Happy Holidays and Happy New Year

Well, here are some images of the steps up to the office yesterday - only mildly treacherous, right? As well as some icicles off the courtyard. For those of you who braved it - thank you for coming in! And for those of you who didn't - thank you for being safe! Safety is key, you know.

Just a note to remind you that I will be out of the office from now until January 3rd, 2009. You can still book appointments by going online to my website at www.allwayswell.com anytime.

Happy Holidays and Happy New Year, looking forward to helping you be well and stay well in every way in 2009!

December Newsletter - Stress Less & Stay Well this Winter

Qi Mail™ The Acupuncture Newsletter December 2008

Rebecca Hurwood LAc, MAcOM - Be Well, Stay Well All Ways Well, LLC 1525 SW Park Ave, Suite 103 Portland, OR 97201 503-445-8888 ext. 1

REST, RESTORE, REVITALIZE In nature, winter is the season where all living things slow down, conserve their energy and prepare for the outburst of new life and energy in the spring. Our bodies are instinctively expressing the fundamental principles of winter – rest, restoration and revitalization. The Nei Ching, one of the earliest surviving medical books on acupuncture, advises: "During the winter months one should refrain from overusing energy. Retire early and get up with the sunrise, which is later in winter. Desires and mental activity should be kept quiet and subdued, as if keeping a happy secret." Eating warm hearty soups, dressing warmly, and refraining from cold and raw foods is also recommended. Element: Water Nature: Yin Organs: Kidney, Urinary Bladder, Adrenal Glands, Ears and Hair Emotion: Fear and Depression Flavor: Salty Seasonal acupuncture treatments in winter serve to nurture and nourish kidney Qi (the organ associated with winter) which can greatly enhance the body's ability to thrive in times of stress and aid in healing, preventing illness, and increase vitality. Call now for more information or to schedule your seasonal tune-up   De-stress this Winter with Acupuncture While optimal health and well-being in the winter season calls for rest, energy conservation and the revitalization of body and spirit, your holiday activities may have a different agenda. This year can be filled with a mad scramble of visitors, family get-togethers and frantic shopping trips. Compound the usual seasonal pressures with the constant barrage of bad economic news and you may find this to be one of the most stressful times of the year. Stress, frustration and unresolved anger can cause a disruption in the flow of qi or energy through the body. These energetic imbalances can throw off the immune system or cause symptoms of pain, sleep disturbances, mood changes, abnormal digestion, headaches, and menstrual irregularities, and, over time, more serious illnesses can develop. Acupuncture treatments can correct these imbalances and directly effect the way you manage stress. Studies on Acupuncture and Stress Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress. A 2008 study published in Anesthesia & Analgesia found that acupuncture point alleviated preoperative anxiety in children while a 2003 study conducted at Yale University showed that ear acupuncture significantly lowered the stress level of the mothers of children that were scheduled for surgery. A German study published in Circulation found that acupuncture significantly lowers both systolic and diastolic blood pressure. The extent of the blood pressure reductions by acupuncture treatments was comparable to those seen with antihypertensive medication or aggressive lifestyle changes, including radical salt restrictions. Another study from the University of New Mexico measured the affects of acupuncture on 73 men and women with post-traumatic stress disorder (PTSD). The researchers found the acupuncture treatments to be as helpful as the standard treatment of cognitive behavioral therapy. Needless to say, if the stress in your life is throwing you off balance, consider acupuncture therapy to regain peace of mind, regulate your immune system and stay healthy.   Miso Soup with Scallions Did you know that Miso Soup with Scallions is actually an ancient herbal remedy for colds? In 300 AD famous herbalist, Ge Hong, writes about Miso Soup with Scallions in a book called, Bei ji zhou hou fang or Emergency Formulas to Keep Up One's Sleeve. The soup is indicated for the onset of a cold when a person is just beginning to feel a headache, stuffy nose and a slight fever. So, the next time you feel a cold coming on, be sure to have your miso! Miso Soup (Serves 4) Ingredients: * 6 cups water * 3-4 Tablespoons Aka Miso or red soy bean paste (usually sold in the refrigerated section) * 3-5 green onions stalks, chopped Directions: * Dissolve the miso in a little bit of boiling water (about 2 tsp.) * Bring water to a boil in a saucepan and add the miso & scallions. * Simmer for 5-10 minutes. * Remove from heat top with green onions and serve. Variations: you can add various other ingredients to make a more substantial soup, such as tofu, seaweed, fresh mushrooms, cooked shrimp, snow pea sprouts, cooked rice noodles, or paper-thin slices of fresh ginger.   Give the Gift of Wellness If you're looking for the perfect gift this holiday season, please consider a gift certificate from All Ways Well. Instant gift certificates can now be purchased online for any service or any dollar amount. Visit www.allwayswell.com for more information or call (503)445-8888 ext. 1.   In This Issue REST, RESTORE, REVITALIZE De-stress this Winter with Acupuncture Miso Soup with Scallions Stress Busting Foods Stress Busting Foods The foods that you eat play a crucial role in your overall well-being as well as your ability to handle stress. Over 1400 chemical changes occur as stress hormones, such as cortisone, sap important nutrients such as B vitamins, vitamin C and magnesium from the body. Here are three foods that can replenish your supply of these nutrients and enhance your ability to manage stress: Cauliflower – Cauliflower and other cruciferous vegetables, such as broccoli, cabbage, and kale are chock full of stress-relieving B vitamins. Cauliflower is also one of the very best sources of vitamin B5 or pantothenic acid. Pantothenic acid helps turn carbohydrates and fats into usable energy and improves your ability to respond to stress by supporting your adrenal glands. Fatigue, listlessness, numbness and tingling or burning pain in the feet are all indications that you may need more vitamin B5 in your diet. Salmon – Salmon is a healthy and delicious way to get your dose of B vitamins and omega-3 fatty acids. Vitamin B12 supports production of red blood cells, allows nerve cells to develop properly and is essential to the synthesis of the "happy" brain chemical serotonin. Among the many benefits of omega-3 fatty acids, a 2003 study published in Diabetes & Metabolism found that a diet rich in omega-3 fatty acids significantly reduced the stress response and kept the stress hormones cortisol and epinephrine in check. Blackberries – Blackberries are jam packed with Vitamin C, calcium and magnesium. Vitamin C has shown to be a powerful stress reducer that can lower blood pressure and return cortisol levels to normal faster when taken during periods of stress. Magnesium and calcium act together to help regulate the body's nerves and muscle tone. When there is too little magnesium in your diet, nerve cells can become over activated and can trigger muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue. Blackberries have more than double the amounts of vitamin C, calcium and magnesium than their popular cousin, the blueberry.

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5.5 Weeks to Christmas! Fall Updates

Can you believe that there are only 5-1/2 weeks left until Christmas? I am in shock myself, and even if you aren't of the Christian persuasion Christmas seems to be a cultural marker in the US of holiday festivities, holiday excesses (acupuncture is great for recovering from overeating, hint hint... ) and those last few weeks before the new year arrives.

As we enjoy the fall season and prepare for winter and 2009, I have several tidbits of information to share that I hope you will find useful.

HOLIDAY SCHEDULE
First is a note about the holidays and the end of the year - I will be out of the office for Thanksgiving and several days in December and I want to make sure that everyone who wants an appointment can get one! Appointments for the remainder of the year are going fast, so I recommend booking sooner rather than later. Here are the days I will be away:

Thanksgiving - gone Wednesday 11/26 through Friday 11/28 to return Saturday 11/29.
December - gone 11/12 through 11/15 to return 11/16 and from 12/24 through 1/2/09 to return Saturday 1/3/09.

In addition to my usual Tues-Saturday routine, I have added Monday 12/8 and Monday 12/22 to my schedule to account for some of my away time so if you've been dying for a Monday appointment, now is your chance!

My online scheduler is up and running strong, and will be up and running while I am away as well, so you can continue to book appointments online anytime.

INSURANCE - USE IT OR LOSE IT!
Yes, the end of the calendar year marks the resetting of all our insurance benefits, so if you have insurance that covers acupuncture and you haven't used it all up yet, come in quick! As of January 1st your benefits will reset meaning that if you have a deductible to meet, you will have to pay out of pocket until that is met before your insurance will cover again. If your benefits have run out you can rejoice for 2009 when your insurance will cover again, and you can book out into January anytime.

GIFT IDEAS - WINTER WELLNESS PACKAGES + GIFT CERTIFICATES
Yes, the holidays are coming and what could be better than the gift of wellness? Gift certificates are always available in my office for any service and in any amount to make holiday shopping a little easier. I now have instant gift certificates available as well! Just visit my website at www.allwayswell.com and click to the "services & gift certificates" page for more information or click HERE.

My Chinese Winter Wellness Packages are also a nice little treats to help you or a loved one stay healthy this winter. One package contains 10 packets of Ban Lan Gen Chong Ji, one bottle of Yin Qiao San and one bag of Chinese Herbal Soup mix - all the essentials for cold prevention, treatment and recovery! A Winter Wellness Package retails for $20 - a slight savings over purchasing these items individually - and I believe these herbs to be the best cold busters around. A gift certificate would combo GREAT with these treats for a fabulous gift idea!

We also have a lovely assortment of handmade jewelry in the office that I encourage you to peruse next time you are in. Jen Keller, Licensed Esthetician, and myself both have a hobby of jewelry making and we've put a limited number of pieces on sale for the holidays. Jen makes beautiful agate pendants while I do sterling silver and semi-precious stone beadwork. If you need a lovely and affordably priced gift, take a minute to peruse the next time you are in and see if anything catches your eye.

LASTLY, FALL IS HERE! CHINESE MEDICINE & HARMONY WITH NATURE
As the leaves outside continue to fall I'm reflecting on the change in seasons and the wonderful tradition held by Chinese medicine of guiding people to live in harmony with nature. Long ago ancient Chinese doctors recognized the changes in the seasons and the effects they had on the body, recording the best ways to keep living in harmony with these changes to promote health and longevity. This quote from the Huangdi Neijing Suwen - or the Yellow Emporer's Internal Classic - courtesy of Acufinder.com says it all:

“In the three months of autumn all things in nature reach their full maturity. The grains ripen and harvesting occurs. The heavenly energy cools, as does the weather. The wind begins to stir. This is the changing or pivoting point when the yang, or active, phase turns into its opposite, the yin, or passive, phase. One should retire with the sunset and arise with the dawn. Just as the weather in autumn turns harsh, so does the emotional climate. It is therefore important to remain calm and peaceful, refraining from depression so that one can make the transition to winter smoothly. This is the time to gather one’s spirit and energy, be more focused, and not allow desires to run wild. One must keep the lung energy free full, clean, and quiet. This means practicing breathing exercises to enhance lung Qi. Also, one should refrain from smoking and grief, the emotion of lung. This will prevent the kidney or digestive problems in the winter. If this natural order is violated, damage will occur to the lungs, resulting in diarrhea with undigested food in the winter. This compromises the body’s ability to store in winter.” - Huangdi Neijing Suwen

* Element: Metal
* Color: White
* Nature: Yin
* Organs: Lung and Large Intestine

Fall is associated with the Metal element and the Lungs and Large Intestine meridians as mentioned above. This makes it an optimal time for creating organization in your life, for defining boundaries, for establishing order and creating stability. Often this is a reflective time, a time to organize and prepare for the winter months. If you are finding order and stability hard to accomplish, acupuncture can help you center, balance and stay grounded. In addition, a few sessions with a good counselor might help you get on track and learn more tools to help you succeed. My good friend Erin Moline is an excellent family and individual counselor that I highly recommend if you need help in this area (see www.erinmoline.com)

The Lung also governs the Wei Qi - or protective energy - that helps the body resist colds and flus coming with the cooler weather. It is important to start incorporating more warm and nourishing foods into the body at this time to strengthen the Wei Qi - so consider starting the day with a hot breakfast if possible, or at least some hot tea in addition to a breakfast cereal or smoothie. My Chinese Herbal Soup Mix contains all the herbs you need to strengthen your Wei Qi specifically, so you might also consider picking up a packet of soup mix or a Winter Wellness Package next time you are in. A cup of herbal soup a day over the winter, or even once a week, can go a long way towards helping you stay well. Acupuncture, of course, can strengthen the Wei Qi also, as can simpler herbal remedies - such as Ban Lan Gen Chong Ji, an instant herbal infusion of Isatis root, which is a powerful immune booster and antiviral. Lastly, if you're having a hard time keeping up with a healthy diet during the winter months, consider signing up for an organic produce delivery service like Organics to You, or contact my friend Chef Abby Fammartino (see www.yournaturalchef.com) for fabulously healthy and delicious meals delivered to your door.


Well, that is all for me in this Fall update and I hope you continue to enjoy this beautiful change in seasons. As you prepare for the holidays be sure to breathe deep, eat well and practice gratitude as each of these things will go a long way to keeping you well. Yours until next time - Rebecca

November Newsletter - Acupuncture and Low Back Pain

Qi Mail™ The Acupuncture Newsletter November 2008

Rebecca Hurwood LAc, MAcOM - Be Well, Stay Well All Ways Well, LLC 1525 SW Park Ave, Suite 103 Portland, OR 97201 503-445-8888 ext. 1

Acupuncture and Low Back Pain Low back pain is an extremely common concern, affecting anywhere from 75 to 90 percent of people at some point in their lives. Low back pain is second only to the common cold as a cause of lost days at work and is one of the most common reasons to seek medical care, including acupuncture. In fact, one of the top reasons that people get acupuncture treatments is for low back pain. The Oriental Medicine Perspective of Low Back Pain In spite of the large number of pathological conditions that can give rise to low back pain, up to 85% of the cases are classified by Western physicians as 'non-specific'. When low back pain is looked at from an Oriental medicine perspective, it is seen as a disruption of the flow of Qi within the area and associated with a specific disharmony and then treated accordingly. The basis of acupuncture is expressed in this famous Chinese saying: "Bu tong ze tong, tong ze bu tong" which means "free flow: no pain, no free flow: pain." In other words, any kind of pain or illness represents an obstruction in the normal flow of Qi or life force. Simply put, acupuncture moves Qi, restoring free flow. The disruption of Qi that results in low back pain is usually associated with the following three disharmonies: Weak Kidney Qi - In Oriental medicine, the lower back is referred to as the "dwelling of the Kidneys". The majority of chronic low back pain conditions are associated with Kidney Deficiency. Kidney Deficiency type pain is dull and comes and goes. It is usually aggravated by over tiredness and improves with rest. Stagnation of Qi and Blood - When the flow of Qi along the meridians that traverse the lumbar region becomes congested, it is referred to as the stagnation of Qi and blood. This presents with a severe stabbing pain that is worse with rest and better with movement, tender to touch and can be accompanied by stiffness and tightness. Invasion of Cold and Dampness - Cold, damp type pain is worse in the morning and when the weather is cold and damp. This type of pain improves with movement and the application of heat. Stiffness and contraction of back muscles that is aggravated by rest indicates cold predominance while swelling, numbness and a heavy sensation are indicative of dampness. If you or someone you love suffers from acute and chronic back pain, please call to find out more about how acupuncture and Oriental medicine can help you.   Studies on Acupuncture and Low Back Pain While acupuncture is readily accepted as a viable option for low back pain in mainstream modern medicine, there has been little research to prove that it works. Now there are studies that support the clinical evidence. In a German study, published in the Archives of Internal Medicine, 1,162 adults with chronic, lower back pain were divided into groups treated with the standard pharmaceutical and exercise therapy commonly used in Western medicine and acupuncture. The researchers reported that acupuncture provided relief and lasting benefit to nearly twice as many lower back pain patients as drugs and exercise. Forty-eight percent of the acupuncture patients reported at least a one-third decrease in pain along with improvement in their ability to function, versus 27 percent of the patients treated with conventional methods reporting such benefits. In another recent study published in the Annals of Internal Medicine, researchers from the University of Maryland School of Medicine analyzed 33 studies covering more than 2,100 patients from around the world on acupuncture for low back pain. They found acupuncture provided definite pain relief in the short-term (defined as relief sustained for three weeks after the end of the acupuncture sessions).   Give the Gift of Wellness If you're looking for the perfect gift this holiday season, please consider a gift certificate from All Ways Well. Instant gift certificates can now be purchased online for any service or any dollar amount. Visit www.allwayswell.com for more information or call (503)445-8888 ext. 1.   In This Issue Acupuncture and Low Back Pain Studies on Acupuncture and Low Back Pain "That's it!" Points "That's it!" Points Ah Shi or "That's it!" Points Not all acupuncture points have a name and specific location. Some of the most effective points to use in acupuncture are local points of tenderness. These points are referred to as Ah Shi points which in Chinese literally means, "That's the point!" Ah Shi or "that's it!" points were first mentioned during the Tang Dynasty (founded in 618 AD) classic Thousand Ducat Prescriptions. These points become spontaneously tender when disease or injury occurs, or in locations where Qi has become congested but which are not among the regular acupuncture points on a specific meridian or pathway. Their locations are not fixed; they are the points that, upon palpation, are the most sensitive. In many cases a small knot or pea sized nodule can be felt under the skin at these points of tenderness. The Ah Shi points are especially effective in the treatment of pain and are often used in conjunction with local and distal acupuncture points. If you have pain, palpate around the area of pain to see if you can find the Ah Shi points. This is a great way to self treat the problem.

Qi Mail™ is an opt-in acupuncture newsletter available by subscription only. We neither use nor endorse the use of spam.  You are welcome to forward Qi Mail™ to friends and colleagues at any time. You can cancel your subscription at any time by clicking the link at the bottom of this email. Not interested in receiving this newsletter anymore? Click Here To Unsubscribe. Powered by Acufinder.com

Stave off Colds and Flus with Chinese Herbs

Shorter days and Fall weather are upon us making it an important time to be good to yourself. Fall is a great time to tonify and strengthen the immune system in preparation for the winter cold and flu season, and Acupuncture and Chinese Herbs are the perfect tool to keep you well. Consider coming in for a tune up if you haven't already or just stocking up on some of my favorite wellness formulas. What are those formulas you might ask?...

YIN QIAO SAN is a must have for your medicine cabinet (its how I've managed to only take 4 sick days in 2-1/2 years). A powerful combination of herbs to expel wind-heat, which translates as an anti-viral to combat the common cold - especially colds that start with or include a scratchy throat. If you start taking Yin Qiao at the first sign of catching something, there is a good chance you won't get sick at all. You can also take Yin Qiao preventatively if you are around sick people or worried about getting sick - truly a teacher's best friend! So if you haven't discovered the joys of this simple $8 remedy, now is a great time to start! Furthermore, for some people this formula has also been known to stop snoring...

CANG ER ZI WAN which I fondly refer to as "herbal sudafed." This simple 4 herb combination including mint and magnolia flower is designed specifically to treat wind stagnation in the sinuses - also known as nasal congestion. If you're in need of a nasal decongestant but just can't handle the side effects and drowsiness that accompanies over the counter medications, consider keeping this on the shelf for a quick fix when you need it. For $10 it can't hurt, in fact I can promise it will help!

CHINESE HERBAL SOUP MIX: Also called Chinese Chicken Soup Mix, this bag of bulk herbs contains 13 edible tonic herbs such as Gou Qi Zi (Goji Berries), Dried Longan Fruit, Dang Gui (DongKui), Hai Zao (a kind of seaweed) and more. These herbs combine to make a tasty immune boosting soup which is ideal for preparing for winter, for recovering from a cold or flu if you've gotten sick or for recovering from any illness that has zapped your energy. Traditionally the soup is made with chicken due to the energetic qualities chicken possesses, but it can be made vegetarian no problem with the same wonderful health benefits. One package of soup mix with instructions retails for $10 and will make a full stock pot of soup. Safe for children.

Since a great portion of your immune modulating cells reside in your gut, taking probiotics to support your digestion combined with a good diet are also must-haves when preparing for winter. My herbal dispensary is full of Chinese herbal formulas for many occasions, as well as select western nutritional supplements such as fish oil, probiotics, multi vitamins and B vitamins. If there is ever a supplement you are having a hard time finding or that you want advice about, please don't hesitate to ask. If I don't have it or can't find it, I have a wonderful network of Naturopaths and Nutritionists who I can direct you to for help.

Lastly, please let me express that if you feel a cold coming on - book an appointment! Acupuncture, especially when combined with Chinese herbs and with accessory therapies such as cupping and gua sha, can help you get better significantly faster and the sooner you get in for treatment the better results you will have. I'm not afraid of getting sick thanks to my arsenal of herbs listed above, so don't you worry about bringing things into my office - I want to help!

Winter in Portland

Ah, winter in Portland. What to expect? Every year is different, some colder, some warmer, some snowy, some not, but always we can count on three things in the City of Portland during the winter months – some combination of cold, damp and windy weather. In Chinese medicine, these three climate factors are recognized as more than just changes in the atmosphere, they are known as “External” or “Evil Pathogenic Invaders.” These Evil Pathogenic Invaders, or EPI’s for short, can occasionally penetrate the body’s natural energetic defenses and make us sick with colds and flus during the winter months. So what can we do to give us a better chance to stay well? Chinese medicine’s 2500+ year history has several tips to keep us healthy:

• Keep your neck and shoulders covered. The neck and upper back area contain a network of acupuncture points that are highly susceptible to Wind. Wind is known as the “big brother evil” in Chinese Medicine. This means that wind has the ability to enter the body swiftly and carry other pathogenic invaders with it to make you sick. By keeping the upper back and neck area covered when outside, you can protect yourself from “big brother” and be one step closer to staying well!

• Drink warm liquids and eat warm food, avoid cold to protect the Lungs and Spleen! Energetically speaking, the Lungs and the Spleen work together to create your first line of defense. The Lungs are responsible governing the Qi flow of your entire body and also create and distribute Wei Qi or Defensive Energy along the skin. The strength of your Wei Qi determines your susceptibility to the above mentioned EPI’s. The Spleen governs the transformation of food, drink, and air into Qi and Blood to fuel and support your body functions. The Spleen is the energetic mother of the Lung, supplying it with the energy it uses to create Wei Qi and protect you from EPI’s. The Spleen is especially susceptible to cold, so eating and drinking cold consumables during winter adds insult to injury. To optimize your immunity, try to eat and drink warm foods and beverages as much as possible and when you just have to have a salad, try to follow it up with some hot tea or water!

• Avoid sugar. In Chinese Medicine, food is also medicine and like Chinese herbs they have different energetic temperatures and properties. Sugar, white sugar especially, is cold in nature and, like drinking cold beverages above, can make your more susceptible to the cold winter weather. From a western perspective, sugar has also been proven to increase inflammation and suppress your immune system again, decreasing your body’s natural resistance to illness.

• Chicken Soup for More than the Soul. In Chinese food therapy, chicken is warm in nature and gently tonifies, or strengthens, Qi and Blood to strengthen your Wei Qi and help keep you healthy.

These tips may seem like common sense, but they have a long history of theory and practice behind them. If you follow these simple recommendations, you can stave off a number of potential invaders. If you do get sick with a cold or flu, Chinese Medicine can be combined with Western therapies to help you get better faster.