With Spring here it's a great time to think about shifting toward a more healthy lifestyle. This past winter was particularly snowy and cold - it likely put a damper on any plans you had to make it to the gym regularly.
Fortunately, with spring comes earlier sunrises, warmer weather and some delicious seasonal fruits and vegetables to get you on the right track. These are just a few of the reasons why spring is an excellent time to really commit to a health regimen. Here are some simple and great tips for you to consider the spring to get started.
Stretch in the Morning
The earlier sunrises will make it a lot easier to get out of bed. Instead of sleeping in you should try a morning stretching routine. You can start with as little as five minutes. Stretching your legs, neck and back is a great way to wake up and start your day. You can gradually get up earlier and earlier, lengthening your routine.
Get Plenty of Sleep
If you feel yourself getting sleepy between 4pm and 6pm, it means that you aren't getting enough sleep at night. The average adult needs eight hours of good sleep to get the most out of their day. If you add in a morning stretch routine, it will actually help you fall asleep faster at night and get more restful sleep, so these two tips go hand-in-hand.
Eat Breakfast
The old saying about breakfast being the most important meal of the day still holds true. If you don't eat breakfast, you really should. Skipping breakfast will make you hungry before lunchtime and encourages snacking. Breakfast is particularly important if you want to lose weight, so grab something for breakfast after your morning stretches and enjoy the pleasant spring mornings. Grapefruit is in season during spring and makes a good breakfast food.
Snack Correctly
If you do snack, mind what you eat. Beets, carrots, cherries, kiwi fruit and strawberries all make fine snacks and are spring vegetables and fruits. Raw nuts are rich in nutrients and good as well.
A Daily Walk
If you can walk to work, then that's great. Exercise doesn't need to be overly rigorous nor intimidating. A short, brisk daily walk is a great place to start and spring is the best time for walks. Spring weather is great and not too cold or too hot. You can also try taking the stairs instead of the elevator when you have the chance.
Be Social
Make new friends or get in touch with old friends this spring. Use the pleasant spring weather as a reason to get together. Being social and making connections with other people is actually good for you both physically and mentally. Making small talk, even in the halls at work, provides you with mental stimulation and stress relief.
Try Tea
Replace one of your morning cups of coffee with a cup of herbal tea. There are so many varieties and tea has many health benefits. Coffee has plenty of antioxidants and so does tea, but teas also have a ton of vitamins and minerals. Some teas will help fight colds, combat seasonal allergies and also ease upset stomachs. With spring flowers in bloom, try a floral tea like rosehips. To give yourself an energy boost, try ginger.
Start a Garden
You do not have to have a yard to have a garden. You can try container gardening on a sunny patio or even a window sill garden - both require very little work. Tomatoes will grow as long as they get plenty of sunlight, and spring is a good time to grow greens like arugula and kale. Herbs and spices are easy to grow in a window sill garden. Having your own ingredients on hand will motivate you to cook and eat healthier and it is also very rewarding to cook using your own food.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Millions suffer with insomnia, a sleep disorder that can affect the entire body. Patients may have difficulty falling and/or staying asleep, and this lack of sleep can lead to tiredness during the day, lethargy, and feeling under the weather. Insomnia takes a toll on the body, both physically and mentally.
There are three types of insomnia:
Insomnia can affect either sex at any age, but is most common in adult females. It can affect school grades and one's performance at work, and can even lead to further complications, such as anxiety, obesity, depression, poor concentration, irritability, loss of memory, lowered immune system, and delayed reaction time.
Studies have shown that people with and without major health issues can benefit from acupuncture, and it has been found to be very beneficial to those suffering with insomnia. Acupuncture can also help to relieve chronic pain, which is one common cause of insomnia.
A 2004 report stated that people suffering from anxiety use acupuncture to increase their melatonin production, thus increasing their sleep time. Those patients using acupuncture were falling asleep quicker, stayed asleep longer, and experienced less stress.
In other studies, it was found that acupuncture helped HIV patients who were experiencing insomnia. After five weeks of acupuncture treatments their sleep patterns improved.
Acupuncture is a holistic treatment with its beginnings in ancient China. Now widely practiced, it is growing in popularity as a natural remedy for insomnia and many other health issues. An acupuncturist insert hair-thin needles into specific points around the body, and the needling of these points can help induce a deep relaxation, thereby providing relief for many problems, including insomnia.
Symptoms of Insomnia
Insomnia can be experienced as infrequently as once a month, or last as long as several years in some cases. Insomnia has many distinct symptoms. Sufferers may not be able to fall asleep at night, and even avoidance of stimulants such as caffeine and establishing a routine bedtime don't help in severe cases. Some sufferers can go for several nights without rest, and still be unable to fall asleep.
Once an insomnia sufferer does fall asleep, he/she may not be able stay asleep. Many wake up often during the night, and even if it is only for a few moments, it interrupts the normal sleep pattern. Others may find themselves wide awake after only four to five hours of sleep.
Adults require seven to eight hours of sleep each night in order to remain healthy. This is why Acupuncture Remedies can be extremely beneficial. Not only can acupuncture help a patient get the rest they need, but it can also help prevent future health conditions related to lack of sleep.
Any one of these symptoms can leave a person feeling tired throughout the day, and untreated, insomnia can lead to both physical and mental conditions. There are many prescription drugs available to help patients get the sleep they need, but they may come with unwanted and dangerous side effects.
How Acupuncture Helps One Get the Sleep They Need
Acupuncture is one of the Natural Insomnia Remedies that has been proven to be effective in helping sufferers get enough sleep each night. This holistic practice works by relieving certain causes of insomnia which may be the root of the condition. It also helps to bring the body and mind back into alignment, and leaves the patient feeling calm and ready for a peaceful night's sleep.
Stress is one of the leading causes of insomnia. Modern lifestyles put us under a lot of pressure both at home and at work. In addition, modern technology can allow our jobs and responsibilities to follow us where ever we go, making it hard to get away from it all for a much needed break. Stress can rob us of our sleep. With regular acupuncture treatments, the effects of stress can be greatly reduced.
Depression and anxiety are also becoming more and more common, and both can keep us awake at night. The mind can race with thoughts that block the body from falling asleep. Treatments for anxiety, such as acupuncture, can help calm the body and mind, making falling asleep easier.
No matter what type of insomnia you suffer with, acupuncture can be a beneficial treatment without unwanted side effects. By treating the cause of this condition, you will soon be experiencing a peaceful night's sleep.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
We are capable of so much more when we are willing to spend some time working on mastering a new skill. A little muscle memory and dedication, applied to learning a musical instrument or sport, pays off when we're constantly repeating the movements and finger positions.
This is exactly the methodology applied when pursuing mastery of a system of movement such as Qigong. Time, perseverance, and focus lead first to a basic comprehension of movement followed by an enduring grasp of the subtleties and tiny nuances involved in true focus and meditative movement.
Distinguishing between certain healing arts can be problematic, especially when some Eastern practices involve common factors such as movement, postures, and the fundamental goal of working with energy.
Qiqong is perhaps the oldest of these movement systems, and is believed by many to have given birth to other energy cultivation practices, including Tai Chi. These two techniques for spiritual growth through movement are kindred, related, but still separated by subtle differences that extend back in time. While Tai Chi is a martial art, Qigong has never been intended as anything other than a healing art. Both disciplines cultivate energy, but the goal of Qigong is always to use that energy for the goal of healing.
Like many Chinese words, Qigong is a poetry of definition, with two terms combined to create an apt description of the discipline. Qi, pronounced as 'chee,' is energy flow, and gong is the pursuit of knowledge or accomplishment. Together, the word formed is Qigong, and it simply means cultivation of energy for health.
The key to learning any style of Qigong is awareness of intention. The mind is keenly alert to the constant, precise flow of movement and the soft exhalation and inhalation that punctuates each posture. To an adept there would be no difference between movement and breathing as he or she sinks into a meditative state, intent on contemplating each of the postures and the smooth transition from one move to the next.
Such applied energy is more about the journey through skill levels than it is about reaching some peak of achievement. Many experts in Eastern martial practices begin their journey to full understanding and dominance of their chosen discipline as children, and still have much to learn, even in their advanced years. Practitioners of healing arts can also spend a lifetime studying, learning of the energy centers of the body. They learn forms and postures designed to release energy, and techniques that are known to clear disruptive energy from congested areas, regions of the body where the effects of pain and anxiety have taken deep hold.
The benefits of the daily integration of movement, breath, and mind are numerous, even extending to pain relief. Headache remedies often involve turning to painkillers, but pills are a medical solution, a tool of the modern world that is often taken far too readily, almost habitually. Qigong goes deeper than addressing symptoms, subtly altering brain chemistry and releasing endorphins that can create feelings of wellness. Additionally, the focused flow of movement creates a new level of flexibility that can help ease muscular tension.
Cultural differences between East and West may have hampered our understanding of the natural healing modalities that involve cultivation and/or manipulation Qi (such as Qigong, Tai Chi, and natural acupuncture remedies). But, classes here in the West now flourish and gain in popularity, with groups of novices and adepts enraptured in learning the gentle, slow movements of Qigong.
As they advance through classes, students come to see this healing art as meditative movement, and learn to use their new skills to gain fresh clarity and perspective, clearing the formidable anxiety that plagues our society, and often find themselves with stronger immune systems and greater reservoirs of energy.
Qigong and natural acupuncture remedies belong together. When combined, they can used to maintain health, magnify natural vitality, and help heal and free the body of toxins. Many migraine and chronic headache sufferers have found that common headache remedies (such as aspirin and prescription drugs), can be dropped in favor of an hour of focused movement.
And, unlike a strenuous workout at the gym, Qigong practitioners usually find themselves feeling calmer, centered, and more spiritually balanced after practicing.
Robert Vena
NJ Acupuncturist
Acupuncture-in-NJ.com
Neck pain is experienced whenever there is a disruption of the muscles and tendons located between the head and shoulders. The interlinked arrangement of muscles and tendons in the neck is a complex system that is closely associated with the spinal column and its delicate network of nerve fibers.
It is because of this connection that neck pain and constriction often spreads beyond the neck and shoulders, traveling along the spinal column, causing upper back pain and tension headaches.
Neck pain can be the result of any number of factors, including; poor posture, repetitive movements, uncomfortable sleeping positions, and poorly designed work spaces.
Playful activities, such as sports that involve quick, snapping turns of the neck and back can also put stress on the delicately balanced musculature that runs up the neck to the jaw and base of the skull.
It only takes a small spasm of the muscles located between the shoulders and skull for the head to feel as if it is frozen in place. And, it is not until a muscle is strained, and the range of motion of the head and neck is limited or restricted, that we realize just how much we rely on the neck for observation of the world around us.
When we lose the ability to turn our heads, we are forced to turn the whole body in order to see what's going on behind us. We are also limited to using eye movement to see what's going on above us, to the sides, and below the neck. Something as simple as backing a car out of a parking space can become a painful and complicated task as we are forced to rely more heavily on peripheral vision and rear-view mirrors.
Acupuncture Treatments for neck pain go much further than the temporary relief provided by aspirin, pain killers, or physical therapy. Acupuncture targets the root cause of the issue, and can help ease the tension and imbalance in the neck muscles, thereby reducing both mild and severe neck pain. Acupuncture remedies and medical massage techniques can help to release knots from the muscles and reduce inflammation in the connective tissue around the neck and head.
The application of precisely placed, hair-thin acupuncture needles by an acupuncturist for neck pain can greatly help to reduce neck pain and lessen swelling and inflammation.
Acupuncture can be a highly effective form of pain therapy, especially when used in combination with topical herbal medications, medical massage techniques, relaxation and breathing exercises, and other forms of natural therapies. And, acupuncture often succeeds where traditional medical modalities have failed.
It is always best to consult with a medical doctor when suffering a neck trauma, but more and more Western medical practitioners are now applauding the benefits of acupuncture and referring their neck trauma patients out for acupuncture treatments. Most doctors will be more than happy to recommend acupuncture, only asking that you return for occasional progress checkups.
Robert Vena
NJ Acupuncture
Of all the Eastern disciplines, the ancient art of acupuncture carries the greatest reputation for easing physical discomfort.
There's a bulk of undeniable proof showing just how effective acupuncture can be at providing pain relief. Research and studies have shown how this complementary practice benefits many of the physical issues that plague our overworked bodies. Trained practitioners use carefully placed needles to relieve tension in sore muscles and ease pain from injuries.
Acupuncture is a traditional Chinese medicine that has been used for over two millennia. It has become a highly respected form of therapy here in the West, accepted by the World Health Organization (WHO), and taken seriously enough to become part of the wellness regime for professional athletes.
Ignore for a moment the reasons why acupuncture is such a potent tool for restoring health and energy, and focus instead on how it brings balance to every system of the body, including those that affect the mind and spirit.
Depression remedies come in many forms, but drugs are a constant companion to those remedies, chemical prescriptions that treat the worst of the symptoms. The problem with drugs is the dullness they bring to the mind, as well as some potentially serious side effects. Sometimes they don't even work, the dosage has to be adjusted, and there's always the fact that many of us simply aren't comfortable popping pills that are capable of altering the way our brains work.
How much better it would be to to treat the sadness and despair of depression using a complementary method such as acupuncture! Practitioners of this time-proven art have already demonstrated acupuncture's place in working alongside counseling to treat the bleakness and despondency of this condition.
Again, the medical mechanism in action isn't as important as the effectiveness of the treatment. Some schools believe that the placement of needles on certain points around the body stimulate a releasing effect of chemically active substances from the brain. Endorphins are activated in the center of the brain. Serotonin and dopamine, other key substances responsible for reducing depression, are produced and taken up by the brain, creating a feeling of well-being.
Stress relief treatments use these feelings of well-being as an anchor for patients, as a foundation to build a new life free of anxiety. Counseling techniques may use cognitive treatments and visualization exercises to slow the effects of tension, but it's the administration of acupuncture, a non-drug treatment, that brings new levels of balance, harmony and relief. As depression remedies go, the practice of acupuncture is a hard to deny aid in chasing away the dullness of a depressive state.
One of the problems of chronic stress is the many ways it can manifest. We seek to control it, but we are only limited in our success. Stress finds its way to the surface as anxiety and muscular tension. When it becomes unbearable, we begin to collapse internally, using obsessive rituals to maintain a semblance of control.
Stress relief treatments employ counseling and drugs to control these feelings, not so different from depression, and an acupuncture practitioner uses the same careful manipulations of needles, precise placement on known points of the body, to trigger biological mechanisms that stimulate the parts of the brain responsible for relaxation.
East meets West with the application of counseling and acupuncture. Studies will continue to show exactly how and why this ancient technique is so effective, and acupuncture practitioners will continue to explain how blockages of energy can be released, allowing harmonious chi to flow again. But, whether or not you believe in bio-activated brain chemicals or energy centers of the body, the results are what count, and acupuncture excels as one of the best stress relief treatments and non-drug solution depression remedies.
Robert Vena L.Ac.
NJ Acupuncturist
Acupuncture-in-NJ.com
Back pain is the most commonly experienced pain condition in America! 65 million Americans are said to have recently experienced back pain. 8% of those people say that their back pain is so bad, that it affects their everyday lives.
Although you may not be able to get rid of your back pain completely, there are definitely things you can do to help reduce it and get back to living a normal life.
Making Bed Time Comfortable
Making sure that your back is comfortable while you're sleeping is extremely important to reducing your back pain. Here are some tips you should follow at bedtime for back comfort:
- Get a good mattress. If you have a bad back you should never skimp on buying a good mattress. You want to get a mattress that is firm, but not too hard or too soft. Professionals actually recommend buying a bed where each partner can chose their own level of support. No matter how soft a mattress feels, a firm one is always better for your back.
- Check your mattress to make sure that it's still in good condition. Think about how long it's been since you replaced your mattress. Be sure to flip it at least twice a year and check for any dents and/or weaknesses. If the mattress doesn't spring back into shape quickly, you might want to buy a new one.
- Sleep in the best position possible. The worst possible sleeping position is prone, or on your stomach. This position puts a lot of stress on your back and spine by extending the neck (since you can't sleep face down).
- Don't just roll out of bed in the morning. When you get up, be sure to stretch out fully. This can help to relieve a lot of stress from your back.
Control Back Pain in The Car
Over 90% of American commuters travel by car for at least 90 minutes a day. That is a lot of time sitting behind the wheel. Positioning yourself badly in a car can cause a lot of back pain, so here are some ways to reduce it:
- Buy the right vehicle. When deciding which car is best for you, be sure to keep in mind that the bigger the vehicle, the better it is for your back. Bigger vehicles tend to allow more room for you to adjust your seat and be comfortable.
- Properly set your seat. Setting your seat back too far can cause you to hunch over in order to reach the steering wheel. On the other hand, be sure not too push back on the seat so hard that you're leaning too far back from the steering wheel.
- Try back pillows. Some people find that having a rolled up towel or back pillow behind them gives them a lot of support. This may not be for everyone, but trying out some pillows for support just may make a difference.
Take a break. It is recommended that if you're taking a drive that will last for over an hour, you should stop at some point to stand and stretch out. This will help relieve some back tension.
Protecting Your Back When Lifting
Many people throw their back out when lifting objects in the wrong way. Whether the object is heavy or light in weight, it is important to use the right lift under the right circumstances:
- The Squat Lift - This lift is for picking up heavy objects. Position yourself over the object with your feet planted shoulder width apart. Keep your head upright, shoulders back, and spine straight. Squat down, bending from the hips, and get a good, firm grip on the object. Lift with your legs, and keep the object close to your body. This will help to reduce stress on the back.
- The Golfer's Lift - This lift is for picking up small, lightweight objects such as a golf ball. Put all of your body weight on one leg while placing your opposite hand on something for support (golfers use their clubs). Slightly bend the weighted knee, allowing your opposite leg to lift off the ground as you bend over to grab the object. This leg acts as a counterbalance, and makes it easier to bring yourself upright again without placing too much stress on the back.
- The Crane Lift - This lift is for picking up heavy items for which you would cannot use the squat or golfer's lift, such as lifting an object out of the trunk of your car. Position yourself over the object with feet planted shoulder width apart. With your head up and back straight, bend at the hips and get a good grip on the object. Lift the object, keeping it as close to your stomach as you can. Set the object down using the same technique.
You may not be able to rid yourself completely of the pain, but these tips can go a long way towards helping to reduce it.
Robert Vena
NJ Acupuncturist
