NEWSLETTERS
Qi Mail™
The Acupuncture Newsletter
December 2010
Treating Holiday Stress and Depression with Acupuncture
According to Oriental medicine, the cold months of winter are the perfect time to recharge your battery and generate vital energy, or Qi, in order to live, look, and feel your best.
The ancient Chinese believed that human beings should live in harmony with the natural cycles of their environment. The cold and darkness of winter urges us to slow down. This is the time of year to reflect on health, replenish energy and conserve strength.
Ruled by the water element, winter is associated with the kidneys, bladder and adrenal glands. The kidneys are considered the source of all energy or “Qi” within the body. They store all of the reserve Qi in the body so that it can be used in times of stress and change, or to heal, prevent illness and age gracefully.
Winter is the season where all living things slow down, conserve their energy and prepare for the outburst of new life and energy in the spring.
Eat warm hearty soups, whole grains, and roasted nuts to help warm the body’s core and to keep nourished. Sleep early, rest well, stay warm, and expend a minimum quantity of energy.
While optimal health and well-being in the winter season calls for rest, energy conservation and the revitalization of body and spirit, your holiday activities may have a different agenda.
The holidays can be filled with a dizzying array of demands, visitors, travel and frantic shopping trips. For many people, it is also a time filled with sadness, self-reflection, loneliness and anxiety. Compound the usual seasonal pressures with the constant barrage of bad economic news and you may find this to be one of the most emotionally trying times of the year.
Stress, anxiety and depression can cause a disruption in the flow of vital energy, or Qi, through the body. These energetic imbalances can throw off the immune system or cause symptoms of pain, sleep disturbances, abnormal digestion, headaches, and menstrual irregularities, and, over time, more serious illnesses can develop.
Acupuncture treatments can correct these imbalances and directly affect the way your body manages stress and your mental health.
Seasonal acupuncture treatments in winter serve to nurture and nourish kidney Qi which can greatly enhance the body's ability to thrive in times of stress, aid in healing, prevent illness and increase vitality.
Studies Show Acupuncture Effective for Stress and Depression
Since the early seventies, studies around the globe have suggested that treating mental health disorders with acupuncture has a positive and holistic effect on depressed patients, particularly when used in combination with psychotherapy and herbal treatments.
Psychologist John Allen, from the University of Arizona in Tucson, and Acupuncturist Rosa Schnyer, conducted the very first pilot controlled study on treating depression symptoms with acupuncture in the Western scientific world. In a double blind randomized study, 34 depressed female patients who met the DSM-IV diagnostic criteria were assigned to one of three treatment groups for eight weeks.
The first group received acupuncture treatment specifically tailored to their depression symptoms. The second group received a general acupuncture treatment not specific to depression, and the third group was placed on a waiting list for acupuncture treatment, but received no treatment. Those in the tailored acupuncture treatment group experienced a significant reduction in symptoms, compared to those in the non-specific treatment group. Moreover, over 50% of the participants no longer met the DSM-IV diagnostic criteria for depression after the study.
Study findings suggest that using acupuncture alone could be as effective as other types of treatments for relieving depression symptoms typically used in Western medicine, such as psychotherapy and drugs.
Numerous studies have demonstrated the substantial benefits of acupuncture specifically in the treatment of stress.
In 2008 Anesthesia & Analgesia published a study finding that an acupuncture point alleviated preoperative anxiety in children while a 2003 study conducted at Yale University showed that ear acupuncture significantly lowered the stress level of the mothers of children that were scheduled for surgery.
A German study published in Circulation found acupuncture significantly lowers both systolic and diastolic blood pressure. The extent of the blood pressure reductions by acupuncture treatments was comparable to those seen with anti-hypertensive medication or aggressive lifestyle changes, including radical salt restrictions.
The University of New Mexico measured the affects of acupuncture on 73 men and women with post-traumatic stress disorder (PTSD). The researchers found the acupuncture treatments to be as helpful as the standard treatment of cognitive behavioral therapy.
If the stress or depression in your life is throwing you off balance, consider acupuncture therapy to regain peace of mind, regulate your immune system and stay healthy.hree Super-Stress Busting Foods
The foods that you eat play a crucial role in your overall well-being as well as your ability to handle stress.
Over 1400 chemical changes occur as stress hormones, such as cortisone, deplete important nutrients such as B vitamins, vitamin C and magnesium from the body.
Here are three foods that can replenish your supply of these nutrients and enhance your ability to manage stress:
Cauliflower – Cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale are chock full of stress-relieving B vitamins. Cauliflower is also one of the very best sources of vitamin B5 or pantothenic acid.
Pantothenic acid helps turn carbohydrates and fats into usable energy and improves your ability to respond to stress by supporting your adrenal glands. Fatigue, listlessness, numbness and tingling or burning pain in the feet are all indications that you may need more vitamin B5 in your diet.
Salmon – Salmon is a healthy and delicious way to get your dose of B vitamins and omega-3 fatty acids. Vitamin B12 supports production of red blood cells, allows nerve cells to develop properly and is essential to the synthesis of the “happy” brain chemical serotonin.
Among the many benefits of omega-3 fatty acids, a 2003 study published in Diabetes & Metabolism found that a diet rich in omega-3 fatty acids significantly reduced the stress response and kept the stress hormones cortisol and epinephrine in check.
Blackberries - Blackberries are jam packed with Vitamin C, calcium and magnesium. Vitamin C has shown to be a powerful stress reducer that can lower blood pressure and return cortisol levels to normal faster when taken during periods of stress.
Blackberries have more than double the amounts of vitamin C, calcium and magnesium than their popular cousin, the blueberry.
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Qi Mail™
The Acupuncture Newsletter
July 2010
When functioning properly, the thyroid gland secretes just the right amount of thyroid hormone to regulate almost all the metabolic processes in your body. Too much or too little of these vital body chemicals and it can drastically influence energy levels, body weight and your mental health. With over 20 million Americans living with some form of thyroid disease, much attention has been given to the many ways that acupuncture and Oriental medicine can treat thyroid problems.
What is the thyroid?
The thyroid is a butterfly shaped gland that sits in the front of the neck. It is responsible for energy, metabolism, hormone regulation, body weight and blood calcium levels. Thyroid disorders stem from either an overproduction (hyperthyroidism) or underproduction (hypothyroidism) of thyroid hormones. When your thyroid is not functioning properly, your body can experience a variety of symptoms:
Hyperthyroidism:
Weight loss despite increased appetite
Increased heart rate, heart palpitations, higher blood pressure, nervousness, and excessive perspiration
More frequent bowel movements, sometimes with diarrhea
Muscle weakness, trembling hands
Development of a goiter (an enlargement in your neck)
Lighter or shorter menstrual periods
Hypothyroidism:
Lethargy, slower mental processes or depression
Reduced heart rate
Increased sensitivity to cold
Tingling or numbness in the hands
Development of a goiter (an enlargement in your neck)
Constipation, heavy menstrual periods or dry skin and hair
Hyperthyroidism and hypothyroidism can be diagnosed by testing the levels of thyroid hormones in your blood. Hormones secreted by the thyroid are measured, as well as thyroid-stimulating hormone (TSH), a chemical released by the pituitary gland that triggers hormone production in the thyroid. Some milder forms of hypothyroidism can also be detected by a consistently low basal body temperature.
How can acupuncture help?
Both Western and Eastern medicine offer various methods to restore thyroid hormone levels. Western treatments rely mainly on drugs and surgery while Eastern treatments aim to restore immune function as well as balance the production and release of thyroid hormones through a variety of approaches ranging from acupuncture and herbal remedies to lifestyle changes and special exercises.
In the treatment to thyroid problems, acupuncture can be used to restore hormonal balance, regulate energy levels, smooth emotions and help manage sleep, emotions and menstrual problems. There are several powerful acupuncture points on the ear and the body that can be used to regulate the production of thyroid hormones. Treatments take all of your symptoms into account and are aimed at balancing the energy within the body to optimize health.
When it comes to lifestyle changes, a diet rich in protein, calcium, magnesium, and iodine helps support thyroid function while certain foods known as goitrogens may interfere with thyroid hormone production and should be limited. These include cruciferous vegetables (such as cauliflower, cabbage, and Brussels sprouts), peanuts, and soy. Stress reducing exercises such as yoga or tai chi can also be beneficial.
If you have a thyroid problem, call for a consultation. A custom-tailored treatment plan will be created to suit your individual needs so that you can feel better quickly and safely!
Blood tests may not be sensitive enough to detect milder forms of hypothyroidism. Monitoring your body's basal (resting) temperature is often used to identify a thyroid hormone deficiency.
To track your basal temperature accurately, follow these guidelines:
• Shake the thermometer below 95°F at night and place it where you can reach it without getting out of bed.
• The following morning, before you get out of bed, take your temperature via your armpit for 10 minutes while staying as still as possible.
• Keep records of your temperature for at least three days. (Women should do this during the first two weeks of the menstrual cycle, as their basal temperature may rise during the latter half.)
•Normal basal body temperatures fall between 97.4° F and 97.8° F. If your basal temperature is consistently low, you could be mildly hypothyroid
Seaweed - Iodine is an essential element that assists the thyroid in producing thyroid hormone. By increasing iodine intake, patients have seen an increase in the production of thyroid stimulating hormone (TSH). The best natural source of iodine is kelp, bladderwrack and other seaweeds.
Coconut Oil - Virgin coconut oil is praised by health experts for its ability to lower cholesterol and stabilize blood sugar. It is made up largely of medium chain fatty acids, or triglycerides (MCTs). MCTs are known to speed metabolism, promote weight loss, and raise basal body temperatures.
Brazil nuts and walnuts – These nuts contain high amounts of selenium. Many hypothyroid patients have been found to have deficiencies in this trace mineral.
Qi Mail
The Acupuncture Newsletter
May, 2010
Acupuncture for Arthritis
May is National Arthritis Month and there's no better time to take action. If you suffer with arthritis, acupuncture can help.
Arthritis is one of the most pervasive diseases in the United States and is the leading cause of disability. According to the Centers for Disease Control and Prevention, one out of every three Americans (an estimated seventy million people) is affected.
For most people, arthritis pain and inflammation cannot be avoided as the body ages. In fact, most people over the age of fifty show some signs of arthritis as joints degenerate over time. Fortunately, arthritis can often be managed with acupuncture.
What is Arthritis?
Arthritis is not just one disease; it is a complex disorder that comprises more than one hundred distinct symptoms and can affect people at any stage of life. Two of the most common forms of arthritis are osteoarthritis and rheumatoid arthritis. While these two forms of arthritis have very different causes, risk factors and effects on the body, they share a common symptompersistent joint pain.
Osteoarthritis (OA) is the most common form of arthritis in the United States. OA begins with the breakdown of joint cartilage, resulting in pain and stiffness. Commonly affected joints include the fingers, knees, hips, and spine. Other joints affected less frequently include the wrists, elbows, shoulders, and ankles. When OA is found in a less frequently affected joint, there is usually a history of injury or unusual stress to that joint. Repetitive injury and physical trauma may contribute to the development of OA. If you have a strenuous job that requires repetitive bending, kneeling, or squatting, for example, you may be at high risk for OA of the knee.
Rheumatoid arthritis (RA) is a chronic, systemic inflammatory disorder that may affect many tissues and organs, but principally attacks synovial joints. Inflammation of the joint lining, called the synovium, causes pain, stiffness, swelling, warmth, and redness. The affected joint may also lose its shape, resulting in loss of normal movement.
Eastern View of Arthritis
In Oriental medicine, arthritis is called "Bi Syndrome." Bi Syndrome manifests as pain, soreness, or numbness of muscles, tendons and joints. Arthritis is treated according to which type of Bi Syndrome it falls into:
1. Moving (Wind) Bi Syndrome: Pain in the joints is widespread and moves from one area of the body to another. This is often accompanied by fever and chills.
2. Stationary (Damp) Bi Syndrome: The pain is localized and does not move. The body and limbs feel heavy and there is numbness and swelling.
3. Painful (Cold) Bi Syndrome: Severe pain in one part, or over one half of the body which becomes worse with cold and diminishes with warmth.
4. Heat Bi Syndrome: The flesh is hot, the area of pain is red and swollen, and the pain increases upon contact.
The type of Bi Syndrome the arthritis falls into will determine which acupuncture points and other treatment options will be utilized. The purpose of acupuncture is to trigger your body's innate ability to self heal. Treatments take all of your symptoms into account and are aimed at balancing the energy within the body, increasing the flow of qi and blood to the affected area, bringing down swelling and inflammation, relieving pain, and helping to prevent re-occurrence of the arthritis.
If you have arthritis and would like to learn more about how acupuncture can help, call now for a consultation.
Studies show that acupuncture can stimulate the production of hormones that reduce pain and inflammation.
In a German study, 3,500 people with osteoarthritis of the hip and/or knee received 15 sessions of acupuncture combined with their usual medical care. The results showed that the patients that had acupuncture had less pain and stiffness, improved function and better quality of life than their counterparts who had routine care alone. The improvements occurred immediately after completing a three-month course of acupuncture and lasted for at least another three months, indicating osteoarthritis is among conditions treated with acupuncture.
Another study, published in the journal Pain, looked at the effects of acupuncture among 40 adults with osteoarthritis of the knee. Among the patients in the study, those who had a daily acupuncture session for 10 consecutive days reported greater improvement in their pain compared with patients who received a "sham" version of the therapy.
Anti-inflammatory Diet-inflammatory Diet
Your diet plays a crucial role in helping you avoid or control arthritis.
The first objective of a healthy diet is to help you lose weight if you are overweight. Being overweight can cause additional stress to your joints.
Another way a balanced, varied diet can help ease the pain of arthritis is by providing vitamins and minerals that keep your joints healthy and avoiding damp foods such as dairy products and greasy or spicy foods.
Here are some other healthy and delicious choices to include in your diet.
Ginger - Ginger has been found to be a natural anti-inflammatory. make tea by combining one-half teaspoon of grated ginger root with eight ounces of boiling water. Cover and steep for 10 to 15 minutes, then strain and add honey to taste.
Fresh pineapple - Bromelain, an enzyme in pineapple, reduces inflammation. Be sure the pineapple is fresh, not canned or frozen.
Cherries - Recent research has shown that tart cherries are an excellent source of nutrients that may help to reduce joint pain and inflammation related to arthritis.
Fish - Cold-water fish such as salmon and mackerel contain omega-3 fatty acids, which help keep joints healthy as well as reduce pain and swelling. If you don't care for fish, consider supplementing your diet with fish oil capsules.
Turmeric - Another natural anti-inflammatory. You can sprinkle turmeric on scrambled eggs, add it to soups, or mix it into sauces or salad dressings.
Qi Mail is an opt-in acupuncture newsletter available by subscription only. We neither use nor endorse the use of spam. You are welcome to forward Qi Mail to friends and colleagues at any time. You can cancel your subscription at any time by clicking the link at the bottom of this email.
Qi Mail™
The Acupuncture Newsletter
March 2010
Stop Smoking with Acupuncture
Among current U.S. adult smokers, 70% report that they want to quit smoking and millions try to quit every year. If you have attempted to quit smoking, you know how difficult it can be. Nicotine is a powerful addiction. In fact, research suggests that nicotine is as addictive as heroin, cocaine, or alcohol.
It is estimated that most smokers will attempt to quit two or three times, or more, before finally kicking the habit. When conventional methods to quit smoking have failed, smokers often look outside mainstream approaches and turn to alternative medicine.
Acupuncture as an alternative approach to smoking cessation has a growing number of converts. In fact, acupuncture is often a court mandated treatment for drug addicts because of its ability to reduce cravings and alleviate withdrawal symptoms such as irritability, anxiety and difficulty concentrating.
A Formidable Addiction
More than 50 million Americans smoke. The numbers are even higher in other parts of the globe, with worldwide statistics showing that one out of three people over the age of 18 are smokers.
The reasons to quit smoking are endless. Cigarettes have 4,000 chemicals, including 43 known cancer-causing (carcinogenic) compounds and 400 other toxins. These include nicotine, tar and carbon monoxide, as well as formaldehyde, ammonia, hydrogen cyanide, arsenic and DDT. According to the CDC, tobacco is the cause of 443,000 premature deaths each year, and is associated with emphysema, lung cancer, high blood pressure, shortness of breath, chronic cough and an increase in frequency of colds and flu.
Many people want to quit because of the enormous expense of a cigarette habit or are just plain tired of being dependant on a substance. There is also considerable social pressure not to smoke. Most smokers can recall a dirty look or rude comment from someone that was nearby when they lit up.
How Does Acupuncture Help Break the Cigarette Habit?
Acupuncture is successful with smoking cessation and has turned a growing number of cigarette smokers into permanent ex-smokers. Treatments take all of your symptoms into account and aim at balancing the energy within the body to optimize health.
The acupuncture treatments focus on jitters, cravings, irritability and restlessness; all symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.
In one study conducted at the University of Oslo, Norway, acupuncture was found to significantly reduce the desire to smoke up to five years after the initial treatment. Subjects of the study also reported that cigarettes tasted worse than before treatment and that the treatments had effectively reduced their taste for tobacco.
The acupuncture needles used are hair-thin. They are superficially inserted into various points in the ears and body to assist with smoking cessation. In between treatments, small pellets are often taped to the acupuncture points on the ear. When a cigarette craving hits, gently pressing on the pellets stimulates the acupuncture points to calm the mind and eliminate the craving.
Acupuncture is not a panacea or a magic cure in the treatment of any addiction, including smoking. But, acupuncture is effective in making it easier to quit and remain smoke-free for good.
If you are ready to quit, call for a consultation to see how acupuncture can empower you to take control and begin a healthy and smoke-free life!
Source: Preventive Medicine. Volume 33, Issue 5, November 2001, Pages 364-372
Multivitamins, Folate, and Green Vegetables May Halt Gene Modification in Smokers
Green vegetables, multivitamins, and folate may protect current and former smokers against lung cancer, according to a study that appeared in the January 15 issue of Cancer Research. This study, supported by the National Cancer Institute, adds to the growing accumulation of research connecting high folate intake to decreased cancer rates.
In the study, researchers examined sputum samples of 1101 current and former smokers from the Lovelace Smokers Cohort in New Mexico. Detailed study of the cells and comparison of those cells with the Harvard Food Frequency profiles of the smokers’ dietary intake of leafy green vegetables, multivitamins and folate revealed that the dietary substances could be used to predict the prevalence of cellular gene methylation - a chemical modification used by the cell to control gene expression. High methylation is a potential marker for the early detection of lung cancer.
The study also investigated the associations between 21 dietary variables and methylation. Both higher intake of leafy green vegetables and folate were significantly associated with a reduced probability of high methylation.
This Smoking Acupuncture
Acupuncture Point for Quitting Smoking
There is an acupuncture point located on the wrist that is used exclusively for smoking cessation. The acupuncture point is used to alter the way cigarettes taste.
The acupuncture point is called, Tim Mee. It is located approximately one fingers breadth above the transverse crease of the wrist on the inside of the arm.
Tim Mee is often used in conjunction with another acupuncture point, Lung 7 that is located right above Tim Mee. Lung 7 is one of the most powerful of the lung meridian points. It is a popular acupuncture point for stopping a persistent cough and relieving a sore throat. Lung 7 is often used to treat conditions related to the head and neck. It is also used to improve circulation in the brain and stimulate memory.Tips to Quit Smoking
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1.Exercise more. Getting moving is a great way to remind yourself why you shouldn't smoke. Exercise can reduce your stress and help you relax far better than cigarettes.
2. Get plenty of fresh fruit and vegetable juices to neutralize and clear the blood of nicotinic acid and to fortify blood sugar.
3. Carrots, Carrot juice, celery, leafy green salads and citrus fruits promote body alkalinity and decrease cravings.
4. Avoid junk food, sugar and coffee. They can upset blood sugar levels and increase blood acidity which can aggravate smoking withdrawal symptoms.
5. Lobelia Tea or Green Tea can be sipped daily during the detox period to keep tissues flooded with elements that discourage nicotine cravings. Lobelia is traditionally used to rid the body of a strong toxin such as a snake bite.
5. Drink water. Research shows that dryness causes cravings. Sip water frequently throughout the day.
6. Practice deep breathing exercises to increase body oxygen and keep calm.
8. Come in for your acupuncture treatment.
Qi Mail™
The Acupuncture Newsletter
February 2010
5 Steps to a Healthy Heart with Acupuncture
February is the American Heart Association's Heart Health Awareness Month, emphasizing the dangers of heart disease and the importance of heart health.
Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attacks, congestive heart failure, and congenital heart disease. Despite dramatic medical advances over the past fifty years, heart disease remains a leading cause of death globally and the number one cause of death in the United States. By integrating acupuncture and Oriental medicine into your heart healthy lifestyle, you can dramatically reduce your risk of heart disease.
Taking small steps to improve your health can reduce your risk for heart disease by as much as eighty percent. Steps to prevention include managing high blood pressure, quitting smoking, maintaining a healthy weight, reducing stress and improved sleep - all of which can be helped with acupuncture.
1. Manage High Blood Pressure
High blood pressure makes the heart work harder, increasing its oxygen demands and contributing to angina. This excessive pressure can lead to an enlarged heart (cardiomegaly), as well as damage to blood vessels in the kidneys and brain. It increases the risk of heart attacks, stroke and kidney disease.
Acupuncture has been found to be particularly helpful in lowering blood pressure. By applying acupuncture needles at specific sites along the wrist, inside the forearm or in the leg, researchers at the Susan Samueli Center for Integrative Medicine at the University of California, Irvine, were able to stimulate the release of opioids, which decreases the heart’s activity and thus its need for oxygen. This, in turn, lowers blood pressure.
2. Quit Smoking
Most people associate cigarette smoking with breathing problems and lung cancer. But did you know that smoking is also a major cause of coronary artery disease? In fact, about twenty percent of all deaths from heart disease are directly related to cigarette smoking.
Acupuncture has shown to be an effective treatment for smoking. Acupuncture treatments for smoking cessation focus on jitters, cravings, irritability, and restlessness; symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.
3. Maintain a Healthy Weight
Obesity is associated with diabetes, high blood pressure and coronary artery disease, all of which increase the risk of developing heart disease, but studies have shown that excess body weight itself (and not just the associated medical conditions) can also lead to heart failure. Even if you are entirely healthy otherwise, being overweight still places you at a greater risk of developing heart failure.
Acupuncture and Oriental Medicine are an excellent adjunctive tool when it comes to losing weight. They can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety.
4. Reduce Stress
Stress is a normal part of life. But if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease, high blood pressure, chest pains, or irregular heart beats. Medical researchers aren't sure exactly how stress increases the risk of heart disease. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors worse. For example, if you are under stress, your blood pressure goes up, you may overeat, you may exercise less, and you may be more likely to smoke.
Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety and mental health. In addition to acupuncture, Oriental medicine offers a whole gamut of tools and techniques that can be integrated into your life to keep stress in check. These tools include Tui Na, Qi Gong exercises, herbal medicine, dietary therapy, meditations and acupressure that you can administer at home.
5. Improve Sleep
Poor sleep has been linked with high blood pressure, atherosclerosis, heart failure, heart attacks, stroke, diabetes, and obesity. Researchers have shown that getting at least eight hours of sleep is needed for good heart health and getting less than eight hours of sleep can put you at a greater risk for developing heart disease.
Acupuncture has shown great success treating a wide array of sleep problems without any of the side effects of prescription or over-the-counter sleep aids. The acupuncture treatments for problems sleeping focus on the root disharmony within the body that is causing the insomnia. Therefore, those who use acupuncture for insomnia achieve not only better sleep, but also an overall improvement of physical and mental health.
Come in for a consultation during Heart Health Awareness Month to see how acupuncture and Oriental medicine can assist you with your heart health and help you to live a long, healthy life.
Study Shows Acupuncture Significantly Lowers Blood Pressure
A German study published in the journal, Circulation, found that acupuncture significantly lowers both systolic and diastolic blood pressure. The extent of the blood pressure reductions by acupuncture treatments was comparable to those seen with antihypertensive medication or aggressive lifestyle changes, including radical salt restrictions.
For the study, 160 outpatients with uncomplicated, mild to moderate hypertension were randomized to six weeks of acupuncture performed by Oriental medicine practitioners or to a sham procedure. Patients underwent 22 sessions, each 30 minutes in length. By the end of the six weeks, 24 hour ambulatory systolic and diastolic blood pressures were significantly reduced from baseline in the acupuncture treated patients (5.4 mm Hg and 3.0 mm Hg, respectively). No significant changes were seen in the sham acupuncture group.
After six months the blood pressure reductions disappeared, leading investigators to conclude that ongoing acupuncture treatments would be required to maintain the blood pressure reductions.
Heart Healthy Foods
Here are some suggestions to support your heart healthy lifestyle.
Green Tea
Green tea contains several powerful antioxidants that reduce bad cholesterol and boost good cholesterol, improving an individuals overall cholesterol profile. Drinking green tea also seems to enhance cardiovascular health by improving the consistency of platelets in the blood and may even lower blood pressure.
Garlic
Just one clove a day--or 300 mg, three times daily--reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining the arteries and making them so narrow that blockages are likely.
Fruit
Oranges contain folic acid that helps lower your levels of homocysteine, a heart attack risk factor. Grapes are loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Pomegranate juice is chock-full of potassium and polyphenols, which promote heart health and have been shown to help lower cholesterol
Vegetables
Make sure that cruciferous vegetables such as kale, Brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals, are part of your heart health diet every day.
Fish
Fatty fish such as salmon and anchovies are foods loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Having even one fish serving a week could reduce your risk of death from a heart attack by fifty two percent.
Flaxseed
Flaxseed is one of the most potent sources of heart health-promoting omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by forty six percent while helping keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 Tbs flaxseed a day on your cereal or salad.
Nuts
Studies have found that those who eat more than 5 oz of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it--nuts can pile on the pounds.
Red Wine
Scientific studies overwhelmingly show that a daily glass of wine can reduce your risk of a heart attack. Both plant compounds called saponins and antioxidants in the "fruit of the vine" work to protect arteries. Researchers have found that red is much more effective than white for improving heart health.
Qi Mail™
The Acupuncture Newsletter
November 2009
Treating Autoimmune Disease with Acupuncture
Over 50 million Americans suffer from autoimmune disease; an autoimmune disease occurs when the body’s immune system attacks healthy tissue. Autoimmune disorders include Rheumatoid arthritis, lupus, thyroid disease, Addison's disease, pernicious anemia, celiac disease, multiple sclerosis, myasthenia gravis and Guillain–Barré syndrome. Due to the complexity of treating autoimmune disorders, integrative medicine solutions including acupuncture and Oriental medicine have received much attention as successful therapies in their treatment. Acupuncture is specifically noted for its use in pain relief, regulating the immune system, managing symptoms and improving quality of life.
What Causes Autoimmune Disease?
Under normal conditions, an immune response cannot be triggered against the cells of one's own body. In certain cases, however, immune cells make a mistake and attack the very cells that they are meant to protect. This can lead to a variety of autoimmune diseases. They encompass a broad category of over 100 diseases in which the person's immune system attacks his or her own tissue.
The exact mechanisms causing these changes are not completely understood, but bacteria, viruses, toxins, and some drugs may play a role in triggering an autoimmune process in someone who already has a genetic (inherited) predisposition to develop such a disorder. It is theorized that the inflammation initiated by these agents, toxic or infectious, somehow provokes in the body a "sensitization" (autoimmune reaction) in the involved tissues.
As the disease develops vague symptoms start to appear, such as joint and muscle pain, general muscle weakness, possible rashes or low-grade fever, trouble concentrating, or weight loss. The following symptoms may point toward something being wrong: numbness and tingling in hands and feet, dry eyes, hair loss, shortness of breath, heart palpitations, or repeated miscarriages can also be caused by an autoimmune response.
How Acupuncture Treats Autoimmune Disorders
According to Oriental medicine, autoimmune disorders occur when there is imbalance within the body. Imbalance can come from an excess or deficiency of yin and yang that disrupts the flow of qi, or vital energy, through the body. Acupuncture is used to help the body restore balance, treating the root of the disorder, while specifically addressing the symptoms that are unique to each individual.
Clinical research has shown that acupuncture causes physical responses in nerve cells, the pituitary gland, and parts of the brain. These responses can cause the body to release proteins, hormones, and brain chemicals that control a number of body functions. It is proposed that, by these actions, acupuncture affects blood pressure, body temperature and the immune system.
In addition to acupuncture, your treatment program to manage your autoimmune disorder may involve a combination of therapies including stress reducing exercises, moderate physical activity, herbal medicine, nutritional support and bodywork.
To learn more about how acupuncture can safely and effectively be incorporated into care for people with an autoimmune disorder, please call for a consultation today.
Acupuncture Effective for Crohn's Disease
In a study published in the journal, Digestion, acupuncture was found effective for treating Crohn's disease.
Crohn's disease is an autoimmune disease which involves chronic inflammation of the gastrointestinal tract. The main symptoms of Crohn's disease are abdominal pain, fever, fatigue and persistent, watery diarrhea. Symptoms range from mild to severe, and can come and go with periods of flare-ups.
In this German study, 51 patients with mild to moderately active Crohn's disease had a decrease in disease activity after receiving 10 sessions of acupuncture. Study members also showed an improvement in general well-being and reported an improvement in quality of life.
Source: Joos S, Brinkhaus B, Maluche C, Maupai N, Kohnen R, Kraehmer N, Hahn EG, Schuppan D. Acupuncture and moxibustion in the treatment of active Crohn's disease: a randomized controlled study. Digestion. 2004;69(3):131-9.
This Issue
6 Food Tips for Autoimmune Disorders
A class of plant chemicals known as bioflavinoids has been found to dramatically reduce inflammation and improve symptoms associated with autoimmune disorders.
Tea: Both green and black tea contain the flavenoids, catechins and theaflavins, which are beneficial in autoimmune disease.
Apples: Apples, contain the flavanoid, quercetin that can reduce allergic reactions and decrease inflammation. Quercetin occurs naturally in certain foods, such as apples (with the skin on), berries, red grapes, red onions, capers, and black tea.
Carrots: Carotenoids are a family of plant pigments that include beta-carotene. A lack of carotenoids in the diet is thought to promote inflammation. Good sources of carotenoids include apricots, carrots, pumpkin, sweet potato, spinach, kale, butternut squash, and collard greens.
Ginger: Recent studies show that ginger reduces inflammation by inhibiting prostaglandin and suppresses the immune system's production of pro-inflammatory cytokines and chemokines, reducing disease severity in patients with rheumatoid arthritis.
Omega-3: Omega-3 essential fatty acids can counter the formation of chemicals that cause inflammation. Good natural sources include flaxseed oil and salmon.
Fiber: A healthy and active colon can decrease food sensitivity, which, in turn, can lighten the burden on your immune system. For maximum autoimmune health, increase the fiber in your diet.
Qi Mail
The Acupuncture Newsletter
October 2009
Acupuncture and Menopause: Creating Physical and Emotional Health with Acupuncture
With its close understanding of the female body, Oriental medicine has always addressed the special needs of women throughout their lives. Menopause, in particular, is an area in which Oriental Medicine shines. Acupuncture and Oriental Medicine have the ability to detect energetic changes that occur in the body and quickly relieve uncomfortable symptoms that accompany the onset of menopause.
What is Menopause?
Menopause is a transitional period marking the cessation of ovulation in a womans body. Most women stop menstruating between the ages of 48 and 52, but symptoms can begin as early as 35. Symptoms vary from mild to severe, and are brought on as our bodies try to adapt to decreasing amounts of estrogen. Symptoms include hot flashes, night sweats, insomnia, fatigue, mood swings, memory loss, vaginal dryness, headaches, joint pain, and weight gain.
From an Eastern Perspective
According to Oriental Medical theory, menopause occurs when a womans body begins to preserve blood and energy in order to sustain her. The kidney is the organ system in Oriental Medicine that is viewed as the root of reproduction, vitality and longevity. Menopause signifies the depletion of the fertility essence stored within the kidneys. Blood and essence from the kidneys are conserved and cycled through the body to nourish the womans spirit and extend her longevity. Thus, in Oriental Medicine, menopause is seen as true change in life from mother to enlightened and wise being.
Treating Menopause with Acupuncture and Oriental Medicine
Few areas of womens health stir up as much confusion and debate as Hormone Replacement Therapy (HRT), which is normally started when the first symptoms of menopause appear. While HRT may alleviate hot flashes and prevent osteoporosis, they may also increase the risk of breast, ovarian and uterine cancer, and have a number of significant side-effects. But HRT isnt the only solution, Oriental medicine has long recognized that health and vitality can be sustained over a womans lifetime by restoring balance within the body and supporting the natural production of essential hormones.
Lifestyle and Dietary Instructions
Menopause patients are encouraged to maintain a healthy weight and to follow a diet with a high content of raw foods, fruits and vegetables to stabilize blood sugar. Some foods may exacerbate hot flashes or increase mood swings; steer clear of dairy products, red meats, alcohol, sugar, spicy foods, caffeine, and dont smoke. Lastly, try to eliminate stress, tension and anxiety or learn techniques to cope with stress so that you can diminish the effects that it has on your body and mind.
With support from Acupuncture and Oriental Medicine along with small changes in lifestyle and diet, menopause can be a time of a revival of vital energy and an opportunity for personal growth. Please call with any questions or to schedule a consultation.
Study on Acupuncture for Hot Flashes
Acupuncture reduces nighttime hot flashes caused by menopause, according to a study published in the journal, Fertility and Sterility.
Researchers found that seven weeks of acupuncture treatment reduced the severity of nighttime hot flashes by twenty-eight percent among menopausal women compared with a six percent decrease among women who had a sham acupuncture treatment.
The effects of acupuncture vs. a sham acupuncture treatment on the severity and frequency of nighttime hot flashes were compared. Taking part in the study were twenty-nine menopausal women experiencing at least seven moderate to severe hot flashes per day.
All of the women underwent nine treatments from trained acupuncturists in sessions over seven weeks. Twelve of the women received real acupuncture using points selected to target hot flashes and sleepiness. The rest of the women received a sham acupuncture treatment using non-penetrating needles at random acupuncture channel points.
Throughout the study, the women reported the number and severity of their hot flashes. The results showed that nighttime hot flash severity decreased significantly (twenty-eight percent) among the women who received acupuncture vs. a six percent drop among the women who got the sham treatment. However, they did not see a similar finding in the frequency of nighttime hot flashes between the two groups.
Researcher Mary Huang, M.S., of Stanford University, and colleagues say the results suggest acupuncture deserves further study as an alternative treatment for menopausal hot flashes.
Source:
Huang, M. Fertility and Sterility, September 2006; Vol. 86: pp. 700-710. News release, American Society of Reproductive Medicine.
Acupuncture Points for Menopause
While many different acupuncture points are used, depending on your specific symptoms and the state of your overall health, here are some acupuncture points that are commonly used to treat menopause:
Du 20 - Located on the top of the head, midway between the ears. This point helps clear the spirit and rebalances the yin and yang elements of the body.
Urinary Bladder 23 (UB 23) - A lower back point that is level to the second lumbar vertebra. This point invigorates the kidney system and nourishes kidney essence. It is often used to strengthen the lumbar region and the knees.
Kidney 3 (Ki 3) In the depression between the inside ankle bone and the Achilles tendon, level with the tip of the ankle bone. Kidney 3 invigorates and strengthens the kidney system and regulates the uterus.
Kidney 7 (Ki 7) Located approximately 2 fingers breadth above Kidney 3. It is used to treat hot flashes and night sweats.
Spleen 6 (Sp 6) - Located about 4 fingers breadth above the tip of the inside ankle bone in a depression. This is one of the most influential points for womens health. It strengthens the spleen, resolves damp, promotes the smooth flow of Qi, strengthens the kidneys, nourishes blood and yin, benefits urination, regulates uterus and menstruation, moves and cools blood, relieves pain and calms the mind.
Qi Mail
The Acupuncture Newsletter
September 2009
Acupuncture for Headaches
Headaches are extremely common. While everyone experiences an occasional headache, statistics show that 1 out of 6 people suffer from chronic headaches.
Acupuncture can effectively relieve headaches, as well as treat their underlying causes. In fact, headaches are one of the conditions most commonly seen in acupuncture clinics today. It can offer powerful relief without the side effects that prescription and over-the-counter drugs can cause.
Headaches that can be treated with acupuncture include migraines, tension headaches, headaches occurring around the menstrual cycle, sinus headaches and stress-related headaches.
How Acupuncture Treats Headaches
Many variables are looked at in order to properly diagnose and successfully treat headaches. Each individual is treated differently depending on their unique symptoms.
Some of the factors that will determine what acupuncture points and other treatment techniques are used include: what triggers the headaches; the location, frequency and intensity of the headaches; the quality of the pain; the time of day that they occur; what helps the headaches and what makes them worse.
Types of Headaches
When treating with acupuncture, headaches are often classified by their location. This is only a broad guideline which needs to be further refined and integrated into the treatment for each individual, but this shows meridians and patterns that affect each area of the head.
Top of Head: Liver Meridian (Liver Blood Deficiency, Liver Yang Rising)
Sides of Head: Gall-Bladder Meridian (Liver-Yang, Liver-Fire or Liver-Wind Rising)
One Side Only: Gall-Bladder Meridian (Liver-Yang or Liver-Fire Rising)
Temples: Gall-Bladder Meridian (Liver-Yang, Liver-Fire or Liver-Wind Rising)
Behind the Eyes: Liver Meridian (Liver Blood Deficiency, Liver Yang Rising)
Forehead: Stomach Meridian (Stomach Deficiency or Stomach-Heat)
Back of Head (Occipital): Bladder Meridian (Kidney Deficiency or Damp-Heat in the Bladder) or External Wind
Whole Head: Kidney-Essence Deficiency or External Wind
Acupuncture can significantly relieve headaches and is an important component to managing recurring headaches and migraines. If you have any questions, please call for a consultation.
Studies Show that Acupuncture Stops Headaches
Two separate systematic reviews by Cochrane Researchers show that acupuncture is an effective treatment for prevention of headaches and migraines.
In each study, the researchers tried to establish whether acupuncture could reduce the occurrence of headaches. One study focused on mild to moderate but frequent "tension-type" headaches, whilst the other focused on more severe but less frequent headaches usually termed migraines. Together the two studies included 33 trials, involving a total of 6,736 patients.
Overall, following a course of at least eight weeks, patients treated with acupuncture suffered fewer headaches compared to those who were given only pain killers. In the migraine study, acupuncture was superior to proven prophylactic drug treatments.
In one specific study involving 270 patients, acupuncture cut tension headache rates almost in half. Researchers divided the patients who reported similarly severe tension headaches into three groups for the study. Over the projects eight-week period, one group received traditional acupuncture, one received only minimal acupuncture (needles inserted at non-acupuncture points, and at only shallow levels), and the third group received no treatment.
Those receiving the traditional acupuncture reported headache rates of nearly half that of those who received no treatments, suffering 7 fewer days of headaches. The minimal acupuncture group suffered 6.6 fewer days, and the non-acupuncture group suffered 1.5 fewer days. When they received acupuncture after the main study period, the no treatment group also reported significantly fewer headache days.
The improvements continued for months after the treatments were concluded, rising slightly as time went on.
Sources:
British Medical Journal, July 2005
Acupuncture for tension-type headache. Acupuncture for migraine prophylaxis.
7 Healthy Habits for Headache Sufferers
Diet- Eat regular meals at regular times to avoid your blood sugar from falling too quickly. Also, avoid foods and drinks that are known to trigger headache attacks including processed meats, aged cheese, alcohol, and foods and beverages that contain aspartame.
Sleep- Maintain a regular sleeping schedule, including weekends and vacations.
Stress- Stress is one of the most common headache and migraine triggers. Implement stress reduction techniques into your daily life.
Exercise- Exercise stimulates the body to release endorphins, which are brain chemicals that improve mood and relieve stress, which are known headache triggers.
Headache Diary- Keep a diary of when your headaches occur, along with any triggers, and share the information with your healthcare provider.
See Your Healthcare Provider- Make an appointment with your healthcare provider to specifically discuss your headache.
Be a Partner in Your Headache Care- Be informed, be a participant in your treatment and be an advocate for your headache care.
5 Ways to Relieve Headaches Naturally
Want some natural alternatives to ease your aching head?
The Headache Point
Large Intestine 4 is such a powerful acupuncture point for headaches that is often referred to as the headache point. It is located on the padded area of your hand between the thumb and index finger, between the first and second metacarpal bones. Massage this point with your thumb on both hands for approximately 30 seconds.
Peppermint Oil
Peppermint oil has a calming and soothing effect on the body, and is often used to treat headaches. Rub peppermint essential oil across your forehead and temples to relieve a tension headache or inhale a peppermint steam treatment to treat a sinus headache. Adding 10-15 drops of peppermint oil to a warm bath is another great way to relax, help reduce muscle tension and relieve a headache.
Cayenne Pepper
Research suggests that capsaicin can help relieve cluster headaches. In one study, people with cluster headaches rubbed a capsaicin preparation inside and outside their noses on the same side of the head as the headache pain. Within five days, 75 percent reported less pain and fewer headaches.
Feverfew
Feverfew is a medicinal herb that has been used since ancient Greece for swelling and inflammation. Studies have shown that feverfew limits inflammation of blood vessels in the head and can reduce headaches. Feverfew generally takes up to four to six weeks to take effect. Sip tea or take a feverfew supplement daily.
Ginger Tea
Numerous clinical studies have shown that ginger can be used to relieve headaches. Researchers believe it does so by relaxing the blood vessels in the head and diminishing swelling in the brain. It also activates natural opiates in the brain that relieve pain, and it reduces prostaglandins, which are responsible for causing inflammation.
Qi Mail™
The Acupuncture Newsletter
August 2009
Acupuncture for Fibromyalgia Syndrome
Fibromyalgia Syndrome (FMS) affects an estimated 2 percent of the population. Conventional therapies are limited in the success of treating this complex and unexplained condition. Current treatment is largely comprised of prescribing different medications for the varying symptoms in a trial and error approach. Research shows that as many as 90 percent of people with fibromyalgia have turned to complimentary and alternative medicine to manage their symptoms. Acupuncture, in particular, has become a popular treatment choice and has shown to be an effective treatment for FMS.
What is Fibromyalgia Syndrome?
Fibromyalgia is a medically unexplained syndrome characterized by chronic widespread pain, a heightened and painful response to pressure, insomnia, fatigue, and depression. While not all affected persons experience all associated symptoms, the following symptoms commonly occur together:
• chronic pain
• debilitating fatigue
• difficulty sleeping
• anxiety and depression
• joint stiffness
• chronic headaches and jaw pain
• difficulty swallowing
• dryness in mouth, nose, and eyes
• hypersensitivity to odors, bright lights, and loud noises
• inability to concentrate (called "fibro fog")
• incontinence
• irritable bowel syndrome
• numbness or tingling in the fingers and feet
• painful menstrual cramps
• poor circulation in hands and feet (called Raynaud's phenomenon)
• restless legs syndrome
Fibromyalgia is diagnosed when there is a history of widespread pain in all four quadrants of the body for a minimum duration of three months and pain when pressure is applied to at least 11 of 18 designated tender points on the body. This condition does not result in any physical damage to the body or its tissues and there are no laboratory tests which can confirm this diagnosis.
Symptoms often begin after a physical or emotional trauma, but in many cases there appears to be no triggering event. Women are more prone to develop the disorder than are men, and the risk of fibromyalgia increases with age.
From an Eastern Perspective
The Oriental medicine theory of pain is expressed in this famous Chinese saying: "Bu tong ze tong, tong ze bu tong" which means "free flow: no pain, no free flow: pain."
Pain is seen as a disruption of the flow of Qi within the body. The disruption of Qi that results in fibromyalgia is usually associated with disharmonies of the Liver, Spleen, Kidney and Heart Systems.
The Acupuncture Treatment
Oriental Medicine does not recognize fibromyalgia as one particular disease pattern. Instead, it aims to treat the specific symptoms that are unique to each individual depending on their constitution, emotional state, intensity and location of their pain, digestive health, sleeping patterns and an array of other signs and symptoms. Therefore, if 10 people are treated with Oriental medicine for fibromyalgia, each of these 10 people will receive a unique, customized treatment with different acupuncture points, different herbs and different lifestyle and dietary recommendations.
Because the symptoms of fibromyalgia are highly variable form one person to another, a wide array of traditional and alternative treatments has been shown to be the most effective way of treating this difficult syndrome. A treatment program may include a combination of psychological or behavioral therapies, medications, exercise, acupuncture, herbal medicine and bodywork.
If you have fibromyalgia, acupuncture and Oriental medicine may be what you’ve been looking for to ease your symptoms and reclaim your health and vitality. Please call for a consultation today.
Study on Acupuncture and Fibromyalgia
A recent study from the Mayo Clinic found acupuncture helpful in treating the fatigue and anxiety commonly experienced by fibromyalgia patients. In the trial, patients who received acupuncture to counter their fibromyalgia symptoms reported improvement in fatigue and anxiety, among other symptoms. Acupuncture was well tolerated, with minimal side effects.
In the double-blind study, Mayo Clinic doctors gave 25 fibromyalgia patients acupuncture, and 25 “sham” acupuncture treatments. Patients received six treatments during the two- to three-week study. Those who received acupuncture treatments reported less fatigue and anxiety one month following after treatment than did the “sham” group.
"The results of the study convince me there is something more than the placebo effect to acupuncture," says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist. "It affirms a lot of clinical impressions that this complementary medical technique is helpful for patients."
Dr. Martin says the study demonstrates that acupuncture is helpful, and also proves physicians can conduct a rigorous, controlled acupuncture study. Future research could help physicians understand which medical conditions respond best to acupuncture, how to apply it to best relieve symptoms, and how long patients can expect to their symptoms to decrease after each treatment.
Dr. Martin performed the study at Mayo Clinic Rochester with co-authors Ines Berger, M.D.; Christopher Sletten, Ph.D.; and Brent Williams. The study used only two acupuncturists and examined only patients who reported more severe symptoms, offering better experimental control. Still, the Mayo Clinic doctors urged more study to see how acupuncture can best be used in treating fibromyalgia patients.
Source: Mayo Clinic (2006, June 13). Acupuncture Relieves Symptoms Of Fibromyalgia, Mayo Clinic Study Finds.
10 Tips for Preventing Fibromyalgia
You can help cut your risk significantly by incorporating a few simple lifestyle changes into your daily routines and habits, according to Bob Flaws, author of Curing Fibromyalgia Naturally with Chinese Medicine.
1. Eliminate processed foods from your diet, especially white sugar and white flour products. These products give our bodies little nutrition and over time can damage our digestion as well as cause obesity, one of the common problems related to fibromyalgia.
2. Include all unprocessed foods in your diet, such as proteins, complex and unrefined carbohydrates, vegetables, whole grains and legumes.
3. Eat foods that support the functions of the spleen and stomach. In other words, avoid overly greasy foods, ice cold drinks, alcohol, raw and uncooked foods, hot, peppery foods, coffee, and too much fruit. Avoid daily juice drinks since these are the same as eating a candy bar in the amount of sugar introduced into the body.
4. Stop drinking sodas. Sodas are acidic in nature and loaded with sugar and chemicals. Sodas are detrimental to both the spleen and the kidneys.
5. Find some type of exercise that you really enjoy and just do it! Pumping iron is not for everyone. You would probably benefit most from some kind of cardiovascular exercise to keep to blood moving, like swimming, yoga, stretching, and bicycling.
6. Take a walk every day. If you live with a dog or cat, play with them daily. Animals live in the moment and love to play. This is a great way to break stressful daily routines.
7. Practice Chinese self massage every morning by stimulating the acupuncture points on the body and limbs to help promote the flow of Qi and blood in the channels.
8. Buy some relaxation tapes with guided imaging. Learn how to really relax. This means bodily relaxation as well as mental repose. Use these tapes daily for the best results.
9. Take a look at the old habits and patterns of your life and ask yourself what you can do to make your life better. Take up tasks and hobbies that are interesting to you and break the normal routine of your day.
10. If you know that you have too much stress in your life, find a solution. This may be finding a new job or new, more supportive relationships. Understand that stress alone can kill you, and if you smoke and consume alcohol to escape stressful situations, you are only fooling yourself.
