The first of our new Blog series entitiled “Interviews From the Blue Couch.” This week we share our conversation with Sheila Shervey of One Breath Healing.Read More
Recently, I was asked to put together a handout reviewing the research supporting the benefits of fertility yoga. I am often recommending these modalities to patients for self-care during preconception, pregnancy and post-partum and even I was surprised by the wealth of evidence out there. Importantly, while most of the focus tends to be on prenatal yoga, the evidence points to starting a yoga practice, like a prenatal vitamin, months prior to conception to improve fertility, including in conjunction with conventional fertility treatments, and though the postpartum period to reap the benefits for both mother & baby.
It is important to note that this article and many of the studies, use the term "yoga" to represent a multifaceted approach to exercise that encourages strength & stretching (asana), mental centering (meditation), and focused breathing (pranayama).
Research suggests that in this way, yoga prior to and during pregnancy is safe and can have many benefits for women and their babies:
Improved sleep, quality of life & self-efficacy 1,2, 5, 6, 13
Reduced stress, depression and anxiety. Compared to non-depressed women, depressed pregnant women experience higher rates of pre-eclampsia, miscarriage, pre-birth complications, pre-term delivery, low birth weight and is associated with cognitive and emotional problems in children 1-7, 9-16, 18, 21
Improve fertility and increase the success rates of IVF by improving physiological & psychological states, in addition to improved tolerance of IVF treatments. 19, 20
Improved immune function as evidenced by increased immunoglobulin A 10
Decreased heart rate variability, indicating increased parasympathetic: sympathetic functioning more than relaxation or exercise alone 2
Increased strength, flexibility and endurance of muscles needed for childbirth 2
Decreased lower back pain, nausea, carpal tunnel syndrome, headaches, hypertension, diabetes and shortness of breath 1, 2, 5, 6, 14, 23
Significantly decreased duration of first stage of labor and the total duration of labor, frequency of labor induction, perineal tears, episiotomy & C-section; increased rates of comfort during delivery and post delivery through the increased production of endorphins and dopamine 2, 5, 11, 15, 23
Improves socialization with other pregnant women and prepares for the stress of being a new parent. 2, 3, 4, 5 as evidenced by decreased levels of cortisol 10, 12, 14, 18
Cord blood cortisol level of babies indicates positive health status of the newborns verifies that prenatal meditation can influence fetal health and better temperament at fifth month reflecting the importance of prenatal meditation in relation to child health. 17
Infants prenatally exposed to maternal mindfulness have been found to be “less fussy” when compared to those exposed to higher levels of anxiety; an example of “prenatal programming”: Positive/negative traits of mother during pregnancy may ‘program’ infant. 18
In the postnatal period, yoga during pregnancy & after delivery was linked with a lower risk of maternal depression & anxiety by up to 67%. 24-26
When to start and what to do
Yoga can be started anytime in the preconception period. New or returning students should focus on yin, slow flow, restorative or prenatal classes; heated classes should be avoided. Research indicates that pregnant women should start at by 18-26 weeks gestation, one to three times per week for 30-60 minutes with the most benefit seen in the integrated yoga interventions (mindfulness + asana). Students should inform the teacher of possibility of pregnancy. 2, 6-9.
1. Yoga during Pregnancy: A Review, American Journal of Perinatology; 2012.
2. Systematic Review of Yoga for Pregnant Women: Current Status and Future Directions;Evid Based Complement Alternat Med. 2012.
3. Mindfulness-based childbirth and parenting education: promoting family mindfulness during the perinatal period. Journal of Child and Family Studies. 2010
4. Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood: results of a pilot study. Archives of Women’s Mental Health. 2008.
5. [Effects of prenatal yoga: a systematic review of randomized controlled trials]. Nihon Koshu Eisei Zasshi.2015.
6 .Yoga in Pregnancy. Clin Obstet Gynecol. 2016.
7. Potential for prenatal yoga to serve as an intervention to treat depression during pregnancy.Womens Health Issues. 2015 .
8. Mindfulness yoga during pregnancy for psychiatrically at-risk women: preliminary results from a pilot feasibility study.Complement Ther Clin Pract. 2012.
9. Yoga for prenatal depression: a systematic review and meta-analysis, BMC Psychiatry. 2015.
10.Effects of prenatal yoga on women's stress and immune function across pregnancy: A randomized controlled trial. Complement Ther Med. 2017.
11. Yoga during pregnancy: The effects on labor pain and delivery outcomes (A randomized controlled trial). Complement Ther Clin Pract. 2017.
12. The effect of prenatal Hatha yoga on affect, cortisol and depressive symptoms. Complement Ther Clin Pract. 2014.
13. The Effects of Prenatal Yoga on Birth Outcomes: A Systematic Review of the Literature. Journal of Prenatal & Perinatal Psychology & Health. 2013.
14. The effects of mindfulness-based yoga during pregnancy on maternal psychological and physical distress. J Obstet Gynecol Neonatal Nurs. 2009.
15. Benefits of preparing for childbirth with mindfulness training: a randomized controlled trial with active comparison, BMC Pregnancy Childbirth. 2017.
16. CALM Pregnancy: Results of a Pilot Study of Mindfulness-Based Cognitive Therapy for Perinatal Anxiety. Arch Womens Ment Health. 2014.
17.Prenatal meditation influences infant behaviors. Infant Behav Dev. 2014.
18. Maternal mindfulness and anxiety during pregnancy affect infants’ neural responses to sounds. Social Cognitive and Affective Neuroscience,2015.
19. Yoga can improve ART outcomes in couples with infertility. Altern Ther Health Med 2018.
20. Yoga: an adjunct to infertility treatment. Fertil Steril. 2003.
21. Meditation for preterm birth prevention: A randomized controlled trail in Udonthani, Thailand. International Journal of Public Health. 2016.
22. Effects of a mindfulness-based intervention during pregnancy on prenatal stress and mood. Arch Womens Ment Health. 2008.
23 Brain mechanisms supporting the modulation of pain by mindfulness meditation. J Neurosci. 2011.
24. Impact of prenatal exercise on both prenatal and postnatal anxiety & depressive symptoms. Br J Sports Med. Nov 2018
25. Effects of exercise-based interventions on postpartum depression: A meta-analysis of randomized control trials. Birth. Sept 2017
26. Efficacy of yoga for depressed and postpartum women: A randomized controlled trial. Complement Ther Clin Pract. May 2015
Written by: Shira Dobratz L.Ac.
Spring. Warm breezes. Birds chirping. Flowers and sunshine. Nature reminding us of hope and new beginnings.
In Chinese Medicine spring is tied to the element of Wood. Twigs and plants that grow up through the cracks of measured cement pavements, and the way plants and trees respond to wind both give insight into the Wood element. Lush green life on a mission for sunlight can not be stopped! No matter the wind, trees hold their ground, firmly rooted into the earth, yet with free and easy response to the strength and direction of the wind. This is the wood element doing what it's designed to do and being what its designed to be, centered, goal oriented, flexible, courageous and resilient.
We have similarities to the journey of greenery. We too are on a mission to grow, we too have a propelling need to be nurtured and sustained, we too face many obstacles in our desire to thrive, we too feel tested by the pressure and intensity of many winds upon us. Strong emotions like stress and frustration can surface for many of us in that process. Seeking balance in this season includes turning from harsh and relentless self-direction and instead towards peace, harmony, and supple reactions. Slowing down in the spring can give us time to harness the creative vision, strategic brilliance, courage and confidence that are gifts of a healthy Wood element. In balance we are not caught up in a frenetic and exhausted knot from all the movements and changes, excitements and pressures, but instead can move through the diverse winds with grace, ease, and kindness to others and ourselves.
Acupuncture and Chinese herbs can help balance these energies within us, as well as Pranayama, Yin styles of yoga, fresh fruits and green leafy vegetables, whole grains like brown rice with ghee or sesame oil, a decrease in alcohol and caffeine consumption, drinking plenty of water, getting a little extra rest, soaking in salt baths, and beginning collaborative endeavors with friends or family.
Written by Dr. Dana Price DOM, Dipl. O.M., L.Ac.
For part three of our Libido Recharge blog series I would like to explore a far too common reason for low libido- “I’m too tired for sex”, which in Chinese medicine translates as Yang deficiency. This is the common pattern of living a lifestyle on the go, working too much and not getting enough rest and downtime, and then when sex does cross your mind, you just don’t have it in you.
With Yang deficiency, women can feel like their metabolism has slowed, they are gaining weight easier, they tend to be tired and low energy, and often feel cold easily. Yang is the warmth, active, moving, extroverted energy that we all have. So when we deplete our Yang through taking on too much, overwork, lack of exercise, stress and excessive adrenaline, or chronic illness we don’t have much energy left for sex.
So what can you do to rebuild your Yang deficient low libido?:
Diet: Non-wheat complex carbs with a small amount of high-quality protein (vegetable) is best as well as cutting out dairy, fruit juices, and fried or fatty foods.
Foods that rebuild the Yang are: Carrots, mushrooms, onions, leeks, sweet potatoes, ginger, cherries, apples, bananas, quinoa, lentils, black beans, cauliflower, kale, brussels sprouts, walnuts, and cabbage.
Exercise: Don’t exercise when you are tired and get at least 30 minutes of moderate exercise 5 times a week.
Avoid Caffeine: Caffeine gives a “false” energy and can make you feel more run down when it wears off.
Cut Down on Alcohol: No more than one drink per night and 3 drinks in a week.
Avoid Excess Salt: Salt in a small amount boosts the Yang but in large amounts depletes it. Check your labels and avoid processed foods which are high in sodium.
Acupuncture and Chinese herbs also work great to boost the Yang
Written by: Charlene Hagner M.Ac., Dipl. O.M., L.Ac.
It is important to move and get your blood circulating. In Chinese Medicine, movement facilitates the qi, and removes stagnation; it’s essential to keep the blood and qi moving for a healthy endometrial lining and pregnancy. It can be as simple as taking a daily walk for 20-30 minutes.
If you are regularly active, and have been staying on an exercise routine, it is safe to continue, but stay away from abdominal strengthening activities after ovulation (around cycle day fourteen) and with a positive pregnancy test. When trying to conceive and during pregnancy, yoga can be relaxing and helpful, but hot yoga can be counterproductive.
After an Embryo Transfer (FET), the reproductive endocrinologist asks the patient to rest the three days following, and keep their heartbeat under 100 beats per minute in the first 10 weeks after transfer. After the first trimester, the woman can return to her normal exercise routine, with the consent of her doctor.
Here are some of the benefits from exercise during pregnancy you may experience according to the American Pregnancy Association:
- Helps reduce backaches, constipation, bloating, and swelling May help prevent, or treat, gestational diabetes.
- Increases your energy
- Improves your mood
- Improves your posture
- Promotes muscle tone, strength, and endurance Helps you sleep better
- Regular activity also helps keep you fit during pregnancy and may improve your ability to cope with labor. This will make it easier for you to get back in shape after your baby is born.
You will probably want to avoid the following type of exercises during pregnancy:
- Activities where falling is more likely
- Exercise that may cause any abdominal trauma, including activities with jarring motions, contact sports or rapid changes in direction.
- Activities that require extensive jumping, hopping, skipping, or bouncing
- Bouncing while stretching
- Waist twisting movements while standing
- Intense bursts of exercise followed by long periods of no activity
- Exercise in hot, humid weather
- Do not hold your breath for an extended period of time
- Do not exercise to the point of exhaustion
You may want to include these basic guidelines in planning exercise during pregnancy:
- Be sure to wear loose fitting, comfortable clothes, as well as a good supportive bra.
- Choose well-fitting shoes that are designed for the type of exercise you are doing.
- Exercise on a flat, level surface to prevent injury.
- Eat enough healthy calories to meet the needs of your pregnancy, as well as your exercise program.
- Finish eating at least one hour before exercising
- Drink plenty of water before, during and after your workout.
- After doing floor exercises, get up slowly and gradually to prevent dizziness.
Here are a few resources of trainers that work with women trying to conceive and during pregnancy.
Lindsey B. Cusey, Lindsey@fithappygirl.com - owner/online coach, certified personal trainer, and paleo nutrition specialist. Website- WWW.FITHAPPYGIRL.COM
Mckenzie Smalley, Mckenzie@fithappygirl.com - Personal Trainer, online and At home Training, and paleo nutrition specialist.
Steel Fit, Joe Steel, CPT email@example.com
Nearly 1.6% of all infants born in the United States every year are born using Assisted Reproductive Technology. Reproductive Endocrinologists are persistently looking for ways to increase couple’s success for pregnancy. Recently a two-year study was done in the Arizona Valley to determine the success of using acupuncture day of transfer. The total sample size was 396 patients with the minimum age of 23yo and the maximum age of 45yo, and an average age of 35yo. Those who did receive acupuncture before and after transfer improved their chances of pregnancy by 10%; compared to the group that didn’t receive acupuncture.
According to Manca di Villahermosa et al “failure of embryo implantation is considered the biggest challenge of reproductive medicine”.
IVF is a stressful process to the body and finding ways to relax and prepare the body for implantation are crucial. Acupuncture increases the blood flow to the uterus, increases endometrial-lining development, decreases spasms, and calms the patient. Many studies continually support the data that when ART is combined with Chinese Medicine the pregnancy rates are higher. Acupuncture not only improves the pregnancy rates, but also helps ease the anxiety of the patients. Wherever you are in your fertility journey acupuncture will be helpful, if you are thinking about onsite acupuncture day of transfers, we will go to most doctors in the valley to offer our services.
By Charlene Hagner M.Ac., Dipl. OM. L.Ac.
Acupuncture’s positive effects on regulating menses and improving fertility have been known for many years, but acupuncture, Chinese herbs, diet and massage can also have many benefits throughout the pregnancy and beyond.
As early as the first positive home pregnancy test, acupuncture can help decrease risk of miscarriage and alleviate several of the well-known early symptoms of pregnancy, though while encouraging, can have a negative impact on a woman’s quality of life and ability to carry out daily tasks at work and home.
- Nausea & vomiting
- Mood swings
- Sleep disturbance
The second trimester is often entered with a sigh of relief as the risk of early miscarriage and intensity of morning sickness decreases at week 12. However, as your baby grows in size, this increases demand on blood supply and pressure on surrounding organs leading to several new symptoms. Some are diagnosed with blood sugar or blood pressure issues, and we can provide nutrition advice and acupuncture for this as well.
- Back pain
- Congestion and nose bleeds
- Weight gain
- Increased susceptibility to infections
As weight gain continues with the increased size of your baby, the same symptoms that can cause problems in the second trimester increase in intensity with additional issues that can significantly interfere with your quality of life and well-being. Also, keep in mind that while acupuncture can help decrease these symptoms, it can also be helpful for breech presentation and labor preparation in the final weeks before delivery.
- Leg pain
- Swelling of hands/wrists and feet and ankles
- Shortness of breath
Here at ilumina, we like to be conscientious of the months after delivery and the issues that can creep up after you are back at home with your newborn. Sleep deprivation and the resultant fatigue and moodiness is expected, but knowing when to ask for help and making time for yourself in key in helping you care for your baby. It may also be time to have labs to check for thyroid dysfunction and nutritional deficiencies that are common in post-partum. Finally, in addition to helping with energy and mood, acupuncture can help with lactation, muscle aches, and menstrual issues as your cycle starts up again.
No matter your personal feelings about the outcome of the election, one thing is sure to be true: health care as we know it is changing. Actually, there has been a slow, but steady change in premiums, deductibles, covered benefits and out-of-pocket expenses over the past decade with the net effect that patients are shouldering more and more of the financial responsibility. On the other hand, care seems to be less personal, with less provider continuity and less time allocated for patient appointments and follow-up. This has led many government officials, providers, and patients to call for reform. Unfortunately, there appears to be little consensus on how to fix the problems and more concerning is the question as to whether our current system can even be fixed?
One thing that seems to be clear is that most of the illnesses Americans are struggling with are those related at least partially to lifestyle and thus potentially preventable. By modifying our habits and keeping an eye towards prevention, we can significantly decrease our risk of the most expensive and debilitating illnesses. Recently, the CDC named “heart disease, stroke, cancer, type 2 diabetes, obesity, and arthritis as the most common, costly, and preventable of all health problems”. For example, according to the American Diabetes Association, diabetes is the 7th leading cause of death in the US, affecting over 30 million adults and a growing number of children. These figures relate to what is known as Type 2 diabetes, a largely preventable condition that also significantly impacts the risk of cardiovascular disease. Another nearly 100 million Americans have pre-diabetes. Medication to control diabetes can exceed $250 per month and combined with the costs of regular doctors visits, and related medication for blood pressure and cholesterol, it may be possible to spend $5000 per year to manage this one condition.
On the other hand, what would happen if this money were spent on improving individual general health and wellness; efforts to improve diet, manage weight, and decrease stress. In doing so, we can decrease our risk for all the aforementioned conditions named by the CDC and therefore improve overall health and quality of life, maybe even avoiding medications altogether.
This is a laudable goal and not an easy one to achieve. It requires us to shift our focus from a reactive, treatment-focused approach to health care to a proactive, preventive approach where the patient takes responsibility for her own health, utilizing the medical system for support and guidance along the way. It is important to acknowledge that even with our best efforts, not all disease can be prevented, but by taking an active role in partnering with providers to improve health as much as possible, significant progress can be made. By addressing symptoms early, being informed about family medical history and disease risks, screening for blood pressure, glucose, weight, and nutritional deficiencies, and following recommendations for cancer screening, you can significantly impact your risk for chronic disease in the face of the changing health care landscape.
2017 is the year of the fire rooster, a sign of dawn and awakening, of triumph and success, only achievable through hard work and patience. We at Ilumina are committed to prevention and proactive care, happy to help guide you to improve your general health and address specific concerns through our naturopathic and Chinese medicine services with diet, exercise, and supplement advice, acupuncture, massage, and meditation. Together, we can work to make 2017 your healthiest year yet.
By Kristen Karchmer
Being fertile is so much more than just being able to get pregnant.
Whether you're trying to conceive or not, understanding your fertility can give you information about your reproductive health that you have the power to influence.
Fertility isn't black and white, fertile and infertile. Instead, your fertility potential exists on a continuum that is constantly swinging in one direction or the other. That movement is largely dependent on the choices you make.
How do you know if your choices are affecting your fertility? The internet is full of misinformation, and your friends or even your mom won't always be your best guides. Believe it or not, your body and your menstrual cycle are great barometers for your reproductive health — you just need to know how to read them.
Here are a few fertility warning signs to look out for:
1. You're super-skinny.
Being in amazing shape is generally healthy, yes, but six-pack abs may not be your fertility's best friend. A healthy amount of body fat is essential for proper hormone function. If your body mass index (BMI) is too low, your hormone function may not be optimal for reproduction. Research shows that women with a BMI less than 18.5 took longer to conceive than women with a higher BMI (19 to 24.5 BMI). While we often associate thinness with good health, but there isn't necessarily a direct correlation. Listen to your body.
2. You get less than seven to eight hours of sleep per night.
You may feel like you need only six hours of sleep a night, but getting less than seven to eight has been associated with depressed leptin levels throughout the following day. Leptin is in charge of regulating the menstrual cycle. Also, disturbances in leptin concentrations have been linked with poor egg quality. Make sure you get sufficient rest every day to promote fertility in the future.
3. You enjoy more than two alcoholic drinks per day.
A few glasses of wine a week is unlikely to affect your fertility. But daily consumption of alcohol can significantly affect your ability to conceive. Remember, one serving of wine is only 4 ounces — not the 8-ounce pour that the cute guy at the wine bar gives you. Consumption of alcohol can have various effects on fertility including increased time to pregnancy and decreased probability of conception (by more than 50 percent).
A large-scale study in Stockholm, Sweden, found that women who consumed more than two alcoholic drinks per day were on average 60 percent more likely to be infertile than those who did not. That doesn't mean you can't have fun, just that moderation (as always) is the key.
4. You exercise more than five times per week at high intensity.
I love to rock a boot camp as much as the next girl, but high-intensity exercise seems to work against a fertile body. While moderate exercise has been correlated with an increase in fertility, overexercising has also been linked to infertility. Lean women who exercised at high intensity five or more days a week were shown to be 2.3 times more likely to develop fertility difficulties than those who did not. Exercise should always be about becoming a healthier you, not punishing yourself — love yourself with your exercise choices.
5. You have a short or long menstrual cycle (more or less than 28 days).
Most women have no idea how important having a 28- to 32-day cycle is for their fertility. A 28-day cycle allows plenty of time for the egg to mature properly and supports a healthy window for implantation. It also means that a fertilized egg will have plenty of time to implant before your next period starts. Both shorter and longer cycles have been associated with reduced fertility, in some cases decreasing the chance of delivery by up to 50 percent.
6. You have PMS and cramping.
PMS, pain, cramping, and clotting are more than just annoying: They often correlate with more serious issues like polyps, fibroids, endometriosis, or hormonal imbalances. In addition to being a drag, infertile women report these types of symptoms in much higher numbers than their fertile counterparts.
7. You have very light bleeding.
Women are always so happy when they have a short, light period. It may mean you don't have to deal with your cycle for as long, but it is not an indicator of a healthy body. The research shows that five days of bleeding resulted in the fastest time to conception. Why is the volume of blood so important? Healthy menstrual bleeding is the reflection of a healthy uterine lining. When the uterine lining is too thin, not only are bleeding times decreased, but embryo implantation is decreased as well.
What you can do about it:
When the choices we make aren't working for our bodies, it will show up in our menstrual cycles. These changes don't just reduce our fertility but can affect our overall quality of life. The good news is that if you make healthy lifestyle choices, many of these symptoms will improve, and so will your fertility.
Some of the risk factors I identified above are easy to fix. Not getting enough sleep? Commit yourself to getting some more shut-eye! Overdoing it at the gym? Aim for moderation.
But what about those things that are harder to control, something like short periods, for instance? Remember, your menstrual cycle is a reflection of your overall health. One of the best first steps to building a healthy, fertile menstrual cycle is to focus on diet — and a plant-based, whole foods diet is the best way to go. In fact, researchers found that women who substituted plant proteins for animal proteins for as little as 5 percent of their total daily calories had a 50 percent decrease in their risk of ovulatory infertility.
At Conceivable, we’ve researched hundreds of little ways to improve menstrual cycles for women to lead happier, healthier, and more fertile lives. Be sure to check out our blog for more information on how to realize your healthiest, most fertile self.
ilumina practitioners use Conceivable products as part of a comprehensive treatment plan.
You’ve been reading testimonials about acupuncture in the press and online. Your sister in Idaho is raving about her acupuncture treatments and thinks you should try it too. You have decided to give this different kind of medicine a try. Now, you wonder, how do I find the right person? Are all acupuncturists the same? My physical therapist offers dry needling, is this acupuncture? You honestly do not know what to expect or where to begin.
One factor to keep in mind is that no two acupuncturists are alike. There are acupuncturists that are generalist and those that specialize. There are also acupuncturists that are warm and interactive and those that are cold and direct. This is not unlike physicians. Some acupuncturists have a specialty with advanced training and years of experience. When searching for a provider, it is important for you to ask about the level of training and education and if they are trained in Oriental Medicine. Licensed Acupuncturists are required to have a minimum of 1800-2400 hours of education and clinical training. In most states they must be certified by the NCCAOM and state licensed. Online you can search for a trained acupuncturist at the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) at http://www.nccaom.org
When searching for an acupuncturist we also encourage people to ask about the style of needling technique used. Acupuncture can hurt. There are many styles of acupuncture techniques. Often when a new patient experiences acupuncture here at ilumina, they often assume this is how acupuncture treatments feel in all clinics. Our style is extremely gentle and mindful. There are actually many different approaches to needling. Traditional Chinese acupuncture believes in needling to get “De Qi” (strong stimulation). The French and Korean styles also have a stronger needling technique. Here in the U.S., there is a needling technique used to release trigger points and is a very strong needling. We can provide these stronger needling treatment as well. Then there is Japanese style acupuncture which can be very gentle and almost without any sensation.
Here at ilumina, we are happy to answer new patient’s questions about who we are and the kinds of treatment we provide. We want to understand your needs and help match you with one of our experienced practitioners. We also offer a free 15 minute consultation. If the idea of needles is stressful, we can provide treatment with gentle needling or without needles. Your comfort is our priority.
Also, when searching for an acupuncturist, keep in mind the atmosphere of the clinic. It is a medical practice but it doesn’t have to feel cold and sterile. Our owner, Dana Price, aimed from the beginning to create an atmosphere that is truly healing in itself. Our mission is for ilumina to be a healing sanctuary. It is a peaceful space with compassionate staff that sees our vision with every interaction, ensuring that you have a safe, comfortable, and healing experience.
Fibromyalgia affects millions of Americans, many of whom are women. The main signs and symptoms of fibromyalgia include deep muscle pain, painful tender points, and morning stiffness. Other symptoms may include sleep problems, fatigue, and anxiety. Regular Massage Therapy sessions have been proven to decrease pain levels, muscle stiffness, and improve sleep quality.
In a study conducted by the Touch Research Institute, 30 adult fibromyalgia subjects were randomly assigned to a massage therapy, a transcutaneous electrical stimulation (TENS), or a transcutaneous electrical stimulation no-current group (Sham TENS) for 30-minute treatment sessions two times per week for five weeks. The results showed the massage therapy subjects reported lower anxiety and depression, and their cortisol levels were lower immediately after the therapy sessions on the first and last days of the study. The TENS group showed similar changes, but only after therapy on the last day of the study. The massage therapy group improved on the dolorimeter measure of pain. They also reported less pain the last week, less stiffness and fatigue, and fewer nights of difficult sleeping. Thus, massage therapy was the most effective therapy with these fibromyalgia patients.
Audrey Blanchard, LMT has successfully treated fibromyalgia pain syndrome with Massage Therapy here at ilumina. A customized massage session is developed specifically for each individual to reduce muscle pain, fatigue, and increase the quality and quantity of nightly rest.
New research demonstrates that acupuncture reduces both depression and anxiety in women with PCOS, polycystic ovarian syndrome. The researchers hailed from State University of New York, University of Gothenburg and the Heilongjiang University of Chinese Medicine. The findings show that acupuncture helps with the emotional component of PCOS. Overall, the researchers note that acupuncture improved the health related quality of life for the patients. See more at: http://www.healthcmi.com/acupuncturist-news-online/783-pcosdepression#sthash.o6J7icp9.dpuf
Pregnancy symptoms differ from woman to woman and pregnancy to pregnancy; however, one of the most significant pregnancy symptoms is a delayed or missed period. Understanding the signs and symptoms of pregnancy is important because each symptom may be related to something other than pregnancy. You may experience signs or symptoms of pregnancy within a week of conception. However, it is possible you may not experience any symptoms for a few weeks.
This was such a simple and well written list of pointers for getting the most out of your treatments and what to expect, that we had to share. http://weeklycupofqi.com/2013/05/30/how-to-get-the-most-out-of-your-acupuncture-treatments/
The Scottsdale Fertility Forum will be presented on June 15, from 8 to 11 am. Dana Price DOM, L.Ac., FABORM will be presenting as part of a panel of experts in the field. Follow this link for more information and to purchase your tickets. Scottsdale Fertility Forum Event
This is a rare opportunity to join the Valley's top doctors at an exclusive forum specifically about Fertility.
Ten Reasons to Meditate and practice Mindfulness (and how to do it)
1) Increases blood flow, lowers respiration rate, slows heart rate 2) Decreases heart rate 3) Reduces stress, anxiety and aggression 4) Enhances the immune system 5) Harmonizes the endocrine (hormonal) system 6) Relaxes the nervous system 7) Improves brain function and electrical activity 8) Reduces stress and balances hormones to stimulate ovulation 9) Improves learning ability and memory and increases productivity 10) Improves relationships with others
Mindfulness Meditation by Thich Nhat Hanh
This exercise is very simple, but the power, the result, can be very great. The exercise is simply to identify the in-breath as in-breath and the out-breath as the out-breath. When you breathe in, you know that this is your in-breath. When you breathe out, you are mindful that this is your out-breath. Just recognize: this is an in-breath, this is an out-breath. Very simple, very easy. In order to recognize your in-breath as in-breath, you have to bring your mind home to yourself. What is recognizing your in-breath is your mind, and the object of your mind—the object of your mindfulness—is the in-breath. Mindfulness is always mindful of something. When you drink your tea mindfully, it’s called mindfulness of drinking. When you walk mindfully, it’s called mindfulness of walking. And when you breathe mindfully, that is mindfulness of breathing. So the object of your mindfulness is your breath, and you just focus your attention on it. Breathing in, this is my in-breath. Breathing out, this is my out-breath. When you do that, the mental discourse will stop. You don’t think anymore. You don’t have to make an effort to stop your thinking; you bring your attention to your in-breath and the mental discourse just stops. That is the miracle of the practice. You don’t think of the past anymore. You don’t think of the future. You don’t think of your projects, because you are focusing your attention, your mindfulness, on your breath. It gets even better. You can enjoy your in-breath. The practice can be pleasant, joyful. Someone who is dead cannot take any more in-breaths. But you are alive. You are breathing in, and while breathing in, you know that you are alive. The in-breath can be a celebration of the fact that you are alive, so it can be very joyful. When you are joyful and happy, you don’t feel that you have to make any effort at all. I am alive; I am breathing in. To be still alive is a miracle. The greatest of all miracles is to be alive, and when you breathe in, you touch that miracle. Therefore, your breathing can be a celebration of life. An in-breath may take three, four, five seconds, it depends. That’s time to be alive, time to enjoy your breath. You don’t have to interfere with your breathing. If your in-breath is short, allow it to be short. If your out-breath is long, let it to be long. Don’t try to force it. The practice is simple recognition of the in-breath and the out-breath. That is good enough. It will have a powerful effect.
This meditation instruction excerpted from the Shambhala Sun website. http://www.shambhalasun.com/index.php?option=content&task=view&id=3490
Acupuncture and Traditional Chinese Medicine (TCM) are known to improve the quality of life for women with breast cancer. They can aid in the treatment of nausea, vomiting, fatigue, and the flu like symptoms associated with chemotherapy. In addition, they help with the side effects of radiation, including healing burns, and significantly improve pain levels, healing post lumpectomy, mastectomy and reconstruction.A recent study from the UK found that acupuncture performed once a week for 6 weeks is effective at managing cancer-related mental and physical fatigue as well as activity levels, motivation, and quality of life is increased. The authors speculate that the benefits of acupuncture in treating fatigue may be in part mediated by its effect on pro-inflammatory cytokines. (Acupuncture for Cancer-Related Fatigue in Patients With Breast Cancer: A Pragmatic Randomized Controlled Trial. J Clin Oncol. 2012 Oct 29.) This week a pilot study was published online, out of the Memorial Sloan-Kettering Center in New York City which showed that acupuncture significantly reduced limb circumference in patients with breast-cancer-related lymphedema. Lymphedema affects 30% of breast cancer survivors and up to this point did not have a safe and inexpensive intervention. Acupuncture was performed twice a week for four weeks and produced up to 30% reduction in arm circumference. Dr. Cassilith, who conducted the study, emphasized the importance of using a trained acupuncturist for lymphedema treatment. We concur not only for lymphedema but also for any type of cancer related acupuncture support. Both Catherine Travis and Dana Price are highly trained and experienced practitioners who use gentle, effective, and safe techniques.
Fibromyalgia affects millions of Americans, many of whom are women. The main signs and symptoms of fibromyalgia include deep muscle pain, painful tender points, and morning stiffness. Other symptoms may include sleep problems, fatigue, and anxiety. Regular Massage Therapy sessions have been proven to decrease pain levels, muscle stiffness, and improve sleep quality. In a study conducted by the Touch Research Institute, thirty adult fibromyalgia subjects were randomly assigned to a massage therapy, a transcutaneous electrical stimulation (TENS), or a transcutaneous electrical stimulation no-current group (Sham TENS) for 30-minute treatment sessions two times per week for 5 weeks. The results showed the massage therapy subjects reported lower anxiety and depression, and their cortisol levels were lower immediately after the therapy sessions on the first and last days of the study. The TENS group showed similar changes, but only after therapy on the last day of the study. The massage therapy group improved on the dolorimeter measure of pain. They also reported less pain the last week, less stiffness and fatigue, and fewer nights of difficult sleeping. Thus, massage therapy was the most effective therapy with these fibromyalgia patients. Audrey has successfully treated fibromyalgia pain syndrome with Massage Therapy here at ilumina. A customized massage session is developed specifically for each individual to reduce muscle pain, fatigue, and increase the quality and quantity of nightly rest.