45066 Ukiah St
Mendocino, CA
95460
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L.Ac., MTCM, Dipl. OM
Acupuncture, 
Massage &
Herbal Medicine

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What to do about your exercise hang-over

Posted by melaniefuller on August 2, 2015 at 6:30 PM Comments comments (1)

It's been 2 days since you did that really tough work-out, and now, you can't even sit on the toilet without grimmacing. What to do? Plop yourself on the couch and wait it out? Actually one of the best things you can do is keep moving! A walk, or some light cardio to keep your muscles warm and strecthing can be just the thing to help your body heal and repair. Muscles need oxygen rich blood delived to them to remove the lactic acid and toxins from inflammation out. Here are a few other helpful tips: 


1. Get a massage. Not too light, but not too deep either. Remember that your muscles are actually in a state of repair, so you don't want to break through the new fibers that have been laid down with deep massage. However, light swedish or tuina, can help them to flush and regenerate. Don't have the money to spend on massage? Try strectching and foam rolling it out yourself. 


2. Caffeine! You didn't think I was going to say that did you? Caffeine increases ciculation to peripheral blood vessels. Try a green tea or Puerh.... that way you can also get your antioxidants from the tea. Green tea is more cooling to your system than coffee.


3. Antioxidants. About those guys: they are anti-inflammatory. They protect our cells from free radical damage. Especially when we've gone beyond the point of a "good" sore by doing a lot of aenerobic work-out (intense exercise that requires more oxygen than our blood can pump to the muscles). Examples of things high in antioxidants: Blueberries, walnuts, cloves, green tea. Basically all fresh fruits and veggies are packed with antioxidants. Glutamine is a supplement that might be helpful for exercise recovery as well. It is an amino acid that helps to rebuild musccle, and supports the immune system too. You can buy it at a health food store.


4. Take a tub! The hot water from either a bath or hot tub raises your core temp and increases heart rate. That means more blood flow to the surface of your body and to flush out toxins. If you have any swollen or especially inflammed parts of your body you may want to ice afterwards, as the heat may increase swelling. Also make sure you drink plenty of water with electrolytes! That brings me to number 5...


5. Drink water. Add some electrolytes to it: lemon or lime juice plus a tiny amount of trace-mineral-containing celtic sea or other colorful fancy salt.


6. Stretch. You know you need it. Sometimes we're just too lazy or it's too painful. But do it! Hold stretches for 30 seconds at least. One minute is ideal to allow the muscle fibers to fully relax and unwind. And don't just do your favorite ones. It's the most painful ones that you probably need most. Ease into them and breathe deeply. This is also a good time to pull our your foam roller and roll away the aches and pains. 

Brain, Body Fat and Healthy Aging

Posted by melaniefuller on July 30, 2014 at 4:15 PM Comments comments (0)

Check out this article on the connection between body fat and brain size!

 

http://scienceblogs.com/neurophilosophy/2010/06/16/obesity-linked-to-brain-shrinkage-and-dementia/


Also, here is an inspiring TED talk video by a 93 year old on healthy aging

https://www.youtube.com/watch?v=rGgoCm1hofM" target="_blank">https://www.youtube.com/watch?v=rGgoCm1hofM

7 minute workout for weight loss and energy

Posted by melaniefuller on January 11, 2014 at 1:15 PM Comments comments (0)

Need a quick workout that can fulfill your cardio needs and give you the same weight loss and health benefits as running or going to the gym? High-Intensity Circuit Training (HICT), pushing hard for a few minutes mixed with periods of rest, has been shown to be as effective as longer periods of exercise. By exercising for  7 minutes at high intensity, this 12-part workout can give you energy and pick up during a busy day. It empahsizes working the large muscles of the upper and lower body alternatively so that you can quickly get your heart rate elevated and you're done in 7 minutes. You don't need any weights or equipment either. Resarch has shown that HICT provides metabolic benefits that are present for 72 hours after working out- which may have a greater impact on subcutaneous fat loss than traditional aerobic exercise.

The exercises diagramed below, are performed in rapid succession for 30 seconds each at an intensity level of about 8 out of 10. Give it a try!

For more info and larger diagrams of the exercises, click on this link: http://journals.lww.com/acsm-healthfitness/Fulltext/2013/05000/HIGH_INTENSITY_CIRCUIT_TRAINING_USING_BODY_WEIGHT_.5.aspx



Acupuncture for Athletic Performance

Posted by melaniefuller on November 27, 2013 at 6:05 PM Comments comments (0)


You may know that acupuncture is great for treating injuries, illness and other ailments. Did you know that it is a preventative medicine? We treat before you get sick, to prevent illness and injury by strengthening the overall condition of your body, without the use of medications that can cause unwanted side effects.


Did you also know that acupuncture can boost athletic performance?


Whether we are elite athletes training for international events, or just trying to make it to the gym a few times a week, we all want to feel better, stronger and more fit when we work out. Acupuncture is an amazing way to improve your ability to workout and lead a more active and healthy lifestyle for longer!


In looking for clinical studies of the effects of acupuncture on athletic performance I came across two articles I found of interest.

 

The first uses saliva testing to monitor the levels of stress hormones and immune markers in women exercising heavily every day. The conductors of the experiment found that the acupuncture group had lower levels of stress hormone and higher levels the beneficial antibody SIgA. The acupuncture group also scored better in mood and fatigue levels. The study concluded that acupuncture helps to reduce stress on the body during physical exertion, enhances immune function and elevates overall mood and energy.

 

The second study analyzed a group of male basketball players. Three groups were tested, an acupuncture, control and sham group. The Taiwanese study found that the acupuncture group had slower heart rates post exercise, less oxygen consumption and lower levels of lactic acid in the blood (the byproduct that makes one feel sore after a workout).


You can read the full articles here:


http://www.setantacollege.com/wp-content/uploads/Journal_db/Acupuncture%20and%20Responses%20of%20Immunologic.pdf

http://www.worldscientific.com/doi/abs/10.1142/S0192415X09006989

What Isn't Tumeric Good For?

Posted by melaniefuller on November 3, 2012 at 9:50 PM Comments comments (0)

Turmeric root, Curcuma longa, has been used by many cultures all over the world as a cooking spice and medicine. It is used in Chinese, Ayurvedic, Tibetan, Hawaiin and Polynesian traditional medicine,  as well as being cultivated in Africa and Jamaica. The Polynesians brought turmeric with them as they voyaged across the Pacific ocean to Hawaii. It is an inexpensive, good tasting herb that can be consumed in a capsule, added to a curry or mixed with warm milk and honey.


For instructions on how to make a delicous turmeric milk drink please see this youtube video from Dr. Arjan Khalsa:

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Scientific Discovery: Why Acupuncture Works for Pain Reduction

Posted by melaniefuller on October 7, 2012 at 10:40 PM Comments comments (0)

Scientists have known for sometime that acupuncture points have lower electrical resistance than other areas on the surface of the body. Dr. Morry Silberstein of the Curtain University of Technology, recently discovered that a type of nerve cell, called C fibres, branch at acupuncture points. C fibres transmit sensory information over long distances in the body, and that "insertion of the acupuncture needle disrupts this circuit and numbs our sensitivity to pain." 

Acupuncture is being used in the Air Force for pain relief. Dr. Niemtzow, a consultant for the Surgeon General of the Air Force, says that acupuncture "is one of the fatest pain attenuators in existence." Dr. Niemtzow's technique, called Battlefield Acupuncture, is being taught to physicians deployed to Afghanistan and Iraq. It uses points on the ear which block pain signals to the brain to relieve pain for several days.

Read the full article:

http://www.examiner.com/article/new-scientific-breakthrough-proves-why-acupuncture-works


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