A patient recently asked me to compile some tips to help with concentration. I thought I could publish this, so others could benefit as well.
* Many people find it’s easier to concentrate in the morning. In Chinese medicine, certain functions are best done at a certain time - also called the Chinese clock. The Yi, or our ability to think/concentrate, for instance, is governed by the Spleen, which has most energy between 9am and 11am. According to the Chinese clock, this is therefore a good time to study or work. Keep work that needs more attention for this time, whilst other, less demanding jobs, can be kept for a different time.
* Have a nap! Studies show that a short nap of 10 to 20 minutes is not enough to make you feel groggy, but will refresh your brain enough to help with concentration. A short nap in the afternoon has also been shown in studies to be more effective than caffeine in waking you up.
* Avoid constant sensory input. Multi-tasking (trying to do more than one thing at a time), loud noises, and visual stimulation (such as from a T.V./phone/tablet) make concentration much more difficult, and being around them or doing them too much (even at other times, when you are not particularly trying to focus on work) can put you into a habit of non-attention which can be hard to break.
* Take breaks. Go outside and breathe deeply or take a brisk walk. Make yourself do this often and you’ll be able to return to your task recharged and ready to focus more creatively. A regular exercise routine (something that gets you slightly out of breath - about 5 times a week), will help as well.
*Learn to meditate. Meditation is the most powerful of all concentration enhancement techniques. Learn a few simple meditation techniques and practice them at least five minutes daily.
- While meditating, watch your breath. Don’t control it in any way, just observe. This teaches you to focus your mind on one thing at a time. As you observe your breath, it will slow down, along with your mind (this is a scientifically well-documented), and you move into a dynamic, peaceful (but not sleepy) state of being. Breathing from the abdomen and putting your attention on those breaths can help you relax. Try placing your hands on your belly. When you breathe in and breathe out, your hands may gently move. Focusing on this movement gets your mind off of your busy thoughts and onto your body. You can distract yourself and bring yourself to a different place.
- You can try the 4-7-8-breathing technique for relaxation. This breathing exercise is utterly simple, takes almost no time, requires no equipment and can be done anywhere. Although you can do the exercise in any position, sit with your back straight while learning the exercise. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth, and keep it there through the entire exercise. You will be exhaling through your mouth around your tongue; try pursing your lips slightly if this seems awkward.
•Exhale completely through your mouth, making a whoosh sound.
•Close your mouth and inhale quietly through your nose to a mental count of four.
•Hold your breath for a count of seven.
•Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.
- Mindfulness is a great way to learn to "be in the moment". There is lots of help out there. You could read a book about it, try a class, or get some online guidance with https://www.headspace.com/science/mindfulness-meditation-focus. The comedienne Ruby Wax has written a lot about how mindfulness helped her and she has a Facebook page where she posts regular tips.
Friday 29 January 2016
Sunday 1 July 2012
Natural labour induction
I just reworked my advice sheet for natural inductions (well, the football is on....), and as it contains a lot of practical advice, I thought it would be good to share it for all the pregnant ladies out there who are getting close to their due date:
Natural
labour induction
For 40 weeks you've been waiting for this day. Your birth plan
is ready, your bag is packed and surely any minute now you will have your first
contraction! But... nothing… not even a twinge!!!!
Patience is a virtue ~ baby will come when he or she is
ready! But if an induction date is
looming, you might feel like you want to give him or her a gentle nudge. So
here are some alternative methods to bring on labour:
Before you do anything: get the “all clear”!
It’s
important to have the all clear from your midwife or consultant, especially if
you have a pre-existing medical condition. This usually means you will be 40
weeks+.
Acupuncture
Studies have found the benefits of
acupuncture for labour induction are:
o time from due date to delivery is reduced
o faster cervical ripening and dilation
o stronger and more frequent contractions
o lower likelihood of medical interventions such as
caesarean section or oxytocin
o relaxation.
Please check the website of the
British Acupuncture Council for details of these studies (www.acupuncture.org.uk, Acupuncture in
pregnancy and labour: the evidence for effectiveness).
Sometimes only 1 treatment will
suffice, but often a second or third treatment within a few days is required.
Natural tips
In addition to having acupuncture
(usually 2-3 sessions closely together), also try the following:
o walk – climb stairs – sit on an exercise ball -
basically keep your pelvis moving as much as possible!
o drink raspberry leaf tea
o it might not be your top priority, but sex is also
beneficial (on the condition that your waters haven’t broken, though, due to
risk of infection) – prostaglandins in semen and uterine contractions with
orgasm might just help to set things off– trying to find a comfortable position
could also be fun!
o take 1000mg of evening primrose oil per day orally
– also at night before bed, poke a small hole in a capsule and insert vaginally
(again, waters have to be intact – wear a sanitary towel) – the EPO suppository
helps soften the cervix
o try nipple stimulation – this releases natural
oxytocin, you need a lot of stimulation to release noticeable amounts, but in
addition to the other measures, it might just help – also watch videos of
breastfeeding mums on Youtube as this might also help you release oxytocin
o visualisation/relaxation – tension is
counterproductive in labour, so find a way to relax and visualise your baby
moving through the birth canal and being born
o Debra Betts has a lot of information on her website
– use the acupressure points clearly marked on her website several times per
day http://acupuncture.rhizome.net.nz/acupressure-intro.aspx
Friday 29 June 2012
Allergies have sprung!
If you dread the better weather now it has finally arrived, if allergies have sprung too… read up on some advice:
For those who suffer from seasonal allergies, this time of the year can feel like a disheartening blur of symptoms: runny nose, sneezing, itchy eyes, headaches, difficulty breathing and coughing, often resulting in difficulty sleeping. Many perceive hay fever as a trivial condition but the reality is far different. Seasonal allergic rhinitis brings with it a great deal of suffering for months at a time, which for teenagers unfortunately also coincides with the exam season.
Rather than temporarily alleviating these symptoms the way allergy medications do, acupuncture addresses the underlying imbalance that’s causing symptoms in the first place, allowing you to enjoy the outdoors all season long. Acupuncture can be a useful complementary or alternative treatment for people with seasonal allergic rhinitis. It has been studied to work as well as or in conjunction with antihistamines in improving symptoms and/or increasing symptom-free days (Ng 2004; Brinkhaus 2010). Treatment is believed to stimulate the nervous system and cause the release of neurochemical messenger molecules. The resulting biochemical changes influence the body’s homeostatic mechanisms, thus promoting physical and emotional well-being. Stimulation of certain acupuncture points has been shown to affect areas of the brain that are known to reduce sensitivity to pain and stress (Hui 2010).
When to start treatment?
According to acupuncture textbooks, 4-6 weeks before the hay fever season starts. This will give an opportunity to aim treatment at strengthening the body’s energy and starting to address the internal imbalance that is making the sufferer sensitive to pollen allergens.
In practice, the vast majority of people come to see me when they have all the symptoms of hayfever and are desperately looking for some relief! As the effect of acupuncture is often immediate, it is not too late to have treatment at this stage, so don’t be discouraged to try.
How many treatments will I need?
Since everyone is so different, and lifestyles so varied, it is impossible to define how many treatments will bring a lasting effect. You will see changes during a course of treatment, and some patients will notice a difference even after the first treatment. An initial commitment of 1 treatment/week might be required. Once the benefits last, however, the treatments can be spaced further apart. Patients often report that symptoms decrease year by year, so only a ‘top-up’ treatment will be required.
Hay fever is something many people have come to accept as an inevitable part of spring- and summertime. It doesn’t have to be this way. Acupuncture can relieve and prevent seasonal allergies, without negative side effects. So go out and celebrate the glorious weather, no strings – or tissues – attached.
Tip…
One thing that also seems to help is to regularly eat local honey, especially during the 3-4 months preceding the peak time of your hay fever symptoms. Call your local member or the British Beekeepers Association and find out where you can buy a local honey. Local health food shops or farm shops often are a good source. There seems to be something in the fact that local bees collect pollen from your area. If you eat it regularly, your immune system might not react that severely by the time the high pollen counts arrive.
For those who suffer from seasonal allergies, this time of the year can feel like a disheartening blur of symptoms: runny nose, sneezing, itchy eyes, headaches, difficulty breathing and coughing, often resulting in difficulty sleeping. Many perceive hay fever as a trivial condition but the reality is far different. Seasonal allergic rhinitis brings with it a great deal of suffering for months at a time, which for teenagers unfortunately also coincides with the exam season.
Rather than temporarily alleviating these symptoms the way allergy medications do, acupuncture addresses the underlying imbalance that’s causing symptoms in the first place, allowing you to enjoy the outdoors all season long. Acupuncture can be a useful complementary or alternative treatment for people with seasonal allergic rhinitis. It has been studied to work as well as or in conjunction with antihistamines in improving symptoms and/or increasing symptom-free days (Ng 2004; Brinkhaus 2010). Treatment is believed to stimulate the nervous system and cause the release of neurochemical messenger molecules. The resulting biochemical changes influence the body’s homeostatic mechanisms, thus promoting physical and emotional well-being. Stimulation of certain acupuncture points has been shown to affect areas of the brain that are known to reduce sensitivity to pain and stress (Hui 2010).
When to start treatment?
According to acupuncture textbooks, 4-6 weeks before the hay fever season starts. This will give an opportunity to aim treatment at strengthening the body’s energy and starting to address the internal imbalance that is making the sufferer sensitive to pollen allergens.
In practice, the vast majority of people come to see me when they have all the symptoms of hayfever and are desperately looking for some relief! As the effect of acupuncture is often immediate, it is not too late to have treatment at this stage, so don’t be discouraged to try.
How many treatments will I need?
Since everyone is so different, and lifestyles so varied, it is impossible to define how many treatments will bring a lasting effect. You will see changes during a course of treatment, and some patients will notice a difference even after the first treatment. An initial commitment of 1 treatment/week might be required. Once the benefits last, however, the treatments can be spaced further apart. Patients often report that symptoms decrease year by year, so only a ‘top-up’ treatment will be required.
Hay fever is something many people have come to accept as an inevitable part of spring- and summertime. It doesn’t have to be this way. Acupuncture can relieve and prevent seasonal allergies, without negative side effects. So go out and celebrate the glorious weather, no strings – or tissues – attached.
Tip…
One thing that also seems to help is to regularly eat local honey, especially during the 3-4 months preceding the peak time of your hay fever symptoms. Call your local member or the British Beekeepers Association and find out where you can buy a local honey. Local health food shops or farm shops often are a good source. There seems to be something in the fact that local bees collect pollen from your area. If you eat it regularly, your immune system might not react that severely by the time the high pollen counts arrive.
Thursday 28 June 2012
Fertility treatment: the stressful hurdle race. How can acupuncture help?
Having fertility treatment can be very stressful, and I speak from personal experience. It was my own fertility journey that brought me to acupuncture. The years of trying to conceive naturally, raised hopes, disappointments, endless doctor and specialist appointments and medical procedures might be behind me now, but I still vividly remember the emotional stresses that went hand in hand with it all. For me, it was all worth it in the end and on top of it, the fertility treatments made me go and see an acupuncturist… a turning point, not just for our family, but also for my career. I was fascinated, so went on to study a degree course and have now been supporting couples through their own fertility journey for several years.
I often compare the whole IVF procedure to a hurdle race as stress levels are high at every stage, not just whilst waiting for the end result. You are riding a rollercoaster of emotions, not helped by the fact that taking all the different drugs can make you feel as though your hormones are out of your control. Your partner may feel slightly left out with all the focus on your body. In addition, he too will be desperate for the treatment to work.
Counselling is a very good way of dealing with the emotions of fertility treatment in a safe environment. Ask at your fertility clinic if they have a counsellor available, and if they don’t, speak to your GP. Alternatively, the British Infertility Counselling Association (bica) has a search facility on their website. Complementary medicine can’t unblock tubes or make eggs if you’ve had an early menopause, but it can help get you in the best possible shape to deal physically and mentally with the challenges ahead when trying to conceive. Whilst some studies have shown that moderate stress levels can even be beneficial for success rates in IVF cycles, the often constantly high stress levels during several years are, however, detrimental. Fertility patients are often left feeling out of control and this type of stress plays havoc on health.
Research has shown that acupuncture may benefit stress levels, anxiety disorders and even depression by acting on areas of the brain known to reduce sensitivity to pain and stress. It regulates levels of neurotransmitters and hormones such as serotonin, noradrenaline and dopamine, hence altering the brain’s mood chemistry to help to combat negative affective states. Stress activates the sympathetic nervous system, while acupuncture can activate the opposing parasympathetic nervous system, which initiates the relaxation response. Patients often talk of getting into that lovely, almost slightly drowsy, relaxed state. Magic needles!
On top of that, I find that once patients start feeling better, they often find their own strategies to control stress. They also find the strength to address their lifestyle and diet, all important factors in fertility.
You might have heard of clinical trials, of which most seem to suggest that acupuncture may be useful in the embryo transfer stage of IVF, and results in an increased pregnancy rate and a greater number of live births. Please check out the website of the British Acupuncture Council (BAcC), for more detailed references to this research. Statistics, protocols and success rates are one thing, however. Traditional acupuncture takes a holistic approach to health and endeavours to re-address the imbalances in each individual. The traditional acupuncturist’s skill lies not just in being aware of the latest research and protocols, but also in identifying the precise nature of the underlying disharmony and selecting the most effective treatment. The choice of acupuncture points will be specific to each patient’s needs.
When I first walked into my acupuncturist’s treatment room 10 years ago, little did I know how it would change my life for the better, and in how many different ways. I still get stressed, of course I do, but I now feel I have the tools to deal with it much better.
I often compare the whole IVF procedure to a hurdle race as stress levels are high at every stage, not just whilst waiting for the end result. You are riding a rollercoaster of emotions, not helped by the fact that taking all the different drugs can make you feel as though your hormones are out of your control. Your partner may feel slightly left out with all the focus on your body. In addition, he too will be desperate for the treatment to work.
Counselling is a very good way of dealing with the emotions of fertility treatment in a safe environment. Ask at your fertility clinic if they have a counsellor available, and if they don’t, speak to your GP. Alternatively, the British Infertility Counselling Association (bica) has a search facility on their website. Complementary medicine can’t unblock tubes or make eggs if you’ve had an early menopause, but it can help get you in the best possible shape to deal physically and mentally with the challenges ahead when trying to conceive. Whilst some studies have shown that moderate stress levels can even be beneficial for success rates in IVF cycles, the often constantly high stress levels during several years are, however, detrimental. Fertility patients are often left feeling out of control and this type of stress plays havoc on health.
Research has shown that acupuncture may benefit stress levels, anxiety disorders and even depression by acting on areas of the brain known to reduce sensitivity to pain and stress. It regulates levels of neurotransmitters and hormones such as serotonin, noradrenaline and dopamine, hence altering the brain’s mood chemistry to help to combat negative affective states. Stress activates the sympathetic nervous system, while acupuncture can activate the opposing parasympathetic nervous system, which initiates the relaxation response. Patients often talk of getting into that lovely, almost slightly drowsy, relaxed state. Magic needles!
On top of that, I find that once patients start feeling better, they often find their own strategies to control stress. They also find the strength to address their lifestyle and diet, all important factors in fertility.
You might have heard of clinical trials, of which most seem to suggest that acupuncture may be useful in the embryo transfer stage of IVF, and results in an increased pregnancy rate and a greater number of live births. Please check out the website of the British Acupuncture Council (BAcC), for more detailed references to this research. Statistics, protocols and success rates are one thing, however. Traditional acupuncture takes a holistic approach to health and endeavours to re-address the imbalances in each individual. The traditional acupuncturist’s skill lies not just in being aware of the latest research and protocols, but also in identifying the precise nature of the underlying disharmony and selecting the most effective treatment. The choice of acupuncture points will be specific to each patient’s needs.
When I first walked into my acupuncturist’s treatment room 10 years ago, little did I know how it would change my life for the better, and in how many different ways. I still get stressed, of course I do, but I now feel I have the tools to deal with it much better.
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