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Sore Muscles… Here’s What You Can Do!

Sore Muscles... Here's What You Can Do!All of us have suffered from sore muscles at some point in our lives, the good news is, there are many ways to treat sore muscle pain.

Post-workout muscle pain is the most common cause of sore muscles, and is known in the medical community as “DOMS” or delayed onset muscle soreness.

DOMS occurs when an exercise, or a repetitive motion causes stress to muscle tissue. The tissue develops microscopic tears, causing inflammation followed by pain, usually 24 – 36 hours after the incident.

Using these 5 tips will help you mange the pain and speed up your recovery.

Hydrate ~  Make sure you are properly hydrated.  Your  body and your muscles need water, especially when they are sore.

Alternate ice and heat ~ Ice works wonders for sore muscles. Once the onset of soreness occurs, use ice and alternate with heat a few hours later. Ice helps in decreasing swelling, and heat will increase blood flow and  help relax the muscles.

Stretch ~ Your muscles need to be stretched back to their normal length. Warming up the muscles properly and  stretching before physical activity is a superb way to prevent or minimize most muscle soreness.

Walking ~ Muscle soreness is a result of tiny muscle fiber tears, and it’s also a result of a buildup of lactic acid. Going for a walk helps to  decrease that buildup of lactic acid.

Rest ~ Sleep allow muscles to regroup and rebuild.

The following disciplines and techniques can be extremely beneficial when dealing with sore muscles, so talk with your health care practitioner and find out which techniques are right for you.

Massage is used to relieve pain, relax, stimulate, by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system (which runs parallel to the circulatory system), improving the elimination of waste throughout the body.

Acupuncture is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

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Study finds acupuncture beneficial for managing hypertension

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Written by Newswise:
Patients with hypertension treated with acupuncture experienced drops in their blood pressure that lasted up to a month and a half, researchers with the Susan Samueli Center for Integrative Medicine have found.

Their work is the first to scientifically confirm that this ancient Chinese practice is beneficial in treating mild to moderate hypertension, and it indicates that regular use could help people control their blood pressure and lessen their risk of stroke and heart disease.

“This clinical study is the culmination of more than a decade of bench research in this area,” said Dr. John Longhurst, a University of California, Irvine cardiologist and former director of the Samueli Center. “By using Western scientific rigor to validate an ancient Eastern therapy, we feel we have integrated Chinese and Western medicine and provided a beneficial guideline for treating a disease that affects millions in the U.S.”

Longhurst and his UCI colleagues Dr. Peng Li and Stephanie Tjen-A-Looi conducted tests on 65 hypertensive patients who were not receiving any hypertension medication. Separated randomly into two groups, the subjects were treated with electroacupuncture – a form of the practice that employs low-intensity electrical stimulation – at different acupoints on the body.

In one group of 33 receiving electroacupuncture on both sides of the inner wrists and slightly below each knee, the researchers found a noticeable drop in blood pressure rates in 70 percent of participants – an average of 6 to 8 mmHg for systolic blood pressure (the high number) and 4 mmHg for diastolic blood pressure (the low number). These improvements persisted for a month and a half.

Also in this group, the team identified significant declines in blood concentration levels of norepinephrine (41 per cent), which constricts blood vessels and increases blood pressure and glucose levels; and renin (67 per cent), an enzyme produced in the kidneys that helps control blood pressure. In addition, the electroacupuncture decreased aldosterone (22 per cent), a hormone that regulates electrolytes.

No consequential blood pressure changes were found in the group of 32 who received electroacupuncture at other acupoints along the forearm and lower leg.

Although the blood pressure reductions in the first cohort were relatively small – mostly in the four to 13-mmHg range – the researchers noted that they were clinically meaningful and that the technique could be especially useful in treating systolic hypertension in patients over 60.

“Because electroacupuncture decreases both peak and average systolic blood pressure over 24 hours, this therapy may decrease the risk for stroke, peripheral artery disease, heart failure and myocardial infarction in hypertensive patients,” Longhurst said.

Participants were treated at UCI’s Institute for Clinical & Translational Science. Study results appear in Medical Acupuncture.

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Is Your Low Energy Due To Vitamin Deficiencies?

multivitamin-tabletsWe all need vitamins and minerals for good health, well being and energy; but did you know that vitamin deficiencies can lead to low energy?

Particular nutrient deficiencies are associated with reduced energy and chronic tiredness; these can include iron, magnesium, B12 and folic acid.

We’ve gathered some information on these nutrients/vitamins and how  deficiencies can contribute to low energy.  We will also discuss symptoms, and how to test for the appropriate levels in your body.

Iron

Iron is an essential mineral needed for the manufacture of hemoglobin, the part of the red blood cells that carries oxygen, which is needed for energy production. ( 14 to 18 mg for adult men, and 12 to 16 mg for adult women). When iron levels are low, red blood cells can’t carry enough oxygen to the body’s tissues, causing fatigue.

Symptoms of deficiency are fatigue (especially on exertion); weakness, shortness of breath, pale lower eyelids & tongue, headaches, and constipation.

You can also help increase your hemoglobin by eating iron rich foods such as red meat, shrimp, tofu, almonds, dates, and lentils.

Iron cannot be fully absorbed by the body without the help of vitamin C; so make sure that you are getting the correct amount of vitamin C daily.

Iron levels are tested easily with blood samples, but it’s important to check your iron levels before using an iron supplement because excess iron absorption can also causes chronic tiredness.

Vitamin B12

B12 is needed for the manufacture of red blood cells and helps the body’s use the iron that is also required for proper digestion, the absorption of foods, and the metabolism of carbohydrates and fats.

Vitamin B12 is largely found naturally in animal products such as meat, fish, poultry, eggs and dairy products, making vegetarians and people with digestive disturbances at the most risk for a B12 deficiency.

Symptoms of deficiencies are fatigue, weakness, dizziness, memory problems, confusion, irritability, depression, moodiness and paleness.

B12 deficiencies are common due to declining B12 levels in food by the increased use of antibiotics and digestive problems. You can help increase your B12 levels by eating fortified soy products like silken tofu and B12-fortified breakfast cereals.

B12 levels can be measured with a simple blood test.

Folic Acid

Folic acid is a B vitamin needed for the manufacture of red blood cells, and because folic acid is easily destroyed during cooking, it is one of the most common vitamin deficiencies. Folic acid allows the body to perform many essential functions DNA synthesis and repair, and red blood cell creation.

Symptoms of deficiencies are fatigue, digestive disturbances, insomnia, memory problems, weakness, shortness of breath, and anemia.

You can help increase folic acid levels by eating dark leafy greens, citrus fruits, beans, lentils and nuts.

Folic acid levels can be measured with a blood test.

Magnesium

Magnesium is needed for the production of ATP, which is the main energy-producing molecule in the body. When magnesium is deficient, our cells are less able to produce energy which leads to chronic tiredness.

Symptoms of deficiencies are fatigue, irritability, spasms or muscle cramps, rapid or irregular heartbeat, high blood pressure and insomnia.

Leafy green vegetables,eat plenty of raw foods You can help increase Magnesium levels by eating leafy green vegetables, eating plenty of raw foods, and limiting refined sugar.

Magnesium is not generally tested by blood test, but by hair analysis.

If you are experiencing fatigue or you are chronically tired please contact your health care practitioner before making any changes to your health routine. Vitamin deficiencies can lead to low energy, however, chronic fatigue can be caused by other factors.

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Seasonal Allergies

allergiesIf you suffer from seasonal allergies you might want to consider visiting an acupuncturist.  The goal of the acupuncturist is to develop a plan which addresses the person’s acute symptoms and provides relief, while addressing the underlying immune system imbalance which is thought to be at the root of the person’s allergies.

Symptoms of Seasonal Allergies

  • Sneezing
  • Coughing
  • Watery eye
  • Nasal congestion
  • Runny or stuffy nose
  • Postnasal drainage
  • Ear congestion
  • Itchy sinuses, throat, eyes, or ear canals
  • Adenoid swelling -this occurs when the lymph tissue that line the back of the throat swells
  • Dark circles under the eyes – caused by swelling and discoloration from congestion of small blood vessels beneath the skin in the eye area.

If your symptoms are persistent and last for more than two weeks you should see your allergist  or acupuncturist for proper testing, diagnosis and treatment. Finding and treating the source of your suffering can also clear up other unwanted symptoms. Less common symptoms may include: headache, shortness of breath, coughing, or wheezing.

Decreasing Your Summer Allergy Triggers:

  • Try to stay indoors whenever the pollen count  is high – Pollen levels tend to peak in the morning
  • When the day is wind, pollen counts surge
  • Vacuum often and clean air filters regularly
  • Keep your doors and windows closed to keep allergens out, and use an air purifier
  • Wash bedding and rugs in hot water to eliminate dust mites and other allergens
  • Shower, and change clothing after going outside to wash away pollen

 If these steps still don’t provide any relief, and before you turning to over-the-counter antihistamines, decongestants, nasal sprays and eye drops speak with your healthcare practitioner to discuss all your options for treatment; including acupuncture.

A recent study conducted in South Korea examined the effectiveness of acupuncture for the treatment of chronic rhinosinusitis and allergic rhinitis.

Acupuncture treatment plans for allergies will vary greatly from person to person.  The possible results will range from temporary relief to complete remission. Acupuncture frequently relieves nasal congestion and sneezing as soon as the needles are inserted.

If you suffer from seasonal allergies please contact our acupuncturist for more information on how she can help with your allergy symptoms.

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Natural Stress Relief

ExteriorNearly one in three people view their lives moderately to severely stressful, and more than 50% feel that stress has a moderate to severe impact on their health problems. We’ve identified some symptoms of stress, and some ways to approach natural stress relief.

Symptoms of Stress

Stress has been linked with detrimental health effects including heart disease and even brain shrinkage. Below are just a few of the symptoms cased by stress.

  • Trouble sleeping
  • Feeling irritable and defensive
  • Headaches
  • Trouble concentrating or remembering
  • Tense, tight muscles
  • Anxious, jittery, or nervous feelings
  • Difficulty breathing
  • Upset stomach, diarrhea, or constipation
  • Having trouble making decisions
  • Frequent colds, viruses, or infection

Having stress is not necessarily bad, but you need to be aware of the sources of stress and have a way to cope. There is no “right” way to handle stress – you need to find out what works for you.

  • Eat well. Good nutrition can improve your mood and your ability to handle stress.
  • Get enough rest, but don’t stay in bed to avoid problems;
  • Avoid using caffeine, cigarettes, or alcohol
  • Simplify your life by setting priorities for yourself.
  • Exercise at least three times a week.

Massage

Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress.

  • Improved circulation – Having an increase in blood flow and circulation to areas of your body helps promote cell growth and organ function.
  • The feeling of well-being – Massage increases the available levels of dopamine and this explains the satisfaction experienced during and after a massage.

Acupuncture

The body secretes hormones into the bloodstream as a reaction to stress. Acupuncture can block the chronic, stress-induced elevations of these hormones leaving you with a sense of calm & relaxation.

Physiotherapy

Physiotherapy can assist decease stress levels through manual therapy. Manual therapy involves manipulation of muscles and tissues in the body. This technique is used to reduce muscle tension, improve circulation, and carry fresh oxygen to tissues in the body.

Chiropractic

One of the effects of chronic stress is prolonged muscle tension. This muscle tension can leads to mis-alignments of the spine and the other joints in the body. These mis-alignments can cause common conditions such as; back pain, neck pain, and headaches. Chiropractic adjustments correct these mis-alignments, reduce nerve irritation, improves circulation, and releases muscle tension.

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Headache Treatments That Don’t Include Medication

headacheMillions of Canadians suffer from headaches ranging from mild to debilitating.  But, what if you don’t want to reach for medication for your symptoms.  The next time you feel a headache coming on, here are some non medical approaches you can consider.

Acupuncture

The belief in acupuncture is that all headaches begin when the natural flow of chi is disrupted, and acupuncture can restore this energy flow by releasing  pain-reducing chemicals, such as endorphins.

Massage

For temporary relief,  get a neck, back, head, or shoulder massage. Holding tension in your muscles is a common cause of headaches and migraines.

Stretching

Headache-relieving stretches can help to relieve muscle tension which contributes to pain. Hold each stretch for five seconds, and repeat several times.

  • Range of motion for the neck (chin forward, upward, and toward each shoulder)
  • Shoulder shrugs (shrug up, up and forward, and up and back)
  • Neck isometrics (press palm into forehead and hold; press hand on each side of the head)

Yoga

The relaxation exercises found in yoga combine physical postures, breathing exercises, and meditation to boost relaxation and balance the mind, body, and spirit.

Lavender Oil

Lavender oil can be either inhaled or applied topically.  Placing one drop of lavender oil to every 236 milliliters of boiling water, and then inhaling the vapors, can help you to relax tense muscles.  Lavender oil can be applied externally without diluting it; such as on a pillow or your temples. Lavender oil can help you relax.

Peppermint Oil

Peppermint oil has shown to be beneficial in relieving tension headaches. Peppermint oil has vaso-constricting and vaso-dilating properties, which can help improve and promote blood flow in the body.

Diet

Making changes to your diet and keeping track of those foods that trigger a headache or migraine can be useful for reducing the frequency of your headaches. Certain foods can effect the frequency and severity of headaches, including dairy; chocolate; citrus fruits; red wine, nitrates found in  products such as bacon,and foods containing  monosodium glutamate / MSG.

You can also try:

Apply an ice pack – Try placing it on your forehead, temples or the back of your neck.

Lie quietly in a low-lit room.

Improve your coping skills when it comes to dealing with stress. Chronic stress is one of the leading causes of headaches.

Deep breathing can help you unwind  – lie still while breathing in and out slowly, and be conscious of relaxing various muscle groups, working from your head to your toes.

If you suffer from frequent headaches, please contact your  doctor or health care practitioner.

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Six Ways to Boost Your Immune System

With more than 200 viruses causing the common cold, you’re bound to catch a sniffle or two: Diversified Health shares six ways to boost your immune system.

Think Positive – Happier people are less likely to develop colds when exposed to cold viruses. People with high positive emotion scores produce just enough cytokine (a protein) to help recruit other immune cells to fight off infections.

Exercise Regularly – Taking a pass on exercise may increase your risk of catching a cold. Exercising at least 45 minutes five times a week can increase the immune fighting cells with each episode of exercise.

Victoria Clinic Indorses Six Easy Ways to Boost Your Immunity

Six Easy Ways to Boost Your Immunity

Snack on Yogurt –  Pro-biotics help promote a healthier immune system. To benefit, a person should consume between 1 and 10 billion colony-forming units (CFUs) of active probiotics per day.

Eat your Veggies – Eating at least eight servings of brightly colored vegetables and fruits per day helps keep the immune system in top form, and prevents it from overreacting.

Give herbs and Algae a try – The herb ginseng has been proven to help prevent colds when taken as soon as symptoms develop.  Spirulina, a blue green algae, is available in health food store, is also promising. Some variations containing zinc and powdered acerola have high anti-inflammatory and antioxidant potential.

Boost your Vitamin D – People with low Vitamin D status are one and half times more likely to get a respiratory infection than those whose Vitamin D levels were higher. Health Canada recommends 200 IU daily for adults under age 50 and 400 IU for those over 50.

Acupuncture sessions support and strengthen immunity.  Scientific research shows that acupuncture increases the white blood cells in the body and moderates the immune system allowing it to react swiftly and strongly to threats.

A healthy body has a strong and effective immune system.  For more tips and strategies on keeping your immune system strong, please contact our knowledgeable  healthcare practitioners.

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What Causes Sore Muscles?

sore_0Mild muscle injuries create microscopic damage/tears to the muscle fibers,  and scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.

Sore muscles are usually caused by doing an activity you’re not used to (like running a marathon when you normally jog just a few miles or you have quickly increased your exercise intensity level or length of your workouts.

One question most people have, is when you have sore muscles, which is better…heat or ice.  The best way to treat sore muscles is with cold therapy first and heat therapy later.

Cold Therapy:

Practitioners recommend icing the muscles immediately after activity to reduce blood flow to the area which will reduce the swelling and inflammation.  You should apply a cold compress/pack for at least 20 minutes, every four to six hours for up to 2 days.

Heat Therapy:

After the first day of soreness, heat can be applied to the inflamed area, which will help sore and tightened muscles relax and will promote blood flow and circulation.  Heat should be applied to the area for 20 minutes; up to three times a day.

Stretching The Muscles:

One of the best ways to prevent sore muscles is by easing your way into your activity or exercise routine.  This can be achieved by using those targeted muscles in lighter exercise than you are going to be performing in the following minutes.

The most important step you can do to prevent sore muscles is to have a cool-down phase after any workout or physical activity. Right before finishing, include at least 10 minutes of light aerobic work such as walking followed by stretching.  Stretching will also help to move the lactic acid out of your muscles.

Keep Hydrated:

If your muscles are sore from intense activities, your muscles are rebuilding themselves, and require lots of water.  Remember to drink water while you work out and throughout the day.

Therapies That Can Help With Sore Muscles:

Massage – is used to relieve pain by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system and improving the elimination of waste throughout the body. 

Acupuncture – is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles that will either change the experience of pain, or will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims – produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

Dry Needling – The aim of dry needling is to achieve a local twitch response to release muscle tension and pain. dry needling can reduce pain, while increasing flexibility and range of motion by: stretching receptor in the muscle by stimulation, and drawing blood to the area, initiating the natural healing process.

It’s normal to have sore muscles after you work out, or play sports, just make sure you take care of them!

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Benefits of Electro-Acupuncture

ElectroAcupunctureElectro-acupuncture is the application of an electrical current to acupuncture needles to stimulate healing within the body.

Electro-acupuncture is similar to traditional acupuncture in that the same points are stimulated during a treatment. As with traditional acupuncture, needles are inserted on specific points along the body, and the needles are  then attached to a modality that generates a continuous electric pulse using small clips.

The electro-acupuncture device delivers about 10-80 milli-amps depending upon the selected setting.  Patients may experience a tingling sensation while being treated with electro-acupuncture, which is due to the current. The average treatment  length with electro-acupuncture is 10-20 minutes.

The benefits of using electrical stimulation are:

  1. Electro-acupuncture helps reduce total treatment time by providing continuous stimulus.
  2. It is easy to control the frequency of the modality, and it can be customized to produce a stronger current as needed.

According to the principles of traditional Chinese medicine, illness is caused when qi does not flow properly through the body. Acupuncturists determine whether qi is weak, stagnant or out of balance, which indicates the points to be stimulated.

Electroacupuncture is considered to be especially useful for conditions in which there is an accumulation of qi, such as in chronic pain syndromes, or in cases where the qi is difficult to stimulate. Using a gentle electrical current in conjunction with acupuncture needles is an alternative way to stimulate the point and enhance the qi.

Victoria Spaurel is a registered acupuncturist having graduated from the Canadian College of Acupuncture and Oriental Medicine in Victoria BC in 2005. Her passion for Traditional Chinese Medicine (TCM) philosophy and diagnostic theory is deeply rooted in long-developed holistic beliefs in true health and wellness.

As a well-known acupuncturist; Victoria teaches at the Pacific Rim College of Acupuncture in Victoria BC and is a 20 year veteran to complimentary health care.  In that time she has developed a keen ability to identify and effectively treat patterns of disharmony with regard to the health of her patients. She is well loved by patients in her family practice and respected by her colleagues.

For more information on electro-acupuncture please contact our office at 250-382-0018.

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10 Simple Ways to De-Stress Your Life

sh_destress_photoHere’s our top ten list to help you simplify & de-stress your life!

1.  Create a “public” calendar. Whether you have a large family or there is just two of you, using a public calendar will let you take a “big-picture” look at a glance.  You will be kept in the loop on items such as, when the strata meeting is, or when to schedule a dental appointment. Being able to visually see what everybody is doing will reduce the chance of frustration or surprise.

2.  Run all the errands during your work week, and don’t save them for your days off. Take back your days off by scheduling your to-do list during the week; before or after work, or during lunch breaks.

3.  Say ‘yes’ less often. Over extending yourself complicates your life, and learning to say no when you don’t want to do something is one of the quickest ways to leading an uncluttered life.

4.  Delete social networking accounts you don’t use, and spend less time online.

5.  Automate your finances by signing up for automatic bill pay and take advantage of technology. Apps and online calendars can help you plan and track your schedule, birthdays, errands, and monthly payments, which will simplify your life and reduce your stress.

6.  Learn to ask for help!  Asking for help is not a sign of weakness.  You can hire someone, ask a friend or delegate it to a family member. You don’t have to do it all by yourself.

7.  Learn to spend more time with people you like/love:  Eliminate the “Debbie Downers” and the toxic relationships that aren’t working for you.

8.  Get more sleep!

9.  Eat more fruits, veggies, and whole foods.

10.  Start waking up a few minutes earlier and plan your day by visualizing your schedule for that day. Getting up 15 – 20 minutes earlier  will allow you to enjoy a cup of coffee, and take a few minutes to yourself.  This routine will get you mentally set for the busy day ahead.

When your body is healthy and strong,  you are able to handle the daily stress in your life.  Another action plan to help you maintain your immune system, is to incorporate sessions of acupuncture and massage throughout the year.

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