Author archive - Paul Kerzner

Improving Your Inner Dialogue – Part 1

One of the biggest issues many people face throughout life has very little to do with their interpersonal relationships. The relationship a person has with himself or herself ranks a lot higher—and takes precedence over—what transpires when interacting with others. At the core of this relationship is an on-going internal dialogue that can contain positive or negative communication. In the context of this dialogue, many people are often very hard on themselves. They find fault with their personality, choices, body and/or life and become hypercritical.

At Above & Beyond Acupuncture we encounter many patients who need help improving their inner dialogue. With this being such a common issue, we felt it would be worthwhile to address the subject in a blog post. The conversation that you have with yourself is extremely important. Properly understanding it, and learning how to improve it, will alleviate a lot of suffering and self-destructive thought patterns.

What is an internal dialogue?

A simple explanation is that it is a conversation taking place in your head all day long, from the moment you wake up until the moment you go to bed. There is rarely a moment when this internal dialogue is not taking place. It continues throughout all of your daily activities, providing commentary which is oftentimes full of judgments and gossip. It is filled with assumptions, perceptions and mental chatter. There are times when your internal dialogue will trigger emotions; this can cause a response leading a person to act out. When the internal dialogue elicits a strong emotion, it can create a situation where the thought process completely abandons the present to instead focus on a past or future event.

It is important to note that every person has an internal dialogue. There are some who have learned how to harness it, while others are completely dominated by it. Having an internal dialogue doesn’t make a person abnormal; it’s actually quite a normal function of being a human being.

How can I improve my internal dialogue?

The first step is to be aware of the conversation that is taking place. You must be conscious of it. It’s important that you pay attention to the words, thoughts and energy being used within this dialogue. Many times we stop paying attention; we’re distracted by what is taking place around us. This can be a challenging situation, because without actively monitoring this internal conversation, it can become negative, constraining and destructive. One of the best methods you can use to observe your inner dialogue is something that people have been doing for centuries. Meditation is one of the best tools we can use on a daily basis to allow us to be more conscious of our thoughts. In a previous blog titled “The Many Benefits Of Meditation” we discussed what meditation is and provided some examples of different techniques. If you’re looking for a very effective and simple way to begin to observe your inner dialogue, we suggest you look into meditation and practice it often.

While becoming more aware of your internal dialogue, you might discover (or maybe you’ve known for a while) that you’re very hard on yourself. Many people who are hard on themselves grew up with parents who were demanding and critical. At some point during their development, this behavior became imprinted. No longer did a parent have to provide the criticism; it was now self-inflicted. This can become even more of a problem when a person is sick, tired, or under stress, as those are times when it’s more difficult to have clarity and be present. It’s not enough simply to say “stop being so hard on yourself.” Anyone who has locked into this will tell you how deeply rooted this type of internal dialogue can be. So what can be done? As we discussed earlier, it’s essential that you become conscious of this type of thinking. Shining a light on it is the first step toward changing it. Look at the train of thought; think about how unhealthy and untrue it is. You can then address it; you can invoke a dialogue that challenges those destructive and constricting thoughts. It’s important that you understand and believe that being so self-critical is neither necessary nor justified. It doesn’t serve you and it doesn’t make you feel good. In a previous blog post we talked about a technique called “reframing.” This is a powerful tool that you can use to reframe the thoughts and the dialogue taking place within you. By replacing the negative words with positive, uplifting and supportive ones, you can begin to feel better about yourself.

In part 2 of this series we will talk more about techniques you can use to improve your inner dialogue. It is our intention to raise awareness of this conversation taking place within all of us.

Learning To Slow Down – Part 2

Please note that this blog is the second part of a series in which we discuss the importance of slowing down. If you’ve not already done so, we suggest that you read the first part, as it will provide a list of reasons why you should slow down. Please click here to view that post: [Link]

What are some tools/methods to help me slow down?

Now that we have provided you with some reasons why you should consider slowing down, we’d like to discuss some ways to help you accomplish it. Before continuing, we want to stress that this is a process that is very subjective. By trying different tools and methods, you will be able to find what works best—and then implement it into your life.

The first method we’d like to suggest is not only one of the most effective tools, but also one of the most challenging. Disconnecting from the numerous forms of electronic stimuli in our lives is an extremely helpful way to start slowing down. Turning your smartphone off (or on silent), shutting off your television, and powering down your computer (or tablet) will all help to eliminate a lot of distraction and noise. Quite often we don’t even realize how bombarded we are by all these electronics. It isn’t until we shut them all down that we can gain back some peace and quiet. Interestingly, when some people first attempt to use this tool, they find themselves wondering what to do with this “extra” time. They have become accustomed to being electronically distracted. This creates a wonderful opportunity to slow down and look at your life—and give thought to how you can live more fully in the present moment.

Multi-tasking has become a way of life for many people in the 21st century. We are now able to do many different things at once, a feat that can be very demanding and distracting. It’s time to start thinking about how multi-tasking is monopolizing our focus and energy. We are now too often focused on accomplishing as many things as possible in a limited amount of time. By limiting the number of tasks we are working on at any given moment—and preferably, implementing a single-task behavior—we can begin to slow down and place our focus on accomplishing one thing at a time. This method, of course, doesn’t always work; there are times when we must tend to more than one thing simultaneously. Our suggestion is to be more aware of your actions and how many tasks you’re handling at any given time.

Another useful method to slowing down is spending time in nature. This is a terrific way to help you slow down. Nature is the best example of living life in the present moment. You won’t see trees, flowers, birds, or any wild life rushing around trying to multi-task. There’s no chance of being bombarded by any electronic distractions (unless you bring your electronics with you). Being in nature allows you to be one with life; it affords you the opportunity to slow down and let go of the many constraints of modern life. You can go for a walk in the park or a hike on a mountain. You can spend 30 minutes walking around a pond or a few days camping outside. Whatever you choose to do, we suggest that you leave behind your tasks, schedules and electronics.

So many people rush while eating—something that can cause digestive issues and also detract from truly enjoying food and life. By eating more slowly and savoring the food, you allow your body to be better prepared for digestion, while also being more present and aware of your actions. The next time you eat, take your time; it will help you slow down.

There are a few other tools/methods that can be of help in your quest to slow down: regular meditation, being still, breathing exercises, yoga, driving slower, finding pleasure in what you’re doing in the present moment, taking breaks during the day, learning to say no (an issue for those who always say yes when asked for favors), and setting aside time for quiet reflection—both before your day starts and when it ends.

We sincerely hope that you find these blog posts helpful and that you are able to use some of the methods in an effort to slow your life down. If you have any questions or need any assistance, we are here to help.

Learning To Slow Down – Part 1

Life in the 21st century is filled with stimulation, schedules, and movement. We are constantly being bombarded with images and sounds from a variety of mediums, including television and the internet. With so much to see, so many things to do and so many places to be, it is no surprise that our lives are constantly in motion. But this constant push is exhausting—leading to long days at the end of which we feel completely exhausted. Leading this type of life can also be quite unfulfilling, as it leaves little time for self-reflection, an activity that is essential for personal growth and development. Maintaining such a demanding schedule also detracts from our ability to “be present,” as there is always the need, or desire, to be somewhere else doing something else. At Above & Beyond Acupuncture we work with many patients who have an incessant need to constantly be doing something—always needing to be stimulated. We want to take some time to talk about the importance of slowing down—and how it can benefit your health and well-being.

Why do I need to slow down?

Before we provide some tools to help you slow down, it’s important to understand some of the benefits. The most important reason you should slow down is because it will help you to be more present. Being present is one of the most important facets of life, and not being present is often a source of inner conflict and turmoil. In a previous blog post titled “The Power Of Being Present,” we explained what it means to be present, and provided some tools to help you become so. This is an extremely important issue. Changing one’s mindset—to focus on the present—can singlehandedly change a person’s reality. It can end suffering and help propel an individual into a new life trajectory. Once you better understand the negative ramifications of thinking about the past and worrying about the future, it will become evident that being present is vital and should be made a top priority. If you’ve not already done so, we urge you to read through that blog post. It has the potential to change your perspective and redirect your attention toward present living.

Another significant reason to slow down is the effect it can have on lowering levels of anxiety and stress. When your life is moving too fast, it can often feel like you’re out of control (or about to lose control.) You can easily be overwhelmed by all the distractions, unable to accomplish your goals. A lot of this stress and anxiety is self-induced. By slowing down, you can begin to see just how much unnecessary emotional turmoil you are inflicting on yourself.

Aside from those two reasons, there are a variety of others. WebMD has provided a list titled “8 Reasons To Slow Down”: slow down to lose weight, slow down to be a better parent, slow down to enhance intimacy, slow down for a healthier heart, slow down to boost your energy, slow down to get ahead at work, slow down for better fitness and slow down to travel safely. All of these reasons are significant and can help you lead a more fulfilled life.

In part 2 of this series we will discuss ways to slow down, providing some methods that can be useful. Slowing down is a process. The first step is to see the value in it. Our goal is to make you more aware of the speed at which you’ve been pushing yourself—and the benefits to be derived by making some adjustments. The time for change is now.

What Is Your Life Purpose?

In a previous blog titled “What Do You Desire?” we examined the importance of this question and how beneficial it can be to spend some time contemplating what you desire from life. We do hope that post was a sufficient motivator for you to take the necessary time to think about what it is you truly desire and what you’re willing to do to achieve it.

Traveling along a similar thought process, we’d like to talk about life purpose, a subject so existentially important to your reality that it should be made a priority. When was the last time you thought about your life purpose? Do you even understand what a life purpose entails? So many people are caught up in their day-to-day schedules and responsibilities that they neglect to spend time thinking about this subject.

What is my life purpose?

Before we can help you answer that question, it’s important to note that no two people are likely to describe the exact same life purpose. The question elicits an unlimited number of possible answers. So when searching for your own life purpose, you should avoid trying to compare and contrast your purpose with those around you.

To properly understand what your life purpose may be, you need to first take some time to think about those things that you find truly satisfying. What makes you happy? What inspires you? What motivates you? What feels good to you? What would your ideal job be? What would the life of your dreams feel like? Each of these questions requires thought and introspection. There is also a dynamic element to these questions; the answers will evolve and change as you go through life.

By taking the time to contemplate and explore the things that provide meaning to your life, you can start to piece together your life-purpose narrative. Some people find that being of service to others is their life purpose. Others find that self-exploration is what gives their life meaning. There are people whose life purpose is to change the world, while others aspire only to effect change in the lives of those in their local communities.

If you can’t immediately figure out what your life purpose is, that is OK; the goal is to start thinking about it. The process is much like planting seeds in a garden. It takes time for the plants to grow, and it will take time for you to discover what your life purpose may be. Just as a garden needs to be tended, you will need to cultivate your thoughts and insights—devoting attention and energy into discovering your life purpose. When a garden flourishes, it is a beautiful thing. Likewise, when you discover your purpose for living, your life will gain a higher sense of meaning and value.

Treating Anxiety, Stress And Depression – Part 3

This post is the third part of a series titled “Treating Anxiety, Stress And Depression”. If you’ve not already done so, we suggest you read parts one and two, as they will provide background information about the causes of anxiety, stress and depression, as well as the differences among the three. The earlier posts also discuss some natural ways of treating these emotional challenges. Please click here to view those posts:

Treating Anxiety, Stress And Depression – Part 1

Treating Anxiety, Stress And Depression – Part 2

How can acupuncture and Chinese herbs help those suffering with anxiety, stress and depression?

Over the past 3,000 years, Tradition Chinese Medicine—which includes acupuncture and Chinese herbs—has provided relief to millions of people suffering from a litany of ailments. Eastern medicine does not separate the physical body from the emotions; it recognizes the fact that they are completely intertwined. In opposition, the Western medical paradigm provides the field of psychology to help treat emotional issues, which it views as exclusively within the mind. Eastern medicine does not have (nor does it require) a separate field of specialists to handle these types of emotional challenges. Practitioners of Traditional Chinese Medicine are fully capable of resolving emotional ailments; they are viewed (and treated) as disharmonies that need to be resolved at the root level.

From a TCM perspective, there are a few different diagnoses that could cause a patient to experience anxiety, stress or depression. A licensed acupuncturist will accumulate information during a lengthy intake that will provide clues as to what the core issue(s) might be. There are several mental symptoms a practitioner will look for when formulating a diagnosis: low mood, melancholy, feelings of worthlessness, difficulty thinking/concentrating, guilt, withdrawal, poor memory and indecisiveness. There are also some physical symptoms that must be taken into consideration: headache, insomnia, sleeping too much, fatigue, lack of energy, poor appetite or over-eating, weight gain or loss, irregular menses, decreased sex drive, palpitations and constipation.

After the intake has been completed the practitioner will compile the information provided by the patient in an effort to create a diagnosis and develop a treatment plan. There are a variety of possible diagnoses that could be applicable to a patient experiencing anxiety, stress or depression.

One of the most common diagnostic presentations when dealing with emotional challenges is known as Liver Qi Stagnation. According to the philosophy of Chinese medicine, the Liver is responsible for the smooth flow of Qi (energy) throughout the body, including smoothing our emotions. Anger, irritability and frustration are all signs that our Qi is not flowing smoothly. This is referred to as Liver Qi Stagnation, one of the most common imbalances treated by Eastern medicine practitioners in the United States. [Link] When a patient has Liver Qi Stagnation, there are a number of different acupuncture points that are used to resolve the disharmony. There are also a few different herbal formulas that can be prescribed to work synergistically to help treat the symptoms while addressing the root issue.

Other TCM diagnoses that could be the cause(s) of emotional ailments include Liver/Heart Fire Flaring Up, Phlegm & Qi Stagnation, Blood Stasis, Disharmony Between Heart & Kidneys and Heart & Spleen – Qi & Blood Deficiency. (It is important to note that the names of the organs listed share similar functions but do not always equate from the Eastern to Western medical paradigms. There are some similarities but also some specific differences between the two perspectives. In a future blog post we will go into greater detail explaining how they contrast.)

Acupuncture and Chinese herbs are effective, efficient, natural, holistic and well capable of helping to provide relief to those suffering from anxiety, stress and depression. Receiving treatment from a licensed acupuncturist will ensure that the methods being used are from a properly and fully trained Traditional Chinese Medical practitioner.

As we’ve stated in previous blog posts, obtaining professional help should be paramount when dealing with emotional challenges. We strongly encourage you to seek out and obtain help if you are suffering emotionally.

Treating Anxiety, Stress And Depression – Part 2

This post is the second part of a series titled “Treating Anxiety, Stress And Depression”. If you’ve not already done so, we recommend that you first read part one, as it provides information about the causes of these emotional challenges—as well as certain characteristics that differentiate the three. Please click here to view that post: [Link]

What are some natural ways of treating anxiety, stress and depression?

Western medicine has created “solutions” for those experiencing mental health issues. However, many (if not all) of these treatments lack a natural and/or holistic perspective—and oftentimes fail. When patients do not get the help they need, it can propel them into a deeper and darker place in life. That is why it’s so important to provide alternatives that support the patient’s entire mental, physical and spiritual well-being.

In part 1 of this series we provided some information as to how anxiety, stress and depression differ. It is important to identify which challenge a person is facing, as the treatment styles and methods will vary greatly. While experiencing stress can be undesirable, it is far easier to handle than anxiety. With that said, anxiety is a considerably different experience than being depressed. All three of these mental-health issues are on the same continuum, but they vary significantly with regard to symptoms experienced and emotions elicited.

Stress is something that most people encounter on a daily basis. Anxiety, on the other hand, is defined as experiencing a stressor long after the event or stimulus has passed. While being under stress is quite common, there are also many people suffering with anxiety on a regular basis. Regardless of whether you are experiencing stress or dealing with anxiety, there are many ways of treating yourself using natural remedies that have no side effects.

Before we provide a list of remedies, we want to mention that it is best to focus on resolving the core issue(s) that is causing the stress. There are times when this isn’t possible, or times when resolution can take extended periods of time. In those instances, having tools and natural solutions is quite helpful. A list of safe non-drug remedies for stress and anxiety are: exercise, getting sufficient amounts of sleep, eating breakfast, not skipping meals, drinking chamomile or green tea, exploring nature, hiking, meditating, practicing stillness, being mindful, using affirmations, making lists of daily accomplishments, being present, spending time with pets and children, putting things into perspective, talking to loved ones and journaling. These are only a few of the many natural remedies that can help to alleviate stress and anxiety. It is important to note that natural remedies are helpful in relieving stress and anxiety, but if the stress or anxiety becomes a chronic issue, you should seek help. Natural remedies are helpful but are not a replacement for professional assistance. [Link]

Depression is a more serious emotional challenge that needs to be viewed separately from stress and anxiety. Depression can easily take over a person’s life. That said, we want to provide specific natural solutions and remedies that can be used in conjunction with professional assistance.

One of the best things a person suffering from depression can do is to alter his or her behaviors and routines. Just the simple act of being outside in the sun can help to boost the mood of those suffering. WebMD has provided a list of 10 natural depression treatments that can be a complement to working with a professional (and possibly taking medication.) Here is the list they have provided: get into a routine, set goals, exercise, eat healthy, get enough sleep, take on new responsibilities, challenge negative thoughts, check with your doctor before taking supplements (some can have adverse drug interactions), do something new and try to have fun. [Link] Many of these tips might seem trite or obvious, but even the smallest action can have a profound effect on a person’s mood. Having the correct intention and following through on the action will help to keep a person focused on the task at hand and begin to shift his or her energy and attention. Suffering with depression can make even the simplest of activities extremely difficult; just getting up and going outside or doing something new can seem daunting. Bearing that in mind, we suggest starting off slowly and keeping things simple. Make sure to pace yourself. Then give yourself credit for being brave. Acknowledge what you’ve achieved and reward yourself accordingly.

In part 3 of this series we will explore how acupuncture and Chinese herbs can help those suffering with anxiety, stress and depression. If you are struggling with any of these emotional challenges, we urge you to seek help as soon as possible.

Treating Anxiety, Stress And Depression – Part 1

In a previous post titled “The Prevalence Of Anxiety In Modern Society,” we discussed how stress and anxiety have become a major issue for large portions of the population. That post contained some startling statistics about how much money is being made by pharmaceutical companies from sales of psychotropic medications, which are being prescribed at an alarming rate.

What are some causes of anxiety, stress and depression?

Having a better understanding of the potential causes of anxiety, stress and depression allows people to make better decisions on how to handle these emotional challenges.

Before we provide a list of possible triggers, we want to stress the importance of “being present.” Living in the present moment is one of the most important tools a person can use to combat stress and anxiety. It is a state of being that will put a person’s problems into perspective. By being present, many—if not all—of the issues and conflicts will begin to fade away, as the majority of problems are either about the past or the future. In a previous blog post titled “The Power Of Being Present,” we took the time to write about being present and provided tools to help people work towards staying in the present moment. If you are constantly thinking about the past or worried about the future, we strongly suggest you take the time to read that article.

While there can be many causes of stress in a person’s life, there are some common issues that many of us face: major life changes, relationship difficulties, work or school challenges, being too busy, financial problems, children and family, rigid thinking, chronic worry, lack of flexibility, unrealistic expectations/perfectionism, an all-or-nothing attitude, pessimism and negative self-talk. [Link]

At some point in life we all have encountered a few of these situations and behaviors. One key to facing these challenges is changing your perspective and words. The way you see things and the way you describe them is the way they will become. If you believe that a major life change is going to be hard—and you keep telling yourself that—then it will be. If you are always talking about being too busy, then you will always be too busy; your words will create the situation that you are talking about. Since it’s true that words create your reality, being mindful of that fact is extremely important. We wrote about this subject in an earlier post titled “Watch Your Words.” If you find that the words you are using are often negative and restrictive, we suggest you take the time to read that earlier post.

What are the differences between anxiety, stress and depression?

It is important to understand the differences between anxiety, stress and depression, as it will allow you to identify what emotional challenge(s) you are dealing with. Having a proper definition and specific information will also provide you with direction when looking for treatment and resolution.

Stress is an everyday part of life and is a normal reaction to a situation where a person feels under pressure. It’s part of the body’s primal “fight or flight” response that is handled by the sympathetic nervous system and is intended to keep us safe and alive. During human development, stress responses were primarily geared to survival. In modern times, that trigger has changed. Most people living in the 21st century are not in mortal danger; stress is now caused primarily by living in a fast- paced society full of schedules and deadlines.

Anxiety and stress share a similar emotional response. However, the specific difference with anxiety is that the feelings of stress are still being experienced long after the actual event or trigger. These feelings remain, causing continued emotional strife regardless of the fact that the original cause of the stress is no longer present. The residual feelings linger, leading to a state of fear, unease and anxiousness that can create further issues. [Link]

The National Alliance of Mental Illness defines depression as a mood state that goes well beyond a temporary feeling of being sad or blue. It is a serious medical illness that affects a person’s thoughts, feelings, mood, behavior and physical health. Depression can potentially be a life-long condition in which periods of wellness alternate with recurrences of illness. [Link]

In part 2 of this series we will talk about natural and holistic ways of treating anxiety, stress and depression. If you, or anyone you know, is suffering from any of these emotional challenges, we implore you to get treatment as soon as possible.

What Is Cupping? – Part 2

In a previous blog titled “What Is Cupping? – Part 1” we discussed what cupping entails; different cupping styles; the difference between using glass or plastic cups; and how long a cupping session might last. Before continuing, we suggest you read that post as it will give you some background information about cupping.

Why do I need cupping?

At Above & Beyond Acupuncture, many patients have used cupping to help resolve a litany of physical and emotional issues. A day rarely goes by without a few patients having the cupping procedure. Given the frequency with which patients are asking for this treatment, we thought it might be helpful to expand on the earlier blog post—offering more detail as to why cupping can be very beneficial.

There are many ailments that can be resolved by using this powerful modality. A partial list would include: headaches, arthritis, colds and flu, sciatica, anxiety, depression, insomnia, chronic fatigue syndrome, lumbar/neck/shoulder pain, spasms, cramps, muscle tightness, and vertigo. [Link]

Even if you don’t have any of the issues listed above, receiving a cupping treatment can have a very relaxing effect on the body and can help promote health and wellness. From a Western perspective, cupping brings fresh blood to the area, alleviates inflammation, promotes the flow of lymph, and helps to resolve muscle adhesions. From an Eastern perspective, cupping moves blood and Qi, expels wind and dampness, resolves stagnation, and helps to bring balance to the body.

How will I feel after a cupping treatment?

Patients frequently ask what they might expect after having a cupping treatment. The answer—at least initially—is subjective; people are likely to react differently based on their physical and emotional states of being.

Nonetheless, we’d like to provide a list of some possible effects that can be experienced after a cupping treatment: relaxation, euphoria, drowsiness, hunger, thirst, slight nausea, soreness, some temporary vertigo, a feeling similar to being hung-over, a heightened sense of taste/smell/hearing, a feeling of warmness on the skin, and cravings for certain foods. Some people experience emotional releases. It is important to note that these effects are temporary and will wear off soon after the treatment. [Link]

What should I do after a cupping treatment?

Cupping is very similar to having a deep-tissue massage. In some instances, it can be a bit more intense—depending on the cupping style and strength. After a session, it is highly advisable to drink a lot of water, eat a small meal and rest/relax.

Drinking a lot of water is important, as the body will need to be hydrated. If possible, drink alkaline water, as it is more easily absorbed and integrated into the body at the cellular level.

Eating a light meal shortly after a cupping session is also beneficial. We suggest something that is easy to digest. The body will need nourishment after a cupping session, and by eating foods that are highly nutritious, it will be able to replenish and recuperate quickly.

Getting sufficient rest is vital for people who have just been cupped, and we suggest that patients make time after the treatment to relax and take it easy. This treatment style is very moving and has the potential to pull toxins out of muscle and bring them to the dermal layer where they can be properly disposed of. This process can be taxing on the body, so rest and relaxation afterward are important. There is also a possibility that some patients will have an emotional release after the treatment. If this is the case, then taking ample time to recover is vital and needs to be made a priority.

We hope this blog post has been informative about cupping and its possible effects. If you are interested in having a session or have further questions, please contact us via email or phone call. We believe that cupping is something that should be experienced by everyone. It’s a unique experience that can be extremely therapeutic.

Treating Acid Reflux Holistically – Part 2

This blog post is the second part of a series titled “Treating Acid Reflux Holistically”. If you’ve not already done so, we urge you to read part one, which provides background information about this condition, the statistics of those suffering from it, and some of its causes and symptoms. Please click here to view that posts: [Link]

What is the difference between acid reflux and gastroesophageal reflux disease (GERD)?

While it is true that acid reflux and GERD share some similarities in symptoms, there are also important differences between the two. As we noted in part 1 of this blog series, acid reflux is defined as the backward flow of stomach acid into the esophagus. When a person is experiencing acid reflux, there is often a sour liquid taste or the taste of regurgitated food. There may also be a feeling of heartburn.

GERD is characterized by an abnormal frequency or amount of reflux. It can result in heartburn, hoarseness, chest pain, and—although rarely—asthma. It may also be associated with Barrett’s esophagus and esophageal cancer.

The best way to understand the difference between acid reflux and GERD is that acid reflux is when stomach acid backs up into the esophagus, while GERD is a disease of which acid reflux is a part. [Link]

What foods can help alleviate acid reflux?

One of the best ways to help treat acid reflux is to eliminate foods that can exacerbate this condition. In the first part of this series we provided a list of foods that can cause acid reflux. After these items have been fully removed from your diet, there are a variety of foods that can help to alleviate the symptoms. Consuming the right foods is essential to properly treating acid reflux. It’s vital that a person analyzes his diet fully—and then makes the necessary changes.

Some foods that can help reduce (and possibly help to eliminate) acid reflux are oatmeal, aloe vera, banana, ginger, salad, melon, fish and seafood, chicken, turkey, fennel, celery, parsley and rice.

Apple cider vinegar has also been used successfully to treat acid reflux. The suggested dosage is one tablespoon, mixed with eight ounces of water, taken three times daily. (It is advisable to dilute the apple cider vinegar in water if you are going to consume it daily as it can degrade tooth enamel.) Although there aren’t many scientific studies that have been done to properly understand why this treatment works, there have been many people who have reported successful results with it.

Japanese plum, which is also called Ume, has been used to provide relief for those suffering with acid reflux. Ume helps with healthy digestion and naturally relieves occasional heartburn due to the soothing blend of organic acid that is naturally found in it. These various acids help the body maintain comfortable pH levels, which is essential for those who have acid reflux. Ume also provides natural minerals such as potassium, phosphorus, sodium, magnesium, iron and calcium—all of which are essential to good health and well-being. [Link]

Studies have shown that drinking alkaline water can help reduce the symptoms of acid reflux. The National Center for Biotechnology Information (NCBI) released information about a study that provided alkaline water to people suffering with acid reflux. The NCBI concluded, “unlike conventional drinking water, pH 8.8 alkaline water instantly denatures pepsin, rendering it permanently inactive. In addition, it has good acid-buffering capacity. Thus, the consumption of alkaline water may have therapeutic benefits for patients with reflux disease.” [Link] In a previous blog post titled “The Advantages Of Alkaline Water,” we discussed what alkaline water is, along with its many health benefits. When you have a moment, please check it out.

Can acupuncture help resolve acid reflux?

Traditional Chinese Medicine, which includes acupuncture and Chinese herbs, has been used for thousands of years by millions of people to help resolve illness and promote health and well-being. Acupuncture is a natural way of helping the body heal itself. It uses a holistic perspective in providing relief for people suffering with disharmonies.

A licensed acupuncturist will use differential diagnosis to analyze the problem and provide a proper diagnosis as to what is causing it. There can be many different causes of acid reflux. By obtaining all of the necessary information, the practitioner can develop a treatment plan to alleviate the symptoms while also tending directly to the core issue.

A common TCM diagnosis associated with acid reflux focuses on the interaction between the Liver and the Stomach. From a Traditional Chinese Medical perspective, the Liver—when dysfunctional—can have a tendency to overact onto the Stomach. When this disharmony takes place, issues like acid reflux become prevalent. If this is the correct diagnosis, the practitioner will work toward harmonizing the relationship between the Liver and the Stomach by using acupuncture, Chinese herbs and lifestyle changes. (Please note that this is a very abridged description of a complicated relationship and diagnosis, but for the sake of providing easy-to-understand information, we have done our best to provide an easy-to-understand description.)

We hope that by providing information about acid reflux, you will be better equipped to deal with it naturally—avoiding over-the-counter and prescription medications. Modifying your diet, making lifestyle changes and using Traditional Chinese Medicine can help provide significant and long-lasting relief.

Treating Acid Reflux Holistically – Part 1

The number of people who have experienced acid reflux has grown steadily in recent times. We have seen many patients at Above & Beyond Acupuncture who have been diagnosed with acid reflux as well as gastroesophageal reflux disease (GERD). The pharmaceutical companies have noted the significant increase in the number of people experiencing symptoms and have provided numerous prescription and over-the-counter medications. Many of these products have undesirable side effects. However, living with the symptoms of acid reflux or GERD is painful, so many people use them anyway. The other issue with taking these medications is that they will only address the symptoms and not resolve the root issue. They provide a temporary solution, but the symptoms likely will return when the person stops taking the medicine.

Since acid reflux and GERD are becoming quite prevalent in western society, we want to present information about these medical issues—what they are and how they can be remedied naturally using a holistic perspective.

What is acid reflux?

The Mayo Clinic describes acid reflux as the backward flow of stomach acid into the esophagus—the tube that connects the throat and stomach. It is important to note that acid reflux is commonly known as gastroesophageal reflux. During an episode of acid reflux, there may be the taste of regurgitated food or sour liquid at the back of the mouth or a burning sensation in the chest (heartburn). [Link] While experiencing these symptoms occasionally may be tolerable to some people, there is a significant portion of the population that deals with acid reflux regularly—and whose quality of life is negatively affected as a result.

What are the statistics of people suffering with acid reflux?

Health & Wellness Digest reports that there are currently 60 million adults who have indicated they suffer with acid reflux at least one time per month. They go on to report that statistics indicate there are at least twenty five million people suffering with acid reflux every day. That means roughly one in fourteen adults is living with painful symptoms of gastroesophageal reflux on a daily basis. [Link]

What causes acid reflux?

To better understand what acid reflux is, it is important to know what can cause it.

First, there are a variety of foods that should be avoided by those who have acid reflux. Spicy, fried or fatty foods, tomatoes, onions, butter, cheese, citrus fruits, chocolate and mint are some items that need to be avoided. Certain beverages like alcohol, soda, tea and coffee can exacerbate acid reflux and should not be consumed.

There are also specific eating behaviors that need to be adjusted if a person has acid reflux. Lying down soon after eating a meal, consuming large meals, eating while lying down or bending over, and eating close to bedtime should all be avoided. Eating smaller meals throughout the day—and not eating within two hours of going to bed—are highly suggested.

Being overweight can play a major role in acid reflux. The current rise in obesity has increased the number of people suffering with acid reflux. Losing weight by exercising and improving diet and nutrition will often fully remedy this situation.

Having a hiatal hernia can also be the source of acid reflux. This type of hernia occurs when there is an anatomical abnormality whereby a small part of the stomach protrudes through the diaphragm and up into the chest. One of the most common symptoms of a hiatal hernia is acid reflux. There are a variety of treatment methods to deal with this issue. We suggest you speak with your doctor before using any natural alternatives.

What are some symptoms of acid reflux?

Earlier in this post we noted that the taste of regurgitated food or sour liquid at the back of the throat is a common element of the acid reflux experience. Heartburn is also a very common symptom. It is described as a burning pain or discomfort that may move from the stomach to the abdomen or chest, or even up into the throat. WebMD shares a list of other symptoms often reported: burping, bloating, weight loss for no known reason, dysphagia (a narrowing of your esophagus, which creates the sensation of food being stuck in the throat), hiccups that don’t let up, nausea, bloody or black stools, bloody vomiting, wheezing, hoarseness, dry cough, or a chronic sore throat. [Link]

In part two of this series we will discuss the difference between acid reflux and GERD. We will also provide information about what foods can help provide relief and discuss natural and holistic treatments that can be used to resolve acid reflux.

Sick And Tired Of Being Sick And Tired – Part 3

This blog post is the third part of a series titled “Sick And Tired Of Being Sick And Tired.” We suggest you read parts one and two, as they will provide sufficient background information about this topic—including how vital your diet is, as well as some useful tools that can help improve your health. Please click here to view those posts:

Sick And Tired Of Being Sick And Tired – Part 1

Sick And Tired Of Being Sick And Tired – Part 2

What can I do to stop feeling sick and tired?

Now that we’ve gone into specific detail about how important your diet is, there are many activities, tools and treatments that can work synergistically to support health and well-being. It’s important to view this from a holistic perspective and not rely too much on one modality. These efforts will work together to help the body maintain a state of balance, enabling it to function properly. When the body performs at optimum levels, the mind and spirit will be peaceful. Having a healthy body will also promote a healthy state of mind.

Exercise is essential to maintaining good health; without question, it is something everybody needs. The American Heart Association has specific recommendations to promote a healthy cardiovascular system. They suggest at least thirty minutes of moderate-intensity aerobic activity at least five days per week, for a total of one hundred and fifty minutes. That can be replaced with at least twenty minutes of vigorous aerobic activity at least three days per week—with a total goal of seventy-five minutes. The AHA also suggests that you perform moderate-to-high-intensity muscle-strengthening activity at least two days per week for additional health benefits. [Link] Heart health is vital to good health, so we strongly suggest that you follow these recommendations and design an exercise routine that fits into your schedule. It’s important to take note that a healthy diet combined with a regular (and consistent) exercise routine will rapidly improve health and eliminate fatigue.

Aside from diet and exercise, what else can I do to stop feeling sick and tired?

Acupuncture and Chinese herbs are natural and holistic. Both can be used to eliminate illness and resolve disharmony within the body. The main goal of Traditional Chinese Medicine, which includes these two treatment modalities, is to promote balance and well-being (known as homeostasis from a Western medical perspective). This is achieved by focusing efforts on identifying and resolving root issues while also alleviating the symptoms being experienced. Licensed acupuncturists use differential diagnosis to find patterns within the body that require attention and then formulate treatment plans to resolve these patterns. It is this process that makes acupuncture so effective. Further, we cannot stress enough how important it is to receive acupuncture only from a licensed acupuncturist. In a previous blog titled “The Importance Of Receiving Acupuncture From A Licensed Acupuncturist,” we detailed why this is so important. We hope you will take the time to read it.

We often recommend that patients also try to implement yoga into their weekly schedule. There are numerous studios offering various types of yoga. The practice of yoga was developed to achieve and maintain balance through exercise, breathing and meditation. This combination (exercise, breathing and meditation) works synergistically to support and promote health while also calming the mind. Many people find that practicing yoga is fun—in addition to being a great workout. If you’re looking to do something new and challenging, we suggest you try it.

Keeping a positive outlook is extremely important when breaking the cycle of illness and fatigue. There are many methods you can use to improve your perspective. One effective way is to use a tool called reframing. In a previous blog titled “Reframe Your Words To Reframe Your Reality,” we wrote in detail about what reframing is and how to use it. The premise is that by replacing negative or limiting words with positive and supportive ones, you will soon begin to feel better about your life. We also suggest that you read our blog titled “Watch Your Words,” as it will provide more information about how vital it is to monitor the words that come out of your mouth. Too often people speak without thinking and use words that are critical, limiting and negative. By watching your words and implementing reframing, it will become possible to maintain a positive perspective, enabling you to make healthy decisions.

We hope this series of blog posts titled “Sick And Tired Of Being Sick And Tired” has been helpful to you and that we’ve provided sufficient amounts of information and tools. If you’re currently trapped in a cycle of sickness and feeling tired all the time—and are ready to make a change in your life, we are here to help.

Sick And Tired Of Being Sick And Tired – Part 2

Please note that this blog post is the second part of a series titled “Sick And Tired Of Being Sick And Tired”. We suggest you read part one as it will provide a proper introduction to this topic. Please click here to view that post: [Link]

What does my diet have to do with me being sick and tired?

In part 1 of this series we took some time to discuss how the foods you consume can have a tremendous effect on your health. Eating low-quality foods has a significant detrimental effect on the immune system (as well as most bodily functions) and also leads to poor energy levels. With that being said, there are many foods that should be avoided; but in an effort to not overwhelm you, we wanted to provide just a few specific examples.

There are two specific types of food that should immediately be reduced—and possibly eliminated—from your diet. The first is dairy and the second is gluten. Dairy, in all its forms, should not be consumed by humans. Its detrimental effects on the body would be more widely known were it not for the dairy industry and its powerful lobby. We strongly urge you to read our blog titled “The Dairy Dilemma,” where we share important information that should provide sufficient motivation to get it out of your diet. The current form of gluten that is being consumed in the United States has been genetically modified; this version can create gut inflammation and other issues within the body. While there is a very small portion of the population that has celiac disease (rendering them completely allergic to gluten), there also remain many people who have gluten sensitivity. The tests that are currently used for gluten are not developed to reveal sensitivity; they are designed to test for an allergic response. In a previous blog post titled “Getting Rid Of Gluten,” we explored what it is and why you should completely eliminate it from your diet as soon as possible.

There is a considerable segment of the population that is nutritionally deficient, with the primary culprit being a poor diet. Vitamins and supplements can be used to fill in this void and build a solid foundation for health. They should be looked at as a complement to a healthy diet, not as a replacement. We took the time to write an article titled “The Value In Taking Vitamins” that provides some great information and talks about how energy levels and body functions can be greatly improved by taking the right supplements and vitamins.

A very useful tool that patients at Above & Beyond Acupuncture have used is a food journal. This simple exercise is a very helpful way of analyzing what you’re consuming on a daily and weekly basis. By having your diet clearly documented, you can quickly see what is going into your body. By accumulating this data you will be presented with an opportunity for analysis and a chance to make changes that can provide more healthy additions. You will also be presented with an opportunity to reduce (and possibly eliminate) certain types of foods that have lower nutritional value and are poor sources of energy.

Your diet has everything to do with how you feel physically and emotionally. We cannot stress this enough. Nutrition is the foundation upon which health is built. Without a strong foundation, the body cannot function at optimal levels. We have provided specific information as to how your diet can affect you and have also listed specific changes that can be made to improve your health. By taking control of the foods you consume while also taking high-quality vitamins and supplements, your health and well-being will improve steadily.

In part 3 of this series we will provide information on specific activities that can be used to promote and maintain the health of your body. Now is the time for you to end the cycle of sickness and fatigue, and we are here to help support you in that endeavor. If you are in the Scottsdale area please consider setting up an appointment to see us at your earliest convenience.

Sick And Tired Of Being Sick And Tired – Part 1

One of the more common quotes we hear at Above & Beyond Acupuncture in Scottsdale, AZ, is that patients are “sick and tired of being sick and tired.” No one likes to be sick, and being tired is not a desirable state of being. We wanted to take some time to write about what you can do to break the cycle of sickness and exhaustion. Please note that there isn’t one single solution. It takes a holistic approach to elevate and empower oneself to create a healthy and harmonious life full of energy and vigor.

I am sick and tired of being sick and tired!

Have you used this same quote many times? Have you been exhausted lately? Is it difficult to get out of bed? Do you struggle with low energy throughout the day? Do you get sick at regular intervals? Are you at a point where you’re ready to make some significant changes to finally put an end to the cycle of feeling tired and getting sick?

These questions are important, and the answers should be carefully considered. While it is true that no one likes to feel sick or tired, the desire to feel better must be strong enough to propel you forward. It can take some time to move from a life that lacks health and vitality to a place of well-being and exuberant energy. Being committed to living a clean life needs to be a priority, and at times it might require some sacrifice.

What can I do so that I’m not sick and tired?

Once you’ve decided that you’re ready to make important life changes, the first step is to take note of the foods that you consume on a daily basis. A famous quote by Hippocrates is “let food be thy medicine and medicine be thy food.” Food can be used as medicine but it can also be quite toxic for the human body. Over the past few decades there has been a significant transformation with the foods we consume. The original purpose of food was for sustenance, providing the body with the necessary nutrients to maintain good health. The food industry, by and large, has been more focused on offering products designed for taste, low cost, and a long shelf life. This poses huge problems for a significant part of the population, as there are many areas where people don’t have access to—or can’t afford—higher-quality foods that are nutritionally sufficient.

A common reason why some people don’t eat well (or so they state) is that they don’t have the time to prepare a healthy lunch or dinner. It’s far easier and faster to eat out. The times we live in are very busy, but spending a few minutes the night before to make a healthy meal is a wise expenditure and will pay off. Higher-quality foods provide great amounts of energy for the body. Consuming these foods will lead to your having more energy throughout the day and will also help to boost your immune system, resulting in less illness.

In part two of this series we will continue the discussion on foods and how diet can play a huge role in breaking the cycle of being sick and tired. We will also talk about other steps that can be taken to improve your quality of life.

You no longer have to accept being sick and tired. Take the necessary steps to break free and move forward—to health, happiness and well-being!

How Many Acupuncture Treatments?

One of the more common questions patients ask us at Above & Beyond Acupuncture is how many acupuncture treatments they will need. Since this issue is an important facet to the healing process, we wanted to take some time to properly respond and provide information for those interested.

How many acupuncture treatments will I need?

Before we address the question as to the number of treatments needed, it’s important to have a good understanding of what acupuncture is and how it differs from Western medicine.

Acupuncture is a component of Traditional Chinese Medicine that can be traced back at least 2,500 years. The general theory of acupuncture is based on the premise that there are patterns of energy flow (Qi) through the body that are essential for health. Disruptions and stagnation of this flow of energy are believed to be responsible for disease. Acupuncture may, it has been theorized, correct imbalances of flow at identifiable points close to the skin that are known as acupuncture points. [Link] This definition was provided from a Western perspective but does a good job of summarizing what the medicine entails. It’s important to note that Western medicine uses the scientific method to provide proof that something is valid. When it comes to validating Qi, there are problems. Qi cannot be seen under a microscope; it is not a tangible element but more a theoretical one. By inserting acupuncture needles into specific acupuncture points, Qi can be affected—it can be moved, increased or decreased. Through thousands of years of practice on millions of patients, acupuncturists have been able to manipulate Qi in efforts to improve health and resolve illness.

When comparing Western and Eastern medicines, there are some glaring differences. Traditional Chinese Medicine has a more moderate and gentle way to treating the body. Using a holistic perspective, it sees the body as a whole. Instead of rapid changes (which Western medicine can provide), acupuncture treatments are cumulative and build upon each other. Western pharmaceuticals are geared toward rapid change; when medicine is taken, patients expect to see immediate results. From an Eastern perspective, the body needs time to adapt, to change and to heal itself. There are some changes that can happen rapidly, but others that can take time to fully resolve. The goal of Traditional Chinese Medicine is to focus treatment on the root issue while also tending to the symptoms. This approach will provide full relief but is in stark contrast to the Western model—one that provides rapid relief of symptoms without focusing on the root issue.

So, now that there’s a good explanation of what acupuncture is and how it’s used, we can circle back to how many acupuncture treatments are needed. First off, please be aware that there are no black and white answers to this question; every case is different. No two people are alike and therefore no two answers will be the same.

To provide an answer to how many treatments a patient could need, a licensed acupuncturist needs to do a full in-take that entails getting a lot of varied information. Then, after taking the pulse and looking at the tongue, a process called differential diagnosis is employed that will lead the practitioner to create a treatment plan. Once the plan is in place, the patient will be informed as to how many sessions it could potentially take to fully resolve the root issue (and not just alleviate the symptoms.)

There are many people out there who have tried one or two acupuncture treatments and didn’t see desired results. As we mentioned earlier, this medicine is cumulative and gentle. It can take some time to fully resolve issues, especially if they have been present for long periods of time. Before drawing any hasty conclusions as to whether acupuncture has worked for you, just keep this in mind: it can take one month of treatment for every year that the health issue has existed. There are many variables to take into consideration, however. This is just a rough estimate but should give you an idea of what it may take to fully alleviate the problem.

If you’re considering acupuncture, we hope this blog provided you with a better understanding of how long it can take to see substantial results. Instead of just resolving symptoms, Traditional Chinese Medicine can provide true wellness and health. It can take some time and dedication, but it will be worth the effort.

Being Uncomfortable

Comfort is an important issue to many people in Western society. Large portions of the population place a lot of value on leading lives that are filled with the comforts of modern times. Yet, one thing seems to escape those who are so consumed with this quest. It is the fact that being uncomfortable is a major motivator for change and growth. Without it, stagnation, resignation and lack of motivation arise.

When speaking with patients about this subject, we frequently offer the reminder that “the only place being comfortable gets you is on the couch.” The premise behind this statement is that the desire to be comfortable will only lead to a sedentary state of being. Spending time on the couch is certainly not a bad thing, as we all need some down time, but it’s important to note that having a primary desire to be comfortable can potentially inhibit one’s ability for development and growth.

How uncomfortable are you willing to be?

A question that might be asked of each person is just how uncomfortable he or she is willing to be—with the understanding that discomfort can lead to great change. In order to better understand the context of this question, it’s important to take a step back, look at your surroundings and take note of the environment you have created. Then, look inward and start to analyze your emotions, behaviors, and decisions. This is a great opportunity to take stock of the direction in which your life is headed, and to consider whether that path is one that will lead to fulfillment and happiness.

Being uncomfortable is not a permanent experience. Yet, when we feel this way, there is often the fear that it will last for a long time (and maybe forever.) This is an important point—one that is worth being repeated and emphasized. Just because you feel uncomfortable now doesn’t mean it will last forever; rest assured that things will evolve. When this train of thought floats through your mind, you will have an opportunity to counter it, to remember that this is only a temporary situation that can—and will—change as time progresses.

It has been said that “perspective is reality.” What that means is that the way you perceive life is the way it will become. More often than not this is the case. So, if you believe that being uncomfortable is a bad thing, then it will be so. Instead of making that connection, view this as an opportunity to redefine what discomfort means to you. You can now look at it as a positive (and temporary) state of being, one that can help you remove limitations and make necessary changes in your life.

Life is full of peaks and valleys; and while it would be nice to lead a calm, peaceful and harmonious existence all the time, this is simply not possible. The next time you find yourself feeling uncomfortable, be grateful that you are now being given a chance to change your perspective and circumstances. The choice is yours; make the most of it.

Acceptance Of Others

Interpersonal relationships can be a source of great joy and happiness in our lives, but they can also be a tremendous cause of suffering, heartache and pain. As we move through our lives, we encounter all types of people with varied personalities. Some are a good match, while others create conflict. Regardless of whether another person is directly related to you, is a neighbor, co-worker or friend, the interactions we have can affect our emotions and well-being.

Because of how important relationships are to the human psyche, we must better understand how we view others as well as how we view ourselves. Holding a person to a very high standard; having exceedingly high expectations for someone; or placing a person on a pedestal can all create the opportunity for great disappointment and frustration. Likewise, when we place limitations on the people in our lives—for example, viewing them as less worthy or making judgments about them that are negative—we create situations where the possible outcomes are undesirable and potentially destructive. There is also a tendency for people to project themselves onto others; this behavior, by itself, can create problems. Projection is when an individual places his or her own fears, issues of self-worth and self-confidence onto another person with whom he is interacting. Without having any idea how the other person feels, there are already assumptions being made about his or her feelings and perspective that are based solely on this projection.

We can see from these examples that the way we view others—when having preconceived notions about them—sets the stage for interpersonal conflict and unnecessary suffering. If you are currently having issues with people who have let you down or have become the source of pain in your life, then the time has come to introduce a new way of interacting that will create a more positive outcome.

Before we continue, we want to be clear about the pain others can cause. We are not condoning interactions that have any level of abuse. If you are in an abusive relationship, we strongly suggest that you seek professional help.

How can I improve my relationships?

Since relationships play such a vital role in this reality, it’s imperative that we better understand them and learn how to improve the interactions that take place. When spending time trying to improve a relationship, it’s important to note that oftentimes the source of conflict doesn’t reside within the other person; it has to do with you and your perceptions. This is not the time to place blame. Rather, it’s an opportunity for great understanding and personal growth.

When attempting to improve the relationships in your life, there is one tool that can provide clarity, harmony and peace. It can be implemented with ease and provide freedom from undue pain and suffering. This tool is called full acceptance. Allow us to explain what it is and how to use it.

The greatest respect you can pay others is to fully accept them for who they are, where they are at in life and what they want to do. It’s extremely important that we are clear about this level of acceptance. You must remove any and all of your projections, expectations and limitations from that relationship.

If you want people in your life to fully accept you for who you are, then you must provide the same level of acceptance in return. The saying “treat others as you would like to be treated” is applicable and should be implemented. Eliminate the judgments that you once carried and placed onto others; those beliefs do not serve you or those with whom you interact. By using full acceptance, you peacefully co-exist with people, creating relationships that are based on trust and contain great positive potential.