Yesterday marked the winter solstice. Find out what this means and how you can optimally support your health during the next two weeks according to Chinese medicine. The first day of winter solstice is the shortest day of the year and has the longest night. After today, the days will become longer again and the nights shorter.  The winter solstice is important in many Asian cultures. According to traditional belief, the coldest period of the year begins after the solstice. This period is called the “winter nine nine”. It is a period of nine times nine – altogether 81 days after the solstice, which counts down the icy cold days of winter until the beginning of the warmer days when the flowers will start to blossom again. Although the 81 days of winter are believed to be the coldest period of the year, the altogether coldest time is said to be during the third and the fourth nine-day periods (day 18 to day 36). Supporting your health and nourishing your body are particularly important during the two weeks following the solstice before the coldest days in order to prevent seasonal illnesses.

Here are 3 ways to stay healthy this winter:

• Get plenty of sleep.  The hormones that repair and restore our tissues are produced during the first 90 minutes of our sleep cycles. Sleep also revitalizes our immune system.  If you have trouble sleeping try listening to Bedtime Stories for Grown-Ups by Kathryn Nicolai. ttps://www.nothingmuchhappens.com/stories    I have been listening to these stories for several months now and have found them to be very effective. They are simple stories to help retrain your brain so that you fall asleep easily and stay asleep.

• Take time to reduce stress and maintain a balanced mindset.  Stress causes fatigue, irritability, headaches, digestive issues and poor sleep. Meditation reduces stress and leads to more positive emotions.  If you are new to meditation here is a simple way to get started.  Find a quiet place.  Sit upright in a chair and set a timer for 1-2 minutes. Breathe in for a count of 4 seconds then hold your breath for a count of 2-4 seconds.  Exhale for a count of 4 seconds and then hold your breath for a count of 2-4 seconds.  Focus your attention on your breathing.  Do this every day and gradually increase the time.

• According to many Asian traditions, this is the time to support your body with deeply nourishing foods and healthy snacks.  Bone broth is ideal food to nurture your body during this time. It promotes digestive health, boosts the immune system, and supports the joints.  It can be made from leftover chicken, turkey and beef bones and added to soups, stews and many other dishes. For more information on the benefits of bone broth and a recipe go to https://www.townsendletter.com/FebMarch2005/broth0205.htm  

If you prefer the convenience of pre made bone broth, Vital Proteins makes organic chicken or beef bone broth in a granule form like bullion that dissolves easily in hot water and can be found at https://us.fullscript.com/welcome/djenderzak  in the bone health section.

For a yummy healthy seasonal snack try this easy to make recipe for vanilla roasted walnuts https://elanaspantry.com/vanilla-roasted-walnuts/  Elanas Pantry is my go to website for healthy satisfying recipes and these walnuts are delicious. In Chinese medicine walnuts are warming, aid the digestive system, benefit the lungs and support brain health.

 Wishing you health and happiness,  
Dr. D

My colleague Dr. Aaron Lee, DAOM, LAc interviews Dr. Mars Stone, PhD in molecular virology about viruses, vaccines and the SAR-COV-2 vaccine.  Dr. Stone is a senior scientist at CORE Labs at the University of California San Francisco.  She is currently working on multiple COVID projects to further understand the antibody response, mechanism of vaccine protection and rates of infection in our populations.

Dr. Stone does a fantastic job of explaining these complex topics so that everyone will understand and can make informed decisions. 

Thank you to Dr. Lee and Dr. Stone for creating this video.

Here are some of the highlights:

• The Pfizer/Moderna Vaccine is a strand of mRNA that encodes for the spike protein that is specific to SARS-CoV-2; meaning that it would not cross-react to other proteins of the body.

• The vaccine introduces mRNA into your cells, which in turn signals your body to manufacture this protein.  When this protein is released from the cell, your body will produce antibodies to it.  Now when you come into contact with the virus your immune system is primed and can quickly recognize and neutralize the virus.  It will take 1-2 weeks after receiving the full dosage of the vaccine for your immune system to be completely activated.  

• Because it takes 1-2 weeks for your immune system to become completely activated it is important to continue to wear a mask to protect yourself and others.

• The mRNA vaccine provides the blueprint for a protein. It is NOT living material and does not cause a CoV2 infection.  The chills, fatigue, muscle and joint aches often felt after the vaccination are an indication your immune system is responding to the vaccine.

• So far SARS-CoV-2 appears to not mutate as quickly as the flu virus.  However, it is still unknown if booster shots or a yearly vaccination will be needed.

• Dr. Stone discusses other ingredients in addition to mRNA of the Pfizer/Moderna Vaccine and how these nanoparticles assist in the process.
• Because the vaccine has only been tested on healthy individuals, people who are immunocompromised or have major co-morbidities, should consult with their primary care medical doctor to determine if the benefits of the vaccine outweigh the risk.

• One reason the vaccine was able to be produced so quickly was because so much previous research had been done to produce a vaccine for related Coronaviruses like MERS and SARS.

• Many members of the scientific community from diverse disciplines collaborated to advance the knowledge in order to create this vaccine.

Even with the promise of a vaccine much still needs to be learned because this vaccine is so new. Self care is essential. Continue to support your immune system with good quality sleep, healthy eating, supplements, exercise and of course acupuncture.

Stay well,

Dr. D

The risk factors are:

1. Diabetes
2. Being overweight or obese
3. High blood pressure
4. Too little mental stimulation
5. Stress
6. Depression
7. High homocysteine levels- damages the walls of the arteries leading to a narrowing of the arteries which restricts blood flow and can cause clots. Caused by poor diet, smoking, excess alcohol, diabetes, poor thyroid function and some medications.
8. Head trauma
9. Orthostatic hypotension- a type of low blood pressure that that occurs when standing after lying down and causes lightheadedness.  It can be caused by dehydration, anemia, heart conditions, and certain medications.
10. Reduced education

The good news is that most of these risk factors can be eliminated through lifestyle changes.  So much is within our control to prevent or delay Alzheimer’s.  Changes in diet and weight loss improve type 2 diabetes, reduce blood pressure and stop the damage from high homocysteine levels.  Being a lifelong learner and taking on new challenges provides important mental stimulation.  Exercise, meditation, yoga and acupuncture are excellent to alleviate stress and depression.  If you have any questions about lifestyle changes you can make to prevent Alzheimer’s call 480-832-0966 to schedule an appointment.

Stay well,

Dr. D

Image by Gerd Altmann from Pixabay

Acute strains and sprains of the low back happen when the area is over stretched, causing small tears in the muscles or ligaments.   The muscles near the injured area go into a protective spasm making it difficult to move. The pain often feels very sharp and is easy to pin point.  This type of injury often happens when we do activities or sports that require repetitive lifting or twisting motions like gardening, shoveling snow, playing golf, tennis, soccer and baseball.   Trauma from a fall, as in my patient’s case is also another cause.  People who have experienced this before often say they threw their back out again.  

The name of the acupuncture point that alleviated my patient’s acute is called the Lumbar Pain Point or Yaotongxue.  It is actually two points located on the back of both hands.  They are amazing points for acute low back strain or sprain when the pain is felt on either side of the spine. 

To find the points on your right hand:  Slide your left index finger between your right index and middle fingers from the knuckles towards the wrist.  You will feel a tender depression about 1.5-2 inches from the knuckles.  This is the first point.  Mark it with washable ink.  The second point is located in a tender depression between the ring and little fingers about 1.5-2 inches from the knuckles.  Mark this point too.  Press on the first point with your left thumb and the second with your left index finger.  While applying pressure to the points gently and slowly move your low back forward, backward and side to side.  The movement should not be painful.  .  Do smaller slower movements if painful.  Press gently but firmly on the points for about 1 minute.  If you have pain on the right side of your back press the points on your right hand.   If you have pain on the left side of your low back press the points on your left hand.

This point alleviates pain and muscle spasm in the low back. Gentle slow movement while pressing on the points is the key to the effectiveness.

As for my patient- I did acupuncture on these points for her low back pain while she gently moved her spine.  After several minutes her pain eased significantly and she had more range of motion.  I added two more points while she rested comfortably on the treatment table for another 20 minutes.  She left my acupuncture clinic pain free and after two more treatments her back pain resolved.

If you are experiencing acute back pain due to a sprain or strain call 480-832-0966 to schedule an appointment.

Stay well,

Dr. D

What causes a herniated disc?

Excessive pressure on the discs and degeneration of the discs cause lumbar disc herniation.  When the spine bends forward (flexes) this position places enormous pressure on the discs especially when the spine in in this position for a long period of time.  A twisting motion combined with the flexed position adds even more strain on the discs.  Athletes involved in sports and activities that involve repetitive bending forward and twisting like golf, baseball and football are more vulnerable to lumbar disc injuries.  Sitting and leaning forward for long periods during office work, studying and driving long distances also damages and injures the discs.  Sitting, more than standing or walking places the discs under enormous pressure and is thought that this is the reason for disc herniation in younger adults. 

As we age the disc begins to breakdown.  The disc loses water and becomes dehydrated.   The collagen and gelatinous matrix that make up the disc weakens making it more vulnerable to injury especially under strain.   A disc herniation puts pressure on the spinal nerves and cause pain.  The injury also causes the release of many different inflammatory substances that irritate the nerve root and cause pain.

What are the symptoms of a herniated disc?

One of the leading causes of low back pain is lumbar disc herniation.  People with lumbar disc herniation also experience pain, numbness, tingling and electrical sensations into the buttock and down the leg.  Other symptoms include muscle cramping, loss of strength and heaviness in the legs.

On rare occasions, symptoms include severe low back pain with loss of bladder and bowel control.  This is cauda equine syndrome and it is a medical emergency.   If not treated immediately the symptoms can become permanent. 

How can acupuncture help herniated discs?

Most people with a herniated disc respond to conservative (non-surgical) care and acupuncture plays an important role.  Acupuncture treatment for herniated discs alleviates pain, releases muscle spasms and restores mobility.  Acupuncture increases micro circulation to the affected area and stimulates the body to produce its own natural pain killers (endorphins).  It also reduces the inflammation that irritates the nerve root by decreasing inflammatory cytokines.  It also stimulates the production of immune cells that clear cellular debris that also irritates the nerve root

Is there anything I can do to help alleviate the pain from a herniated disc?

Yes.  The discs swell overnight and put pressure on the nerve root causing more pain upon waking in the morning.  Avoid movements and stretches that flex the spine first thing in the morning.  Examples are bending to touch your toes or bringing your knees to your chest to stretch your low back.  Always avoid waking and then immediately sitting at your desk or table to check email, study or catch up on work.  Instead go for a walk and allow time for the discs to shrink.  Doing this will lessen the pain you experience during the day.

My free E book 3 Ways to Heal Chronic Pain at the Root has more tips and valuable information to help reduce pain caused by herniated discs.  You can find it on the upper right of this post.

If you are looking for pain relief from herniated discs call 480-832-0966 to schedule an appointment and I will be happy to help you.

Stay well,

Dr. D

Photo credit: https://michaeldorausch.com

What is sciatica?

People with sciatica often experience one sided pain, burning, aching and a pins and needles sensation that can occur in the buttocks, legs and feet. The sciatic nerve is long and wide and holds the title of largest nerve in the body. It travels from the lower back to the buttocks and back of the thigh. Just above the knee it splits into two branches. One branch continues along the back of the lower leg to the sole of the foot, while the other branch travels along the outside of the lower leg to the outside of the foot. Sciatic pain occurs when the nerve gets irritated or inflamed anywhere along it’s pathway.

What triggers sciatica?

Any condition that damages, compresses or entraps the sciatic nerve can trigger sciatica. These conditions include:

• Herniated or bulging discs that press on the nerve root.
• Degenerated lumbar discs that compress the nerve root.
• Lumbar stenosis which is a narrowing of the spaces within the spine and compresses on the nerve root.
• Muscle spasms in the low back irritate the nerve.
• Tightness of the piriformis muscle entraps the sciatic nerve causing pain.
• Often overlooked are trigger points in the gluteus medius and minimus muscles that cause a pain pattern that feels very similar to sciatic nerve pain.

How does acupuncture get the sciatic nerve to stop hurting?

Acupuncture increases the production of endorphins – natural pain killers which decrease nerve pain signals Acupuncture also blocks the formation inflammatory cytokines that also cause pain and create inflammation. Electroacupuncture, which feels similar to a TENs unit plays an important role in the treatment of sciatica. Electroacupuncture restores strength and control of muscles that may have become weak due to damage of the sciatic nerve. It also speeds the healing and promotes the regeneration of the sciatic nerve.

Degenerative changes in the spine cause shortening of the deep spinal muscles that connect to the vertebrae. This shortening pulls the vertebrae closer together which puts more pressure on the nerve root resulting in sciatic pain. Acupuncture at these shortened areas causes a lengthening of the muscle which takes pressure off the nerve and alleviates the sciatic pain.

Acupuncture points for sciatic nerve pain

I do a thorough assessment at my acupuncture clinic in Mesa, AZ before beginning acupuncture for sciatic pain. I may do orthopedic testing, manual muscle testing and examination for trigger points. Depending on those results I may begin with acupuncture points in the hands, ankles and other areas. Using these distal points can be a good way to start especially if the affected area is sensitive. In addition, they are extremely effective in bringing down pain levels. If necessary, I will use acupuncture points and electroacupuncture in the back, hip and legs to further decrease inflammation and promote healing of the sciatic nerve.

My free E-book 3 Ways to Heal Chronic Pain at the Root has valuable information to help reduce sciatic pain. You can find it on the upper right of this post. If you are looking for sciatic pain relief call 480-832-0966 to schedule an appointment at my acupuncture clinic in Mesa, AZ and I will be happy to help you.

Stay well,

Dr. D

There are many causes of low back pain.  Lifting heavy objects, sudden awkward movements or even simply bending over to tie shoes can strain low back muscles or sprain ligaments. Often the muscles around the small joints of the lumbar vertebrae (facet joints) can go into spasm causing the facet joints to lock causing pain and loss of mobility.  Sitting for hours at a time, bending forward, bending and twisting places a great deal of pressure on the discs between the vertebrae.  This excess pressure on the discs can cause the disc to bulge, herniate or even rupture, which presses on a nerve and causes pain.  As we grow older the discs between the vertebrae shrink creating less space between the vertebrae which can also irritate a nerve and cause pain.  Arthritis and bone spurs occur with aging or trauma and cause pain.

How Does Acupuncture Help Lower Back Pain?

Acupuncture not only alleviates lower back pain, but also address the root cause of low back pain so it is less likely to recur.  Acupuncture alleviates muscle spasms so that the spine is able to move freely again.  Acupuncture for low back pain decreases inflammation in the painful area. Inflammation irritates nerves causing more pain and muscle spasm. Acupuncture also signals the body to produce it’s own pain relieving substances (endorphins).  It also increases circulation and speeds the healing of injured muscles and ligaments.

You may be asking if sciatica can be treated with acupuncture and the answer is yes!  Acupuncture helps sciatica by alleviating pressure on  the irritated nerve root.  It also sends a surge of natural pain relieving endorphins to the low back as well as changing how the brain and spinal cord process pain signals.

Another way acupuncture helps lower back pain is by eliminating trigger points and the pain they cause.  Trigger points taut bands in the muscles that when activated refer pain to other areas of the body.  Certain trigger points cause low back pain and mimic sciatica.  Below is an example of trigger points in the quadratus lumborum muscle (marked with a T) that refer pain to the lower back, buttocks and back of the thigh (marked by red dots).

Pain is a sign that something is wrong.  Pain medication masks the pain but does not treat the cause of low back pain and  often causes liver and kidney damage.  Acupuncture provides long term pain relief without harmful side effects.

My free E-book 3 Ways to Heal Chronic has valuable information to help reduce low back pain. You can find it on the upper right of this post.  If you would like to experience how acupuncture can help your low back pain call 480-832-0966.

Stay well,

Dr. D