Repetitive stress injuries happen when you perform the same movement over and over for an extended period of time. Ergonomic problems are when your position or movement is counter to what your body does naturally. Common examples include carpal tunnel syndrome from using a computer, or a swimmer’s bad shoulder. Sitting itself can cause problems if you do it too much. To avoid injury:
1) Break up the repetitive nature of your motions. Get up and do a lap around the office (or house) every hour or so. Change your routine: Instead of typing on Tuesdays and filing on Wednesdays, do a little of each both days, so you aren’t making the same precise movements for hours. Can you switch to the other side or hand? Even small changes can make a difference. For example, my knitting friends who have trouble will opt for a different size needle (which affects hand position and motion) or even type of project. The more variety the better.
2) Double check your ergonomic situation. It may be helpful to get someone to take a picture of you while you’re working at your desk so you can see your own posture. If you use the phone, try a headset. Sitting at your computer, you should be looking straight ahead at the top third of the screen. If you are looking up or down, adjust either your seat height or the monitor. Your elbows should be resting at 90 degrees, and your wrists should be straight. Having them bent down or cocked back for the keyboard increases strain. Your knees should be at hip height or just above. If your chair is too tall, use a footrest. If you have a penny-pinching boss, you should know that OSHA can send out an ergonomic expert (free!) to suggest cheap/free fixes in your office.
When playing sports or working out, consult a coach or professional trainer to be sure you’re using good form. Learn the anatomy relating to your activity. In addition to preventing injury, your performance will improve! I used to be a bodybuilder and certified trainer, so feel free to ask me if you have any questions.
3) Stop as soon as symptoms start. Give your body a chance to heal. Ice and anti-inflammatory drugs like ibuprofen may be helpful here, as will an anti-inflammatory diet. Likewise, get care early. A new problem is always easier to chase away than an entrenched one. Myofascial release will free up adhesions. Osteopathic medical massage can retrain your tight muscles, and acupuncture will reduce inflammation. Rest. Stretch gently, and do any physical therapy exercises your healthcare professional recommends. Try to avoid that activity for a while.
Frequently re-examine your routine and ergonomics to identify any areas that need improvement. By nipping problems in the bud, you can prevent a long-term aggravation.
I finally remembered to take a good set of pictures:
Before
After
Before on the left, after on the right. This beautiful woman is about to turn 55. She gained these impressive results after just 5 sessions. She tells me that she loves the way her face looks more relaxed.
Before
After cosmetic acupuncture. Her skin is softer, and the lines between her eyes are shallower, with smoother edges. A dramatic difference!
Cosmetic acupuncture works by increasing collagen production, improving muscle tone, and stimulating circulation of blood and lymph to the face. Body points are also used to treat the skin as a whole. Most people see subtle changes immediately, with a more powerful shift after a few sessions. If you are a smoker or sun-worshipper, you will need to make a longer commitment to achieve results.
In Chinese medical philosophy, infectious illnesses are considered to enter the body at the nape of the neck, so scarves are an important defensive weapon against getting sick. Although I think it has more to do with insulating the carotid arteries at the side of the neck, I am a big encourager of scarf wearing. In addition to preventing infections, a toasty cover will keep your neck muscles warm and relaxed. Pick out a soft, colorful one and give yourself a woolly hug. You can also give your immune system a boost by stimulating TB-5, and including garlic and ginger in your diet along with lots of hearty vegetables.
Don’t be S.A.D.!
If you suffer from Seasonal Affective Disorder, the shorter days can sap your energy and leave you feeling depressed. You need to stimulate your pituitary gland, and the best way to do that is to get some time in front of a full-spectrum light, particularly in the morning. You can just pick up some full-spectrum light bulbs at the grocery store, or you can go in for a fancy “light box.” Soak up some photons at close range for about 15 minutes first thing in the morning, while having breakfast or catching up on Facebook.
Cracked Heel remedies
Winter health tip: keep your heels smooth and pain-free by treating cracks early, before they get out of control!
If your feet have suffered this winter, try this: Before bed, use a broad (1″ or more across) nail file or pumice stone to “sand off” the dry skin on your heels. Liberally apply a high-quality lotion. No nasty chemicals!) and put on some clean socks. This will keep the moisturizer on your feet rather than your sheets. I hate the restrictive sensation of wearing socks to bed, so I cut the toes off an old pair, which works beautifully. In the morning, before you shower, use that pumice stone or file again on the DRY heel to remove the dead skin. Trying to exfoliate in the shower will tear the pliable skin. If you have painful, deep cracks, use some SuperGlue (or better yet Dermabond) to hold them closed and continue with the routine above.
Holiday stuffing
Ah, parties and recipes and comfort food… it’s all fun and games until your pants don’t fit, isn’t it?
Think ahead about making good choices. Have a nutritious snack before a party if you suspect the goodies won’t be good for you.
Potluck? Bring something healthy instead of a dessert!
Focus on quality, not quantity. Save your calories for when they count: Skip the storebought cookies so you can splurge a bit on Aunt Susan’s homemade toffee.
Don’t use the “it’s the holidays” excuse from mid-November to the end of the year! ON the actual holiday, of course, allow yourself to indulge a little, but not everyday! That’s a big chunk of the year!
Winter Heath tip: Get some exercise! Peacock Lane (at 40th and SE Belmont) is annual festival of electricity and inflatable animals in human clothes, and makes for a fun walk.
Bundle up and go for a stroll in a winter wonderland! Check out the lights wherever you live. Some light exercise will aid your digestion, mood, and keep your muscles and joints in good shape. Don’t forget your scarf! :)
If you do overeat, use St-36 to promote digestion. This point is great for nearly all stomach complaints, but be aware that it generates more gastric acid. If you’re having heartburn / reflux, use PC-6 instead. To help speed up peristalsis (the movement of food through your intestines), rub your belly clockwise circle (up on the right side of your abdomen, across the top, down on the left). This is good for painful gas retention, too. For small children, just use a few fingers.
I hope you find these Winter health tips useful. Stay warm! :)
I’ve been seeing an increase in people coming in with digestive problems, and it correlates interestingly with a little revolution in my personal dietary habits.
Acupuncture for digestive upset – in this case nausea and “grumbling” intestines.
Last month I gave you a recipe for steel cut oats. They are far healthier than regular cereal for breakfast. Reducing processed carbohydrates is helpful to lower blood sugar, among other benefits.
The old-fashioned “food pyramid” (built by lobbyists for Big Food Business) and the emphasis on low-fat, high carb has built a nation of obesity… myself included. It’s time to recognize that science demands a shift in thinking. I want to be clear here that I am not prescribing a ban on grains for everyone. Personally, I love baking bread and I’m not ready to give that up. You need to figure out what works for YOUR body. There are a few basic concepts, though, that I think everyone who’s reading the latest research can agree on:
1) Processed food is no substitute for actual, human-made food. If the majority of your meals are coming in bags and boxes, you need to reevaluate.
2) Empty calories (white bread, pasta, and other starches) and sugars lead to chronic inflammation, fat storage, and blood sugar problems. Put down that soda and have some water instead.
3) Fats are not the enemy. We need fats for brain function, neural insulation, and padding for organs, among other things. The trick is to get them from good sources like extra-virgin olive oil, avocados, fish, and grass-fed meats, rather than chemically-altered trans-fats.
Delicious and nutritious! Cauliflower fights cancer and has a surprising amount of Vitamins C and K (important for antioxidant and anti-inflammatory function). Of course it’s also a great source of fiber.
So here’s my new “popcorn” – Cut up cauliflower florets (about the size of a quarter or slightly bigger) and spread them on a cookie sheet. Sprinkle with olive oil if you like, but it’s good without, too! Add a little sea salt, and roast at 350 degree for 45 minutes. Seriously – even my red-blooded, dedicated-to-his-American-diet boyfriend loved it. Super yummy. Big thanks to personal trainer extraordinaire Brandie Sylfae. :)
Don’t worry – this isn’t going to turn into a food blog. I’ll be back to more acupuncture-oriented discussions next month! :)
Autumn is my favorite season. The crisp blue skies, the exploding yellows and oranges in the trees… It makes me crave a walk in the woods and a crunchy, juicy apple. All of a sudden pumpkins are everywhere and I’m looking for a sweater.
Asian tradition includes responding to the energy of the seasons. This is true both philosophically (Have you seen this beautiful Korean movie?) and physically. Remember back in the summer when I mentioned cooling foods like watermelon? For fall health, try to eat fewer cold, raw foods like salads, and more warm, cooked meals. Enjoy soups and steamed or baked vegetables such as broccoli and yams. Incorporate yellow and red foods into your diet. Consider starting your morning with hot oatmeal to fuel your day. I love Steel Cut oats! You can get them at most grocery stores, and now Fred Meyer even has them in the bulk isle!
You want about 1/4-1/3 cup of dry oats per person. The night before your intended breakfast, put the oats and twice as much water into a pot. That means I do half a cup plus a little extra shake for Robert and me (he’s a big guy!), and just over a cup of water. Cover and let soak overnight. In the morning, cook on medium heat for 6-10 minutes, depending on how chewy vs. soft you want your oatmeal.
You can enjoy as is, but I like to toss in some walnuts for some added protein and healthy fats. Fruit (dried or fresh), honey, even maple syrup are options, too. Get creative!
Of course hot tea, in a variety of colors and flavors, is essential for me in the Fall. My favorite when I’m chilled is ginger tea. You can buy packets, but it’s best to just grate fresh ginger into a mug of hot water and add honey. Ginger is supremely warming and a soothing treat for a sore throat. It even boosts your immune system!
There’s an article here about Damp. In Chinese Medicine, colds and flus are considered to enter the body at the nape of the neck. Scarves are an important defensive weapon against getting sick. Although I think it has more to do with insulating the carotid arteries at the side of the neck, I am a big encourager of scarf wearing. In addition to preventing infections, a toasty cover will keep your neck muscles warm and relaxed. Pick out a soft, colorful one and give yourself a woolly hug.
People are often surprised to learn I’m 41 years old. Here’s a quote from one of my patients back in Philly:
“While seeing Sharon for something totally unrelated, the subject of cosmetic acupuncture came up and I was willing to try it.
After a couple of sessions it seemed that I was using less foundation to even out my “Irish skin”. That would be pale coloring with red blotches here and there. Along with the coloring, my pores looked smaller. Then my husband looked at me one night and remarked that I’d lost that “worried look”, the furrowed brow.
Lines and creases became smoother after a few more sessions and just recently a friend of mine, bemoaning the lines from her lips, added that it wasn’t something I needed to worry about. Those creases had really diminished.
It’s not a face lift or Botox, but I didn’t want to look like a cat. Sharon can explain exactly what happens. It makes sense and it’s completely natural!”
I’m terrible about remembering to take pictures, but fortunately a Portland patient snapped these:
BEFORE
AFTER
Look at the difference in the grooves above and below her mouth! Her jawline is also smoother, less “jowl-y.” A 72 year-old beauty!
Here she is in progress: One of her co-workers was so impressed, she started coming in, too.
Acupuncture facial rejuvenation uses special, tiny needles at strategic points. You can expect reduction or erasure of fine lines and the softening of deeper ones. Additionally, you may experience the firming of jowls and a reduction in the size of under-eye bags. It is not unusual for clients to report enhanced skin tone, increased energy and brighter eyes.
Here’s how it works: Local acupuncture increases collagen production, improves muscle tone, and reduces sagging around the eyes and neck. It helps eliminate puffiness by eliminating excess fluids, improves and evens out facial color, moisturizes the skin by increasing circulation of blood and lymph to the face, and reduces stress evident in the face.
If you want a more detailed perspective on how it works, read these articles: Part 1 and 2. Part 3 is for fellow acupuncturists.
Not surprisingly, if you are a smoker or sun-worshipper, you will need to make a longer commitment in order to achieve results. Session of cosmetic acupuncture only are $55 and take half an hour. You can also combine this treatment with some types of regular sessions: Please call for more information.
Packages of 5 treatments are available for $245. They make a great gift, too!
Tattoos and Piercings: Are there unintended effects?
(written August 2011)
I spent last weekend at the Portland Tattoo Expo, giving bodywork treatments to tired tattoo artists and attendees. What a fun experience, to be surrounded by illustrated people!
Body modification is nothing new. I’m sure the first caveman had a good time jazzing up his chassis, starting with paint and continuing on to more permanent decisions. The location, color, and motifs of these designs have been important in many ways. They have indicated status and held religious meaning. They have shown membership in a larger group, or had medicinal or protective properties. Of course in some cultures they are just creative, artistic expressions of the human spirit.
Otzi the Ice Man and his tattoos
“Otzi the Ice Man” lived 5,300 years ago. His frozen body, discovered in 1991, has revealed much about prehistoric life. I could write pages about the secrets he shared, but for now let’s focus on his tattoos. X-rays indicate he had lower back and knee pain. The dotted and lined tattoos he bore relate to acupuncture points to treat those areas. They were hidden under clothing, so they were clearly not just decorative.
Update 1/8/13: Otzi now “lives” in a museum exhibit in northern Italy.
My first thought was a question. I wondered if the application of the tattoos was itself the treatment, or if it was a guide to show him where to apply acupressure. I’ve certainly been known to send patients home with Sharpie marks to indicate where they should press for the next few days. The process of tattooing will of course stimulate the point, and act as an effective treatment. Long term, however, the ink doesn’t continue to activate the area (as far as I know).
Piercings have a more lasting energetic impact because of the jewelry. Metal blocks energy flow. I think this is actually how acupuncture works – the surgical steel of the needle disrupts the energy flow and draws the body’s attention to the area. A tiny needle, in place for a few minutes, has a therapeutic effect. A large gauge piercing, worn permanently, can cause problems by overstimulating the area. This is one of the reasons why I’m not a fan of the Daith piercing. I’ve had patients develop unexplained shoulder pain, digestive trouble, and migraines following body modification to those corresponding points on the ear. I encourage them to either remove the piercings or at least switch to glass or bone. Personally, I wear earrings out for events, but not day-to-day and I never sleep in them. I used to have a belly ring but had to remove it due to interference with my Ren channel*. Not everyone is sensitive, though: Plenty of people have piercings with no ill effects. It’s up to you as an individual to weigh the impact vs. advantage.
There was a recent discussion on an acupuncturist’s discussion board where a number of providers cited patients unconsciously placing tattoos where they need treatment. For example, someone with a Spleen** deficiency having a design above her inner ankle. I haven’t seen that trend myself, but I do recall a particularly disturbed young man I met while waiting in line for a fitting room at Goodwill. He was clearly mentally ill, and very agitated. He had Shenmen (the seat of mental health) pierced on both sides, an unusual location for an earring. I asked him why he chose that site, and he said it just felt right. Shen Men is a terrific point, and I think his instinct to stimulate the point was a good one, but he went about it the wrong way. Having a large piece of metal blocking the point 24/7 can actually cause more problems.
Ear acupuncture points (most of them) with Shenmen marked.
I’m not anti-body-modification. In fact, I have an ankle bracelet tattoo myself that says “VIVO VT SERVIAM” – Latin for “I live to serve.” As with all big changes to your body, however, you should undertake them with thought.
* The Ren channel starts at the perineum and runs up the front of your body. It’s important in fertility and to nourish your muscles. After my car accident, I found that Ren energy was getting trapped by the belly ring, causing tenderness when I pressed below it. When I removed it, the pain went away instantly, and my healing accelerated.
**Remember that in Chinese medicine, capitalized organs are energetic concepts and should not be confused with your anatomical organs. In this case, the Spleen transforms food into energy, while your physical spleen stores and filters blood, and plays a role in the immune system. This is an ancient system, built before a modern understanding of physiology.
If you have osteo-arthritis or an inflammatory disease (Fibromyalgia, IBS, etc), listen up: There are ways to alter your diet that will help decrease your pain! It’s also very helpful when you want to reduce inflammation after an injury.
1) Avoid sugar. This includes soda* and high-glycemic foods that will break down quickly into sugars. White bread, pasta, and starches will all contribute to inflammation.
2) Avoid fried foods. Enough said.
3) Grain-fed red meat is a problem for some people. Grass-fed meat is less inflammatory, since the fat structure is different.
4) You can counteract pain by eating ANTI-inflammatory foods. Dark leafy greens like kale and spinach will help a lot. Berries (except for goji and blueberries), turmeric, garlic, celery, pineapple, cocoa, ginger, and foods containing good fats (extra-virgin olive oil, coconut oil, avocado, salmon, nuts & seeds) are great, too. If you are sensitive to oxalates, however, be careful not to overdose on the dark leafy greens.
5) Foods your body doesn’t like. Some people are sensitive to dairy or wheat, for example. If you know you react badly to something, avoid it when you are in pain. Inflammation in the gut will encourage inflammation all over the body. NOTE: I now have access to blood testing (we prick your finger in the office and send off a blood spot card) that can identify which foods you’re reacting to. This is incredibly helpful and much easier / faster than a thorough elimination diet.
6) The Nightshade (Solanaceae) plants contain a small amount of an alkaloid toxin called solanine. Some people aren’t bothered by it. Other people, especially those with auto-immune issues & arthritis, tend to be sensitive to this family of plants. Most are unaware of the pain they are causing themselves, because they eat them so often, and because the inflammation & ache are delayed up to 24 hrs.
Tomatoes Potatoes (Sweet potatoes and yams are ok) Peppers, including spicy, chili, and bell peppers, and paprika (Black, white, and green pepper is ok- it’s actually a peppercorn. Long pepper is ok, too.) Eggplant
Tobacco
Although less well known, Goji berries are nightshades, too.
Note: Blueberries, huckleberries, artichokes, and okra are not in the Nightshade family, but they also contain solanine.
The good news: It’s very easy to find out if you are Nightshade sensitive. Simply remove all of them from your diet for two weeks (Note: You’ll have to read labels carefully. “Spices” may contain paprika, and lots of prepared foods, even shredded cheese, can contain potato flour). Then have a big dose of tomatoes, potatoes, or drink a V8. See how you feel that evening and the next day. If within 24 hrs your pain is worse, you are Nightshade-sensitive. Wherever you have inflammation, that’s where it will show up. If not, congrats – you can go back to all the tomatoes you want.
The alkaloid is degraded by heat. Raw Nightshades are more toxic than cooked, and the extreme heat of deep-frying is even better … but fried foods are inflammatory for other reasons, so don’t get too excited. I will eat a small amount of potato chips on a special occasion because they are fried all the way through, but not french fries, since they are still squishy in the middle.
The combination of Nightshades and sugar is a doozy. I can get away with a small amount of tomato paste, but even a tiny squirt of ketchup will make my hands ache the next day.
Following an anti-inflammatory diet is a relatively simple way to decrease your pain and make a real difference in your quality of life. Some people have inflammatory reactions to dairy or wheat, and that may be worth testing the same way as the Nightshades. You don’t have to be perfect all the time – just pick your battles, okay?
Spicy food junkies: Fear not! You can still enjoy horseradish & wasabi, onion, garlic, ginger, and all the peppercorns, including long pepper.
Here’s a nightshade-free curry recipe and one for NonNightshade Mexican. Substitute either cauliflower or sweet potatoes for regular potatoes. Pizza and pasta are great with pesto sauce. There are wonderful southern vinegar-based BBQ receipes. There’s even a “No-Mato” marinara sauce I found online (OMG SO GOOD!!!! I used the higher levels of spice for everything and loved it! If you use all regular beets it’s purple. If you use 50% regular beets and 50% golden beets, you’ll get a red sauce with a less “beety” taste. Freezes well, too!).
UPDATE 4/29/16: Now that I’ve been Nightshade-free for a decade, I’ve found that I can get away with cheating once in a while. There seems to be a cumulative effect. By staying away 99% of the time, and preventing a build-up of inflammation, I can enjoy the occasional indiscretion. UPDATE 9/23/21 This is more and more true as time goes on! I can even indulge in big cheats once in a while, but that was after 15 years of abstaining. Be patient! <3
*Diet soda isn’t a good solution. While it doesn’t contain sugar, the artificial sweeteners cause their own problems, including triggering the body to start storing more calories as fat.
Note: Biodegradable drinking straws are becoming popular here in Portland, and some are made with potato. It’s a small enough amount it may not be a factor for you, but if you are highly sensitive, start carrying your own collapsible straw for eating out.
My paternal grandfather smoked himself to death when I was 3 years old. I only have one memory: His face as he was picking me up. My beautiful, amazing Grandma was lonely for 38 years until she passed on. She also suffered from emphysema, although she never smoked herself. Because of them I am determined to help you quit smoking, and it really is free. There’s no purchase required or other hidden charges. I pay my rent by treating other conditions, but this I do simply because I am passionate about it. All I ask in exchange is that you respect my time and efforts, and keep your appointments. Last minute cancellations and no-shows will be charged a missed appointment fee, just like my regular patients.
Here’s the scoop: Using acupuncture on the ears and wrists speeds up the detox aspect of quitting. The nicotine flushes out of your system more rapidly, leaving you with less irritability, fewer jitters, and reduced cravings. It won’t make you want to quit, but it will make quitting easier. I’m going to show you a few things about the effect of smoking on your body you may not know about, explain the process, then we’ll get to the good stuff: 10 tips to help you toss out the cancer sticks for good!
WHY QUIT?
Nearly every single disease you can ever contract will be worse if you are a smoker (because your body can’t get enough oxygen to fight back), and your odds for getting these illnesses is vastly increased if you smoke. Seriously. It’s time to quit!
In case you need a few more reasons:
Twin B is a smoker and sunbather.
Lung cancer gets all the press, but nicotine destroys all the capillaries in your body. Capillaries are how blood actually gets to and from your individual cells. As a result, all of those cells are suffocated by a lack of oxygen. Decreased blood flow also means they can’t “take out the trash” so waste products collect. That’s right, smokers, your cells are sitting in their own poop. Wounds are slow to heal. Infections are harder to beat. Your skin turns to leather. Your bones are weakened and make you more prone to osteoporosis. The same process that strangles cardiac blood vessels and causes heart attacks will cut off blood flow to your extremities, and many men suffer impotence.
Smoker on the right. Note the difference in bone density, and the enlarged heart!
In cases of very heavy smokers, Buerger’s disease can make your fingers fall off. I’m going to be nice and not include a pic here, but Google it if you’ve got a strong stomach.
We’ve known for a long time “that thousands and tens of thousands die of diseases of the lungs generally brought on by tobacco smoking. . . . How is it possible to be otherwise? Tobacco is a poison. A man will die of an infusion of tobacco as of a shot through the head.” —Samuel Green, New England Almanack and Farmer’s Friend (1836).
The 5NP (5 needle protocol) ear acupuncture is used to speed up the physiological aspect of detox from all chemical addictions. In addition, there are specific wrist points to help you quit smoking. Your cravings, irritability, and jitters will be much reduced by the acupuncture. I was trained in this system by David Eisen, one of the founders of NADA (National Acupuncture Detoxification Association), and honed my skills by volunteering at PAHC (Portland Alternative Health Center) working with post-acute withdrawal patients.
Acupuncture won’t make you want to quit smoking, it just makes the quitting easier. You should taper down and be ready to quit at your first appointment, even if your last cigarette was only a few hours (or minutes) earlier.
The needles I use are sterile, single-use disposable ones. They are only about the thickness of a human hair and relatively painless. The needles stay in for about 20 minutes. The acupuncture session by itself is very powerful, but I can also give you ear seeds on those points to take home. These are radish seeds on tiny squares of band-aid type tape, for acupressure on the detox points. If you’re needlephobic, we can skip the acupuncture and just do the ear seeds.
Ear acupuncture is relaxing and powerful!
Ideally, I’d like to treat you three times over about a week. At that point the tobacco is pretty much out of your system, so the physiological part of the addiction is over. You will still have challenges with the psychological addiction, and it can take up to a year for your brain chemistry to return to normal. In the meantime you might feel foggy-headed as your neurons repair.
It won’t be easy, but it will be doable! If you need “booster” treatments I’ll be happy to provide those, too.
Quitting smoking really has two parts.
One is the habits and psychological addiction. Reading this article should help with that. It won’t be easy – I can’t make you not WANT to smoke – but following this guide will make it easier to put up a fight.
The other is the physical addiction to the nicotine. Some people prefer to use gum (or patches) to split this into two separate battles. If you want to get over the habit part using a different delivery method for nicotine, then use me to ditch the nicotine afterwards, that’s a perfectly valid plan. It still counts as an effort to quit smoking and it’s still free. Since the point of the acupuncture is to get toxins (including prescription drugs) out of your system, however, seeing me is NOT COMPATIBLE with using Chantix, patches, e-cigs with a nicotine cartridge, or nicotine gum.
WHAT ELSE CAN I DO?
Here are 10 tricks you can use to make quitting easier.
1) Find a substitution. This can be as simple as a 3 inch section of a plastic drinking straw for your fingers to play with. The people who do best tend to be those who pick up a new hobby, or reinvest in an old one. It doesn’t matter what you do. Build a model train set, or sing, or scrapbook. Play a game on your phone (My favorites right now are Zen Koi and 1010). I’ll be thrilled to teach you how to knit. I’d love for someone to take up the harmonica – it’s portable, and uses your mouth and hands. But simply going for a stroll around the block would probably be easier on the ears.
2) Identify your triggers. When do you tend to smoke? Figure out a way to break the rhythm of those habits.
In the car? Completely Febreeze & detail your interior to reduce the smell. Instead of lighting up, rock out with the radio. Put your windows down – or up – whatever’s different.
On break at work? Go for a quick walk around the building.
When you’re drinking? Try going out to non-drinking events instead (movies, dinner at a smoke-free restaurant, etc) or at least hang out with non-smoking friends.
You get the idea… come up with a way to change your patterns. The trick is to be ready with an alternative, so you don’t default back to smoking because you can’t think of something else to do. Going for a walk around the block is always a great substitute and will help avoid weight gain.
3) If you used to smoke when stressed, focus on new ways to relax. Visualizations can be very helpful. Try some Deep Breathing techniques. Every time you want a cigarette, do this instead: Close your eyes. Inhale the deepest lung-full of air you can. Really fill up your chest. Exhale very slowly. Visualize all the tension leaving your body, slowly draining down your body and out of your fingers and toes.
Repeat that three times (at least). With some practice, you’ll be able to use it to deal with terrible bosses, screaming children, or those ever-vigilant tow-trucks.
4) Consider finding a sponsor (think AA). This can be someone who quit in the past, or someone who’s just determined to help you. Call them when your cravings get bad, 24/7, and they’ll help divert you by reminding you of all the reasons you decided to quit.
6) Remember that both tobacco plants and cigarettes have been engineered for decades to maximize your addiction. It’s actually harder to quit smoking than heroin! Understand that it’s okay if you aren’t perfect. Most people need a few tries to quit for good. Just keep on trying! Identify why you slipped and build a better strategy (or reinforce your old one so it’s stronger). Learn from your mistakes… and pretty soon you’ll be smoke-free and happy!
7) Eat your veggies! Previous data has shown that smokers tend to consume fewer fruits and vegetables than non smokers. It turns out that certain foods actually make the taste of cigarettes worse – especially milk, dairy products, and fruits and vegetables– while, coffee, red meat and alcohol make cigarettes taste better. Studies further suggest that cravings for food and cigarettes are likely linked and often confused with one another. So one thought is that eating a diet with higher fiber content may actually make you feel fuller and prevent such “craving confusion” from developing. In practical terms, however, individuals who consume more fruits and vegetables are probably more health conscious and thus more likely to quit smoking overall.
8) Drink a lot of water. Your body will be going through a heavy detoxification. Help it out by diluting your system with a few extra glasses of H2O. Caffeine and sodas are diuretics (they make you pee) so you’ll need some extra water if you have those as well.
9) Wait 5 minutes if you get a craving. Just hold on… most sudden pangs of desire will fade as soon as they come on. Distract yourself for 5 minutes… 10… suddenly 20 has gone by and you’re just fine. :)
10) Remember that you only get this one body. You can’t trade it in, and you can’t buy a new one. You HAVE to take care of the one you’re wearing, because hopefully you’ll be around for a while, and Future You is going to want to look and feel as good as possible.
It seems like every January, people ask me about detoxification programs. That makes sense. We live in a pretty dirty world, in terms of chemical pollution. There are hormones and horrifying chemicals in our food. And of course our heads are full of unhealthy thoughts. How do we take an internal shower? Here are some ideas for both physical and emotional detoxing.
I was fortunate to have the opportunity to learn detox strategies from David Eisen, the co-founder of the National Acupuncture Detox Association, while volunteering at the Portland Alternative Health Center (now Central City). After addicts got past those worst few hours of stopping drugs, they came to us. I treated people getting clean from crystal meth, heroin, PCP, and alcohol. All of these cases had one set of ear needles in common, the 5 Needle Protocol. 5NP uses points that calm agitation and to speed up the body’s process of filtering out toxins.
We can also use 5NP to clear out pollutants like mercury and pesticides. In my Pennsylvania clinic, it was shockingly effective in relieving pain for a patient who had a bad reaction to a statin drug. Here’s her story:
“I was in terrible pain due to an adverse reaction to a new prescription from my doctor. I hadn’t slept in four nights and I was taking 800 mg of Motrin every four hours to no effect. My doctor ordered blood tests and ruled out other causes and wanted to give me Percocet for the pain. I knew from experience that I would react badly to Percocet. I left the doctor’s office with no hope and a possible referral to a busy rheumatologist who could see me the following week. I knew I’d never make it. I called Sharon Rose. She made a house call and saw me that afternoon. Immediately, I was free of pain and slept that night. After 12 hours, some of the pain and swelling returned but with treatments from Sharon every other day I was soon totally off the Motrin, free of pain, free of swelling, and feeling the best I’ve felt in years.”
This same detox protocol, combined with two specific wrist points, are my smoking cessation treatment. By getting the nicotine out of the system more rapidly, it helps reduce the “jitters” and irritability, and decreases cravings. Remember that I am happy to help anyone quit smoking for free – so tell your friends if they’re still hooked. I’m here when they’re ready.
Take a minute to ground yourself. Ideally, you should lie down in a quiet place and consciously relax. I love to teach my patients the French Press visualization (now is when you have to pardon me for the “grounds” pun).
French Press: Filter out the bad stuff!
Imagine you’re that cylinder, with the filter at the top of your head. Slowly move it down, trapping all the bad stuff as it goes. Clear your mind… all the tension & pain is yucky black goo getting swept up by the filter. Above it, you are clear, relaxed, happy. Gradually move that filter down your body, focusing on each level. Neck, shoulders, back… with each inch, more toxins are ensnared. Finally, you will have a clean, healthy body with all the bad stuff stuck at the bottom. If the French Press doesn’t float your boat, be a tube of toothpaste and squish the goo out. I don’t care what image you use as long as it works for you. Here’s the important bit – push it out of your body through the bottoms of your feet or the tips of your toes (Note: Don’t do this with a pet sitting at your feet – they are sensitive to energy work). Repeat as necessary.
You can also imagine yourself floating in a magic stream, with your head upstream. The water is flowing through you, washing away all the pain, tension, disease… all the bad stuff… it just gets swept away by the cleansing water moving through you.
The quickie version, at work or when there’s a houseful of screaming kids and bickering relatives: Go to the bathroom, shut the door, and take a deep breath. Sit down for a second and do a mini version of the filter technique. You’ll be amazed at how well it works with just a little practice.
My paternal grandfather smoked himself to death when I was 3 years old. I only have one memory: His face as he was picking me up. My beautiful, amazing Grandma was lonely for 38 years until she passed on. She also suffered from emphysema, although she never smoked herself. Because of them I am determined to help you quit smoking, and it really is free. There’s no purchase required or other hidden charges. I pay my rent by treating other conditions, but this I do simply because I am passionate about it. All I ask in exchange is that you respect my time and efforts, and keep your appointments. Last minute cancellations and no-shows will be charged a missed appointment fee, just like my regular patients.
Smoker on the right. Note the difference in bone density, and the enlarged heart!
On break at work? Go for a quick walk around the building.
