Emotional Support for the Holiday Season

November and December can be some of the most wonderful and most stressful months of the year. Family closeness, preparing for celebrations, and colder, darker days can all bring depression and anxiety as well as comfort and joy. HaLé has expanded our psychotherapy offerings in time to support you through this potentially difficult time of year.

Susan Dendtler, MA, believes that we are all born with a great capacity for love, creativity, joy, and kindness. She has taught Restorative Yoga classes at HaLé for the last year, and is now seeing psychotherapy clients as well. She specializes in restorative practice and integrating yoga with mental health, and is able to meet each person where they are.

Susie embraces those of different cultures, genders, ages, and sexual orientations, and she is committed to creating a welcoming environment for everyone. She sees individuals and couples to process emotions, heal, and overcome any internal or external barriers to reaching their full expression of self. She has extensive experience working with children, teens and parents who have experienced trauma, grief, and loss, and is certified in Trust Based Relational Interventions and Trauma Informed Care.

Whether you need a little extra support through seasonal anxiety or depression, or have deeper emotions ready for healing, Psychotherapy at HaLé can help provide the emotional nourishment you need for your own health and wellbeing.

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.

Relief for Osteoarthritis

Osteoarthritis is a common source of joint pain, caused by wear on the protective cartilage cushioning the ends of the bones of the joint. It can start at any age, and by age 60, most adults have some arthritis. The bones most often affected are in the hands, spine, knee, and hip joints. Bodywork and massage, movement classes like yoga, and mindfulness practice can all help with the pain, stiffness, swelling, and decreased range of motion of osteoarthritis.

Part of osteoarthritis is that collagenous tissue will settle in to create a patchwork of scars that creates a lot of stiffness, and bodywork is effective at helping to restore that lost range of motion. It also works to realign posture, which relieves strain on affected joints, and decreases swelling. Additionally, massage and bodywork reduces pain by directly impacting the nerves of the affected joints.

When it comes to movement classes, the general rule for students with osteoarthritis is: if it hurts, stop and do it a different way. The benefits of yoga and other therapeutic classes include increased mobility, balance, and range of motion, all of which help to reduce arthritis pain. Everything done in class can be modified to accommodate physical issues, so if any pose or motion is uncomfortable, let the teacher know so they show you another way.

Mindfulness techniques are also proven to help treat people with osteoarthritis. They retrain the brain away from focusing on pain and thereby magnifying it and making it worse. The effects of mindfulness practice are cumulative; the more often you do it, the more it helps.

Osteoarthritis may be a common cause of pain, stiffness, and discomfort, but it is possible to feel significantly better through treatment. Supporting your health through bodywork, therapeutic movement classes, and mindfulness can improve both your symptoms and your overall sense of wellbeing.

Treatments for Autoimmune Disorders

There are over 80 kinds of autoimmune disorders, where the body is either attacking itself and causing physical problems in the organ or system it is attacking, or where it is creating excessive amounts of inflammation. Treatment focuses mostly on symptom management, and bodywork, movement classes, and mindfulness are all effective at treating autoimmune symptoms.

Bodywork supports clients with autoimmune disorders by reducing levels of inflammation and irritation. It helps move the body out of fight or flight mode and into rest and restore mode, which supports nutrient flow and reduces stress on organ systems like the adrenals. It also releases muscle tension and aches, which in turn helps to ease strain on the spine and joints. Bodywork sessions are able to be uniquely customized for specific disorders to support affected tissues, treat secondary symptoms, and move lymph fluid.

Movement classes like yoga and qigong also help treat autoimmune disorders by helping to lower immune response and inflammation in the body. The physical activity of the class helps to quell inflammation and reduce levels of stress hormones in the body. The mental awareness and focus of the classes support a sense of calm and well being, which helps relax the accumulated mental stress of a chronic condition.

Finally, Mindfulness is also effective treatment for autoimmune disorders. It is a proven method for reducing pain and discomfort, as it is able to turn down the volume on pain signals from the body. In the case of autoimmune disorders, this shift then sends a “cooling” message to the body’s inflammatory response, helping it to subside and come back into balance.

Autoimmune disorders are often chronic conditions that impact daily life in difficult and painful ways. At HaLé, we see firsthand how treatment through bodywork, movement classes, and mindfulness is able to help reduce pain, reduce inflammation, and improve quality of life.

How Mindfulness Reduces Pain

Mindfulness is a specific form of meditation that has been proven to reduce pain. Clinical trials have shown it to reduce chronic pain by 57%, and accomplished meditators can achieve even higher levels of pain relief. Other studies have shown that it does not use the body’s own natural production of opioids or endorphins to accomplish these reductions, so how does it work?

The practice of mindfulness brings quiet, focused attention to the body and its sensations. Typical exercises help you observe with the mind’s eye, and just notice what is happening. When we are in pain, our minds spend a lot of time thinking about it, trying to solve it, and worrying if it will ever end. Mindfulness allows you to observe painful sensations as you feel them, and quiet the mind’s reactions and struggle.

This process has the biological effect of soothing the brain patterns of your pain perception. With regular mindfulness practice, these changes will alter the structure of the brain itself so that pain is not felt with the same intensity.

This works because there are two layers to the perception of pain. First, there is the sensation of the illness, injury, or damage to the body that is causing the pain. Second, there is the brain’s reaction to this sensation. The brain is trying to protect the body from further damage or injury and so it focuses on the sensations of pain. This effectively turns up the “volume” and increases suffering. For chronic pain, this process becomes a feedback loop, and the brain gets better and better at feeling more pain.

Mindfulness practice effectively turns the volume back down again, so that the brain does not amplify the pain signals the body is sending. This in turn reduces the pain-related anxiety, stress, and depression, and creates room for the body to begin to relax and then heal.

Bodywork and Massage for Pain Management

Bodywork and Massage therapy can effectively relieve pain, offering proven benefits and an excellent safety record with few, if any, side effects. Pain is the reason for about 80% of physician visits in the U.S., and the CDC now recommends that doctors start with non-pharmacological treatments to address this pain, instead of prescribing medications.

Last year, the journal Pain Medicine published a systematic review and meta-analysis of 60 high-quality and 7 low-quality studies on the effectiveness of massage for pain. This included muscle and bone pain, headaches, deep internal pain, fibromyalgia, and spinal cord pain. It concluded not only that massage therapy does help relieve pain, but that it offers the added benefits of improved anxiety and health-related quality of life.  

Sometimes one bodywork and massage session will bring significant improvement, and other times a problem created over years of repetitive stress takes several treatments before it significantly improves. This is why other studies have looked at massage dosage, or how long and how often massage should be received. A study on neck pain showed that a longer session (60 min vs. 30 min) is more effective for pain relief, and that coming more than once a week for the first 4 weeks is 5x more likely to improve function and 2x as likely to bring a significant drop in pain.

At HaLé, our bodywork and massage therapists are experienced at treating pain and know that it responds best to an integrative approach that allows for healing on many levels, including biomechanical, neurological, and psychological. We can help you manage and reduce your pain, and our treatments have the proven side effect of improving your overall sense of well-being.

What Is CBD Oil?

CBD is cannabidiol, which is one of the many compounds that come from the cannabis plant. Unlike THC, it has no psychotropic effects and does NOT make you feel high. It is an effective treatment for a wide variety of health concerns, and is legal in all 50 states when sourced from hemp and has no THC content.

How it works: the human body naturally produces cannabinoids internally, and has two kinds of receptors for them: CB1 receptors, which are mostly in the brain, and CB2 receptors, which are most common in the immune system and affect inflammation and pain. CBD oil does not affect either of these receptors directly, but influences the body to use more of its own cannabinoids.

What it helps: At HaLé, the two most popular uses for CBD oil are for pain and sleep. CBD oil provides natural pain relief and helps reduce inflammation for both chronic pain and acute pain symptoms. It also helps regulate sleep by calming the nervous system, and is helpful both for ongoing sleep issues and for the dysregulation that comes from travel.

CBD oil can also help reduce anxiety behaviors that come from PTSD, anxiety disorders, and OCD, and it does so with very few side effects, unlike many of the medications often used to treat these conditions.

Side effects: CBD is widely tolerated by adults across a wide dose range. There are no side effects on the central nervous system, vital signs, or mood, among those who use it slightly or heavily. The most common side effect is tiredness.

CBD at HaLé: We are pleased to carry high quality CBD products from companies we trust. We offer some tinctures that go under the tongue for bedtime or daily use, a transdermal patch that lasts up to 12 hours, and some topical products that can be applied directly to where it hurts. A growing number of our clients have discovered that CBD is an effective supplement for them, and HaLé has come to believe strongly in the power of this plant medicine.

How to Practice Yoga at Any Age

HaLé has students ages 18 to 80, and yoga is a practice for people at all levels. Don’t let fitness or age keep you away! We especially recommend working deeper instead of broader. Instead of trying lots of different kinds of yoga, find one that works for you and stick with it. Allow yourself to become part of a community of people doing yoga together and supporting each other in the practice.

Going deeper instead of broader also works for the practice of yoga itself. People often do yoga positions too quickly, and are surprised when yoga doesn’t immediately fix their pain. Give pain time to resolve, as it is a good teacher, and yoga is not a pain free practice. Allow regular practice to layer its benefits over time, as yoga helps you find what challenges you, and how to address it. Yoga benefits are often physical, mental, and emotional.

It is important for yoga to feel convenient and enjoyable. Use props like blocks, straps, and bolsters to support a comfortable practice with proper alignments. Also, allow yourself to relax into restorative poses. Because restorative yoga lets gravity do the work, these poses can be the most mentally challenging. Move through the restlessness to find deeper benefits.

A yoga practice, because it engages both mind and body, does a lot to create health and ease discomfort in the body. It can lower pain levels, improve balance, and increase your overall sense of wellbeing. Give it time, deepen your practice, and remember not to take it too seriously. Yoga practice should also be fun.