Anyone who knows me knows that I Love Food. I also firmly believe that food is the best kind of medicine. I always encourage my patients to focus on their diet first if there is any chance of diet helping or changing their symptoms. After all, diet is something that while hard to change emotionally at times, is something you CAN change at will to improve your health. If it affects your symptoms, it also gives you control over your symptoms which can be a very empowering experience once you embrace that change.

Today, therefore, is a list of 7 superfoods for aging well. Since Facial Rejuvenation Acupuncture, Anti-Aging and lasting health and wellness are a primary focus in my practice, it is my pleasure to bring you this concise yet well researched list of additions to your daily diet that can help you stay well! Enjoy this short and sweet list, try eating these foods more regularly and see how you feel. I hope you'll agree that they really are super!

Olive Oil
Olive oil is beneficial for many reasons. Researchers now know that this oil contains the antioxidants called polyphenols, which can help prevent age-related diseases. 

Fish
Fish like wild caught salmon are a no-brainer. They are packed with omega-3 fatty acids, which help regulate cholesterol levels and can improve heart health, which become increasingly important to take care of as we age. 

Nuts
Nuts like almonds are packed with vitamins and minerals, as well as antioxidants and other nutrients that help fight aging. Those who incorporate nuts into their diet are shown to potentially add years on to their lives. Nuts are a great way to also get more protein into your diet and keep you energized. 

Dark Chocolate
Quality dark chocolate not only tastes good but can also be great for your health. Cocoa is packed with flavonoids that are good for heart disease and promote healthy blood vessels. Add a little dark chocolate into your diet to help lower your risk of high blood pressure, type 2 diabetes, kidney disease and dementia. 

Blueberries 
Blueberries are known for their high amount of antioxidant properties. These berries can help inflammation and age-related deficiencies such as memory loss and motor function. 

Avocado
Avocado is filled with omega-3s and vitamin E, which prove to have many health benefits. If you are fighting aging skin, avocado is your go-to food for rejuvenating your skin as well as stronger nails and hair. 

Turmeric
Turmeric is an incredible herb that is often used in Chinese medicine for its anti-ageing benefits. A part of the ginger family, turmeric contains curcuminoids, which act as a powerful antioxidant to that can reduce inflammation and promote healing. This herb is perfect for Asian cooking and to add a little spice to dishes. ​

Sources
http://bit.ly/1SukKry
http://bit.ly/1qL3OY5

​PTSD is a physiological disorder that can result from being exposed to a traumatic event.  The disorder results in several different symptoms including anxiety, irritability, insomnia and flashbacks. The effects of post-traumatic stress disorder in someone’s life can be far reaching.  Feelings of hopelessness, shame and despair, problems at work or with relationships, serious health problems, depression, anxiety and drug or alcohol abuse are not uncommon. Getting help can be hard at first, but can have a great impact for helping PTSD. 

Acupuncture, MSRP & NADA
The Military Stress Recovery Project (MSRP) is a unique program that provides free community acupuncture to veterans and active duty soldiers with PTSD and their family members.
Treatment in a MSRP clinic is unique for several reasons.  Patients are treated in a group setting, sitting in comfortable chairs.  There is an environment of calm and support. The patients are treated using the National Acupuncture Detoxification Association (NADA) protocol, a series of 5 needles placed in one ear. The program is designed to address all the needs of people with PTSD.
The MSRP clinics have been very successful.  Patients report stress reduction, improved mental clarity, improved energy, enhanced performance, better sleep, fewer bad dreams and headaches, less anxiety and depression, reduced anger and pain, improved general health and better relationships.

Cognitive Behavioral Therapy
Cognitive therapy involves talk sessions between a therapist and their client. The therapist will help the patient work through their trauma and memory and can include techniques such as exposure therapy. This type of therapy is not for everyone but has been proven effective in beginning the steps toward recovery from a traumatic experience. 

Relaxation methods
A lot of the times, anxiety and high blood pressure come with PTSD. Practicing daily relaxation methods can help lower stress and anxiety due to PTSD. Meditation, yoga and breathing exercises can all help lower heart rate and calm the mind. Spending time in a quiet place in nature can also have calming effects. Taking the time out each day to practice mindfulness can be very beneficial in lowering PTSD symptoms. 

Eye Movement Desensitization and Reprocessing
EMDR therapy is practiced with a trained EMDR psychotherapist and involves allowing the brain to reprocess traumatic memories. It has been shown to reduce recovery time for PTSD patients and is less likely to cause triggers from the trauma than talk therapy. The American Psychiatric Association and Department of Defense/Veteran’s Administration recognize it as an effective treatment. 

Guided imagery
Guided imagery is a meditation therapy that can be used at home and involves listening to dialogues to help reduce anxiety, depression and other symptoms of PTSD. The recorded dialogues are listened to a few times a week and involve imagining oneself in nature and a calm environment.

Want to Learn More?
Interested or have questions? Or do you know someone suffering from PTSD in the Portland/Vancouver/Ridgefield/La Center areas whom you think would benefit from Acupuncture in particular? If so, please feel free to book in at All Ways Well or email us. We are happy to help in any way we can!

Sources: http://bit.ly/1rSwjDe, http://bit.ly/24Y9YCE

Quit the tobacco, and don’t start if you haven’t already
It should be common sense now that smoking or chewing tobacco can lead to multiple types of cancer. If you are trying to quit, you are not alone. Try joining a support group or making a plan for yourself to set goals for quitting. Facing addiction is hard, but not using tobacco can save years of your life.

Healthy diet
A healthy, well-rounded diet can do wonders for lowering your risk of cancer and overall wellbeing.  Cut out processed sugar and instead focus on whole foods such as fruits, vegetables and whole grains. Salmon is full of omega-3 fatty acids that have been shown to help fight cancer. Other fish that can help reduce the risk of endometrial cancer in women include halibut, sardines and tuna. 

Exercise
According to the Fred Hutchinson Cancer Research Center, women who are active have about a 30 percent lower risk of breast cancer compared to women who do not exercise as much. Even walking 25 minutes a day can make a difference in preventing cancer. Studies have also shown that walking 4 hours a week can lower the risk of pancreatic cancer by half. 

Sun protection
Protection from the sun should be another no brainer. Although sun exposure is necessary to get adequate amounts of Vitamin D, too much sun can be harmful. Make sure to wear sunscreen if you know you will be in direct sunlight for a long period of time. If you have any suspicious moles or have fair skin, make sure to check in with your doctor to ensure early detection if you think you might be at risk of melanoma. 

Green tea
Green tea, in some ways, can be a miracle-working drink. According to the National Cancer Institute, there has been more than 50 studies that have shown a connection between the tea and lowering the risk of cancer. Green tea contains a chemical called EGCG that is packed with antioxidants, making it a strong cancer-fighting compound. 

Consider a glass of wine
Great news, you don’t have to feel guilty about having a regular glass of wine at night. Studies have found that drinking a moderate amount of red wine can actually help lower the risk of certain cancer. Red wine contains the antioxidant called polyphenols that can help prevent the body from developing cancer cells. Also remember that too much alcohol consumption can have negative effects on the body and only should be consumed in moderation. 

Sources:
http://bit.ly/1Tmk1vW, http://bit.ly/1Tmk0rR

PTSD or Post Traumatic Stress Disorder is a physiological disorder that can result from being exposed to a traumatic event.  The disorder results in several different symptoms including anxiety, irritability, insomnia and flashbacks. The effects of post-traumatic stress disorder in someone’s life can be far reaching.  Feelings of hopelessness, shame and despair, problems at work or with relationships, serious health problems, depression, anxiety and drug or alcohol abuse are not uncommon. Getting help can be hard at first, but can have a great impact for helping PTSD.  

My grandfather was an alcoholic and died of it, and I am sure his alcoholism stemmed from PTSD related to WWII. It had far reaching effects in my family, making PTSD an issue close to my heart that I feel lucky to treat in my office.

A recent study into the efficacy of acupuncture as an adjunctive treatment for Post-Traumatic Stress Disorder has shown promising results. Researchers investigated the effects of acupuncture in adjunct to normal treatment approaches and the results showed significant improvement. Studies in the past have shown that veterans with PTSD are wary of seeking treatment for PTSD as many do not believe that mental healthcare can be effective. Researchers hope that with the increased efficacy of the adjunctive acupuncture treatment, veterans will be less reticent towards seeking treatment for PTSD. 

The acupuncture treatment also saw secondary benefits for those treated as many reported a decrease in depression and pain as well as a general improvement in mental and physical well-being. PTSD can be debilitating and even more so with little or no treatment. 
The Military Stress Recovery Project (MSRP) is a unique program that provides free community acupuncture to veterans and active duty soldiers with PTSD and their family members.

Treatment in a MSRP clinic is unique for several reasons.  Patients are treated in a group setting, sitting in comfortable chairs.  There is an environment of calm and support. The patients are treated using the National Acupuncture Detoxification Association (NADA) protocol, a series of 5 needles placed in one ear. The program is designed to address all the needs of people with PTSD.

The MSRP clinics have been very successful.  Patients report stress reduction, improved mental clarity, improved energy, enhanced performance, better sleep, fewer bad dreams and headaches, less anxiety and depression, reduced anger and pain, improved general health and better relationships.

Those suffering from PTSD should consult a doctor about treatment and discuss the option of acupuncture as well because it has been proven to help. If you're interested in trying acupuncture for PTSD issues please don't hesitate to contact me or book an appointment online anytime.

Yours in Health,
~Rebecca

Sources
http://bit.ly/1Os0ndF
http://bit.ly/1rSwjDe