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Boost your Immune System

August 24, 2020 By Dr. Jennifer Randolph San Pedro Acupuncturist Leave a Comment

Amid the COVID-19 pandemic having a strong immune system is an absolute must! The immune system’s number one job is to fight off disease and infections. It defends our body from unwanted invaders such as bacteria and viruses. However, there are several ways we can aid in this fight.

While we can accidentally weaken our immune system with things like too much sugar, poor eating, smoking, too much drinking etc., we can also intentionally help boost it in various ways!

1. Sleep

Sleep is for more than just beauty! In fact, sleep can directly affect immunity and is probably the simplest thing we can do to aid our immune system in fighting and preventing illness. Cytokines are an essential part of the immune system. These proteins help immune cells communicate with each other as well as direct these cells toward the infection, helping form a quicker immune response to combat any dangerous pathogens. However, studies show not getting enough sleep weakens our immune system and decreases the production of cytokines as well as other infection-fighting antibodies and cells, slowing down our body’s response time to infection. Adequate sleep also boosts T cell production. T cells are white blood cells which play a critical role in destroying virus-carrying cells. This is why it’s so important to get a good night’s rest.

The recommended amount of sleep is as follows:

7 to 8 hours for adults
10 or more hours for teens and school-aged children

2. Nutrition and Hydration

They say, “an apple a day keeps the doctor away” and it’s true! Proper nutrition can help kick our immune systems into high gear. In fact, 70% of the immune system is housed in our gut so making sure our digestive system is in tip-top shape can be just the balance we need.

Proper nutrition includes proper hydration! The immune system uses lymph to help circulate white blood cells and nutrients throughout the body. Water not only aids in the production of lymph and helps oxygenate our blood but also assists with flushing out toxins. When we are dehydrated, toxins can build up and weaken our immune system. Recommended daily fluid intake varies by gender, age and breastfeeding status but general guidelines from the Institute of Medicine are as follows:

13 cups (about 3 liters) of fluid each day for men
9 cups (a little over 2 liters) for women
10 cups of water per day for pregnant women
12 cups of water per day for those who breastfeed
6 to 8 cups per day for children and teens

To calculate how much water is recommended based on your individual characteristics click here.

Likewise, what we eat is also very important! We can help boost our immune system by limiting processed sugars and filler foods and focusing on consuming healthy fats and foods high in nutrients. For example, we can swap pasta (which lacks nutrients) for high quality protein and veggies. These foods provide much needed nutrients and antioxidants to decrease inflammation and protect immune cell membranes from oxidation. Fruits and vegetables also provide most of our vitamin A and C intake which help protect us from germs.

3. Exercise

Staying active helps you stay active! Devoting just a small amount of time everyday to work up a sweat can make all of the difference. Exercising helps the body detoxify and “flush unwanted bacteria out of the lungs and airways” (medlineplus.gov). Working out also helps our white blood cells circulate, aiding our body’s ability to detect illness and fight back against it faster. Additionally, exercise can help give our heart and lungs the workout they need to work as efficiently as possible.

According to the CDC, at least 150 minutes of physical activity per week is recommended. It may sound like a lot but it’s not when broken into manageable chunks. For example, that’s 30 minutes per day if spread out for 5 days! It also doesn’t have to be done through any particular exercise program or routine but could be something as simple as walking, biking, a quick game of basketball or even just dancing to jams for some fun cardio, the possibilities are endless! One study shows, “30 to 60 minutes of near daily brisk walking (at least 3.5 miles per hour, or a 17-minute mile) can improve your body’s defense against germs and improves the surveillance activity of the immune system.”

4. Avoid Infection

Another way we can assist our immune systems is to avoid infections in the first place! This can be attempted by avoiding potential exposure; through social distancing, disinfecting surfaces, wearing masks (specifically during pandemics), washing hands and good general hygiene. While we mostly think of good hygiene practices consisting of hand washing and showering, something that often goes unmentioned is oral health. Teeth brushing is essential! When we allow the bacteria in our mouths to go unchecked, it can lead to gum disease and inflammation, causing our immune systems to weaken and not be able to protect the body to its fullest potential.

5. Supplements

While we should always aim to get as much of our key nutrients from the foods we eat, supplements are a great way to boost the immune system and fill the gaps in our diet. Below are just a few vitamins and herbs that have been shown to help improve immunity and/or protect against illness:

Astragalus (otherwise known as Huang Qi): Astragalus is a herb regularly used in Traditional Chinese Medicine to treat or attempt to prevent upper respiratory infections and flu viruses. It can be used alongside other herbs to stimulate the immune system. Studies have suggested astragalus helps increase immunoglobulin production and restore T cells.

Elderberry: Studies suggest elderberry supplementation can help reduce the duration of cold and flu viruses.

Vitamin C: Studies show vitamin C can increase antioxidant levels up to 30%, helping the body’s natural defenses combat inflammation and infection.

Vitamin D: A study shows vitamin D deficiency is associated with increased autoimmunity and susceptibility to infection.

Zinc: Studies demonstrate zinc to affect the immune system in various ways including helping cells mediate innate immunity as well as working as an antioxidant.

6. Minimize/Manage Stress

Stress can take a huge toll on our immune system. In fact, stress can decrease the number of lymphocytes and not only suppress our body’s ability to fight off illness but also leave us more susceptible to get infections. Especially in today’s uncertain times, it’s now more important than ever to do our best to minimize and manage our stress levels where we can.

Common ways to decrease stress include meditation, exercise, journaling, yoga, acupuncture or even taking up a new hobby. Time outdoors in nature has been proven to reduce stress and promote relaxation. During this time of social distancing it is also important to remember to stay in contact with loved ones, whether that’s through a call or video chat. Hearing a familiar voice and connecting with another person can make all of the difference!

7. Acupuncture, Cupping, and Herbal Medicine

Last but definitely not least, acupuncture, cupping, and herbal medicine have been shown to boost the immune system (for the last 1,000 years)!

Acupuncture and cupping can both regulate immune function, speed up healing, reduce symptoms and treat underlying issues through stimulating specific points on the body which trigger immune responses. Each can safely be used as a complement to other medicines or therapies as well as a standalone treatment. There’s many different ways these treatments can help the immune system including:

Assisting with lymphatic drainage and detoxification
Increasing circulation, blood flow and lymph production
Strengthening lungs and respiratory system
Aiding in digestion
Reducing stress
Reducing inflammation

Acupuncture has been shown to boost T cells, as well as red and white blood cells, enhancing the circulation of these tiny warriors throughout the body which help destroy harmful bacteria and viruses. An increased presence of these cells after acupuncture can actually help prevent the body from contracting infections.

Likewise, cupping assists our lymphatic system in transporting lymph and white blood cells which help fight against pathogens throughout the body.

Traditional herbal medicine is also used to boost immune function. Herbal medicine is tailored to the specific constitution and needs of each individual patient, as no two people are exactly alike. Herbal formulas can be used to boost our immune systems to protect us from getting sick as well as help our immune systems fight if we do come down with something. It’s unique ability to be tailored for each patient’s current condition is what makes it so effective.

When used together, these three techniques are a powerful punch for the immune system!

To learn more about acupuncture, cupping, and herbal medicine give us a call today at San Pedro Acupuncture Health Center!

Conclusion

While these tips are not meant to be preventative measures or cures for COVID-19, we can all take steps to boost our immune systems and be the healthiest we can be. Always consult with your doctor or acupuncturist before taking supplements or herbs and follow prescribed or recommended dosages.

Acupuncture For Hot Flashes

July 23, 2020 By Dr. Jennifer Randolph San Pedro Acupuncturist

Menopause is a normal physiological change marking the end of female ovulation and menstrual cycles. This transition is natural and the blood conservation actually helps women preserve their energy and vitality. However, many women face unwanted and annoying symptoms during this process including hot flashes.

Hot flashes are random feelings of uncomfortable warmth which is specifically intense around the face, neck and chest. Hot flashes may lead to flushness or sweating, and are often followed by chills. A single flash usually lasts anywhere from one to five minutes. These can occur multiple times throughout the day or at night (also known as night sweats). Menopausal women suffering from severe hot flashes have even reported experiencing them as much as several times in one hour or 30 times in a single day.

Since menopause is caused by the body no longer producing normal levels of estrogen and progesterone, many women turn to hormone replacement therapy (HRT) to fight symptoms. HRT involves prescribed supplements of estrogen or a combination of both estrogen, and progestin, a hormone similar to progesterone.

HRT is not right for everyone including those who have or had certain types of cancer or do not wish to develop the possible side effects of such treatment. However, acupuncture can work both in conjunction with HRT or as a safe and effective alternative to hormone therapy.

In fact, in 2014, the Journal of The North American Menopause Society (NAMS), indicated that acupuncture can “positively impact both the frequency and severity of hot flashes,” citing a meta-analysis of 12 different studies.

In June 2009, a randomized trial found, “Acupuncture plus self-care can contribute to a clinically relevant reduction in hot flashes and increased health-related quality of life in postmenopausal women.” Patients in the study reported, “hot flash frequency decreased by 5.8 per 24 hours” and “hot flash intensity decreased by 3.2 units.”

Likewise, breast cancer patients and survivors report a higher issue with hot flashes, and according to multiple studies, benefit from acupuncture. In 2013, a pilot study published in the Journal of Alternative and Complementary Medicine found acupuncture was effective for women with breast cancer receiving antiestrogen therapy, with all patients reporting a decrease in the severity of hot flashes by 70-95%.

Another study in 2016 published by the Journal of Clinical Oncology also supports earlier research showing that acupuncture, “can help ease hot flashes and improve quality of life in women who’ve been diagnosed with breast cancer.”

So, how does acupuncture therapy work?

Precise acupuncture points are used for your specific presentation of hot flashes (not every woman is the same!). When the needles are applied to certain points on the body it stimulates pathways that travel through the peripheral nerves to the brain. This creates a chemical response that encourages your body back to homeostasis, the body’s naturally balanced state. This balance reduces unwanted symptoms associated with menopause including; hot flashes, dryness, anxiety, migraines, insomnia, and more.

While the placement of the needles varies, one particular point used to treat hot flashes and night sweats is Kidney 7 (Ki 7), found about 2 fingers breadth above Kidney 3 (Ki 3). Kidney 3 is located between the inside ankle bone and the Achilles tendon.

The average number of acupuncture sessions needed to decrease hot flashes varies from woman to woman. We generally start with weekly treatments and then taper down as symptoms reduce. Many have reported a maintained decrease in hot flashes up to 6 months after their last acupuncture treatment.

Find out if acupuncture is right for you by scheduling a consultation with San Pedro Acupuncture Health Center.

5 Reasons Acupuncture Helps Reduce Stress

September 17, 2018 By Dr. Jennifer Randolph San Pedro Acupuncturist

Stress is a word many people are familiar with. The dictionary defines stress in multiple ways, but there is only one that matters when we discuss how stress affects our physical bodies. The definition is this,“stress is a physical, chemical or emotional factor that causes bodily or mental tension.” And while most people think of stress as being detrimental, it truly does have a function in our bodies. Stress is the body’s way of signaling for help or a break in the routine. If we don’t listen to these signals, we can develop imbalances in our bodies, which can then lead to illnesses.

Cortisol is the hormone most closely related to stress. Cortisol is a big component of the “fight or flight” response we feel when we are scared or threatened. And in small bursts, cortisol is helpful. However,when stress becomes chronic, cortisol levels become elevated and never return to normal. This puts the body in a constant state of being on edge, eventually causing insomnia, depression, anxiety, digestive issues and even mental illness.

There are ways to fight and reduce stress though. Simple things like exercise, meditation, coloring, talking with friends and even acupuncture. Admittedly, most people don’t think of being stuck with tiny needles as “relaxing,” but it really is. Acupuncture has been around for thousands of years and it is becoming more mainstream every single day. It is even being used in some hospital emergency rooms for those who are in pain and anxious.

Acupuncture acts like physical therapy for the nervous system. The tiny needles retrain the nervous system and the brain to behave as it should normally. For the nervous system to act and respond accordingly,cortisol has to be at normal levels and only used when a true “fight or flight”situation occurs. Studies show acupuncture does this.

Another way acupuncture helps reduce stress is by keeping the heart rate normal. When the body is stressed, the heart tends to pump faster and in some cases, a person may even develop palpitations or atrial fibrillation. The heart rate is closely connected to the vagus nerve. If the vagus nerve is stimulated, so too will the heart rate. There are specific acupressure points on the arms and hands that can calm the vagus nerve and the heart.

Stress is frequently related to specific emotions. Acupuncture controls anxiety and stress by affecting the part of the brain that regulates emotions and then reduces anxiety naturally. This allows the body to calm down and the mind to relax.

Chronic stress frequently leads to depression. Again,acupuncture can help with this. As the stress is relieved through regular acupuncture treatments and other mind/body techniques, then depression will start to clear up as well. Many people are even able to get off their depression medications following a regimented treatment plan that utilizes acupuncture and herbs.

Lastly, digestive disorders can be caused or exacerbated by chronic stress. Digestion occurs while the body is in the “rest and digest”phase. When stress is added into the mix, digestion may become disrupted and things like diarrhea can occur. Studies have shown acupuncture is extremely effective at decreasing or eliminating bouts of diarrhea.

Acupuncture is a wonderful tool for fighting stress. As few as two needles can reset your body and decrease your daily stress level. Call us and find out how to resolve your stress the natural way.

Healthy Eating According to TCM

September 2, 2018 By Dr. Jennifer Randolph San Pedro Acupuncturist

Healthy Eating According to Traditional Chinese Medicine

Do you consider yourself a healthy eater? Do you follow the guidelines set forth by the government for healthy eating? Or have you gone rogue? There are as many different definitions of healthy as there are colors in the rainbow. But according to traditional Chinese medicine, there are certain guidelines that will keep the body happy and healthy throughout life. Let’s explore this a little deeper.

The Traditional Chinese Medicine diet is based on energetic principles that encourage balance, clean burning digestion and a well-functioning body that remains free of disease and full of energy. Eating for balance is a way of life in Traditional Chinese Medicine theory. There are certain foods that help the digestive system function properly and allow the body to utilize the nutrients it needs to perform. When food enters the mouth, it travels through the stomach and intestines. This is where the energy is extracted from the food and the waste products are excreted. The energy that was extracted become your life force or Qi (pronounced “chee”). Digestion, in TCM theory, should be an unnoticeable event. The digestive system should be clean and quiet, allowing the body to extract the most nutrition and energy from the food that is ingested. If the digestive system becomes clogged, the energy does not get adequately absorbed and there is leftover residue that sticks to places within the body thus causing blockages and affecting the body’s daily functions.

Dampness is the most common byproduct of eating foods that create blockages in the digestive system. Foods that create dampness include cheese, yogurt, white flour and sugar. Dampness causes blockages or stagnations that can then lead to pain and disease. Symptoms of accumulated dampness include mucus, loose stools or constipation, excess weight gain and swollen joints. Chronic allergies and arthritis are two Western medicine diseases that are very closely linked to dampness.

To avoid disease, the TCM diet recommends things like steamed rice, cooked vegetables and small quantities of animal protein. Vegetables play a major role in draining dampness and are packed with nutrition. The more colorful the vegetables, the healthier they are for the body, as they contain lots of antioxidants that promote health and longevity. Your plate should begin with large quantities of brightly colored and lightly cooked vegetables. Leafy greens are very important also as they are some of the most balancing and nutrient dense foods available.

Rice is a balanced food that is easily digested. Rice is also hypo-allergenic and this is advantageous to those who are dealing with allergies as it is very gentle on the digestive system. White rice tends to be more cleansing, while brown rice is considered more nourishing. Rice is a clean burning food that gently drains dampness from the body.

Protein is the final component of a healthy TCM diet. Animal proteins and beans are difficult to digest and therefore are only suggested in small quantities. Beans are better overall than animal proteins as they do help absorb dampness and they provide fiber.

There are several things that should be avoided in the TCM diet. Dairy is one of the biggest culprits of creating dampness. It is also cold in nature and this is a hindrance to the digestion. Cold, raw foods are culprits in the formation of dampness, as it is difficult for the body to process them. This is why foods ingested should be at least at body temperature. When the body has to heat the food, it drains the energetic resources of the body, which weakens the body over time. So things like salads, chilled food, iced drinks and frozen foods should not be included in the daily diet.

When it comes to healthy eating, it is obvious that most of us don’t adhere to the aforementioned guidelines. If you are truly trying to eat healthy and you are dealing with illness, why not consider trying the TCM way of eating? You might be surprised at how your body changes.

Free Download: Cold Prevention Info Sheet

August 21, 2018 By Dr. Jennifer Randolph San Pedro Acupuncturist

Traditional Chinese Medicine (TCM) takes a different approach to the common cold than conventional treatments. It utilizes modalities like acupuncture, cupping and herbal formulas that can dramatically decrease the severity of symptoms and time that somebody suffers from a cold. Download our patient help sheet ‘Cold Prevention‘ by clicking the link below.

San Pedro Acupuncture Helpsheet_Cold Prevention Download

Acupuncture Points for Indian Summer

August 21, 2018 By Dr. Jennifer Randolph San Pedro Acupuncturist

Five Acupuncture Points for Indian Summer

Acupuncture is part of a medical system that dates back nearly 3,500 years. This medical system is known as Traditional Chinese Medicine or TCM. TCM acknowledges not four but five seasons. The fifth season, Indian Summer, occurs in late August through mid-September. Each season in TCM has a pair of organs or energetic pathways it corresponds to. For Indian Summer, these pathways are those of the spleen and stomach.

The spleen and stomach are directly responsible for digestion. The spleen also has the added function of transporting and absorbing water in the body. When the spleen is not functioning properly, the body may suffer from a buildup of dampness. This can manifest as edema, digestive issues and even brain fog. Many people who have impaired spleen function also suffer from diabetes.

To keep the spleen and stomach functioning properly within the TCM system, things like acupuncture, herbal formulas, nutritional counseling and practices like qi gong or tai chi may need to be incorporated. There are over 350 acupuncture points on the body, but there are some that work exceptionally well during Indian Summer to help with digestion and fluid transport.

1. Spleen 9 – This point is located bilaterally on the inside of the lower leg. It can be found by locating the tibia, following it up the leg to the knee and then feeling for the depression behind and below the lower edge of the tibia. This acupuncture point is a wonderful point to use to help drain edema and decrease abdominal pain, bloating and diarrhea.

2. Stomach 25 – This point is located bilaterally on the lower abdomen. It can be found about 2 finger-breadths laterally away from the middle of the belly button and completely level with it. This point is part of a group known as the four doors. Stomach 25 is used to treat abdominal pain, bloating, constipation, diarrhea and edema.

3. Ren 6 – This point is located on the midline of the abdomen, about one and a half thumb-breadths directly below the belly button. This is another point that is part of the four doors grouping. Ren 6 can be used to help with abdominal pain, edema, diarrhea, constipation and menstrual problems.

4. Ren 12 – This point is located on the midline of the abdomen, about four thumb-breadths directly above the belly button. This is the final point that completes the four doors grouping. Just like its counterparts, Ren 12 can help with bloating, abdominal pain and diarrhea. It is also used to treat stomachaches, acid reflux, vomiting and diarrhea.

5. Spleen 6 – This point is located bilaterally on the inside of the lower leg. It is found three thumb-breadths above the medial ankle bone and just behind the tibia. Spleen 6 is frequently used by acupuncturists. It helps with abdominal pain and bloating, diarrhea, menstrual problems, urinary leakage, edema, dizziness, vertigo and insomnia.

Any of these points can be used alone or in conjunction with others. They can be manually stimulated using pressure from a finger or dull, rounded tool. But for best effects, it is recommended acupuncture be applied.