Suffering through Menopause? HRT isn't the only answer

"What is happening to my body?" is the question many women ask themselves in the midst of the many hormonal changes leading to menopause and many women suffering acutely wish there was a way out of going through "the change".  Although there is no way to avoid this natural transition in a woman's life, there are many things that can help ease the unpleasant symptoms and reinforce the positive benefits of becoming a post-menopausal woman.

Menopause is a transitional period marking the cessation of ovulation in a woman's body. This time of change may last a few months to several years. Symptoms vary from mild to severe, and are brought on as our bodies try to adapt to decreasing amounts of hormones. Symptoms include hot flashes, night sweats, insomnia, fatigue, mood swings, memory loss, vaginal dryness, headaches, joint pain, and weight gain.  Medical treatment is usually through Hormone Replacement Therapy (HRT).  While this may alleviate hot flashes and prevent osteoporosis, it will also increase the risk of breast, ovarian and uterine cancer, and have a number of significant side-effects, hence the confusion and debate surrounding this therapy.

 But HRT isn't the only solution. Menopause is an area in which Oriental Medicine shines. Acupuncture has the ability to detect energetic changes that occur in the body and quickly relieve symptoms such as hot flashes, foggy mind, and irritability. According to Chinese Medical theory, menopause occurs when a woman's body begins to preserve blood and energy in order to sustain her vitality and longevity.  Thus, in the Chinese Medicine system, menopause is seen in a more positive light and in fact Asian women tend to suffer less from unpleasant symptoms comes the menopause.

Evidence that acupuncture has been used for women's health in China can be found in early medical literature dating back over 2,000 years and recent studies suggest that acupuncture is an effective treatment for hot flashes, anxiety, insomnia and many other symptoms associated with menopause. A 1989 study into the effectiveness of acupuncture for hot flushes showed that 85% of women reported an improvement, including 20% who experienced complete remission.  More recent research (University of Tromsø, 2009) showed that 10 acupuncture treatments over 12 weeks could reduce hot flashes and improve sleep.

Traditional Chinese Medicine does not recognize menopause as one single condition. Instead, it aims to treat the specific symptoms that are unique to each individual using a variety of techniques such as acupuncture, lifestyle/dietary recommendations and exercises to correct imbalances found in the body.

Although these suggestions work for many women, every woman is different and Chinese medicine treatments are tailored to the individual.  For more information or an appointment with Carole Duménil, call 693 939 188 or visit www.5element-acupuncture.com. 

Acupuncture and Back Pain

Back pain is one of the leading causes of work-related sickness absence. Approximately 40% of people experience lower back pain at some point in their adult life. Acute episodes are usually less than 6 weeks in duration, while chronic lower back pain can last for more than 12 weeks.
The causes can range from strains in the muscles of the back, or a structural problem like a damaged vertebral disc which can result in a pinched or irritated nerve. Back pain can also be a symptom indicating a kidney infection. Western medical treatment in the acute phase is generally by pain relief with Paracetamol, and anti-inflammatories such as Diclofenac. In the long term physiotherapy is used to encourage, through exercises, the strengthening of the muscles of the back.

Traditional acupuncture regards symptoms like back pain as an indication that the body's Qi (or energy) is out of balance in some way. The nature and extent of the imbalance is determined through diagnosis, and this is achieved through asking the patient to relate the history of the complaint, the nature of the symptoms, and information about what improves or aggravates them. The practitioner will also need to examine the pulse, which is felt at both wrists, with particular attention being paid to qualities such as strength, depth and rhythm.

Treatment can be directed at either the root of the imbalance or the outward manifestation. In the case of lower back pain there are specific acupuncture points which can address the root or systemic cause of the problem; or points which can be used to alleviate the immediate pain and inflammation. It s not unusual to treat both the systemic cause and the outward manifestation in the same treatment.

Modern research has generally  shown that  acupuncture is significantly better than no intervention, and at least as effective as the standard Western medical interventions (more information on http://www.acupuncture.org.uk/a-to-z-of-condiions/a-to-z-of-conditions/back-pain.html).  The use of traditional acupuncture in the treatment of low back pain received a significant endorsement in May 2009 when the National Institute of clinical Excellence, NICE published a guidance paper for GP's recommending that they offer a course of 10 sessions of acupuncture as a first line treatment for persistent, non specific lower back pain, http://www.nice.org.uk/CG88

To find a qualified practitioner in your area please use the following link:
http://www.acupuncture.org.uk/find

See how acupuncture helped plumber Stephen with his back pain (British Acupuncture Council):

Prepare for the cold & flu season

By paying attention to your body and recognizing the first signs of a cold or flu, you may be able to prevent it from developing. Common first signs include: scratchy throat, sneezing, achiness in your body or head, feeling unusually tired, sensitivity to wind or drafts, or even just not wanting to go outside without an extra layer of clothing.

In addition to getting acupuncture as soon as possible, there are a number of things you can do to help boost your immune system so you can fight the illness more quickly and effectively. 

Chinese medicine classifies colds and flus into two primary categories, depending on whether the primary signs are more of heat or of cold.
Heat signs include fever/feeling hot, thirst, sweating, headache, painful sore throat, yellow/green nasal discharge and an aversion to heat.
Cold signs include feeling chilled, sneezing, a stiff neck, lack of sweating, clear/white nasal discharge and an aversion to cold.

Home remedies

For heat signs, help your body cool while it fights the pathogen.
Add ½ cup of chrysanthemum flowers and ½ cup of mint leaves to 4 cups of water and boil for 20 minutes to make a tea. To stay hydrated, thsi mix of juices is especially effective: 1 head of cabbage, 2 cucumbers, 2 oranges and 1 cup of dandelion greens.
For cold signs, help your body clear the pathogen by using warming foods that help you sweat.
Have a steaming bowl of miso soup with extra scallions. You can also make a tea with: 1 chopped scallion, 3 slices of fresh ginger, 1 chopped garlic clove, some basil and a pinch of powdered cinnamon. Add to 3 cups of water and bring to a boil.

The best way to fight colds and flus is still to avoid getting them in the first place. Wash your hands often and avoid touching common items in public places such as door handles. Also, keep yourself warm, dry and well nourished so your body can use its energies to protect you.

Arthritis and Acupuncture

Osteoarthritis is, as anyone who has this condition will know, can be extremely painful, and debilitating. From a biomedical standpoint it affects the cartilage and other parts of the body's joints; mainly the knee and hip. The condition is characterised by short or extended episodes of significant pain and loss of function, that is often accompanied by inflammation. The treatments which western medicine have developed to treat osteoarthritis range from various pain relief and steroid preparations to joint replacement.

Acupuncture, on the other hand, is based on the principles underlying traditional Chinese medicine theory. It may, as a stand alone treatment or in combination with western medical treatment, help relieve pain and improve movement for patients suffering from osteoarthritis. Acupuncture has, as an underlying principle a holistic approach to health, and it recognizes that we are all closely connected with nature and the earth. From a scientific point of view we are composed of the same fundamental constituents that are found in all elements of life and we are also subject to the same cycles that exist in nature. Another important concept underpinning acupuncture and Chinese medicine is that of Qi or vital energy. Symptoms or conditions such as osteoarthritis are thought, from the standpoint of Chinese medicine to arise from imbalances in the body's Qi.

Acupuncture seeks to treat the person as a whole rather than specific symptoms in isolation. This is achieved by correcting the imbalances in the flow of Qi, which are diagnosed through taking a detailed medical history, examination of the tongue coating and reading the pulses at the wrist. The treatment is carried out by the insertion of very fine needles into specific points. An important aim of treatment is also to improve the harmony of the body's natural cycles and in this way help maintain health.

If you would like more information about acupuncture in the Costa del Sol please visit costadelsolacupuncture.es.

In addition, the British Acupuncture Council website has facts sheets about the condition: http://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-condit...

and Arthritis research UK also has lots of helpful information http://www.arthritisresearchuk.org/support-us/get-involved/national...

Increase Lactation for Breastfeeding Naturally

While it is a wonderful decision to breastfeed your baby, because of the short and long term benefits for both mother and baby, at times it might be a bit of a challenge to produce breast milk on demand in order to meet a newborn’s need.

Here are a few simple and easy methods that can stimulate milk production:

#1 Drink Enough Water

Approximately 3 to 5 days after giving birth is when a mother’s milk is expected come in. If the milk production is low, the best option at this point is to increase one’s water consumption prior to breastfeeding.

#2. Apply Warm Towels to the Breast to Increase Milk Flow

First sterilize two small towels in hot water; let it cool some what, and then apply them to both to the breast. Remove both towels after 3 to 5 minutes and then breast feed. This should increase the flow of milk dramatically

#3 Eat Well

This may seem like common sense but it is very important to eat a balanced diet when breastfeeding as you need proper nutrition yourself in order to produce milk for your baby. It is also a good way to ensure that the baby is getting a balanced food intake and that your body is able to recover from childbirth in the best conditions.

#4 Gentle Exercise

Going for a walk after eating will also increase milk production, because you are increasing the digestive process and burning energy which increases the secretion of gastric juices.

#5 Fenugreek Seeds

Fenugreek seeds and fennel tea have traditionally been used for stimulating milk production almost immediately.  

To make fenugreek tea, add a tablespoon of fenugreek seeds to 2 cups of water in a pan and bring to the boil.  Let it simmer for 15 to 20 minutes and then remove from the stove and set it aside to brew for about a half hour or until the tea turns dark brown to black.  It is then ready to drink although you may add sugar or honey to taste.

You can also use fennel tea but always make sure that you allow the tea bag to brew in the hot water before removing tea bag from cup. Then sweeten to taste.



#6 Acupuncture
Acupuncture has long been used to address issues of milk production and recent modern research shows its efficacy.  According to Chinese medicine, insufficient milk production is characterized by either:
- breasts are soft and the milk production is insufficient
- breasts are distended but the milk is not flowing
The use of acupuncture can trigger the body to release more prolactin, a hormone essential to milk production.  Acupuncture can also help reduce inflammation and breast engorgement.

Acupuncture Helpful for Fibromyalgia, According to New Study

The June 2013 edition of the Journal of Acupuncture and Meridian Studies reports on a study that found acupuncture helpful with fibromyalgia symptoms, including reducing pain sensitivity ...

Fibromyalgia Syndrome (FMS) is believed to affect between 3% and 5% of the population according to a survey in five European countries. Conventional therapies often have limited success in treating this complex and unexplained condition and the treatment strategy often consists in prescribing different medications for the varying symptoms in a trial and error approach. A vast majority of fibromyalgia sufferers tend to turn to complementary therapies to manage their symptoms. Acupuncture, in particular, has become a popular treatment choice and has shown to be an effective treatment modality.

What is Fibromyalgia?
Fibromyalgia is a chronic condition characterized by widespread pain and profound fatigue.  The pain is often described as a diffuse, aching or burning sensation and may change in intensity and change location although it is commonly more severe in parts of the body that are used the most. The accompanying fatigue may range from feeling tired to experiencing the exhaustion of a "flu like" illness.  It can come on suddenly, leaving the person feel completely drained, as if someone just "pulled the plug". While not all affected persons experience all associated symptoms, the following symptoms commonly occur together:

• chronic pain
• debilitating fatigue
• difficulty sleeping and unrefreshing sleep
• joint stiffness
• chronic headaches (ranging from ordinary headaches to migraines) and jaw pain
• hypersensitivity to smells, bright lights and loud noises 
• lack of concentration ("foggy or fuzzy head") and poor memory
• irritable bowel syndrome
• numbness or tingling in the fingers and feet
• poor circulation in hands and feet

Although fibromyalgia is not new, it can be difficult to diagnose as the condition cannot be identified through standard tests (X-rays, laboratory tests) but the widely accepted criteria for diagnosis are:
- pain in all four quadrants of the body for a minimum duration of three months and
- pain on pressure in at least 11 of 18 designated tender points on the body

Most people report that their symptoms started after a physical or emotional trauma, a period of stress or overwork, sometimes accompanied by a bout of flu or other illness that the person didn't fully recover from although in some cases there appears to be no triggering event. Fibromyalgia affects more women than men and age may be a factor too. 

Eastern Perspective on Fibromyalgia

As with any other Western "disease" or pathology, Chinese medicine does not classify fibromyalgia as one specific disease pattern.  Rather it looks at the condition as a disruption of the flow of energy or Qi in the body which may be characterized by a stagnation or a deficiency of Qi in several areas (more commonly affecting the Liver, Spleen, Kidney and Heart meridians).

Treatment then aims to address the specific imbalance unique to each individual depending on the intensity and location of the pain, the person's constitution, emotional state, digestive health, sleeping patterns and an array of other signs and symptoms. Therefore, if several people presenting with fibromyalgia are treated with acupuncture, it is very likely that they would receive a different treatment involving the use of different acupuncture points and different lifestyle and dietary recommendations.

If you suffer from fibromyalgia, acupuncture may be able to ease your symptoms and help you get back your health and vitality.  Contact us for more information.

Healthy Summer Eating and Chinese Nutrition

Summer is now in full swing, with plenty of BBQ, beach time, and most of us are spending a lot of time basking in the sun, either sun bathing or exercising outside. However, in Southern Spain the sun rays are strong and the heat can be intense so it is important to take extra precautions this season. Summer may be a time for fun and parties but it also holds risks such as heat exhaustion, heat stroke, skin cancer or food poisoning to name but a few. Early signs of heat exhaustion can creep up on us if we do not stay well hydrated.  Children, the elderly and those of us weakened by illness are more likely to suffer from it but it can affect any of us and some symptoms of heat exhaustion include:

• Feeling lightheaded or dizzy
• Fatigue,weakness
• Headache
• Nausea and possibly vomiting
• Cool,clammy and pale skin

It is extremely important to drink plenty of fluids, to stay in the shade especially in the hottest hours of the day and to reapply sunscreen throughout the day.  However this may not be sufficient and the intake of proper nutrients can aid in optimizing your health during these hot summer days. How do you know what foods are beneficial in the summer time?

Chinese Medicine advocates that in order to preserve health one should eat in accordance with the seasons and summer is perceived as a time when energy is abundant and the mood is high. This season is about expansion, growth, activity and creativity. Seasonal fruits, brightly coloured, reflect this principle, and so should our daily consumption of foods.

As with every season, it is beneficial to eat foods according to their energetic qualities. Chinese nutrition does not look at foods based on their calories, carbohydrate, fat or protein content. Rather, food is classified according to its energetic temperature, taste, ability to moisten and strengthen or to calm and reduce excesses. In the summer months, when heat is at its peak, foods that are energetically hot or heating in nature are usually best avoided and they include foods such as ginger, garlic, chicken and lamb.  Similarly, foods that have cooling properties and that will help clear heat, reduce toxins and generate body fluids will be beneficial and some of the "cooling" fruit and vegetables are: 

Tomato	Cucumber	Mung Bean
Asparagus	White Mushroom	Lentil
Sprouts (alfalfa, mung bean)	Peas	Spinach
Courgette and Summer Squash	Bamboo Shoots	Bok Choy
Turnip	Broccoli	Watercress
Millet	Corn	Pearl Barley
Watermelon	Apricot	Melon
Grapefruit	Lemon	Orange

.

For the salad lovers, summer is a good time to enjoy a light refreshing summer vegetable or fruit salad. Indeed, in this season we are more likely to crave a light and cooling meal.  However, for people suffering from excess cold (feeling cold all the time and tendency to a sluggish digestion and loose stools), the intake of raw foods and cold foods (e.g. ice cream, iced cold drinks) should be limited as they could worsen your symptoms.  For optimal health, it is best to eat according to the seasons but also to your constitution.

Tips to prevent dehydration and alleviate thirst

1. Keep a pitcher of water with slices of lemon and/or cucumber and fresh mint around the house.
2. Blend watermelon with water to make a delicious watermelon juice drink.
3. Make cold or hot tea with mint or chamomile.
4. Cook foods quickly, either by sautéing, steaming or simmering quickly.
5. Cook with small amounts of spicy or pungent spices to balance the cooling properties of foods.
6. Eat in moderation. Over consumption of any food, especially cooling foods, can lead to food stagnation and phlegm accumulation, which leads to sluggishness and possibly diarrhoea.
7. Do not leave your food out for too long. The hot weather tends to increase food spoilage.
8. Stay away from dairy and from heavy, greasy or fried foods.

Keep in mind that these are general summer nutrition tips applicable to everyone. It is important to acknowledge that you are your own unique individual and your diet should reflect this principle regardless of the season.

The strength of Chinese therapeutic nutrition focuses on the individual person. The trendy "one size fits all" diets out there do not fit all. Chinese nutrition takes into account what type of person you are and what conditions you might posses. If you tend to run warm and are thirsty all the time, you want to incorporate more cooling fruits and vegetables in your diet. If you are the type who complains about being cold all the time, it is a good idea to add some warming spices or foods like ginger in your summer food preparation.

Have a happy and healthy summer!

Not feeling a spring in your step this spring? That may be down to your Liver...

Hopefully colds and flus are now behind us and hayfever isn't in full swing yet so why are some of us feeling off in the early days of the Spring season?  The culprit may be your Liver meridian!  Chinese medicine considers each season to be a peak time for specific organs and functions and transitions from one season to the next are times when imbalances can show forth and when we can struggle through a little more than usual.  If your Liver isn't in tip top conditions it will be all the more vulnerable at this time of year and you could find a number of things more difficult.  Note that in Chinese medicine this encompasses your actual liver organ as well as other functions and physiological processes so don't rush to the doctor and have your liver functions checked out just yet!

So how does this manifest you might ask....It may be a time however when you get more frequent headaches, when your joints get stiffer, when you feel more irritable or your digestion isn't as smooth.  The Liver function may also affect your susceptibility to develop allergies at this time of year, especially if they affect your eyes a lot (dry and irritated or itchy eyes).

Spring should be a time when the Liver and all its associated functions should thrive but before reaching that state it may struggle to finds its balance through the seasonal transition.  
Acupuncture can help balance your whole system and especially so your Liver so if you notice any of the following then acupuncture may be just what you need at this time:

You have more frequent headaches and other pains than normal: in Chinese medicine the Liver is responsible for the smooth flow of Qi and when it fails to function properly we may experience sensations like pressure, tightness so tension headaches or even menstrual cramps may be more prominent at this time.  If you are experiencing one-sided headaches affecting the temple or eye area, that is also down to your lovely liver not feeling the love right now.

You feel tense, irritable or frustrated.  Chinese Medicine associates the Liver to a smooth flow of energy throughout the body and healthy tendons and ligament so poor response to stress, feeling physically tense, stiff in your muscles or joints, clenching your jaw, having a shallow breathing are all signs that the Liver isn't working optimally and at this time of year those signs may even be exacerbated.  If emotionally you fuse has become shorter and you find yourself more irritable and easily annoyed, that can also be down at least partly to one aspect of the Liver functions. 

You digestion is not at its best, more specifically you experience wind, bloating, heartburns or constipation.  These are all signs of "stuckness" from the Liver Qi not moving smoothly throughout your system.

Your eyes are dry and irritated.  The eyes are associated with the Liver system and many eye problems are attributed to the Liver in Chinese medicine so if you notice eye pain and fatigue, dry eyes, itchy and irritated eyes (one symptom of hayfever).

Endometriosis and your Fertility

This post has moved to http://dao-vida.com/2020/01/30/endometriosis-and-your-fertility/

Staying Healthy this Winter

1. Eat for the season

To maintain your health in the cold months of winter, Chinese medicine recommends avoiding cold and raw foods, reducing salt to protect your kidneys, and increasing bitter flavors (like kale, for instance).  As much as possible, avoid raw vegetables, cold salads, and icy cold foods and drinks. Include foods like shiitake mushrooms and spices like turmeric and garlic as they will support your immune system.

Include seasonal foods in your diet, such as warming foods like leeks, onions, and turnips or iron-rich foods like spinach, broccoli, dried plums, oats, quinoa, sunflower and sesame seeds, walnuts, yams, squash, kale, garlic, scallions, and parsley. Hearty soups are a great way to warm and nourish during the winter months. It is also best to drink plenty of warm or hot drinks.

Photo by Brigitte Tohm from Pexels

A warming tea recipe: Astragalus and Codonopsis Chai (recipe by Methow Valley Herbs)

2 parts codonopsis root (Codonopsis pilosula)

2 parts astragalus root (Astragalus membranaceus)

one part cinnamon (Cinnamomum spp.) 

one part ginger (Zingiber officinalis)

1/2 part cardamom (Elettaria cardamomum)

1/4 part clove (Eugenia caryophyllata)

1/4 part peppercorns (cubeb berries are also nice)

Make big batches and store it in a jar. When you are ready to make the drink, use 1/2 cup of the total mixture and simmer for 40 minutes in a quart of water. (This can also be done in a crockpot overnight on low).  Then strain the tea off and pour it into a mug until the mug is 3/4 of the way full. Then add some type of milk for the last 1/4.

2. Early to bed, rise when the sun is up

Ancient Chinese medicine texts recommend to go to sleep early and wait to let the sun is up before rising from bed. Like some many other things in nature, it is time for us to hibernate and sleep longer so try to get at least 8 hours of sleep a night.

3. Store your energy

The colder and darker months of winter urge us to slow down.  This is a time when all living things take a rest and replenish their energy reserves before bursting back to life in the spring.  Certain activities are especially in harmony with the energy of winter and although physical movement and exercise is essential for circulating Qi and Blood throughout the body, it is important to avoid perspiring excessively in winter.  At this time of year, favour moderate activity such as walking to nurture your energy reserves. It is also a good time of year for practicing taichi or qigong exercises. 

If you can, avoid energy-depleting activities, try not to overload your days and be sure you give yourself some personal time, away from other people but also from the more and more pervasive technologies in our lives (mobiles, tablets, laptops, TV, etc).  If you can, pick a day of the week to do your own "system restore", turn off the TV and limit your time on the phone or email.

4. Avoid cold and keep yourself warm

This may sound obvious but when the weather is sunny people often leave the house without dressing warmly.  Pay special attention to your waist as if this area gets cold you will be more likely to feel cold and have an achy or stiff back.  Chinese medicine puts special emphasis on the lower abdomen, considered the storehouse of the body's energy.

In addition, consider taking astragalus or ginseng.  They are considered to be adaptogens (natural substances that improve the body's resistance to physical and environmental stress), hence boosting immunity.