How’s your energy?? Are you full of energy?? Do you need more?? Do you have too much?? Our ability to exist in this world and be productive members of society depends on how we manage the energy we have.? Some people are always tired and need more energy. ?Other people are bounding with energy to such an extent that they have trouble sleeping.? Despite all this talk of energy and its importance in our lives, very few people understand the intricacies of how to manage their own energy to live a healthy & balanced life.? In this 3 part blog, I’ll introduce the 3 C’s of energy management and offer some tips to effectively incorporate the main principles of how to make your energy work more efficiently in your life.?

Understanding how to manage your energy starts with appreciating that there are only 3 possible things you can do to energy to make it work for you: Create, Circulate, & Conserve.

In this third part I’ll be discussing energy Conservation

In the 1^st article we explored how we create energy and a few tips to maximize how our bodies develop that energy through food & air.  In the 2^nd article we explored how circulation ensures that your energy is utilized most efficiently.  Now we need to explore the most underappreciated and overlooked aspect of energy management.  Conservation allows us to store energy and maintain a reserve that can be used whenever we most need it.  Without conserving energy, we run the risk of having a deficit that can have dramatic implications for our health, especially later on in life.  It’s not unlike having a savings account or retirement fund.  If you only earn money(create), then spend money(circulate), it’s too easy to eventually run out and be left with nothing in the bank.  The same applies for managing your energy. 

The only ways to conserve energy are sleeping & meditation.

We’ll explore both but first it’s important to realize that when we speak about energy conservation, we are more specifically speaking about how the body prepares for and responds to stress.  Stress is a buzzword and is mainly thought of in a pejorative sense because we see the negative effect it has on our health.  But keep in mind that stress is absolutely necessary to function properly in this world.  Without stress, we would not be able to stand upright, we would not be able to exercise and grow, we would not be able to learn and achieve, and we would not be able to overcome obstacles.  Stress becomes dangerous when we are constantly exposed to it, without any mechanism to offset the deleterious effect it has on our body/energy.  When we don’t conserve energy properly, then we create an environment in which stress is more likely to have a negative effect on our health.  In the previous 2 articles I introduced equations, and here I would like to introduce another, albeit a tad glib.   

Repeated exposure to stress + inability to conserve energy = poor health

Notice in my very scientific formula that stress, by itself, does not cause disease.  It needs an opportunistic environment to take advantage of areas of weakness.  When we are exposed to a life-threatening situation, our bodies respond by bombarding us with stress hormones and chemicals that simplify all of existence down to 2 options: fight or flight.  The only things that matter in this scenario are Heart rate, breathing rate, muscle contraction.  Every other body process is considered not important in the moment and will effectively “take a back seat”.  This includes metabolism, digestion, rationale thought, emotional stability, bowel function, etc. 

Luckily, most of us are not exposed to life-threatening situations on a regular basis.  But we all are exposed to less dangerous situations daily that produce the same stress response.  Sometimes we are not even finished processing one stressor, when the next one already starts.  There are traffic jams, money concerns, pandemics, children, bosses, politics, etc. that all cause the same response in the body.  Guess what happens?  All of the things that are considered “non-essential” will fail to function efficiently and we will be left vulnerable to disease.  Studies have shown that continuous stress causes chronic pain & inflammation, weight gain, poor circulation due to increased blood clotting, fatigue, depression, anxiety, and susceptibility to stroke, heart disease, and cancer. 

This “fight or flight” mechanism in the body is related to an overactive sympathetic nervous system response due to stress.  The key to reversing this and not allowing it to have negative health effects is to make sure the body can easily slip into the para-sympathetic system, which is also called “rest & digest”.

This segues into how and why the 2 forms of energy conservation are so crucial.  We have to provide our body with an environment that can adequately respond to the demands of a hectic society and lifestyle.  The only way to do that is to balance the incessant stress and activity with what you may simply call “quiet time for the brain”.  Sleep is the most obvious way to achieve that.  We spend upwards of 8-9 hours a day shutting everything down so our body can recharge and regroup for the demands we put on it.  More important that the number of hours is the quality.  Not everyone needs the same amount of time, but when we sleep, we should fall asleep easily, stay asleep, and awake feeling refreshed.   

For people who have difficulty sleeping I always recommend getting acupuncture.  Acupuncture can counter the negative effects of stress by immediately allowing the body to enter “rest & digest” mode.  Most people are surprised when they fall asleep on the table with needles in them, but it makes perfect sense.  When the body wants to recharge and heal, it naturally needs to tone down the overactive sympathetic nervous system and enter the more calming state of parasympathetic “rest & digest”.  Acupuncture facilitates that as quickly as any medication, with fewer side effects. 

So how does meditation fit into this equation?  When most people think of meditation they envision sitting cross-legged in a monastery or temple chanting and giving up all worldly possessions.  This couldn’t be further from the truth.  In fact, the only goal of meditation is to be in the moment and conscious of the present state.  When we are in the moment and conscious of the present state, we can manage our thoughts and emotions and better decide how to distribute energy.  We waste less energy thinking about the past and create less anxiety about things that may happen in the future.  In the 1600’s French philosopher and mathematician Blaise Pascal wrote “All of humanity’s problems stem from man’s inability to sit quietly in a room alone,”. 

This may be one of the most difficult things to do in the world today. Everything is competing for our attention and trying to force us to respond immediately.  There are constant advertisements, social media videos, uploading, streaming, and instantaneous info that comes from our phones and watches.  But that is why we need it so much.  All of that constant stream of info and images forces us to use brain energy.  You may think it’s stimulating, but in reality it has an insidious draining effect on our mental energy.  Naturally there is no escaping this completely.  We have to live in society and adapt to the demands and trends that are omnipresent.  But…if we do not develop a way counter the incessant bombardment of stimuli, then we are always going to be running an energy deficit. 

Meditating is truly one of the simplest exercises you can do to benefit your health.  But it is almost impossibly difficult for many people who are not used to sitting quietly.  Luckily, you only need about 10 minutes per day to reap the benefits.  There are way too many strategies to list here but I will offer you 2 very simple mindfulness exercises that can have a profound effect on your overall mental energy.

1.  Find a quiet space.  It can be pretty much anywhere, but it is crucial to make sure you will not be disturbed.  I like going outside but your house or apartment can be just as effective.  The key is to make sure you are not disturbed.  No phone, no computer, no smart watch, no kids, no work emails.  I promise you can do this!  You only need 10 minutes.  Just sit quietly and pay attention to your breath.  Inhale through the nose gently.  Notice any tension in your body.  Then exhale through the nose gently and add 2 or 3 seconds to the exhale to make it longer than the inhale.  Start at your head and work your way down to your feet if you are anxious.  Start at your feet and work your way up if you are depressed or fatigued.    Right before bedtime is another great time to try this.  You will lose your focus many times.  That is fine.  Just keep coming back to your focal point which is your breath/body.  That is the exercise.  No winning or losing or failure, just be

2.  The other visualization I like using is what I call the vacation meditation.  Sit in your quiet space like above.  But as vividly as you can imagine, conjure up your favorite vacation destination.  It can be somewhere you have been, or somewhere you want to go.  But be there as clearly as you can imagine.  Notice the temperature, notice the smells, the sounds, and the feel of the place.  Science has proven that Your brain cannot tell the difference between what is real and what is imagined.  The more vivid you can make it, the better the effect will be.

Combining acupuncture to improve your sleep and practicing a little meditation will have profound benefits for your energy and your overall mental health.  It is so important in today’s world to protect our energy and make sure we can thrive, both physically and mentally.  The only promise I make is that you will feel better if you try it, and nothing will change if you don’t

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Recently a colleague asked me if I do dry needling and proceeded to insist that dry needling is different somehow from Acupuncture.  I tried my best to educate her that dry needling is actually a type of acupuncture that is performed by people who have very little training in the proper techniques of needle manipulation.  I’m not sure if I came across as informative or snooty, but it made me want to write a little more about how to accurately assess what dry needling is, and how it is similar and different from traditional acupuncture.  This is important because more physical therapists and chiropractors are being trained to do dry needling, and the public is receiving very little viable information that could help them make the most informed healthcare decisions.

Physio-pedia.com defines dry needling as such…Trigger-point dry needling is an invasive procedure where a fine needle or  needle is inserted into the skin and . It is aimed at myofascial  (MTrP) which are hyperirritable spots in skeletal muscle that are associated with a hypersensitive palpable nodule in a taut band. Trigger point dry needling can be carried out at superficial or deep tissue level. 

The NJ department of Consumer affairs defines acupuncture as… the practice of Oriental medicine based on traditional Oriental medical theories, including stimulation of a certain point or points on or near the surface of the body by the insertion of special needles to prevent or modify the perception of pain or to normalize physiological functions including pain control and for the treatment of diseases or dysfunctions of the body.

As you can see the definitions are essentially the same, except that dry needling is much more specific, and acupuncture is broader and includes the principles of “Oriental” medicine.  So even though they may appear different, dry needling is a more specified type of acupuncture.  The method of achieving the therapeutic result is exactly the same.  Acupuncturists learn various methods of treatment including dry needling, trigger point needling, myofascial release, etc.  Additionally, dry needling is performed using the exact same needles that acupuncturists use.  The difference of using traditional Oriental medicine theory is a very crucial piece of why dry needling alone can be very dangerous if a practitioner is not well versed in the deeply rooted principles of the traditional medicine.  PT’s and chiropractors always point out that they have a significant amount of training in anatomy and physiology, which is 100% true.  However, they often receive certification to perform dry needling after a weekend course.  Acupuncturists are required to have 2500 hours of training in NJ.  Without going into an entire lecture on the nuances of traditional Chinese medicine, it is worth noting that a significant part of an acupuncturists training revolves around understanding the myriad ways that a patient presents clinically.  This includes considering things like overall constitution, strength, and physical viability.  Not all illnesses and diseases present the same way, not all patients respond the same way, and certainly, not every treatment should be the same.  Unfortunately, when dry needling is performed, it is done with the mindset of 1 size fits all.  Every patient receives the same type of needling regardless of age, overall health, and constitution.  This can make for outcomes that don’t achieve results, or worse, may exacerbate the condition.  Dry needling tends to be very aggressive in nature and well suited for younger, healthier, athletic body types.  But what about if a 75 year old woman has the same injury?  What if she has a history of anemia and low blood pressure?  These are considerations that would drastically change the needling strategy for an acupuncturist.  That is part of the reason why we ask so many questions, and feel the pulse, and look at the tongue.  All of those diagnostic methods that are part of the principles of traditional Chinese Medicine, which the PT’s & chiros consider unnecessary and different from dry needling, actually are crucial to establishing the proper type of treatment. 

Even as a well-trained acupuncturist, I have made mistakes in the past.  In my first year in practice I was treating a woman in her mid 40’s who had a history of migraine headaches.  She also had chronically low blood pressure.  She had a lot of stress and anxiety and tended to carry it in her neck and shoulders.  I decided to do “dry needling” which was basically trigger points along the upper trapezius(both acupuncture[GB21] and dry needling[Spinal Accessory H3] use the exact same point in this area).  The treatment must have been too aggressive because she didn’t come back for another treatment.  When I called her, she said that the needling I did caused a severe migraine and she didn’t want to do it again.  Well, I certainly learned my lesson.  For her constitution and history, an aggressive form of needling was absolutely contraindicated.  And now 16 years later, I am much more sharply attuned to what each patient needs.

Now every time I question a practitioner who uses dry needling, I always ask what situations would be inappropriate to use the more aggressive method.  And not surprisingly, very few can answer in a way that shows any depth of knowledge or grasp of subtle differences in patient presentation.  So, consider that the next time you are deciding where to get your acupuncture.  A properly trained acupuncturist is significantly more skilled in both needling technique and the understanding of the situations that warrant the use of dry needling versus traditional acupuncture. 

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 If you’ve entered into the world of TCM, you’re bound to hear about the potent effectiveness of the 36^th point along the stomach channel, ST-36. The Chinese name for this point is zusanli (zú sān l?), which translates into English as “Leg Three Miles” or “Three Miles of the Foot.” Classical texts of the Han dynasty have referred to zusanli as simply sanli, which traditionally references the method of locating this point along the leg: three cun below the knee, or three cun below ST-35 AKA dubi. Zu refers to foot, which correlates with the stomach channel’s classical translation as Foot Yang Ming 阳明.

Zusanli has earned popularity points through its use in tonifying qi and blood, promoting general wellness, and addressing most conditions related to the abdomen. Traditional actions also include dispelling cold, strengthening the body, brightening the eyes, regulating nutritive (Ying) and defensive (Wei) Qi and the intestines, raising Yang, expelling wind and dampness, and resolving edema. The power of this point is best understood through its classifications as the He (Sea) point, Command point of the Abdomen, and Sea of Water and Grain point.  

Within the Shu point categories, zusanli is the He (Sea) point of the Foot Yang Ming channel. He (Sea) points have absorptive, internalizing properties that treat disorders of the Fu organs (in this case, the stomach) and represent the plunging of energy into the interior of the body. Since zusanli is on a yang meridian (Foot Yang Ming), the He (Sea) point elementally corresponds to earth. When considering Wu Xing, or Five-Element Theory, zusanli is literally the Earth yang point within the Earth meridian; hence, ST-36 is effective in treating counterflow qi and diarrhea, disorders of the stomach, and regulation of dampness.

Some texts reference four Command points while others reference six; regardless, zusanli is one of the original Command points. Command points are individual points that have strong effects on their related body part. As the Command point of the Abdomen, ST-36 can treat any imbalance within the abdomen area with any etiology (hot, cold, excess, deficiency) whether it be chronic or acute.

According to Ling Shu, there are areas of the body that are understood as a collection, or “sea” of vital substances: qi, blood, marrow, and water/grain. It’s only fitting that zusanli would be the Sea of Water and Grain point; after all, the stomach is the first organ to interact with food which directly correlates with digestion and appetite. Whether it be abdominal fullness, spleen/stomach vacuity (e.g., hunger without desire to eat), dampness, or stagnation within the digestive tract, ST-36 is one of the most desirable points to incorporate for treatment.

Whether it be acupuncture, acupressure, moxa, or another TCM modality, keep zusanli as a point of consideration for treatment.

References:

AC100 Meridian Theory, Class 3 Lecture with Dr. Matthew Fellner, DACM, LAc

AC100 Meridian Theory, Class 5 Lecture with Dr. Matthew Fellner, DACM, LAc

Dorr, S. D. / C. (n.d.). ZUSANLI (STOMACH-36). Zusanli (stomach-36). Retrieved April 23, 2022, from http://www.itmonline.org/arts/zusanli.htm

Dupuis, C. J. (2022). TCM Acupuncture theory – command points acupuncture points theory. Yin Yang House. Retrieved April 23, 2022, from https://yinyanghouse.com/theory/acupuncturepoints/theory_commandpoints/

Stomach 36 (ST 36). Stomach 36 (ST 36) – Acupuncture Points – Acufinder.com. (2022). Retrieved April 23, 2022, from https://www.acufinder.com/Acupuncture+Points/Stomach+36+(ST+36)/69

TM111 Qi Gong Class 5 Lecture with Dr. Matthew Fellner, DACM, LAc

TM112 Fundamentals of Chinese Medicine Week 9 Lecture with Dr. Caroline Kiley, DAc, Dipl. Ac., LAc

TM120 Huang Di Nei Jin – 12 Channels Lecture with Dr. Yanming Zu, PhD, RPh, Lac

TM120针灸大成 Zhen Jiu Da Cheng and Point Categories Lecture with Dr. Yanming Zu, PhD, RPh, LAc

Zú Sān l?. English meaning of 足三裏 ( zu san li / zú sān l? ) – Stomach 36. (2022, March 8). Retrieved April 23, 2022, from https://www.hantrainerpro.com/tcm/chinese-english/translation-zusanli_st36.htm

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As winter begins to wind down and the snow melts most people’s minds turn to thoughts of flowers blooming, longer days, warmer temperatures and finally throwing off the shackles of cabin fever. But for 40 million people, spring also means sneezing, itchy eyes, wheezing, congestion, and the misery of feeling like you have a fish bowl permanently encapsulating your head.   It may even lead you down a dangerous and dark path to becoming…a…”Mouth Breather!” I know, I was once a mouth breather too. As a kid my allergies were so bad, people used to think my mother’s name was Bob. I could fall out of bed and not hit the hit the floor thanks to the pile of tissues that missed the garbage can. In order to avoid the label “mouth breather”, Americans spend billions of dollars on medicating their symptoms with common over the counter drugs like Zyrtec, Allegra, Claritin, etc. Some people have symptoms severe enough to warrant allergy shots, while others just tough it out through the entire season. Rarely though are people completely symptom free. There is however, a safe and extremely effective alternative to combat the annoying symptoms of seasonal allergies that will leave you feeling clear and able to pursue a fully enriched life as a “Nose Breather.” That alternative is…acupuncture.

Many people do not realize that one of the most profound effects that acupuncture has on the body is through regulation of the immune system. Any time a needle is inserted through the skin, the body automatically produces an immune response. Depending on the points chosen, the overall constitution of the patient, and the presentation of the symptoms, that immune response can either be enhanced to help fight off an external influence (such as viruses, bacteria, mold, pollen, etc.), or it can be suppressed to combat a hyperactive response to environmental factors (similar to the way an antihistamine works). Usually, the most immediate effect of the acupuncture is opening the sinuses and nasal passages. This can often be felt within the first few minutes of a treatment. Normally the effect is temporary, but after a few weeks of regular treatment, the sinuses become less swollen, and the nasal passages can remain clearer for longer periods of time. Most patient also notice a significant reduction in the frequency of headaches, eye irritation, and respiratory problems that also can be present. And of course, when you say ‘mom’, it won’t sound like ‘Bob’ anymore.   Acupuncture can also help to address the underlying immune factors cause you to react so strongly to environmental factors.  

Acupuncture’s ability to affect the immune system builds over time, so getting a head start on the Spring season is crucial. Don’t wait until you are miserable to start seeking relief. And don’t be a “Mouth Breather” for another allergy season.

Here are a few helpful facts and tips that you may not realize about allergies:

1. Most people whose allergy symptoms begin in March or April are reacting to tree pollen that actually can begin to bloom as early as February depending on the winter weather and geographical location. Another reason to start early.

2. Prolonged use of decongestants can actually make the congestion much worse because drying out the mucus membranes will cause swelling in the sinuses, thus narrowing the nasal passages.

3. Mouth Breathing also causes drying out of the nasal passages and swelling. And it makes for some very interesting noises when you sleep. And by interesting I mean awful, disturbing, morbid, and satanic. Every patient who comes for acupuncture receives exercises that teach proper nose breathing.

4. Many allergic symptoms can be attributed to improper dietary habits. People who have an allergy or sensitivity to gluten, wheat , dairy, etc. often experience severe sinus congestion, allergic rhinitis, and headaches in addition to stomach issues.

5. Dust is everywhere and when it collects, your allergies are kicked into high gear. Wash your sheets once a week and use mattress covers. Vacuum rugs frequently, and make sure you change the filters on your AC and heating systems approximately every 3 months. Keep humidity levels in the house at about

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Acupuncture for Hypertension

Based Complimentary & Alternative Med.

March 4 2014

Li et al.

“…acupuncture significantly lowers blood pressure in patients taking antihypertensive medications.”

It is not a bold statement to suggest that we are overmedicated in this country.  But there are certainly medications that are necessary and even lifesaving when taken appropriately.  Blood pressure meds fall into that category.  Many people are at risk of a cardiac event or stroke if they neglect to address their elevated BP.  But as is often the case, that type of medical intervention does not address the underlying cause of the problem.  High blood pressure may certainly be congenital, but often it is related to stress or lifestyle choices, including poor diet or lack of exercise.  Many people take the medication, which often does exactly what it is designed to do(lower BP), but then forget about all the other reasons why they have the high BP in the first place.  One of the best choices you can make to help lower blood pressure and restore your body to a healthy state of balance is to do acupuncture.  As the research above states, acupuncture can significantly lower blood pressure in patients already taking medication.  Acupuncture can help regulate the chemicals directly implicated in maintaining proper blood pressure, including renin & angiotensin.  Acupuncture is relaxing and helps to offset the stress that is a major precipitating factor in chronic elevated BP numbers.  And although acupuncture is a safe and effective method of treatment, it does happen overnight.  It is best to start by establishing a routine, usually once or twice weekly to kickstart your body into healthier habits.  Over time you will start to see some great results and be able to manage your blood pressure easier and with greater confidence.  Here are a few statistics to consider:

• Having high blood pressure puts you at risk for  and , which are leading causes of death in the United States.¹
• 中国P站 75 million American adults (32%) have high blood pressure—that’s 1 in every 3 adults.³
• 中国P站 1 in 3 American adults has prehypertension—blood pressure numbers that are higher than normal—but not yet in the high blood pressure range.³
• Only about half (54%) of people with high blood pressure have their condition under control.²
• High blood pressure was a primary or contributing cause of death for more than 410,000 Americans in 2014—that’s more than 1,100 deaths each day.¹

High blood pressure costs the nation $48.6 billion each year. This total includes the cost of health care

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Inflammation is a buzzword gaining traction across the medical and wellness industries.? Inflammation has been implicated as the cause for almost every kind of illness and disease today, from allergies to arthritis to heart disease, Alzheimer’s, and even cancer.? And recent research is suggesting that many of the post-COVID health-related issues may stem from inflammatory processes that linger after the disease runs its course.? Reducing inflammation will not only make you feel more vibrant and healthy but will also significantly reduce your likelihood of suffering from a chronic disease.? Inflammation is most likely caused by an imbalance of bacteria and fungi in the GI tract, but can also be caused by:

• Stress
• Environmental toxins
• Poor diet
• Lack of adequate sleep and/or exercise

Many people don’t realize that prolonged exposure to stressful situations can lead to a near-permanent elevation of inflammatory chemicals in the body.

Combatting inflammation requires a combination of a healthy diet, exercise, good sleep habits, and stress reduction.? Acupuncture can be a powerful tool in your fight against inflammation.????? Acupuncture has been proven to promote circulation and release many anti-inflammatory chemicals including dopamine, adenosine, and endomorphin.? Acupuncture is a safe, effective, and drug-free treatment option that will help you:

          Feel less pain

          Have greater circulation

          Reduce Inflammation

          Respond better to stress

A 2014 Rutgers Medical School study published in Nature Medicine showed that acupuncture can directly stimulate the release of cytokines and dopamine, and it has potential benefits for treating all inflammatory diseases.

Science Newsline Medicine  February 24, 2014

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