People often crave a detox as a way to change their lives. It may be a resolution, or just coming to terms with the fact that things are just NOT working. As a healthcare provider, I am always excited when someone gets to the point of “I need help.” Now we can begin the process of truly healing. The famous Hippocrates tells us, “Before you heal someone, ask him if he is willing to give up the things that made him sick.” Sometimes people are in agreement with their suffering, and someday they will make the change, but that may not be today. A person must be ready to make meaningful changes for true healing to occur.

That realization is half of the solution; the other half is the actual change. Many people feel a simple detox will solve all their problems. The reality is that habits got you to this place over time, so a three-day detox is not going to undo years and often decades of inflammatory and toxic accumulation. This is why I usually explain to people that the detox is a new beginning, not a reset so that you can go back to the old patterns that produced your issues in the first place. Let’s detail what detoxing actually means and how to do it in a way that restarts your health.  

My first rule for a detox is to understand the proverb, “Don’t lock the criminal in the house.” Weight loss, fat burning, liver, gallbladder, and kidney detoxes all share a basic requirement–the ability to eliminate the toxicity that is going to be uncovered. In Naturopathic Medicine, we study the five basic routes of elimination for the body or the “emunctories”: digestion, urination, exhaling, sweating, and being able to verbalize your feelings (the emotional emunctory). 

• Digestion
  You can’t detox if you don’t have at least one daily bowel movement that isn’t loose or watery. If you have any signs of irritable bowel – constipation, loose stool, gas, bloating, pain, or reflux, then you MUST resolve and heal this process before you can even think about detoxing.
• Urination
  Urinary issues present with pain, urinary hesitancy, and feeling like your bladder won’t empty fully. You need to rule out urinary tract infection or prostate issues before detoxing. In addition, water is an essential carrier for toxins out of the body. We always recommend drinking half your body weight in ounces. For a 150 pound person, this is 75 ounces, or about 2.5 liters/quarts. Any detox requires A LOT of water. 
• Exhaling
  We also get rid of toxins when we breathe out; so any residual lung infection, asthma, or chronic cough must be cleared. This usually involves addressing smoking/vaping. I have worked with smokers during a detox, but it was usually in conjunction with reducing and eliminating the tobacco.
• Sweating
  Anhidrosis is the inability to sweat and, although rare, is surprisingly easy to fix. You need epinephrine to stimulate the process of sweating. L-Tyrosine is an amino acid that stabilizes the adrenaline pathway. Sometimes, you need to couple it with methylated (activated) B vitamins.
• Verbalizing  your  feelings
  Lastly, the emotional emunctory is arguably the most important. You need to be able to verbalize when something is bothering you. Many people report irritability, brain fog, even low mood as they are going through a particularly intense time of a detox. Being able to verbalize emotions is essential to this process. If we can’t talk about our feelings, then anxious and depressive cycles are stuck within. Sleep is also important for brain function and emotional health. We would not advise skimping on sleep–seven and a half hours minimum is a basic human need. Your liver works a lot at night, so less than seven hours of sleep inhibits detox. In addition, sleep is pivotal to emotional regulation.

The main liver pathways of detoxification are the famous Phase I and Phase II. When going through any cleanse or detox, the liver is going to be working these main two pathways in a major way. 

Phase I pathway utilizes a set of enzymes called cytochrome P450. These change the chemistry of things so that they can be easily eliminated via water. It is a bit like rinsing the dishes before you put them in the dishwasher. Remember that water is critical!? Dehydration really inhibits this pathway. There are also very important cofactors that support the P450 enzymes – B2, B3, B6, B9, and B12. Glutathione, branched chain amino acids, and flavonoids are also supportive of this pathway. A juice cleanse (such as Peoples’ new 3-day cleanse) is actually a great detox because it provides most of these B vitamins, antioxidants, and bioflavonoids. You can always supplement with B12, the branched chain amino acids, and glutathione. 

Phase II pathway involves a process called conjugation, which means various chemical “anchors” are used to grab things and get them out of the body, sort of like scrubbing the dishes before putting them into the dishwasher. Well known “scrubbers” are glucuronidation, acetylation, and sulfation. The purpose of this pathway is to further increase the water-solubility of a substance for elimination, just using different chemistry. (Wen H, Yang HJ, An YJ, et al. Enhanced phase II detoxification contributes to beneficial effects of dietary restriction as revealed by multi-platform metabolomics studies. Mol Cell Proteomics. 2013;12(3):575-586. doi:10.1074/mcp.M112.021352)

Some people have a “detox reaction” during which they experience headache, fatigue, muscle and joint pain, chills, nausea, even skin rashes and mild fever. This happens because phase I and II systems are unbalanced and metabolic toxins are not being eliminated optimally. Typically phase II is overloaded and more scrubbers and water need to be added. 

Some very supportive amino acids and vitamins that can be taken to remedy the detox reactions are cysteine, methylated B vitamins, and MSM (methylsulfonylmethane). Antioxidants like Vitamin C are particularly useful to “recharge” the chemical reactions involved in this detox pathway. You will often get more miles out of your liver support (especially glutathione) by simply adding Vitamin C.

A very simple herb that supports phase II detoxification and can be given in the form of tea or capsules is milk thistle. I like using Super Milk Thistle Plus by Integrative Therapeutics as a quality milk thistle supplement. Increasing support for phase II often stops the “detox reactions.”

Remember, detoxing is just a reset. For a long term fix, habits will have to change after the detox is finished. You simply cannot go back to the inflammatory living that got you to the pathology you are trying to change. With the proper help and determination to forge new habits, you can detox to a new you! 

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Did you know that exposure to moldy, water-damaged buildings has the potential to make you sick? Mold serves an important role in nature by recycling dead organic material into soil and nutrients for new things to grow. To grow, it needs moisture and food in the form of cellulose, starch, or other organic matter. Mold species common in the outdoor environment rarely cause serious health issues for people.

However, mold can also grow indoors, especially in buildings damaged by water. The species of mold that grow inside tend to be much more problematic for human health, and can occur in much higher concentrations because they are in an enclosed space. Most people don’t realize that mold can take root and form a colony within 24-48 hours of water damage happening. Continued growth of some of the most toxic molds only requires high humidity (>60%) or slight, consistent dampness (a slow drip that never quite dries out).

Chronic Inflammatory Response Syndrome

There is a short list of mold species that are known to be toxic to nearly everyone, the most well-known one being Stachybortys. But for about 20% of the population, exposure to a much larger list of molds can cause a pattern of chronic immune dysregulation called Chronic Inflammatory Response Syndrome (CIRS). CIRS affects many systems of the body, with the primary symptoms manifesting in mucous membranes and the nervous system. Those who are genetically susceptible to CIRS and are exposed to toxic microbes will experience a progression of multiple symptoms, gradually getting worse. They will also become more and more sensitive to other irritants over time including electric and magnetic fields (EMFs), allergies, food reactions, and more.

Like other chronic, multisystem illnesses, CIRS is not commonly recognized by most of the healthcare profession. Because developing CIRS requires genetic vulnerability, it can be quite difficult to identify if the source of illness is a particular building. Since 75-80% of the population does not have this severe immune reaction, it is common that only 1-2 people in a family will become ill. Others will just have mild allergies with the same exposure. Symptoms of CIRS overlap with those of mono, IBS, SIBO, Lyme Disease, Chronic Fatigue, Fibromyalgia, MS, and often include psychological and/or psychiatric manifestations.

Common Symptoms of CIRS

Fatigue (progressive and deep)
Brain Inflammation (brain fog, spaciness, disorientation)
Anxiety, depression
Memory problems, slurred speech, vision changes
Coordination problems, issues with balance
Headaches, lightheadedness, dizziness
Respiratory issues (chronic sinusitis, chronic cough, SOB, wheezing, sore throat)
IBS- or SIBO-like symptoms (cramping, diarrhea, bloating)
Fake UTI (urinary frequency, urgency, burning, but no infection)
Unexplained weight gain or loss
Joint pain, muscle pain, muscle weakness
Muscle cramps, muscles feel wiped out with little effort
Exercise intolerance
Rash, skin flushing
Wheezing, weak voice
Cold and/or heat intolerance
Excessive thirst
Rapid pulse, heart palpitations, chest tightness or discomfort
Swollen ankles
Increased bleeding times (easy/severe bruising, bleeding gums, nose bleeds)
Immuno-suppression (more vulnerable to infections)
Increased static electricity shocks (watches and electronics may be short lived or glitchy)
Increased sensitivity to EMF, food sensitivities, other chemical exposures

Prevalence of Water-Damaged Buildings

It is estimated that around 50% of the buildings and homes in the U.S. are water damaged enough to cause illness. Austin is a particularly moldy city, nearly as moldy as a coastal city, thanks to our heat, humidity, and constantly-running air conditioners. Not only that, but AC ducts most likely don’t get cleaned as often as they should, and with rapid growth in Austin comes buildings being built quickly and with cheap materials more susceptible to mold. The city is also full of flat-roofed buildings, with nowhere for puddled water to go but down into the building. All of these create the perfect environment for toxic mold to grow invisibly, leading many to believe that Austin could have an even higher rate of buildings and homes with water damage.

What To Do

Getting away from the mold and into a clean environment are absolutely essential to resolving CIRS symptoms. Finding well-trained inspectors and remediators can be tricky in Texas due to our unusual building regulations, but it is worth doing the extra work to make sure that the mold is not only identified, but the cause is found and addressed.
Because of the broad symptoms associated with CIRS and mold illness, a practitioner should examine and treat each patient on a case-by-case basis. There is no all-encompassing fix. That’s why it is extremely important to find a mold- and CIRS-literate practitioner to help identify the problem and begin to detox, supplement, and repair neurology and immunity, all of which can be complex and tricky.

To book an appointment with Dr. Becky Andrews or any Peoples Rx practitioner, call 512-219-8600.

Becky Andrews, ND*, L.Ac. received her Doctorate of Naturopathic Medicine and Masters in Acupuncture at Bastyr University. She specializes in complex, chronic and “difficult” cases, especially relating to digestive health, fatigue, mood and detoxification. She works extensively with MTHFr and genetic challenges. In addition to seeing patients in Austin, she is faculty at AOMA School of Integrative Medicine.

*Naturopathic Doctors are not currently licensed in the state of Texas.

If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

Since this is the time of year ticks become more active again, May is Lyme Disease Awareness Month. It’s vital to be educated and prepared before heading outdoors, because Lyme disease can be devastating. And if you don’t think Lyme is in Texas–think again. It is here and it is an epidemic.

I know all too well, because I was bitten by ticks in San Antonio as a child and went undiagnosed for over 30 years. Fast forward many years, the pathogens in me went dormant and I became asymptomatic, then unknowingly gave Lyme and co-infections to my son during birth.

He suffered the greatest and longest with pages of unrelated physical and mental symptoms. I took him to over 30 doctors in Texas including infectious disease specialists, and they all missed it. Just like they missed it in me all those years.

Lyme and its co-infections are multi-symptom diseases caused by highly-evolved pathogens which are difficult to test, diagnose, and treat. Check out these statistics, tips, and tools to protect you and your family during tick season.
 

Statistics on Lyme disease

Lyme is a vector-borne disease and can be transmitted from ticks, mosquitoes, fleas, lice, or any biting bug. It can also be spread from mother to child during pregnancy and through breast milk, even if the mother is asymptomatic. This is called Congenital or Gestational Lyme.

The Centers for Disease Control and Prevention (CDC) estimates that there are over 300,000 new cases of Lyme disease reported each year. Many experts believe this is sorely underreported, and the actual number could be as high as 1-2 million per year in the U.S. alone.

Lyme disease is caused by a spirochete (spiral shaped) bacteria (Borrelia burgdorferi) that can drill deep into the tissues, nervous system, and organs. The young nymph is about the size of a poppy seed and causes most human cases, but because the bite is painless, many people don’t realize they’ve been bitten.

Ticks can carry many different types of bacterial, viral, and parasitic infections. Some can be life-threatening, further complicating diagnosis, treatment, and recovery. Most Lyme patients have at least one co-infection, which can include Babesia, Mycoplasma, Bartonella, and Anaplasma, just to name a few.

Fewer than 50% of patients with Lyme disease recall a tick bite or any rash. Although the bullseye red rash is considered a classic sign, some people get different types of rashes or none at all.

Transmission of Lyme and other infections can take place in a matter of minutes, particularly if the tick is not removed properly.

Lyme is widely referred to as “The Great Imitator” because it can mimic ailments like Multiple Sclerosis (MS), Fibromyalgia, Autism (ASD), Rheumatoid Arthritis (RA), Bipolar, Anxiety, and other health labels.

Lyme disease symptoms can be non-specific, vague, changeable, and migrate where adults may not even realize children are ill.

Lyme blood tests can be very inaccurate and many patients visit multiple doctors before being correctly diagnosed. The standard laboratory testing recommended by the CDC misses approximately half of the cases.
 

Protect yourself, your family, and your pets

I am proud to have consulted with Peoples Rx in putting together a convenient Tick Kit to help you be prepared this summer. Stop into your favorite Peoples location to build your own and be prepared to act fast if bitten by a tick, since time is of the essence. The items below are a good place to start protecting your family members–both humans and pets!

Repellent for clothes and shoes: Picaridin is very effective but is only for the clothes (not skin), and will last several washings.

Repellent for skin and pets: Wondercide is for your skin and pets, and is shown to be just as effective as DEET.

Stay out of tall grass and wood piles, where ticks are most common, and tuck your pant legs into your socks. Always take a shower and check for ticks after being in the great outdoors.
 

If you’ve been bitten

There is a right and a wrong way to remove a tick. Never squeeze the tick’s body, burn the body with a match, or smother it in nail polish remover. Ticks can regurgitate all the pathogens they contain into your bloodstream if you do any of these things. Instead, use needle nose tweezers to grab the tick gently between the body and the head and pull straight up, never twisting. Tweezers with a built in magnifying glass would be even easier.

Send the tick off for testing to either www.ticknology.org or www.tickreport.com, which is more accurate than testing humans for Lyme.

Apply alcohol and then andrographis tincture and bentonite clay, to help pull out toxins. Top Lyme expert Dr. Steven Buhner also recommends homeopathic Ledum immediately and in the first several days after a bite.

Finally, go to an International Lyme and Associated Disease Society (ILAIDS) trained doctor, called LLMDs and LLNDs (Lyme Literate Medical/Naturopathic Doctors) to get on antibiotics for the appropriate length of time (6 weeks) while you wait for the tick results.
 
Check out my full resource list here for more information, and listen to my family’s full story, including how we recovered with a cutting-edge therapy, on my episode of Peoples Rx’s podcast, The Cultivate Wellness Podcast. And be sure to visit Peoples Rx (all locations) to build your own Tick Kit so that you can protect your family this year.

If you or someone you know is already dealing with Lyme disease and/or its co-infections, check out the Lyme Disease Support Group that meets monthly at Peoples Rx South Lamar. Their next meeting is May 18.
 
Kelley Siliven was bitten by ticks in Texas infected with Lyme, Bartonella, and Babesia. Because of her battle with the disease, she is a Lyme patient advocate to help other families navigate the complexities of the disease and its co-infections.

Statistics pulled from:
www.lymedisease.org
www.Lymediseasechallenge.org
https://qz.com/441583/lyme-disease-is-spreading-faster-than-ever-and-humans-are-partly-to-blame/
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

One of the most rewarding aspects of my nutrition and lifestyle counseling practice is making recommendations that trigger mental, emotional, and spiritual shifts of perspective. Something as simple as visiting a weekly farmers’ market can create a new awareness of food, community, and health. With Valentine’s Day around the corner, my prescription this month might be just as enlightening, albeit a bit risqué: get naughty!

Research has shown a clear link between loving, intimate relationships and better health, including lower blood pressure, higher oxytocin levels (the “bonding hormone”), lower risk of cardiovascular disease, higher levels of immunoglobulin A, better longevity, and greater ability to fight cancer. Of course, a healthy relationship is more than just physical. But the trust, communication, and bonding that characterize a loving relationship is invigorated by a healthy dose of romantic encounters.

If your sex life needs a boost, you might find some medicinal help from several herbs and nutrients that heighten libido and support healthy reproductive function. The male energizing tonic Red Rooster is a natural sensual enhancer with Chinese herbs known to improve energy, libido, sexual performance, stress handling, and focus. Gaia Herbs makes Male Libido and Female Libido, products which include similar herbs plus tribulus (often used to support arousal, erectile dysfunction, and low sperm count in men as well as PCOS and infertility in women), and maca (a Peruvian plant used for male and female hormone imbalances, ED, sexual desire, stress handling, and even immune support). And don’t forget to set the mood for love with the best aphrodisiac of all–the delectable chocolate covered, local, organic strawberries from Peoples Deli!

This Valentine’s Day, take the time to reflect on and nurture your relationship. If you are not in a relationship, don’t fret over Valentine’s Day. Love and nurture yourself and the warm and loving relationships you have in your life, even if not the romantic sort. That said, please don’t ignore your heart’s yearning for love.

My dear friend, local dating expert/coach and TED speaker, Crista Beck says, “You absolutely need to make time for love. In our culture, it’s too easy to get caught up in being busy. When you make love a priority, not only will you have the benefit of a happy companionship, but you improve your health!”

If you are unsure how to manifest love in your life, consider consulting with a dating coach as a part of your self-care plan. You might just live longer!

Allison Horan, MPH, is a nutritionist and health educator. She holds a Master’s degree in Public Health from the University of Texas at Houston. In 2012 she founded Innovate Corporate Wellness, a workplace wellness company that uses a preventive health approach to develop strategic wellness programs for businesses and organizations. Allison has contributed to published research in the field of worksite health promotion and has also lectured at state and private organizations as a part of ongoing wellness initiatives. She is certified in Applied Clinical Nutrition, Ayurveda, and Yoga, and has taught yoga and mindfulness for over 10 years. She is available for private nutritional and lifestyle counseling through Peoples Rx. Call 512-219-8600 to schedule an appointment with Allison.
 
 
If you have comments and/or questions about this blog, email us at blog@peoplesrx.com.

As conditions like depression and anxiety become more and more prevalent in society, it sometimes seems as though science and medicine struggle to keep up with viable solutions for those suffering. If you currently struggle with any kind of brain-related condition, listen up! These local clinics and their treatment options might be worth looking into.

Neurotherapy

Sometimes called Neurofeedback, this non-invasive therapy uses technology and feedback from your brain waves to treat a number of ailments and conditions. It is used to target symptoms of everything from migraines and anxiety, to brain injuries and ADHD.

The feedback is used to retrain brain waves into new patterns, allowing clients to actively heal themselves. It is possible for people of all ages to benefit from this type of therapy, and Austin is lucky to have a handful of clinics providing these services.

The Peak Performance Institute uses electroencephalogram (EEG) Neurofeedback techniques and more traditional psychological therapy to not only get an accurate diagnosis, but to also create a specialized treatment plan by working closely with patients’ treating physicians.

The Austin Biofeedback and EEG Neurofeedback Center utilizes state of the art therapeutic tools to give clients biofeedback that will provide ‘helpful information about physiological functions in a way that is easy to understand and use.’ They aim to improve brain functions by helping your brain adopt new habits, with the goal of dealing with neurological conditions and developing a more resilient brain to improve cognition and promote healthy aging.

Neurofeedback has been used for migraines, depression, anxiety, ADHD and learning disorders, the autism spectrum, poor memory, seizures, head injuries, and so much more.

Personalized Repetitive Transcranial Magnetic Stimulation (PrTMS)

A little known therapy called Repetitive Transcranial Magnetic Stimulation (rTMS) has been on the scene in testing since the 1980’s, and the FDA-approved and insurance-covered treatment has been available for the past 8 years for treating depression. As a pediatric radiation oncologist specializing in brain tumors, San Diego physician Dr. Kevin Murphy has combined his knowledge of the brain with a close personal interest in autism to adapt rTMS technology into a more refined science. Professional experience, personal drive, and 8 years of practical research resulted in a personalized TMS protocol known as PrTMS, a cutting-edge new treatment that may help where other strategies have failed when it comes to neurological disorders like depression. For Dr. Murphy, it helped his 9-year-old son who was on the Autism Spectrum go from needing one-on-one attention to transitioning off the spectrum. He also transitioned into a regular class in school in a matter of months.

PrTMS has been shown to offer high remission rates for a wide range of conditions without medications or side effects. Each treatment protocol is designed to meet the specific need of each patient for overall brain health. There are many who currently benefit from PrTMS, including NASA astronauts, Navy Seals, professional athletes, children on the autistic spectrum, veterans with PTSD, those suffering with bipolar disorder, and many more.

How It Works
Like a fine musical instrument, our brains can also get out of tune. Physical or emotional trauma, illness, medications and age can all contribute to resulting discord over time. Some traumatic events may cause a slowing in areas of the brain. This slowing can appear as depression, memory loss, diminished executive functioning, and dementia. Other areas of the brain may be moving too fast, as often seen in post traumatic stress (PTSD), anxiety, obsessive compulsive disorder (OCD), and the autism spectrum. Imagine a marching band where different sections are playing in different rhythms. Just as that can be uncomfortable to hear, we experience a similar discomfort when our brains are playing different tunes.

Every brain has an intrinsic, efficient operating frequency which enables peak performance. This ranges generally from 8 to 10 hertz, and varies individually. The magnetic pulses of PrTMS act as a conductor, commanding both the areas that are moving too slow or too fast to move in the optimal time. Over a series of treatments, the “band,” or brain, begins working together and in sync.

To find the right frequency or time for each person, the EEG captures a snapshot of the functioning of 19 areas of the brain and the individual’s resonant frequency. Although not yet a diagnostic tool on its own, the EEG helps guide and monitor the treatment and progress.

Weekly EEGs, medical and medication history, and self-assessments are used to personalize the TMS treatment to work with each person’s inherent frequency. Along with FDA-approved and adapted TMS treatment machines, doctors are able to finely tune the traditional rTMS treatment for each individual. The personalization allows for a more targeted and painless treatment with high efficacy rates.

The Patient Experience
As an outpatient treatment, patients attend daily treatments for 6-8 weeks. During the 30-minute PrTMS treatments, the patient sits in a reclined chair while a strong magnet rests on the head over three locations during the treatment session. Pulse sequences called trains painlessly deliver the treatment over 20 to 30 minutes. Peer-reviewed articles on traditional rTMS show 30-40% remission where patients suffering from depression were off medications completely. The Oak Hill Wellness Clinic has an 85% success rate, meaning a 50% or greater decrease in symptoms in patients suffering from depression, anxiety, PTSD, and other conditions. The 36-session treatment is a major game changer for those that have not been able to tolerate medications.

Long-Term Effects
Some clients go into complete remission without needing future treatments while others require a “maintenance” cycle consisting of 1-2 weeks of treatment once or twice a year, as needed. Medications may generally be eliminated or greatly reduced. Treatment with PrTMS works similar to a computer reboot. In order to best maintain the positive effects of this reset, clients are urged to consider complementary modalities to support these changes in the long term. These may include:

● Counseling or therapy to support positive lifestyle changes
● Partnering with prescribing doctors to adjust and/or eliminate medications
● Nutritional counseling to explore the gut-brain connection toward optimal health
● Meditation and/or mindfulness techniques
● Movement and/or exercise

Finding What Works For You

At Peoples Rx, we know that the answer to your health concerns doesn’t always lie in a pill. We love taking a holistic approach to health, and simply sharing health information that can improve peoples’ lives. Peoples Rx has no affiliation or financial relationship with the clinics listed above. We hope to see you soon and look forward to serving you on your next visit!

The PrTMS portion of this article is written by Dr. Vinay Parameswara of Oak Hill Wellness Clinic. He is one of only eight PrTMS providers worldwide.

To learn more about PrTMS and the various disorders with promise for a positive clinical response, please contact Oak Hill Wellness Clinic by calling 512-892-0030 or by emailing susan@oakhill360health.com.

When caretaking for others, it’s easy to forego self-care and spend your days on autopilot. Chronic stress will catch up to you no matter what your unique situation might be. You will eventually meet your threshold and your back will go out, or your hair will start thinning. Fatigue might settle in, you may develop a migraine problem, or an ulcer, or some pesky hemorrhoids.

These are the warning signs. Your body is communicating with you. Listen to it! It is time to take your wellness seriously before something more serious develops. When signs of imbalance in my own body began popping up, I became aware I was losing sight of my own needs. And since creating wellness plans for others is what I do professionally, I knew it was time to step up!

Within the first few years of motherhood I turned 40, and suddenly little things started happening. Is it just me? All of a sudden, I need reading glasses, it takes days to recover from a Vinyasa yoga class when I can find the time to go, and I can’t tolerate caffeine or alcohol. It seems that my body cannot handle stress as effectively as before.

It’s not just 40. It’s not just the stress of all those years of breastfeeding, wearing babies in carriers and on hips, and full-time parenting. It’s postpartum hormones, a bit too much sugar in my diet, too little sleep, professional challenges, and a sidelined spiritual life. It’s the habitual coping with the particular stressors and circumstances of my life (which by the way isn’t all bad, actually mostly amazing, but demanding) that had caused me to all but abandon self-care.

The many tentacles of stress were suffocating me and affecting my mood, my vitality, and general health. I needed to get back on track and create a sustainable wellness plan for myself. Once I sought out help, created a plan, and got back on track, it was as if a cloud had lifted. Self-care is a continuing struggle but I feel like myself again.

No matter what your state of health is, it is never too early or too late to embark on a self-care journey. It is amazing how resilient the body is when restored, renewed, and nourished. The genius design of nature makes it possible for our bodies to heal from injury and illness when provided the right nutrients and a balanced handling of stress. I’m not saying it’s easy. Healthy living requires discipline, patience, confronting fears and other tough emotions, knowledge about what to consume through your diet, your products, and even your thoughts. Take a deep breath, and begin where you are.
 

Step one: Decide to self-care.

Just making the decision to be proactive about your health will increase your daily awareness of triggers that cause mental, emotional, physical, or environmental stress for you. With some mindfulness and stress reduction tools under your belt, you can reduce these triggers and learn to handle stress well. See below to learn more about mindfulness.

Step two: Make a plan.

Engage the support of a nutritional counselor, natural health practitioner, or holistic doctor to help tailor a dietary plan, identify necessary supplements, and set goals around all areas of wellness. These include physical health, mental/emotional balance, spiritual/personal development, family/relationship wellbeing, financial wellness, fun/laughter, and contributions to community. Working with a professional will help you plot a practical course of action while identifying barriers that might trip you up. Your practitioner should also support you with resources and referrals that will complement your care. Your plan should address specific concerns but also heavily emphasize prevention. You. Are. Worth. It.

Step 3: Reassess your strategy periodically and stay the course!

Don’t fret…life is full of surprises and ups and downs. Keep working with your wellness practitioner to tweak your plan, get creative, and address any new concerns that arise. Discuss your wellness goals with close friends and family to gain support, confidence, and accountability. Stay positive and remember you will be at your best for others and for work when your own well is full. You can do this!
 
 
You can start with these 10 easy ways to practice mindfulness, and with these quick tips for self-care and stress reduction:

• Be realistic – Accept your basic personality, utilize your strengths, and accept your weaknesses.
• Appreciate what you have – Rather than focusing on what you don’t have.
• Say no! – You’re no good to anyone if you are exhausted, resentful, and over‐stretched.
• Say Yes! – List what you want, and go for it. You’ll experience more joy and pleasure in life.
• Move your body – Stretch, strengthen, and get your heart pumping. You’ll look and feel better.
• Sleep – You know how much rest you need; aim to get it.
• Choose food wisely – Include plenty of whole grains, vegetables, fruit, and high quality sources of protein. Avoid excess sugar, poor quality fats, and processed foods.
• Enjoy simple, everyday pleasures – It will brighten each day.
• Reduce guilt – Be clear on what you can and cannot control, and move on.
• Live in the present – Rather than dwelling on the past or worrying about the future.
• Laugh more – It’s one of the best ways to reduce tension.
• Keep hopeful – A positive attitude helps to create positive outcomes.
• Try new things – Take a risk, keep an open mind, invite spontaneity…it keeps life fresh.
• Recognize when you need help – And ask for it.
• Take quiet time and remember to relax– It’s important to reflect and contemplate.
• Communicate openly and honestly – To avoid conflict and confusion.
• Embrace creative expression – Dance, music, art, and writing are powerful resources.
• Connect with your spiritual self – However you define it.

(Adapted from materials provided by the Social Work Department of Roswell Park Cancer Institute)

Allison Horan, MPH, is a nutritionist and health educator. She holds a Master’s degree in Public Health from the University of Texas at Houston. In 2012 she founded Innovate Corporate Wellness, a workplace wellness company that uses a preventive health approach to develop strategic wellness programs for businesses and organizations. Allison has contributed to published research in the field of worksite health promotion and has also lectured at state and private organizations as a part of ongoing wellness initiatives. She is certified in Applied Clinical Nutrition, Ayurveda, and Yoga, and has taught yoga and mindfulness for over 10 years. She is available for private nutritional and lifestyle counseling through Peoples Pharmacy. Call 512-219-8600 to schedule an appointment with Allison.
 
 
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Traditional Chinese Medicine (TCM), including Acupuncture, Acupressure, Herbal Medicine and Holistic Healthcare, can benefit the entire family, from babies to grandparents. I specialize in TCM for fertility, pregnancy, postpartum and pediatric, and treat the family from the youngest to the oldest and wisest!

It’s true, even babies and toddlers benefit from Traditional Chinese Medicine! In young children needles are unnecessary because their energetic meridians are easier to access and effect. Therefore, other TCM methods like acupressure, Tui Na (massage that builds immunity and treats common childhood illnesses) and gentle herbal medicine work well to keep the youngest family members strong and healthy. Some common childhood issues treated with TCM are allergies and asthma, immune strengthening, colic in infants, digestive issues, earaches and infections, bedwetting, ADD / ADHD and sleep and sensory issues.

Teenagers also love acupuncture. It helps balance male and female hormone cycles, and when teens are first navigating hormone fluctuations it can feel intense for both teens and their parents. Transition happens from the adolescent years well into the 20s. Acupuncture can help teens with occasional sports injuries, and help them navigate the everyday life stressors and demands of the middle and high school years. Acupuncture unplugs and resets that overtaxed teenage brain.

The ancient medicine of TCM is tried and true, and good support for adults in the family as well. In our sometimes overstimulating modern world, acupuncture can help us sync in a strong steady pattern of slowing our bodies down in the chaos — letting go to rest, breathe and unwind when needed.

Regular acupuncture treatments also help relieve and heal acute and chronic pain so patients can resume a normal lifestyle. A fundamental cause of pain is chi stagnation (blockage), blood stagnation or both. It is said where there is pain there is stagnation — the use of acupuncture and herbs activate chi and blood and move stagnation to resolve pain. The modern scientific explanation is that needling certain acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord and brain. These chemicals can reduce the experience of pain, create relaxation and trigger the release of other chemicals and hormones which influence the body’s own internal regulating system. The improved energy and biochemical balance produced by acupuncture stimulates the body’s natural healing abilities.

Building strong fertility for both men and women with acupuncture and TCM dates back 2,000 years. In older couples, acupuncture can address erectile dysfunction, low sperm count, poor sperm morphology, painful intercourse and low libido, while improving the quality of both the egg and sperm. Researchers from Weill Cornell Medical in New York concluded acupuncture helps:

• Regulate the menstrual cycle.
• Increase blood flow to the uterus — improving chances of implantation.
• Reduce stress and anxiety, as hormones secreted during stress can significantly decrease fertility.
• Normalize endocrine systems that regulate ovulation — also helpful in women with Polycystic Ovarian Syndrome.

In 2008, the British Medical Journal published research concluding acupuncture can be a significant, clinically relevant adjunct to IVF, relaxing the uterus and increasing blood flow for the successful implantation of an embryo.

Acupuncture is also safe and effective in pregnancy, helping with:

• Poor memory
• Pregnancy rhinitis
• Swelling of hands and feet
• Gestational diabetes and preeclampsia
• Insomnia, anxiety and depression
• Low back pain
• Hip pain, neck and shoulder tension, achy joints, carpal tunnel, numbness and tingling in fingers, sciatica and more

In the postpartum years, acupuncture is excellent for building strong blood and energy in new moms, helping:

• Prevent and treat postpartum depression and anxiety that can sometime come with new motherhood
• Regulate sleep
• Treat minor aches and pains from carrying baby
• Relieve stress

And for the pre- and post-childbearing years, acupuncture provides support for:

• Teens at onset of menarche
• Diet, nutrition and lifestyle counseling to support healthy cycles and ease pre and post menopausal transitions
• Menstrual cycle balancing
• Mood balancing
• Perimenopause and Menopause hormonal fluctuations and symptoms such as hot flashes, vaginal dryness, night sweats, urinary problems, depression, irritability, insomnia and fatigue

Acupuncture takes your body into such a deep state of relaxation that the needles don’t hurt — most patients feel only a minimal prick as needles are inserted; some feel nothing at all. Patients quickly become believers when they experience the deep relaxation and healing power of acupuncture.

So instead of “take this pill to fix what ails you,” acupuncturists say, “try this needle, or this herbal remedy; it will remind your body of what it innately knows how to do — balance, relax, heal and transform!”

To add to your family’s healthy chi energy flowing, contact Charlotte at Peoples Wellness Center North for your personalized TCM, acupuncture and holistic healthcare experience, or attend her upcoming seminar, Acupuncture for Pregnancy Care and Postpartum Recovery.

Charlotte Sobeck, MSOM, L.Ac. practices Functional Traditional Chinese Medicine (TCM) and Acupuncture for the entire family, and specializes in fertility, prenatal, postpartum and pediatric care. She also practices pediatric Tui Na, an acupressure massage for infants and children that strengthens the immune system and treats common childhood health issues. Charlotte’s practice includes holistic healthcare consulting with a functional medicine approach.

“Qigong” translates from Chinese to mean, roughly, to cultivate or enhance the inherent functional (energetic) essence of the human being. It is considered to be the contemporary offspring of some of the most ancient (before recorded history) healing and medical practices of Asia. Qi Gong is an assortment of dynamic exercises that combines body, mind and spirit to enhance energy circulation and production in the body. It combines repetitive, fluid and intentioned motions with conscious breathing and an attempt to quiet the mind. It seeks to place a person in a state of peace and serenity where one can remain mindful and aware of one’s body and state of being, while also remaining active and present in a meditative state.

Qi Gong uses gentle movements, deep breathing and a meditative state of mind to keep vital energy, or Qi, flowing throughout the body. Disease and symptoms are a sign that Qi has become obstructed. Qi Gong focuses on clearing these blockages and allowing energy to flow again naturally. It can include sitting or standing meditation postures as well as either gentle or vigorous body shaking. Medical Qi Gong is also a much larger part of Traditional Chinese Medicine than many people realize, and is often under utilized in Western countries.

Qi Gong has many benefits and advantages. According to the article A Comprehensive Review of Health Benefits of Qigong and Tai Chi, “The combination of self-awareness with self-correction of the posture and movement of the body, the flow of breath, and stilling of the mind, are thought to comprise a state which activates the natural self-regulatory (self-healing) capacity.” A key idea behind the practice is that any form of Qi Gong has an effect on the cultivation of balance and harmony, positively influencing the human energy complex (Qi meridians/pathways) which functions as a holistic, coherent and mutually interactive system. In the above stated article, a study found that regular Qi Gong and tai chi practice produced benefits in the participant’s bone density, cardiopulmonary systems, physical function, reduction in falls, increased balance and quality of life, improved psychological symptoms, and enhanced immune- and inflammation-related responses. The benefits are vast and holistic for the entire body.

The most important thing to remember with Qi Gong is that it takes time and practice for the advantages and benefits to fully manifest. A person’s success is based on cumulative practice that develops over time, and mastery cannot be achieved with just a few hours of practice. It should be incorporated into a person’s lifestyle and become a daily habit for the full benefits to take effect. It takes discipline, willpower and commitment, just like any other exercise program.

One thing that is often emphasized by Qi Gong teachers is the need to allow the internal Qi to guide the movements, rather than one’s own muscles. Attention should be given and intention made to summon Qi from the region below the umbilicus, known as the ‘dantien’, when performing movements. It is not the simple repetition of muscle movements that impel the movements, but rather the deep, vital energy of the body surfacing and taking control of the body movements. This is a difficult concept for many, and one that requires repeated exposure and practice to master, but something that is well worth the commitment. The added benefit of Qi Gong is that it will increase your willpower, so the more you practice the easier it gets.

Many healthcare practitioners consider Qi Gong a highly worthwhile intervention that should continue to be emphasized in clinical practice and as a part of daily life. I feel lucky to have been exposed to it as a practitioner and I hope to learn ways to help incorporate it into the lives of my patients, while also making it an essential part of my daily existence.

Check out this article for more on Qi Gong, and join Anniina February 20 at 7pm at the South Lamar location of Peoples RX to learn about Qi Gong.

Anniina Gregg is a licensed acupuncturist (L.Ac.) and a certified herbalist and Oriental Medicine practitioner (NCCAOM). She specializes in healthy aging, digestive and fertility support, and restorative and rejuvenating therapies for stress and fatigue. Her unique style cultivates and encourages patients to find new balance and improved states of physical and mental health.