Tag Archive for: Immune System

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How Acupuncture Can Help with a Cold or Flu

Treatment by acupunctureCan acupuncture help with a cold or flu?  The answer to that question is a resounding yes!

Acupuncture regulates the function of the immune system to give you a fighting chance against the common cold and flu. Acupuncture invigorates the organs of the body with fresh blood and body fluids, cleansing and helping to protect us by fortifying the body’s defensive barrier against foreign invaders such as viruses that cause seasonal illness.

The common cold and flu can occur during any time of the year, but is most prevalent during the fall and winter months Typical symptoms are headache, coughing, stuffy and running nose and body aches. Cold and flu are differentiated by their symptoms and treatment.

According to TCM (Traditional Chinese Medicine), there are three types of cold: wind cold, wind heat, and damp heat.

 Wind Cold:  Strong aversion to cold, minor fever, soreness and pain in limbs, itchy throat, white and thin phlegm, runny nose, clear nasal secretion and sneezing are symptomatic of wind cold.

Wind Heat:  Radiating headache, fever, running and stuffy nose, aversion to wind, sweating, sneezing, thirst, sore and swollen throat, coughing out thick, yellow phlegm and dry mouth are typical symptoms of wind heat.

 Damp Heat:  Headache, tiredness, stuffy or pressing sensation in the chest, nausea, and poor appetite,  are normally present with a damp heat cold.

Flu:  Flu can be spread rapidly through viral or bacterial infection in upper respiratory tract and gastrointestinal system.  The symptoms appear quickly, beginning with chills, then fever followed by the feeling of “achyness”. The flu can be accompanied by  symptoms of upper respiratory tract infection, including severe headache, red eyes, body aches and pain, fatigue, low energy, sinus congestion, running nose, sore and swollen throat, coughing and shortness of breath.

Prevention is the key to everything and TCM is no different. Patients will benefit much more from being treated prior to the onset of flu symptoms. However, if you start to exhibit symptoms of a cold or flu, then early intervention is the key to effective treatment. The sooner treatment is received for flu-like symptoms the faster and more effective acupuncture is.

To find out more about acupuncture and if it’s right  for you,  please contact Diversified Health Clinic.

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Prebiotics and Probiotics

www.marksdailyapple.comResearch shows the “gut” does more than just process food and fluids.  We have zillions of microorganisms living and thriving in our bodies which help defend against infections. To make sure your immune system can cope with the stresses of everyday life you need a healthy level of probiotics and prebiotics in your body.

After the age of 2, your gut flora becomes static. The bacteria that has been living within you from birth is now part of your genetic make-up and cannot be changed. There are over 10,000 unique species of good bacteria in our digestive system. Each of us has a unique number of bacteria that are as distinctive as a fingerprint.

What is a probiotic – The World Health Organization defines probiotics as “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host.”

Probiotics are found in fermented foods such as yogurts (with live, active cultures), sauerkraut, and pickles. Fermentation is the process of adding yeast to a food to change its structure, by breaking down sugars and starches.

Foods containing high amounts of probiotic include:

  • Yogurt (with live cultures)
  • Kimchi (a spicy fermented cabbage)
  • Dark chocolate
  • Pickles
  • Some soft cheeses (such as Gouda)
  • Sourdough bread
  • Fruits such as bananas and tomatoes
  • Vegetables like artichokes, green beans, leeks
  • Whole-grain breads
  • Honey

Most probiotics are destroyed by our stomach acid. Only a fraction, about 1% makes it to the intestines to grow. So a good rule of thumb is to choose a probiotic with the largest number of different organisms and the largest number of total organisms (bacteria or CFUs, probiotics are measured in CFU’s – colony forming units)

  • 10 different organisms, 40 Billion CFU
  • 10 different organisms, 200 Billion CFU
  • 8 different organisms, 450 billion bacteria
  • 8 different organisms, 900 billion bacteria

One of the most popular ways to introduce probiotics to your diet is by eating yogurt. It’s the live bacteria in the food you eat that make it full of healthy probiotics. Since heat destroys the bacteria, make sure the label on the yogurt says live or active cultures. Most yogurts are pasteurized, which kills the bacteria. Those yogurts with live cultures add them back in after the pasteurization process.

What is a prebiotic – Prebiotics are “the food” for probiotics. Taking prebiotics helps probiotics work more efficiently and stimulate the growth of bacteria. Prebiotics are found in fruits, vegetables, such as garlic, leeks, onions, and bananas.

How are these bacteria identified? The genus is the first word in a bacterium’s name; it’s the large group to which the bacteria belongs. The species is the type of individual bacteria. Some bacteria have several strains, or differentiations of the species, and this is identified by the last part of the name. Here are a couple examples of common bacteria:

  • Lactobacillus bulgaricus can be found in many yogurts and soft cheeses. It helps to convert lactose and other sugars into lactic acid.
  • Streptococcus thermophilus is a friendly bacteria are also used to make yogurts and cheeses.
  • Lactobacillus acidophilus helps convert lactose into lactic acid
  • Bifidobacteria is a family of bacteria that help prevent and treat various gastrointestinal disorders and infections.

Our health depends on factors such as what we eat and drink, how much stress is in our daily lives, and how much activity and exercise we get; taking prebiotics and probiotics will help keep our intestines healthy and help maintain our immune system.

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Acupuncture Can Make 2016 Your Healthiest Year Yet

S.miska-acupuncture2Written by Stefanie Miska

As we come out on the other side of the holiday season, many of us have resolved to begin fresh by letting go of habits that no longer serve us or by adding ones that do.

Whether it be to spend more time physically moving the body, joining a new sports team, to begin meditating or sitting in stillness for five minutes each morning; this is a time where each of us reflects back on the past year and focuses on how we can improve and move forward in this coming twelve months.

Here are a few ways acupuncture can help:

Reduce stress – Often the holidays and returning to work afterwards can be stressful. Acupuncture has been proven to lower stress and help the body get out of the perpetual sympathetic (fight or flight) state. Many people report a Zen like experience during and after an acupuncture treatment, by attending regularly you can help prolong this feeling.

Aid digestion – Are you feeling bloated, distended, and gassy? Perhaps you over ate at Christmas dinner or over indulged on all the rum and egg nog? Acupuncture can help regulate the digestive organs by reducing bloating and moving any stagnation causing pain or distention.

Strengthen immune system – We are still in cold and flu season; whether you have been lucky enough to avoid this year’s bout or have been fighting off a lingering sore throat, acupuncture will help build the body’s natural resistance to disease. Acupuncture and Chinese medicinal herbs can benefit you whether it be the acute stage of a debilitating flu or you are feeling tired and run down since you were last sick.

Decrease pain – Do you suffer from chronic pain or have you been putting in extra hours at the gym this week? Acupuncture improves circulation and the release of pain relieving endorphins, which can benefit long term issues in addition to tight and sore muscles from sudden overuse. Often when we have pain we seek treatment locally to relieve the obvious tension, acupuncture will help relieve the localized discomfort, and in addition, by observing the body as a holistic being, your TCM (Traditional Chinese Medicine) practitioner will address the root of the problem.

By incorporating regular acupuncture treatments into your new year’s resolution you will also see the benefits of more energy and better sleep.

Diversified Health is happy to welcome Stefanie Miska, a registered practitioner of Acupuncture & TCM (meaning she incorporates acupuncture, cupping, and herbal medicine into her treatments) to the clinic. She looks forward to helping you make 2016 your best year yet!

Call 250 382 0018 to book an appointment on Wednesday or Sunday with Stefanie. Here’s to you!

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Herpes Virus Includes 8 Different Viruses

cold-soresThe herpes family of viruses includes 8 different viruses: herpes virus 1 through 8 (HHV1 – HHV8).  The herpes viruses are a group of contagious virus that can be passed from person to person through direct contact.

Human herpes virus 1

HHV1 infections are contagious cold sores that are spread from skin-to-skin contact with an infected person through small lesions in the skin. The HHV1 virus is spread through sharing eating utensils, razors, tooth brushes, towels, kissing etc. from a person who has an active lesion.

Human herpes virus 2

HHV2 can cause genital herpes, a sexually transmitted infection spread through skin-to-skin contact.

Human herpes virus 3

HHV3 can cause chickenpox. It can also cause a recurrent virus infection called herpes zoster or shingles. The shingle lesions generally appear on one side of the body and are often painful.

Human herpes virus 4

HHV4 known as the Epstein-Barr virus is the major cause of mononucleosis.  It is a contagious infection that is transmitted through saliva, coughing, sneezing, etc. with an infected person.

Human herpes virus 5

HHV5 is know as cytomegalovirus, which can cause mononucleosis. It can be sexually transmitted and cause problems to newborns, and in people with weaken immune systems, and can cause hepatitis.

Human herpes virus 6

HHV6 causes roseola, which is a viral disease of young children in which a fever and a rose-colored rash occur in measles, typhoid fever, and syphilis.

Human herpes virus 7

HHV7 is related to HHV6.  Like all the herpes viruses, they are so common that most of the worlds population has been infected at some point.

Human herpes virus 8

HHV8 has recently been discovered in tumors (Kaposi’s Sarcoma) of people suffering from AIDS.

There is currently no cure for the herpes viruses. Once a person has the virus, it remains inactive in the nerve cells until something triggers it to become active again.  However, treatments such as acupuncture can relieve symptoms and shorten the healing time.

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Decreased Stress = Increased Vitamins

imagesWhen you are dealing with stressful issues, one of the first things you can do to help your body get through the stress, is to eat nutritious foods that are rich in specific vitamins; however, if just thinking about buying and cooking nutritious food adds more stress to your day, consider supplementing your diet with vitamins.  These basic vitamins and minerals can help prevent the damage that stress causes.

Vitamin A
Vitamin A is essential for stress reduction as its antioxidants aid the body in its ability to cope with stress.  Vitamin A can be found in foods such as fish oil, eggs, and spinach.

Vitamin B
B vitamins are an essential stress supplement. When you are under stress, your body uses large amounts of B vitamins to cope with the effects of stress.  Consider taking a B vitamin complex. Look for a formula that provides at least 50mg of each of the main B vitamins.

Vitamin B-1 (thiamin) helps support the nervous system and give you more energy
Vitamin B-2 (riboflavin) gives important support to your adrenal glands
Vitamin B-3 (niacin) has a strong effect on your feelings of being able to manage your stress
Vitamin B-5 (pantothenic acid) is necessary for the secretion of cortisol
Vitamin B-6 (pyridoxine) is helpful for reducing anxiety and depression
Vitamin B-8 (folic acid) helps reduce stress indirectly by reduces high levels of an amino acid homocysteine
Vitamin B-12 (cobalamin) is essential for the healthy functioning of your nerves

Good food sources of B complex vitamins are: Meat, Eggs, Nuts, Cheese, and Green vegetables.

Vitamin C
Vitamin C can help to reduce the levels of cortisol and corticosterone, which is a stress hormone in the blood.   The “daily recommended” amount of  Vitamin C is 60mg but much higher doses are needed for stress relief: 1000mg is an effective dose that you can take for long periods without any problems. Vitamin C is rich in certain foods, such as dark leafy greens, citrus fruits, strawberries, tomatoes and red pepper.

Calcium
Calcium helps our nerves send messages to our brain,and helps to regulate our nerves and muscles stamina and helps us sleep. Calcium is found in milk, cheeses, yogurts, sardines and sesame seeds.

Iron
Iron is essential when our bodies are under stress because it helps the flow of oxygen in our bodies.  Sardines, wheat germ, eggs and spinach are all iron rich foods.

Magnesium
Magnesium is an essential stress supplements because it helps prevent the damage caused by excess adrenaline.   Magnesium rich foods include, apples, bananas, green leafy vegetables, nuts, and Tofu.

Potassium
Potassium is an important nutrient against chronic stress, the nervous system, and heart function. Potassium rich foods include artichokes, spinach, beans, dried fruits,  and bananas.

Zinc
A lack of zinc can cause irritability, depression, and a low immune system. Fresh oysters, sesame seeds, ginger, and red meat are all zinc rich foods.

If you are experiencing  high levels of stress, please contact your health care practitioner before making any changes to your health routine.

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5 Easy Stress Busters

stressed123The definition of stress is the result of any emotional, physical, mental, or social factor that requires a response or change.  Stresses can be physical, metabolic – such as an illness, or psychosocial – such as a death, divorce, or job loss.

Stress is categorizes as either acute or chronic.  Acute stress is the body’s immediate response to a perceived threat, while chronic stress results when a stressful situation persists over time.  Chronic stress can contribute to the breakdown of many bodily systems, such as your immune system.

Try these 5 tips the next time you are starting to feel stressed:

Spend time with friends and family

Talking with a trusted and loved friend or family member can reduce your feeling of stress by increasing your production of cortisol. Cortisol functions is to reduce inflammation in the body, however,  keeping cortisol levels  high over time can negatively affect your immune system.

Eat your dessert

Eating something sweet like chocolate (in moderation) is helpful in reducing stress because it helps to reduce the production of the stress hormone, glucocorticoid.

Take potassium
Research shows that increasing your potassium levels can help protect your body from the negative effects of stress by regulating your blood pressure.  One of the easiest ways to increase your potassium is to eat a banana.

Listen to the music you love
Listening to music you love; whether it’s classical, jazz or pop will fill your brain with feel-good neurochemicals like dopamine.

Walking outside
A 10 minutes walk in a park or green space can clear your head and boost endorphins which will reduces stress hormones.

Exercise
Personal trainer Ulrick Bien-Aimé had been working with stressed out clients for years – he has made these four moves mandatory (hold each pose for 15 seconds).

1. “Start by lying on your back with your legs straight and your hands on your abdomen, about two inches below your navel. Inhale slowly through your nostrils and focus on pulling in your belly. Exhale gradually while pushing your abdomen toward your back”.

2. “Next, bring your knees to your chest while continuing to inhale and exhale. Remember not to hold your breath—whenever you extend or exert energy, you should exhale”.

3. “Place your legs straight on the floor, then lift your right leg and bend it at the knee so your leg is at a 90-degree angle to the floor. Bring your right knee across your body until it touches the floor, making sure your shoulders remain flat. With your left hand, push down your knee to increase the stretch. Mirror this exercise on your left side”.

4. “Finally, lie flat on your back, and pull in your feet until the soles are touching to create a diamond shape on the ground. Spread your knees apart as far as possible and apply pressure with your hands. Pay attention to the parts of your body that begin to feel release—those are likely the places where you tend to trap tension”.

Try adapting your exercise to the type of stress you are dealing with.  If you are feeling out of control, try rhythmic exercise such as running, or swimming. If you feel you need to focus try yoga or Tai Chi and if you are feeling angry, try exercises like boxing or karate.

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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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Benefits of Massage Therapy

Experts estimate that upwards of eighty percent of disease is stress related; and nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and stress altogether is not realistic, massage has been proven to help manage stress.

Overall Health Benefit of Massage Therapy:

  • Massage therapy increases blood circulation & pumps more oxygen and nutrients into tissues and vital organs.
  • Massage stimulates the lymph system, the body’s natural defense, against toxic invaders.
  • Helps in releasing endorphins, the body’s natural painkiller.
  • Relieves pain and decreases the need for medication.
  • Can relax tense and tightened muscles.
  • Reduces overall stress. It helps the body’s stress response by lowering levels of stress hormones such as cortisol.
Benefits Of Massage Therapy | Massage Victoria BC

Benefits Of Massage Therapy

Physical Benefit of Massage Therapy:

  • Helps relieve muscle tension and stiffness
  • Fosters faster healing of strained muscles and ligaments; reduces pain and swelling
  • Reduces muscle spasms
  • Provides greater joint flexibility and range of motion
  • Reduces blood pressure
  • Enhances the health and nourishment of skin & strengthens the immune system

Emotional Benefit of Massage Therapy:

  • Promotes a relaxed state of mental alertness
  • Satisfies needs for caring nurturing touch
  • Fosters a feeling of well-being and reduces levels of anxiety

Getting a massage on a regular schedule can play a huge part in your overall health.  Budgeting time and money for massages at consistent intervals is truly an investment in your health.  Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

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#1 Way To Deal With Stress

stress-and-acid-refluxLong-term exposure to stress can lead to serious health issues by raising your blood pressure, increasing your risk of having a heart attack, and suppressing your immune system. Ignoring the symptoms of stress can lead to anxiety and depression.

Physical symptoms from prolonged stress can range from headaches, upset stomach, high blood pressure, chest pains, difficulty breathing and trouble sleeping.

Everyone deals with stress differently; the import factor is to find healthy ways  to deal with stress that work for you.

#1 most effective way to deal with stress – RELAX

Deep Breathing | Deliberate and mindful breathing will help your muscles to relax and make you feel less tense.

Massage | Booking even a short 30 minute massage focusing on the muscles in the back of your neck and upper back will help you feel less tense.

Time Out | Stepping away from the situation, even for a few minutes will have a beneficial effect on your mood. Going for a walk around the block can go a long way to decreasing your stress.

Grateful List | Make a mental list of 5 things you are thankful for. This will remove your focus from the stressful situation and will allow you to gain quick perspective of your life.

#2 Take care of your body

Sleep | 7 to 9 hours will help your body recover

Eat healthy | Eat fruits, vegetables, proteins, and whole grains. Don’t fall into bad habits of junk food, and limit your caffeine or high-sugar snack foods.

Exercise | Getting physical activity helps relax your tense muscles and improve your mood.

 Avoid | alcohol, drugs, smoking

# 3 Involve your Health Care Practitioners

Be proactive – don’t wait till you can no longer cope.  Make sure that you talk to your health care practitioner, and work together to find a treatment plan that works for you.

Book a massage –  Clinical studies show that even a single 1 ½ -hour session can significantly lower heart rate, cortisol levels and insulin levels-all of which help reduce stress through massage therapy. On-going massage therapy can improve overall physical and mental performance.

Book an acupuncture session – 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.

Book a Chiropractic session – One of the effects of chronic stress is prolonged muscle tension. This muscle tension can leads to a misalignment of the spine and the other joints in the body. These misalignments can cause common conditions such as; back pain, neck pain, and headaches. Chiropractic adjustments reduce nerve irritation, improve circulation, and release muscle tension.

Book a Physiotherapy session – 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.

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Autumn & Acupuncture | acupuncture victoria bc

Autumn & Acupuncture | acupuncture victoria bcIn Autumn, we observe nature withdrawing inward.  We see leaves wither on the branch as the trees gather energy inward and down to the deep center and roots to protect and guard vitality, like a precious secret, throughout the winter months.

As winter draws near, we notice a similar process in our own bodies. Our skin become pale and dry. Our energy draws inward to protect vital organs from the dampness and cold. We develop the urge to be quiet, sleep and stay indoors more than in the warmer months.

Our modern, urban lifestyle often prevents most of us from the luxury of indulging our natural instincts to hibernate when winter arrives. Exposing ourselves to the elements and over-spending energy during cold months can compromise the immune system, leaving us vulnerable to viruses that cause influenza and the common cold.

For those of us who are unable to spend the winter in Mexico, here are some tips on how to protect your immune system:

Never leave the house with wet hair

Dampness allows cold to penetrate more deeply. It’s especially important to prevent the neck and head from becoming exposed to harsh elements. This is usually the first area to be effected by colds and flu. Most infectious illness in winter begin with a stiff neck and headache.

Avoid eating too many cold foods

In winter, our bodies are using energy to warm our internal organs. Help your body in this regard by eating healthy cooked cereals, soups and stews. Fresh fruit and vegetables are important too, but are to be consumed in much smaller quantity than in summer months. Root vegetables, brown rice and carefully chosen protein sources can be a staple.

Try not to eat too much spicy foods

Even though spicy food is great for warming our bodies, it’s too ‘hot’ in nature to be useful in winter. Spicy foods are used in hot climates to promote sweating in order to cool the body and are delicious, however, spicy foods are an inappropriate choice for use during cold weather.

Wear a scarf and cover your legs

Even those of us who don’t feel the need to cover our necks and legs in winter need to avoid exposing bare skin. A light scarf, thin gloves and tights can be enough to guard against the elements.

Try acupuncture to boost your immune system

There is scientific and clinical evidence to support claims that acupuncture is an effective treatment for migraines and headaches.; as well as getting rid of lingering symptoms of colds and flus that are prevalent this time of year.  Acupuncture works by regulating circulation to the internal organs which in turn allows the immune system to work as nature intended to heal the body.

Written by: Victoria Spaurel, R.Ac., Registered Acupuncturist

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