How Often Do You Need Self-Care?

Our bodies require regular care in order to thrive and heal, and one of the best ways to make sure we are on top of our self-care is to put it on our schedule instead of trying to fit it in around everything else. As a health and wellness practice, HaLe’ has experience with what kinds of schedules work best. Here are our recommendations, based on the state of your body:

Acute Pain: 3 classes/wk, bodywork or acupuncture every week

Acute pain is an active, painful flare up or injury. The body needs frequent treatment in order to release secondary tension, stimulate the parasympathetic nervous system, support the lymph system, regulate the pain signals, and generally assist the healing process.

Sub-acute: 1-2 classes/wk, bodywork or acupuncture every 2 weeks

Sub-acute pain falls between acute pain (sudden and awful) and chronic pain (long term, constant/consistent pain). It means that something hurts, but it hasn’t been hurting for a very long time and it isn’t terrible. The body is not in crisis but still in need of support and healing, so regular treatment until it resolves is recommended.

Chronic: Start with 2-3 classes/wk and bodywork or acupuncture every 1-2 weeks, then taper down

Chronic pain is long term pain that is not healing or getting better, and can be anywhere on the spectrum from unbearable to really annoying. Addressing chronic pain involves a combination of treatments to reduce overall pain levels and to treat the root cause of the chronic condition. This usually means coming often at the beginning, and as treatment makes progress at interrupting the pain cycle, tapering off gradually until treatments reach a maintenance level.

Maintenance: 1-2 classes/wk, bodywork or acupuncture every 4 weeks

To maintain a level of general good health and low pain, we recommend a basic self-care schedule. This helps resolve issues before they begin to hurt, reduces baseline stress levels, hydrates the connective tissue (fascia), and promotes a general sense of well-being. People who are very active or athletic may need more frequent self-care maintenance.

 

A Note on Mental Health care:

These same protocols can also be applied to mental and emotional health. Psychotherapy sessions for high distress, medium distress, chronic distress, and mental health maintenance often follow the same frequency guidelines as the pain levels, since mental and emotional distress is a form of pain. Coming to classes provides valuable support for regulating mood, reducing the physical symptoms of mental and emotional stress, and releasing emotional energy that is stored in the body. Adding bodywork and/or acupuncture to your treatment plan can treat imbalances that may be contributing to distress and help boost a sense of overall wellbeing.

Crackle and Pop: Knees and other Joints

Our knees and other joints can pop, grind, crunch, and make other interesting sounds. This can be alarming, causing worry about the health of the joint and whether the sounds are a sign of something serious.

What makes those sounds: There are a lot of complex tissues in our joints, and most of them can make some noise. Tiny bubbles can form in the joint fluid due to changes in joint pressure, and they make a sound when they pop. Ligaments and tendons can make a click or pop sound as they move over a bony lump and snap back into place. Cartilage can develop uneven areas as we age, and a grinding or crunching sound can be from those rough surfaces gliding across each other.

When to worry: As long as there is no pain or swelling, these sounds are not a reason to worry. They can come from age, use, or healed injuries, and the noises are not part of the alarm system of your body. Our body uses pain and swelling to indicate that there is a problem, and that is how you know when the joint needs extra attention and treatment. And if you ever experience a sudden pop followed by pain, that is almost always an injury that needs treatment.

Support for Joint Health: There are a few keys to supporting joint health, whether they are just making painless sounds or are causing discomfort. Bodywork and movement classes both help restore alignment so that the right muscles and connective tissues are working together, and to relieve muscle tension that can contribute to joint pain. Hydration of the tissues is also key to keeping joints supple and healthy, which is especially supported by bodywork and therapeutic movement. Acupuncture is also very effective at treating pain and the imbalances that may be causing that pain.

Joints like knees and shoulders that make interesting sounds without pain are not a cause for alarm. They can serve as reminders to stay committed to our self care, but do not indicate serious damage or injury to the joint.

Focus on Feeling Better: Rebalancing the Body

Our bodies function through complex biological systems interacting with each other. Because everything is interconnected, an issue in one part of the body can have widespread consequences. Rebalancing these systems can help to find and address root causes of pain and dysfunction, and to correct small imbalances before they start to have wider effects.

Acupuncture is focused on rebalancing the body. It is a complete medical protocol traditionally used to prevent and treat disease and to promote overall health. It uses tiny, hair-thin needles to cue the body toward balance, and is both very safe and effective.

Studies have shown acupuncture to be especially effective for pain. This is true for all kinds of pain, including arthritis, fibromyalgia, dental pain, menstrual pain, back pain, knee pain, and headaches. It both addresses the underlying imbalances that are causing the pain, and helps regulate the pain signals in the nervous system, which can snowball without effective treatment.

Acupuncture also helps to rebalance and treat the many other systems of the body. This includes addressing various kinds of allergies, regulating hormonal systems, bringing balance to the heart and circulatory system, and easing digestive difficulties. Most imbalances or health concerns can be addressed and improved through acupuncture, and at Ha.Lé we welcome the opportunity to partner with your doctor in your care.

Rebalancing the body through acupuncture also has the benefit of improving overall health and addressing small problems before they become big problems. As a preventative treatment, it can keep the many complex systems of the body running more smoothly, with fewer opportunities for dysfunction.

Balancing the body and maintaining that balance is one of the foundations of health and wellbeing. Acupuncture is a safe, effective way to promote that balance, creating health deep in the interconnected systems of the body.

Replenish Your Capacity to Give

Being generous brings joy and improves our overall health. However, our capacity to give can become depleted by stress, high expectations, and reduced feelings of empathy. In other words, we can feel so distressed that it becomes more difficult to connect with the joy of giving.

Being generous is a proven benefit to our health. It activates positive feedback loops in the brain that in turn can increase longevity, improve heart health, and release oxytocin, the happy trust hormone. However, it is not the size of the gift that brings these benefits, but our ability to connect with the people we are giving to, and to feel for ourselves the joy or support that gift brings them.

Our ability to feel that sense of connection and empathy is reduced by stress. Compassion fatigue, which happens when we care about others to the point that our ability to care becomes depleted, often contributes to a loss of empathy. Other causes include personal trauma, high anxiety or depression, and physical pain.

Reducing stress levels through self-care and pain management is an effective way to restore empathy and open-heartedness. Bodywork and acupuncture both help reset the nervous system away from fight or flight stress responses, even as they treat specific dysfunctions or imbalances. Therapeutic movement classes like HaLé Yoga and MELT help release stress that has become stuck in the body, rebalancing and resetting the nervous system. Psychotherapy and counseling help integrate body and mind, creating space for health.

Treating stress through self-care replenishes the body’s resources for connection with others. This allows us to more fully empathize with others, restoring our capacity to give and to experience the joys of generosity. At HaLé we encourage you to both take time for your own self-care, and to give that gift to others who also need a little replenishing.

Acupuncture for Depression & Anxiety

Acupuncture can be an effective treatment for stress, anxiety, and depression because it works like physical therapy for the nervous system. It trains the brain and nervous system to behave in ways that stabilize mood, decrease anxiety triggers, and bring a sense of happiness and ease.  

When we feel threatened, our body sounds the alarms and turns on the sympathetic nervous system to deal with the danger. However, most threats we face in daily life are mental and emotional stressors that can leave us feeling threatened all the time, which creates chronic stress. Emotional symptoms of chronic stress include anxiety, frustration, moodiness, overwhelm, inability to relax, and depression.

The key to treating chronic stress and its emotional symptoms lies in the central nervous system. Acupuncture is a safe and effective way to create positive changes in central nervous function, which helps to turn off the alarms of stress and bring the nervous system back into rest-and-digest mode. This more fully activates the Central Autonomic Network, which is the part of the brain that lives in the present and handles working memory and sensory input.

Scientific meta-analysis of studies done on the effectiveness of acupuncture treatments has also  shown that the “dosage” is important. In order to retrain the nervous system away from chronic stress, depression, and anxiety, patients need to receive more than 3 points per treatment, and sessions should not be spaced too far apart. Treatments at least once a week get the best results.

Acupuncture is effective for creating nervous system health and treating anxiety, depression, and stress. It can help us feel more focused, make better decisions, and be happier overall. When our nervous systems are in balance, we thrive.

Benefits of Acupuncture

Acupuncture is a complete medical protocol focused on correcting imbalances in the body. It has traditionally been used to prevent and treat disease, as well as promote overall health.

What it treats: Acupuncture is well known to help treat and reduce pain. This includes low back and neck pain, arthritis pain, headaches, and other common complaints. It also includes dental pain, sciatica, menstrual pain, and fibromyalgia and other pain syndromes. If the body is hurting, acupuncture has been shown to help reduce that pain.

Acupuncture has also been proven effective for correcting imbalances in order to treat high blood pressure, chemotherapy-induced nausea and vomiting, allergies, and the risk of stroke. It helps regulate mood, sleep, and digestion and so can also be effective for depression, anxiety, insomnia, and a variety of digestive complaints.

Risks: Acupuncture is a very safe therapy. The main risks are minor bleeding, bruising, or soreness at an insertion site. All needles are single use, sterile, and non-toxic.

But, needles?: Acupuncture needles are hair-thin and nothing like the needles we encounter at the doctor or dentist. It does not feel anything like getting a shot, and instead is designed to be the gentlest form of needling possible. Some people prefer to call them pins, though even pins are much thicker than acupuncture needles.

Comprehensive Care: Acupuncture treatments are not just about needling. They also incorporate herbs, cupping therapy, gua sha, moxibustion, and ear seeds as indicated, in order to best correct imbalances and bring the systems of the body into a state of improved harmony.

Acupuncture is a generally safe and effective way to help regulate the systems of the body, bringing them back toward balance. This reduces pain, eases symptoms, and prevents disease. It is a gentle and low risk therapy that creates health and boosts your overall sense of wellbeing.

Treatments for Neuropathy

Neuropathy is a painful and sometimes severe condition where nerve damage causes pain, tingling, and numbness from affected sensory nerves, and lack of coordination or control in motor nerves. It can be caused by cancer treatment medications, high blood sugar levels, and other conditions, and is most common in the feet and legs. Effective treatment calms the nerves and restores blood and oxygen flow so that the damage can heal.

Acupuncture is one of the most effective treatments for neuropathy, with an over 75% success rate after a course of 4 or 5 weekly treatments. Most people maintain their improvements unless the condition is caused by medication they are still taking. The treatments work to improve nerve conduction and reduce the stagnation of energy in the limbs, restoring balance to the flow of the body.

Bodywork and massage treat neuropathy by focusing on restoring blood circulation to the small vessels that provide oxygen to the nerves in the feet and hands. Without enough oxygen, the nerves malfunction and send signals of pain, tingling, burning, and numbness. Treatments need to be at least 60 min once/week and focus on working as deeply as is comfortable, with the goal of eventually flushing all the stagnant blood out of the tissue. It is also important to do at least 15 min a day of self-massage and range of motion exercises at home to support the detailed work of the treatments and continue to make progress.

Therapeutic movement classes, like yoga and tai chi, strengthen the communication between nerves and brain and also help treat neuropathy. Opening up the front of the body increases oxygenation and improves blood circulation, helping to nourish the affected nerves. Classes also are generally calming to the nervous system, which helps ease the pain symptoms. Regular classes, especially when taken along with other treatments, help keep the pain from getting worse and support the healing process.

Neuropathy is an often painful condition that can be treated, and acupuncture, bodywork and massage, and movement classes like yoga and tai chi all help reduce pain, increase circulation, and support healing for damaged nerves. Because nerve pain is often due to a lack of oxygen, increasing blood flow can go a long way toward easing symptoms and creating health.

Diabetes Support

Diabetes is a stressful and common condition that requires constant management. It puts tremendous strain on the physical body, and elevates mental and emotional stress levels. Creating health and support for diabetes means treating the body systems that are under strain and reducing overall stress levels so that you can switch the nervous system out of fight or flight mode and into rest and repair mode.

Bodywork and massage increases the circulation of blood and lymph, which brings oxygen and nutrients to tissues and boosts insulin uptake. It also calms the nervous system, helping to turn off the alarms, and is effective at treating the stiffness and mobility issues caused by high blood sugar levels.

Mindfulness practice helps to both lower blood sugar levels and to better self-manage diabetes. In one study, 16 weeks of practice improved mood, lowered stress, addressed sleep issues, and decreased fasting blood sugar levels.

Therapeutic Movement classes like yoga provide the physical activity needed to increase circulation, especially to the arms and legs, where people with diabetes most have issues. Regular physical activity also helps the body improve its response to insulin, and helps directly lower blood sugar levels by reducing stress hormones in the body.

Acupuncture is able to reduce the nerve pain and neuropathy that can come from diabetes. It also helps to lower blood sugar levels, and to regulate the urge to eat too much, drink too much, and pee too often. Overall, it helps to rebalance and support the many physical systems under strain from diabetes.

The constant management of diabetes means that you are in an ongoing conversation with your body about its health status on a daily basis. There are ways to have that conversation and to reduce the strain and stress of this condition through health care that also increases your overall sense of wellbeing and supports your whole self. All of these therapies, including bodywork, mindfulness, therapeutic movement classes, and acupuncture, work with the care of your doctor to improve health and quality of life.

Cupping Therapy Plays Well with Others

Cupping therapy is an important part of our integrative health practice because it supports the process of many of our treatments. I talked with several of our talented therapists about how it complements the work that they do. Every session of Ha.Lé Bodywork is adjusted to meet the needs of the client in the moment. For example, our therapists may take a sports massage focus for highly active bodies, a therapeutic or medical massage focus to treat pain and structure issues, or a lymphatic focus to move fluids and support the healing process. Often a combination of techniques are used, and cupping therapy helps support many of these treatment goals.

Sports bodywork:

Cupping therapy helps to jump start myofascial release. The negative pressure of the suction combined with movement gives a different sensation than other myofascial techniques and helps the muscle reset itself to where it needs to be because the fascia has released. It is a great complement to other techniques and can sometimes create shifts that provide instant relief and allow chronic problems to just fade away.

Therapeutic bodywork:

Using cupping therapy after an Ashiatsu treatment really helps to bring the blood flow to the area, especially any area that is feeling stagnant, like the back or arm. The suction also helps to release the muscle when it is contracting, making for a faster release and bringing blood flow more quickly to the area. Afterward, people tend to feel either really energized or like they just ran a marathon.

Lymphatic bodywork:

Cupping can be very effective in helping to break up scar tissue that is impeding lymph flow, but it is not usually indicated for treating lymphadema or other lymphatic issues directly because it can be too aggressive for the lymph system. However, cupping works through the use of negative pressure, and there is ongoing conversation in the lymphatic massage community as we learn more about how to use cups and other negative pressure tools gently enough to support the lymphatic system.

Acupuncture:

Cupping facilitates better movement of blood and qi in an acupuncture treatment because of the openness of the tissue. The cups create negative pressure, as compared with massage, which uses positive pressure. This negative pressure opens up muscle and tissue, which works in concert with acupuncture needles to move qi.

Health Tips for Jet Lag and Travel

The keys to taking care of your body while traveling are hydration, combating insomnia, and body comfort. We’ve asked some of our expert team how to best support the body through travel. Here is what they said:

Acupuncture AppleAcupuncture: These three acupressure points will help support your body through jet lag and travel weariness:

Stomach 36: Stretch legs out in front of you and place a pillow under your knees. Place the fingers of your right hand directly under the left kneecap. Just under the little finger, about a thumb’s distance from the shin bone you will find a little hollow place. That is S 36. Apply gentle even pressure for about a couple minutes and repeat on the other side.

Xin Bao 6: Find the wrist crease on the palm side of the left hand. Measure 2 thumb widths from the crease. The point is located between the tendons. Apply gentle pressure with the tip of the thumb for a minute or so. Repeat on the other side.

Ren 6: Lie comfortably on your back. Place the first 3 fingers of your left hand directly below your navel. With your right hand, place your index finger directly below your navel right next to your 3rd finger. Massage this point for a couple of minutes.

 

Woman On Yoga BolsterYoga and Therapeutic Movement:  When you come back from a trip, remember that there are 2 parts to a really good yoga practice: the physical, and what I call telling the truth. Physically, prioritize getting sleep, listen to your body, and allow a couple of days on either side of the trip to settle back in and recalibrate before you go back to your usual schedule.

A yoga posture that is especially helpful is a gentle forward fold, where you stand with your sitting bones on the wall, walk your feet forward 12-18 inches from the wall, and then bend forward. This has elements of child’s pose as you lay along your thighs, allowing you to breathe into your back a bit. Also helpful are gentle twists, inversions, downward dog, and cat-cow for spinal releasing.

For the second part, Telling the Truth, find a person that can hear you and is present for you where you are. Have a conversation about your trip and anything that shifted, or realizations, or experiences. Trips can often rearrange us a little and it is very grounding to connect with your people when you come back.

 

Various spices and herbsAyurveda & Nutrition:

Take Ashwaganda, which is a rejuvenate and helps with the way travel throws off the body’s biochemistry. Take it the night before and then while traveling, especially to help sleep. (available at HaLe’)

Take Triphala, which helps fix constipation, assists with detoxification, and regulates the bowels. (available at HaLe’)

Drink lots of water, and in summer, put things in the water like cucumber or mint to help cool your body.

Do dry massage: take a dry washcloth before you get in the bath and start at your ankles, brushing up toward the heart to get circulation going. This is especially good for when you’ve been sitting a long time.

 

zen stones jy wooden banch on the beach near sea. OutdoorBodywork: Biochemical processes don’t move as fast as we can travel, so the body needs support in catching up.

Help reset your sleep cycle with exposure to natural sun for at least 20 min. Using a natural sleep aid such as melatonin can also help.

Balance the hips and release the neck and shoulders because those can get compacted during travel.

We need to stay more hydrated than usual. Coconut water and bottled spring water are especially good. 

Diet-wise, eat bananas and maybe some nuts. Avoid fatty foods, spicy foods, dairy, and caffeine.

Take an epsom salt bath with a little lavender or something in it that rejuvenates to help with travel weariness.