Catch Some ZZZZ's with Acupuncture!

A large percentage of adults in the U.S. suffer from insomnia, according to the U.S. Department of Health and Human Services.  Insomnia is a condition in which a person has difficulty falling asleep or staying asleep which may have numerous negative impacts on a person's life. Irritability, drowsiness, depression, difficulty at work, and increased risk to health problems are all possible symptoms of insomnia.

There are many over-the-counter and prescription medications that may help a person fall asleep or stay asleep. Along with the needed sleep, the medications may also cause a number of unwelcome side effects. Fortunately, acupuncture can provide an alternative to medications.

Evidence from clinical trials has shown acupuncture to improve sleep duration as well as quality of sleep and daytime social function. Happily, many private health insurance plans in the U.S. cover acupuncture treatments.

Having trouble getting enough quality sleep? Schedule an appointment with Karen Giles to learn how acupuncture may be able to help.

Ah, The Arrival of Spring!

Spring has officially begun! No really, it has. Don't let the snow on the ground fool you!

Mother Nature may be slow to awaken, but the warmer days are fast approaching. With warmer weather, comes the blossoming flowers, trees, and plants. For some of us, this means seasonal allergies too. 

Allergies can cause varying degrees of discomfort, but there are several things you can do to keep the allergies under control. One option is nasal rinses. Using either a netti pot or another product like Neilmed Sinus Rinse after being outdoors can wash away the pollen that you have picked up. However, during the height of allergy season, using it morning and night may be more helpful.

Another option is the herbal supplement called stinging nettle. It has natural antihistamine and anti-inflammatory properties and can help open sinus passages. It can also alleviate some asthma symptoms.* (Please check with your health care provider before starting any supplements.)

Of course, acupuncture is yet another option to help ease the symptoms of allergies. Please call Karen Giles Acupuncture to learn more about relieving allergy symptoms with acupuncture.

Spring time can be challenging as we adjust to the changing weather. Being proactive with any allergy symptoms you may encounter can keep you outdoors as the warmer days finally arrive.

Are You In Need of Stress Relief?

"Let it snow, let it snow, let it snow!" 

That may have sounded lovely in December when we were happily singing along with the radio while preparing for the upcoming holidays, but it doesn't sound quite so lovely at the moment. The weather here in the Northeast has been challenging, to say to the least, and has helped increase our stress levels exponentially.  

The effects of super storm Sandy are still being felt as many of us work to repair/rebuild our homes and businesses. Now, we must add the recovery from the damage Nemo caused as the blizzard tore through our region. Shoveling driveways and walkways, digging out cars, assessing our homes for snow/water damage are all tasks we will undertake almost automatically, but it is the emotional toll we may not face.

The stress the major storms induce is cumulative. In addition, there has been the onslaught of the flu and almost constant illness that many of us have been feeling making it difficult to keep up with the demands of daily life. 

What is stress? Stress is a biological and psychological response to a situation we feel we may not have the resources to handle. The stressor is the stimulus such as driving on icy roads, being stuck in the house due to 3 feet of snow, or missing work/school. The stress response is how the body responds to stress by releasing a set of biochemical reactions. The heart beasts faster, blood pressure rises, and muscles tense. This gives the body added strength and alertness to deal with the situation at hand. In short doses, there is no damage caused, the situation is survived, and we move on.

However, when we live in continued states of stress, our energy reserves become depleted and we may experience consequences.  Stress can manifest itself in many ways such as:

• headaches
• backaches
• skin disorders
• gastric problems
• sleep disorders
• depression
• anxiety
• poor concentration
• poor memory

So how do we combat stress? Unfortunately, many people use unhealthy coping mechanisms such as alcohol, cigarettes, emotional eating, or drugs leading to additional long term health problems. A healthy way to combat the effects of stress is to use acupuncture. 

Acupuncture is used to help regulate the body and bring it into balance. Acupuncture has a relaxation response with decreased heart rate, lowered blood pressure, stress reduction, and increased energy. Acupuncture can also relieve feelings of anxiety and depression, promoting feelings of well-being and self-confidence. 

Contact me to learn more about Five Element Acupuncture and the benefits is can provide for YOU.

Happy Holidays!

Balance in the Chaotic Holiday Season

As we move past Thanksgiving and into the busy December holiday season, one concept keeps coming to mind:  balance.  No matter how you have been impacted by hurricane Sandy or the nor’easter, everyone had their sense of balance in life, work, home, etc, shaken.  At different times that balance started to return as clean-ups and utility repairs progressed.  But for many, balance is still a daily goal in many ways. 

A complex combination of the vestibular system (within the inner ear, which is a key player in vertigo symptoms), somatosensory system (governed by the cerebellum at the base of the brain) and the visual system help work to manage the natural sway in our bodies and maintain a stable center of gravity.  Even with the smallest of activity, our bodies are constantly re-balancing.  Just breathing or shifting our weight without taking a step means our center of gravity must adjust. 

Balance is key in the coming weeks of holiday preparations and celebrations.  Doing what we all love while balancing it with rest and healthy nourishment will help you enjoy your holiday traditions.  And for those still working to get homes repaired, here’s wishing you balance between the expectations of what this holiday season will be and being thankful for whatever blessings are received. 

Karen Giles
Five Element Acupuncture

Thanksgiving Wishes

In honor of Thanksgiving, I would like to express my gratitude for the wonderful people that I am privileged to work with in my practice. My clients and colleagues are integral parts of the success and happiness in my life. 

Happy Thanksgiving to you and your families!

Karen Giles

Five Element Acupunture

Acupuncture Can Minimize Side Effects of Breast Cancer Treatments

In honor of Breast Cancer Awareness Month, I would like to share how acupuncture is often used to help ease the discomfort of the cancer patient. 

Surgery, radiation, chemotherapy and hormone therapy are typically administered in some combination to combat breast cancer. The patient often suffers from varying degrees of side effects such as:

• Nausea and Vomiting

• Fatigue

• Loss of Appetite

• Diarrheawww.kgilesacupuncture.com

• Weakened Immune System

To help with these side effects, acupuncture points are selected along the digestive system meridians which have a strengthening effect to alleviate or minimise these symptoms. The points are gently stimulated by inserting very thin needles which are allowed to stay in place for no more than 15 minutes.

Thank you to everyone who has shown support for this cause!

Karen Giles

Five Element Acupuncture

Healthy Fall Foods

People seem to always look forward to the delicious fruits and vegetables of summer, but what about the delicious and healthy foods of the fall? As the cool air approaches and we move towards the fall harvest, Karen Giles Acupuncture offers you this list of foods to help keep you healthy this fall.

• Sweet Potatoes - This root vegetable is almost completely fat free and sodium free. Rich in vitamin A, sweet potatoes are good for vision, healthy skin, and a strong immune system.
• Pears - High in fiber, vitamin C, and potassium, pears will contribute to a healthy heart, muscles, and nerves.
• Pumpkins - Not only good for carving, pumpkins are chock full of fiber, vitamin A, B vitamins, and minerals. 
• Pomegranates - Juicy, delicious, and has a high level of antioxidants which help prevent free radicals from causing harm to the body.
• Apples - From pies and fritters to salads, it is easy to find ways to enjoy apples! High in vitamin C, antioxidants, and fibers apples will help keep the doctor away! Important tip ... keep the skin on. Most of the nutrition can be found in the skin and the layer directly below it.
• Kale - One of the healthiest foods on the list, kale contains vitamins A, K, C, and B, beta-carotene, calcium, magnesium, and potassium. Beta-carotene is suggested to help prevent cancer and heart disease.

Break out the cook books, hit the market, and try some new recipes! Eating healthy can be delicious an enjoyable!

Test Me I'm Clean

Track and field Olympian Dee Dee Trotter is committed to natural athleticism, fair play, and sportsmanship. She is known for using acupuncture as part of her training and even receives treatment trackside after sprints. She She lead the women's 4X400m relay providing a good lead from the pack.  The team won the Gold!

Dee Dee Trotter also founded the not-for-profit organization Test Me I'm Clean. The organization promotes hard work, honesty, and honor as well as fights against the use of steroids and performance enhancing drugs. 

Other celebrity athletes known for using acupuncture on a regular basis are Maria Sharapova, Martina Hingis, Carl Lewis, Charles Barkley, and Jim McMahon. The reason many athletes use acupuncture is because it can enhance physical performance and endurance as well as speed recovery time and help prevent sports injuries.

Call Karen Giles Acupuncture to learn how acupuncture can enhance your sports training!

Elemental Wisdom .....As It Is In Nature It Is In Us

The heat and sunshine has certainly allowed the full expression of the Fire element this Summer.  Longer days encourage us to be more active, spending time outdoors with friends and family.  Joy and laughter fill the beaches and parks as children play.  Our physical hearts get more of a workout with outdoor activities too.  Summer’s Fire can be intense for many, leaving them feeling a little burnt out.  Others find their hearts (physical and emotional) and bodies feel the best in Summer.  The Fire element, just like a candle flame or campfire, has both a quietness and intensity that draws people into its warmth.  And the ranges of temperatures this Summer have certainly been quite like a flame! 

The crest of Summer has peaked as we move into the Late Summer.  This season can sometimes be overlooked…it has a different quality to it than high Summer, and there is a taste of the coming Autumn, but is often rushed through.  During Late Summer, everything around us is full and “hanging”.  The fruit and vegetable stands are bursting.  The air is more humid and sticky and everything is viewed through a foggy haze.  Our bodies and minds may feel heavier during Late Summer, finding it hard to move through our days and the heavy air.  This year it feels particularly heavy and “stuck” with weeks of greater humidity and heat.  But after all the high Summer fun this is a great season to enjoy some deeply nourishing time before the Autumn.

Related to the Five Element philosophy, Late Summer is represented in the Earth element which correlates with the functions of the stomach and spleen.  The stomach digests all that we take in whether from words, food or thoughts, to nourish our whole body.  The spleen carries blood throughout the body and mind, distributing energy throughout.  These two organs function to process and distribute vitality on a physical level but also keep us centered and rooted to the ground in body and soul.

One way you can experience this Late Summer season in greater depth is by what (and how) you eat.  The nurturing comfort of food is at its peak right now and you can see it in the fruits and vegetables that are in abundance.  Do you make a conscious effort to savor all that you take in?  The “taste” or flavor associated with the Earth element is sweet.  You can soak in this wonderful season by visiting a local farm stand to sample all that is in season, smelling the sweetness and tasting it all.  And at your next meal, notice whether you truly taste every bite.  In doing so, notice your sense of satisfaction in body and mind after wards.

To learn more, call Karen Giles Acupunture.

Health Benefits of Herbs

One of the best things about summer is enjoying fresh fruits and vegetables from local markets or even our own backyards.  The flavor from the fresh produce is spectacular!  But fresh flavor is not limited to fruits and vegetables.  Growing your own herb garden can help you add that extra spark of flavor and health benefits to many dishes.  Here is a list of herbs and the health benefits they offer.

• Garlic supports cardiovascular health and is used to treat respiratory infections.

• Peppermint supports the digestive, respiratory, and nervous system.

• Rosemary supports cognitive health, stimulates the nervous system, and aids in recovery from colds and circulation.

• Thyme supports the respiratory system and works as a digestive aid.  

• Sweet Basil supports digestion and nervous system

• Lemon Balm supports the nervous system and the digestive system.

• Oregano supports the digestive and respiratory systems

• Lavendar has a calming effect and supports the nervous system and acts as a sleep aid.  Can also be used for skin wounds, bites, and burns.

• Cilantro works as a digestive aid.

Get planting!  Get cooking!  Feel great!

- Karen Giles Acupuncture

10 Immune Boosting Foods

Anyone who suffers from seasonal allergies can tell you that this spring has been brutal.  To make matters worse, being run down has many allergy sufferers picking up viral or bacterial infections.  Karen Giles Acupuncture would like to help keep your body strong so you can enjoy the benefits the warm weather and this time of year has to offer.

A strong immune system can help ward off infection and help you feel bright and energized.  Here is a list of ten top immune boosting foods you can add into your diet to strengthen your immune system.

• Garlic - antimicrobial and stimulates the immune system

• Fish Oil - strengthen cell membranes

• Leafy Greens - high in B vitamins, minerals, and beta-carotene

• Berries - high in antioxidants

• Citrus - high in vitamin C

• Chicken Soup - Mom was right, nutrient rich!

• Ginger - antioxidant and antimicrobial

• Elderberry - high in antioxidants 

• Carrots, winter squash, sweet potatoes - high in beta-carotene and other phytonutrients

• Mushrooms - high in immune boosting polysaccharides

Use these foods often in a variety of delicious recipes.  Add some sunshine and exercise for optimal immunity!

Military Finds Acupuncture Brings Relief

Acupuncture has been steadily gaining recognition as a viable treatment option for military veterans.  The Army Pain Management Task Force was created in 2009 to make recommendations for a comprehensive pain management strategy and includes acupuncture and chiropractic care.

Recent studies tell us that at least 40% of veterans entering the VA system are coping with pain. Pharmaceuticals can help reduce the pain, but if soldiers become reliant on high powered painkillers, the Department of Veterans Affairs may have to deal with the side effects for decades to come. 

Acupuncture is also offered to help veterans cope with PTSD. Here is a testimonial given to Acupuncturists Without Borders,

My name is Raul and I’d like to let you know how acupuncture has benefited me. First a little about myself, I served two tours in combat in Vietnam from 1968-1970. I suffer with Post Traumatic Stress Disorder. I’m 100% disabled because of PTSD. My symptomology from PTSD is wide in range. I have high anxiety, easily angered. I have a hard time sleeping with nightmares and flashbacks and I’m always mind-racing. I had a hard time relaxing.

I was introduced to acupuncture from another combat friend of mine. The organization is Acupuncturists Without Borders. I’ve been receiving treatment once a week for about the last two and half months now.

I believe that because of the acupuncture treatments I have become calmer and my anxiety level has drastically come down. I’m able to sleep more restfully and longer and without nightmares or flashbacks. My mind-racing is definitely not as bad. I now feel that I can sit and kickback and relax without feeling anxious. I attribute my changes to the acupuncture treatments I’ve received. I can say that acupuncture works. It does for me. Thanks!

Raul Rojas     

In honor of Memorial Day, Karen Giles Acupuncture would like to thank all members of the military and their families for their dedicated service to our country.  We welcome the opportunity to serve you!

 

Spring Renewal Workshop

 

 

Spring's Renewal Workshop
Friday, May 4th, 7pm-8:30pm

 
The cycles of nature offer us much about how to live life with more ease.  The transition through Spring this year continues to be one with large swings and changes in nature.  Have you been flexible with the big shifts in temperatures?  What are you noticing in yourself?
 
Come learn about the season of Spring through the Five Element philosophy.  A brief overview of acupuncture and the Five Elements will be followed by an in-depth discussion of Spring’s Wood element, its gifts and challenges, and how it relates to your body and life.  The workshop will conclude with a gentle acupuncture treatment to help anchor in your body your learning from the evening.
 
Registration for the workshop and acupuncture treatment is $25.  Please reserve your space with me by phone or email, as space will be limited.
 
Learning how to allow Spring its full expression in your body and life can help you prepare for the Summer ahead.
 

Restorative Yoga and Acupuncture Workshop

It's Spring (almost)! Time to Grow, Create, and Refresh!

This weekend we pushed our clocks forward and began to enjoy longer hours of daylight.  The weather has warmed and our thoughts are turning to the enjoyments of spring.  It's time to grow, create, and refresh.  Karen Giles Acupuncture offers the following suggestions to make the most of your spring!

"Spring Cleaning" often makes us think of cleansing.  Spring is a great time to cleanse and refresh body, mind, and environment.  Enjoy foods that cleanse the body such as lemons, spring onions, and greens. Cleanse your mind by letting go of baggage you have been holding onto and fill your mind with fresh goals you want to reach. Cleanse your environment by remove clutter and organizing.  Cleansing gives you the opportunity to begin anew.  Start a new project or a new routine.  Go someplace you have never been and maybe travel there in a manner you have never traveled.  Spark your creative energy and follow it where it leads.

Why not start a garden and grow some of the cleansing foods you want to eat?  A garden is the embodiment of growth, creation and refreshment and allows you to develop a connection with the earth.  Use the food you grow to create new dishes or the flowers you grow to create beautiful arrangements.  A garden offers endless opportunities for creation.

These suggestions just scratch the surface on ways to maximize the benefits of spring.  Let me know what suggestions you have!

Restorative Yoga and Acupuncture

Winter's Gift

The Quiet Gift of Winter

The Winter has seemed a bit hesitant to settle in this year.  Some unseasonably warm days, while a respite from last year’s snow-filled Winter, is a bit confusing in nature.  Is it feeling that way for you too?  The recent snowfall delivered the gift that Winter offers – “permission” to relax into your own version of hibernation.  Regardless of the changeable temperatures, it is still Winter.  The trees are bare and grey against the sky.  If you listen carefully to nature, you will hear…silence.  There are no birds chirping, very little wildlife is active right now and often the only sound you hear is the wind blowing through the open spaces around us.  Plant life is huddled down, although I have noticed a few buds that wonder what to do on a warm winter day.  How is the Winter within you?  Are you finding some ease in the warmer temperatures and minimal snowfall to date?  Notice how you feel with each swing of the weather as we continue on through what’s left of this season.
 

Elemental wisdom

Winter is the seasonal expression of the Water element.  In the acupuncture tradition, the Water element is literally about the water in us.  Anatomically, our kidneys and bladder function as reservoirs and filters, managing the flow of fluids in our bodies and supporting the delicate balance of chemistry in so many functions.  But the kidneys also guide birth, development and growth, particularly in our bones.  The kidneys are the seeds that are the foundation of our skeletal structure, as well as our vitality. 

The spirit these organs have in this tradition is of power and potential in our lives and bodies.  Are you feeling energized or do you feel like your “tank” is empty?  The ability to power through the challenges of life comes from the Water element.  Physically, by keeping our bones strong and supporting our upright posture.  Emotionally, by helping us move through trying times, conquering fears and determining appropriate boundaries in how we live.
 

Karen Giles Acupuncture is proud to offer the Winter’s Gift Seasonal Workshop: Saturday, 2/4, 3pm-5pm.  A brief overview of acupuncture and the Five Elements will be followed by an in-depth discussion of Winter's Water element, it's gifts and challenges, and how it relates to your well being.  The workshop will conclude with a gentle acupuncture treatment. Registration: $25.

Tips For Feeling Well During The Winter Months

Is this winter, or an early spring, or winter?!  New Year’s Day was almost 60 degrees.  While that seemed like a fluke, each week since then has been back and forth between a few frigid days and then warm sunshine.  Even the plants are confused, some showing buds on their stems.  Regardless of the swings in temperatures, we are still in winter and that offers some possibilities for your health. 

During the remaining winter days ahead, catch up on some valuable sleep.  This winter may feel like a gift after last year’s constant snow and cold.  The question to ask yourself is will you feel rested and ready for the activity the spring season will bring?  On these 50+ degree “winter” days, it feels like we should take advantage of the good weather.  But what if the winter stays this moderate?  You can still get outside and enjoy the breaks of warmer days while replenishing your reserves.

Getting the right amount of sleep (an average of 7-9 hours for adults) can help support your immune system, key during the winter months of flu season.  But adequate sleep is also showing a correlation with overall mortality.  M.D. Anderson’s Cancer Center in Houston has been studying the effects of sleep on the immune system.  Our immune system is an intricate set of cells and proteins that work to fight off disease.  Just like the delicate balance of our natural environment, any “hit” to this system means there is less ability to fight colds, flu and other diseases.   Diwakar Balachandran, MD, is director of the MD Anderson’s Sleep Center and says, “The more all-nighters you pull, the more likely you are to decrease your body’s ability to respond to colds or bacterial infections.”1 And with that, less ability for the body to withstand other diseases.

Another way to bolster your sleep “bank account” is naps.  Set aside some time mid-afternoon to stretch out for 10-30 minutes (any longer than that and you might feel groggy afterwards).  Usually sometime after 2pm-3pm is a good time to nap since the body has a natural dip in energy, but it’s also early enough in the day as to not affect your nighttime sleep.  Make sure you have a quiet, comfortable place with no distractions.  Not sure you are a napper?  Give it a try and see what you notice!

Balance the respite we are having so far from a tough Northeast winter with some extra sleep.  This is nature’s time of hibernation, so make it yours too…it will likely serve your overall health.

Karen Giles


1  http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/immune-system-lack-of-sleep

January is Hot Tea Month

Cold air has finally found us here in the Northeast.  Your fingers may be feeling a little stiff and you may feel a chill right down to your bones.  Perhaps wrapping yourself in a big warm blanket is not fully chasing away the chill. Well, the timing is perfect as January is Hot Tea Month! Wrap you fingers around a nice warm mug and feel the warmth spread throughout your body with each sip of tea.

Tea is a healthy drink full of antioxidants and other potentially healthful ingredients. Studies have shown that tea can lower blood pressure and cholesterol levels, lower the risk of many cancers, protect against obesity, and improve mental alertness. And it tastes delicious and has a calming effect as well!
 

Drink your tea slowly and reverently as if it is the axis on which the world revolves—slowly, evenly, without rushing toward the future. Live the actual moment. Only this moment is life. -Thich Nhat Hanh

There are many different blends of teas to try. This is the perfect month to sample many and possibly discover a new favorite! Ginger tea is a popular choice for the cold winter months.  It has a spicy, invigorating taste and often is used to relieve cold symptoms. 

Allow me, Karen Giles, to offer some tea brewing tips:

• Always begin with fresh, cold water
• Allow the water to come to a full boil then use immediately
• Tea bags steep more quickly than loose leaves
• Remove tea leaves once desired strength is reached
• Do not use a tea cozy with leaves remaining in the pot as this will make the tea bitter

So go ahead and brew some tea.  Grab a warm blanket and find a quiet place to relax.  Watch the steam rise from your mug and enjoy the peacefulness.