Qi Mail

In This Issue (Get QiMail delivered to your inbox )
– Acupuncture and Oriental Medicine for Fibromyalgia Syndrome
– Alleviate Your Fibromyalgia Symptoms
– Fight Fibromyalgia with Nutrient Dense Foods
– Meditation: Mindful Being

Acupuncture and Oriental Medicine for Fibromyalgia Syndrome
Fibromyalgia Syndrome (FMS) affects an estimated 2 percent of the population. Research shows that up to 90 percent of people with fibromyalgia have turned to complementary and alternative medicine to manage their symptoms. Acupuncture, in particular, has become a popular treatment choice and has shown to be an effective treatment for fibromyalgia.

What is Fibromyalgia Syndrome?
Fibromyalgia is a medically unexplained syndrome characterized by chronic widespread pain, a heightened and painful response to pressure, insomnia, fatigue, and depression. While not all affected persons experience all associated symptoms, the following symptoms commonly occur together:

• chronic pain
• debilitating fatigue
• difficulty sleeping
• anxiety
• depression
• joint stiffness
• chronic headaches
• dryness in mouth, nose, and eyes
• hypersensitivity
• inability to concentrate (called “fibro fog”)
• incontinence
• irritable bowel syndrome
• numbness, tingling or poor circulation in the hands and feet
• painful menstrual cramps
• restless legs syndrome

Fibromyalgia is diagnosed when there is a history of widespread pain in all four quadrants of the body for a minimum duration of three months and pain when pressure is applied to at least 11 of 18 designated tender points on the body. On its own fibromyalgia does not result in any physical damage to the body or its tissues and there are no laboratory tests which can confirm this diagnosis. 

Symptoms often begin after a physical or emotional trauma, but in many cases there appears to be no triggering event. Women are more prone to develop the disorder than are men, and the risk of fibromyalgia increases with age. 

An Oriental Medicine Perspective
The Oriental medicine theory of pain is expressed in this famous Chinese saying: “Bu tong ze tong, tong ze bu tong” which means “free flow: no pain, no free flow: pain.”

Pain is seen as a disruption of the flow of Qi within the body. The disruption of Qi that results in fibromyalgia is usually associated with disharmonies of the Liver, Spleen, Kidney and Heart Systems.

The Acupuncture Treatment
Oriental Medicine does not recognize fibromyalgia as one particular disease pattern. Instead, it aims to treat the specific symptoms that are unique to each individual relevant to their constitution, emotional state, intensity and location of their pain, digestive health, sleeping patterns and an array of other signs and symptoms. Therefore, if 10 people are treated with Oriental medicine for fibromyalgia, each of these 10 people will receive a unique, customized treatment with different acupuncture points, different herbs and different lifestyle and dietary recommendations.

Because symptoms of fibromyalgia vary greatly from one person to another, a wide array of traditional and alternative treatments have been shown to be the most effective way of treating this difficult syndrome. A treatment program may include a combination of psychological or behavioral therapies, medications, exercise, acupuncture, herbal medicine and bodywork.

If you have fibromyalgia, acupuncture and Oriental medicine may be what you’ve been looking for to ease your symptoms and reclaim your health and vitality. Please call for a consultation today.

Alleviate Your Fibromyalgia Symptoms
Although fibromyalgia is a disorder considered disabling by many due to chronic widespread pain and fatigue there are some things you can do to alleviate the symptoms and improve your overall quality of life.

Learn and Practice Stress Reduction Techniques
Chronic stress can lead to fatigue, depression, a weakened immune system, and a host of serious physical and psychological ailments. When under stress your muscles contract and tense affecting nerves, blood vessels, organs, skin and bones. Chronically tense muscles can result in a variety of musculoskeletal conditions and disorders including muscle spasms and pain. While it isn’t always possible to remove the external forces causing stress the ability to effectively deal with stress is a choice. Take time for yourself to cultivate the energy you need to handle your stress more skillfully and effectively. 

Eat a Well Balanced Diet
Managing your diet may seem time-consuming but the benefits it offers make it worthwhile. Many fibromyalgia sufferers find relief through a properly managed diet. A list of basic nutrients to combat nerve sensitivities, improve cognition, boost the immune system, and reduce swelling is included in this newsletter.

Exercise 
While even basic movements may be painful exercise helps restore strength and endurance. Tai Chi, Qi Gong or Yoga are great for easy stretches, careful strengthening, deep breathing, along with relaxation techniques. The gentle stretching will clear tension that builds when muscles tighten and tense and improve overall circulation. Be sure to check with your doctor before starting any exercise program. 

Meditate
The practice of meditation is a proven stress reducer that helps the body create a sense of calm and a continuing sense of well being. While 15 minutes is recommended, even 5 or 10 minutes can have a powerful effect on your day.

Restorative Sleep
Get at least 8 hours of restorative sleep. Maintain a routine sleep schedule and make your bedroom a sanctuary from every day stress. Practicing good sleep hygiene will give your body an opportunity to get stronger and heal.

Fight Fibromyalgia with Nutrient Dense Foods
The National Fibromyalgia Association recommends a balanced diet containing nutrient dense foods free of artificial additives and sweeteners to help your body fight fibromyalgia syndrome. Incorporate these nutrient rich foods in your next meal:

B-Complex
Found in whole grains, beans, nuts, chicken, fish and eggs; B complex vitamins directly influence the nervous system’s proper functioning and combat nerve problems such as tingling and tenderness.

Magnesium
Found in nuts, grains, beans, fish, meat and dark green vegetables magnesium is needed for muscle flexibility and bone, protein and fatty acid formation. Magnesium is also integral in making new cells, relaxing muscles, clotting blood and activating B vitamins.

Omega 3
Directly affecting cellular function this fatty acid found in fish minimizes nerve sensitivity and improves cognition.

Vitamin C
Helps combat stress, builds the immune system, and reduces swelling. Vitamin C is found in a variety of fresh fruits and vegetables including citrus fruits, green vegetables, tomatoes, and berries.

Water
Increases circulation of oxygen and nutrients throughout the body and helps to eliminate waste

Meditation: Mindful Being
The practice of meditation is a proven stress reducer that can help you tame your mind and overcome anxieties, agitation, and habitual thought patterns. 

To Meditate:
Create a quiet, relaxing environment sitting upright in a chair with your feet firmly planted on the ground, allowing for free and easy breathing. 

Relax your shoulders and gently place your hands on your knees or in your lap. Tuck your chin in slightly and keep your eyes half open, gaze softly focused downward about four to six feet in front, your mouth slightly open.

Observe your breath. Don’t accentuate or alter the way you breathe, just let your attention rest on the flow of your breath.

Allow the “chattering” in your mind to gradually fade away. If distracted by a thought, gently refocus on your breathing.

Focus on your breathing for 10 or 15 minutes. Stay relaxed, yet awake and attentive.

In This Issue (Get QiMail delivered to your inbox )
– Enhance Your Endocrine Health with Acupuncture
– Cultivate Optimal Endocrine Health
– 5 Nutrients to Support Your Endocrine Health
– Massage Taixi When Fatigued

Enhance Your Endocrine Health with Acupuncture
The endocrine system is responsible for hormonal functions in the body and produces thirty distinct hormones each of which has a very specific job to do. This system controls your physical growth, mood, hormone output, reproduction, mental functionality, and immune system. When not working properly you become more susceptible to disease and your ability to fight off infection is weakened. Endocrine glands and their functioning impacts every area of your health. 

The keystone of acupuncture and Oriental medicine has always been awakening the body’s natural intelligence to heal itself and restore balance to the system of energy pathways (called “meridians”) that crisscross the body. If the meridians within your body have become depleted you can suffer from tiredness, infertility, weight gain, depression, digestive problems, hair loss, arthritis, and feeling chilled no matter the temperature. 

What are the endocrine glands and what do they do?

The major endocrine glands include the adrenals, pancreas, pineal, pituitary, reproductive and thyroid glands. 

Adrenals – Adrenal glands regulate the body’s response to stress and are made of two parts, each of which secretes a separate set of hormones. The outer part produces corticosteroid hormones that regulate the balance of salt and water, stress response, metabolism, immune function, and sexual development and function. The inner part secretes adrenaline hormones that increase blood pressure and heart rate in response to stress. Over time chronic elevated stress levels can lead to weight gain, decreased resistance to infections, fatigue, muscle aches and low blood sugar.

Pancreas – The pancreas produces insulin and glucagon-two hormones that work together to supply the body`s cells with a constant supply of energy in the form of glucose. 

Pineal – The pineal gland is also known as the epiphysis cerebri, epiphysis or the “third eye”. It produces the serotonin derivative melatonin, a hormone that affects the modulation of wake/sleep patterns and seasonal functions.

Hypothalamus /Pituitary – A collection of specialized cells that provide the primary link between the endocrine and central nervous systems. Nerve cells and hormones signal the pituitary gland to secrete or suppress the release of various hormone messages to the other glands. The pituitary gland is also responsible for secreting growth hormones.

Reproductive – These glands secrete hormones that control the development of male and female characteristics. In males these glands secrete androgen hormones, most importantly testosterone. In females they produce estrogen, progesterone, eggs and are involved in reproductive functions.

Thyroid – Thyroid hormones control the growth, temperature and function of every cell in the body. The gland acts as the metabolic engine of the body – if it secretes too little hormone the body slows and dies; if it secretes too much the body burns out and dies.

When treating a suspected endocrine condition with acupuncture and Oriental medicine, the acupuncturist seeks the root cause of the patient’s imbalance. The endocrine system is closely tied to the internal balance of the Yin energy and the Yang energy. Imagine that the Yang energy is like gasoline that fuels a car, and the Yin energy is the coolant for the car’s engine. Without the coolant, the engine overheats and begins to burn out. Acupuncture and Oriental Medicine work to make sure the Yin and Yang are equal within the body restoring your essential internal balance. The root of the body’s energy in Oriental medicine is the Kidney meridian. Treatment used to strengthen the Kidney Meridian also restores nourishment to your endocrine glands. 

Acupuncture can be used to restore hormonal balance, regulate energy levels, smooth emotions and help manage sleep and menstrual problems. Treatments take all symptoms into account and are aimed at balancing the energy in your body, optimizing your health, restoring immune function and balancing the production and release of hormones through a variety of approaches ranging from acupuncture and herbal remedies to lifestyle changes and special exercises. Many patients benefit from an integrated Eastern and Western medical approach to endocrine health. The strong point of Western medicine is intervention in life-threatening illness, whereas the strong point of Eastern medicine is increased quality of life. Therefore it is optimal to have both Eastern and Western medicine options available for the most comprehensive care. 

A healthy endocrine system that continues to secrete adequate amounts of hormones will slow the aging process and keep you vibrant and healthy as you age. 

Come in for a consultation to see how acupuncture and Oriental medicine can assist you with your endocrine health and help you to live a long, healthy life.

Cultivate Optimal Endocrine Health
The endocrine system provides regulation of the body through hormonal secretions. Cultivating your endocrine health combined with proper nutrition and diet can boost energy, improve appetite, reduce insomnia, relieve depression symptoms, improve circulation, relieve muscle aches and assist in recovering from endocrine disorders. One of the easiest ways to look after your endocrine system health is to eat nutritious meals and have a well balanced diet. 

A few basic steps you can take to improve your endocrine health are:
Eat Slowly – Don’t rush through your meals. Allow your body to properly digest food reduces after-meal fatigue, boosts your immune system, and enables your endocrine system to properly process nutritional intake.

Exercise – Regular exercise boosts the immune system, improves cardiovascular health, muscle mass, and prevents bone loss. Stress reducing exercises such as yoga, qigong, or tai chi can also be beneficial.

Manage Your Stress – Another important part of maintaining a healthy endocrine system is stress management. Having a lot of stress in your life can cause the overproduction of hormones that can lead to the failure or malfunction of many endocrine organs. Acupuncture and Oriental medicine offers many tools and techniques that can be integrated into your life to keep stress in check and allow you to enjoy a more peaceful life.

Rest – Take a day out of the week for rest and rejuvenation allowing your mind and body recovery time. You will be more productive the rest of the week.

Sleep – Allow six to eight hours of sleep per night in order to reduce stress and keep hormones balanced. The combination of stress and a lack of sleep may cause some of the glands to malfunction. If you are experiencing difficulties sleeping acupuncture has shown great success treating a wide array of sleep problems without any of the side effects of prescription or over-the-counter sleep aids.

5 Nutrients to Support Your Endocrine Health
Fruits, vegetables, whole grains and lean protein are part of any healthy diet. To directly affect your endocrine system, make sure your diet includes these foods. 

Fish – Fish provides your body with Omega-3, Omega-6 and Omega-9 oils. These oils are fats that directly affect cognitive function, cellular function and kidney function, all the things under the control of the endocrine system. Eating fish twice a week will aid in keeping a balanced endocrine system. 

Garlic – Garlic boosts your immunity, increasing your ability to fight off infection. It also helps regulate blood sugar levels. One or two cloves of garlic a day is recommended. Include it in your cooking!

Calcium – Calcium keeps nerves healthy and ensures their ability to communicate effectively. Milk, cottage cheese, cheese, leafy greens, dried beans and yogurt are all rich in calcium. 

Vitamin B and B Complex – Directly influences the nervous system’s proper functioning and health and one’s physical and mental performance concerning the nervous system. Found in chicken, fish, eggs, whole grains, beans and nuts.

Vitamin C – Adrenal glands have a very high content of ascorbic acid (vitamin C). This vitamin helps stimulate adrenal glands into producing more of the disease fighting hormone cortin. A continued stressful environment depletes vitamin C reserves and increases the tendency for infection and disease. Good sources of vitamin C include citrus fruits, melons, apricots, strawberries, berries, green vegetables, sweet peppers, and particularly tomatoes.

Massage Taixi When Fatigued
Taixi, or Kidney 3, is the source point of the Kidney meridian and an excellent point to massage yourself whenever feeling fatigued. 

To locate Taixi first locate the medial malleolus, that bone on the inner ankle. Then, locate the Achilles tendon that runs down the back of the ankle. Directly between them you will find the tender area when you press. 

Massage the area on your ankle between the bone of inner malleolus and the Achilles tendon.

Other Information
Tune-In to John’s new radio show “The Medicine Men” Mondays 7-8am on KEST 1450 AM or live streaming on the internet.

Visit our Facebook page “Alameda Acupuncture – Dr. John Nieters, L.Ac.” Upcoming events are listed and links to information from The Balancing Point radio show.

Qi Mail™ is an opt-in acupuncture newsletter available by subscription only. We neither use nor endorse the use of spam.

In This Issue (Get QiMail delivered to your inbox )
– Rest, Renew and Reflect on Your Health!
– Difficulties Sleeping? Resolve to Put Insomnia to Rest!
– Energy Renewing Ear Massage
– Tips for a Restful Night

Rest, Renew and Reflect on Your Health!
By three methods we may learn wisdom: First, by reflection, which is noblest; Second, by imitation, which is easiest; and third by experience, which is the bitterest. ~ Confucius

Reflection is the process in which an image or idea comes back to us, such as looking in a mirror, rethinking an event, or reviewing an idea. We have the opportunity to take a closer view and reconsider our original thinking. 

The new year is a perfect opportunity to reflect and use that knowledge as a catalyst for change. Acupuncture and Oriental medicine can help achieve the change you seek as it assists in illness prevention, stress relief, minimizes aches and pains, improves energy and you find yourself in better balance. This calm and clarity strengthens your resolve as you start the new year with new goals.

Reflection has other connotations in acupuncture and Oriental medicine. Outer appearances reflect inner health so a well trained practitioner of acupuncture and oriental medicine will observe very different aspects of your appearance than you typically study when you look in the mirror. In acupuncture and oriental medicine, bodily observation includes looking at the face, eyes, body type, demeanor, and tongue. Two thousand years ago, when acupuncture and Oriental medicine was in its infancy, there were no x-ray machines or the very sophisticated magnetic imaging of today. These healers and diagnosticians depended on their finely tuned observational skills in order to assess their patients. Some of those early ideas seem simplistic today but many elements of diagnosis persist because outer appearances do provide clues to a person’s health. 

Stick Out Your Tongue

Oriental medicine has used tongue diagnosis for thousands of years. An experienced practitioner can look at your tongue and begin to understand your internal problems but you can also be aware of information that your tongue provides. Look for changes in the color of your tongue, teeth marks, shape, and coating. These changes may indicate that something is amiss. A healthy tongue is naturally the same pink-red color as your lips. Someone who is very stressed or irritable may have a tongue with a red tip and sides. Teeth marks may indicate a deficiency or insomnia. Note any changes in the shape of your tongue. If it’s too pale, puffy or red it may indicate an imbalance. 

Healthy tongues have a thin white coating. If you see a thicker coating developing, you may be catching a cold or flu. If the coating appears yellowish the illness has a hotter nature and you can also expect a sore throat and yellow phlegm. If the coating is thick and white, this indicates a cold with chills and clear/white phlegm but without a sore throat. So if you see a thick coat developing take precautions, rest, sleep more, and keep warm.

Seasonal acupuncture treatments serve to nurture and nourish your kidney Qi which can greatly enhance the body’s ability to thrive in times of stress and aid in healing, preventing illness and increasing vitality. Call for your appointment today and let us help you prepare for the year ahead!

Difficulties Sleeping? Resolve to Put Insomnia to Rest!
Our society puts a premium on our waking hours and has the tendency to underestimate the importance of a full-night’s sleep. Often, good sleep hygiene is an afterthought for many people. Millions of people are besieged with insomnia and look for quick fixes instead of exploring the root causes of the problem.

Evening is a time to allow our minds and bodies to turn inward to our subconscious. Excessive lighting at night, evening shift work, evening computing, video games, television and late-night eating all serve to counteract the body’s natural rhythms. It’s no wonder people have trouble sleeping. Exposure to early morning light and dusk helps to regulate sleep hormones in the body. Rather than embrace nighttime we tend to let our minds wander from one element of stress to another keeping us up for hours or perhaps an entire evening. We are then forced to approach the new day without having benefited from the regenerative powers that night time brings. 

In Oriental medicine sleep occurs when the yang energy of the day folds into Yin – nighttime. Yin energy of the body is cooling and restorative. It is the time of day when our bodies turn inward and regenerate. This is the time we dream and explore the caverns of our unconscious mind. Conversely, daytime is yang, which is expansive. We expend the energy we have built up from the process of sleeping. Together, this is the cycle of yin and yang.

To apply the concept of yin and yang to your everyday life try eating your last meal at least three hours before going to bed. If you are a hot excess type, you can cool your body down by avoiding hot and spicy food and drink. Avoid alcohol, coffee, chocolate any other stimulants, especially late in the day. 

Help circulate your body’s energy by working out or by gentle exercising. Build your body’s nutritive aspect by eating marrow based soups and stews, dark pigmented vegetables and fruits. Avoid overworking or over rumination as well.

Meditation is an invaluable tool to help your brain unwind. Helping the body create a sense of calm meditation can reduce stress, increase feelings of well-being, and improve overall health. It is of specific use to help one increase alertness, relaxation and reflection even in “waking” states. Meditation is best practiced during the day to help ease your sleep patterns at night.

One contributor to insomnia, stress, weakens the function of the liver, which in turn affects the health of your nerves. Acupuncture and Oriental medicine have a calming effect on the nervous system clearing obstructions in the muscle and nerve channels, assisting the flow of oxygen-enriched energy and relaxing the system. Common noted benefits include deeper breathing, improved digestive abilities, better sleeping patterns, and a general sense of well being.

If you or someone you know has insomnia or are having difficulties getting a restful sleep call for your appointment today!

Energy Renewing Ear Massage
Ear Massage is an extremely relaxing and effective therapy aimed at reducing stress, promoting wellbeing and addressing various health issues. It can be enjoyed by all and promotes a deep sense of peace and tranquility.

Ear massage triggers the release of the body’s natural painkillers, endorphins. Studies have demonstrated that ear stimulation increases levels of endorphins in both the blood and cerebrospinal fluid.

Ear acupuncture is used throughout the world to calm anxiety, manage pain, reduce substance cravings and assist in the detoxification of addictive substances.

Here is a great ear massage that you can do for yourself or your loved ones: 

1. Rub in small circular motions with your thumbs inside the widest upper part inside the ears, holding them from outside with the index and middle fingers.

2. Use your index finger to massage inside the smaller crevices if your thumbs don’t fit and along the front of your ear where it attaches to the head.

3. Lastly, massage the earlobes by gently pulling them down and also making circles with your thumb and index finger.

Tips for a Restful Night
Practicing good sleep hygiene and keeping your body in sync with the rhythm of day and night can help your body cope with sleep deprivation give it an opportunity to get stronger and heal. 

By implementing just a few of the suggestions you should notice a great improvement in your sleep and how you function in the daylight hours.

• Maintain a routine sleep schedule 
• Make your bedroom a sanctuary. Keep it dark, cool, and quiet
• Establish a sense of safety with your surroundings
• Reduce nicotine, caffeine and alcohol use
• Avoid rigorous exercise 3-5 hours prior to bedtime
• Avoid heavy meals near bedtime
• Position clock away from the bed
• Limit television and computer use to early evening

Upcoming Events January/February 2011
January 9th – Sunday – 10am-4pm   Vision Workshop: Create your vision for 2011 consistent with your highest and bests interests.  Clear vision is the first step in manifesting dreams into reality. $100

January 15 & 16 – Saturday and Sunday – 9am-1pm Tai Ji Mini Set with guest instructor Brendan Lea.  It is never too late to integrate tai ji into your routine.  This mini set is a perfect fit for the busy lifestyle.   Tai Ji is the single most effective exercise for osteoporosis prevention and prevention of falling.   This class is open to beginners and continuing students. $130

February 5th – Saturday  – 10am-4pm   Ontology Intro: Know yourself.  Exploring the possibilities in the human experience and awakening to the inner reality. $100

February 26th – Saturday  – 10am-4pm   Components of Contemplation: Learning powerful tools for inquiry. $100

Space is limited. Please call 510-814-6900 to reserve your space with payment.

Other Information
Tune-In to John’s new radio show “The Medicine Men” Mondays 7-8am on KEST 1450 AM or live streaming on the internet.

Visit our Facebook page “Alameda Acupuncture – Dr. John Nieters, L.Ac.” Upcoming events are listed and links to information from The Balancing Point radio show.

Qi Mail™ is an opt-in acupuncture newsletter available by subscription only. We neither use nor endorse the use of spam.