Reflexology: Addressing Pain and Putting Cancer Patients at Ease

Guest article by Jack Bleeker

May 2010

With roots in ancient Egypt, China, and Japan, the art of reflexology is a healing and relaxation technique that has stood the test of time and is familiar to many today. Found on treatment menus in world-class spas and on the schedules of many hospital-based palliative care centers, reflexology is viewed by skeptics as just a foot massage, but those who have recognized the therapy’s benefits will loudly proclaim that it is much, much more.

For patients with cancer, such as those battling malignant mesothelioma, reflexology is said to have numerous benefits. Used as a complementary therapy along with conventional treatments like chemotherapy and radiation, proponents of reflexology note that the treatment goes a long way in addressing such issues as pain, anxiety, nausea, and vomiting. Especially upon the mesothelioma prognosis, these individuals are in dire need of therapeutic relief from the side effects mentioned.

So how does a foot rub help eliminate the unpleasant effects of cancer? Simply put, reflexology involves applying pressure to and stretching the hands and feet in order to trigger responses in other parts of the body. Experts theorize that the pressure sends a calming message from the peripheral nervous system to the central nervous system, where it signals the body to adjust its tension level, therefore creating a feeling of overall relaxation, increasing blood supply, and bringing organs to an optimal level of functioning. Others say the success of reflexology relates to the “gate control” theory of pain relief, which theorizes that pain is a subjective experience created by an individual’s brain. The notion that factors like mood or stress can also affect the experience of pain enters into play here. Hence, reflexology can reduce pain by relieving stress and anxiety.

Though there is no steadfast scientific evidence that reflexology offers an cure for cancers like mesothelioma or any other disease, numerous studies have shown that this complementary therapy improves quality of life for many cancer patients, even if just for a short time, hence, its inclusion in many complementary and palliative care programs at cancer hospitals nationwide.

A 2000 study at the School of Nursing at East Carolina University, for example, involved 23 breast and lung cancer patients who noted “a significant decrease” in anxiety with the use of reflexology treatment. This, wrote the professionals that authored the study, “has important implications for nursing practice as both professionals and lay people can be taught reflexology.

“Reflexology is a simple technique for human touch which can be performed anywhere, requires no special equipment, is non-invasive and does not interfere with patients' privacy," the study continues.

  

Indeed, many medical professionals have suggested that caregivers for cancer patients take time to learn reflexology so that they can use it when necessary to help those for whom they are caring find relief from the pain and stress associated with the disease. Furthermore, noted study leader Dr. Nancy Stephenson, in the case of those caring for spouses or other family members, “the therapy provides a way for partners to get involved in their loved one's care at a time when they may feel there is nothing they can do to help."

                          

Sources:

University of Minnesota, http://www.takingcharge.csh.umn.edu/explore-healing-practices/reflexology/how-does-reflexology-work

American Cancer Society, http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Reflexology.asp

Dosing, Cancer, and Reflexology (Kunz), http://www.reflexology-research.com/dosing.html

May 2010 All Ways Well Newsletter

In This Issue:
**Lose Weight and Keep it Off with Chinese Medicine**Foods for Yin Yang Balance to Keep You Well**Thanks for Tuning In!  Book On-line Anytime!


Lose Weight and Keep it Off with Chinese Medicine
Well... Spring is kind of here in beautiful rainy/sunny/sometimes hailing Portland, Oregon.  Enough that pollens are flying (covering my car) and that the lilac in the backyard is full of beautiful and fragrant purple delight.  That also means that Summer is coming and with it (hopefully) hot bathing suit weather!  Now what do you think of when you hear the word "Bathing Suit" and think about putting one on after a long cold winter and variable Spring?  Hope?  Joy?  Fear?  For those of us who have packed on a few extra pounds for warmth and comfort, Spring is the time to prepare for Summer by shedding a few of those unwanted hangers on, but losing weight is often a challenge - especially for women entering (or exiting) menopause and those of us with an emotional relationship to food.  While acupuncture - like every healthy weight loss option - is not a cure-all, it is a proven method and successful adjunct therapy that, when combined with a healthy diet and exercise, can help you lose weight AND keep it off which is the real kicker.  How does this work?  Let me give you a little overview:

How does it work?
The exact mechanism of acupuncture's effectiveness on all levels is not well understood from a western perspective, but it is recognized that acupuncture can cause the body to release relaxing and pain relieving endorphins that reduce stress and have a calming effect - this makes it easier to deal with the stress, frustration and anxiety that can often go with weight gain (and loss) and lead to overeating fattening foods.  The endorphins released by acupuncture, as well as the energetic effect of moving the body's Qi, can also help re-balance your internal organs and your metabolism, helping to speed up a metabolism that has slowed down for instance, helping you succeed with your short and long term weight loss plans and goals.

The Initial Assessment
Acupuncture and Chinese Medicine always starts with a thorough intake to understand your specific needs, concerns, successes and challenges when it comes to weight gain and weight loss.  After a lot of questions and a tongue and pulse assessment your personal energetic needs can be determined and a plan for acupuncture treatment plus additional therapies - such as dietary therapies, lifestyle recommendations and herbal therapies - may also be suggested.  Different weight loss goals also determine different frequencies of treatment - in some cases daily treatment can be helpful for a very intense plan, but I generally see patients 1-2x/week through the duration of the weight loss focus.  Once specific goals have been reached, treatments are tapered to once every 1-2 weeks and then once a month or even just quarterly for maintenance.

The Acupuncture Treatment
So what is the treatment actually like?  Good question, and one with variable answers.  Auricular or Ear Acupuncture is always a part of my specific weight loss protocols because in Chinese Medicine, the ear is a microcosm of the body.  This means, you can treat the whole body just through the ear alone if you like, but the ear also contains some special points beyond the ones you might expect - in addition to acupuncture points to stimulate specific internal organs, the ear also holds points that solely treat glands like the thyroid and pituitary gland that play important roles in weight gain and loss, as well as specific points for hunger and thirst that can help control cravings.  Furthermore, the ears are known to have a particular calming effect, especially when it comes to addiction - so much so that here in Portland, auricular acupuncture is a standard part of treatment in most all the state run detox centers for patients recovering from drug and alcohol addiction.  This makes auricular acupuncture one of our first lines of defense in weight loss treatment towards re-balancing the body, boosting the metabolism, controlling cravings and reducing the stress and anxiety that can be impediments to long term weight loss success.

In addition to ear points, body points are then selected depending on your specific needs - is your pulse on the weaker side? Obsessive thinking?  Trouble sleeping due to running thoughts? Then we add more tonification points to energetically strengthen the internal organs that are under performing and making it difficult to lose weight and keep it off.  Are you boisterously energetic?  Quick to frustration and anger?  Wake at odd hours of the night for no reason?  Then we add more reducing points and moving points to clear stagnation because the stagnation combined with an excess of energy at the blockage is the culprit for you.  Different sets of symptoms cue different needs for the individual in their weight loss journey, and determining that personalized pattern and treatment is what creates success.

Additional Therapies
In addition to acupuncture, diet and lifestyle must also be assessed.  If you already have a weight loss plan and have consulted with a personal trainer, a nutritionist or started a weight loss program like Take Shape for Life or Weight Watchers that is great, but if you haven't done this your acupuncturist can look at your general diet and lifestyle and suggest changes that will help you succeed and maintain your results during your course of treatment.  Again, acupuncture and Chinese Medicine is not a cure-all, paying attention to lifestyle is a must for both short and long term weight loss success, but acupuncture can help speed your results and help you maintain them.  Self acupressure can also help you succeed, as can herbal therapies and breathing exercises such as Qi Gong in some cases.  These too are best assessed by a practitioner so that specific recommendations can be made for you.

If you want to learn more about weight loss and the Chinese Medicine connection, click HERE for a list of weight loss related articles on Acufinder.com.

Foods for Yin Yang Balance to Keep You Well
Dietary therapies in Chinese Medicine are a little different than those in the West.  Instead of focusing specifically on calories and nutritional values, Chinese Medicine focuses more on the energetic properties of foods, i.e. what foods can help strengthen the energies of specific organs to help them function better?  Or what foods can restore Yin Yang balance based on your specific needs to make you feel better and keep you well?  While drilling down to diagnose organ imbalances and match food therapies to specific needs requires a licensed acupuncturists training, identifying which side of the general Yin Yang balance (or imbalance as the case may be) you fall to is relatively simple.  Below you'll find a simple list of things to look for to get an idea of where you fall as well as some basic food remedies to help restore balance and keep you well.  For a more comprehensive article about self diagnosis for food therapies click HERE.

Yin Imbalance - Too Much Cold and Damp!
Yin imbalances occur when there is too much cold and/or dampness in the body energetically.  Here are some tell tale signs:

• tendency to feel chilled
• strong dislike of cold and/or damp weather
• aches and pains worse with cold and/or damp weather
• sensation of heaviness in the body
• rarely thirsty
• soft muscles
• quiet and withdrawn
• fluid retention
• often tired

Some simple food remedies to address this include:

• warm lamb or beef dishes
• dark poultry
• meat based soups and stews
• salmon
• cinnamon
• garlic
• turmeric
• onions
• root vegetables
• squash
• oatmeal
• quinoa
• buckwheat

Yang Imbalance - Too Much Heat and/or Dryness!
Yang imbalances occur in the opposite case - when there is too much Heat and/or Dryness in the body.  Symptoms can include:

• tendency to feel warm or overheated
• tendency to be talkative
• headaches
• nosebleeds
• hypertension
• dry skin
• sweet craving
• easily stressed
• dry throat or eyes

Some simple food remedies to address this imbalance include:

• fatty fish
• free range eggs
• goats milk and cheese
• avocado 
• pork
• nuts
• soups and stews with grass-fed animal protein
• green beans
• napa cabbage
• sea vegetables
• millet

Thanks for tuning in!
As usual thanks again for tuning in!  If you are interested in more information about weight loss with the help of acupuncture and Chinese Medicine, please don't hesitate to call me or email me anytime.  I also offer free 15 minute consultations in person or over the phone that you can book via email, phone at (503)445-8888 ext. 1 or on-line if you have more specific questions and want time to talk.  If you want to eat better for your specific energetic needs, I hope you will take advantage of some of the tips above and see what you think.   Here's hoping to see you soon!

Yours in health and wellness,
~Rebecca

April 2010 All Ways Well Newsletter

In This Issue:
**Asthma and Allergies, the Chinese Medicine solution**Dietary Therapies for Asthma and Allergies
**Take Home Remedies
---------------------Asthma and Allergies, The Chinese Medicine Solution
Even though it has been a slow - or strange? - start to Spring from a weather perspective here in the City of Roses, flowers are blooming and that means pollen is in the air.  The recent rains are keeping the worst pollen counts at bay, but that may not last much longer.  For those with asthma and allergies, that may mean some rough times ahead.  According to Chinese Medicine theory, asthma and allergies are generally caused by a combination of low Spleen and Kidney Qi combined with external Wind-Damp factors which can combine with pathogenic Heat or Cold as well to intensify certain symptoms.  Another way to think about it is like a battle - your soldiers are low on food (Qi) and they don't have enough energy to completely hold the line against the enemy (Wind-Damp + Heat/Cold).  That means some of the bad guys get through and wreak some havoc inside your border.  Leaving you with inflamed airways, itching, congested air passages and thick copious phlegm or sputum.  Yep, they're bad guys.  The Chinese Medicine solution?  Tonify that Spleen and Kidney Qi to feed the army and fortify the line, expel Wind-Damp and his friends to purge the interior and do some clean up in the mean time to repair whatever damage they've done to the town.  This is achieved through a combination of acupuncture, Chinese herbs, dietary therapies and some take home remedies providing a holistic and thorough approach to this internal struggle.  While herbal formulas and acupuncture specifically must be prescribed and administered by a professional in office, dietary therapies and take home remedies are easy to share and below you will find some of my favorites for allergy and asthma symptoms.
Dietary Therapies - mm mm good!These dietary therapy recommendations are simple and effective.  If you suffer from allergies or asthma I hope you will give them a try and see what you think!

• Spice it up - Spicy foods can thin mucus secretions and clear nasal passages.  They are also warm in nature energetically, meaning they are especially effective for cold type allergies and asthma - i.e. symptoms that get worse if you are exposed to cold specifically.  The easiest way to add spice to the diet is to try adding a little cayennepepper or ginger to your food.  Ginger specifically is also a very effective anti-inflammatory and a natural antihistamine and decongestant.  Specifically, it may add relief by dilating constricted bronchial tubes. 

• Good Fats are Good! Enjoy Them - Good Omega-3 fatty acids can counter the formation of inflammatory chemicals in the blood stream that affect air passages.  Good sources of Omega-3 are freshly ground flaxseed and Salmon.

• Increase Fiber and Eat Yoghurt - Food intolerances seem to be connected with seasonal allergies and a healthy active colon can decrease food sensitivities which, in turn, lightens the allergen burden on your immune system and can decrease your seasonal allergy symptoms.  To achieve this, simply increase the fiber in your diet and eat more yoghurt to increase your good gut bacteria.  In a study performed by the University of California, patients who were fed 18-24 oz of yoghurt per day experienced a 90% decline in their allergy symptoms (Am. Journal of Epidemiology).

• Apple a Day Keeps the Allergens and Inflammation Away - Some fruits, such as apples, are high in a flavinoid called Quercetin.  This specific flavinoid decreases inflammation and acts as another natural antihistamine by virtue of being a flavinoid, and by cross reacting with pollen in the body to reduce the pollen's effects.  Try an apple a day and see what you think!

A Couple Take Home RemediesIn addition to diet, there are a couple more things you can do to reduce your exposure to allergens and decrease inflammation.

• First, is to be sure at least rinse if not wash your face morning andnight.  When you are out and about in the world, dust, pollen, mold spores in the air - all those things that those of us with allergen sensitive immune systems react to - are floating around out there and they stick to the natural oils in your skin to irritate you all day long.  Washing and rinsing them away morning and night is a simple step that will go a long way to keeping those allergens at bay.  

• Second is to wash allergens and dust et. al. out of your nasal passages using a saline nasal rinse or netti pot.  These can take some getting used to, but mechanically removing the allergens from the nasal passages at least once a day (morning or night, or both, your choice) can also make a big difference in decreasing symptoms.  Your body is doing the best it can - by sneezing, coughing, giving you a runny nose or with asthma by constricting your airways to decrease your exposure - but a nasal rinse or wash is a little extra help you can give your body with its assault. 

• Third is to use a lubricating eye drop to provide another allergen barrier.  If you suffer from eye symptoms, they are purely related to getting those allergens in your eyes and your eyes responding with their best attempt to get that stuff out.  Just like the nasal rinsing, you can help by doing some mechanical flushing of your own.  All you need is the simplest lubricating eye drop from the grocery store.  You can use them day and night, and sometimes regular flushing of the eyes with a lubricating eye drop can reduce or erase the need for an antihistamine or medicated eye drop which can be drying over time.

• Last is water water water.  I know, its the simplest one that we are all always striving for, but it can't be emphasized enough - drink plenty of water.  Water is the medium for every process in your body and without enough, your body has little chance to keep allergies and asthma at bay.  Try to drink at least 8 glasses per day, and if you are suffering from allergy or asthma symptoms try your hardest to get in just one or two more to flush the inflammation out of your body and support your immune system in doing the best job it can.

Thanks for tuning in!
As usual thanks again for tuning in.  If you suffer from asthma or allergies I hope you will take advantage of some of these tips and see what you think.  Acupuncture and Chinese Herbs can also be essential in fighting the allergy and asthma fight so please remember that you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question.  Be sure to check back regularly for appointments - last minute cancellations and openings do happen - and if you ever want to come in on a certain day but there are no slots available, please email me and I will put you on a wait list in case something opens up.

yours in health and wellness,
~Rebecca

March Qi Mail Newsletter - Stop Smoking with Acupuncture

Among current U.S. adult smokers, 70% report that they want to quit smoking and millions try to quit every year. If you have attempted to quit smoking, you know how difficult it can be. Nicotine is a powerful addiction. In fact, research suggests that nicotine is as addictive as heroin, cocaine, or alcohol.

It is estimated that most smokers will attempt to quit two or three times, or more, before finally kicking the habit. When conventional methods to quit smoking have failed, smokers often look outside mainstream approaches and turn to alternative medicine.

Acupuncture as an alternative approach to smoking cessation has a growing number of converts. In fact, acupuncture is often a court mandated treatment for drug addicts because of its ability to reduce cravings and alleviate withdrawal symptoms such as irritability, anxiety and difficulty concentrating.

A Formidable Addiction 

More than 50 million Americans smoke. The numbers are even higher in other parts of the globe, with worldwide statistics showing that one out of three people over the age of 18 are smokers.

The reasons to quit smoking are endless. Cigarettes have 4,000 chemicals, including 43 known cancer-causing (carcinogenic) compounds and 400 other toxins. These include nicotine, tar and carbon monoxide, as well as formaldehyde, ammonia, hydrogen cyanide, arsenic and DDT. According to the CDC, tobacco is the cause of 443,000 premature deaths each year, and is associated with emphysema, lung cancer, high blood pressure, shortness of breath, chronic cough and an increase in frequency of colds and flu.

Many people want to quit because of the enormous expense of a cigarette habit or are just plain tired of being dependant on a substance. There is also considerable social pressure not to smoke. Most smokers can recall a dirty look or rude comment from someone that was nearby when they lit up.

How Does Acupuncture Help Break the Cigarette Habit?

Acupuncture is successful with smoking cessation and has turned a growing number of cigarette smokers into permanent ex-smokers. Treatments take all of your symptoms into account and aim at balancing the energy within the body to optimize health.

The acupuncture treatments focus on jitters, cravings, irritability and restlessness; all symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.

In one study conducted at the University of Oslo, Norway, acupuncture was found to significantly reduce the desire to smoke up to five years after the initial treatment. Subjects of the study also reported that cigarettes tasted worse than before treatment and that the treatments had effectively reduced their taste for tobacco.

The acupuncture needles used are hair-thin. They are superficially inserted into various points in the ears and body to assist with smoking cessation. In between treatments, small pellets are often taped to the acupuncture points on the ear. When a cigarette craving hits, gently pressing on the pellets stimulates the acupuncture points to calm the mind and eliminate the craving.

Acupuncture is not a panacea or a magic cure in the treatment of any addiction, including smoking. But, acupuncture is effective in making it easier to quit and remain smoke-free for good.

If you are ready to quit, call for a consultation to see how acupuncture can empower you to take control and begin a healthy and smoke-free life!

Source: Preventive Medicine. Volume 33, Issue 5, November 2001, Pages 364-372

Multivitamins, Folate, and Green Vegetables May Halt Gene Modification in Smokers

Green vegetables, multivitamins, and folate may protect current and former smokers against lung cancer, according to a study that appeared in the January 15 issue of Cancer Research. This study, supported by the National Cancer Institute, adds to the growing accumulation of research connecting high folate intake to decreased cancer rates.

In the study, researchers examined sputum samples of 1101 current and former smokers from the Lovelace Smokers Cohort in New Mexico. Detailed study of the cells and comparison of those cells with the Harvard Food Frequency profiles of the smokers’ dietary intake of leafy green vegetables, multivitamins and folate revealed that the dietary substances could be used to predict the prevalence of cellular gene methylation - a chemical modification used by the cell to control gene expression. High methylation is a potential marker for the early detection of lung cancer.

The study also investigated the associations between 21 dietary variables and methylation. Both higher intake of leafy green vegetables and folate were significantly associated with a reduced probability of high methylation.

Source: Cancer Research 70, 568, January 15, 2010

Eight Tips to Quit Smoking 1. Exercise more. Getting moving is a great way to remind yourself why you shouldn't smoke. Exercise can reduce your stress and help you relax far better than cigarettes. 2. Get plenty of fresh fruit and vegetable juices to neutralize and clear the blood of nicotinic acid and to fortify blood sugar. 3. Carrots, Carrot juice, celery, leafy green salads and citrus fruits promote body alkalinity and decrease cravings. 4. Avoid junk food, sugar and coffee. They can upset blood sugar levels and increase blood acidity which can aggravate smoking withdrawal symptoms. 5. Lobelia Tea or Green Tea can be sipped daily during the detox period to keep tissues flooded with elements that discourage nicotine cravings. Lobelia is traditionally used to rid the body of a strong toxin such as a snake bite. 5. Drink water. Research shows that dryness causes cravings. Sip water frequently throughout the day. 6. Practice deep breathing exercises to increase body oxygen and keep calm. 8. Come in for your acupuncture treatment.

All Ways Well Newsletter 3/10 ~ Spring Time is Liver Time! Treat your Liver well.

In This Issue:
**Spring Time is Liver Time!**Treat the Liver well by reducing Liver Qi Stagnation - simple acupressure & dietary tips
**Farmer's Market Reopens!  Be prepared for parking on Saturdays.**Ashley, Summer and Noreen are up and running! On-line scheduling now available!---------------------Spring Time is Liver Time!
Ah, Spring.  One of my favorite seasons in Portland.  I can't help but step out my door every day, take a big whiff of the daphne planted just outside and feel rejuvenated as the sweet scent brings a smile to my face.  Chinese medicine is an elemental and seasonal medicine, meaning that each season is associated with different colors, elements, organs and emotions.  Spring in particular is governed by the Wood element, the element associated with the Liver and Gallbladder.  Expressed by varying shades of green and connected emotionally with creativity and benevolence as well as occasional anger and frustration, it is a time of growth, change, beauty and regeneration.  The Liver in particular is the Yin organ or substantive organ in the Liver-Gallbladder pair and has a number of important energetic jobs to do.  Several of the Liver's most important jobs are storing blood (both energetically and physically), supporting digestion and smoothing the flow of the emotions.  The most common Liver pathology causing distress and harm is when the Liver is stagnant and its energy is not flowing correctly.  Stagnant Liver Qi can lead to anger, frustration, headache, neck and shoulder pain and host of other irregularities.  Spending some time during the transition to Spring on keeping the Liver happy through acupuncture, yoga, massage, meditation or qi-gong can go a long way towards optimizing health and wellness in this exciting Season.  Read on for some simple home care tips on making this happen!
Treat the Liver well by reducing Liver Qi Stagnation - simple acupressure & dietary tipsAs mentioned above, Liver Qi Stagnation is one of the most common Liver pathologies associated with Spring-time distress.  Acupuncture and massage are wonderful treatments to help increase the flow of Liver Qi towards achieving optimal health, but sometimes it feels good to have something you can do at home in lieu of treatment if time and money don't permit, or to extend a treatment to get the most benefit possible from your endeavors.  First, let me outline some common Liver Qi Stagnation symptoms to watch for, and then I will share some simple acupressure and dietary tips for reducing Liver Qi Stagnation and keeping it at bay.

Liver Qi Stagnation Signs and Symptoms

• pain and discomfort along the sides of the body including tops of shoulders/traps
• depression
• mood swings
• sighing
• hiccups
• inappropriate anger
• frustration
• bitter taste in the mouth
• sensation of lump in throat
• stomach ache that improves with massage and worsens with anger
• PMS with irritability and swollen breasts
• irregular periods
• temporal headache

Acupressure Points for Moving Qi
Massaging a series of 4 points - two points mirrored on either side - called "the Four Gates" is a popular treatment for moving Liver Qi to reduce some of the signs and symptoms mentioned above.  An acupuncture treatment geared towards moving Qi will often include needling these four points, and while acupressure may not be quite as strong as acupuncture, it is still very effective.  In addition to moving Qi, these points can have an analgesic (pain relieving) and calming effect - great for any stressful situation!  Massage these points using moderate pressure with a thumb or index finger using small circular motions:

• Large Intestine 4 - He Gu - is located in the padded area of the hand between the thumb and the index finger between the first and second metacarpal bones.  Looking at the Left hand, if you make an "L" with the index finger and thumb, it is in the center of the fleshy part where the junction or corner between the two lines of the capital "L" would  meet.  Massage this point on both hands for 30 seconds each.  On deep pressure this point will be noticeably tender.
• Liver 3 - Tai Chong - is located at a mirror point on the foot - the deepest hollow below the gap on the top of the foot between the big toe and the second toe, between the first and second metacarpal bones.  To stimulate this point you can use your thumb, index finger or the heel of the opposite foot to gently knead the point for approximately 30 seconds on each foot.

Two minutes a day - 30 seconds each point each side - doing this simple acupressure technique can go a long way towards reducing Liver Qi Stagnation and sailing into a happy healthy Spring.  Its ideal to massage these points every day for the first two weeks of Spring and then as needed for the rest of the season if symptoms arise.

Dietary Recommendations to Reduce Liver Qi StagnationAnother one of my favorite aspects of Chinese Medicine is dietary therapies!  Here is a simple list of foods that can also help relieve Liver Qi Stagnation.  Incorporate as many or as few of them as you wish towards staying well in the Wood season:

• Milk Thistle Tea
• Garlic
• Turmeric
• Cherries
• Chicken
• Mustard Seed
• Squash
• Sweet Potato
• Spearmint
• Red Bean
• Saffron
• Sweet Basil

Farmer's Market Reopens!  Be prepared for parking on Saturdays.That's right!  The Farmer's Market reopens Saturday 3/20 so be prepared.  If you come downtown on a Saturday to our office, or the park block area near PSU on a Saturday in general, be forewarned that it will be BUSY so allow yourself some extra time to park, or think about taking the MAX, bus or streetcar into downtown.  The Saturday Farmer's Market at PSU in particular is going to be DOUBLING in size and expanding further up the park blocks (into campus)! Its going to be an exciting hustling bustling time to be downtown!  Don't miss it!  And plan ahead for it too.Ashley, Summer and Noreen are up and running! On-line scheduling now available!The new practitioners I previewed for you last month are in the office and on-line!  Summer and Ashley, our new LMT's, have their schedules open for business right now and Noreen, our new acupuncturist, is available for advance booking as her schedule is open starting March 15th.  I highly recommend all of them, so if you can't get in to see me in a reasonable period of time please don't hesitate to see Noreen in my stead during any in-between time or to send friends and colleagues her way if my schedule is too full, and if you need some bodywork Ashley and Summer are both PHENOMENAL.  Plus, having Summer and Ashley on board means we have an LMT here 6 days a week from Monday-Saturday for massage, foot reflexology and bodywork sessions!

Its a blessing to have their skills at our - and your! - disposal for helping us optimize our health through more wellness treatment options.  I am certainly taking advantage of their skills and availability and you should too!  Don't hesitate to go on-line to book today, or to at least check out what they are offering!
Thanks for tuning in!
Thanks again for tuning in.  I hope you will take advantage of some of these Liver Qi Stagnation reducing Springtime tips - every little thing really does count when you are trying to be well and engage in a preventative health regime.  Please remember that you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question.  Be sure to check back regularly for appointments - last minute cancellations and openings do happen - and if you ever want to come in on a certain day but there are no slots available, please email me and I will put you on a wait list in case something opens up that day.

Happy Spring, everyone, and be good to your Livers!

QiMail Newsletter - 5 Steps to a Healthy Heart with Acupuncture

February is the American Heart Association's Heart Health Awareness Month, emphasizing the dangers of heart disease and the importance of heart health.

Heart disease includes conditions affecting the heart, such as coronary heart disease, heart attacks, congestive heart failure, and congenital heart disease. Despite dramatic medical advances over the past fifty years, heart disease remains a leading cause of death globally and the number one cause of death in the United States.

By integrating acupuncture and Oriental medicine into your heart healthy lifestyle, you can dramatically reduce your risk of heart disease.

Taking small steps to improve your health can reduce your risk for heart disease by as much as eighty percent. Steps to prevention include managing high blood pressure, quitting smoking, maintaining a healthy weight, reducing stress and improved sleep - all of which can be helped with acupuncture.

1. Manage High Blood Pressure
High blood pressure makes the heart work harder, increasing its oxygen demands and contributing to angina. This excessive pressure can lead to an enlarged heart (cardiomegaly), as well as damage to blood vessels in the kidneys and brain. It increases the risk of heart attacks, stroke and kidney disease.

Acupuncture has been found to be particularly helpful in lowering blood pressure. By applying acupuncture needles at specific sites along the wrist, inside the forearm or in the leg, researchers at the Susan Samueli Center for Integrative Medicine at the University of California, Irvine, were able to stimulate the release of opioids, which decreases the heart's activity and thus its need for oxygen. This, in turn, lowers blood pressure.

2. Quit Smoking
Most people associate cigarette smoking with breathing problems and lung cancer. But did you know that smoking is also a major cause of coronary artery disease? In fact, about twenty percent of all deaths from heart disease are directly related to cigarette smoking.

Acupuncture has shown to be an effective treatment for smoking. Acupuncture treatments for smoking cessation focus on jitters, cravings, irritability, and restlessness; symptoms that people commonly complain about when they quit. It also aids in relaxation and detoxification.

3. Maintain a Healthy Weight
Obesity is associated with diabetes, high blood pressure and coronary artery disease, all of which increase the risk of developing heart disease, but studies have shown that excess body weight itself (and not just the associated medical conditions) can also lead to heart failure. Even if you are entirely healthy otherwise, being overweight still places you at a greater risk of developing heart failure.

Acupuncture and Oriental Medicine are an excellent adjunctive tool when it comes to losing weight. They can help to energize the body, maximize the absorption of nutrients, regulate elimination, control overeating, suppress the appetite, and reduce anxiety.

4. Reduce Stress
Stress is a normal part of life. But if left unmanaged, stress can lead to emotional, psychological, and even physical problems, including heart disease, high blood pressure, chest pains, or irregular heart beats. Medical researchers aren't sure exactly how stress increases the risk of heart disease. Stress itself might be a risk factor, or it could be that high levels of stress make other risk factors worse. For example, if you are under stress, your blood pressure goes up, you may overeat, you may exercise less, and you may be more likely to smoke.

Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety and mental health. In addition to acupuncture, Oriental medicine offers a whole gamut of tools and techniques that can be integrated into your life to keep stress in check. These tools include Tui Na, Qi Gong exercises, herbal medicine, dietary therapy, meditations and acupressure that you can administer at home.

5. Improve Sleep
Poor sleep has been linked with high blood pressure, atherosclerosis, heart failure, heart attacks, stroke, diabetes, and obesity. Researchers have shown that getting at least eight hours of sleep is needed for good heart health and getting less than eight hours of sleep can put you at a greater risk for developing heart disease.

Acupuncture has shown great success treating a wide array of sleep problems without any of the side effects of prescription or over-the-counter sleep aids. The acupuncture treatments for problems sleeping focus on the root disharmony within the body that is causing the insomnia. Therefore, those who use acupuncture for insomnia achieve not only better sleep, but also an overall improvement of physical and mental health.

Visit your acupuncturist during Heart Health Awareness Month to see how acupuncture and Oriental medicine can assist you with your heart health and help you to live a long, healthy life.

Article Link;

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Green Tea

Study Shows Acupuncture Significantly Lowers Blood Pressure

A German study published in the journal, 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.

For the study, 160 outpatients with uncomplicated, mild to moderate hypertension were randomized to six weeks of acupuncture performed by Oriental medicine practitioners or to a sham procedure. Patients underwent 22 sessions, each 30 minutes in length. By the end of the six weeks, 24 hour ambulatory systolic and diastolic blood pressures were significantly reduced from baseline in the acupuncture treated patients (5.4 mm Hg and 3.0 mm Hg, respectively). No significant changes were seen in the sham acupuncture group.

After six months the blood pressure reductions disappeared, leading investigators to conclude that ongoing acupuncture treatments would be required to maintain the blood pressure reductions.

Source: Circulation, June 2007

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February 2010 All Ways Well Newsletter

In This Issue:
**Welcome the Year of the Tiger - 3 treatment special!
**Fitness from a Chinese Medicine Perspective
**Welcome new practitioners Summer, Ashley and Noreen!
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Welcome the Year of the Tiger (and Valentines Day!) - 3 treatment special!
Well, not only is 2010 now fully in swing, but February 14th marks the lunar new year, in addition to being Valentines Day. This is the Chinese zodiac year of the Metal Tiger which may be an interesting year for us all. The Tiger is a very lucky, charismatic zodiac sign, characterized by an outgoing personality, bravery, extreme courage and stark honesty. The Metal element gives the Tiger a sharpness in action and speed of thought, and a decisive nature though sometimes it can also be described as rash, and can also bring a cutting focus on attaining any given goal or objective. Metal is also the element of the Lungs and Large Intestine in Chinese Medicine which, combined with the Tiger year, indicates that this is a year to be patient, honest and to pay close attention to important decisions. A year to guard against health issues especially those that could affect the Lungs and Large Intestine and a year to strive to embody the bravery and honesty of the Tiger come what may.

To help you prepare for this important year and plan prudently for your heath in the coming months in particular, I am offering my semi-annual 3 treatment special during the month of February. Purchase a package of 3 Acupuncture, Massage or Foot Reflexology treatments and receive $30! Pricing is as follows:

**3 Acupuncture Treatments $165 (normally $195)
**3 Foot Reflexology or Massage Treatments $195 (normally $225)

These treatments must be purchased during the month of February but can be used anytime. If they are purchased on-line as a gift, the gift certificate will have a one year expiration date, meaning that you have to at least book your first appointment during that time to redeem the package. You can purchase treatment packages in office, over the phone by calling (503)445-8888 ext. 1 or on-line via my website by using the "Gift Certificate" link (even if you're purchasing it for yourself!). Treatment packages also make great Valentines day gifts for someone you love and want to help put their health first during the Year of the Tiger.

Fitness from a Chinese Medicine Perspective
A New Year often brings some common resolutions - eat better, lose weight, exercise more, be healthier - and Chinese medicine has ways to address and assist in all of these goals. Today, however, I wanted to share some bits about fitness from a Chinese Medicine perspective and leave you with some practical tips you can incorporate in to any health regime to help you improve your physical - and energetic - health. The muscles in particular are governed by the Earth element, specifically the Spleen, meaning that from a Chinese perspective, digestive health and abdominal strength are important contributing factors to overall muscular health. A strong core is also essential for supporting the spine and having a strong back, so including core strength exercises into any workout regime is important. Exercise and movement also move Qi in the body, improving energy flow and reducing blockages and stagnation. In this way, physical exercise has a direct effect on overall energetic health, especially when breath and movement are synchronized such as in Taiji, Qigong and Yoga. Lastly, in Chinese Medicine the Mind is also said to focus and direct the Spirit, so adding focused intention to any exercise or movement will also increase the effectiveness of, and energetic benefit from, your effort.

With these principles in mind, here are some Chinese Medicine-rooted ideas to make the most of your fitness regime:

• Engage the Triumvirate of Breath, Movement and Intention - This is just a reiteration of what's been mentioned above, but it bears repeating because its so important. While Qigong, Yoga and Taiji are classic examples of this combination, you can actually engage breath, movement and intention together in any action - from lifting weights to walking down the street - and it will improve both your energetic and physical well being. Try to time your breathe with your movement, focus solely on whatever activity you are pursuing and even bring the minds eye to the specific muscle groups you are working as you use them if you can. With regular practice, I guarantee you'll feel a difference in the results.

• Focus on the Core - Strengthening the abdominal muscles can strengthen not only your physical body, but your digestion (Spleen Qi) and your back health (related to Kidney Qi) as well. Instead of the typical crunch, try adding a pilates exercise or two - these are generally low impact and done laying down with a focus on bringing the belly to the spine and feeling a connection between the ribs and the hips thus deeply engaging the abdominals. If you don't know where to go or what to do, Exercisetv.tv has a long list of short abdominal workouts you can try for free in the comfort of your own home. Just picking 1-2 exercises from one of these workouts to add to your regular routine can go a long way to improving your strength and your Spleen and Kidney Qi!

• Massage the internal organs by scooping the abdominals - A key source of illness in Chinese Medicine is Qi stagnation and nowhere is that more detrimental to your day to day health than in the digestion. By doing this simple exercise several times a week you can engage the abdominal muscles for some physical toning while also massaging the interal organs. In Dr. Maoshing Ni's book "Secrets of Longevity" he calls this exercise "inner housecleaning."
• The Exercise: At least an hour after eating or any time before eating, start from standing and with your knees slightly bent. Lean forward and place the hands on the thighs just above the knee. Press down with your hands, exhale deeply and draw your stomach in and up as tightly as you can, effectively scooping out the abdomen. Holding your breath after this full exhalation, use your abdominal muscles to push and pull your belly in and out several times. Stand up as you inhale and repeat the whole exercise three times. By massaging the internal organs in this way, you will reduce stagnation and increase the strength of your abs and the health and clarity of your internal organs. You'll enjoy increased nutrient absorption and health over time. If this exercise sounds too obscure, try Wind Relieving Pose, a basic Hatha Yoga posture done lying down while bring the knees deeply to the chest one by one.
  

• Body Brushing to increase circulation Body Brushing is an interesting habit found among many centarians, and refers to using a dry brush with natural bristles to sweep the entire surface of the body. Again, this is typically done dry and you want to use circular motions and work from the extremeties up towards the heart. Brushing the skin in this way increases circulation in the skin capillaries which can combine to increase circulation overall while also exfoliating and improving skin health. It is also reputed to increase immunity and decrease instances of colds and flu's during the winter months. Best done in the morning before getting in the shower, its an invigorating way to start the day. If dry brushing isn't your cup of tea, scrubbing using exfoliating gloves or a loofah in the shower or bath can also create a similar effect.

Try adding some of these exercises and ideas into your fitness regime for 3 months and see what you think. I'm pretty sure you'll see a noticeable difference in the effectiveness of your workout routine, not to mention your energy, immunity, stress level and digestive health.

Welcome new practitioners Summer, Ashley and Noreen!
We have a few new practitioners starting up in the Suite 103 office so please welcome them! Summer Knight, LMT and Ashley Mueller, LMT are our new LMT's and between them and Jamaica, we now have Deep Tissue, Swedish Massage, Foot Reflexology, Thai Massage and Integrative Bodywork available Monday-Saturday! Also we have Noreen Drake, LAc., who is excited to get her Acupuncture practice up and running on Mondays upcoming! Check back regularly to see when appointments are availble, or use the contact information below to schedule appointments or ask questions of them directly:

• Summer Knight, LMT. Appts available Wed-Thurs. Online Booking Available! (503)445-8888 ext.3 or (503)449-4099
• Ashley Mueller, LMT. Appts available Mon-Tues-Fri-Sat. Online Booking Coming Soon! (503)476-6676
• Noreen Drake, LAc., LMT. Appts will be available Monday starting in March. Online Booking Coming Soon!

Each of our new practitioners will be offering opening specials so call, click and check back often for more information!

Thanks for tuning in!
Thanks again for tuning in and I hope you'll take advantage of my Chinese New Year and Valentines Day 3 treatment special. Remember that you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question.

Welcome to the Year of the Tiger,

~Rebecca

QiMail Newsletter December '09

In This Issue:

• Recharge Your Battery this Winter with Acupuncture
• Natural Options for the Flu
• Kidney Qi Boosting Black Bean Soup

Recharge Your Battery this Winter with Acupuncture

If you feel tired and drained, you are not alone. "Lack of energy" is one of the top five complaints that doctors hear in their offices. According to Oriental medicine, the cold months of winter are the perfect time to recharge your battery and generate vital energy – Qi - in order to live, look, and feel your best.

The ancient Chinese believed that human beings should live in harmony with the natural cycles of their environment. The cold and darkness of winter urges us to slow down. This is the time of year to reflect on health, replenish energy and conserve strength.

Winter is ruled by the Water element, which is associated with the Kidneys, Bladder and Adrenal Glands. The Kidneys are considered the source of all energy or “Qi” within the body. They store all of the reserve Qi in the body so that it can be used in times of stress and change, or to heal, prevent illness, and age gracefully.

During the winter months it is important to nurture and nourish our Kidney Qi. It is the time where this energy can be most easily depleted. Our bodies are instinctively expressing the fundamental principles of winter – rest, reflection, conservation and storage.

The Nei Ching, an ancient Chinese classic, advises people to go to sleep early and rise late, after the sun's rays have warmed the atmosphere a bit. This preserves your own Yang Qi for the task of warming in the face of cold.

Eating warm hearty soups, whole grains, and roasted nuts help to warm the body’s core and to keep us nourished. Sleep early, rest well, stay warm, and expend a minimum quantity of energy.

Seasonal acupuncture treatments in winter serve to nurture and nourish kidney Qi which can greatly enhance the body's ability to thrive in times of stress, aid in healing, prevent illness and increase vitality. Call now for more information or to schedule your seasonal tune-up

Here are some dietary suggestions that can lead to an increase in vitality and radiant health.

Water - The Kidneys are associated with the Water element. Drink ample water, at room temperature, throughout the day.

Kidney Shaped Foods - Black beans and kidney beans are excellent examples of kidney shaped foods that nourish and benefit Kidney Qi.

Blue and Black Foods - The colors blue and black correspond to the Water element of the Kidneys and are thought to strengthen the Water element. Include blueberries, blackberries, mulberry and black beans in your diet.

Seeds - Flax, pumpkin, sunflower and black sesame seeds relate to fertility and growth which is governed by Kidney Qi.

Nuts - Walnuts and chestnuts have been found to be especially effective for increasing Kidney Qi.

Vegetables - Dark, leafy green vegetables are the best choice for Kidney Qi. Other Kidney Qi boosting veggies include asparagus, cucumbers and celery.


Natural Options for the Flu

Did you know that tamiflu, a drug used to treat flu symptoms, is derived from star anise, an anti-viral plant that has been used by Oriental medicine herbalists for centuries? When it comes to staying healthy during the flu season, Oriental medicine has a lot to offer.

Acupuncture for Prevention - Acupuncture and Oriental medicine can prevent colds and flus by building up the immune system with just a few needles inserted into key points along the body's energy pathways. These points are known for strengthening the circulation of blood and energy and for consolidating the outer defense layers of the skin and muscle (Wei Qi) so that germs and viruses cannot enter through them.

Acupuncture to Get Better Faster - If you've already happened to catch that cold, acupuncture and herbal medicine can also help with the chills, sniffles, sore throat or fever in a safe, non-toxic way that doesn't 't bombard your body with harmful antibiotics.

Acupuncture does not interfere with Western medical treatment. On the contrary, it provides a welcome complement to it in most cases, and with its emphasis on treating the whole person, recovery time for illness is often shortened.

Herbal Medicine - There is a one thousand year old Chinese herbal formula that forms a handy complement to these immune-boosting treatments and it is elegantly entitled The Jade Windscreen Formula. It is made up of just three herbs: Radix Astragalus, Atractylodis Macrocephalae, and Radix Ledebouriellae. These three powerful herbs combine together to tonify the immune system and fortify the exterior of the body so that you can fight off wind-borne viruses and bacteria.
Kidney Qi Boosting Black Bean Soup

Kidney Qi Boosting Black Bean Soup

From an Eastern perspective, black beans are warming in nature. They are thought to tonify the Kidney Qi and nourish Yin and Blood.

From a Western perspective, black beans are rich in antioxidants and an excellent source of protein, folate, iron and fiber.

Ingredients

1 pound black beans
1 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 teaspoon dry mustard powder
1 cup dry sherry (not cooking sherry)

Instructions

1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.

2. Drain beans and cover with a generous amount of fresh water. Bring to a boil over high heat in a large saucepan with the bay leaf. Skim off foam, lower heat, and simmer, partially covered, until beans are just tender, about 1 hour.

3. Add onion and continue to cook until onion becomes extremely soft, about 1 more hour.

4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft, about 1-2 hours more.

5. Remove bay leaf and turn off heat. Ladle beans in batches into a blender or food processor and puree, or use an immersion blender and puree soup directly in the saucepan.

6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.

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November 2009 All Ways Well Newsletter

In This Issue:
**H1N1 - Tips to avoid it.
**Listen to relaxation info online through iTunes U
**Holidays are coming! Be sure to take care.
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H1N1 Flu - Tips to Avoid It
Well guess what folks - the H1N1 flu is here and lots of people are getting it. The bad news - lots of people are sick because we haven't seen this strain for a while. The good news - it isn't any worse than your average flu, some reports even say that H1N1 is actually a milder strain of flu that what we normally see, and I've got some great prevention tips for you. These prevention tips were actually compiled by a good friend and colleague of mine, Dr. Jennifer Curtiss, ND with Nature's Path Family Wellness. Incorporating just a few of the tips below can go a long way to helping you avoid H1N1 this flu season:

SIMPLE STEPS TO PREVENT THE FLU from Dr. Jennifer Curtiss, ND

1. Practice frequent hand washing.
2. “Hands-off-the-face” approach, the nose, mouth, and eyes are portals for delivery of bad bugs into the body.
3. Gargle twice daily with warm salt water. H1N1 takes 2-3 days after initial infection in the throat/nasal cavity to multiply and cause symptoms. Gargling will help to prevent the virus from establishing itself in the respiratory tract.
4. Drink warm tea through out the day to wash the virus from the throat into the stomach where it cannot survive.
5. Clean your nostrils at least once daily with warm salt water, or blow the nose hard once a day and swab both nostrils with cotton buds dipped in warm salt water.
6. Manage stress; high stress suppresses the immune system.
7. Get adequate rest, our immune system is most active when we are sleeping.
8. Exercise, to increase the circulation of immune cells through out the body.
9. Avoid sugar, it suppresses the immune system and feeds the bad bugs, including viruses.
10. Avoid trans-fatty acids (fried foods), which damage cells and compromise the immune system.
11. Take adequate Vitamin D. Most of us are deficient especially during the winter months. If you are unsure if you are deficient you may have your level of 25 OH Vitamin D checked by your doctor. Optimal levels are 50-99ng/ml. Children should receive 400 IU’s, adults 1000-2000 IU’s and pregnant or nursing mothers 2000-4000 IU’s of Vitamin D3 daily. Vitamin D regulates gene expression for immune cell activity. Low levels during the winter have been correlated to increased outbreaks of the flu during the winter months.
12. Supplement with Elderberry, safe for all ages, and pregnant and nursing mothers. Flavanoids from elderberry bind H1N1 virions to block the ability of the virus to infect host cells. My son has taken this since the age of 1 year in the form of a liquid glycerite. 1 tsp daily kept him healthy for the entire winter.
11. Eat garlic, a natural antimicrobial.
12. Take a well balanced multivitamin and mineral.
13. Take a probiotic to enhance immune cell activity, see your ND for specific recommendations.
13. When traveling or when in large crowds of people, chew xylitol gum, an antimicrobial, to act as another barrier against the virus.

If you have questions about or would like to purchase any of the supplements listed above - Vitamin D, probiotics - please don't hesitate to call or email me and I can help you out. Also, if you want your Vitamin D levels tested consider making an appointment with Dr. Curtiss because she can run those tests for you. In Oregon we are very lucky to be able to choose a Naturopathic Doctor as a Primary Care Physician, something you cannot do in every state. If you are looking for a new PCP, especially someone with a family practice or a fertility specialty, I highly recommend Dr. Curtiss.

Listen to relaxation info online through iTunes U
As you may have noticed, number 6 on the flu prevention list above is MANAGING STRESS which is a challenge for many people. External life factors can threaten to "mess with your calm" in a moments notice and when stress can decrease immunity during flu season, having ways to reduce stress in your daily life and having methods for recovering from stress are important to incorporate into your routine as much as possible. Receiving regular acupuncture and massage are my favorite ways to reduce stress but even I can't do that every day. While meditation is great for daily stress maintenance and reduction, many of us also suffer from "monkey mind" and have a hard time finding and making time for solitary stillness. A great option for daily relaxation between treatment, therefore, is using audiotapes, Cd's and podcasts to keep you on track and there are some great FREE ones on iTunes U.

I know this won't be for everyone, but even in absence of an iPod or MP3 player, you can download iTunes to your computer and get these for programs free - whether you have a Mac or PC. Once you have the iTunes program, all you need to do is go to the iTunes U section in the iTunes store (should be iTunes store button on Left hand side of the program) and search for "relaxation" or "meditation" and some great programs come up. You can also just browse through the Health & Medicine section of iTunes U if you prefer. I have been enjoying the Mindful Awareness Research Center programs from UCLA, but there are a myriad of them to choose from. If you're looking for an easy way to add a relaxation practice to your day, consider checking out some of the free options from iTunes U and try to spend 3-10 minutes a day listening and breathing. Even just a few minutes like this can go a long way to reducing stress in your day.

Holidays are Coming! Be sure to take care. available!
2009 seems like its been a whirlwind to me and I can't believe 2010 is right around the corner! This means the holidays are hot on our heels and staying well through the holiday season is important if you want to make the most of time with your friends and family. If you haven't been in for a while, now is a great time to call, email, or go online to book. Gift certificates from All Ways Well also make great gifts and make shopping very easy! Gift certificates can be purchased in person or online via my website where they can be emailed direct to a recipient or downloaded and printed to include in a card of your own.

Thanks for tuning in!
Thanks again for your tuning in. Remember you can always book on-line via my website, email me direct or call at (503)445-8888 ext. 1 for appointments, consultations or if you just want to contact me with a question. I hope the tips above prove helpful for staying well through the flu season!

~Rebecca