How is Your Mood?

A Hard Time of Year
Okay, so we live in Florida. Most of the country envies our winter weather! However, while we do still get a lot of sunshine in the winter, many people are still impacted by Seasonal Affective Disorder (SAD). The combination of shorter days, colder weather keeping people indoors and holiday doldrums can leave a lot of people feeling quite low. Some signs of SAD are lower energy, crying, depressed mood, social withdrawal, irritability, anxiety, insomnia, overeating and lowered sex drive. Perhaps depression and low mood is something you struggle with in general, and it's heightened in winter.

Acupuncture Can Help SAD and Other Mood Issues
The good news is that there are many natural therapies that can help SAD. I'll go ahead and talk about acupuncture first. Acupuncture, in general, is great for depression and low mood. We've treated hundreds of patients with mood disorders with excellent results. Specifically, for SAD, we can use a special point to help stimulate the pineal gland. The pineal gland secretes melatonin which makes us drowsy and sleepy. In darker months, more melatonin is often secreted. By stimulating the pineal gland with acupuncture, we can help the patient feel more awake and less lethargic. We also use points to calm irritability (we treat the liver meridian in Chinese Medicine terms) and lift the spirit (which is related to the heart in Chinese Medicine). A typical course of acupuncture treatment for SAD and Depression would be a series of 10 treatments, delivered twice a week for the first couple of weeks and then once a week after that. Some patients find that a monthly maintenance treatment is also useful after their initial course of treatments. Acupuncture can often work fast for depression, sometimes showing results after just a couple of treatments. Greater long-term results will be apparent after the treatment plan is complete.

Other Holistic Treatments
There are several other treatments that are all natural and have been shown effective for SAD.

1.) Light Therapy - Light Therapy is a very specialized treatment for SAD and involves using a specially designed lamp. This light source emits light in wavelengths that mimic the sun's health and mood enhancing rays, but minimizes harmful rays. Light therapy is done in the morning to help boost mood and energy in the beginning of the day, and can help reset the body's internal clock. Light therapy is generally pretty well accepted by patients without too many side effects, though if you have bipolar disorder you should talk to a light therapy expert, as in some people with bipolar disorder it isn't well tolerated. There are numerous lamps out there. I've seen good results with the Lumos 2.0, available on Amazon. I personally like to start using light therapy in late fall as a preventative measure.

2.) Get into the sun in the winter whenever possible. Go outside at morning or mid-day when the sun is the brightest. Be in the sun or 15-20 minutes without sunscreen on and get the sun on your arms, face and chest (as the weather will allow, again, we are lucky here in Florida!). Obviously, don't stay out long enough to get burned!

3.) Eat Vitamin D rich foods and supplement with at least 1,000 IU of Vitamin D3 daily (make sure to get this type of Vitamin D). Foods high in vitamin D are fatty fish like salmon, tuna and mackerel, cod liver oil, egg yolks, beef liver and fortified foods like cow's milk and nut milk (however, these fortified foods often don't have the best form of vitamin D for your body to absorb). You may need a larger dose, even up to 10,000 IU per day if your levels are low. Ask your doctor for a 25(OH)d test. There is controversy over the optimal levels of vitamin D in the blood, but make sure that you are at least above 30 ng/ml. Anything below that is very deficient. Some resources, such as the Vitamin D Council, say that levels between 40-80 are optimal (this is a higher recommendation than what you will typically see on the lab reference range). Yes, you CAN get too much, so make sure you test a few months after you start taking a supplement, especially if you are taking higher doses. I'll reiterate that it is important to get tested! You don't want to be taking too low of a dose or too high of a dose.

4.) Make sure to get some physical movement in every day, whenever possible. Even 20 minutes of moderate walking can brighten mood.

5.) Also, make sure to rest. Winter is a season where we naturally should be hibernating a little bit, so if you feel like sleeping a little bit more, let yourself. Just don't overdo it too much, as sleeping the day away can make symptoms worse.

6.) Eat well, emphasizing whole foods. Don't stress if you have a little indulgence now and again, but focus on fresh veggies and low-glycemic fruits, meats, nuts and seeds, eggs and beans and grains in their whole form (not processed). I love The Healthy Mind Cookbook for ideas.

7.) Work on increasing gratitude in your life. Write down at least three things you are grateful for each day. Once we start doing that, we realize there is always, always something to be grateful for! Having a gratitude practice has been proven to boost mood.

8.) Know that this will pass. It is the natural rhythm of life to have up periods and down periods. All of nature goes through this as well. Do whatever you can to feel better, but know that you will be okay in the end and this too shall pass. Offer yourself compassion and understanding. Don't beat yourself up for feeling sad or low. You are a human being and this is normal to go through! You will feel better eventually.

By Kendra Lay, AP, Jacksonville Acupuncturist

These days, women study and work harder than ever before. Stress, environmental factors and our diets can cause hormones to become out of balance. By the time a woman is ready to have a baby, getting pregnant can sometimes prove challenging.

Acupuncture and Chinese herbal medicine can be very helpful in readying the body for optimal fertility, a healthy pregnancy and a smooth delivery. Acupuncture can be used with or without Assisted Reproductive Technologies (ART) such as In Vitro Fertilization (IVF) to achieve the ultimate goal: a healthy baby.

Acupuncture can help with these common barriers to getting pregnant:

• Irregular Periods
  
• Amenorrhea
• An-Ovulatory Cycles
• Advanced Maternal Age
• Hormonal Imbalances (FSH, LH, estrogen, progesterone, high testosterone)
• Poor quality of eggs, follicles or cervical mucus
• Thin endometrial lining
• Fibroids
• PCOS
• History of Pelvic Infections

In Chinese medicine, many factors can be involved in optimizing fertility. One overarching theme in fertility with Chinese medicine is the energy of the kidneys. It is important to understand that the kidneys in Chinese medicine do not mean the anatomical kidneys in our bodies. If an acupuncturist says your kidneys are weak it does not mean you have kidney failure! According to acupuncture theory, the kidney energy is in charge of birth, growth, development and passing along genetic information. Often, boosting the energy of the kidneys with acupuncture and herbs is a key factor in getting pregnant, especially for women nearing or over age 40. Even younger women can have kidney deficiency contributing to their fertility struggles, and a complete evaluation can determine this. Boosting kidney energy can be achieved through acupuncture, herbal medicine and certain foods. One helpful food to add to your diet is black sesame seeds, which boost the kidney energy.

Another key in promoting fertility is regulating the menstrual cycle and all of the factors and hormones involved in it. Different acupuncture points and herbs can be prescribed to focus on goals such as: stimulating ovulation, building the endometrial lining and promoting progesterone so that the pregnancy can be sustained. Reducing or eliminating PMS and menstrual cramps is also considered important, because this means greater hormonal balance is achieved. It usually takes about 3-4 months to regulate the cycle with acupuncture and herbal medicine.

Additionally, if a patient has conditions such as fibroids, cysts, endometriosis or a history of pelvic infections these factors will be considered and treated as well.

If a woman has decided to use IVF, acupuncture can be very useful for readying the body for the entire IVF cycle. It is recommended that a woman start receiving acupuncture at least three months before starting her IVF cycle. There are also specific protocols that can be done before and after embryo transfer. These protocols are based on studies conducted in Germany, which showed acupuncture with IVF had a much higher success rate than just IVF alone. However, acupuncture treatments are always individualized, so often other points are selected in addition to the protocol points in order to tailor the treatment to the particular woman. This allows the patient to reap the benefits of both the protocol and customization.

Acupuncture and Chinese medicine is holistic medicine, which means that physical, mental, emotional and spiritual factors are all considered. A woman undergoing acupuncture for fertility can expect for her health to improve in many areas. This is one of the most important things about using acupuncture for fertility because the healthier the woman is overall, the healthier her baby will be.

Happy Heart Health Month!

Several studies confirm that acupuncture can help with heart problems such as high blood pressure, angina and even heart failure.

One way that acupuncture works for physical heart health is that is helps the body to relax deeply and get out of what is called sympathetic nervous system dominance. The sympathetic nervous system response to stress is also known as "fight or flight." Being in fight or flight mode is detrimental to heart function as it increases blood pressure and heart rate. This study, as well as this study show that acupuncture can help calm this fight or flight response.

However, there is a lesser known way that acupuncture can improve heart health...and it has to do with emotions.

According to the ancient theories of Chinese medicine, the heart is the supreme ruler, or the emperor, of the body. It governs blood and blood vessels, just like in western medicine. However, the heart also notably presides over something called "Shen." Shen loosely translates into "spirit" or "mind." It is said that the Shen rules all mental activities, consciousness, mental health and even our presence. According to Chinese medicine, you can detect Shen in someone's eyes, which will be bright and shiny when the Shen is healthy. It is also said that the Shen comes out during the day and then retires at night into the heart. So, if the Shen is unhealthy or disturbed in some way this can produce problems with sleep. Another common Shen presentation I see in my clinic is anxiety.

The signs of disturbed Shen in Chinese medicine are typically insomnia, restlessness, feelings of the heart pounding or racing (palpitations), anxiety, unclear or disturbed thoughts, nightmares, poor memory and even mania and delirium when at an extreme.

Acupuncture treatments to help the Shen are focused on bringing peace and calming to the body and mind. Acupuncture points are often used on the head, on the ears or on the inner arm (the heart meridian) to help soothe and calm the Shen. 

Cupping therapy is amazing. I use this bodywork technique mostly to relieve tight, sore and painful areas of the body...great for necks, backs, shoulders and even knees and elbows sometimes! Cupping applies a negative pressure to the skin in the painful area. This means it sucks some of your skin up into the cup. Cupping can leave telltale marks that are red or purple and last for a few days. Famously, Jennifer Aniston and Gwyneth Paltrow have sported cupping marks on the red carpet. 

Cupping also feels good. It releases tight muscles. I often do a style of cupping called "massage cupping." This means sliding the cups on the painful area of the body. This feels great and is relaxing like a massage.

Cupping works in a few key ways:

1. It increases circulation of blood into the area. According to acupuncture theory, where there is pain it is said that blood does not flow freely. Cupping helps bring new blood to the area to oxygenate the tissues.
2. It stimulates the immune system to clear out metabolic wastes from the tissues and the cells, allowing regrowth and repair of the muscle and skin tissue.
3. Cupping works on a soft tissue that surrounds your muscles called fascia. Tight and inflexible fascia is often responsible for sore, tense and painful muscles.
4. It moves and stimulates lymph flow. This is helpful for healing, and also has cosmetic applications as well. I do facial cupping massage that can reduce puffiness, bags under the eyes and plump up the skin.

I offer cupping therapy as a stand-alone treatment as well as included with an acupuncture treatment. 

Using acupuncture and Chinese medicine is an effective strategy for losing unwanted pounds when combined with healthy dietary and lifestyle approaches. Acupuncture and Chinese herbal medicine addresses weight loss from several different approaches: 

1.     Acupuncture reduces stress. A recent study conducted at Georgetown University shows that acupuncture reduces stress hormones, including cortisol. It has been shown that excess cortisol raises blood sugar and thus stores fat, especially around the middle. If someone is under a lot of stress, it can be very hard to lose weight, even if they are eating well. Reducing cortisol will also improve sleep, which is also a player in weight loss.

2.     Acupuncture optimizes digestion and boosts metabolism. In Chinese medicine, digestion is of utmost importance. If digestion is faulty and food isn’t properly processed, it can lead to the accumulation of what is called “Dampness” in the body. Dampness can be translated as excess body fat according to acupuncture theory. Certain acupuncture points, lifestyle changes and herbal formulas can effectively resolve dampness. In addition, the metabolism of the body can be seen as “Yang” energy in Chinese medicine. Balancing Yin and Yang, as well as other energies in the body can help to optimize metabolism, which is also related to thyroid function.

3.     Helping to manage cravings and feelings that can lead to emotional eating. Often eating a healthy diet is a challenge when strong emotions are involved. Almost everyone uses food as a form of comfort from time to time. Acupuncture and Chinese medicine addresses emotional imbalances beautifully, and can be a wonderful adjunct to psychotherapy to address depression and anxiety. Certain ear points are stimulated with small metal seeds (not needles ) between treatments to help calm cravings and reduce anxiety.

4.     Acupuncture can boost energy so that a person can be physically active. If fatigue is a problem, acupuncture can help! Being active is key maintaining a healthy lifestyle.


Check out our Integrative Weight Loss Program at Florida Pathways to Health for a comprehensive and cutting edge approach to weight loss.

Come learn about how acupuncture works and experience it for yourself! 

Chronic stress can negatively impact every system in the body including digestive, reproductive, cardiac, immune and musculoskeletal. 

Research has shown that acupuncture helps to calm the stress response by inhibiting the hormones that promote stress. Acupuncture is a proven treatment for stress and tension. It reduces stress hormones, releases endorphins and calms the mind. If you’ve never tried acupuncture and you are interested in experiencing it—or if you’re an acupuncture veteran and need to let go of stress—this event is for you! 

Thursday, October 10th 5:00 – 6:30 pm
Light Refreshments Provided 
$25 per person (includes an acupuncture treatment)

Florida Pathways to Health
13500 Sutton Park Dr S. Suite 203              
Jacksonville, FL 32224 
www.floridapathways.com 

Please RSVP, Space Limited:
(904) 992-9930 
kendra@kendralay.com


  

Before we know it, it will be winter here in Jacksonville. It's hard to believe when the temps are still in the 90's!

Are you someone who seems to get every bug that makes it's way around the city when the cold weather comes?

Here are a few tips to boost your immune system:

• Limit or completely avoid intake of refined sugar. Sugar hugely inhibits the immune system.
• Exercise regularly.
• Receive weekly acupuncture treatments for 6-8 weeks before cold and flu season. Specific acupuncture points can boost the immune function.
• Find ways to manage stress. Stress inhibits immune function.
• Make sure you are getting proper sleep. Ask me how if you are having trouble.
• Ask about herbal medicine for an immune boost. Certain herbs given before cold season can prevent colds.
• Take the zinc challenge test in our office. A simple in-office test can screen for zinc deficiency. Zinc deficiency is widespread and is a common factor in a deficient immune system.
• For goodness sake, wash your hands!
• Eat regular, warm, home-cooked meals. In Chinese medicine, the digestive tract and diet is closely related to the function of the respiratory system. Lung problems like colds and flus and a weakened defensive system can stem from improper digestive function.

The Mayo Clinic, one of the country's top hospitals with locations around the nation, endorses acupuncture. Check out this neat video that helps to explain how acupuncture works, both from a traditional perspective and a modern medical model:

Whether you've got an acute injury such as a sprained ankle or long-term chronic pain such as fibromyalgia, headaches or arthritis, I approach pain relief from multiple levels and disciplines. All of these approaches have no potential for addiction or dependance, and have no harmful side effects. Additionally, some of these approaches (especially acupuncture) can be used along with prescription or non-prescription pain-killers to reduce the required dosage.

First, it is important to get you out of pain. It is also important to address the root cause of the pain, especially if it is chronic. If the pain is acute it is of course important to get you out of pain quickly, but also make sure that inflammation is addressed as well as structural re-alinement so that the pain doesn't become chronic.

Here are some of the ways I address pain:

• Acupuncture-acupuncture is great for many ailments, but it is probably best known for treating pain. Needles are very thin and usually have minimal feeling for the patient. Patients usually need an average of 8 treatments to help relieve pain, but will usually feel results after just 1 or 2 treatments. Needles may be placed at the site of pain, but are also more often placed in areas where there isn't any pain. According to traditional Chinese energetic meridian theory, using needles even away from the pain can often be the most effective. Needles placed in the ear are also extremely effective for pain. The acupuncture needles may sometimes be stimulated by a gentle electrical current, which is a great strategy for pain relief. The electrical stimulation is usually pleasant to people receiving the therapy.
  
• Cupping-cupping is a type of bodywork where plastic or glass cups are applied to the painful area and the air is removed from the cup, creating a suction. It is great for moving blood and lymph through the painful area, thus decreasing pain and stagnation. Many people have heard of cupping because of the characteristic marks that are sometimes left from the therapy. On a side note, cupping can be used for other things besides pain, such as detox or the common cold.
• Patches & Ointments-There are several types of Chinese herbal patches and ointments that can help with pain relief, especially in acute injury. There are also nutritional substances that when applied to the body can relax tight and sore muscles, such as topical magnesium.
  
• Diet and Nutritional Supplements-I may recommend an anti-inflammatory diet or nutritional supplements that decrease inflammation to support your pain relief program. Food allergies may need to be identified through special testing because unidentified food allergies can contribute to systemic inflammation and chronic painful conditions.
  
• Herbal Medicine-Herbal medicine, especially Chinese herbal medicine, has many great strategies for addressing both chronic and acute pain. Does your pain flare up when it rains? Does your pain flare up when you sleep? Is your pain in the upper or lower part of your body, or in the low back? All of these things mean something in Chinese medicine and we can address them with herbal formulas.
  
• Exercises-I may prescribe certain exercises like stretches, foam rolling or relaxation exercises.
• Meditation-numerous studies show that meditation and mindfulness can help a great deal with chronic pain. For those patients that are interested, I may recommend a meditation program to assist with pain relief.
  
• Referrals to Other Practitioners-I am a firm believer in multidisciplinary care. I love to refer out to massage therapists, chiropractors, physical therapists, psychologists and other professionals who I believe could assist you in getting out of pain. Often using a multidisciplinary approach is what works the best!

What has been your experience with natural pain relief? What has worked best for you? What methods would you like to try?