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A Preview of Healthcare and Acupuncture in 2015

11/22/2014

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Well, open enrollment is in full swing for healthcare plans starting 2015 - in fact if you’re choosing an individual or family plan off the exchange, you have until December 15th to pick a plan and enroll!  So get to it.  Even if you are insured through your employer, you are likely being offered new plans to choose from and are bound to the same timeline.

Having trouble making heads or tails of the coverage options and what is best for you?  Guess what - you’re not alone.  The theme of the week in my office has been patients asking me what insurance plan is best, so I’m putting to paper my general recommendations based on healthcare updates in 2015.

A Quick Guide to Healthcare Plans in 2015

Simply put - what type of insurance plan is best for you depends completely on how you use healthcare.  Do you go to the doctor often in addition to your annual exam? Do you have children? A chronic illness? Or do you primarily use complementary and alternative care such as Acupuncture, Chiropractic and Naturopathic care?  Here are some simple recommendations for Oregon healthcare plans in 2015:
Best Insurance Plan for a Family - low deductible or copay plan ideal
check out Lifewise Essential Silver 2000, Lifewise Essential Silver 3000, MODA Standard Silver

If you have a family, especially with 2 or more young children, you can bet your bottom dollar that you’re going to go to the doctor a few times. You’ll likely end up in urgent care and maybe even in the ER for the highly active child.  With a family you want to choose the lowest premium plan you can that still reasonably controls out of pocket costs for doctors visits.  This means you either want a low deductible (preferrably $500 per person or less, but $1k is still reasonable) OR you want a plan with a reasonable deductible ($3,000 or less per person) that allows you a copay for doctor visits, urgent care and ideally ER visits.  A copay is not subject to deductible while a coinsurance percentage is - so even with a “reasonable” deductible instead of a low one, your out of pocket costs will be low for unexpected doctor visits if you have a copay instead of a coinsurance option.
Best Insurance Plan for a Healthy Individual - HSA or catastrophic
check out Bronze level plans such as Lifewise 5250 HSA, PacificSource Smarthealth Value Bronze HSA or MODA Be Smart

All insurance plans cover annual exams now, so if you are healthy and young you don’t need much more than that.  You’re better off with a low premium and little coverage.  You’ll save so much on premiums over time that you can afford to pay for care when you need it instead of paying (through high premiums) all the time.
Best Insurance Plan for Complementary and Alternative Medicine(CAM) - included CAM benefits or HSA
check out MODA Be Smart, All Lifewise Plans - can add dental/vision/CAM service, most Oregon Health Co-Op Plans also cover on a copay

Ideally, you will find a plan with a reasonable premium that includes coverage for CAM services on a copay not subject to deductible. If you can’t find a plan with a reasonable premium that covers this, however, an HSA is your best way to go.  With an HSA you get a low premium and high deductible, but all the funds you run through your self funded Health Savings Account are fully tax deductible and completely at your discretion - meaning CAM friendly!
Best Insurance Plan for Chronic Illness - HSA or low max out of pocket with good pharmacy benefits
check out Oregon’s Health Co-Op Simple Silver HSA Select, Lifewise Essential Silver $3,000 and MODA Be Prepared

If you have a chronic illness, you are probably taking or can expect to take medication and go to the doctor often.  It might seem like you want the most expensive cadillac of plans, but what you really need to balance is your premium compared to your maximum out of pocket and pharmacy expenses.   If your illness makes you likely to max out your benefits for the year, getting the lowest out of pocket max possible is your priority.  This is likely an HSA. If you go to the doctor often but don’t end up the hospital much, a copay plan or a plan with a low deductible and coinsurance is a good bet.

Stay Tuned for a Step by Step Guide and Glossary of Terms

There was way too much information to put in one blog post, so stay tuned to next week! If the guide above doesn’t give you enough information, next week (still before the deadline!) I’m going to give you a step by step “how to” guide that will walk you through assessing how you use healthcare and how to use that information to figure out what plan is best. AND I’m going to include a glossary of terms if things like “copay” and “coinsurance” and “deductible” make your head spin!

Health insurance is extremely important and extremely confusing, as well as a big investment of your hard earned cash. Spend the time to understand your options, speak to professionals and work with an agent to be sure you make the best choice for your individual healthcare needs!

Until next week, good luck!

~Rebecca
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Finally! A Way to Recover.

11/17/2014

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If you’ve ever been in an auto accident or had a major injury or surgery, you know the combination of swelling, inflammation and pain can be both incapacitating and debilitating.  One of the hardest things to discern is what you should do when during the inflammatory and healing process.  Personally and professionally I can say with confidence that if you don’t know where to start, try Acupuncture. Acupuncture can benefit and support you at EVERY STAGE of the inflammatory process.

Before I explain why, I have to debunk inflammation a bit. We think of inflammation as a dirty word, a bad thing that we should combat at all costs because it hinders recovery.  In actuality, inflammation is the bodies’ natural response to injury and it is actually a healing mechanism!  Acute inflammation is necessary, it is chronic inflammation - when the body can’t seem to turn off the process - where we get into trouble.

The good news is that, acute or chronic, Acupuncture can help.  As a natural healing method it does not interact negatively with any other therapy you might pursue, such as Physical Therapy or Chiropractic, or even drug therapies such as muscle relaxants and pain medication - the focus of Acupuncture is enhance to and rebalance the body towards achieving a healthy pain free state.

The Inflammatory Cycle and Where Acupuncture Fits In

The inflammatory cycle is actually quite interesting, and if you are a fit and active person it is worth acquainting yourself with.  If you understand the basics, the timeline especially, I personally believe you are much better able to take care of yourself appropriately which can speed recovery. So, here are the details of the phases of the inflammatory cycle:
ACUTE PHASE 
This phase lasts from injury onset to 72 hours post. During this phase, even if you only have a micro-tear (overstretching) as opposed to a major injury such as a car accident, you have active bleeding causing pain, swelling and redness. These help to improve blood flow and nutrition to the site of injury and are an effort by your body to immobilize the area. This phase can also be characterized by muscle spasm and pain as your body further seeks to immobilize damaged tissues.

TREATMENT - rest, hydrate, nourish. 
Feel free to move within a pain-free range of motion, but do not do anything that causes pain or strain - including bearing weight in the case of ankles and knees if bearing weight is painful. Drink plenty of water (minimum ½ your body weight in oz. per day) and increase Vitamin C - take at least 2,000mg per day.

HOW ACUPUNCTURE CAN HELP WITH THE ACUTE PHASE OF INFLAMMATION 
This is an important time for your body to mount its healing response, but also a time when it can begin the cycle that leads to chronic inflammation by mounting too strong a response relative to the injury. Runners work on their start out of the blocks incessantly because that initial burst of speed can determine the race.  Acupuncture during the first 72 hours after an injury can help reduce pain and help your body set the stage for balanced recovery.  Acupuncture will not stop the inflammatory process from happening, but it can reduce the inflammation to encourage the acute phase to end cleanly encouraging efficient recovery. It can also relax muscle spasm and change your bodies’ neurological perception of pain thereby naturally decreasing pain.

REPAIR PHASE 
This phase lasts from 72 hours to 6 weeks after the injury and this is when the body is actually repairing the injured tissues.  Collagen fibers are being created and laid down to knit and repair every tear no matter how big or small.  Depending on the severity of the injury, muscle spasms and pain can still be foremost during this time.

TREATMENT - hydrate, nourish, move. 
During this time continuing to hydrate and well and supplement Vitamin C in particular (essential for collagen production!) is very important. Bone broths are another good addition to this phase since there is collagen in the bone marrow itself, or even a Chinese Herbal Soup (usually made with chicken but can be made vegetarian) to encourage healing. Movement still within a PAIN FREE RANGE OF MOTION ONLY is important to encourage the new collagen fibers to grow, but this is still a delicate time for re-injury so returning to sport may not be wise - seeing a Physical Therapist is recommended to guide you through safe physical activity.

HOW ACUPUNCTURE CAN HELP WITH THE REPAIR PHASE OF INFLAMMATION
As in the Acute Phase, Acupuncture can help decrease inflammation and reduce pain and muscle spasm.  Acupuncture has also been proven to cause endorphin release which can naturally fight pain and stress.  Acupuncture can therefore reduce reliance on pain medications, improve sleep that is disturbed by pain, reduce pain associated with recovery and encourage return to activity, therefore speeding recovery on many fronts.

REMODELING PHASE 
This phase overlaps with the Repair Phase, lasting from 3 weeks to 12 months.  When the body lays down collagen in response to injury, it is not quite as “neat” as the body’s original connective tissue fibers. As you heal, repair and return to activity, you start using your body and stressing the new collagen fibers.  If they aren’t up to the task because they have been laid down in a really messy fashion, your body will break some of them down and remodel them into a more functional arrangement. During this phase you should experience reduced pain and increased range of motion, but you have to be moderate to avoid re-injuring yourself.

TREATMENT - move, nourish, hydrate. 
During this phase movement is key. Again, you will be prone to re-injury if you aren’t careful and working with a Physical Therapist is highly recommended, but you have to show your body what you want it to do - within SAFE LIMITS - if you want your tissue to be remodeled correctly. This is a time when you are beginning to test your limits, however, and some pain is expected as you recover.  To support your body in laying down collagen, keeping up with good hydration and nutrition is a must.

HOW ACUPUNCTURE CAN HELP WITH THE REMODELING PHASE OF INFLAMMATION
In the remodeling phase Acupuncture truly shines.  By this phase after a car accident in particular, you are starting to wean off medications (if you were on them in the first place), your PT is becoming more rigorous and you are chomping at the bit to get back to the life you want! Acupuncture can help with all of it - Acupuncture can reduce lingering inflammation towards preventing a chronic inflammatory response, reduce pain to allow you more pain free range of motion, reduce muscle spasm and tension associated with guarding patterns that may have been adopted during the Acute and Repair phases, AND it can encourage collagen production!

Acupuncture Reduces Inflammation and Promotes Long Term Healing After Injury

In short, Acupuncture is a win-win-win when it comes to injury recovery in every phase of the inflammatory process.  It can moderate inflammation out the gate, control and reduce inflammation during the slower phases of healing, while simultaneously reducing pain and relaxing muscles.  This works synergistically with all other injury and car accident treatments you might pursue.

My average moderately-injured auto accident patient comes in once a week for about 12 weeks total and makes a full recovery.  A minor fender bender patient can benefit from 2 to 4 treatments through the Repair Phase to ensure that minor aches and pains resolve instead of becoming something major without treatment. My severely-injured auto accident patients often come to see me every other week for a year after an initial series of 8-12 weekly treatments for support throughout the entire remodeling phase and likely have excellent results.

The best part about Acupuncture for auto accidents in particular is that its free! Covered 100% by your Personal Injury Protection (PIP) insurance in Oregon.

If you’re interested in knowing more about the above or more about how Acupuncture and Chinese Medicine can provide long term relief, please do not hesitate to contact me or book a consult in anytime!

Until next time,

~Rebecca

Patient Testimonial - "The Best At What She Does!"

This past summer I had a car accident, which left me with painful muscle injuries. Rebecca was the most knowledgeable and gentle practitioner, and I very much appreciated her extensive acupuncture and cupping skills. She always does a thorough analysis before each session and I feel extremely confident in her care. I will be returning to her for maintenance treatments in the future" ---B.S. December 2013
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7 Ways to Manage Your Food Allergies

11/12/2014

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Food allergies and food sensitivities are a central focus of my practice and my life.  As someone who is Gluten and Soy intolerant myself I know quite intimately how impactful food allergies can be.  For me, I was in constant pain until I finally figured it out Gluten in particular was the main offender, and when I stopped eating gluten it was kind of miraculous.  All the cramping, diarrhea, gas and bloating just went away.

Not everyone who has food allergies or sensitivities has quite so dramatic an experience after testing themselves (I did a full Elimination Diet which you can read about HERE).  Food allergies can cause a range of symptoms, from Irritable Bowel Syndrome (IBS) like I had or inflammatory bowel disease, to mild fatigue, headache, general malaise, even skin rashes and nasal congestion.  So when you are trying to sort out a possible allergy or sensitivity, you have to pay attention to all of your symptoms, not just the digestive ones.

Allergies, Sensitivities and Tolerance Levels

Furthermore, its worthy to note that Allergies vs. Sensitivies are really a matter of degree.  Whether you are allergic (meaning it will show up on a blood test) or sensitive (may or may not show up on a blood test) your experience of the symptoms can be just as dramatic and life altering.  

You also may have a tolerance level for certain allergens and when you tip the scales, you see a reaction but not otherwise.  I always explain it like this:
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When you eat something you are allergic or sensitive to, your immune system responds but if it responds in kind, you experience little to no symptoms.  This is your tolerance level.  The reaction is happening and your body has it under control.

When the body over reacts or under reacts you experience the difference between your allergy tolerance level and the hyper-immune response, or lacking response as the case may, be but usually the immune system is hyper-reactive and this causes your symptoms.  

7 Tips for Managing Food Allergies

Regardless of allergy vs. sensitivity or how far from tolerance your body and the allergens are taking you, there are many things you can do to manage food allergies.  Here are my favorite 7 tips for how to manage food allergies today!

  1. Try Mediclear or Nutriclear - these supplements are time and research tested to decrease inflammation in the gut and thereby, decrease inflammation overall while providing safe detoxification.  I always keep this on hand myself and if I indulge (purposefully or accidentally!) in something I know I’m allergic to, I take 1-2 shakes per day for 3-5 days depending on my symptoms to help my body clear it out.

  2. Get Regular Acupuncture - Acupuncture as an excellent research proven track record with regulating both the immune system and the digestive system.  Regular Acupuncture can help the body manage food allergies and sensitivities physically and energetically, and can especially lessen the effects of any known allergic response.

  3. Take Quercetin - Quercetin is a citrus bioflavinoid which decreases inflammation and is especially good for controlling and managing inflammation related to allergic response. It can be taken for regular preventative health, or for specific outbreaks as needed.

  4. Drink Bone Broth - many times the intensity of allergic response has to do with leaky guy syndrome - larger particles entering the blood stream that are not supposed to directly come in contact due to poor gut health.  A simple healing tonic? - bone broth!  The collagen in the broth helps to heal the guy while providing high quality easily absorbable nutrition.  Check out the Nourishing Traditions cookbook on the subject!

  5. Try Calm Wind Teapills for IBS - this traditional herbal remedy is for calming a spastic colon and astringing, so it is especially effective for IBS that tends towards loose stool.

  6. Eliminate Allergens From Your Diet (temporarily or permanently depending) - this can be done one by one for a minimum of 4 weeks per, or all at once with an Elimination Diet as a permanent move or to test yourself if you aren’t sure what you are allergic to.  If your symptoms are on the milder side and you give your body enough of a break from the allergen(s) you may be able to reset your tolerance level and indulge a bit here and there symptom free! As long as it isn’t all the time.  It generally takes at least 6 months of eliminating a known allergenic food before your tolerace level will reset, sometimes longer, and is generally only applicable in milder cases.
  7. Try Four Gentleman Teapills for general digestive health - Four Gentleman Teapills is a classic and very simple 4 herb Chinese herbal remedy for overall digestive health and for increasing energy.  This tonic goes very well with bone broth for healing the gut overall.
If you’re interested in knowing more about any of these suggestions or more about how Acupuncture and Chinese Medicine can provide long term relief, please do not hesitate to contact me or book a consult in anytime!

Until next time,

~Rebecca
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All Ways Well Wins TWO 2014 Nattie Awards!!

11/5/2014

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Favorite Natural Women's Health Specialist - Rebecca Hurwood, LAc with All Ways Well, LLC

Favorite Acupuncture/TCM Practitioner - Rebecca Hurwood, LAc with All Ways Well, LLC


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Thank you SO much to everyone who voted, I was really taken aback by winning in two categories!  

Hoping for more good fortune for all in these last few months of 2014 and into 2015 as well! 

~Rebecca

#gratitude #humbled #acupuncture

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Fueling Your Life Well

11/5/2014

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The old addage “you are what you eat” really is true.  I don’t know if you recall the big stories that hit in 2007 about mass spectrometer analysis of human hair, but if you do you will recall that if we are what we eat, in the US we would mostly be Corn and Soy. In fact, a 2007 CNN story revealed an average of 69% of our hair in the US is derived from corn!  Compare that to an Italian’s hair at the same time - 5% Corn.

Granted, in Italy today things are changing as young people shift away from their native Mediterranean diet, but what are we seeing today? More Diabetes, Obesity and Heart Disease - go figure…

Corn is not the killer, mind you, and neither is Soy but these mass spectrometer results reveal how insidious fillers are in our food - we give corn and soy to chickens and cows as feed and we use corn as a sweetener in almost every candy and condiment on the US market.  Pick up a package of almost anything at your local grocery, read the ingredients and you’ll see - corn, corn syrup, soy - almost always in the first line or first 3 ingredients.

Luckily, however, we are awash with choice and if we can adopt the idea that food is medicine and perhaps apply a little of the K.I.S.S. principle (Keep It Simple, Stupid) to the way we eat, a few small shifts can go a long way towards optimizing your health and wellness.

9 Good Eating Habits for Ideal Wellness

I personally believe in an 80/20 principle when it comes to eating - if you can do great 80% of the time, you can relax 20% of the time and you’re going to be just fine. Now if you are eating a special diet to cleanse or heal, you must be strict and aim for 100% but hopefully you are eating to heal for a specific reason with a limited time frame and can relax somewhat (food sensitivities excluded) after a 2-4 week period.

So, that said, here are 9 general principles that will help you shift your diet to a healthier place:
  • Avoid packaged foods - Packaged foods have unwanted fillers so keep them to a minimum in your diet
    • Replace them with whole fruits, vegetables and nuts
  • Avoid Simple Carbohydrates - Simple carbohydrates (like white rice, white bread) become sugar in the body, spiking your blood sugar, getting packed away as fat and taxing the pancreas
    • If you do eat them, combine simple carbohydrates with fats, proteins and fiber to stabilize your blood sugar as fat, protein and fiber take 2x as long to digest
  • Try to get 5 servings of fruits and vegetables in per day - it will maximize your nutrition and fill you up!  At least ½ of these should be GREEN
    • If its hard to get enough green foods in particular, try a green smoothie or a green food drink or supplement.  Not only are green foods highly nutritious, they are also alkalinizing to the body which can improve immunity.
  • Drink ½ your body weight in ounces in water per day - a well hydrated body is high functioning body!
  • Replace refined sugar with honey, xylitol or stevia - refined sugar is like eating or drinking inflammation and is a huge contributor to heart disease, diabetes and obesity.  Try to keep it to a minimum in the diet - reserve it for special occasions and holidays!
  • Watch portion size - remember a deck of cards is one serving of meat!
  • Replace some meat with vegetarian meals - its old news now that meat-heavy diets tax our planet and our food resources as time goes on and world populations increase.  In Chinese Medicine, balance is key and eating some meat is recommended, but here in the West we tend to overconsume.  Partake in Meatless Mondays or devise another tradition you like to remove some animal protein from your diet - your body and the planet with both thank you!
  • Eat fish! Its a lean protein with heart healthy benefits, definitely a go-to choice.
  • Consider Intermittent Fasting - If you tend to eat emotionally or like rich foods in particular, intermittent fasting can be an excellent way to stimulate the metabolism, control caloric intake and still be able to eat what you love.  The health benefits of intermittent fasting are very interesting, and its been touted as a research backed health movement in Europe for some time.  Check out this blog post I wrote about it previously for more information.

Simple, Healthy Eating Habits Are the Best

Truly, what all the above amounts to is eating simple - its a very Chinese Medicine based principle.  Simple, natural foods in reasonable amounts will serve you the best.  Make vegetables the base of your diet, and let everything else be an additive.  

Then, if you are what you eat, you won’t be corn or soy anymore, you’ll be you!  A beautiful balanced healthy you.  And it WILL show - in my Facial Acupuncture sessions I always include a lot of diet and nutrition counseling as well because truly, how your skin looks is about 85% what you eat, how you live your life, how you hydrate and how your genetics have lined you up.  Its about 15% everything on the outside - that is why Facial Acupuncture treats the whole body, not just the face.  Some more food for thought!

If you’re looking for more resources about food and diet, check out these books - they are some of my favorites that I always keep on my shelf and home and recommend to others.

Until next time,


~Rebecca
healthy eating habits, healthy fasting, healthy eating tips
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    Rebecca M H Kitzerow is a Licensed Acupuncturist practicing in La Center, Washington. With over a decade of experience she has won 10 Nattie consumer choice awards from Natural Awakenings Magazine since 2014.

    Rebecca practices a variety of Acupuncture and Traditional Chinese Medicine techniques including Tan Acupuncture, Kiiko style Japanese Acupuncture, Traditional Chinese Herbal Remedies, Cosmetic Acupuncture, Foot Reflexology, Cupping and Gua Sha. Rebecca strives to help people Be Well and Stay Well in every way.

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