Your golden years are meant to be a time filled with relaxation and joy after decades of hard work. Unfortunately, many seniors find this stage of their lives bleak. In fact, the CDC reveals that up to 13.5% of people over the age of 65 experience depressive symptoms. This can manifest in different ways, including irritability, pessimism, fatigue, insomnia, chronic pain, and apathy—all of which can significantly hurt a person’s quality of life. 

Unfortunately, even if a senior can recognize that they need mental health care, it can be hard to give them the right treatment. Many seniors are uncomfortable talking about their emotions and thoughts, which is also why ICA Notes shares that diagnosis alone can be tricky. At the same time, because up to 95% of adults over 60 have at least one chronic condition, prescribing pharmaceutical interventions can be complicated. Thankfully, there are drug-free mental health interventions that can do wonders for you. Here are some of them:

Embrace companionship

According to a study by BMC Public Health, about 50% of all seniors aged 60 are at risk of loneliness. This is mostly because many seniors are empty-nesters, widows, or widowers. Without any regular interactions, humans are likely to feel anxious and detached. Sadly, bonding with others is easier said than done, as seniors may face mobility, financial, or health issues. To remedy this, look to technology. Video calling apps are great mediums to connect remotely. If you’re not sure how to work this, you can ask somebody to schedule these ahead of time, so you literally just have to press a button. If you can afford it, smart assistants like Alexa can do all these for you using voice commands. Alternatively, you may want to look into a robot companionship. Evidence suggests that robot pets can provide comfort and stimulation that can help seniors feel more content and joyful. At the same time, these can act as conversation starters that may lead to new and flourishing friendships with other people. Since robot pets don’t require the same level of care as real furry friends, they’re also more manageable in the long run. 

Invest in your wellness

For some seniors, there is a certain shame associated with self-care. This is likely a generational effect that comes from growing up in a time where pampering yourself was considered a rare treat amid a lot of hard work. In reality, though, there is nothing wrong with taking care of yourself, regardless of age. Holistic wellness practices like acupuncture can even relieve you in various facets of your health, like physically, mentally, and emotionally. Some of acupuncture’s benefits that can specifically aid mental health issues in older adults include regulating sleep and moods. This is because scientists believe that acupuncture can encourage the release of chemicals and hormones (such as endorphins) that can control the circadian rhythm and inhibit stress. For older adults, this can result in more stable emotions and better sleep hygiene, wherein the mind and body can rest and reset. Presently, studies from platforms like Medline and Blue Moon Senior Counseling say that up to 50% of all seniors complain about poor sleep, while up to 1 in 4 suffer from mood disorders.

Find new purpose with others

Finally, plenty of seniors struggle in life because they feel lost. This is understandable, considering many have come from years of working or caring for others. In comparison, retirement can suddenly feel empty. If this feeling is allowed to fester, it can color your time and make it feel meaningless. To prevent these dark thoughts from taking hold, find a new purpose outside of yourself. This is why local senior advocate groups recommend that older adults find volunteer match opportunities. In these, seniors work with non-profit organizations to find the volunteering effort that best suits them. This means they'll account for your own interests, location, lifestyle, and capabilities. If you cannot physically volunteer, there are also online versions, like tutoring and mentoring programs. By volunteering, you’re uplifting not only your life but also the lives of those around you. Interestingly, a recent Reuters post even revealed that seniors who feel like they have a purpose live longer and happier lives. 

Article written by: Lana Preston

In our ongoing pursuit of optimal health and well-being, it is crucial to pay attention to our immune system. The immune system serves as our body's defense mechanism, protecting us from external pathogens and internal imbalances. Acupuncture, a cornerstone of traditional Chinese medicine, offers a holistic approach to support and strengthen the immune system. In this article, we will delve into the concept of Wei Qi, discuss how acupuncture can enhance immune function, and provide self-care suggestions for promoting a resilient immune system.

Understanding Wei Qi and the Immune System:
According to Chinese medicine, Wei Qi is a vital aspect of our immune system. Wei Qi refers to the body's protective energy, which forms a barrier against external pathogens. It circulates on the surface of the body, guarding us from invading pathogens such as viruses, bacteria, and allergens. When our Wei Qi is strong and balanced, we are better equipped to resist illnesses and maintain optimal health.

Acupuncture works by restoring the balance of energy within the body, including strengthening the Wei Qi and supporting immune function. Here are some ways acupuncture can help enhance your immune system:

• Regulating Immune Response:

Acupuncture has been shown to regulate immune responses by modulating the activity of immune cells and promoting a balanced immune reaction. It can help calm overactive immune responses in conditions such as allergies, autoimmune disorders, and chronic inflammation.

• Boosting White Blood Cells:

Acupuncture has been found to increase the production of white blood cells, including T-cells and natural killer cells, which play key roles in immune defense. By boosting the activity of these cells, acupuncture strengthens the body's ability to fight off infections and diseases.

• Enhancing Energy Flow:

Acupuncture stimulates specific points along energy pathways, known as meridians, to promote the smooth flow of Qi. By improving energy circulation, acupuncture helps to nourish the organs involved in immune function, such as the spleen and lungs, fostering a robust immune response.

Self-Care Practices to Support Your Immune System:
In addition to acupuncture treatments, incorporating self-care practices into your daily routine can further strengthen your immune system. Here are a few suggestions:

• Prioritize Quality Sleep:

Adequate sleep is vital for immune health. Aim for 7-8 hours of restful sleep each night to allow your body to recharge and regenerate. Establish a bedtime routine, create a comfortable sleep environment, and consider acupuncture to address any sleep disruptions.

•  Manage Stress Levels:

Chronic stress can weaken the immune system. Incorporate stress-management techniques into your routine, such as mindfulness meditation, deep breathing exercises, yoga, or tai chi. Acupuncture can also help reduce stress and promote relaxation.

• Balanced Nutrition:

Maintain a balanced diet rich in whole, unprocessed foods to provide your body with essential nutrients. Focus on consuming a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Consult with an acupuncturist for dietary recommendations that support immune health based on your individual constitution.

• Regular Exercise:

Engage in moderate exercise regularly to promote circulation, reduce inflammation, and support immune function. Find activities you enjoy, such as walking, swimming, or dancing, and incorporate them into your routine. Remember to listen to your body and consult with your acupuncturist for exercise recommendations.
​

• Prioritize Self-Care:

Make time for activities that promote relaxation, reduce stress, and nurture your overall well-being. This may include reading, spending time in nature, practicing hobbies, or enjoying quality time with loved ones.
​

In our ongoing pursuit of optimal health and well-being, it is crucial to pay attention to our immune system. The immune system serves as our body's defense mechanism, protecting us from external pathogens and internal imbalances. Acupuncture, a cornerstone of traditional Chinese medicine, offers a holistic approach to support and strengthen the immune system. In this article, we will delve into the concept of Wei Qi, discuss how acupuncture can enhance immune function, and provide self-care suggestions for promoting a resilient immune system.

Understanding Wei Qi and the Immune System:
According to Chinese medicine, Wei Qi is a vital aspect of our immune system. Wei Qi refers to the body's protective energy, which forms a barrier against external pathogens. It circulates on the surface of the body, guarding us from invading pathogens such as viruses, bacteria, and allergens. When our Wei Qi is strong and balanced, we are better equipped to resist illnesses and maintain optimal health.

Acupuncture works by restoring the balance of energy within the body, including strengthening the Wei Qi and supporting immune function. Here are some ways acupuncture can help enhance your immune system:

1. Regulating Immune Response:
Acupuncture has been shown to regulate immune responses by modulating the activity of immune cells and promoting a balanced immune reaction. It can help calm overactive immune responses in conditions such as allergies, autoimmune disorders, and chronic inflammation.

2. Boosting White Blood Cells:
Acupuncture has been found to increase the production of white blood cells, including T-cells and natural killer cells, which play key roles in immune defense. By boosting the activity of these cells, acupuncture strengthens the body's ability to fight off infections and diseases.

3. Enhancing Energy Flow:
Acupuncture stimulates specific points along energy pathways, known as meridians, to promote the smooth flow of Qi. By improving energy circulation, acupuncture helps to nourish the organs involved in immune function, such as the spleen and lungs, fostering a robust immune response.

Self-Care Practices to Support Your Immune System:
In addition to acupuncture treatments, incorporating self-care practices into your daily routine can further strengthen your immune system. Here are a few suggestions:

1. Prioritize Quality Sleep:
Adequate sleep is vital for immune health. Aim for 7-8 hours of restful sleep each night to allow your body to recharge and regenerate. Establish a bedtime routine, create a comfortable sleep environment, and consider acupuncture to address any sleep disruptions.

2. Manage Stress Levels:
Chronic stress can weaken the immune system. Incorporate stress-management techniques into your routine, such as mindfulness meditation, deep breathing exercises, yoga, or tai chi. Acupuncture can also help reduce stress and promote relaxation.

3. Balanced Nutrition:
Maintain a balanced diet rich in whole, unprocessed foods to provide your body with essential nutrients. Focus on consuming a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Consult with an acupuncturist for dietary recommendations that support immune health based on your individual constitution.

4. Regular Exercise:
Engage in moderate exercise regularly to promote circulation, reduce inflammation, and support immune function. Find activities you enjoy, such as walking, swimming, or dancing, and incorporate them into your routine. Remember to listen to your body and consult with your acupuncturist for exercise recommendations.

5. Prioritize Self-Care:
Make time for activities that promote relaxation, reduce stress, and nurture your overall well-being. This may include reading, spending time in nature, practicing hobbies, or enjoying quality time with loved ones.

Egg health

Getting pregnant can be frustrating when it isn’t happening as easily as planned. There are many reasons you could be dealing with a difficult pregnancy including egg health. There are many factors that play into egg health including blood circulation, stress and hormonal balance. For improving blood and oxygen flow, try to get some sort of exercise whether it is yoga, running or simply going on a brisk walk at least three times a week. Ask a massage therapist about abdominal massage, which can increase blood flow to the reproductive system. Stress can also play a very important factor in egg health. Find ways to destress with meditation practices, acupuncture and deep breathing. 

Hormonal balance

Hormonal imbalances in women are common and can result in weight gain, fatigue, skin problems, infertility and PMS. Hormones are an important part to our body’s growth and development, mood, reproduction and metabolism. To keep your body in balance, avoid high omega-6 polyunsaturated fats that are found in vegetable oils. Reduce your caffeine intake. Too much caffeine can have a negative impact on the endocrine system. Most importantly, make sure to get an adequate amount of sleep each night. When the body does not get enough rest, hormones cannot regulate. 

Breast health

There are many reasons that some women have a higher risk of breast cancer including both genetics and environmental impacts. Research has shown that keeping a diet of fresh, unprocessed foods can help the health of breast tissue. Chemical exposure from foods as well as other environmental factors have been shown to be high in women who have breast cancer. Foods to eliminate from your diet include highly processed foods, additives, canned foods and soy. Avoiding foods that are high in hormones and adding foods that are packed with antioxidants such as berries can help lower your risk of breast cancer. 

Metabolism 

Many women feel their metabolism has slowed over the years, making it harder to break down and burn calories and fat. Try adding more omega-3 fatty acids into your diet such as salmon and tuna. Omega-3 fatty acids have been found to help regulate blood sugar and lower inflammation, which can then improve metabolic function. Increasing strength training can also help give the metabolism a boost. The more muscle you have, the more your resting metabolism will increase to burn fat. Lastly, eating breakfast has been shown to give your metabolism a jump start for the day compared to eating your first meal later in the day. 

Immune health 

Don’t let the cold and flu season get you down this year. There are many natural ways to boost your immune system to prevent illness and to improve energy levels. Assess your stress levels and take action if you are feeling stressed and overwhelmed. Spend some time practicing deep breathing or finding an activity that you find relaxing. Try adding in more garlic and ginger to your diet. These natural ingredients contain properties that help boost the immune system and lower cold and flu symptoms. 

Try Acupuncture! - yes, Acupuncture has the ability to help with ALL of these aspects of women's health. Using hair-thin needles to stimulate the movement of Qi in the body, Acupuncture works to balance the energetic system and remind your body how to be optimally well and healthy. Many fertility clinics employ acupuncturists on site, especially to improve the success of IVF transfer, based on recent research. If you're interested in Acupuncture to improve your health, consider making an appointment today!

http://natural-fertility-info.com/increase-egg-health
http://wellnessmama.com/5946/natural-breast-health/
http://wellnessmama.com/5425/balance-hormones/
http://www.health.com/health/gallery/0,,20306911_7,00.html

Ready for some exciting news? Gary Wass, LMT who is an incredible massage therapist, will be seeing patients and teaching Tai Qi on site here at the Heritage Center starting September 30th.

Tai Qi classes will be held out of Blissed Bodywork next door from 9-10 am on Saturdays. Check out the Blissed Bodywork class schedule HERE

Gary will also be on site working out of my office providing massage services Saturdays after class. Interested in signing up? Click HERE to book a massage appointment direct with Gary.

Gary is an incredible practitioner with a passion for helping people. He has a specialty in Asian styles of bodywork such as Tuina and Thai massage and over 20 years of experience with massage and martial arts instruction. Gary and I met through his wife Sarah when she and my husband worked together out of a Physical Therapy clinic in SW Portland many many years ago. I am so excited that Gary and Sarah have crossed the river from PDX to SW Washington and that Bhrigha and I get the privilege of sharing his knowledge and services with you.

You can click HERE to go to Gary's website and learn more about his practice and his services, or click below to book in for a Tai Qi class or Massage. Gary is offering a $20 special to new patients in La Center for a limited time, book now!

A study conducted by the Tzu Chi University in Taiwan demonstrated that cupping, a modality of Traditional Chinese Medicine, provided significant pain relief for chronic neck and shoulder pain. The participants in the study received a total of four cupping therapy treatments that lasted 10 to 15 minutes.

They also received acupuncture and massage. The effects were measured using skin surface temperatures, blood pressures and pain intensity levels of each participant. Overall, the surface temperatures increased, indicating better blood flow to the area, while the blood pressure measurements and the pain intensity levels decreased. This study confirms acupuncture and specifically, cupping therapy, can be provide effective pain relief without the harsh side effects of pharmaceuticals.

Neck pain is one of the most widely noted ailments in the world. Chronic neck pain is generally a type of musculoskeletal pain that occurs most commonly in middle and older aged people. This type of pain can be quite debilitating and it can affect a person’s life in multiple ways. Neck pain can prevent people from exercising, getting proper rest and even interacting with friends and family. The effects of chronic neck pain can be physical, mental and emotional.        
In the past, neck pain has been treated with over-the-counter painkillers or prescription painkillers, plus anti-inflammatories. However, there is currently a severe opioid crisis facing the United States and because of this, prescription opioids and the doctors that prescribe them are under scrutiny. Also, over-the-counter painkillers, like ibuprofen, are known to deteriorate the lining of the gastrointestinal tract increasing ailments such as acid reflux and ulcers. As an alternative, acupuncture and cupping are highly recommended, as they are natural and have virtually no side effects.

The toolbox of the TCM practitioner is filled with many items that allow for holistic treatments of the patients. Acupuncture is one of the tools that works very well at decreasing and eliminating chronic neck pain. But another modality has recently come into the spotlight and it is known as cupping therapy. 

Cupping therapy is a very old technique. Traditionally, a flame is inserted into a glass cup, drawing out the oxygen and creating negative pressure. The cup is quickly placed on the area affected to form suction. The sucking action of the cups draws out toxic blood and waste products, while drawing in oxygen-rich blood. The oxygen-rich blood being drawn into the muscles allows for faster healing of the affected area. The increased blood flow into the area also allows for the tissues to heal and become less tense. When cupping is added to regular acupuncture treatments, the results can be amazing.  Acupuncture also stimulates blood flow throughout the body, while reducing muscle spasms and decreasing pain. 

Many people hold stress and tension in their necks, shoulders and upper backs. By incorporating TCM techniques into a regular wellness plan, chronic neck pain, stress and tension can all be relieved and managed. Always remember to seek out a properly trained and fully licensed acupuncturist when needing healing. The results that an acupuncturist can provide may just change your life.