HS-ACUPUNCTURE.COM's STRATEGIES & TOOLS for COLD & FLU SEASON

 

By frequent request, and in time for cold weather, I have compiled my favorite Cold and Flu prevention and treatment tips and created convenient little care packages that are available in my office. 

Each package contains the asterisked items below, as well as my Top Ten recommendations, also below.... These little packages could make great gifts, so let me know if you're interested in ordering a few.

*1) HERBS -

Pour contents of 1 silver packet into a mug of hot water & drink (repeat 3xday)

a) if your cold starts with a runny nose, start with the bag marked GZT (Gui Zhi Tang)

b) if your cold starts with a bad sore throat, start with the bag marked YQ (Yin Qiao)

*2) ESSENTIAL OIL -

Drop 3 drops of Eucalyptus EO into a mug of hot water (do not drink). Put a towel over your head, as a tent, with the mug under your nose, and breathe in the steamy vapor. Alternatively, use EO as a chest rub.

*3) LOZENGES -

To soothe a sore throat, or at the first sign of a cold, try a manuka honey and bee pollen lozenge (1-2xday, or as needed, but no more than 5xday; it's medicine, not candy)

4) DRINK HOT LIQUIDS -

Sip throughout the day: herbal teas, hot water with a slice of lemon, miso broth (ideally with chopped scallions), or chicken soup 

5) GARGLE WITH SALT WATER -

This old-fashioned technique can soothe a sore throat and cleanse the throat tissues

6) USE A NETI POT -

With slightly salted warm water in order to clear and soothe the nasal passages

7) KEEP YOUR NECK & FEET WARM -

Wear a scarf or turtle-neck shirt and double up on warm socks

8) SWEAT -

Breaking a slight sweat at the early stages of a cold, especially behind the neck, can stop the cold from progressing

a) Take a hot bath (consider adding epsom salts) & make sure to keep hydrated/drink fluids

b) Wear extra clothes & put additional blankets over you

9) SLEEP -

Rest and more rest; getting sick is often an indication to slow down and catch up on self-care

10) GET ACUPUNCTURE -

Make an appointment. Getting a treatment can help stop a cold or help you heal from it faster. (Gua Sa technique can be key. If you have a tool at home, consider this a reminder to use it.)

Plus, there are additional herbs that may be better suited to your specific symptoms, whether a cough, fever, nasal or ear congestion, or laryngitis.

Other things I like:

- Elderberry tincture

- Airborne – includes Chinese herbs, vitamins, minerals and amino acids (it's available almost everywhere)

For questions, appointments, or to share your favorite strategies, call/text: (207) 266-8633.

Be & stay well this season!

Tips for Pain Relief

While good tips for any time of year, with summer's warmth and brilliance and our often consequently more active lifestyles, these suggestions for treating and preventing pain can be especially helpful. 

1) Stretch -- upon waking and before bed

• Even while lying in bed, consider gentle movements like rolling your wrists and ankles a few times, maybe tense and release muscle groups in the legs and arms. Perhaps bring your knees to your chest, pause a few moments, and then possibly try a gentle spinal twist: while still on your back with knees bent, slowly shift your knees to one side, hold for a few moments, and then slowly bring your knees to center, pause and then try slowly shifting your bent knees to the other side.

• Sit up and try some shoulder rolls, circling forward for a few rotations, and then circling backwards a few more rotations. Try gently tilting one ear in the direction of the same side shoulder (no need to touch the ear to the shoulder), return the head slowly upright and then try the other side. 

• Standing, consider slowly rocking or rolling your hips, in a circle parallel to the floor. After a minute or so of that exploration, bend your knees and place your hands on your bent knees, lean into your hands on your knees and feel your back gently elongate, hold for a few breaths -- then use your ab muscles super slowly to roll your back up to return to standing. Pause and the raise your arms above your head, however far you find comfortable. Perhaps take turns reaching one hand higher than the other to the sky. Return your arms to your sides, and give your body a good, little shake.

The key is to move slowly and gently and to focus on what you feel as you are doing it.... 

Always ask yourself if you can feel tension anywhere in your body, and listen closely as you explore each movement. And lastly, breathe deeply, in and out, as you go.

If you have any questions on what these exercises might look like, let me know!

2) Drink Water -- 

Proper hydration is as important as ever in the summertime -- although indoor heat in the winter makes this a good year-round practice, too. To make sure you're getting the most out of the water you are drinking, consider boosting the electrolytes with the following tips.

In a half gallon glass jar or pitcher of room temperature water (no ice!), add:

• a pinch or two of good quality salt (like pink Himalayan)

• some slices of lemon, or cucumber, or parsley, or mint, or peaches or berries (feel free to get creative with your combos, picking one herb and one fruit to start) 

• Strain out the fruits and herbs before pouring a glass of water to drink, but let the herbs and fruit sit in the jar all day, adding more water as needed to the jar (discard at the end of the day, or before, if needed).

3) Avoid Sitting for Too Long --

Whether at your desk, or on a car trip, or an airplane, take breaks to stop and move about -- every hour or two, maybe even more often if that feels better for your body. 

The more you can move, the better your body and energy levels will be at the end of your day, which in turn will help you enjoy the journey, as well as when you arrive at your destination in good health.

May you enjoy the season pain-free!

HS-ACUPUNCTURE.COM's Portland Office!

*We have moved. Stay tuned for new location -- 773 Congress Street*

Come experience some of the many benefits of Chinese medicine -- refreshed energy, better sleep, and improved digestion; freedom from pain or headaches; treatment for anxiety or depression, auto-immune conditions, menstrual irregularities, and sports injuries. 

My current office hours in Portland include Sunday aternoons, and arrangements may be made for other days. In addition, I will continue to see patients in my Brunswick office, next to the Wildflours gluten-free bakery on 54 Cumberland St. 

CLASSICAL CHINESE MEDICINE: A Sophisticated and Comprehensive Framework

I practice Classical Chinese medicine, which is a sophisticated and comprehensive medical system, providing a wide range of treatment strategies to meet your individual needs and address the root cause of any condition.

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Please feel free to spread the word and forward this message to someone who might be interested, and let me know if you have any questions.

Your treatment table and refreshed health awaits... : )

Tips for Good Sleep

Leaping forward! Did you feel ready to turn your clocks ahead this past weekend? 

While the lengthening daylight may be welcome at this time of year, the hour less of sleep due to the time change can sometimes require more adjustment than we expect. 

It seems a good time to offer a few quick reminders and suggestions for good sleep hygiene:

*Make sure your room is cool and dark

*Limit screen use an hour before bed (computer, tablet, phone or tv)

*Consider regular print if you like to read before bed

*At night, space the time between a big meal and getting into bed (but no need to go to bed hungry; sometimes a small snack can even help good sleep)

*Consider sipping some calming herbal tea (chamomile or kava) before bed 

*Add a few drops of magnesium and/or trace minerals to some room temperature water and sip an hour before bed (Concentrace brand makes a good liquid mineral product with magnesium; CALM is another brand offering a powdered form of magnesium that can be added to a glass of water and sipped)

*Take a warm bath with a 1/2 cup of magnesium salts (aka Epsom salt) mixed into the water and soak your body for a half hour if possible, adding warm water and salt as needed. Relax and enjoy.

***

Magnesium is an important mineral for the body, as it helps to relax the muscles and can soothe sore or cramped muscles, the upper and lower back, even calm restless legs. You can get these benefits whether through the skin in a bath or when taken internally.

There are several forms of magnesium for internal intake, some of the which can cause loose stool at higher doses. It is still worth considering for your nighttime routine. (Magnesium glycinate may be the easiest to absorb.) Let me know if you have any questions choosing the right form for you.

I wish you well, as you emerge from your winter cocoon over the next few weeks, and may any interruption to your sleep be fleeting. Whether at this time of year or another, sweet sleep to you always!

"2017 Pledge to Self" Community Acupuncture Continues Through the Seasons

The core of my practice remains private, one-on-one treatment for the deepest, therapeutic healing available for my patients.

My personal commitment to extending the benefits of acupuncture to as many people as possible led me last January also to offer Community Acupuncture one night per week in my Brunswick office from 3:30-6:30 pm.

Response has been great! Called the "2017 Pledge to Self," this Community Acupuncture offering has continued each month this year, and many people are now experiencing the increased quality of life that results from regular and good acupuncture care.

• Suggested donation is $20, and all donations are accepted and appreciated.
• Text ahead for reservations for acupuncture in this peaceful, group setting: (207) 266-8633. 
• In terms of future dates for Community Acupuncture, check my homepage for current announcements.

The Community format is a great way to support your health goals, de-stress after a long day, or try acupuncture for the first time. Come on your own or bring a friend.

For private appointments in either Brunswick or Portland, feel free to call or book online.