Acupuncture: The Original Biohack for Migraines

Having recurring migraines is similar to parenting a temperamental toddler. When they go from being annoying to actively disruptive and mildly infuriating, there is often little one can do but grit your teeth and persevere. The helpful suggestions for managing this occurrence involved a mixture of expert opinion, anecdotal hearsay, individual tinkering and a big dose of patience. So where does acupuncture fit into this picture? continue reading »

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Food Therapy – Sources of Vitamin C

 

Yes, I know Vitamin C in capsule form is hard to get right now.  But we have so many readily available food sources for this essential vitamin.  Our bodies don’t make this vitamin so we must obtain it from food.

In addition to supporting the immune system, Vitamin C is also used in collagen synthesis (yep, it’s great for your skin!), protein metabolism, connective tissue rebuilding, iron absorption and regeneration of other antioxidants.

Pick the foods you like from the list below and increase them in your diet. Of course, if you have an allergy or sensitivity to one of the items, don’t consume it.

 

red pepper, raw

orange

grapefruit

kiwi

green pepper, raw

broccoli

strawberries

brussels sprouts

tomato juice

cantaloupe

cabbage, cooked

spinach

 

 

 

Source:  Vitamin C Fact Sheet for Health Professionals; National Institute of Health; https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

 

 

OM Holistic Wellness provides Acupuncture, Oriental Medicine, Cupping and Massage Therapy. We are conveniently located to the surrounding communities of Hallandale Beach, Golden Beach, Sunny Isles Beach, Surfside, Aventura, North Miami, Miami, Hollywood, Fort Lauderdale, Dania Beach, Pembroke Pines, Davie and Plantation.

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Talking With Kids About the Coronavirus

As the effects of the coronavirus outbreak continue to seep into everyday life, it can be hard to stay present rather than focusing on the myriad of concerns and questions everyone has. Unfortunately, this can be true for kids too. 

Younger kids can perceive their caretakers’ stress and older kids are better aware of what’s going on for their families and in the world around them. As we navigate our own stress each day, it can be hard to know how to protect children from theirs. Traditional Chinese Medicine can support you in doing so, maybe lightening your personal load in the process. continue reading »

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Successful Herbs to Move Liver Qi

We often say in Traditional Chinese Medicine that the liver is the system most easily susceptible to stress. Stress knots the Qi (energy) and makes its flow stagnate – this happens most quickly in the liver energy system. The liver, in TCM, is in charge of the smooth flow of Qi throughout the body. This means that if Qi flow is impaired (ie, by stress), the liver system will suffer. Likewise, if the liver energy system is weak or stagnant (from lifestyle choices, diet, trauma, emotional stress, illness or genetic factors), Qi flow throughout the body may be impaired. continue reading »

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Acupressure for Stress

We are all experiencing some strange times.  Our daily lives have changed and change is uncomfortable.  Stress related symptoms like chest pressure, insomnia, palpitations, nervousness and anxiety can be overwhelming.  There are some acupressure points that can be helpful in reducing symptoms.  When you find the point, it is likely to be tender.  It’s important that you apply a strong massaging pressure to the point for at least 30 seconds.  It may take a few minutes to notice a change.  You can repeat this as often as you need throughout the day.

Remember, be calm, be strong, be kind.

 

CLICK THIS LINK TO VIEW THE VIDEO:

https://youtu.be/HHkyhuc0wuA

 

 

OM Holistic Wellness provides Acupuncture, Oriental Medicine, Cupping and Massage Therapy. We are conveniently located to the surrounding communities of Hallandale Beach, Golden Beach, Sunny Isles Beach, Surfside, Aventura, North Miami, Miami, Hollywood, Fort Lauderdale, Dania Beach, Pembroke Pines, Davie and Plantation.

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Update on Office Hours and Helpful Info

Most of you are aware that after much deliberation and meditation on what to do, I have decided to follow CDC guidelines and close the office until March 30, possibly longer depending on any new developments.  Oriental Medicine and Massage therapy can support the immune system, however it is too risky for all of us to be in close contact for an extended period of time. I am still available via phone, text or email.

Based on the elusive nature of the virus, we must be diligent in protecting ourselves and those we care about.  You have probably been made aware that there has been transmission of the virus in some individuals that haven’t even started showing symptoms. This is why social distancing and staying home when possible is so important.

Although you may have a strong immune system, you could become infected and become a carrier of the virus.  It is possible that you could pass it on to someone who is high risk and they could become extremely ill and need hospitalization.  Those that are high risk include those with lung conditions (COPD, emphysema, etc.), heart disease, diabetes and any other condition that might compromise the immune system.

We all have a responsibility to our communities.  By practicing social distancing, the goal is to reduce the rate of infection to others and to prevent our hospitals from being overwhelmed.  For those that do become severely ill, we want to ensure they receive the best care in a timely manner.

So, let’s protect ourselves and those we care about so that life can get back to normal as soon as possible.

IF YOU FEEL ILL, it is important you protect others.  Based on the CDC webinars for healthcare providers that I have attended, most people will have mild symptoms.  There is no treatment for mild illness.  As with any virus, it will have to run its course in this case. Rest, hydration, vitamins, healthy foods and over the counter medication might help.  Follow the CDC guidelines found here: https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html

If you are not sure what to do, contact me and I will provide guidance.

I’ve included some tips below to keep you healthy and calm.  I will be available via phone, text or email so don’t hesitate to contact me if you have any questions.  I’m here to support you during this challenging time.

VITAMINS, HERBS AND SLEEP FOR IMMUNE SUPPORT

Note: Many of you have registered for an account at www.954herbs.com.  If you haven’t signed up yet, use the code “chiwellness” when setting up an account so you will have access to the discounts.  All the items mentioned below are usually available on this site. DUE TO INCREASED DEMAND, MANY ITEMS ARE OUT OF STOCK.  KEEP CHECKING BACK AS THEY ARE RESTOCKING AS SOON AS THEY CAN.  The online dispensary falls under “critical infrastructure” so they will remain open through the work-from-home orders in their area.  I am trying to restock daily as well so check with me if you are having trouble finding something.

  • 500mg Vitamin C, repeat 3 times daily.  If you feel ill, you can take it 4 times daily if you can tolerate it.  Too much vitamin C can cause gassiness or loose stool.
  • 5000 iu Vitamin D3 daily.  If you feel ill, you can take 10,000 iu daily divided into 2 doses.
  • 25mg Zinc.  If you feel ill, you can take 25mg twice daily.
  • Manuka honey helps if you have a sore throat.  It is most therapeutic when used topically.  The online dispensary has honey and lozenges.
  • Oregano oil
  • Elderberry
  • Echinacea – If you have allergies to ragweeds, you’ll want to avoid this one because it’s part of the ragweed family.
  • Astragalus

This is not an all inclusive list of vitamins and herbs that can be helpful.  Many other options, including homeopathic remedies can be found on the online dispensary.  It is not necessary to take all of the above at the same time.  Use what you can based on availability and compatibility with your individual needs.  

Restful sleep is essential.  It plays an important role in many of our biological processes.  Obtaining deep, restful sleep on a regular basis is crucial for a healthy immune system. (7) Evaluate your environment to ensure you’re creating a space that is conducive to restful sleep.  View a tip sheet here: https://www.omholisticwellness.com/sleep-hygiene/

FOOD THERAPY FOR IMMUNE SUPPORT

Many of you have heard me say that I prefer everyone to obtain their vitamins and nutrients via food first.  Don’t panic if you can’t find certain vitamins.  It is important to eat healthy.  If you’re stocking up on food, limit junk food.  If you are at home, It will be too easy to reach out and eat too much of those chips and cookies.  Remember, a large portion of your immune system resides in the gut so it’s of utmost importance to feed the friendly bacteria and create a healthy environment so they can flourish.  This will also keep you healthy so your immune system can fend off invaders.

You can increase consumption of raw crushed garlic, fresh ginger and the white part of the scallions for natural immune support.

You can make a tea as a preventive or if you start to feel ill.  See https://www.omholisticwellness.com/acupuncture-cold-flu-recipe-vegan-cold-buster-tea/

You can substitute chicken broth for the vegetable broth if you’d like.  This can also be used as a base for other soups.  Feel free to add more vegetables or chicken.

Dietary sources of Vitamin C – raw sweet red pepper, oranges, grapefruit, kiwi fruit, raw sweet green pepper, broccoli, strawberries, brussel sprouts, tomato juice, cantaloupe, cabbage, cauliflower, spinach and more (4)

Dietary sources of Zinc – oysters, beef chuck roast, Alaska King crab, beef, lobster, pork loin, beans, dark meat chicken, pumpkin seeds, oatmeal, almonds and more (5)

Dietary sources sources of Vitamin D – cod liver oil, sockeye salmon, tuna, some dairy products because they have vitamin D added, sardines, liver, egg yolk (6)

There are many herbs that have antiviral and antibacterial properties.  You can use these in your cooking either by incorporating them into your recipes or using chopped, fresh herbs to top your dishes.  Some herbs that are readily available are rosemary, oregano, thyme and sage.

MANAGING STRESS

It’s easy for the panic and anxiety to be contagious.  Elevated stress can weaken the immune system so it’s important to stay calm.  Easier said than done right?  Here are some tips that can be useful.

Meditation is a great way to calm those busy thoughts.  There are several apps out there that provide guided meditation and relaxing music for meditation. 

Mantras are a form of meditation because you are so focused on repeating the phrase, it results in centering and calming the mind.   If you are feeling anxious or worried, redirect those thoughts into something positive.  Some examples:

“I am calm and I am strong”

“I am peaceful.  I am healthy”

Breathing exercises are also a form of meditation because you are focused on the breath.

Practice slowly inhaling and exhaling.  Be sure to fill your lungs as much as you can and empty them as much as you can.  One method is to slowly inhale as deeply as you can over 3 seconds, hold it for 3 seconds and then exhale slowly over 3 seconds.  Repeat at least 3 times.

Yoga is a great way to keep the body and mind balanced.  Check with your local studio to see if they offer online or private classes.  There are online resources where you can follow a pre-recorded class.

You can also take a walk through your neighborhood.  Spend time on your patio or in your yard.  Being in nature or watching nature – birds, butterflies, etc., can be very calming.

Curl up with a cup of tea. There are several herbs such as chamomile, lemon balm and passionflower extract that can promote natural relaxation. 

Need ideas for stress relief? I will be available for phone consults should you have any needs.

PREVENTION IS KEY

I’ve received many inquiries about how we can protect ourselves and our loved ones from COVID-19, commonly referred to as Coronavirus.  Coronaviruses have been around for a long time and are one of the causes of the common cold. (1)  COVID-19 is a new coronavirus that is causing concern because of the way in which it is spreading and the severity of symptoms that might arise.

Everyone should be diligent in taking the same precautions that we would normally take to avoid contracting the common cold or influenza.

There is currently no vaccine for COVID-19. The best way to prevent illness is to avoid being exposed to this virus. The CDC recommends everyday preventive actions to help prevent the spread of respiratory diseases.

  • Avoid close contact with people who are sick.
  • Avoid touching your eyes, nose, and mouth.
  • Stay home when you are sick.
  • Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
  • Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.
  • Follow CDC’s recommendations for using a face mask.
    • CDC does not recommend that people who are well wear a face mask to protect themselves from respiratory diseases, including COVID-19.
    • Face masks should be used by people who show symptoms of COVID-19 to help prevent the spread of the disease to  others. The use of face masks is also crucial for health workers and people who are taking care of someone in close settings, like at home or in a health care facility.
  • Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
    • If soap and water are not readily available, use an alcohol-based hand sanitizer with 60-70% alcohol. Always wash hands with soap and water if hands are visibly dirty. (2). Do not use 90% alcohol because it evaporates too quickly to kill any pathogens.

If you are more of a visual learner, this video, https://youtu.be/LWmok9avzr4, educates you on what to use to wash your hands, when to wash your hands, etc.  At approximately 2 minutes, you will see the proper technique to wash your hands effectively. At approximately 6 minutes 30 seconds, there is a demonstration as to which method likely removes germs the most effectively. (3)  

ADDITIONAL RESOURCES

If you would like to stay updated on any developments, be sure you are utilizing a reliable, trusted resource.  Some examples can be found here:

I hope you find this information useful.  Please take the proper precautions to protect yourself and your loved ones from all respiratory viruses and bacteria.  If you are sick, please take precaution to prevent the spread of illness to others.  

Be well!

References:

  1. Tyrrell, D and Myint, S; Medical Microbiology, 4th Edition; Chapter 60; (1996); Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK7782/
  2. Florida Department of Health (2020); Retrieved from http://www.floridahealth.gov/diseases-and-conditions/COVID-19/need-to-know/Prevention.html
  3. Centers for Disease Control (2016); Retrieved from https://youtu.be/LWmok9avzr4
  4. National Institutes of Health – Office of Dietary Supplements; Vitamin C Fact Sheet; https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  5. National Institutes of Health – Office of Dietary Supplements; Zinc Fact Sheet; https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
  6. National Institutes of Health – Office of Dietary Supplements; Vitamin D Fact Sheet; https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
  7. Besedovsky et al; “Sleep and Immune Function,” Pflugers Arch (2012) Jan; 463 (1) 121-137

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OM Holistic Wellness provides Acupuncture, Oriental Medicine, Cupping and Massage Therapy. We are conveniently located to the surrounding communities of Hallandale Beach, Golden Beach, Sunny Isles Beach, Surfside, Aventura, North Miami, Miami, Hollywood, Fort Lauderdale, Dania Beach, Pembroke Pines, Davie and Plantation.

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Sleep Hygiene

Caffeine:

Reduce or avoid caffeine intake later in the day.  Caffeine has an average half life of 5 hours in most individuals. (1)  For example, if you have one cup of coffee at 4pm, half of the caffeine is still in your system around 9pm and a quarter of the caffeine is still in your system around 2 am.  Caffeine is found in coffee, some teas, energy drinks, chocolate and some headache remedies.  Decaffeinated does not mean “zero caffeine” so you shouldn’t consume these products late in the day either. Some decaf beverages can contain 10-30% the amount of caffeine found in one cup of coffee. (2) There are other sources of caffeine so be sure to read labels. 

Sources: 

(1)Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

(2) Decaf Coffee Isn’t Caffeine Free; Warner J. https://www.webmd.com/diet/news/20061011/decaf-coffee-isnt-caffeine-free

30 minutes prior to desired bedtime:

Ensure all lights are turned down low.  Don’t use bright lights.  

Avoid watching mentally stimulating movies or television.  If you must watch television, watch something relaxing.

Avoid the use of your smartphone or tablet.

Avoid reading mentally stimulating magazines or books.  Read relaxing items, short stories or positive articles.

At bedtime:

Ensure you don’t have lights pointed directly at your face.  This includes digital clocks.

Establish a calm relaxing environment in your bedroom.  Some find it helpful to have some background calming music or sound machine to block out noise from outside the room.

Try a mantra. A mantra is a word or phrase that you can repeat to yourself over and over to keep the mind focused and calm.  Some examples that can be used at bedtime:

“I am peaceful, I am calm.  I am peaceful, I am calm.”  

“Deep, restful sleep. Deep, restful sleep.”

Repeat until you are relaxed and before you know it, you’ll be catching some zzzzz’s.

Using the bedroom as a home office:

The bedroom should be associated with relaxation and sleep.  If you work from home and also use your bedroom as a home office, the brain might have a hard time with “disconnecting” that association, thus affecting your ability to relax.  You may want to consider moving your office to another area of the house.  If that’s not possible, create a special “work zone” in the bedroom where work is conducted only in that space.

 

OM Holistic Wellness provides Acupuncture, Oriental Medicine, Cupping and Massage Therapy. We are conveniently located to the surrounding communities of Hallandale Beach, Golden Beach, Sunny Isles Beach, Surfside, Aventura, North Miami, Miami, Hollywood, Fort Lauderdale, Dania Beach, Pembroke Pines, Davie and Plantation.

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COVID-19: IMMUNITY AND OUR COMMUNITY

Dear patients and our community,

As you already know, the Coronavirus (COVID-19) is very real and it is everyone’s responsibility to help keep our community safe from the rapid spread of Coronavirus.  To help slow the spread of this virus, it is now more important than ever to take an abundance of caution to help protect you, your family, our community and our healthcare system. 

Because there are many unknowns about Coronavirus and things can change rapidly, we believe using common sense is the best measure to prevent the spread of COVID-19. continue reading »

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Office Will Be Closed Until March 30

To our OM Holistic Wellness Family,

 

After much deliberation and meditation on what to do, I have decided to follow CDC guidelines and close the office for 2 weeks.  Oriental Medicine and Massage therapy can support the immune system, however it is too risky for all of us to be in close contact for an extended period of time.

Based on the elusive nature of the virus, we must be diligent in protecting ourselves and those we care about.  You have probably been made aware that there has been transmission of the virus in some individuals that haven’t even started showing symptoms. This is why social distancing and staying home when possible is so important.

Although you may have a strong immune system, you could become infected and become a carrier of the virus.  It is possible that  you could pass it on to someone who is high risk and they could become extremely ill and need hospitalization.  Those that are high risk include those with lung illness (COPD, emphysema, etc.), heart disease, diabetes and any other condition that might compromise the immune system.

We all have a responsibility to our communities.  By practicing social distancing, the goal is to reduce the rate of infection to others and to prevent our hospitals from being overwhelmed.  For those that do become severely ill, we want to ensure they receive the best care in a timely manner.

So, let’s protect ourselves and those we care about so that life can get back to normal as soon as possible.

I’ve included some tips below to keep you healthy and calm.  I will be available via phone, text or email throughout the next 2 weeks so don’t hesitate to contact me if you have any questions.  I’m here to support you during this challenging time.

 

To support your immune system, you can take the following:

Note: Many of you have registered for an account at www.954herbs.com.  If you still need to do so, use the code “chiwellness” when setting up an account so you can have supplements delivered directly to you.

500mg Vitamin C, repeat 3 times daily.  If you feel ill, you can take it 4 times daily if you can tolerate it.  Too much vitamin C can cause gassiness or loose stool.

5000 iu Vitamin D3 daily.  If you feel ill, you can take 10,000 iu daily divided into 2 doses.

25mg Zinc.  If you feel ill, you can take 25mg twice daily.

Other herbs that can help (There are more out there.  This is not an all-inclusive list):

Oregano oil

Elderberry

Echinacea – If you have allergies to ragweeds, you’ll want to avoid this one because it’s part of the ragweed family.

Astragalus

Food Therapy:

You can increase consumption of raw crushed garlic, fresh ginger and the white part of the scallions for a natural immune boost.

You can make a tea as a preventive or if you start to feel ill.  See https://www.omholisticwellness.com/acupuncture-cold-flu-recipe-vegan-cold-buster-tea/

You can substitute chicken broth for the vegetable broth if you’d like.  This can also be used as a base for other soups.  Feel free to add more vegetables or chicken.

Stress Relief:

Meditation

Yoga – Check with your studio to see if they offer online or private classes.  There are online resources where you can follow a pre-recorded class.

Mantras – If you are feeling anxious or worried, redirect those thoughts into something positive to calm the mind.  Some examples:

“I am calm and I am strong”

“I am peaceful.  I am healthy”

Breathing Exercises:

Practice slowly inhaling and exhaling.  Be sure to fill your lungs as much as you can and empty them as much as you can.

You can also take a walk through your neighborhood.  Spend time on your patio or in your yard.  Being in nature or watching nature – birds, butterflies, etc., can be very calming.

 

OM Holistic Wellness provides Acupuncture, Oriental Medicine, Cupping and Massage Therapy. We are conveniently located to the surrounding communities of Hallandale Beach, Golden Beach, Sunny Isles Beach, Surfside, Aventura, North Miami, Miami, Hollywood, Fort Lauderdale, Dania Beach, Pembroke Pines, Davie and Plantation.

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How to Stay Healthy As Winter Changes to Spring

For most people, the change of seasons from winter to spring is something to look forward to. But it also means a time when people tend to get sick or seasonal allergies start to flare up. This can make things miserable for a lot of people. As the weather fluctuates between freezing cold and warmer, sunnier days, it also wreaks havoc on our immune system and our sleep. Frequently, our bodies can’t keep up with the constant changes and we get physically run down. But there are some things everybody can do to help during the time of transition from one season to the next. continue reading »

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