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*Please Note our Hours Change Starting in the Fall:
We will now be open
Every Other Saturday,
9-2pm with Katie
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Or Download our Scheduling App!
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We are pleased to announce our very first
Health and
Wellness Workshop!
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"How to Manage Stress & Get out of the 'Fight-or-Flight' Response:
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The Fight-or-Flight response that results when the body encounters stress, was an evolutionary development, meant to defend us from harm. Modern day living triggers it too often, which overwhelms the body and
shuts down the proper functioning of important systems such as the immune system and digestion.
There are many strategies and tools available for taking charge of this response,
lowering stress and improving overall health.
We will cover the basic functioning of the Fight-or Flight response and how best to manage it, in our first health and wellness workshop at Northampton Community Acupuncture.
Please join us!
*Save the date! Saturday, November 12, 10am-12pm. Reservations are recommended. More info to come soon!*
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Top 10 List for Immunity
Prevention and Treatment:
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Rachel Condon, Lic. Ac.
Katie Oleksak, Lic. Ac.
Often times when we think of Fall, we think about the start of Cold/Flu season. Most people wait until they are sick to seek treatment from a doctor. We are here to tell you that there are many natural ways to not only treat cold and flu, but to defend your immune system!
Don't be afraid to take charge of your health! Here are Rachel and Katie's Top Ten List for Immunity Prevention and Treatment--listed in no particular order.
Feel free to let us know of any of your tips as well: E-mail Us!
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- Herbal Supplements and Vitamins: There are so many to choose from. Do not fear! Here is a quick breakdown of some excellent herbs and vitamins for prevention and treatment of cold and flu.
Prevention: Elderberry, Astragalus, Oregano Oil, Vitamin C & D.
Treatment: Echinacea, Cat's Claw, Ginger, Garlic.
- Exercise: Take a walk! Many studies now show that moderate daily exercise, 20-30 minutes of walking, for example, can boost your immune system and cut down on the number of colds you get. Exercise has been shown to boost white blood cells, increase circulation and lymphatic drainage, and increase overall resilience to infections. Of course, if you have a fever, it is advisable to rest and let your body recover, and THEN get outside for a refreshing walk.
- Stay Hydrated! The fall is the season most associated with the Lungs in Chinese Medicine, and the lungs being the most exterior organ of the body, these are the most prone to dryness, as is the skin. Keeping yourself hydrated every day will help your lungs to stay strong, and help your skin keep out foreign invaders and pathogens.
- Get enough rest: The fall can be an extra busy time for many, with school starting for teachers and students and parents, and in general, many of us feeling that desire to get things done! Maybe it's related to that evolutionary desire to get the harvest in before winter, but whatever it is that drives us, the more balance we can bring to ourselves during these seasonal transitions, the less likely we are to get sick. And so, assume that you are likely to need MORE sleep than you did during the summer.
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- Probiotics: The number one supplement that you can take for your immune system is in the form of healthy 'gut' flora. This can be taken throughout the year or during cold and flu season. Not only is it great for your digestive system, but helps to stimulate immunity. The most effective way to maintain immunity with probiotics is through powder or capsule form, unless you are diligent about eating probiotic foods on a daily basis. This is especially important if treatment of a cold includes antibiotics, as these medications wipe out all of the good gut-bacteria in your system. Natural probiotic containing foods include yogurt and kefir, kombucha, and lacto-fermented vegetables such as kimchi, saurkraut, pickles, etc. We have a wonderful community resource in Easthampton, Revival Homestead Supply, where you can learn how to make these foods at home! Or you can purchase these delicious products from your local grocery, also locally made: kombucha from Katalyst Kombucha, and Real Pickles products - yummy!
- Mushrooms: This includes the immunity-fighting kind, not most types that are used strictly for cooking. Chaga, reishi & maitake are the big ones. New Chapter has an excellent formula, LifeShield Immune Support, packed with immune-boosting properties; this can be taken daily for prevention.
Chaga can be found in capsule form, as well as dried or even fresh! If you know how to identify it, you can harvest it yourself, respectfully, from birch trees. Acadia Herbals in Northampton also sells it in bulk, in dried form and can be brewed as a tea or made into a tincture. Chaga has been consumed for centuries in the East, and has recently gained popularity in the West, due to its healing properties as a powerhouse immune booster and antioxidant.
- Wash your hands!
We have been warned about this since a young age, right? There is so much truth to it; an excellent way to prevent sickness. Bacteria and viruses surround us on a daily basis, especially during cold and flu season. Wash thoroughly and keep anti-bacterial wipes or disposable cloths handy. Avoid touching your face as much as possible!
- Avoid Sugar: if you can avoid sugar altogether, to help prevent sickness, great! If/when you start to feel sick, it is best to avoid sugar; as it helps to feed bacteria and viruses. This includes all types of sugar, carbohydrates and alcohol.
- Eat nourishing foods: Food is medicine. And eating in season is one of the best ways to help your body adjust to the seasonal transition into fall. We are so fortunate in the valley to have access to a wide array of locally grown and organic foods, and fall is truly a season of abundance. It is a great time of year to start making soups and stews again, roasting root vegetables, slow-cooking local, pasture-raised meats if you eat meat, and nourishing your body, mind, and spirit with home-cooked meals.
- Bone Broth! This has been gaining popularity in the last few years, and some of you may be wondering what exactly it is, and why would one want to eat it? Bone broth is similar to a stock, but simmered on a low heat for a long time. For example, a chicken stock might be made from leftover bones from a roast chicken, and simmered for an hour or two, but a chicken bone broth would be left to simmer 12-24 hours, and might include additional parts, in order to extract the most nutrients from the bones. This is likely the way your grandmother and mine cooked, but with the advent of processed and prepared foods, many time-honored traditions such as this had fallen out of practice, until recently. Homemade slow-cooked broths such as this contain a multitude of nutrients for immune health, digestive health, strong bones and joints, and can even be calming for the nervous system. For more information, we again are fortunate to have a wonderful local resource, Craig Fear. Craig is a Nutritional Therapy Practitioner, helps people healing from all kinds of digestive issues, and is also an expert on bone broths! He even offers a Bone Broth 101 e-course, to walk you through making all the different kinds of bone broths, and how to incorporate them into your daily life. We sell his great cookbook, featuring bone broths and soup recipes, at the clinic. For more info on Craig, check out his website, Fearless Eating.
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Acupuncture Point of the Month
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Located on the medial aspect of the lower leg, directly below the knee, Spleen 9 is a commonly used acupuncture point. The Spleen, in Traditional Chinese Medicine, is different than what most people think of, when they consider this organ.
In the practice of acupuncture, the Spleen regulates both food and water. For this reason, if the Spleen is not functioning properly, it is responsible for any type of swelling or bloating in the body.
When this happens, water 'pools' and what acupuncturists refer to as 'dampness', arises; this may manifest as: candida, yeast infections, urinary issues, or general, overall puffiness and edema.
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Spleen 9 is a particularly important point, because it's location along the channel is where this dampness tends to pool. Needling it helps to clear dampness and swelling in the channel and the overall body.
The location of Spleen 9 is also excellent for clearing stagnation or pain along the medial aspect of the knee.
Often, when this point is in need of some acupuncture, it is very sore and tender to the touch.
Try pressing it and see for yourself!
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Katie Oleksak, Lic. Ac.
It wouldn't be an October Newsletter without a spicy, pumpkin recipe. So, in celebration of my favorite time of year, I decided to honor fall in New England and all of our beloved newsletter readers with.....you guessed it...some of my recent gluten, dairy-free indulgences.
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-Melt 1 tsp. coconut oil in a skillet, add 1 chopped yellow onion and saute 8-10 minutes, or until tender. Add 3 cloves of minced garlic and cook for an additional minute.
-Transfer to a blender and add the following:
1 3/4 cut of cooked pumpkin puree (equal to 1 15-ounce can)
1 cup almond or coconut milk
1 Tbsp. fresh sage leaves, minced
1 1/2 tsp. sea salt
Blend until completely smooth. This turned out to be one of my favorite sauces! It can be used over pastas, rice, veggies, you name it. I grilled a nice, wild salmon steak and added a little bit on top.
Below is a tasty, organic, canned pumpkin puree that I found, by Farmers Market. Let me know what you think!
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Combine the following ingredients in a sauce pan over medium-high heat.
2 cups of dark brewed coffee, or espresso
3/4 cup almond milk
3/4 cup coconut milk
1/3 cup Maple Syrup
3 Tbsp. pumpkin puree
(optional) 1/2 tsp. vanilla extract nutmeg, cinnamon and clove, to taste
Simmer
for about 5 mins, whisking occasionally. Transfer to a blender or use a hand-held blending, directly in the pot.
This was so delicious. I cut the amounts in half, which was perfect for one serving. I used espresso (next time I would add even more), but I like it strong.
Enjoy!
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