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For individuals wanting to improve or maintain skin health, can incorporating acupuncture help improve skin and fight the aging process?

Mindfulness is a valuable tool for reflection and centering/balancing mind and body. Applying mindfulness to fitness can impact the body's physical well-being and can be incorporated into an existing routine to get the most out of every workout. Applying mindfulness to a fitness routine includes increased satisfaction after a workout and a strengthened commitment to engaging in healthy activity.

Applying Mindfulness

The benefits of applying mindfulness to workouts include the following:

• Increased emotional control.
• Improved overall wellness.
• Increased coping skills to lower blood pressure and reduce stress.
• Stay more consistent with a fitness routine.
• Workout time builds a stronger relationship between the mind and body.

Mental State

Mindfulness is a mental state that enables individuals to experience their current surroundings uninterrupted by thoughts, worries, or distractions. The objective is to maintain awareness during an activity, such as exercising, and not focusing on judging oneself or the surroundings. It is a form of getting oneself in the zone during their fitness routine that brings an enhanced awareness of the senses like:

• Sight
• Hearing
• Smell
• Touch
• Taste
• Awareness of the location and movement of the body in space.

Meditation

Meditation is a mindfulness exercise that can enhance relaxation, increase the ability to focus, and reduce stress. Different types of meditation range from:

• Mantra-based meditation - where a word or phrase is repeated to act as an anchor during an activity.
• Movement meditation involves using light exercises like yoga, tai chi, or walking to build a stronger connection with the body.

Benefits

Mental Health

Research has shown that mindfulness is linked to improved overall mental health. One study found that completing a mindfulness-based stress reduction program or MBSR helped increase mental wellness. The analysis discovered that participants who practiced regularly through the program noticed improvements in their quality of life and coping skills during moments of stress. Other mental health benefits include:

• Increased short-term working memory.
• Increased focus and attention control.
• Decreased rumination.
• Increased motivation and emotional capacity and regulation.
• Sustains long-term positive behavioral changes.

Physical Health

One study of individuals with chronic hypertension found that engaging in mindfulness training two hours per week for eight weeks resulted in a clinically significant reduction in systolic and diastolic blood pressure readings. Other physical health benefits include:

• Positive physical responses in the body.
• Chronic pain alleviation.
• Higher sleep quality.
• Successful long-term weight loss.
• Improved and increased healthy habit-building.
• Increased motivation
• Feeling more connected to your body
• Staying on track with fitness goals.

Workout Implementation

How to apply mindfulness to get the most out of a workout. Exercises like walking, lifting weights, or participating in a fitness class are great ways to practice mindfulness. A few tips for creating a more enjoyable, effective, and mindful workout session includes:

Set A Workout Goal

Before starting a workout, it’s recommended to set an intention (things an individual aims for, strives to achieve, and is related to the mental and physical state. This could be something along the lines of:

• Believe in me.
• Keep an open mind.
• Try my best.
• Remember to enjoy the workout.
• A simple and short intention can ground the workout process.
• It has been proven to enhance commitment and completion of regular physical exercise.

If you begin to struggle or experience a wandering mind during an activity, remind yourself of the intention to focus on the current moment and get back in the groove.

Practice Visualization During the Workout

Visualization is effective for enhancing mindfulness during physical activity, as it allows the brain to create impulses that help complete the task. It is defined as focusing on movement and visualizing performing the physical routine to the best of your ability.

Mix Up the Workout Environment

The workout space plays a significant role in overall exercise efficacy, especially when working out outdoors. Exercising outdoors, like an outdoor class, hiking, or weight-lifting in the backyard, allows the body to attune to nature and the surroundings. This is an effective and simple way to reduce mental fatigue, improve mood, and decrease the perception of the overall effort to maintain motivation to exercise for longer and with more intensity.

Breathe From the Diaphragm

The importance of timing movements with breathing and breathing from the diaphragm can positively impact the autonomic nervous system to promote increased emotional and psychological control. Breathing from the diaphragm while exercising can intensify relaxation and increase the enjoyment of physical activity. The Injury Medical Chiropractic and Functional Medicine Team can educate individuals on applying mindfulness and develop a personalized treatment and fitness program for restoring, improving, and maintaining overall health.

Mindfulness Workout

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Demarzo, Marcelo M P, et al. “Mindfulness may both moderate and mediate the effect of physical fitness on cardiovascular responses to stress: a speculative hypothesis.” Frontiers in physiology vol. 5 105. 25 Mar. 2014, doi:10.3389/fphys.2014.00105

Mantzios, Michail, and Kyriaki Giannou. “A Real-World Application of Short Mindfulness-Based Practices: A Review and Reflection of the Literature and a Practical Proposition for an Effortless Mindful Lifestyle.” American journal of lifestyle medicine vol. 13,6 520-525. 27 Apr. 2018, doi:10.1177/1559827618772036

Ponte Márquez, Paola Helena, et al. “Benefits of mindfulness meditation in reducing blood pressure and stress in patients with arterial hypertension.” Journal of human hypertension vol. 33,3 (2019): 237-247. doi:10.1038/s41371-018-0130-6

Wieber, Frank, et al. “Promoting the translation of intentions into action by implementation intentions: behavioral effects and physiological correlates.” Frontiers in human neuroscience vol. 9 395. 14 Jul. 2015, doi:10.3389/fnhum.2015.00395

For individuals suffering from allergies, could using acupuncture help relieve and manage symptoms?

Acupuncture Can Help With Allergies

Acupuncture is becoming a more respected alternative treatment for various medical issues, from anxiety to fibromyalgia to weight loss. There is evidence that acupuncture can help with allergies by alleviating symptoms and improving the quality of life. (Shaoyan Feng, et al., 2015) The American Academy of Otolaryngology-Head and Neck Surgery Foundation recommends doctors offer acupuncture to patients looking for nonpharmacological treatments for their allergies or refer them to an acupuncturist. (Michael D. Seidman, et al., 2015)

Acupuncture

Acupuncture is a traditional Chinese medicine/TCM practice in which extremely thin needles are inserted into the body at specific points, creating a network of energy pathways known as meridians.

• These pathways circulate vital life energy/chi or qi.
• Each meridian is associated with a different body system.
• Needles are placed to target the organs associated with the condition being treated.

1. Acupuncture can help with allergies by targeting several meridians, including the lungs, colon, stomach, and spleen. These meridians are believed to circulate defensive life energy or a type of immunity energy.
2. A backup of defensive energy or a deficiency can cause allergy symptoms like swelling, watery eyes, runny nose, sneezing, allergic eczema, and conjunctivitis. (Bettina Hauswald, Yury M. Yarin. 2014)
3. The objective is to stimulate the points to restore balance in the energies and relieve symptoms.

Scientific Theories

• One theory is the needles work directly on nerve fibers, influencing messages to the brain or the autonomic nervous system and transmission of signals within the body, including the immune system. (Tony Y. Chon, Mark C. Lee. 2013)
• Another is the needles influence certain activities of cells, particularly the transport, breakdown, and clearance of bioactive mediators.
• The combination of these actions is thought to decrease inflammatory conditions like allergic rhinitis - hay fever, in which the inside of the nose becomes inflamed and swollen after breathing in an allergen. (Bettina Hauswald, Yury M. Yarin. 2014)

A 2015 review concluded there have been high-quality randomized controlled trials demonstrating acupuncture's efficacy in treating seasonal and perennial allergic rhinitis. Smaller studies have shown some preliminary benefits of acupuncture when compared with antihistamines, but more research is needed. (Malcolm B. Taw, et al., 2015)

Treating Allergies

• Some individuals who choose acupuncture are seeking alternatives to standard treatment like medications, nasal sprays, and immunotherapy.
• Others are looking for ways to enhance the effectiveness of medications already being taken, such as antihistamines or nasal sprays, or shorten how long or how frequently they are needed.
• Initial treatment usually involves weekly or twice-weekly appointments over several weeks or months, depending on symptom severity.
• This may be followed by annual treatments or on an as-needed basis. (American Academy of Medical Acupuncture. 2020)

1. Most states require a license, certification, or registration to practice acupuncture, but these vary from state to state.
2. Recommendations are for a practitioner who is certified by the National Certification Commission for Acupuncture and Oriental Medicine. 
3. A medical doctor who offers acupuncture.
4. The American Academy of Medical Acupuncture has a list of acupuncturists who are also medical doctors.

Improperly administered acupuncture needles can cause serious side effects that range from infections, punctured organs, collapsed lungs, and injury to the central nervous system. (National Center for Complementary and Integrative Health. 2022) Before trying acupuncture, consult your primary healthcare provider, allergist, or integrative medicine specialist to make sure it's a safe and viable option and the best way to integrate it into overall allergy care.

Fighting Inflammation Naturally

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Feng, S., Han, M., Fan, Y., Yang, G., Liao, Z., Liao, W., & Li, H. (2015). Acupuncture for the treatment of allergic rhinitis: a systematic review and meta-analysis. American journal of rhinology & allergy, 29(1), 57–62. https://doi.org/10.2500/ajra.2015.29.4116

Seidman, M. D., Gurgel, R. K., Lin, S. Y., Schwartz, S. R., Baroody, F. M., Bonner, J. R., Dawson, D. E., Dykewicz, M. S., Hackell, J. M., Han, J. K., Ishman, S. L., Krouse, H. J., Malekzadeh, S., Mims, J. W., Omole, F. S., Reddy, W. D., Wallace, D. V., Walsh, S. A., Warren, B. E., Wilson, M. N., … Guideline Otolaryngology Development Group. AAO-HNSF (2015). Clinical practice guideline: Allergic rhinitis. Otolaryngology--head and neck surgery : official journal of American Academy of Otolaryngology-Head and Neck Surgery, 152(1 Suppl), S1–S43. https://doi.org/10.1177/0194599814561600

Hauswald, B., & Yarin, Y. M. (2014). Acupuncture in allergic rhinitis: A Mini-Review. Allergo journal international, 23(4), 115–119. https://doi.org/10.1007/s40629-014-0015-3

Chon, T. Y., & Lee, M. C. (2013). Acupuncture. Mayo Clinic proceedings, 88(10), 1141–1146. https://doi.org/10.1016/j.mayocp.2013.06.009

Taw, M. B., Reddy, W. D., Omole, F. S., & Seidman, M. D. (2015). Acupuncture and allergic rhinitis. Current opinion in otolaryngology & head and neck surgery, 23(3), 216–220. https://doi.org/10.1097/MOO.0000000000000161

American Academy of Medical Acupuncture. (2020). Acupuncture and Seasonal Allergies.

National Center for Complementary and Integrative Health. (2022). Acupuncture: What You Need To Know.

Nowadays, health can mean very different things when we consider our status. Indeed, being healthy is not the same for a patient struggling with cancer compared to a young woman dealing with PCOS. When understanding the essential thing to do to achieve health is, it is tough to give a simple answer. Nevertheless, wellness as a healthy lifestyle invites us to do anything in our power that adds to our curative process. 

Seven Keys To Wellness

Spirituality:  Spiritual wellness is a process of understanding beliefs, values, and ethics that help guide the patient’s life.

Positive mental attitude: Learning to be the guardian of our thoughts instead of running with our brain’s impressions leads to positive emotions and thoughts. Acquiring a positive mind may lead to experiencing positive emotions.

Community: Having positive relationships and living in a community enhances the quality of life, lowers mortality, and increases life expectancy.

Healthy lifestyle: This encompasses the basics of taking care of our body, such as: having a good night’s sleep, avoiding smoke, drinking enough water, following a healthy diet, and incorporating exercise into our daily routine. In addition, new research has encouraged the application of breathing exercises, mindfulness, and meditation as the basics of care. 

Exercise: As a critical part of our physical wellness, exercise is crucial to maintaining or acquiring general health. Furthermore, the type, time, or intensity of such exercise have to fit the patient’s needs and capabilities, and preferences.

Balanced diet:  The dietary part of wellness is also part of our physical needs. Nevertheless, the quality of our diet is strongly associated with our financial health. Hence balance, to fit our budget and our requirements and preferences. 

Support your body: This may mean introducing nutritional supplements such as a complete multivitamin, vitamin D, omega- 3 fatty acids, and antioxidants. Furthermore, self-care in the form of massage or chiropractic adjustment can be the perfect additive to your healthcare. 

Essential supplementation for Wellness

In our clinic, we encourage the use of high-quality supplements. When recommending a good multivitamin, omega-3 fatty acids, and antioxidants, this is one of my go-to’s.

Stress & how to manage it:

Humankind has constantly been exposed to the stress of daily living. Indeed, our ancestors dealt with the stress of hunting or starving, the physical stress of moving from place to place. Stress is always present. 

Physiology can explain stress as the activation of our sympathetic system, increased heart rate, blood pressure, and the fight or flight response. Indeed, this condition has saved us from predators.

However, all this energy invested in stress cannot be used in the healing process. On the contrary, to heal, we need to activate our parasympathetic system, which associates with relaxation. Nowadays, it is essential to apply relaxation as part of our wellness journey.

Parasympathetic system activators:

• Deep breathing exercises.
• Meditation. 
• Prayer.
• Progressive relaxation.
• Self-hypnosis.
• Biofeedback.

Being congruent is one of the most important things to be when determining the treatment of a patient. In a world where multiple conditions coexist in one patient, the treatment must not be simple. As a professional, this is why we must do the most and attack the problem. To do the most is to care the most. – Ana Paola Rodríguez Arciniega, MS

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*