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/

Research Update: Acupuncture for Low Back Pain

Research Update: Acupuncture for Low Back Pain


A study published in the British Medical Journal examined how acupuncture can be beneficial for low back pain. The researchers split 241 people into two groups. One group received acupuncture treatments and the other group only received conventional treatments for pain. Over the course of the two-year study, researchers found that those participants receiving acupuncture reported their pain levels were less and that they needed less medication. While the differences in pain scores were not astronomical, this study does demonstrate that the addition of acupuncture to conventional treatments for low back pain can be helpful.


Statistics show that almost eight out of ten people will experience low back pain at some point during their life. Seeking medical treatment for back pain is very common. Typically back pain is fleeting and can be easily resolved with rest, heat and an occasional anti-inflammatory like ibuprofen. However, once the damage is done, the recurrence of back pain can be as high as 50 percent. Part of this is because as we age, things like muscles and tendons become less flexible and pliable. It is also very well known that in the United States people are too sedentary, and this leads to excess weight gain that can create added pressure on the body, especially the low back.


Traditional Chinese Medicine (TCM) is a medical system that dates back nearly 3,000 years. Despite its age, TCM has a lot of validity to offer in the age of modern medicine. Thousands of studies have proven that acupuncture, just one of the modalities used in TCM, can be very beneficial in the treatment of low back pain.


Acupuncture uses hair-thin needles to stimulate specific pressure points on the body. By invigorating these points, the brain is triggered to release endorphins, which are natural painkillers. The energy within the body is also moved and adjusted. According to TCM medical theory, when the energy is blocked or weak, pain and illness can attack the body.


One of the advantages of utilizing acupuncture to treat low back pain is that the acupuncturist doesn’t need to diagnose the cause of the pain before treating it. Since acupuncture has no real adverse side effects when performed by a qualified and professionally licensed practitioner, pain relief can begin the very first time a patient is treated.


The treatments are very customizable because this medicine is not a “one size fits all” type of solution. This means that as the pain shifts and changes, the patient will receive customized treatments that not only address the pain and inflammation, but they also work on resolving the root of the problem. Most patients who are dealing with pain also have added stress, insomnia and depression or anxiety. Acupuncture is great at treating all of these conditions. So the patient gets more than just pain relief.


Acupuncture is so effective at treating and relieving pain that it is now showing up in hospitals and emergency rooms. In fact, Abbott Northwestern Hospital in Minneapolis, Minnesota is now successfully using acupuncture in its emergency room to treat conditions ranging from low back pain to car accident injuries to kidney stones. Their initial results show that pain scores are just as low with acupuncture as they are with analgesic painkillers. Another positive action regarding the utilization of acupuncture came just recently. The Food and Drug Administration released proposed changes that plan to educate health care providers about treating pain. The new guidelines recommend that doctors get information about acupuncture and suggest it to their patients before prescribing opioids.


With these kinds of recommendations and testimonials, it is hard to believe that only about ten percent of Americans have ever tried acupuncture. But that statistic is slowly changing as more and more people are seeking natural and alternative methods of dealing with low back pain. Why not check it out for yourself? Contact us and see how we can help you.

New York Sports Acupuncture

Bishara Wilson, DACM, L.Ac.

www.NewYorkSportsAcupuncture.com

888.375.5444




https://www.sciencedaily.com/releases/2006/09/060915102553.htm

Patient Help Sheet – Low Back Pain

Patient Help Sheet – Low Back Pain

Statistics show that almost eight out of ten people will experience low back pain at some point during their life. Seeking medical treatment for back pain is very common. Typically back pain is fleeting and can be easily resolved with rest, heat and an occasional anti-inflammatory like ibuprofen. However, once the damage is done, the recurrence of back pain can be as high as 50 percent. Part of this is because as we age, things like muscles and tendons become less flexible and pliable. It is also very well known that in the United States, people are too sedentary and this leads to excess weight gain that can create added pressure on the body, especially the low back.

Traditional Chinese Medicine (TCM) is a medical system that dates back nearly 3,000 years. But despite its age, TCM has a lot of validity to offer in the age of modern medicine. TCM provides many ways of combating low back pain. Here are just a few examples of how this ancient medical system can help.

Acupuncture for Low Back Pain: Studies have shown that acupuncture stimulates the body to produce natural steroids that reduce inflammation. Acupuncture also increases the production of endorphins, which are helpful in reducing pain. In this way, acupuncture can be very helpful in preventing costly surgeries or prescription pain medication addiction. If a person seeks out acupuncture treatments when the low back pain is acute, it can potentially help them avoid chronic pain, thus decreasing the need for pain medications or surgery.


Acupuncture Points for Low Back Pain:

• Large Intestine 4 – This point is located bilaterally on the back side of the hand, in the webbing between the pointer finger and the thumb. When the hand is made into a fist, the point can be located in the center of the mound of flesh that is created. This point is used for relieving pain anywhere in the body. Press until it feels numb.

• Gallbladder 34 – This point is found on both legs on the outer side of the lower leg. It can found in the depression that is below the bump of the bone below the outside of the knee. This point is known as the influential point of the tendons.

• Urinary Bladder 40 – This point is located on both legs on the crease behind the knee, right in the center, directly behind the knee cap. This point helps relieve pain along the spine. It is helpful for relieving muscle spasms and reducing pain associated with sciatic nerve involvement, which stems from the low back.

Chinese Herbs for Low Back Pain: Herbs and combinations of herbs, known as formulas are used frequently in TCM. They can be used topically in the form of balms or salves and they can also be taken internally. One specific herb that is found frequently in low back pain formulas is Xu Duan. This herb is used because it strengthens the sinews, promoted blood circulation and alleviates pain.

Most herbal formulas have specific herbs in them that help target the areas that are affected. For instance, Du Huo Ji Sheng Tang contains herbs that target the muscles and sinews of the low back area to alleviate pain and inflammation.


Nutrition for Low Back Pain: Proper nutrition is vital for everyone, but for those suffering from low back pain, it can be extra important to provide the body with the right nutrients. Fatty fish, like tuna and salmon, provide omega-3 fatty acids that can help reduce inflammation. Grapes and berries contain antioxidants and anti-inflammatory components that inhibit enzymes responsible for pain. Hemp seeds are another great food to consume if you are suffering from low back pain. Full of anti-inflammatory properties and healthy fats, hemp seeds can decrease pain and inflammation.


As you can see, Traditional Chineses Medicine is a great way to deal with low back pain. If you are experiencing this problem, give us a call to see what we can do for you.



New York Sports Acupuncture

Dr. Bishara Wilson, DACM, L.Ac.

www.NewYorkSportsAcupuncture.com

888.375.5444




https://www.acupuncturetoday.com/abc/backpain.php

https://www.prpaspinesurgery.com/articles/eating-the-right-foods-to-help-with-back-pain

https://www.acupuncturetoday.com/mpacms/at/article.php?id=27668

https://www.mindbodygreen.com/articles/acupressure-for-lower-back-pain

https://www.hippiebutter.com/back-pain-help-use-these-9-super-foods-for-relief/

https://www.modernreflexology.com/acupressure-points-to-relieve-hip-back-pain/