For all of my patients who are suffering from lower back pain (I'm talking to you!), I have complied various yoga videos, mostly short in length, for stretching the back and strengthening the core. When muscles are too tense, they can cause pain and can also pull the spine out of alignment, which can lead to more severe low back and radiating pain. The core abdominal and pelvic muscles are what keep our spine stable. When these muscles are weak the spine has less protection, and daily movements, such as bending and twisting, and bodily functions, such as coughing and sneezing, that used to be easy and non-pain inducing can cause the back to "go out". Over time weak core stability and back vulnerability can eventually lead to serious pain conditions, including bulging and herniated discs and sciatica. So don't brush off your mild back pain, your body is telling you there is a problem, so let's work on it!

Here is the link for my you tube playlist, Yoga Stretches for Lower Back and Core Strengthening

These exercises are a good place to start, and although relatively simple, you should definitely feel your core muscles working hard! I would try to do 1-2 of these shorter videos 1-2 times per day 4-5 days per week and you can build your routine from there. Incorporate both stretching and strengthening exercises into your daily routine. Please let me know if you have any questions, and I can help you with your technique at your next appointment if needed!

Happy stretching and strengthening :)

P.S. Ekhart Yoga is a great online yoga studio, which is where the videos on my playlist are from. Ekhart Ypga is only $12.50 per month for unlimited videos with hundreds of videos with different types, lengths, difficulty levels and teachers. I still recommend taking a few beginners classes with a live teacher if you are brand new to yoga.

Spring is all about renewal and emerging from the darkness of the winter. It’s a great time to give your body the break and help it needs to function optimally. By lightening the load of toxins you ingest, your body will have the time and resources it needs to heal and revitalize for optimal health and functioning. In Chinese medicine, spring is also associated with the activity of the liver, which is one of the body’s main organs for detoxification.

Symptoms of Toxic Overload 
Addictions (cigarettes, caffeine, sugar)
Allergies
Bad breath
Candida
Constipation
Cravings (sugar, caffeine, junk food)
Depression, anxiety, hopelessness
Digestive problems (bloating, gas and acid reflux)
Dull skin, acne
Eczema, psoriasis, other skin conditions
Fatigue and lethargy
Headaches
Hormone imbalance
Lowered immunity
Lack of concentration
Overweight
Poor sleep
Sluggishness
Stress

Benefits of Cleansing
Better digestion and absorption of nutrients
Greater mental clarity and concentration
Increased energy and vitality
Stronger immunity
Better sleep
Improved weight management
Relief from allergies and other chronic health issues
Clearer skin 
Feeling more excited about life
Greater emotional well-being
Better management of stress

Studies involving the Standard Process 21-Day Purification Program also showed participants with a decrease in blood pressure, improvement in lipid measures and modest weight and BMI reduction. 

Standard Process 21-Day Purification Program Starting Saturday March 12!
Facilitated by Erin Smith, L.Ac and Debbie Amster, Culinary Coach

Program will include:

• Purification program literature 
• 3 group meetings with Debbie and Erin focusing on nutrition, cooking and easy, delicious recipes- First pre-program meeting Wednesday March 9th 5:30-7:30pm (other meetings Wednesday March 16th and 30th 5:30-7:30pm)
• Weekly acupuncture appointments with Erin supporting detoxification, digestion and any symptoms that may arise during the purification process. 
• Group yoga once per week to support cleansing process (Fridays March 18th and 25th and April 1st from 6:00-7:00pm) 
• Customized Standard Process Purification Kit- includes supplements for duration of 21 day program
• 1 bottle of SP Cleanse capsules for purification
• 1 bottle SP Green Food capsules for phytonutrients 
• 2 containers of SP Complete or SP Complete Dairy Free powders for nutritious supplement shakes 
• 2 bottles of Gastro-Fiber capsules or Whole Food Fiber powder for fiber support

For more information about the purification program and supplement options, please visit the Standard Process website.

Cost:
$350.00 includes everything listed above, excluding acupuncture treatments. New patients and current patients not using insurance benefits will receive a 20% discount for treatments received during the purification program. 

If you are interested, please register as soon as possible, but no later than March 1, 2016, to ensure your materials are all ready. Contact Erin Smith by phone at (410) 490-3346 or by email at [email protected] with any questions or to confirm your spot in the spring purification program. Space will be limited.

​February 8, 2016 Lunar New Year - Year of the Fire Monkey

​The year of the monkey is a great time to shake things up, create change and modify your current life path if you need a change. Risks, even large ones, will be rewarded.

Fire is the element of passion, action, creativity and joy. Take advantage of the exciting energy and opportunity this year may bring!

Start the year of the fire monkey off right by taking care of your body and doing a nutrition based cleanse. Stay tuned for details about my 21 day spring purification cleanse coming next month! Make sure you're subscribed to my newsletters and following me on Facebook, I'll be announcing details later this week. 

For now, happy Lunar New Year!

Acupuncture is safe & effective for treating women's health, fertility and all stages of pregnancy and the post-partum period. I received acupuncture during each trimester of my pregnancy and post-partum, which helped me achieve the natural birth I wanted and eased my transition into motherhood. Here is a list of common issues surrounding pregnancy that acupuncture can help with.

• Fertility- Acupuncture can help regulate hormones and the menstrual cycle, decrease stress, increase blood flow to the uterus to increase chances of conception and decrease rates of frequent miscarriage. If you are undergoing IUI or IVF treatments, studies have shown acupuncture can increase the success of these treatments by up to 60%. Acupuncture can also improve sperm quality in men.
• Morning Sickness- A large percentage of women experience some degree of nausea or morning sickness during the first trimester, and sometimes beyond, which can be managed with regular acupuncture treatments.
• Musculoskeletal Pain and Headaches- As your baby grows and changes position, more pressure in the lower back, pelvis and other weight bearing joints is common. Changes in hormones and blood volume can lead to frequent headaches. Carpal tunnel syndrome is also common with the changes of pregnancy. Acupuncture can help to alleviate or reduce these aches and pains.
• Energy- Lack of sleep along with normal hormonal changes during pregnancy can leave one feeling exhausted. Acupuncture will help to balance and recharge your energy during this time of rapid change for your body.
• Heartburn and Constipation- Digestive symptoms may also come and go during pregnancy, which can be managed with acupuncture, diet and hydration.
• Anxiety and Depression- Emotional ups and downs are very common during pregnancy due to the rapid hormonal changes that are taking place, and the fact that you are growing a human! A new baby is also a big life change, which can become stressful and overwhelming at times. Regular acupuncture treatment during pregnancy can help your body discharge from external and internal stressors, which is the greatest gift you can give to your growing child. Stress greatly affects your growing baby, and adequate time should be scheduled for self-care and stress management for mom, both during and after pregnancy. Stress also negatively affects the production of the hormone oxytocin, which is an essential part of a healthy pregnancy, labor and post-partum period.
• Breech Babies- If the baby is still in the breech position (feet or bottom down) when a pregnant woman is at 34 weeks, a technique in Chinese medicine involving moxibustion can be used to help turn the baby into the ideal position for labor and birth. For more information and your options if your baby is breech, please visit Certified Birth Instructor, Lauren McClain's website.
  
• Labor- Acupuncture can help to prepare the body for labor, which can be quite long normally for first time mothers, and can help initiate labor in babies who are ready to emerge. A long labor does not always mean medical intervention is necessary, but a long labor does require strength and focus, which need to be cultivated during pregnancy. Acupuncture, natural childbirth education, prenatal yoga and a strong support system (doulas) can all help you prepare for natural labor and childbirth.
• Post-partum and Breastfeeding Support- After having a child, there are many common issues that may arise and need to be taken care of so mom can fully recover and care for her baby. Pain, night sweats, insufficient lactation, mastitis and post-partum depression are not uncommon once baby arrives. Some practitioners are willing to provide treatments in the home initially so mother can continue to rest and bond with her new baby.
• C-section Recovery- If a mother ends up having a cesarean section delivery, more time and care will be needed to help her recover fully. A c-section is major abdominal surgery, which takes at least 6-8 weeks to recover from and increases the chance of other post-partum complications. Scars that are created from this surgery also benefit greatly from acupuncture treatment, especially if the scar is hard or dimpled after healing.

It takes a village to raise a child, and that starts with taking care of and nourishing mothers to help create happy and healthy people. If you or anyone you know may need support before, during after pregnancy, consider contacting a NCCAOM board certified acupuncturist in your area.

I am holding a food drive at Blueberry Gardens this year from now until the new year. Please consider donating what you can to help out our community members who need it. No one should have to be hungry.

My colleague, Irene Czapary, and I are also offering an incentive for those of you who donate goods, gift cards or money. Please see our flyer below for more information about what Olney HELP needs specifically and how to receive a complimentary service from Irene or myself. Thank you all for participating.

Resources:

Here are some of the resources that I have come across during my research that I think will be helpful for those who are new to breastfeeding or are in need of additional support.

"The Nursing Mother's Companion" written by Kathleen Huggins. This is a comprehensive guide to breastfeeding written by a perinatal nurse and lactation consultant with over 25 years of experience. This is a great resource for first time mothers to own.

La Leche League International This is a great group who recognizes the importance of breastfeeding for mother and baby, and provides mother-to-mother support, resources and encouragement. There are several groups in Maryland that you can contact for support, even if you are not having any specific problems with breastfeeding. Meeting and spending time with mother's in a similar stage as you can be very helpful for new or struggling moms.

Birth Options Alliance- Breastfeeding resources If breastfeeding is not going well, don't wait to ask for help. This is a list of local providers including postpartum doulas and lactation consultants in the MD-DC area. Talk to your pediatrician and midwife or OB about other resources for making breastfeeding a success.

Human Milk 4 Human Babies This is a great resource for families who are unable to breastfeed. This and other similar groups, organize people around the world who are willing and able to donate breast milk for families. This is a great option to consider if your circumstances do not allow you to breastfeed and you would like to avoid formula feeding. Here is the facebook page of the local chapter as well.

"Latch On" Here is a short Youtube video about the importance of a proper latch and how to go about achieving that. There are many videos about breastfeeding on Youtube if you need additional help in getting started.

Diet for Pregnant and Nursing Mothers This is the Weston A. Price Foundation's dietary recommendations for optimal nutrition for mother and baby during pregnancy and nursing.

Lactation Cookies Here is a recipe from the GW midwives for lactation cookies that can help with your milk supply. Have someone make these for you, or bring these to someone you know is breastfeeding!

Bone Broth Recipe Bone broth is an excellent super food to help with postpartum recovery, regaining strength and providing optimal nutrition to you and your baby. Have your partner make this for you and consume regularly during the postpartum period. Adding Chinese herbs can make this even more beneficial for the recovering mom, which you should consult with your acupuncturist and herbalist about what herbs would be most beneficial for your broth.

Blueberry season has arrived! I am one of the lucky acupuncturists who practices at Blueberry Gardens in Ashton, Maryland. This is a serene and healing environment and is extra special when the blueberries are ready for harvest. Along with having a lovely healing center and yoga studio, Blueberry Gardens is a 3 acre you-pick blueberry farm and charges only $4 a pint for organic blueberries. You can check out the Blueberry Gardens website to find out what days the fields are open for picking. I hope you are all able to make it out over the next couple of weeks and stock up!

Blueberries are not only one of the most delicious fruits, but they are also highly nutritious. They are a very rich in antioxidants, which are important for protecting cells and DNA from free radical damage to help prevent cancer and premature aging. Blueberries are a great source of vitamin K, manganese, vitamin C, fiber and copper. There are also studies that show regular blueberry consumption can provide cardiovascular, cognitive, eye, and blood sugar regulation benefits as well (Benefits of Blueberries)

From a Chinese medicine prospective, blueberries help to nourish the kidney yin of the body. Possible symptoms of kidney yin deficiency include dizziness, ringing in the ears, dry throat and mouth, feeling hot, lower back pain, weak legs, spontaneous sweating, as well as agitation, irritation, nervousness, insecurity and fear. If you experience any of these symptoms on a regular basis, blueberries can also be a powerful medicine, along with other yin nourishing foods as part of a whole foods diet. Consult with your Chinese medicine practitioner about the best treatment plan for your unique needs.

I came to Nepal with ARP to challenge myself as a practitioner and human being, both of which I feel are being accomplished on this trip. One of the most important lessons I am learning has been centered around the Nepali phrase ke garne, which roughly translates to what to do, or what can I do (about it). Early on in the trip, I came to deeply appreciate this level of acceptance and perseverance that seems to be engrained in the culture and personalities here, and I hope to carry these lessons with me for the rest of my life.

Within two days of arriving to Auntie's house I came down with the first plague of the camp. My illness consisted of intense nausea, vomiting and diarrhea for about 2 days. It had been so long since I had had a similar illness, that in the midst of my fever and hourly vomiting it I was quite convinced that I may not make it out of this alive. This of course was ridiculous, as this sort of illness is something that most travelers to a foreign country go through as a rite of passage. This type of rational thinking is much easier in hindsight, when not puking or spending too much time in the squat toilet. I stayed in bed on our first day of clinic and was able to eat solid food again successfully the next evening, and felt mostly normal by then. The night my illness started, I was having a hard time keeping any food down and would vomit within 10 minutes of eating or drinking anything, which is when I decided to give those luxuries up for a while.

Auntie, who is the lovely Nepali woman who cooks for us and gives us 3 rooms to share in her home during our stay in Nepal, noticed that I was not eating and discovered what was happening to me. A few of us were sitting outside that evening, I was staring off into space trying to distance myself from my bodily discomfort, and Auntie was speaking very quickly in Nepali on her cell phone. Andrew, the director of the project, explains to me that Auntie is speaking with the local shaman, or medicine man, who is the traditional healer that people in the village call when they are sick. I wasn't quite sure what to expect from this, as this was only day 2 of my time in Bhimphedi. Once Auntie hangs up the phone she quickly runs to the back of the house to her outdoor kitchen. She comes back with a large plate of banana and cut up apple slices and places it in front of me.  "Hanus" she says, amidst a lot of other Nepali words that I am far from comprehending at this point. "Hanus, hanus!" she keeps repeating quite forcefully, which in English means eat. The last thing I wanted to do was eat anything at that point, since I had earlier vomited the small amount of rice I tried to eat at dinner. I immediately regretted coming out of my room for some fresh air. Once I realized she was not leaving until I ate this fruit, I slowly started chewing a piece of banana. She was standing behind me for what seemed like an hour, but finally went back into the kitchen. Andrew helped me out and tossed the apple over into the yard for the free roaming dogs, chickens or goats to find later. I very slowly finished the banana and she came back and was pleased that I had eaten. The shaman apparently advised that I keep eating and vomiting to clear the demons out of my system.

I went out with a few of my other teammates and started looking up at the stars, taking deep breaths of fresh air and trying to keep the fruit down. Auntie was pacing back and forth, obviously keeping an eye on me. After about 15 minutes, I knew the fruit wasn’t staying down. Auntie saw me start walking over to one of my typical vomiting spots near the communal trash burning pit, and came over and put her hand on my shoulder. The others slowly inched further down the street gazing at the different constellations on this beautifully clear evening. And then for me, the vomiting came. The partially digested yellow ooze was getting stuck in my throat and then slowly fell to the earth. It was the longest I think I have ever vomited and one of the most disgusting, unforgettable bodily experiences I have ever had. The most memorable part was that as soon as I started vomiting, Auntie came to stand right behind me and put both arms around my waist and was quite forcefully pushing in and up on my stomach. She kept this up until I had finally stopped vomiting about 5 minutes later. At first I was pretty upset and shocked she was doing this, but I quickly surrendered and just thought, ok this is happening, and went about being sick. K garne.

Shortly after I finished vomiting, I proceeded to the outdoor squat toilet and spent some quality time in there as well. I came out a little while later and Auntie was waiting for me in the outdoor kitchen. She pointed for me to come stand next to her and had a tray with various items on it. There were several types of incense that she first started smudging me with and finished the ritual by throwing dried rice at various parts of my body. Once she was finished, she spoke something to me in Nepali, and I just slowly walked into the house towards the room I am staying in. I laid in bed for a while listening to a pack of barking wild dogs, contemplating this bizarre experience I had just had until my stomach had calmed down enough for me to sleep for the next 12-14 hours. By the next evening I had fully recovered from my first plague and was back to eating the traditional Nepali dal bhat.

This was the first experience I had in Nepal that gave me a glimpse of the kind of people who live here. I would have never imagined a complete stranger, who I had know less than 2 days, would be so kind and attentive to the travel bug that I acquired. She showed me the great sense of compassion and community that permeates the village of Bhimphedi. Everyone here knows each other and supports each other. When Auntie is finished preparing and cleaning up from our meals, she is outside of her house sitting on her mouda in the dirt street with her neighbors, talking with each other and everyone who passes by, and likely getting a laugh or two in about us. Or she is making clothing for her friends or for us, as she is a skilled seamstress as well.

This beautiful sense of community can be seen all over the village of Bhimphedi. Every morning when I walk to the clinic, many members of the community say "Namaste" and place their hands in prayer position in front of their heart wearing a big smile. A lot of the local children are learning English and very proudly say "hello" or "good morning" and are giggling at me, likely because I'm white skinned. Apparently, a lot of Nepali people living in these small villages will go most or all of their life never seeing anyone who looks different from the way they do. This is changing in Bhimphedi, with the introduction of the ARP clinic and a local orphanage that is sponsored by a Spanish non-profit. Whenever we go to one of the small local shops or restaurants in town, everyone is happy to see us, and smiles as we try to communicate with the basic Nepali language that we are picking up. We work in a community style clinic, where there are chairs set up all around the local community building we practice in or we set up just outside the clinic. It is very common for patients to start talking with each other and being friendly and supportive, even if they have never met. Many of our patients bring us vegetables they have grown, or delicious roti (flour tortillas) or pickles they have made in appreciation of our service. The group of amazing interpreters we are working with started calling us all sister within our first week, and have gone above and beyond to help us communicate with our patients and navigate the new village and culture that we are working in without a word of complaint. Listening to the stories of my patients has also been an amazing and memorable experience. People work so hard here, through physical pain, acute and chronic disease, until they are physically unable to. They don't have much of a choice. Most of my patients look about 10-20 years older than they actually are and have been through so much hardship in their lives, it is still incomprehensible to me. Many patients will tell their story of hardship and how they acquired their pain, or stroke, or sequale from TB or typhoid, or other serious disease, while still wearing a big smile.

The approach to life here is ke garne. Acceptance, strength and perseverance, that is how people survive and thrive here. There is a vast contrast between the sense of peace and community compared to the sense of poverty and utter chaos, which is especially present in the bigger cities. Life is simple and the country is so beautiful, but people have to work very hard for very little and do not have as many resources or access to quality healthcare that people in the first world are privileged to have. All of this is very humbling to me, and makes me honestly question some of the very minor worries in comparison that I often have in my own life and relationships. The people here may have less than the developed world in a lot of ways, due to political, geographical and economical issues, but they are so much richer than we are in family, community and strength of character. The developed world, where social and communal isolation has become the new norm and is often encouraged, has much to learn after seeing how vastly different it can be. This has truly impressed me and made me reflect on my on life and things that I may not be so accepting of as the privileged white American that I am. I have more than I could ever need to live comfortably, but still for some reason find myself sometimes wanting more, which has been culturally engrained in me since childhood. If I could find this true level of acceptance in my own life, I would become even happier and even more dedicated to becoming a better doctor, family member, friend and human being. So when I find myself in Nepal feeling nauseous or tired or homesick or missing whatever various food item, I now think to myself ke garne, and enjoy this experience and this rich culture and easy pace of living for as long as I am here. Human existence can be challenging for people of all walks of life, it's even harder and more painful without acceptance. I am grateful for this lesson. I think we can all learn from and use a little more of the Nepali ke garne.