Beating Stress and Staying on Task

Patient Help Sheet – Beating Stress and Staying on Task


Stress is defined as a physical, chemical or emotional factor that causes bodily or mental tension. It is the body’s way of signaling for help or a break in the routine. If we don’t listen to these signals, we can develop imbalances in our bodies, which can then lead to illnesses.

Cortisol is the hormone most closely related to stress. Cortisol is a big component of the “fight or flight” response we feel when we are scared or threatened. In small bursts, cortisol is helpful. However, when stress becomes chronic, then the cortisol levels become elevated. This puts the body in a constant state of being on edge, and can eventually lead to insomnia, depression, anxiety, and digestive issues, among others.


Traditional Chinese Medicine (TCM) provides many ways of combating stress and keeping our minds focused. Here are just a few examples of how this ancient medical system can help.


Acupuncture for Stress: Acupuncture acts like physical therapy for the nervous system. Tiny needles retrain the nervous system and brain to behave as it normally would. For the nervous system to act and respond accordingly, cortisol has to be at normal levels and only used when a true “fight or flight” situation occurs. Studies show acupuncture does this.


Acupuncture reduces stress by keeping the heart rate normal. When the body is stressed, the heart tends to pump faster, and in some cases, a person may even develop heart palpitations. Our heart rate is closely connected to our vagus nerve. If the vagus nerve is stimulated, the heart rate will increase. There are specific acupressure points on the arms and hands that calm the vagus nerve and the heart.



Acupuncture Points for Stress and Focus:

· Yin Tang - Yin Tang is located directly between the inner edges of the eyebrows. It is a reflex point of the pituitary gland. Yin Tang calms the mind and relaxes the body by helping control hormone secretions.


· Kidney 1 - Kidney 1 is located on the bottom of the foot. If you drew a line from the base of the second and third toes to the heel, this point would be about one third down that line, closer to the toes than the heel. Kidney 1 can sedate and calm the mind, while also regulating blood flow to the upper part of the body.

· Du 20 - This point is located on the top of the head, midway between the apexes of both ears. Du 20 has been noted to improve mental clarity and awareness, while also enhancing memory.


Chinese Herbal Formulas for Stress and Focus: An herbal formula known as Bu Nao Wan is frequently prescribed for people who have memory problems related to weakness in the kidney system of TCM. Several of the herbs in this formula have been used for centuries to calm the mind and improve focus.

Xiao Yao San is another popular TCM formula that is used frequently to address stress. This formula is knowns as “Free and Easy Wanderer” because it helps remove any stagnation in the energetic pathways that can lead to stress and difficulty focusing or staying on task.


Nutrition for Stress and Focus: Proper nutrition is vital for everyone. But when it comes to stress and focus, nutrition for the kidneys is crucial. The kidneys are the source of our vital essence and if damaged, our health will suffer. Foods like black beans, kidney beans, asparagus, plums, blueberries and blackberries are all beneficial for strengthening the kidneys.


As you can see, TCM is a great way to deal with stress. If you are having difficulties dealing with stress, contact us for a free Eliminate Stress Evaluation to see what we can do to get you back on track.


New York Sports Acupuncture

Dr. Bishara Wilson, DACM, L.Ac.

nysportsacu.com

888.375.5444



CITATIONS:

https://www.huffingtonpost.com/2013/03/16/acupuncture-could-help-prevent-stress_n_2883996.html

http://www.acupuncturetoday.com/mpacms/at/article.php?id=27927

http://blog.aoma.edu/blog/chinese-medicine-for-stress-relief

https://www.consciouslifestylemag.com/foods-for-anxiety-body-calm/

Get Motivated!

Why can’t I get motivated?


We’ve all been there - you have the best of intentions to do something positive or productive (go to the gym, make healthy dietary changes, start working on a new project around the house, finish a work assignment, study for an upcoming test) - but you end up spending hours procrastinating, making excuses to yourself and not doing the thing you need to get done. Why is it so hard to get motivated sometimes?


From a Traditional Chinese Medicine perspective, lack of motivation may stem from multiple different types of energetic imbalances in the body - and how to overcome that lack of motivation depends on what type of imbalance is holding you back.



You are stuck.


In TCM theory, the liver energy system is in charge of the “smooth flow” of Qi, or energy, throughout the whole body. When liver Qi flows smoothly, we are physically and mentally healthy, vibrant and on top of our game. But when liver Qi gets stuck, a whole lot of problems can ensue, such as neck and shoulder tension, headaches, irritability, impatience and lack of motivation.


This type of lack of motivation is the kind where it is hard to get something started...but once you start, you feel so much better and have no problem continuing. A perfect example is wanting to exercise, but having a really hard time motivating yourself to get out the door because you feel tired and angsty. However, if you overcome that feeling and push yourself to exercise, you will notice your problem with motivation decreases drastically, and you’ll feel like a different person when you come back home. This is because the original problem was that your Qi was stuck - and exercise got it going again.


The liver energy is also related to our ability to plan, create a vision for the future and set goals. When the liver energy is stuck, it is harder for us to see how our daily tasks relate to the future we want for ourselves.


Physical movement helps motivation problems connected to Qi stagnation. Push yourself in your workouts to clear your head and overcome the stagnation, or take a break at work and go for a walk to regain your motivation and focus.



You are damp.

Dampness is a concept somewhat unique to TCM. It refers to an abnormal processing of fluids in the body. These fluids coalesce in various places – for instance, when dampness accumulates in the joints, there may be joint pain that is worse in rainy weather. When dampness accumulates in the mind, it can lead to a lack of motivation.

This type of problem with motivation is associated with a lack of mental clarity, foggy-headedness, a general feeling of sluggishness and an inability to keep focused on any given task. Dampness is slow and cloudy, and creates a haze over our mental functioning. This extends into our ability to start tasks, as well.


To overcome a lack of motivation associated with dampness, it is important to look at environmental factors that may be making you damp. Are you living in a damp house? Are there things you can do to clean up that aspect of your living area? For instance, consider using a dehumidifier if you live in a basement apartment, or adding houseplants and natural sources of light to your space.


It is also very important to look at your diet. If you are struggling with dampness, avoid dairy, sugar, and fatty or greasy foods. Also eat warm, cooked foods as much as possible, and limit your intake of raw or cold foods, which tax the digestive system and can lead to dampness.


Give us a call today for a Free Eliminate Dampness Consultation

New York Sports Acupuncture

Dr. Bishara Wilson, DACM, L.Ac., C.SMA.

nysportsacu.com

888.375.5444

Seven Ways to Set and Achieve Your Goals

Seven Ways to Set and Achieve Your Goals 

No matter what you’re trying to accomplish, setting goals is one way to help you get there. Often, when people have no goals, they lack motivation, focus and direction. Setting goals also provides a benchmark to determine whether or not you are succeeding. But how do you set goals if you’ve never done so before? Or what if you have set goals in the past, but you didn’t achieve them? Do you just give up and tell yourself that goal setting doesn’t work? That’s one option, but let’s put things into perspective.


1. Set goals that motivate you. The goals you set for yourself should be important to you, making you feel there is value in achieving them. Make sure you’re able to identify why each goal matters to you, otherwise it will be hard to take action.


2. Break the larger goals down into smaller, more specific goals. For instance, if your goal is to lose 60 pounds over the next year, break that down into smaller more achievable goals. For example, set a goal of losing five pounds per month for the next 12 months. This makes the larger goal more feasible and accessible.


3. Write down your goals. The physical act of writing down a goal makes it tangible and real and adds a sense of accountability to the goals. Pay attention t the wording you use. In place of “I would like to” use “I will” to give your goals more power.


4. Make an action plan to achieve your goals. In other words, don’t just focus on the end result. Spend time working on the steps it will take to get you to your ultimate goal.


5. Adjust your goals periodically. Goals may change as you age or as you start to change. Your goals should be adjusted accordingly, allowing for flexibility and growth.


6. Tell someone close to you what your goal is. Like writing your goals down, saying them outloud to someone makes them feel more real and helps to hold you accountable for achieving them.


7. Don’t give up. Many times, when we are faced with failure, we tend to give up on our goals. Some of the most successful people in history failed numerous times before they got it right. And they all had to stop, adjust and reevaluate their goals as they went along, but they ultimately succeeded because they stayed the course. 

I suggest that you make ultimate health one of your goals!

New York Sports Acupuncture

Dr. Bishara Wilson, DACM, L.Ac., C.SMA

www.nysportsacu.com

888.375.5444

Research Update: TCM and the Immune System

Research Update: TCM and the Immune System


A study published by the National Institutes of Health evaluated the efficacy of acupuncture for stimulating or regulating the immune system by comparing the results from several studies that each used different methods of acupuncture. Through the use of electroacupuncture, moxibustion, herbs and acupuncture, the studies concluded Traditional Chinese Medicine, TCM, can be helpful for the immune system. The combined studies demonstrated that moxibustion helped repair the gut mucosa of rats suffering from ulcerative colitis, electroacupuncture can increase the number of T cells in the body and that general acupuncture can decrease inflammation, which plays a vital role in the immune system.


Your immune system is what keeps you healthy and helps you ward off pathogens like the flu or a cold. Most of us don’t spend a lot of time worrying about our immune system until we’re sick. Then we reach for the over-the-counter medications to help relieve our symptoms. By looking to TCM instead, we can be proactive about supporting our immune systems in a safe and natural way.


According to TCM, the body is protected by something known as the Wei Qi (pronounced “way chee”). The Wei Qi, or defensive Qi, is comparable to the immune system in conventional medicine. It acts as the first line of defense when the body is under attack from external pathogens. If the Wei Qi is strong, then the body is capable of fighting off bacteria and viruses. Extreme stress, lack of sleep and a poor diet can all play into how strong the body’s Wei Qi is and how well it performs.


There are multiple tools in the TCM practitioner’s tool box that can assist in keeping the immune system strong and healthy, including acupuncture, moxibustion, electroacupuncture, herbs, cupping and nutrition.


Each of these tools has a similar effect on the body. TCM can regulate immune function, while also treating the underlying causes of the disease. This is done by reducing the symptoms, speeding up the healing, decreasing excess phlegm, decreasing inflammation and boosting the immune-mediated cells in the body that help ward off invasions.


Studies show regular acupuncture treatments can actually increase the number of T cells the body produces. T cells destroy harmful bacteria and viruses in the body. Acupuncture needles stimulate the brain into thinking an invader (virus or bacteria) has entered the body. The brain signals the increased release of T cells and white blood cells to fight off the intruder. The amazing part is the increased cellular response lasts for several days after the acupuncture treatment. Thus, receiving regular acupuncture treatments can actually prevent the body from getting sick.



New York Sports Acupuncture

Bishara Wilson, DACM, L.Ac., C.SMA

www.nysportsacu.com

888.375.5444


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540978/

Top Tips to Not Get Sick

Why do I get sick so easily?

From an acupuncture perspective, your body is made up of lots of different kinds of Qi, or energy. These different types of Qi have specific physiological functions in the body. One essential type of Qi is the Wei Qi. Roughly translated as “immunity,” the Wei Qi is your body’s natural strength and ability to fight off pathogens like viruses and bacteria.

The Wei Qi, also called “protective Qi” flows in the space between the skin and muscles, and is the first line of defense against sickness (after your skin). The Wei Qi also controls the opening and closing of the pores, so spontaneous sweating is a sign of a weakness in your protective Qi.

When the Wei Qi is not strong enough, we are not able to fight off outside pathogens, and we get sick.

A number of other energetic imbalances can weaken our Wei Qi:

●       When there is Qi Stagnation in the body from stress or mental tension, this interferes with the flow of Qi throughout the body, so the area where the Wei Qi flows is not supported properly and the Wei Qi suffers.

●       When the digestive energy is weakened through poor diet, overwork or stress, it fails to transport the nutrients from food around the body, leading to a deficiency of the Wei Qi.

●       When the lung Qi is weakened through too much talking, grief, pollution, illness or allergies, it cannot effectively turn our breath into the Qi we need to protect ourselves. The lungs are also said to control the Wei Qi, so when they are weakened, the Wei Qi automatically suffers.

●       When our jing, or essence, isn’t strong due to constitutional and genetic factors, all of our body’s systems suffer, including the Wei Qi.

So, how do you make sure your Wei Qi is healthy and strong?

●       Eat right. The food we eat is transformed into useful Qi by our digestive energy. This Qi - “Gu Qi” is further refined and part of it is turned into Wei Qi by our body’s natural resources. If you are not eating properly, your digestive energy won’t be able to pull the necessary components out of your food to make efficient and strong Wei Qi. This means it is essential to limit processed foods, eat warm and hearty meals, eat at regular times, get enough protein and to eat a balanced diet.

●       Get outside. The air we breathe is also turned into Qi within our bodies by the lung. Try to spend at least 10 minutes of every day outside, regardless of the weather. This could mean taking a walk in the sun, or standing on your porch and watching the rain.

●       Get enough sleep. Your body replenishes many deeper levels of energy during sleep. If you are not getting enough sleep and some of the more internal energies of your body are weak, the Wei Qi has to work overtime to keep you healthy – and it won’t be able to do that for long. Also, the Wei Qi actually moves internally in the body during sleep, to nourish and protect your internal organs, and not getting enough sleep will not allow it sufficient time to migrate inwards and then get back to the exterior of your body where it is needed during the day.

●       Bundle up. In Traditional Chinese Medicine, many pathogens enter the body through the back of the neck during cold weather. So help out your Wei Qi and don’t leave your neck exposed to cold or wind – wear scarves or jackets with collars to keep that area protected.

●       Get acupuncture! There are specific points on the body that nourish the Wei Qi to help prevent sickness. Acupuncture can also strengthen your other energy systems if they are not supporting the Wei Qi sufficiently.

New York Sports Acupuncture

Bishara Wilson, DACM, L.Ac.

www.nysportsacu.com

888.375.5444

3 AcuPoints for Anxiety

3 AcuPoints for Anxiety 

One of the most wonderful things about being an acupuncturist is the ability to stimulate points on my own body when I need to. If I get a headache, or feel a cold coming on, I can always hop up on my table for a quick tune-up with some needles. Even when I’m not at the office, the magic of acupuncture can still work for me – as long as I know where the points are and what they do, I can press on them and get results.



So, what points do acupuncturists use when they need to chill out? There are so many points on the body that help to calm the mind and bring us down from our stresses and anxieties. My top three, however, are pericardium 6, liver 3, and stomach 6.

• Liver 3 is a point located between the first and second toes. If you slide your finger between the toes up until you hit the junction of the two bones, you will find a very tender spot. This is a great point for so many things: irritability, headaches, TMJ, anxiety...the list goes on. If you think about these four issues, they all have one thing in common: they result from the energy in the body rising upward. Liver 3 is a very grounding point. It channels the energy downward. When we are in a state of anxiety, it’s so hard to get out of our heads, but this point will help.

• Pericardium 6 is a point that is commonly used for stress and nausea. You have probably seen the bands some pregnant women use around their wrist for morning sickness. These are designed to put pressure on this point, quelling the queasiness. The point is located between the two tendons on your wrist, two fingers up from the wrist crease. Pressing on it is immediately calming. It helps to open the chest, as well, so if your anxiety comes with a side of chest tightness or shallow breathing, this is your point.

• Stomach 6 isn’t typically on the top 10 list of acupuncture points for stress, but it is my favorite. If you clench your teeth, you can find it by going one finger width anterior and superior to the angle of the mandible at the belly of the masseter muscle. Like many people, I hold a lot of tension in my face and jaw. Massaging this point creates an instant release for me. Once I feel the muscles in my face release, it brings a sense of relaxation into my entire body. Try it for yourself, it feels great!

New York Sports Acupuncture

Bishara Wilson, DACM, L.Ac.

www.nysportsacu.com

888.375.5444

Research Update: Electroacupuncture

Research Update: Electroacupuncture 

A 2017 study from researchers at the Indiana University School of Medicine helps to show how electroacupuncture can stimulate tissue repair after an injury and relieve pain through a specific neurological mechanism. Over 40 scientists at research institutions in the United States and South Korea collaborated on the study. Through a series of tests, first on horses and then humans, the final study offers the most comprehensive view yet of how electroacupuncture stimulates the release of stem cells, special cells that develop into a variety of kinds of cells and repair cells.

The first uses of electroacupuncture are attributed to a Chinese doctor, Tang She-cheng, in 1934. In the West, the term is attributed to Dr. Roger la Fuye of France in 1947.


Electroacupuncture uses the same principles as acupuncture, which involves inserting fine, sterile needles at specific points on the body. In electroacupuncture, however, practitioners add a small electrical current to the inserted needles, rather than simply stimulating the points by tapping or gently twisting the needles as they’re inserted.


Through brain MRIs, this research showed electroacupuncture activates the hypothalamus – a part of the brain responsible for controlling the nervous system and subconscious functions like the heart rate. Electrical stimuli from the needles reached the brain of the subjects within nine to 22 minutes, depending on the species. From there, reparative stem cells, called mesenchymal stem cells, were released into the bloodstream within two hours. These cells can differentiate into bone, cartilage and muscle cells, among others, aiding in repairing injured areas of the body. In order to access this response, researchers administered the electroacupuncture at specific acupoints related to the immune system.


The study found increases in a type of collagen that promotes tendon repair, which contributes to research looking to better understand stem cells. The collagen also produces anti-inflammatory cells known to be predictors of faster healing time. 

Bishara Wilson, DACM, L.Ac., C.SMA

New York Sports Acupuncture

www.nysportsacu.com

888.375.5444


https://www.sciencedaily.com/releases/2017/03/170316174225.htm

https://medicine.iu.edu/news/2017/03/u-researchers-find-electroacupuncture-releases-stem-cells/