The following is an example of a daily routine recommended by Dr. Welch:

1. Wake early, at the same time every day
2. Wash your face, teeth and mouth
3. Drink a glass of warm water (to aid with elimination)
4. Have a bowel movement
5. Apply a cooling salve or water to the eyes
6. Gargle with salt water and use a neti pot to open the nasal cavity
7. Meditate for 15-60 minutes
8. Massage warm oil on the skin (known as Abhyanga)for about 15 minutes
9. Bathe and dress for the day
10. Take a brisk, 30 minute walk followed by 5-10 minutes of gentle yoga
11. Do 5-15 minutes of alternate-nostril breathing or other exercises designed to move qi smoothly
12. Cook breakfast (lunch and dinner also, if there is no more time in the day)

In addition to the above routine, Dr. Welch also recommends eating each meal at the same time every day, going to bed at the same time each day and breathing deeply throughout the day.

 My impression of these recommendations was that there is no way “normal” people can incorporate such practices into their daily lives.  It is already hard enough for people to shower, dress and eat breakfast before getting to work on time!  Then, upon further consideration, I realized there were elements of this daily routine that can be simple for most people to perform on a regular basis.  Namely the practice of alternate-nostril breathing (known as Nadi Shodhana) and oil massage.  Taking time to perform deep breathing exercises or self-massage requires making an effort for some quiet, alone time.  Too often we are running off to the next appointment, running errands, cleaning the house, taking care of others, etc. that we completely forget to take care of ourselves.  However, as we become more self-aware and understand how our lifestyle impacts our health, it becomes imperative to have a few self-care practices to keep us centered and our nervous systems balanced.

  To perform Alternate Nostril Breathing (Nadi Shodhana):

1. Be seated comfortably
2. Using your right hand, place your index and middle finger at your third eye (between your eyebrows)
3. Place your thumb on your right nostril; your ring finger on your left nostril
4. Use your thumb to close off your right nostril as you exhale fully out of the left nostril
5. Inhale through the left nostril.  Hold the breath and close the nostril
6. Open your right nostril and exhale
7. Inhale through your right nostril.  Hold the breath and close the nostril
8. Open the left nostril and exhale. 

 To Perform Oil Massage (Abhyanga):

1. Put about ½ cup of oil (sesame or coconut is great)in a glass container.  (A measuring cup or a small glass dish works great)  Place the glass container into a pan of hot water until the oil is sufficiently warm.
2. Sit or stand comfortably in the shower or tub.
3. Apply the oil over the entire body, beginning at the extremities and working toward the middle of the body. 
4. Use long strokes on the limbs and circular strokes on joints.  Massage the abdomen and chest in broad, clockwise, circular motions.  Make sure to follow the path of the large intestine on the abdomen—beginning on the lower right side, moving upwards, then across the abdomen and down on the left side.  Massage the body for 5-20 minutes with patience. 
5. Take a cool to warm bath or shower afterwards.  Use water to rinse or a little soap if you find the oil to be too thick.
6. Towel off by gently patting the skin dry.  Make sure to keep a special towel for abhyanga because it will eventually get ruined due to the accumulation of oil.
7. Make sure to put on a pair of cotton socks afterwards to protect the carpet or flooring from residual oil on the feet.

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We live in a world that is extremely fast-paced. Most of our daily actions and activity support us in moving even faster. Television, computers, cell phones, text messaging, emails and instant messages overload us with information; keeping us connected to the world 24 hours a day/7 days a week.  Much of the information is challenging  – news of war, earthquakes, crime and scandals become difficult to hear.  We hate it, we fear it – yet we are drawn to and often forced to listen.  Most of us seek peace and harmony. We often feel this is lacking in our lives. We strive to be happy yet few of us attain this.  Individual distress and tensions combine to create stress in society. Meditation can provide the respite one needs.

Today, many people use meditation as a form of mind-body medicine. It is becoming an increasingly popular way to embrace the silent in between our thoughts.  Meditation can have a great impact on ones sense of calm and can have a significant impact on health and wellness.  The National Institutes of Health and its National Center for Complementary and Alternative Medicines sponsor ongoing studies to find out more about meditation’s effects, how it works, and for what diseases and conditions it may be most helpful.  According to the NIH, practicing meditation has been shown to induce some changes in the body’s “fight or flight” response , which is controlled by the autonomic nervous system.  People use meditation for anxiety, depression, pain, stress, insomnia, to manage the side effects of cancer treatment as well as physical and emotional symptoms associated with many chronic illnesses.

Meditation refers to a group of techniques designed to assist a person to focus his/her attention and eventually slow the stream of thoughts that normally occupy the mind. Ongoing practice can change how a person relates to his/her thoughts and emotions. The benefits of meditation are reached when it is done in a quiet location with as few distractions as possible.  Ideally, meditation is done in the sitting position.  While it is important to be comfortable, it is also important to sit in a way that promotes awareness and focus. Focusing ones attention is also important.  Most meditations suggest focusing on an object (such as the flame of a candle), the breath, or even a mantra (a specific word or set of words).  When interruptions or wandering thoughts occur, the attention is gently brought back to the breath, object or mantra.

As an acupuncturist and practitioner of holistic medicine, I find meditation to be a very valuable tool for myself and my clients.  I find it assists me in maintaining  balance and perspective in my everyday life.

-Deirdre S.

Benefits of Pre-Birth Acupuncture (weekly starting at week 36):

Shortens labor:

Research has demonstrated that the mean duration of labor in a group of women giving birth for the first time was reduced from 8 hours & 2 minutes in the control group (70 women) to 6 hours and 36 minutes in the group of women (70) who had received pre-birth acupuncture.

Decreases medical intervention:

Data on 169 women was gathered by 14 midwives as part of their midwifery practice inNew Zealand.  It found that when comparing all caregivers (midwives, general practitioners, and specialists) to those women who received pre-birth acupuncture there was:

~ An overall 35% reduction in the number of inductions (for women having their 1^st baby there was a 43% reduction)

~ A 31% reduction in the epidural rate

~ 32% reduction in cesarean delivery

~ 9% increase in vaginal births

I was working in a stressful job – in sales and marketing - overseeing a large geographic area – metropolitan Chicago.  While I enjoyed what I did, I did not enjoy the effect that working long days with travel had on my body. I had many sleepless nights. My mind raced with thoughts of the next day. My digestion was “off” – I had what could be labeled as “IBS”.  My PMS increased during the 2nd 1/2 of my cycle – with many symptoms that impacted my day to day life.  I was a mess!

My massage therapist suggested I go to an acupuncturist! I was not familiar with what they did.  I conjured up images of an old Chinese man in the back room of a storefront with long, thick needles! I could not have been more wrong.

My first acupuncturist was, in fact, a physician who only practiced acupuncture and Traditional Chinese Medicine. Imagine that! He worked with acupuncture, herbs, diet and nutrition. He talked to me about balance and how to look at my body from a viewpoint of where my own body might be out of balance. I had never thought of my body that way.  He showed me the needles – which were so very small – I was relieved. And I most certainly was relaxed after each session.  I began to take a more proactive approach to my health. I would go to visit my acupuncturist throughout the next several years – before I decided for myself to become an acupuncturist.  I began to view the body differently – avoiding labeling myself when something was wrong and looking for a quick fix.  I respected the teachings of acupuncture – specifically:

• The concept of yin and yang as a way to understand where our body is in and out of balance. Yin and yang mean many things in the body: hot vs. cold symptoms, energetic vs. fatigue, hunger vs. lethargic, ovulation vs. anovulation.  Every symptom in the body is a symptom of yin and yang.
• The idea that, underlying all organic body functions, is energy – and energy called qi. Qi is our life force – it is responsible for all body functions. Without it, TCM believes we would not be alive. Many times I have felt and seen the powerful impact of qi.
• The interdependency of our health – TCM believes strongly that we cannot isolate one aspect of our health from the other. Rather, our body is a fluid system of interdependent functions – each relying on the other to “create the sense of balance”.
• The importance of self care and health empowerment. Acupuncture encourages us to take care of yourself – to be proactive in our health – to pay attention to subtle changes.
• The gentle nature of acupuncture and the respect it holds for each person as a unique individual.

At Acupuncture Healthcare Associates, we believe strongly in Integrated Medicine. We build strong relationships with physicians and other medical professionals as well as other Integrative Medicine practitioners to support our clients in bettering their health and well being.

We welcome you to visit our practice and learn more about acupuncture and Traditional Chinese Medicine.

Monica Mae Leibson, Acupuncturist & Birth/Postpartum Doula

Specializing in the childbearing year

Understanding Breastfeeding and Acupuncture

Acupuncture successfully treats:

• Mastitis
• Insufficient Lactation
• Postpartum Depression
• Persistent Uterine Bleeding
• Afterpains

Breastfeeding and Acupuncture Research Conclusions

1. 1.       “Infants whose mothers received Acupuncture weighed 160.13 grams more on average than those whose mothers received Sham Acupuncture. This effect is marginally significant.  The finding generally confirms that Acupuncture for the mother is effective in increasing infant weight gain.” (27 mothers)
2. 2.       “Data suggests that 3 weeks of acupuncture treatment were more effective than observation alone in maintaining breastfeeding until the third month of the newborns’ lives.” (90 mothers)
3. 3.       “Acupuncture, together with care interventions such as correction of breast feeding position and babies’ attachment to the breast, might be a more expedient and less invasive choice of treatment than the use of medication”.  (205 mothers)

Acupuncture & Breastfeeding Research Citations:

1. 1.          Li, Ke (2003) A Pilot Study to Evaluate the Effect of Acupuncture on Increasing Milk Supply of Lactating Mothers. Coursework Master thesis, Victoria University.
2. 2.        Acupuncture Research by Adrian White.  Published in Acupuncture in Medicine June 2011
3. 3.         “Acupuncture and Inflammatory Symptoms related to Breastfeeding” Department of Obstetrics and Gynaecology of Helsingborg Hospital and Faculty of Social and Life Sciences, Karlstad University in Sweden.  [Journal: Midwifery. 2007 Jun;23(2):184-95. Epub 2006 Oct 18.]

 Classically, Chinese medicine looks to the kidney energy when dealing with any symptoms involving the aging process.  This is because the kidney energy governs growth, reproduction and aging.  As we go through the various stages of life, we tap into the kidney energy.  If people have not taken good care of their health throughout the years, it is likely that the kidney’s energy will become depleted more quickly than expected.  The kidney is also the root of yin and yang in the body.  Yin and yang are substances required for normal bodily processes—just as blood and lymph are important from a Western medical standpoint.  Yin is cooling, substantive, heavy and dark; yin gives root to blood.  It is most abundant during the evening and night hours.  Yang is heating, ethereal, light and bright; yang gives root to qi energy.  It is most abundant during the morning and afternoon hours.  Every person has a balance and yin and yang in their bodies.  However, women have a tendency to burn out their yin quicker than their male counterparts.  Since yin is the cooling counterpart to yang, heat signs are expected when yin becomes deficient.  Also, “yin time” is the evening and night, in which time hot flashes and night sweats are most likely to present themselves.  Thus, one treatment principal is to nourish the kidney yin and clear heat.

Another organ that may become involved in menopausal symptoms is the heart.  The heart houses the shen, or consciousness.  Classically, the shen allows people to interact with the world during the day and sleeps in the heart at night.  When the shen becomes disturbed (by heat, for example), it becomes unsettled and can lead to symptoms of insomnia, vivid dreaming, anxiety and heart palpitations.  The heart is associated with the fire element and the kidney with the water element.  While these two organs are associated with completely opposite elements, their proper functioning is imperative in maintaining a proper qi dynamic within the body at all time.  The kidney water is used to temper the heart fire.  When kidney water (yin) begins to wane, the heart fire begins to spread and eventually goes unchecked.  When this happens, severe symptoms of anxiety and restlessness may begin to surface.

 It is important to remember that in Chinese medicine, no two cases are treated in the same manner.  The above description of organs gives the practitioner a general idea of where to start, but it is necessary to understand the specific symptoms of each individual person in order to deliver proper treatment.  Ideally, it is important to keep a balance in our energy throughout life.  This is a form of prevention—if the kidney is well nourished throughout life, menopausal signs are less likely to present themselves.  Working with an acupuncturist can help determine which energy channels are vulnerable to imbalances and bring them back into harmony before disease can manifest itself.

Why Hire a Doula?

For a Better Birth Experience!
– By Liza Barnes, Health Educator

Educating yourself about childbirth so you’re able to make informed decisions is a great way to increase your chances for a smooth labor. But you can’t possibly learn everything you might need to know. That’s where a doula comes in. A doula is a trained labor support person who provides emotional, physical, and informational support during pregnancy, childbirth, and postpartum. She (they’re usually women) absolutely doesn’t replace medical caregivers or your birth partner, but rather complements them. There are many ways a doula can assist you, such as:

• helping you prepare your birth plan
• providing suggestions and exercises to help you have a more comfortable pregnancy
• explaining medical procedures
• providing emotional support
• suggesting and providing non-pharmacological pain relief techniques (massage, heat therapy, positioning)
• assisting with breastfeeding
• providing partner support
• working as an advocate so your birth plan is carried out

This list is just an example of some of the many services a doula may provide. Some fathers worry that a doula will take over their roles in the birth process. Being a birth partner is challenging work, and most fathers feel a sense of relief and enjoy the birth experience more when a doula is present. Many women state that they couldn’t have given birth without their doula, but doulas aren’t just for first-time moms. Many women hire a doula for second and third babies and beyond. If you weren’t happy with a previous birth experience, a doula could improve the outcome of the next one. In fact, research shows that doulas do improve birth outcomes.

Women supported by a doula during labor have been shown to have₁:

• 50% reduction in Cesarean rate
• 25% shorter labor
• 60% reduction in epidural requests
• 40% reduction in Pitocin use
• 30% reduction in analgesic use
• 30% reduction in forceps delivery

Six weeks after birth, mothers who had doulas experienced₁:

• Less anxiety and depression
• More confidence with the baby
• More satisfaction with their partner

Long-term benefits of using a doula₁:

• Improved breastfeeding
• Increased time spent with baby
• More positive maternal assessments of baby’s personality and health, and maternal competence
• Decreased postpartum depression

Monica Mae Leibson ~ Acupuncturist & Birth/Postpartum Doula

Birth Doula Philosophy

            The birth of a child is an opportunity for a unique & transformative experience.  I am honored to share this occasion with new families and support them in their transition to parenthood.  I am passionate about educating people regarding their choices for birth.  As we all know, “it takes a village”, and I am connected to many healthcare practitioners to support your process.  During birth, I feel that my biggest asset is providing pain relief with acupuncture.  There are many other benefits of using acupuncture during labor (see below).  I also provide emotional support & reassurance.  I consider myself an advocate for your birth experience and can support you in communicating your desires to others.  I support partners by role modeling and encouragement.  I utilize many comfort measures such as acupuncture, positioning, massage, breathing, and relaxation.  I have also trained as a post-partum doula and support families in navigating the care of their newborn.  I recommend one meeting at least 2 months prior to your birth, completing the “pre-birth acupuncture protocol”, and one postpartum visit. 

Acupuncture can help during labor in the following ways:

Benefits of a Continuous Doula

A 2003 study describing the experiences of nearly 13,000 women has found that women who receive supportive care from a companion (non-hospital and non-partner) throughout labor are more likely than women without such care to avoid cesarean birth & other major medical interventions, and to be satisfied with their birth experience. These women were:

• 28% less likely to use any analgesia or anesthesia
• 41% less likely to give birth with vacuum extraction or forceps
• 26% less likely to give birth by cesarean
• 33% less likely to be dissatisfied with or negatively rate their birth experience

Acupuncture during pregnancy

Research has shown that acupuncture is effective at reducing pelvic pain during pregnancy, reducing morning sickness, and effectively turning a breech baby.  The “pre-birth protocol” (once weekly starting at week 36) has been shown to decrease medical intervention.  In women who received pre-birth acupuncture there was:

• An overall 35% reduction in the number of inductions (for women having their 1^st baby there was a 43% reduction)
• A 31% reduction in the epidural rate
• 32% reduction in cesarean delivery, 9% increase in vaginal births
• Turn breech/posterior babies between 32 and 36 weeks
• Shorter labors (research showed that the mean duration of labor in a group of women giving birth for the first time was reduced by 1 hour and 26 minutes.)
• Natural Inductions – Acupuncture can stimulate labor for a woman who is past her due date.  It takes 3-60 hours after acupuncture to initiate contractions and atleast 2 treatments are recommended.

 Acupuncture and Chinese medicine (CM) is an effective means to treat insomnia without prescription drugs.  CM views each person with their own unique set of symptoms in order to create a “diagnosis” and treatment plan.  For example, the person who had difficulty falling asleep is treated differently than the person who has difficulty staying asleep, versus the person that has restless sleep, and so on.  However, there are specific energies from different organ channels that are often involved in insomnia.  First is the heart channel.  The heart houses the shen, or consciousness.  During the day, the shen is active and allows people to interact with the world.  At night, the shen sleeps in the heart.  The shen’s ability to rest in the heart is determined by the amount of nourishment or pathologic factors that may be present.  For example, if the shen is not properly nourished by blood, the shen may “wander” during the night.  This would manifest as dreaming or even sleep walking.  Typically if there is a lack of blood nourishment, patients report difficulty to initially fall asleep.  If there is the pathological presence of heat in the heart, this is said to agitate the heart, leading to the inability to calm down to fall asleep and vivid dreaming that feels real. 

Another organ system that plays a role in insomnia is the kidney.  The kidneys are the root of yin and yang in the body.  Yin is a heavy, cooling and nourishing energy whereas yang is light, energetic and warming to the body.  Night time is the most yin part of the day, and therefore having enough yin nourishment is imperative to allowing the body and shen to sleep.  The main sign of kidney yin deficiency-type insomnia presents as an inability to stay asleep throughout the night.  Also, since kidney yin is a cooling energy, people who wake in the middle of the night with hot flashes or night sweats are also major signs of kidney yin deficiency. 

Of course, there are often more than one energy system involved with any imbalance.  Discussing your specific symptoms and duration of insomnia are always important clues for an acupuncturist to put together a proper “diagnosis”.  Treatment of insomnia typically involves the use of both acupuncture and Chinese herbs to appropriately treat the condition.  Of course, the length of treatment with CM is typically proportional to the length of the problem; it will take a longer course of treatment to treat insomnia lasting for 10 years versus insomnia that has just begun a few months ago.