All and One
June, 29th 2014
This breathing exercise is also called the Shabd Kriya, which I’ve learned from my studies in Kundalini yoga. It is a gentle yet effective exercise to help regulate sleep, and it is appropriate for most forms of insomnia.
Inhale in 4 equal parts. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.
Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts
SA TA NA MA
SA TA NA MA
SA TA NA MA
SA TA NA MA
Then exhale in 2 equal strokes, mentally projecting WAHEY GURU.
Continue the breathing for a minimum of 11 minutes nightly. Set a timer on your phone, and stay with the exercise as best you are able. This can be built up from 11 minutes to 15 to 30 minutes nightly to address insomnia and to help improve the quality of your sleep. Practice this exercise nightly for 40 days to adjust your sleeping patterns.
Portland acupuncturist Boynn McIntire uses acupuncture, herbs, dietary therapy, stretches, and breathing exercises to help regulate sleep. If you suffer from insomnia, contact All and One Acupuncture in Northeast Portland to learn how we can help!Read more
June, 27th 2014
Ahhh, summer — your days are warm, school is out, and suddenly everyone is busy with travel, camp, outdoor activities, and social gatherings. With the change in light and possibly your family schedule, you or someone in your family may find that your sleep cycle is thrown off. To battle insomnia or restless sleep, follow these simple self-care tips:
- Sleep in a dark, cool room. If your room gets a lot of natural light, install black-out shades or drapes. Use a fan or air conditioning unit to keep the room under 65 degrees.
- Follow a consistent sleep schedule, going to bed and getting up within the same 30 minute window daily.
- Incorporate a pre-bedtime ritual of behaviors that encourage relaxation before you get into bed. This can include simple behaviors such as listening to soothing music as you brush your teeth, a cup of chamomile or sleepytime tea, or a bath or shower before bed. Your body will begin to associate these routines with rest and follow the same routine nightly.
- Shut off your electronic devices, including television, iPads, phones, and computers at least 60 minutes (and preferably more) before bed.
- Limit or eliminate alcohol, sugar, and caffeine.
- Use your bedroom for sleeping and lovemaking, and nothing else.
- If you like to take a siesta, keep your naps to 20 minutes or less.
- Exercise during the morning or daytime rather than the evening.
- Eat dinner early, giving your body 2-3 hours to digest your meals before turning in for the night.
If you or someone you know suffers from insomnia, acupuncture and Chinese medicine can help. All and One acupuncture in Northeast Portland can provide you with tools to improve your sleep.
June, 6th 2014
Summertime beckons, and so do the fun in the sun sports: tennis games, 5k runs, and paddle races; there are so many ways to move our bodies after a long winter holed up inside. The temptation to bust a move is great, but too many people end up in physical therapy instead of enjoying their favorite outside activities. Here are a few tips to keep you from spending your sunny summer days inside with your physical therapist and outside enjoying whatever moves you.
Common overuse injuries happen when patients rev up too fast, going from nothing at all to ‘balls to the wall’. This can’t be overstated: the easiest way to avoid injury is by easing into an activity. This means warm-up beforehand, and gradually increase the intensity and frequency of the activity.
If your sport focuses on lower body activities, such as running and biking, it’s best to do a dynamic warm-up prior to starting. This means 10 to 15 minutes of stretching while moving, do each stretch for 1 to 2 minutes before moving on to the next. Ease into the activity, stay well hydrated, and use a foam roller to stretch muscles after the activity.
For upper body activities, such as tennis and paddling, the same advice applies: do a 10-15 minute active warm up, ease into the activity, stretch arms afterwards, and foam roll the upper back.
All activities are made better by a stronger core, and front and side planks are especially effective at engaging numerous core muscles. It’s best to transition gradually from spring into summer activities, for instance, ease into kayaking with shorter duration trips before embarking on a big long adventure.
Here are some example stretches of a dynamic warm-up for the lower body:
Medial and Lateral hamstrings
Stand straight with both feet turned out, keep your back straight, reach towards your toes, hold 1-2 seconds, come back up, take a step forward, turn both feet and repeat. This stretches different portions of the hamstrings if you turn your feet outwards instead of inwards.
Quads: Mini Lunge Walk
With your core engaged and front leg in a lunge position, you should feel the stretch in the front/thigh of the back leg. Hold 1-2 seconds, step forward with opposite leg.
Hips: knee to chest
Standing on one leg, hug knees to the chest, hold for 1-2 seconds, let go, take a step and repeat with the other leg.
Place one foot forward, with heel down and toes up, squat back slightly to feel a stretch in the front calf. Hold for 1-2 seconds, repeat with opposite leg.
Here are some example stretches of a dynamic warm-up for the upper body:
Reach arms across chest, then back to the side, cross to other side, right over left and vice versa.
The thoracic spine is integral part of upper extremity activities: warm up stand feet planted, core tight, rotate through the upper spine. Right and left.
The best way to avoid injury doing your summer activities is to stay active and do warm up and cool down stretches before and after exercising. If you have pain with a new or increased activity, stop doing what hurts! If you experience a flare up, ice the injury and do light stretching for 3-4 days. If the pain doesn’t resolve, seek a medical opinion. Remember, the sooner you seek medical attention for an injury the quicker it will resolve.
These stretches are for general informational use only and are not intended as a medical diagnosis or treatment. If you would like an individualized warm up and cool down exercise plan, please call New Heights Physical Therapy Plus at 503.236.3108. We also offer running evaluations and bike fitting to keep you active and injury free this summer.
June, 2nd 2014
Pain is the alarm the body rings to tell you something is wrong. The dilemma most people are faced with is how to address it. Our culture has been subject to the message ‘take a pill’. My message is not to discredit the use of pharmaceuticals, because in certain circumstances they serve a purpose. The message is that your body, if given the right input, will heal itself. The right input involves many things, such as: rest, healthy food, plenty of water, and low stress. Is there a way to further optimize the body’s ability to heal itself? The answer is yes!
Even when you are doing all the right things you become ‘out-of-balance’. This is just life, and we are in it together. The best way to optimize your health and wellness is through chiropractic & acupuncture. Each discipline optimizes the energy flow of the body. The approach and language are different, but the premise is the same. In acupuncture, this energy flow is called ‘Qi’ or ‘Chi’. In chiropractic, this energy flow is called the ‘innate intelligence’ of your body. We chiropractors optimize the energy, or nerve flow by gently adjusting the spine. The spine has 24 vertebrae. Each one moves in several different directions around thousands of nerve fibers. The nerves that exit the spine control every muscle and organ in your body. If and when they become misaligned this is called a chiropractic subluxation. A chiropractor is trained to detect and correct this, just as a dentist fixes a cavity. An acupuncturist does the same by freeing up restricted or improper flow of ‘Chi’ by using a variety of techniques; most commonly used are acupuncture needles.
It is very important to have trusted and competent health care providers in your life. Just as important is the approach you take regarding your health care; the more conservative the better. Acupuncture and chiropractic combined is a powerful foundation. Both disciplines work synergistically by maximizing the body’s innate ability to heal and thrive.
Andrew Alvis D.C.
Please contact Alvis Chiropractic at 503-477-4230 if you have any questions regarding chiropractic care.Read more
May, 31st 2014
At All and One Acupuncture, body pain is the most common reason patients come in. We work with a myriad of issues tied to musculoskeletal pain including: sports injuries, repetitive stress, overuse, neuropathies and chronic pain. The first step in treating body pain is to differentiate the cause of pain. We determine whether the issue is muscular, skeletal, neurological or a combination of these three.
From a Chinese Medicine perspective, pain is a symptomatic manifestation from an underlying root cause and it is the acupuncturists’ job to review the entire health history in order to understand the imbalances that led to the pain in the first place. Acupuncturists can then address the pain by treating the root cause while also increasing circulation and reducing inflammation. This approach effectively reduces or resolves pain over the treatment course.
When body pain is caused by skeletal or structural issues we will often recommend a combination of acupuncture, chiropractic and physical therapy treatments. We enjoy coordinating with our patients healthcare team and gladly discuss clinical findings and treatment plans with outside physicians, chiropractors, physical therapists, massage therapists and trainers.
At All and One Acupuncture we have established relationships with outside practitioners, If you do not have established relationships we are more than happy to extend ours to you.
Dr. Alvis at Alvis Chiropractic
New Heights Physical Therapy
Brooke Flood at New Heights Physical Therapy.
If you or someone you know is suffering from acute or chronic pain, have them contact our clinic in northeast Portland. We offer free office and phone consultations if you wish to learn how acupuncture and Chinese medicine can help with your specific health concerns.Read more
May, 26th 2014
Irritable Bowel Syndrome (IBS) involves alternating constipation and diarrhea. Individuals with IBS have a noticeable and sustained increase or decrease in frequency of elimination. Patients may experience pain during stool elimination, cramping, nausea, bloating, gas, headaches and backaches.
Irritable Bowel Syndrome is usually worsened by stress and is considered to be caused by a disharmony between the liver and the spleen meridians. Tension can result in Qi stagnation, irregular Qi flow, uneven physical processes (including bowel movements), unpredictable flare ups, and uncomfortable or irregular bowel movements.
Acupuncture and Chinese medicine support Qi flow throughout the body, ensuring that all physiological and emotional processes run smoothly. Treatment focuses on alleviating symptoms and correcting any underlying imbalances through a variety of Oriental medicine techniques that may include acupuncture, stress management, dietary changes and exercise.
If you or someone you know suffers from IBS call All and One Acupuncture in NE Portland today to learn how Chinese medicine can help!Read more
May, 20th 2014
Everyone wants to be healthy in order to enjoy a sense of well-being and have the best quality of life possible. Chinese medicine has always addressed the special needs of women throughout their lives. Women are more susceptible than men to certain health conditions, which can make it more challenging to achieve optimal health. Fortunately, many health issues women face respond extremely well to acupuncture treatments.
Several conditions that impact women more frequently than men include:
Depression: The National Alliance on Mental Illness (NAMI) states that women are twice as likely to experience depression as men and one in eight will contend with major depression during their lifetime. According to the World Health Organization (WHO), depression is the most commonly reported mental health problem among women.
Chronic Fatigue Syndrome (CFS): Four times as many women as men develop chronic fatigue syndrome.
Irritable Bowel Syndrome (IBS): Women are 2-6 times more likely to develop IBS. Acupuncture points can help relieve IBS symptoms, according to researchers from the University of York in the U.K., who found that integrating acupuncture into a treatment plan led to less severe symptoms.
Autoimmune Diseases: According to the American Autoimmune Related Diseases Association (AARDA), about 75 percent of autoimmune diseases occur in women. As a group, these diseases make up the fourth-largest cause of health related disability among American women.
Some specific autoimmune diseases that affect women disproportionately more than men include:
Multiple Sclerosis (MS): Nearly half a million Americans have multiple sclerosis, and of that group two-thirds are women. According to the American Academy of Neurology, women with MS are nearly 1.5 times more likely to carry the gene associated with the disease, and are more likely to transfer the gene to female offspring.
Lupus: Ninety percent of all lupus patients are female. Lupus has no known cause, though it is believed it may be hereditary, and may also be triggered by stress, environmental toxins, sunlight, exposure to fluorescent light, and some medications.
Celiac Disease: An autoimmune disorder that affects the digestive system due to an adverse reaction to gluten, 60 to 70 percent of celiac disease patients are women.
From an acupuncture and Chinese medicine perspective, a health problem is never just in the body or in the mind. Whether an imbalance or disharmony began as a physiological or spiritual issue, ultimately, all aspects of the body are affected.
If you or someone you know are struggling with any of the issues mentioned above, or if you would like to improve your quality of life, contact All and One Acupuncture in Northeast Portland today to see how acupuncture and Chinese medicine can help!Read more
May, 12th 2014
Autoimmune diseases are a group of disorders in which the immune system attacks the body and destroys or alters tissues. There are more than 80 serious chronic illnesses in this category, including lupus, multiple sclerosis, celiac disease, and type 1 diabetes.
Due to the complexity of treating autoimmune disorders, integrative medicine solutions have received much attention as successful therapies in their treatment. Acupuncture and Oriental medicine are specifically noted for use in pain relief, regulating the immune system, managing symptoms and improving overall quality of life.
Multiple Sclerosis: This is a progressive disease wherein the immune system mistakenly attacks the protective wrapper on nerve cells, known as myelin. As the damage accumulates, the brain and body communicate less well. Individuals may experience symptoms that include a loss of coordination, muscle weakness, numbness and tingling, dizziness, blurred vision, and paralysis.
Because multiple sclerosis can involve an array of symptoms, it is possible that no two patients will share the same underlying pattern. In Oriental medicine, as a whole, patients with MS present either wind or dampness based symptoms. Symptoms with an underlying wind factor arise and abate suddenly, can be quite intense, and jump between different areas of the body. Symptoms with an underlying dampness factor cause swelling and bloating, lead to muscle weakness or a sense of heaviness, and can cause unclear thinking. Oriental medicine may help restore balance, and reduce the frequency and severity of flare-ups.
Electro-acupuncture may help MS patients, according to researchers from University of Campinas, Brazil. Researchers stimulated acupuncture points, noting that patients in the study experienced less pain and depression and greater overall quality of life.
Lupus: Lupus involves an overactive immune system that fights unnecessarily and can injure the skin, joints, organs (heart, kidneys, and lungs), and the brain. Symptoms may include red facial rashes, sore joints, upper abdominal pain when breathing deeply, severe chronic fatigue, memory problems, and scalp hair loss.
Though every Lupus patient may present differently, Oriental medicine views lupus as a reflection of toxic heat. Good health requires balanced yin and yang, which reflect cold and heat, respectively. While yin and yang both nourish and restrain each other, yang tends to multiply (or worsen) more quickly, whereas yin is slower to change. Having more estrogen than testosterone, women are more yin and vulnerable to yang conditions.
In a small study, researchers from the University of Pittsburgh found that by stimulating acupuncture points along the spine and on the four limbs, patients with lupus experienced less pain. Acupuncture and Oriental medicine can help clear heat and nourish yin. Combined with exercise and reducing stress, these modalities can work double-duty towards improving your overall health and reducing the likelihood of a lupus outbreak.
Celiac Disease: In patients with celiac disease, the small intestine becomes damaged and cannot absorb nutrients efficiently. Celiac disease may also cause fatigue, bone disorders, fertility problems and skin rashes.
Treatment of celiac disease typically revolves around symptom management and dietary changes. Any products known to contain gluten (bread, pasta, processed foods, vitamins, and even cosmetics) may trigger symptoms and should be avoided.
Call All and One Acupuncture in NE Portland today to learn how acupuncture and Oriental medicine can be integrated into your wellness plan!Read more
May, 8th 2014
Beauty may be skin deep, but the quality of your health goes much deeper into the body. In Chinese medicine, the state of your health is reflected in your complexion. Furthermore, the following foods can be incorporated into your diet to combat specific concerns, such as wrinkles, age spots, and under eye circles.
Prevent or reduce dark spots:
- Mung Bean
- Water Chestnuts
Brighten and open the eyes:
- Adzuki beans
- Lotus root
- Chrysanthemum tea
- Sunflower seeds
Firm the skin and prevent wrinkles:
- Black sesame seeds
- Black soy beans
- Chinese dates (jujube fruit)
- Pine nuts
- Lotus root
- Olive oil
- Chinese cabbage
If you are interested in cosmetic acupuncture, Portland acupuncturist Boynn McIntire offers facial rejuvenation acupuncture treatments. Contact All and One Acupuncture in northeast Portland to learn more!Read more
May, 6th 2014
The following foods can be incorporated into your diet to give your body additional allergy prevention.
Ginger: Ginger is a natural antihistamine and decongestant. It may provide some relief from allergy symptoms by dilating constricted bronchial tubes.
Apples: Apples (with the skin on) contain the flavonoid quercetin, which can cross-react with tree pollen. Quercetin can reduce allergic reactions by having an antihistamine effect. It also decreases inflammation. Quercetin also occurs naturally in other foods, like berries, red grapes, red onions, capers, and black tea.
Carrots: Carotenoids are a family of plant pigments that include beta-carotene. A lack of carotenoids in the diet is thought to promote inflammation in your airways. Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.
Omega-3: Omega-3 essential fatty acids can counter the formation of chemicals that cause inflammation of the air passages. Good natural sources include flaxseed oil and salmon.
Yogurt: Food sensitivities seem to be connected with seasonal allergies. In a study conducted at the University of California, San Diego School of Medicine, patients who were fed 18 to 24 ounces of yogurt a day experienced a decline in their environmental allergic symptoms by 90 percent.
Fiber: A healthy and active colon can decrease food sensitivity, which, in turn, can lighten the burden on your immune system and may reduce the impact of seasonal allergies. For maximum colon health, increase the fiber in your diet.
If you suffer from allergies, contact All and One Acupuncture in northeast Portland to learn how acupuncture can help!Read more