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‘Tis the Season…for Eating! How to Survive the Holidays without Gaining those 5 Pesky Pounds

Wednesday, January 11th, 2012
acupuncture can help holiday weight gain

Chinese medicine can help holiday weight gain

We all love a good pumpkin pie, sugar cookie or sip of egg nog, but our heart and our waistline are often what suffer this time of year. Too much of many good things cause Americans to gain an average of 3-5 pounds over the holidays (and prompt countless New Year’s resolutions and new gym memberships in January). But, there are ways you can help your body this season and not pack on any holiday baggage:

1. Don’t overdo it – I know, I know, this is obvious, but it’s also much harder than it sounds. Between the holiday parties and family gatherings there tends to be many more goodies, sweets and rich, fatty foods around than normal. So, if you are going to a party, try to eat a light, healthy dinner at home first (like a salad and soup or snack on some fruit or veggies) so that you’ll be less tempted to chow down once you get there. Here are some great eating tips and even healthy recipes to help.

2. Plan time for exercise – with holiday schedules often a blur, it’s difficult to carve out time to get to the gym or that spinning class. But, keeping your body moving is not only important for your muscles, it’s a great stress reliever for your mind and spirit, too. If you can’t make it to the gym, take a walk, get outside and finish up the last of that fall raking, or even do 15 minutes of extra vacuuming or dusting (those holiday guests will be impressed!). The little things add up and will help. Here are some holiday exercise tips and ideas on how to sneak in some cardio.

3. Plan time for rest – while this might sound like it contradicts #2, rest and relaxation are an important part of your body’s rhythm and overall health, too. If you are well-rested, you are far more likely to ward off colds and flu and will be more motivated to exercise than if you are tired or feeling “blah.” The National Institutes of Health (NIH) has some great tips for healthy sleep here.

4. Look eastward – that’s right, to Oriental Medicine. There are several herbs like green tea and shan za and foods like mung beans, yi yi ren (coix) and winter melon that can help your metabolism function smoothly and keep your digestive system at peak performance. Additionally, acupuncture has been shown to help with weight loss and maintaining a healthy weight. A licensed practitioner can customize a program that fits your needs, diet and lifestyle.

5. Relax – remember that one of the biggest joys of the holiday season is spending time with family and friends. By letting yourself relax and simply enjoy this time of year, you will help yourself stay centered, calm and healthy.

 

Cheers!

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10 Healthy Holiday Tips

Tuesday, December 6th, 2011
Holiday Health Tips

how to enjoy the holidays with a few healthy tips

How to find peace and well-being during this festive (and hectic!) time of year

It’s the most wonderful time of the year…it’s also the season of heartburn, headaches and hangovers. So, as you enjoy the season, be sure to keep your health in mind. Here are 10 healthy holiday tips that can help keep you feeling your best.

# 1. Get your sleep – the best case scenario is to get a full eight hours of sleep a night. Sometimes, especially during a hectic holiday season, that’s just not possible. So, to ensure that the sleep you do get is as high quality as possible, try to refrain from watching TV right before turning in and don’t eat a heavy meal in the two hours leading up to going to bed.

#2. Drink your water – dehydration can cause fatigue and poor concentration, which can slow you down anytime, but definitely during the holidays. Doctors recommend that you drink eight glasses of water a day. It helps keep you hydrated, flush toxins from your vital organs and keeps your body’s systems running smoothly.

#3. Get some sunshine – while we’ve come a long way in sun block protection and reducing sunburn (and its harmful and even cancerous effects), humans now are exposed to less sunshine than any other time in history. Because vitamin D is such a critical vitamin and sunshine is the primary source, there are now unprecedented levels of vitamin D deficiency. So, be smart about your sun protection, but get outside and get some vitamin D.

#4. Eat Healthy – One of the best ways to feel (and be!) healthy is to eat healthy. Instead of trying to cut out a whole class of foods (eating no fats, for example), it’s best to eat a balanced diet of carbohydrates, proteins and fats. A good rule of thumb is also to eat a variety of foods with different rich colors (think dark green spinach, purple eggplant and orange carrots).

#5. Don’t overindulge when it comes to food – this tip builds on #4. For many families, the holidays mean food…a lot of food. Many doctors recommend that you eat until you feel 70-80% full, not “stuffed.” By not-overdoing it, you will be far more likely to avoid heartburn, indigestion and the five holiday pounds that often sneak in!

#6. Toast to the season, but don’t take too many sips – many doctors agree that there are health benefits associated with alcohol – especially red wine – in moderation. But, if the holidays have taught us anything, it’s that there can be too much of a good thing. So, if you are sipping red wine, egg nog or your favorite holiday cocktail, pace yourself.

#7. Don’t forget to move – everyone knows that getting your exercise can reduce your stress, keep your heart healthy and keep your weight in check. It’s also a great way to enjoy the holidays. Walk around your neighborhood. See the lights. Say hi to your neighbors. Maybe even give your dog some holiday exercise. Everyone will be happier.

#8. Acupuncture – I see a lot of harried patients around the holidays that find relief after acupuncture. If the season gets to be too much, a licensed acupuncture expert can help customize a treatment regimen that eases pain, decreases stress or even helps you sleep better.

#9. Relax, slow down and enjoy – Remember that one of the best ways to keep your body healthy is to keep it relaxed and de-stressed. Breathe. Take a moment for yourself. Clear you mind. This will undoubtedly help you enjoy the holidays a bit more.

# 10. Spend time with family and friends – the holidays are about a lot of things, but one of the most important is your family and friends. Make sure to spend time with them and enjoy the season!

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Holiday Stress and Acupuncture

Monday, November 28th, 2011

Chinese medicine is very helpful in relieving stressLet’s face it, while they are indeed “merry & bright”, the holidays can also be a stressful time of the year. Big spending, big eating and big chunks of time with family, work colleagues and friends can be a volatile mix and can wreak havoc on your ability to keep cool, calm and collected.

With consumer spending confidence at a decade low, the stock market see-sawing wildly and the Occupy Wall Street movement occupying the national psyche, this year may be even more stressful than years past. So, let’s think about how acupuncture and Oriental Medicine might help lighten your load and make the holidays festive again…

There are growing numbers of people and organizations that are turning to Oriental Medicine and, specifically, acupuncture as a safe and effective stress reliever.

In 2010, the Wall Street Journal wrote a great article about how “U.S. Navy, Air Force and Army doctors are using acupuncture to treat musculoskeletal problems, pain and stress in stateside hospitals and combat zones in Iraq and Afghanistan.” The piece continued on to talk about how “delegations from Acupuncturists Without Borders are holding communal ear-needling sessions to reduce stress among earthquake victims in Haiti.”

Additionally, a 2003 study conducted at the Yale University School of Medicine and presented at the American Society of Anesthesiologists annual meeting that year showed that mothers that were given acupuncture when their children were going into surgery had less anxiety. Experts said that this was key because when parents are less anxious, there is less anxiety in children.

So, as you kick off this joyous time of year, remember to take a few moments to breathe. If relieving your stress is on your holiday list of To Dos, you may want to consider an acupuncture session with a licensed practitioner. It could be the best gift you receive this season.

Happy Holidays!

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It’s Halloween – Is Your Health & Wellness Routine Spooky or Scary? Here’s 5 Tips…

Tuesday, October 25th, 2011
Is your health and wellness spooky and scary?

tips for better health

With All Hallows’ Eve right around the corner, it’s a good time to look at frightening things…you know, ghouls, goblins, ghosts…and your health and wellness routines.

There really is nothing more important than your health, so here are some tips to keep you feeling BOO-tiful and SPOOK-tacular:

1. You are what you eat – so put down that KitKat!

Sure, Halloween candy may satisfy our sweet tooth cravings, but for long-term health and fitness, it’s best to make smart choices about the food you eat every day. A balanced diet consisting of lots of vegetables, fruit, whole grain and lean protein can provide the nourishment and energy you need to feel your best. Here are some great resources and tips from the U.S. Centers for Disease Control (CDC) that can help.

2. We all need to move around and walk more – so DO go Trick-or-Treating!

We all know it’s true – if you don’t move it, you lose it. This is definitely the case in today’s society when sedentary lifestyles are more prevalent than ever. (Are you sitting down at a desk or on a sofa while reading this?!?) It’s estimated that the average American now spends 15-16 hours each day NOT being active and that sedentary individuals can actually be increasing their chances of dying by 50% when compared to active people. So, get up and get moving – even if it’s walking around your neighborhood for free candy.

3. No pain, no gain – NOT really!

While physical exercise and exertion can be a good thing for your health (see the info above about sedentary lifestyles), chronic pain is not. I see several patients each week for whom chronic pain is, well, a pain. It affects every aspect of their lives, their health and their overall well-being. Today, Oriental Medicine, including acupuncture, is playing an increasingly important role in helping to treat and prevent chronic pain. So, for everything from lower back pain to arthritis, talk to a licensed acupuncture or Oriental Medicine specialist – he or she may be able to help.

4. Sleep is a must – we’re not vampires!

I know that Twilight is all the rage these days, but believe me, no sleep is not good for us mortals. Skimping on even an hour or two of sleep can have a dramatic negative impact on your energy, stress levels, attention span and, importantly, your immune system. So, to stay healthy and energized, be sure to get a full eight hours a night. Here are some guidelines that might help.

5. Balance is essential – so have high standards, but go easy on yourself too!

As a final tip, I encourage you to be your own best health advocate. To do this, it’s good to have high standards and be tough on yourself – are you eating right, getting enough sleep and taking care of yourself as you should? Remember, though, that it’s also good to give yourself some balance, down time and serenity – this can come from meditation, yoga or just slowing down and taking a few minutes for yourself. In today’s modern, hectic world we are set up for imbalance and that can wreak havoc on your body and your health. Symptoms of fatigue, pain or illness can be the first signs that you are off-balance. Take a moment and remember that your health is one of the most important things…but feel free to have one KitKat every once in a while.

Happy Halloween!

 

 

 

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Oriental Medicine & Prostate Cancer

Monday, September 26th, 2011
Acupuncture and Prostate Cancer

Acupuncture and Oriental medicine can help side effects of prostate cancer treatment

With more than 2 million survivors of prostate cancer in the U.S., it’s important to recognize that September is Prostate Cancer Awareness month. It’s even more important when you realize that 1 out of every 6 American men will be diagnosed with prostate cancer in their lifetime.

Thankfully, prostate cancer can be successfully treated for many patients with care ranging from “watchful waiting” to surgery and chemotherapy to hormone therapy. In addition to these approaches, many doctors are increasingly seeing the benefits of Oriental Medicine, including acupuncture, to help patients manage their overall health and treat some of the common side effects associated with their treatments.

For example, acupuncture has been shown to help alleviate cancer pain and the nausea associated with chemotherapy treatments. Also, a recent study published in International Journal of Radiation Oncology Biology Physics showed that acupuncture helped relieve the hot flashes that can be associated with prostate cancer surgery or hormone treatment.

In addition to acupuncture, the University of Maryland Medical Center outlines on its website select herbal medicine treatments that have shown promise for prostate cancer patients. These include:

Green tea – green tea extract has been shown to provide a slight benefit in certain types of prostate cancer

Milk Thistle – in a lab test, milk thistle was shown to stop prostate cancer cells from growing; these results have not yet been confirmed in human patients

Garlic – taking garlic extract has been shown to help fight cancer cells

Remember, a licensed practitioner of Oriental Medicine will help develop a custom and comprehensive treatment regimen for each patient, including acupuncture and herbal remedies.

Please also remember those battling prostate cancer this month…

 

 

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Understanding Celiac Disease…More than a Pain in the Gut.

Tuesday, September 13th, 2011
gluten intolerance

celiac sprue disease

Did you know that today – September 13 – is National Celiac Disease Awareness Day?

Celiac disease is an autoimmune digestive disease that damages the small intestine and blocks the body’s ability to absorb nutrients from food. This reaction is triggered in a person with Celiac disease each time they eat gluten – a protein found in wheat, barley and rye.

According to the National Foundation for Celiac Awareness, it is estimated that 1 in 133 Americans – or 3 million people – suffer from Celiac disease. However, because of how difficult it can be to diagnose and a lack of understanding of the condition, up to 95% of Celiacs may be undiagnosed or misdiagnosed with other conditions. Importantly, there is no cure for Celiac disease – instead, people suffering from the condition must adhere to a 100% gluten free diet.

Bloating, pain and digestive upset are regular symptoms for Celiacs, and conditions for which Oriental Medicine can offer palliative treatments. While these approaches have not been shown to cure Celiac disease, there are several herbal remedies that have shown promise in helping Celiacs find relief. These include: fennel, nutmeg, Echinacea, goldenseal, slippery elm, burdock, sheep sorrel, dandelion and saffron.

Finally, while also not a cure for Celiac disease, acupuncture has been long used to help patients with a wide variety of digestive disorders and can bring some relief by calming nausea, reducing bloating and maintaining better digestive function.

Hopefully, you are now more aware of what our gluten-intolerant friends and family members are battling – think of them today!

 

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Infertility & Acupuncture

Thursday, August 4th, 2011

acupuncture may help conception

acupuncture helps increase fertility

A common and devastating condition that many people are coping with today is infertility – for couples trying to start or expand a family, the stress and frustration of dealing with infertility can be devastating and can make conceiving even more difficult. While by no means a “cure all” for infertility, acupuncture has been clinically shown to help increase the chances of success for some fertility treatments and can help treat conditions associated with fertility issues like hypo- or hyperthyroidism.

I am often asked about information regarding infertility and acupuncture – and there’s a LOT out there. My recommendation and opinion is that people closely review the literature and studies to really understand the facts. Here are a few resources and studies that I find helpful:

The American Pregnancy Association cites acupuncture, along with Chinese herbal medicine treatments as a centuries-old treatment for infertility. The Association offers some tips and information about acupuncture treatments to increase fertility here.

WebMD discusses acupuncture’s role in treating infertility and how it has been shown to increase the chances of success for in vitro fertilization here. WebMD also cites a recent medical study, illustrating the beneficial results of acupuncture for women undergoing IVF:

Indeed, in a study of 160 women, published April 2002 in the reproductive journal Fertility and Sterility, a group of German researchers found that adding acupuncture to the traditional IVF treatment protocols substantially increased pregnancy success.

Also, it’s important to note that not only women benefit from acupuncture when trying to increase fertility. In fact, a 1999 study published in Systems Biology in Reproductive Medicine showed that men struggling with low fertility due to reduced sperm activity that received acupuncture treatments showed a significantly higher and improved fertility index (total functional sperm fraction, percentage of viability, total motile spermatozoa and integrity of axonema) than men who did not receive acupuncture treatment.

So, if you are trying to conceive, acupuncture can be a beneficial treatment, but please take the time to learn more about exactly HOW it can help and to determine if it’s a fit for you. It will be important to discuss your expectations and timelines with a licensed acupuncturist or Chinese Medicine practitioner to be certain that their treatment recommendations and protocols match up with your time and budget.

 

 

 

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10 Healthy Summer Activities in Chestnut Hill

Wednesday, July 20th, 2011
Chestnut Hill is fun in the summer

The Philadelphia neighborhood of Chestnut Hill

1. Take a hike – The lush green of Chestnut Hill and its many trails, parks and neighborhoods beckons this time of year. Just step out your door and a scenic and healthy walk await you.

2. Stroll the avenue – Chestnut Hill businesses are open for summer strollers and guests. Grab a coffee (iced!) and engage in some retail therapy. By walking up and down the hill, you’ll burn off the calories.

3. Enjoy the arts – housed in a 19th century stone Victorian mansion, Woodmere Art Museum is home to more than 2,500 works of art. Just browsing through the six acres of grounds will give you a great walk and workout.

4.  Smell the flowers – Morris Arboretum is in full bloom and its trees provide lovely shade on hot days. Get your heart rate up (and your gardening fix) with a walk around its 92 acres.

5.  Experience the theater – watching a play can help engage and exercise your mind. Check out Stagecrafters Theater, a local theatrical organization based in Chestnut Hill that’s running several shows this summer.

6.  Hit the ice – on hot days, nothing sounds better than a workout on ice, right? Head to the Wissahickon Skating Club for some rink time.

7.  Read a book – the Chestnut Hill Free Library continues its kids’ story hour on Thursday mornings at 10:30am and there’s a full summer calendar of events for more mature readers, as well. There are plenty of books about healthy eating and exercise to check out.

8.  Bike the trails – Forbidden Drive beckons! A bike ride along the Wissahickon Creek is both gorgeous and great for your health. Just don’t forget your helmet and some water.

9.  Slow down – Take a moment to relax, breathe and maybe even meditate. The summer is flying by us, so be sure to enjoy it with a few moments of centered reflection.

10.  Get some ice cream – It’s hard to be healthy ALL the time, so be sure to enjoy a cold cone of ice cream at Bredenbeck’s or the Trolley Car Diner. Tell them Sharon sent you!

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How to Beat the Summer Heat – the Chinese Herbal Medicine Way

Thursday, July 7th, 2011
ju hua is used as an herb in Chinese medicine

ju hua is chrysanthemum flowers

Now that summer is officially here, we’re getting to enjoy more sun and warmer days. Generally, the summer heat is a welcome change from the chill of fall and winter (remember how much snow we had?), but if the warmth is excessive, it can be uncomfortable and even a health hazard.

It’s important to stay hydrated and cool when the mercury rises, but there are also Chinese herbal remedies that can help you beat the heat – in fact, you may have them in your refrigerator and your garden!

First, ju hua – commonly known here in the U.S. as chrysanthemum – is a pom-pom like flower that can also be used as a tea or herbal treatment for a wide range of ailments. Ju hua is made into a tea by steeping the flowers in hot water for about 10 minutes. This tea has been shown to be effective in helping the body clear heat and cool itself down naturally. It also is used to treat everything from fever to high blood pressure.

Ju hua’s beneficial effects have been long-known and celebrated. Ever since the earliest Daoist herbal medicine texts, the long-term consumption of ju hua was revered as a preventative against aging and a regimen that would bring you closer to immortality. Modern usage and proven effects are more modest, but ju hua still remains a very popular medicinal in Chinese herbal medicine, particularly in the specialty of ophthalmology in dealing with dry and irritated eyes.

Another favorite summer treat that is also an effective Chinese herbal medicine treatment is the watermelon! Known in Chinese herbal medicine as xi gua, watermelon also helps the body naturally cool itself down. Chinese herbal medicine practitioners will use everything from the hard green rind to the sweet pink melon to the black seeds to make remedies for patients. In addition to its cooling properties, xi gua is used to treat urinary tract infections and high blood pressure.

So, have fun this summer, but stay cool…and, if you need help clearing your body’s heat, think about the natural way to do it with ju hua and xi gua.

 

Enjoy!

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Headaches & Migraines — How Chinese Medicine Can Help

Thursday, June 9th, 2011

Chinese medicine can relieve headaches

acupuncture and Chinese medicine relieve migraines

Summer is almost here and the bright sunshine and longer days are a welcome treat. For some people, though, that bright light can trigger headaches or, worse, a migraine.

For those people that suffer regular headaches or chronic migraines, the pain and discomfort can be debilitating. But, acupuncture has been shown to be an effective treatment that can offer relief. In fact, there is a wealth of information available that outlines the effect acupuncture can have on reducing headaches and migraines. One study in the British Medical Journal followed a group of 400 patients suffering from headaches – half of the patients received acupuncture treatments. A year later, researchers found that the patients that received acupuncture treatments experienced 22 fewer days with headaches, used 15% less medication, made 25% fewer visits to their doctor and took 15% fewer days off sick from work than the patients that did NOT receive acupuncture.

Migraines can be particularly painful and can render a patient unable to participate in daily activities or go to school or work. Acupuncture treatments and herbal medicine regimens that are customized to each patient’s needs can make a huge difference. Working with individual patients to determine their headache profile, migraine triggers, optimal diet and the most effective treatment approach is one way Chinese Medicine experts can help minimize the strain and pain this condition can have. Here’s an interesting online resource from the University of Maryland Medical Center with more useful information about foods, triggers and treatments.

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