Needles of Serenity: Unlocking the Power of Acupuncture for Central Nervous System Health

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Stress is at an all time high. It’s unfortunate that stress has become a constant companion for many in our society.  It affects not only our mental well-being but also our physical health, particularly the central nervous system (CNS). Japanese Acupuncture, particularly the style I do, offers a holistic approach to balancing the CNS and alleviating stress, promoting overall wellness. My patients often feel the “switch” from fight and flight to rest and digest with just a few needles. 

UNDERSTANDING THE CENTRAL NERVOUS SYSTEM AND STRESS

The CNS, consisting of the brain and spinal cord, is the body’s control center. It regulates everything from thoughts and emotions to physical functions like heart rate and digestion. Stress, whether acute or chronic, disrupts the CNS, leading to issues such as:

• Anxiety and depression

• Sleep disturbances

• Muscle tension

• Digestive problems

• Cardiovascular strain

• Just to name a few!

When the CNS is under prolonged stress, it can become dysregulated, leading to chronic health problems.

HOW ACUPUNCTURE IMPACTS THE CENTRAL NERVOUS SYSTEM

Acupuncture involves the insertion of fine needles at specific points on the body, stimulating nerves, muscles, and connective tissues. This process has profound effects on the CNS:

1. Regulates the Autonomic Nervous System

• This is one of my favorite things that acupuncture can do! The autonomic nervous system (ANS) comprises the sympathetic ("fight or flight") and parasympathetic ("rest and digest") systems. Stress often over activates the sympathetic system, leading to anxiety and tension. Acupuncture calms the sympathetic system and activates the parasympathetic system, restoring balance, helping digestion, sleep and so much more!

2. Promotes Neurotransmitter Release

• Acupuncture stimulates the release of neurotransmitters like serotonin, dopamine, and endorphins, which improve mood, reduce pain, and enhance relaxation. This helps the mood to level out. Many of my patients report a deep peaceful calm at the end of their treatments.

3. Reduces Cortisol Levels

• Chronic stress elevates cortisol, the body’s primary stress hormone. Acupuncture lowers cortisol levels, helping the body recover from stress, thus increasing your energy levels.

4. Improves Blood Flow to the Brain

• By enhancing circulation, acupuncture ensures the brain receives sufficient oxygen and nutrients, supporting optimal CNS function.

5. Modulates the Stress Response

• Acupuncture retrains the CNS to respond to stress more efficiently, reducing the intensity and duration of the stress response.

SUPPORTING RESEARCH

Research published in the journal Neuroscience Letters demonstrated that acupuncture stimulation could modulate neurotransmitter levels in the brain, particularly those associated with pain perception and mood regulation.

Furthermore, a groundbreaking study conducted at the Harvard Medical School found that acupuncture could influence the default mode network (DMN) in the brain. The DMN is a crucial neural circuit involved in self-reflection, memory, and emotional processing. By modulating DMN activity, acupuncture may help alleviate symptoms of various neurological and psychiatric disorders, including depression, anxiety, and chronic pain syndromes.

COMBINING ACUPUNCTURE WITH LIFESTYLE CHANGES

For optimal results, pair acupuncture with healthy lifestyle habits:

• Practice Mindfulness: Meditation and deep breathing exercises complement acupuncture’s calming effects.

• Stay Active: Regular exercise enhances endorphin production and CNS health. Going for brisk walks outdoors (yes, even in this cold weather appropriately dressed of course)

• Maintain a Balanced Diet: Nutrient-rich foods support brain function and stress resilience. Preferably warming foods. Crockpots are nice this time of year.

• Prioritize Sleep: Quality sleep is essential for CNS repair and stress recovery.

If stress is affecting your mental and physical health, consider acupuncture as part of your wellness routine. With its holistic approach, acupuncture helps you achieve greater calm, clarity, and resilience in today’s demanding world. Always seek a Licensed Acupuncturist (L.Ac)

Relieving Low Back Injuries with Acupuncture

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Low back strains and injuries are what I’m seeing most this week. I think the cold weather tightens muscles and makes us more susceptible to injury, along with a more sedentary lifestyle in the winter. Low back pain is among the most common health issues, affecting millions of people worldwide. Whether caused by poor posture, heavy lifting, or underlying conditions like herniated discs, low back pain can significantly impact your quality of life. Acupuncture, along with electric stimulation is my go to for treating patients with low back pain.

UNDERSTANDING LOW BACK INJURIES

Low back injuries can range from mild muscle strains to severe conditions involving the spine. Common causes include:

• Muscle Strain or Sprain: Overstretching, sometimes from heavy lifting or tearing muscles and ligaments in the back.

• Herniated Discs: When the soft tissue inside a spinal disc pushes out, irritating nearby nerves.

• Sciatica: Pain caused by compression of the sciatic nerve, often radiating down the leg.

• Degenerative Disc Disease: Age-related wear and tear of spinal discs leading to pain and stiffness.

• Poor Posture or Overuse: Sitting or standing improperly for extended periods can strain the lower back.

HOW ACUPUNCTURE HELPS LOW BACK INJURIES

Acupuncture works by stimulating specific points on the body to promote healing and balance. Here’s how it addresses low back pain:

1. Reduces Pain and Inflammation

• Acupuncture triggers the release of endorphins, the body’s natural painkillers. It also reduces inflammation by improving blood flow to the affected area.

2. Relaxes Muscles and Relieves Tension

• Tight muscles can exacerbate back pain. Acupuncture helps relax these muscles, reducing stiffness and improving mobility.

3. Promotes Nerve Function

• For nerve-related pain like sciatica, acupuncture calms irritated nerves, alleviating discomfort and restoring function.

4. Enhances Circulation

• Improved blood flow delivers oxygen and nutrients to injured tissues, accelerating the healing process.

5. Addresses Root Causes

• Unlike temporary fixes, acupuncture targets the root imbalances causing pain, offering long-term relief.

SUPPORTING RESEARCH ON ACUPUNCTURE FOR LOW BACK PAIN

Scientific studies have shown that acupuncture is effective in managing chronic and acute low back pain. The World Health Organization (WHO) and National Institutes of Health (NIH) recognize acupuncture as a beneficial treatment for low back pain. Research highlights include:

• Pain Reduction: Acupuncture has been found to reduce the intensity of back pain significantly.

• Improved Functionality: Patients report better mobility and reduced reliance on pain medications.

• Long-Lasting Results: Regular acupuncture treatments provide sustained relief for chronic conditions, often resulting in no surgery when it’s been suggested.

COMBINING ACUPUNCTURE WITH OTHER THERAPIES

To maximize benefits, acupuncture can be integrated with other treatments:

• Physical Therapy: Strengthening and stretching exercises complement acupuncture’s effects.

• Massage Therapy: Reduces muscle tension and improves circulation.

• Ergonomic Adjustments: Ensuring proper posture and supportive seating can prevent re-injury.

WHAT TO EXPECT DURING TREATMENT

1. I take a detailed history of your symptoms and lifestyle.

2. I do all the orthopedic assessments to determine where your back pain is stemming from.

3. I will use a combination of acupuncture, electric stimulation, often cupping or guasha or acupressure added to your treatments.

Sessions are typically relaxing, and many patients notice improvements after just a few treatments.

Low back injuries can be debilitating, but acupuncture offers a natural, effective solution to alleviate pain, reduce inflammation, and promote healing. By addressing both the symptoms and underlying causes, acupuncture helps you regain mobility and improve your quality of life.

If you’re struggling with low back pain, consider acupuncture as part of your recovery plan. See a Licensed Acupuncturist (L.Ac.) to start your journey toward a healthier, pain-free back.

Financial Resolutions and Acupuncture: A Surprising Connection

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As the New Year begins, many of us set resolutions to improve our finances. Whether it’s saving more, reducing debt, or making smarter investments, achieving financial stability often requires focus, discipline, and good health. I know it’s one of my goals! What might surprise you is that acupuncture, a centuries-old practice, can play a supportive role in achieving your financial goals.

THE LINK BETWEEN HEALTH AND FINANCIAL WELLNESS

All the research shows that there is a connection between physical and mental health and financial stability. Poor health can lead to increased medical expenses, reduced productivity, and higher stress levels—all of which can derail financial progress. By promoting overall wellness, acupuncture can help you stay on track with your financial resolutions and actually save you money. 

HOW ACUPUNCTURE SUPPORTS FINANCIAL RESOLUTIONS

1. Improves Mental Clarity and Decision-Making

• Financial planning requires focus and clear thinking. Acupuncture helps regulate the autonomic nervous system, reducing stress and enhancing mental clarity. This enables better decision-making, whether you’re budgeting or making investment choices.

2. Reduces Stress and Anxiety

• Financial challenges are a significant source of stress for many people. Acupuncture calms the mind and lowers cortisol levels, helping you approach financial issues with a more balanced perspective.

3. Boosts Energy and Productivity

• Fatigue and burnout can hinder your ability to work effectively and manage finances. Acupuncture restores energy by balancing your Qi (vital energy), allowing you to be more productive and focused on achieving your goals.

4. Supports Long-Term Health and Reduces Medical Costs

• This is a big one! Regular acupuncture treatments can prevent chronic illnesses and reduce the need for costly medical interventions. By investing in your health, you save on healthcare expenses and avoid disruptions to your financial plans.

5. Enhances Emotional Well-Being

• Emotional spending is a common obstacle to financial resolutions. Acupuncture helps regulate mood and reduces the urge to make impulsive purchases driven by stress or anxiety. The auricular points are great for this as well as weight loss.

PRACTICAL STEPS TO INTEGRATE ACUPUNCTURE INTO YOUR FINANCIAL PLAN

1. Set Realistic Health and Financial Goals

• Align your financial goals with health objectives, such as reducing stress or improving sleep, to maximize the benefits of acupuncture.

2. Schedule Regular Treatments

• Consistent acupuncture sessions can maintain balance and prevent stress from interfering with your financial progress. Even a monthly maintenance can go a long way to reset your body-mind health.

3. Combine Acupuncture with Budget-Friendly Wellness Practices

• Pair acupuncture with affordable self-care activities like yoga, meditation, or walking to support both health and financial goals.

4. Track Your Progress

• Monitor how improved health and reduced stress contribute to better financial decision-making and savings.

THE BIGGER PICTURE: INVESTING IN YOURSELF

While acupuncture is often seen as a health investment, its benefits extend far beyond the physical. By enhancing your well-being, acupuncture creates a foundation for greater focus, productivity, and resilience—all of which are essential for financial success.

Acupuncture may not be the first thing that comes to mind when setting financial resolutions, but its ability to support mental clarity, reduce stress, and promote overall wellness makes it a valuable tool. By incorporating acupuncture into your routine, you can tackle your financial goals with a clear mind, a healthy body, and renewed determination.

Investing in your health is one of the smartest financial decisions you can make—start this New Year with a balanced approach to both wellness and wealth.

Boosting Your Immune System with Acupuncture to Avoid Upper Respiratory Infections

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These germs flying around have been intense this Holiday! I hope this latest blog finds you well and healthy. Luckily, my family and I have stayed pretty healthy this year, but we couldn’t see a few due to them having COVID and upper respiratory infections. The immune system plays a critical role in protecting us from illnesses, especially during cold and flu season. While maintaining a healthy lifestyle is essential, acupuncture offers an additional, natural way to strengthen your immune defenses and reduce the likelihood of upper respiratory infections (URIs).

UNDERSTANDING UPPER RESPIRATORY INFECTIONS

URIs, including the common cold, sinus infections, and bronchitis, are among the most common illnesses. Symptoms often include:

• Nasal congestion

• Sore throat

• Coughing

• Sneezing

• Fatigue

While these infections are usually mild, they can be disruptive and sometimes lead to complications. A robust immune system is your best defense against these ailments.

HOW ACUPUNCTURE BOOSTS THE IMMUNE SYSTEM

Acupuncture, a cornerstone of Traditional Chinese Medicine (TCM), enhances immune function by addressing the root causes of imbalance in the body. Here's how it helps:

1. Regulating Immune Responses

• Acupuncture helps balance the immune system, ensuring it responds effectively to threats without overreacting, which can lead to inflammation. I’m adding the immune points to almost everyone this season.

2. Reducing Stress and Cortisol Levels

• Chronic stress weakens the immune system, making you more susceptible to infections. Acupuncture calms the nervous system and lowers stress hormones like cortisol, creating a stronger foundation for immunity.

3. Improving Circulation

• By enhancing blood flow, acupuncture ensures that immune cells are efficiently transported throughout the body, ready to fight off pathogens.

4. Enhancing Lung and Sinus Health

• Many acupuncture points target respiratory health, reducing inflammation in the airways and improving sinus drainage to prevent infections.

5. Boosting Energy (Qi)

• According to TCM, a strong immune system relies on balanced and abundant Qi. Acupuncture restores and maintains this vital energy, fortifying the body against illness.

SUPPORTING RESEARCH ON ACUPUNCTURE AND IMMUNITY

Studies have shown that acupuncture stimulates the production of white blood cells and natural killer cells, which are essential for fighting infections. Research also indicates that acupuncture can reduce the severity and duration of colds and improve respiratory function in chronic conditions like asthma.

COMBINING ACUPUNCTURE WITH OTHER IMMUNE-BOOSTING PRACTICES

For optimal results, pair acupuncture with these immune-supportive habits:

• Maintain a Healthy Diet: Eat nutrient-rich foods like fruits, vegetables, and lean proteins to support immune health. Start your day with vegetables and protein to keep your glucose levels even and avoid sugar which is an immune suppressant. 

• Stay Hydrated: Proper hydration helps your body flush out toxins and maintain optimal immune function.

• Get Adequate Sleep: Rest is crucial for a strong immune system. Aim for 7–9 hours of quality sleep per night.

• Exercise Regularly: Moderate physical activity boosts circulation and immune cell activity.

• Manage Stress: Practice mindfulness, meditation, or yoga alongside acupuncture to reduce stress levels.

WHAT TO EXPECT FROM ACUPUNCTURE FOR IMMUNE SUPPORT

During an acupuncture session, your practitioner will:

1. Assess your health history and immune concerns.

2. Use targeted points to address your unique needs.

3. Incorporate additional techniques like cupping or herbal medicine to enhance results.

Acupuncture offers a natural and effective way to strengthen your immune system and reduce your risk of upper respiratory infections. By addressing stress, enhancing circulation, and boosting Qi, acupuncture empowers your body to fight off illnesses and stay resilient year-round.

Consider adding acupuncture to your wellness routine to keep your immune system strong and ready to face the challenges of cold and flu season. Always seek a Licensed Acupuncturist (L.Ac)

Sinus Issues - How Can Acupuncture Help?

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This week, I’ve seen quite a few sinus issues, from chronic sinusitis to infections. From the dry air to the germs flying around, having sinus congestion can really put a damper on this time of year. They often lead to discomfort, headaches, and difficulty breathing. While conventional treatments like decongestants and antibiotics are commonly used, acupuncture offers a natural and holistic approach to relieve sinus problems and promote long-term respiratory health.

UNDERSTANDING SINUS PAIN

Sinus issues occur when the sinus cavities—air-filled spaces in the skull—become inflamed or blocked. Common sinus problems include:

1. Acute Sinusitis: A short-term inflammation often caused by a cold or viral infection, dryness in the air or eating too much sugar.

2. Chronic Sinusitis: Long-lasting inflammation that persists for more than 12 weeks, often due to allergies, nasal polyps, or structural issues.

3. Seasonal Allergies: Allergic reactions that lead to sinus congestion and inflammation during specific times of the year.

Symptoms of sinus issues include:

• Nasal congestion

• Facial pain or pressure

• Headaches

• Postnasal drip

• Reduced sense of smell or taste

• Fatigue

HOW ACUPUNCTURE CAN HELP SINUS ISSUES

Acupuncture, a cornerstone of Traditional Chinese Medicine (TCM), involves inserting fine needles into specific points on the body to balance energy (Qi) and improve overall health. For sinus issues, acupuncture targets the root causes of inflammation, congestion, and immune dysfunction.

1. Reducing Sinus Inflammation and Congestion

• Acupuncture promotes better circulation and reduces inflammation in the sinus cavities, relieving pressure and opening blocked nasal passages.

• Specific points, such as LI20 (near the nostrils) and Yintang (between the eyebrows), directly address nasal congestion and sinus pain. I also love to do distal points for the Sinuses to drain the congestion away from the nasal area. In Japanese acupuncture, this is common and less invasive than needling the swollen sinus area. 

• Master Kawaii from Japan developed Diode Rings which are germanium diodes, often on a copper or gold ring. This promotes healing in areas of stressed, inflamed injured tissue, lymph and blood vessels. You’ll most likely have this treatment incorporated into your sinusitis treatments.

2. Strengthening the Immune System

• Chronic sinus issues are often linked to a weakened immune system. Acupuncture enhances the body’s natural defenses, reducing the frequency and severity of sinus infections.

• Treating and balancing the gut and immune system are of utmost importance.

3. Balancing Allergic Responses

• For those with sinus problems due to allergies, acupuncture can help regulate the immune system’s response to allergens, reducing symptoms like sneezing and congestion.

• Long-term acupuncture treatments can desensitize the body to allergens, providing lasting relief.

4. Relieving Stress and Enhancing Overall Wellness

• Stress can exacerbate sinus issues by weakening the immune system and increasing inflammation. Acupuncture has a calming effect on the nervous system, reducing stress and promoting relaxation.

EVIDENCE SUPPORTING ACUPUNCTURE FOR SINUS HEALTH

Research supports the effectiveness of acupuncture in treating sinus issues. A study published in the American Journal of Rhinology & Allergy found that acupuncture significantly improved symptoms of chronic sinusitis, including nasal congestion and facial pain. Another study highlighted acupuncture’s ability to reduce inflammation and enhance mucosal drainage, key factors in sinus relief.

Patients often report immediate improvements in breathing and reduced sinus pressure after acupuncture sessions, with cumulative benefits over time.

WHAT TO EXPECT DURING AN ACUPUNCTURE SESSION FOR SINUS ISSUES

1. Initial Assessment: Your acupuncturist will discuss your symptoms, medical history, and lifestyle to develop a tailored treatment plan.

2. Targeted Reflexes: In Japanese acupuncture, I like to assess by palpating the abdomen and neck reflexes which have many immune system corresponding areas. Additional TCM practices, such as herbal medicine or dietary changes, can also support. I really like Yin Qiao San, a Chinese herbal formula for boosting the immune system at the very onset of sinus congestion, sore throat or a cold.

TIPS TO ENHANCE SINUS HEALTH ALONGSIDE ACUPUNCTURE

In addition to acupuncture, these lifestyle adjustments can help manage sinus issues:

• Stay Hydrated: Drinking plenty of water helps thin mucus and keep the sinuses clear.

• Use a Humidifier: Maintaining adequate humidity in your living space prevents nasal dryness and irritation.

• Practice Nasal Irrigation: Using a saline rinse or neti pot can help flush out allergens and reduce sinus congestion. Remember to tip your head forward when doing this.

• Avoid Irritants: Limit exposure to smoke, strong fragrances, and other irritants that can worsen sinus problems.

• Incorporate Anti-Inflammatory Foods: Foods like ginger, turmeric, and garlic can help reduce inflammation and support respiratory health. Also avoiding sugar which is an immune suppressor, will make a huge difference in your health.

Acupuncture offers a natural and effective way to manage sinus issues by addressing the root causes of inflammation, congestion, and immune imbalance. Whether you’re dealing with acute sinusitis, chronic sinus problems, or seasonal allergies, acupuncture can provide relief and improve your overall quality of life. If sinus issues are affecting you, consider consulting a licensed acupuncturist to explore this time-tested therapy.

Understanding Vertigo and How Acupuncture & PT Can Help

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Two weeks ago I reached for a glass of water in bed and the room was suddenly spinning. I hadn’t felt anything like this since I was on the Cyclone rollercoaster at Coney Island in 1986. 

Vertigo is a sensation of spinning or dizziness that can disrupt daily life. That’s putting it mildly. I couldn’t drive for 4 days. In my case and many of my patients, it’s a disruption in the crystals in the inner ear referred to as BPPV. The solution for this is often Vestibular Therapy and I was lucky enough to have Meg over at Greenwood Physical Therapy help with the Epley Maneuver.

 While vertigo itself is not a disease, it is a symptom of various underlying conditions, such as inner ear problems, migraines, or neurological issues. For those seeking a natural and holistic approach to managing vertigo, PT as well as acupuncture can really help.

WHAT CAUSES VERTIGO?

Vertigo often stems from issues within the vestibular system, which includes the inner ear and brain structures responsible for balance. Common causes of vertigo include:

1. Benign Paroxysmal Positional Vertigo (BPPV): Triggered by changes in head position, BPPV is caused by dislodged calcium particles in the inner ear.

2. Vestibular Neuritis: Inflammation of the inner ear due to viral infections.

3. Ménière’s Disease: A chronic inner ear disorder associated with fluid buildup, hearing loss, and tinnitus.

4. Migraines: Certain types of migraines can cause vertigo, even without a headache.

5. Neurological Conditions: Less commonly, vertigo can be linked to conditions like multiple sclerosis or stroke.

Symptoms of vertigo may include nausea, vomiting, unsteady balance, headaches, and sweating. Conventional treatments often include medications, physical therapy, or lifestyle adjustments, but many people turn to acupuncture for its natural and effective approach.

HOW ACUPUNCTURE ADDRESSES VERTIGO

Acupuncture, a key practice in TCM, involves the insertion of fine, sterile needles into specific points on the body to stimulate energy flow, or “Qi,” and restore balance. In the context of vertigo, acupuncture addresses the root causes of imbalance and enhances the body’s ability to heal.

1. Restoring Balance in the Inner Ear

• Acupuncture helps regulate the flow of Qi and blood to the head, neck and ears, reducing the symptoms associated with vestibular dysfunction.

• Targeted acupuncture points, such as those around the ears and neck, can relieve pressure and improve circulation.

2. Reducing Stress and Anxiety

• Vertigo can be exacerbated by stress and tension and can often trigger a panic attack.  Acupuncture has a calming effect on the nervous system, reducing anxiety and promoting relaxation.

• Stress-relief points are often included in treatments to enhance emotional well-being.

3. Supporting Neurological Health

• Acupuncture stimulates the body’s natural ability to repair and regulate neurological function, addressing vertigo caused by migraines or other neurological disorders.

• By harmonizing Qi in the brain and spine, acupuncture can alleviate dizziness and improve coordination.

4. Addressing Root Causes

• In Traditional Chinese Medicine, vertigo may be linked to imbalances in the liver, spleen, or kidneys. Acupuncture treatments focus on harmonizing these organs, which are believed to play a role in maintaining balance and fluid regulation.

EVIDENCE SUPPORTING ACUPUNCTURE FOR VERTIGO

Research suggests that acupuncture can be an effective treatment for managing vertigo. Studies have shown that acupuncture:

• Reduces the severity and frequency of vertigo episodes.

• Improves overall balance and coordination.

• Enhances the quality of life for individuals suffering from chronic dizziness.

For example, a study published in the Journal of Alternative and Complementary Medicine found that acupuncture was effective in reducing vertigo symptoms in individuals with vestibular dysfunction. Other research highlights its ability to alleviate nausea and vomiting, common symptoms of vertigo.

WHAT TO EXPECT DURING AN ACUPUNCTURE SESSION FOR VERTIGO

If you’re considering acupuncture for vertigo, here’s what you can expect during a session:

1. Initial Consultation: Your acupuncturist will discuss your symptoms, medical history, and lifestyle to create a personalized treatment plan.

2. Needle Placement: Thin needles will be inserted into specific points, such as P6 (for nausea associated with vertigo) on the wrist, LI4 (Hegu) on the hand (for headache involvement before or after)  and GB20 (for vestibular issues) at the base of the skull.

3. Relaxation: The needles are typically left in place for 20-30 minutes while you relax. Many people find the experience calming and restorative.

4. Frequency of Treatments: The number of sessions required depends on the severity and underlying cause of your vertigo. Some individuals notice improvement after just a few sessions, while others may require ongoing treatment.

Acupuncture provides a safe and effective way to manage vertigo, addressing both the symptoms and root causes. By restoring balance, reducing stress, and supporting neurological health, acupuncture and physical therapy offer lasting relief for those struggling with this challenging condition. If vertigo is affecting your quality of life, consider consulting a licensed acupuncturist and physical therapist to explore this time-tested therapy.

Acupuncture for Tech Neck and What You Can Do to Avoid It

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I’m seeing postures change, including my own. In today’s digital age, hours spent looking at screens—whether on computers, phones, or tablets—can contribute to a common yet uncomfortable issue known as “tech neck.” This condition, marked by neck and shoulder pain, stiffness, and tension headaches, arises from prolonged periods spent with the head tilted forward and down. While tech neck may seem like a minor problem, over time, it can lead to chronic pain, muscle imbalances, and even nerve compression.

Acupuncture offers a highly effective way to relieve tech neck symptoms by targeting specific muscles, restoring posture, and reducing inflammation. This article explores how acupuncture can alleviate tech neck and provides practical tips to help prevent it.

WHAT IS TECH NECK?

For every inch the head tilts forward, an additional 10 pounds of pressure is placed on the spine. Over time, this increased strain on muscles, joints, and nerves can cause symptoms such as:

• Neck and upper back pain

• Shoulder tension

• Stiffness in the neck and shoulders

• Headaches, especially at the base of the skull

• Tingling or numbness in the arms or hands due to nerve compression

HOW ACUPUNCTURE HELPS RELIEVE TECH NECK

Acupuncture has been used for centuries to treat pain and promote relaxation. I like to assess everyone’s neck as they are not all the same, even if the cause is the same. Working with Motor Points, Trigger Points, Distal Points and Traditional Acupuncture meridian points works wonders in combination.  Through this way of working with acupuncture, I can help relieve pain, restore function, and even help prevent future issues. Here’s how it works:

1. Reducing Muscle Tension and Pain

Acupuncture targets the tight muscles of the neck, shoulders, and upper back, releasing tension and improving blood flow to these areas. Trigger points work well here as long as the patient doesn’t have a chronic systemic underlying issue.

2. Improving Posture and Correcting Muscle Imbalance

Tech neck often leads to muscle imbalances, where certain muscles become overworked (e.g., the upper trapezius) while others weaken (e.g., deep neck flexors). Acupuncture can help restore balance by relaxing overworked muscles and stimulating underutilized ones. As a result, acupuncture aids in correcting posture, reducing strain on the neck and upper back. Motor Points work well here with electric stimulation. 

3. Reducing Inflammation and Improving Circulation

For chronic pain, studies indicate that acupuncture can reduce levels of pro-inflammatory cytokines, chemicals that play a role in pain and inflammation, which helps the body recover more quickly.

4. Stimulating Endorphin Release and Lowering Stress

Acupuncture triggers the release of endorphins, the body’s natural painkillers, while also promoting relaxation by stimulating the release of serotonin and dopamine. For individuals with tech neck, this effect not only relieves pain but also reduces stress, which can worsen muscle tension.

EVIDENCE SUPPORTING ACUPUNCTURE FOR NECK PAIN

Numerous studies highlight acupuncture's effectiveness in treating neck pain, making it a viable option for tech neck relief:

• A study published in Pain Medicine showed that acupuncture effectively reduced neck pain and improved function in patients with chronic neck pain, particularly by targeting muscle tension and pain pathways.

• Research published in The Journal of Pain reported that acupuncture treatments had a greater effect on neck pain relief compared to no treatment and were as effective as physical therapy for managing neck pain.

• A meta-analysis published in BMC Complementary Medicine and Therapies concluded that acupuncture was more effective than standard care for alleviating neck pain, underscoring its value in tech neck treatment.

TIPS FOR AVOIDING TECH NECK

While acupuncture offers effective relief, preventative practices can help minimize tech neck. Here are some practical tips for reducing the strain of tech neck:

1. Practice Good Posture

Keep your head aligned with your spine and avoid leaning forward. When using devices, hold them at eye level whenever possible to prevent looking down for prolonged periods.  Since I’m bending forward every day over patients, I recently ordered this on Amazon to improve my posture: Amazon.com: Innostretch Back & Neck Stretcher Set - Two-in-One Solution for Lower Back and Neck Pain Relief - 3 Adjustable Arch Levels - Release and Take Control of Your Spinal Health

I also like the neck hammock.  Please have someone help you when setting this up. This is a wonderful way to traction the neck to take pressure off the discs: Amazon.com: The Original Neck Hammock Neck Stretcher - Cervical Traction Device for Neck Decompression - Portable Device for Neck Tension Relief

2. Take Frequent Breaks

Regularly look away from screens, ideally every 20 minutes, and gently stretch your neck and shoulders. The 20-20-20 rule—taking a 20-second break to look at something 20 feet away every 20 minutes—can prevent eye strain and neck pain.

3. Stretch and Strengthen

Incorporate stretches that target the neck and upper back, such as gentle neck rolls, shoulder shrugs, and chin tucks. Strengthening exercises like rows and wall angels can also help maintain good posture and reduce the risk of tech neck.

4. Adjust Your Workspace

If you work at a desk, ensure that your computer monitor is at eye level, your chair supports your lower back, and your feet rest flat on the floor. This ergonomic setup minimizes the strain on your neck and spine.

5. Use Supportive Pillows

Poor sleep posture can exacerbate tech neck. Using a pillow that keeps your head and neck in alignment with your spine can reduce morning stiffness and prevent tech neck from worsening overnight.

For individuals experiencing tech neck, acupuncture offers an excellent complementary therapy that works alongside lifestyle adjustments to address the root causes of discomfort. If you're interested in incorporating acupuncture into your health routine, consult a licensed acupuncturist (L.Ac.)  who can create a personalized treatment plan based on your specific needs and symptoms.

Warm Up Your Thanksgiving by Incorporating Traditional Chinese Medicine: Foods, Herbs, and Spices for Cold Weather Health

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Thanksgiving is just around the corner and it is not just about gathering with loved ones and enjoying hearty food; it’s also an opportunity to nourish the body and stay healthy as the colder weather sets in. I wanted to  offer insights into seasonal eating, emphasizing warming foods, herbs, and spices that help support immunity and maintain balance. By incorporating these foods and spices into your Thanksgiving meal, you can enhance its healing properties and create a festive feast that warms the body from the inside out.

WHY WARMING FOODS MATTER IN TCM

Warming foods boost the immune system by counter-balancing the cold weather and it also supports the body’s digestive organs, particularly the stomach and spleen, which are seen as the source of our energy and vitality. By adding TCM-inspired ingredients to your Thanksgiving meal, you can create a celebration that’s both delicious and nourishing.

TCM-INSPIRED INGREDIENTS TO ADD TO YOUR THANKSGIVING FEAST

Here are some common TCM herbs, spices, and ingredients that you can easily incorporate into your Thanksgiving spread to bring warmth and wellness to the table:

1. Ginger

• Benefits: Ginger is known for its warming qualities, helping to stimulate digestion, improve circulation, and reduce inflammation. It’s particularly effective for easing indigestion, making it a great addition to a Thanksgiving meal.

• How to Use: Add fresh ginger to a pumpkin or squash soup, incorporate it into sauces or marinades, or make a ginger tea to serve as a digestive aid after dinner.

2. Cinnamon

• Benefits: Cinnamon is naturally warming and has antimicrobial properties, which help support the immune system. It also aids in balancing blood sugar levels, which is beneficial if you’re enjoying a big meal.

• How to Use: Sprinkle cinnamon into baked goods like apple pie, mix it into roasted sweet potatoes, or add it to your cranberry sauce for extra warmth and flavor.

3. Garlic

• Benefits: Garlic has warming, antibacterial, and antiviral properties that help boost immunity and protect against seasonal illnesses. It’s also known for supporting heart health and reducing inflammation.

• How to Use: Add roasted garlic to mashed potatoes, blend it into dressings, or add it to roasted vegetables like Brussels sprouts or green beans for an immunity-boosting side dish.

4. Turmeric

• Benefits: Turmeric has strong anti-inflammatory and antioxidant properties. It’s warming and energizing, making it an excellent choice for colder weather when joint stiffness or inflammation may flare up.

• How to Use: Mix turmeric into soups, stews, or mashed vegetables for added color and warmth. You can also add it to your gravy or sprinkle it on roasted root vegetables.

5. Cardamom

• Benefits: Cardamom supports digestion, balances circulation, and has a warming effect on the body. It’s commonly used in both sweet and savory dishes and can also help reduce bloating and digestive discomfort.

• How to Use: Add a pinch of cardamom to sweet dishes like pumpkin pie, spiced apple compote, or roasted butternut squash for a flavorful twist.

6. Clove

• Benefits: Clove has warming, antimicrobial, and pain-relieving properties. It’s also known for its ability to support respiratory health and relieve muscle tension.

• How to Use: Add cloves to your turkey marinade, use it to spice up your cranberry sauce, or make a spiced apple cider by simmering cloves with apples and cinnamon sticks.

7. Root Vegetables (Carrots, Sweet Potatoes, Parsnips, Beets)

• Benefits: Root vegetables are naturally warming, grounding, and nourishing for the spleen and stomach. They provide complex carbohydrates that sustain energy and help stabilize blood sugar levels even though they are sweet.

• How to Use: Roast root vegetables with warming spices like cinnamon and ginger or incorporate them into a hearty Thanksgiving side dish. Both warm and move blood.

SAMPLE TCM-INSPIRED THANKSGIVING RECIPE: 

WARMING GINGER-CINNAMON SWEET POTATOES

Here’s a simple recipe that combines a few TCM principles to create a delicious, warming dish:

Ingredients:

• 4 medium sweet potatoes, peeled and cubed

• 2 tablespoons coconut oil or olive oil

• 1 teaspoon ground cinnamon

• 1 teaspoon grated fresh ginger

• Sea salt to taste

• Optional: A drizzle of honey or maple syrup for added sweetness

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Place the cubed sweet potatoes in a large mixing bowl and toss with the oil, cinnamon, grated ginger, and a pinch of sea salt.

3. Spread the sweet potatoes evenly on a baking sheet and roast for 25-30 minutes, or until tender and caramelized.

4. Drizzle with honey or maple syrup if desired, and serve warm.

This dish pairs perfectly with turkey and provides a nutritious, warming addition to your Thanksgiving table.

ADDITIONAL TIPS FOR A WARM, BALANCED THANKSGIVING

Here are a few more tips from TCM to keep you feeling balanced and energized throughout your Thanksgiving festivities:

• Serve Warm Drinks: Cold drinks can slow down digestion, so opt for warm teas like ginger or cinnamon, or hot apple cider. Warm beverages also help keep you cozy in colder weather.

• Practice Mindful Eating: In TCM, mindful eating is crucial to aid digestion and energy flow. Take your time to chew each bite thoroughly, savor the flavors, and avoid eating to the point of discomfort.

• Balance Sweet and Bitter Flavors: TCM advocates for balanced flavors. While Thanksgiving often features sweet dishes, try to incorporate some bitterness through ingredients like leafy greens or herbs like sage and rosemary to support digestion.

• Add a Small Acupressure Session: If you feel overly full or sluggish after eating, consider trying some acupressure on points like ST36 (located on the outer shin, four fingers below the knee) and CV12 (between the belly button and breastbone) to support digestion.

Thanksgiving is an ideal time to integrate the warming principles of TCM into your meal, helping you stay balanced, nourished, and resilient against seasonal ailments. By adding warming spices like ginger and cinnamon, antioxidant-rich garlic and turmeric, and grounding root vegetables, you can transform your Thanksgiving feast into a meal that celebrates both tradition and health.