- Professional Acupuncture & Physical Therapy1118 East Superior Street
Duluth, MN 55802(218) 724-3400 
Traditional Chinese Medicine
You’re Getting Sleepy…
Enjoying Naps in the Winter Season
Most mammals are polyphasic sleepers, meaning that they sleep for short periods throughout the day. For humans, days are divided into two distinct periods, one for sleep and one for wakefulness, which is a monophasic sleep pattern. However, this may be a product of living in an industrialized world and not the natural sleep pattern of humans. In many cultures, young children and elderly take naps midday. Our bodies are programmed for two periods of intense sleepiness a day: between 2 and 4 am and 1 and 3 pm. Unfortunately, despite our biological vestige, we are having to consolidate our sleep into one long period.
Several short sleep periods are common among most mammals. There is solid scientific evidence napping lowers the risk of heart attack and stroke, excessive weight gain and diabetes as well as reducing stress.
A short 20-minute midday nap boosts mental alertness, mood, productivity, and sharpens motor skills. Naps up to 45 minutes can sometimes include REM (Rapid Eye Movement) sleep, which enhances creative thinking and sensory processing. If you need to spring into action upon waking, keep your nap below 45 minutes.
Naps can be categorized in three ways:
Planned napping: Taking a nap before you actually get sleepy. This is also called preparatory napping. You may use this technique as a mechanism to ward off getting tired earlier or when you know that you will be up later than your normal bedtime.
Emergency napping: Taking a nap when you are suddenly very tired and cannot stay awake to continue with what you were doing. This type of nap can be used to combat fatigue while using heavy and dangerous machinery or drowsy driving.
Habitual napping: Napping at the same time each day. A person might take a short nap after lunch every day or young children may fall asleep at about the same time each afternoon.
Tips for Getting the Perfect Nap
* First off, get over the stigma that you are being lazy for taking a nap. Recognize that napping will make you more productive and more alert after you wake up. Napping isn’t for the lazy or depressed. Bill Clinton, Lance Armstrong, Albert Einstein, Leonardo da Vinci and Thomas Edison are/were known to be afternoon nappers.
* Avoid consuming large quantities of foods that are heavy in fat and sugar or caffeine, which can interfere with your ability to fall asleep. Instead, choose foods high in calcium and protein, which promote sleep.
* Find a clean, quiet place where passersby and phones won’t disturb you, preferably where you can lie down. It takes about 50% longer to fall asleep sitting upright.
* Darkness stimulates melatonin, the sleep-inducing hormone. Try to darken your room, or wear an eyeshade.
* Body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
* Set your alarm for the desired duration to prevent oversleeping.
Notes on the Negative Effects of Napping
Napping isn’t always the best option for everyone in spite of its benefits. Naps that last more than 20 minutes can leave people with sleep inertia, a feeling of disorientation, and grogginess that last for half an hour or more. Especially for those who are sleep deprived, post-nap impairment, and disorientation can be more severe.
Another downside of daytime napping is that it may have a negative effect on other sleeping periods. A nap longer than 45 minutes or taken too late in the day may adversely affect the length and quality of nighttime sleep. If you usually have trouble sleeping at night, a nap may only aggravate this problem.
Foods to help you overcome anxiety and depression
Did you know that eating healthier foods gives you a better chance to reduce your depressive symptoms? Eating a diet of processed food does more harm to your body due to the fact that those foods may be high in sugars and fats.
Additionally, it’s known that there are approximately 10 times as many bacterial cells as human cells in the body. These bacteria serve many purposes including the curation of Vitamin K, digesting the food we consume and even regulating our immune system.
This implies that maintaining a healthy gut bacteria and overall diet can improve your mood.
SO WHAT CAN I EAT?
Studies show that dark leafy greens like spinach, kale, and Swiss chard decrease inflammation, which has been linked to depression. Nuts are another powerhouse used to fight depression. The omega 3 fatty acids found in most nuts can reduce the symptoms of depression. Decreasing daily sugar intake can also help. Excess sugar in the diet decreases a protein called brain-derived neurotrophic factor, which can lead to depression if there is not enough of it being produced.
Though symptoms of anxiety and depression vary wildly among individuals, often these symptoms can follow someone for months if not years, slowly wearing down the body.
Here are a few simple examples of foods that can help lift your mood:
Fatty fish: Fatty fish are high in omega-3. Omega-3 is a fatty acid highly connected to cognitive function. Salmon and sardines are a great choice being among the few foods containing vitamin-D.
Eggs: We probably already know this, but the egg yolk is a great source of vitamin-D as well. They are a complete protein, which simply means they contain all the amino acids the our bodies need to grow and develop properly.
Brazil nuts: Often those suffering from mood disorders have a heightened level of inflammation. Brazil nuts are high in Selenium, an antioxidant with anti-inflammatory properties. Brazil nuts are also anti-carcinogenic which can help prevent cancers from developing.
Pumpkin seeds:Potassium is needed to regulate the electrolyte balance and manage blood pressure. Pumpkin seeds as well as bananas are a great source of potassium. Some studies indicate that pumpkins seeds can have a positive effect on mood thanks to their high zinc levels as well. Zinc is essential for the brain and nervous system, in fact the highest level of zinc in the body is found in the brain regions involved with emotion.
Chamomile: For thousands of years people all over the world have used Chamomile to find relaxation thanks to it’s anti-inflammatory, antibacterial and antioxidant properties. Some people believe that the relaxing properties of this herb come from the flavonoids present, this is why a warm aromatic chamomile tea is a very popular remedy for managing anxiety.
Yogurt: Praised for it’s helpful bacteria, yogurt can be incredibly beneficial for many reasons. Gut health and brain health go hand in hand. Yogurt and other fermented foods can benefit the gut naturally all the while reducing anxiety and promoting happiness.
Green tea: Theanine, an amino acid found in green tea, has recently received popular praise due to its potential effect on mood disorders, such as Seasonal Affective Disorder. Theanine has anti-anxiety and calming effects which can increase the production of serotonin and dopamine. Green tea is easy to add to any diet, and is a great substitute for soft drinks or coffee as green tea also contains caffeine.
WHICH FOODS SHOULD I AVOID?
Avoid foods made with added sugars or flours such as baked goods (donuts and pastries), breads, pastas and cereals. One should also minimize the consumption of animal fats, processed meats such as bacon, and even butter.
It’s important to remember that health starts from within. Maintaining a healthy balance of self-care, such as providing yourself with adequate sleep, hydration and physical activity is just as important as eating well. The road to wellness isn’t always paved, but the good news is that we are here to help guide you though this transformation right in Duluth MN.
If you are somebody who suffers from depression and you are looking for natural, holistic solutions, maybe give these suggestions a try. If nothing else, it is worth looking into. But most importantly, once you find the right path to correcting depression, follow it. Everybody is different and there is no one right answer.
Building Protective Qi with TCM
Everybody gets sick at some point in their life. For some, it’s just a quick weekend thing. For others, it can last for several days and even weeks. Why do some people always get sick whenever there is a bug going around and others don’t? It all comes down to immunity. People who have a stronger immune system, tend to be sick less often. Those with compromised or weak immune systems, seem to get sick at the drop of a hat. There are many things that can be done to strengthen the immune system though. And Traditional Chinese Medicine is probably one of the best and least invasive ways to boost the immune system, not just during the winter months, but all year long.
In Traditional Chinese Medicine, the immune system is called Wei Qi (pronounced “way chee”). The Wei Qi is closely associated with the internal organs, specifically the lungs. When the energy of the lungs is well-balanced, Wei Qi is strong and can easily fight off any external attacks. In Traditional Chinese Medicine, the lungs dominate the skin and breathing. If lung function is deficient or compromised in any way, then the body is more open to external pathogens like viruses and bacteria. Common symptoms of decreased Wei Qi or immunity include coughing, sneezing, runny nose, watery eyes, sore throat, headaches, fever and/or chills.
Traditional Chinese Medicine is a medical system that has been around for nearly 4,000 years. There are many tools in the kit of a TCM practitioner. Probably the most commonly used tools for building Wei Qi are acupuncture and herbal formulas. Acupuncture uses hair-thin stainless steel, single-use needles that are placed on specific acupressure points that can boost immunity and balance hormones. When the hormones are stressed and unbalanced, illness can occur. Acupuncture points associated with Wei Qi can strengthen the circulation of energy and blood, which will then boost the body’s defense mechanisms, thus helping to prevent illness. Regular acupuncture treatments can also cause the brain to increase T-cells in the body. T-cells destroy bacteria and viruses. Acupuncture needles provoke the body’s immune response by sending T-cells and white cells to the needle sites to fight off the invaders. These effects can last for several days, which keeps immunity higher than normal.
Chinese botanicals are another great way to build up Wei Qi. Any herb or herb combination that boosts or enhances the immune system will keep the body functioning at its optimal level. In TCM, there are many individual herbs that boost the Qi and some specifically boost the Wei Qi. Astragalus (huang qi) is one of the more frequently used Chinese herbs. It is used to tonify the Wei Qi, fortify the lungs and protect against pathogens. Studies show huang qi increases white blood cells, which can help fight off infection and pathogenic invasions.
Cordyceps (dong chong xia cao) is another immune-boosting herb. Cordyceps enhances immunity by increasing white blood cells, T-cells and interferon. It also can inhibit the growth of cancer cells. While cordyceps works very well by itself, it works even better when used as part of a formula, as do most Chinese herbs. When looking to use Chinese herbs, be sure to seek out a qualified herbalist and TCM practitioner to insure overall safety of the herb or formula.
TCM and all of its modalities can be very helpful in staying well and healthy. When added to the practices of proper sleep and nutrition, drinking lots of water and mild exercise, TCM will help keep the body’s immune system healthy. And hopefully if illness does occur, it will only be mild. Here’s to your health!
Acupuncture and Autoimmune Diseases
Autoimmune diseases are a collective group of disorders that plague nearly 50 million people in the United States today. When a person suffers from an autoimmune disease it means their own immune system is attacking the body and altering or destroying the tissues. Autoimmune diseases include things like rheumatoid arthritis, lupus, Crohn’s disease, pernicious anemia, multiple sclerosis, irritable bowel disease and Parkinson’s disease.
Conventional medicine can diagnose 100 different autoimmune conditions. Unfortunately, the treatments available to people with these disorders is not as plentiful through conventional medicine. It typically involves the use of pharmaceuticals that can have side effects that are as bad, if not worse, than the symptoms of the disease itself. And even worse, many people are told they have no options. This is where Traditional Chinese Medicine can be beneficial.
Acupuncture treatments are completely customizable. Traditional Chinese medicine practitioners don’t treat based on the Western medical diagnosis. They attack the disease based on its diagnosis in Chinese medicine. This means that they not only want to treat the symptoms, but also get to the root of the problem. This is much different from Western medicine with its one-size-fits-all type of treatments. The ability to treat each person as an individual with their own unique diagnosis is why traditional Chinese medicine is so successful.
Many factors play into an autoimmune disease. Traditional Chinese Medicine looks at the body as a whole, allowing the patient to get a more complete treatment, usually with better results. Since autoimmune diseases are thought to be a deficiency in people’s immune-system responses, TCM practitioners will work to restore and rejuvenate the factors that are vital for good immunity. These things include blood and the energetic life force known as qi (pronounced “chee”). There can also be underlying genetic factors involved in autoimmune diseases, so acupuncturists may also work on building up a patients essence or jing. Research has shown that acupuncture causes responses in nerve cells, as well as in parts of the brain. By utilizing acupuncture, those suffering from an autoimmune disease can, over time, reprogram their brains and cells to perform as intended.
The use of electroacupuncture may prove useful for people suffering from autoimmune diseases too. Electroacupuncture emits mild electrical stimulation to acupuncture needles. These light shocks trigger the body to produce hormones that suppress pain and inflammation. This helps raise endorphins circulating in the bloodstream. Endorphins are the body’s natural painkillers.
Chinese herbal formulas can also be very effective in the treatment of autoimmune diseases. Chinese herbs have specific qualities that can help boost blood, qi and jing. When acupuncture and Chinese herbs are combined, the effects can be quite favorable. The herbs will actually compliment the acupuncture treatments by extending the effects of the needles. Many times this will shorten the number of treatments required, as the patient will start to see results sooner.
Many people dealing with autoimmune diseases also experience high levels of stress because of their disorder. It can be very stressful trying to lead a “normal” life with severe pain and other symptoms. Studies show acupuncture is very relaxing, and it helps reduce excess cortisol levels in the brain that contribute to chronic stress.
As autoimmune sufferers start to see improvements with acupuncture treatments and herbs, they may also be able to do things they couldn’t before, like exercise. Exercising not only improves blood flow, but it also increases immunity. Exercise also increases the amount of endorphins in the body. So just by receiving regular acupuncture treatments and herbal supplements, those suffering from autoimmune diseases may be able to lead a much more normal life with a lot less pain and suffering.
If you are dealing with some type of autoimmune disease, consider giving Traditional Chinese Medicine a chance. The outcomes may be life changing.
Research Update: Chinese Medicine for COVID-19
In December 2019, an outbreak of a new strain of a pneumonia-like virus had occurred in Wuhan, China and by January 7th, 2020 a new case of coronavirus (also known as SARS-CoV-2) had been confirmed.
Since then, the world’s scientists have been working hard to understand this virus, how it spreads and what precautions and preventive measures can be taken to slow (and even stop) the spread of this illness.
We have been reading through published research papers related to the treatment of COVID-19 using Traditional Chinese Medicine (TCM) and have come across some helpful information you can use to try and combat COVID-19 should you catch it.
Traditional Chinese Medicine in the Treatment of Patients Infected with 2019-New Coronavirus:
The above mentioned paper involved research on finding a treatment of SARS-Cov-2 through Traditional Chinese Medicine which was said to be inspired by the treatment methods used during the SARS outbreak in the 2002 Guangdong Province of China (which later spread drastically in 2003). From those studies, there was compelling evidence that supported the notion that TCM had beneficial effects of SARS treatment. During the 2002/2003 SARS cases, a dramatic decrease in the percentage of SARS-related deaths occurred once TCM was introduced as a supplemental treatment method in comparison to the conventional method that was being used at the time. During the SARS outbreak, it was reported that there were over 1,000 volunteers including 926 hospital workers and over 30 laboratory technicians working in high-risk virus laboratories using a TCM herbal extract that had “… resulted in marked improvement of symptoms and shortened the disease course.”
Fast forward to present day with the 2020 SARS-Cov-2 Pandemic. The National Health Commission (NHC) for the People’s Republic of China reported that over 60,000 confirmed COVID-19 patients (nearly 85% of the total confirmed cases) had successfully been treated with a combination of TCM and conventional medicine. With this information, and more cases being treated with TCM, the NHC has published documents stating that Traditional Chinese Medicine is a recommended treatment of COVID-19 based on symptom differentiation and the stage of the disease. The NHC recommends TCM for both preventative care of the virus, as well as to help the recipient through their illness should they contract it.
Suggested TCM Herbal Formulas (used for the Treatment of SARS-CoV infection)
Before you make a list of items to get at your next outing for the following recipes, keep in mind that herbs are considered a powerful medicine and that they should be consumed and used only after consulting a professional, especially if a serious illness is involved.
Yin Qiao San: Fructus Forsythiae, Flos Lonicerae, Radix Platycodonis, Herba Menthae, Herba Lophatheri, Radix Glycyrrhizae, Herba Schizonepetae, Fermented soybean, Fructus arctii, and Rhizoma Phragmitis
Shuang Huang Lian: Lonicera japonica, Scutellaria baicalensis, and Forsythia suspensa
Sang Ju Yin and Yu Ping Feng San: Sang Ju Yin [made with chrysanthemum, mulberry leaf, and 6 other herbs] and Yu Ping Feng San
For more information on how to best navigate the COVID-19 Pandemic, stay up-to-date on our blog! If you have questions about acupuncture and coronavirus, reach out to us at (218) 724-3400 to schedule an appointment!