Better Sleep with Acupuncture

Almost half of us suffer from disrupted sleep, yet very few people know of alternatives to medication to help us sleep.  Acupuncture, now tried and tested over centuries, has shown to be effective in regulating sleep.  In addition, some simple lifestyle changes can make a world of difference to your sleep patterns.

• If the insomnia is stress related, maybe you can find ways to manage the stress better, such as: getting regular exercise or taking up activities like yoga, taichi or meditation.
• Working late at night or watching TV in bed before going to sleep could be too much stimulation for your brain just before bed. Indeed people tend to sleep better if by the time they go to sleep they have had some time to unwind and rest their minds.
• If you are going to sleep after a heavy meal, it can make it harder to get to sleep, so is having caffeine.

If you are guilty of any of these habits, trying to change them may be all you need to do.  If however your sleep doesn't improve, acupuncture is a natural option to tackle the issue.  In addition, it has none of the side effects that sleeping pills can have and you may find that other aspects of your physical and mental state improve.  Acupuncture aims at restoring balance overall and common effects of treatments are feeling more relaxed, more energy, having better digestion, and better sleep.

Studies have shown effectiveness


A 2007-2008 study in Taiwan involving 33 patients with primary insomnia found that acupuncture was as effective as the drug zolpidem (sold under the brand names of Ambien, tilnox, and Sublinox). In that study, participants were either given one acupuncture treatment per week or 10 mg of zolpidem per night. "Researchers found both groups improved over time at a similar rate," said summary of the study, suggesting that acupuncture may be an effective therapy for insomnia.

Another 2013 study concluded that a combination of acupuncture and moxibustion for the treatment of insomnia. Across the board improvements included better sleep quality, better time to fall asleep and improved daytime function in the group receiving both acupuncture and moxibustion.

The most common treatment for insomnia is, unfortunately, medication - not just sleep aids but also benzodiazepines and tricyclic antidepressants. The tricyclic antidepressants can have debilitating and undesirable effects too, such as dry mouth, orthostatic hypotension (dramatically decreased blood pressure upon standing or standing too quickly), urinary retention or heart arrhythmias.

Acupuncture allows for an individualized approach

Acupuncturists take a detailed history, which includes questioning, pulse analysis and tongue diagnosis, to give a complete picture of the patient as a whole. As a result, two different patients with insomnia are likely to get different treatments, depending on each person's constitution (strength and type of overall body and health) and other factors (overall health, emotional state, etc).

In general, you are most likely to get your best night's sleep right after your acupuncture treatment, and the effect may subside after several days.  Therefore, you will generally need a course of acupuncture treatment to have a more sustained effect and to fully resolve chronic insomnia.

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.