Natasha Kubis | thesofiamagazine

Helping People Help Themselves

by Natasha Kubis | Oct 30, 2019 | Acupuncture, Asheville, yoga

By Sandi Tomlin-Sutker

Natasha Kubis came to her healing path even before she was 11 years old. “I had struggled with sleep and digestive issues. My parents had good insight and did not want to medicate me, so they searched for healthy alternatives. Complementary medicine, including acupuncture and yoga became part
of my routine.”

She says she was not very interested in sports as a child, so yoga offered a way to get exercise and manage stress. “Yoga has always been an important part of my physical and mental well-being; a part of my spiritual practice, the way I stay sane.” She cut a deal with her early yoga teacher to exchange classes for babysitting, so she says, “I did a lot of babysitting!”

Born on a flower farm in Maui, Hawaii, Natasha grew up spending her summers on the island, and her school year in a picturesque surfer town on the Jersey Shore. “I have been on a plane since I was two years old; I love to travel and have been all over the world: Morocco, France, Spain, Scotland, Italy, and Eastern Europe, to name a few. It has always been important to me to see how other people exist, outside the American mindset.” That love of cultural diversity was part of why she was always interested in East Asian and Indian philosophy and their ancient models of health. “I hope my next big trip will be Japan!”

She chose Seattle for her college years and then moved back east for acupuncture school at the Eastern School of Acupuncture and Traditional Medicine in Montclair, New Jersey, about an hour outside New York City. “After college, I felt the desire to explore the mechanisms of acupuncture, since it was something that had helped me in my youth. My training was nearly 3,000 hours and I was able to acquire my Master’s Degree in Acupuncture in 2009.”

“I spent my twenties living in NYC and loved that lifestyle. It’s a great place to grow and evolve. I was inspired by my surroundings. NY is a cultural smorgasbord of eight million people with their languages, customs, and religions all coexisting within a rich and colorful framework.” She also found it to be a good place to start her career. After years of living in the hustle and bustle of city life, she felt a bit depleted and began looking for a more peaceful place. “Asheville was a great remedy. There is the best of everything here: a little downtown with lots of art and music, a delightful restaurant culture, a health conscious mindset, and a breathtaking landscape. In the three years I have been here I have found peace, solace, and a warm embrace by the community.” However, she kept her practice in NYC and travels there every few weeks. “I get my “big city” fix once a month and come back to the mountains to get restored and catch up with patients here.”

Why Complementary Medicine?

Natasha stresses that acupuncture is not a magic bullet that allows us to take a back seat on our road to health. “Sure, most of my patients take a long restorative nap while they are on the treatment table, but I emphasize that once you leave the office, an overall healthy lifestyle is what yields sustainable results.” There are no added medications or quick fixes; the treatments aim to rewire the body to function more optimally. “Acupuncture began around 2,500 – 5,000 years ago in China. It involves the insertion of tiny, sterile needles into acupuncture points along the body. There are over 2,000 of these points located at nerve endings, so we are essentially stimulating the nervous system. It is great for a variety of health issues, and modern science has given us a glimpse into the mechanism of acupuncture, especially when it comes to pain management.” This point is particularly important during the current opioid crisis with its high addiction and mortality rates. Acupuncture stimulates the body’s natural ability to suppress pain without the over-dependence on painkillers. “Studies have found acupuncture points at sites of high-density neuro-vascular structures. When we stimulate those areas, we are promoting secretion of naturally occurring neurotransmitters like endorphins, which help minimize pain.”

Acupuncture is called complementary medicine because it is often used in collaboration with conventional treatments. In addition to Natasha’s practice in East Asheville, she works with Dr. Vicky Scott at Asheville Gynecology and Wellness in South Asheville. “It is a great joy for me to share space with an integrative practice that offers traditional GYN care as well as holistic and lifestyle medicine for women.” Acupuncture can be a wonderful option for women’s health and can be a supportive option to traditional care. Some areas on which Natasha focuses are fertility support, PMS, endometriosis, and menopause.

Focus on your immune system

“We have this innate ability to heal ourselves; it is called our immune system. Some of us need a bit more support. I like to think of myself as a helper, helping people help themselves. When people come to me, I am often their last resort. They are depleted, have been dealing with pain and nothing has helped.” She asks her patients to meet her halfway. “It is a collaborative effort. I give people homework, exercises, we talk about nutrition and diet. I tell them at the beginning that this is a partnership, partnering up for their recovery. Healing takes time and effort on everyone’s part.”

I like to hold space for people to relax when they are being treated. It is important to me that patients feel heard and taken care of.” She combines acupuncture with cupping, electro-acupuncture with a TENS unit, yoga, massage, and reflexology.

“For some people, for instance with sciatic pain, I incorporate a personalized yoga protocol (a series of poses to practice) based on the patient’s therapeutic needs.” She completed her yoga teacher training in Asheville and feels some of the best teachers in the country are here. “I have a daily personal yoga practice that resets me; I would be a different person without it. It keeps me open and ready to be the best practitioner I can be.”

“In our culture, we are used to throwing a medication at something, and being really passive in our healing process. Of course medicine is important, but it is also important and empowering to take an active role in your own health and wellbeing.” Natasha’s tool kit of acupuncture, cupping, and yoga gives her patients an opportunity to be fully involved as she helps them help themselves!

You can contact Natasha Kubis, L.Ac. at www.essential-well.com 917.576.9198

Sandi Tomlin-Sutker is a freelance writer and editor. Contact her at [email protected]

Nutrition and Stress Management–for Optimal Fertility Health

by Natasha Kubis | Oct 1, 2019 | Asheville, Infertility, Nutrition

Many couples begin their course towards parenthood with enthusiasm and high expectations but for more than ten percent of those couples, the blissful voyage to parenthood is obstructed by the diagnosis no one wants to hear—“infertility.”

Infertility is diagnosed after one year of trying to conceive (or six months for women over 35) and can stem from a number of reasons including hormone imbalances, polycystic ovarian syndrome, endometriosis, tumor or cyst growth, thyroid gland problems, eating disorders, alcohol or drug use, excess weight, and high stress.

Reproduction for the modern woman looks quite different than it did for our fore-mothers of the early 20th century who were most commonly having children in their early twenties. Today, women make up half of the workforce and have seen dramatic progress in the areas of education, economics, and leadership. These successes are obviously huge wins for women but can often delay pregnancy, making it more difficult to conceive. Although many women achieve successful pregnancies into their thirties and forties, both the number of eggs and overall egg quality decline with age, which can present a speed bump on the road to pregnancy. This fact contributes to the $5.8 billion fertility industry which includes interventions like In Vitro Fertilization (IVF), Intrauterine Insemination, and a host of various fertility drugs.

Women who are trying to conceive should work with a fertility specialist to address any underlying medical conditions. It is also important to focus on the areas of nutrition, stress management, and a healthy lifestyle for optimal fertility health.

NUTRITION

Eating a diet rich in fruits, vegetables, whole grains, and lean meats will supply you with vitamins and minerals necessary for proper reproductive function. Here are some of the major players in reproductive health:

Vitamin D is needed to help the body create sex hormones which in turn affects ovulation and hormonal balance. Sources include eggs, fatty fish, dairy, and cod liver oil. You can also get vitamin D from sitting out in the sun for 15 to 20 minutes per day.

Vitamin B6 may be used as a hormone regulator and has also been shown to help with luteal phase defect. Sources include tuna, bananas, turkey, liver, salmon, cod, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, Brussels sprouts, and chard.

Vitamin B12 may decrease the chances of miscarriage. Some studies have found that a deficiency of B12 may increase the chances of irregular ovulation. Sources include clams, oysters, muscles, liver, fish, crab, lobster, beef, lamb, cheese, and eggs.

Folic Acid helps prevent neural tube defects as well as congenital heart defects, cleft lips, limb defects, and urinary tract anomalies in developing fetuses. Deficiency in folic acid may increase the risk of going into preterm delivery, infant low birth weight and fetal growth retardation. Food sources include liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, and collard greens.

Iron is also important and a deficiency can cause lack of ovulation and poor egg quality. Food sources include lentils, spinach, tofu, sesame seeds, kidney beans, pumpkin seeds, venison, garbanzo beans, navy beans, molasses, and beef.

Selenium is an antioxidant that helps to protect the egg from free radicals and chromosomal damage which is known to be a cause of miscarriages and birth defects. Food sources: liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, and turkey.

Zinc works with more than 300 different enzymes in the body to keep things working well. Without it, your cells can not divide properly; your estrogen and progesterone levels can get out of balance and your reproductive system may not be fully functioning. Low levels of zinc have been directly linked to miscarriage in the early stages of a pregnancy, according to The Centers for Disease Control’s Assisted Reproductive Technology Report. Sources include oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yogurt, turkey, green peas, and shrimp.

Essential Fatty Acids have been shown to help fertility by helping to regulate hormones in the body, increasing cervical mucus, promoting ovulation and overall improve the quality of the uterus by increasing the blood flow to the reproductive organs. Sources include flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, and chia seeds.

Stress Reduction and Quality of Life

Navigating the emotional and physical journey of fertility can be a roller coaster ride for many couples. Stress can lead to hormonal disturbances which can disrupt normal ovulation cycles. This is why some women may stop having a menstrual cycle during particularly stressful times in their lives. How is your body supposed to get pregnant when it is in fight or flight mode?

Some stress reducing activities can include spending more time in nature and with friends, journaling, cooking, music, art and talk therapy. Exercise is another way to reduce stress and boost fertility. Ideally you want to have 45 minutes of exercise, three times a week with a mix of cardio, stretching, and strengthening such as yoga, Pilates, swimming, dancing, and hiking. Other forms of relaxation include massage, acupuncture, and meditation. Wherever you are on your path to fertility, it is important to keep basic nutrition and stress reduction techniques in mind to create an internal landscape that is best suited for conception and a healthy pregnancy.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit essential-well.com

How to Beat the Seasonal Sniffles

by Natasha Kubis | Aug 29, 2019 | Accupuncture, Asheville, Health

By Natasha Kubis

“There are moments when all anxiety and stated toil are becalmed in the infinite leisure and repose of nature.”

– Henry David Thoreau

Mr.Thoreau was a master of words when describing the profound beauty of our natural world, but I do wonder if his perspective would differ had he suffered from allergies. Nature is our temple, our sacred place to find solace, but for more than half the population who suffer from allergies, being in nature can feel as though the immune system is at war. Finding solace in between all of the sneezing and tissues can present quite the challenge.

Seasonal allergies (also called hay fever) are common. They occur during certain times of the year–particularly the spring, summer, or fall and can be triggered by pollen, grasses, weeds, and molds. Hay fever can make the nose, throat, and eyes itchy and irritated. Sneezing is common and the nose may become runny and stuffed up, potentially leading to headaches and sinus infections. Symptoms can feel relentless and intrusive when trying to enjoy a splendid hike in Appalachia or tending to the garden. So why is our immune system reacting to nature with such pesky side effects?

The immune system is our body’s defense against elements from the outside that are potentially harmful. However, with allergies, the immune system mistakes harmless bits of proteins as harmful invaders and misidentifies the proteins found in the pollens of trees and grasses as noxious invaders. The hyperactive immune system then creates Immunoglobulin E (IgE), a type of antibody produced by the immune system, to help fight the perceived threat. On every subsequent exposure to the proteins, the antigen IgE stimulates the immune system to create histamine and other chemicals in response, leading to hay fever. Histamine is a compound which is released by cells in response to allergic and inflammatory reactions, causing contraction of smooth muscle and dilation of capillaries.

Pollen is not inherently bad for our health, but a weakened immune system is. Common treatments for seasonal allergies target inflammation in the sinuses and include steroid nasal sprays, antihistamines, decongestants and immunotherapy in the form of allergy shots. There are natural ways to combat allergies in addition to traditional methods which include the following suggestions.

Irrigation

Regularly flushing out the sinuses with a warm water and salt (saline) solution may help loosen and wash out mucus and hydrate the nasal lining. This technique is called sinus irrigation. Also, bathing the eyes with plain eyewashes (such as Artificial Tears) can help reduce irritation.

Acupuncture

This ancient technique can help boost a weakened immune system or re-balance an over-active immune system by stimulating anti-inflammatory mechanisms in the body. Typically, patients fighting allergies have compromised immune function. In this case, acupuncture works with the body to bolster the production of white blood cells and strengthen the immune system’s resistance to infection by increasing its lymphocyte count and activity. Recent research has examined some of the mechanisms of acupuncture’s anti-inflammatory effects which include down-regulation of pro-inflammatory chemicals in the body that can enhance and prolong inflammatory response.

Nutrition

Nutrition plays an important role in maintaining a healthy immune system. It is wise to limit products that cause excess inflammation in the body. These high histamine instigators include alcohol, tobacco, sugar, wheat, dairy, caffeine, saturated fat, smoked meats, and highly processed foods. There are many foods with strong anti-inflammatory properties. These include:

• Local, raw honey: This sweet nectar can help allergy symptoms by regularly exposing you to local pollen–not unlike the concept of how allergy shots work. Allergy injections help desensitize pollen-allergic people by exposing them to a specific pollen.

• Turmeric: This root has very strong anti-inflammatory, antioxidant and anticancer properties. It comes in supplement form but it is also worth buying fresh turmeric root from the grocery store and using it in smoothies, soups, and other dishes.

• Ginger: This plant is another natural antihistamine and decongestant. It may provide some relief from allergy symptoms by dilating constricted bronchial tubes.

• Quercetin: This is a flavonol, a plant-derived nutrient, that can reduce allergic reactions through its antihistamine effect. It also decreases inflammation and is found in apples, cranberries, grapefruit, grapes, pears, spinach, kale, and cabbage.

• Magnesium: This essential mineral may open constricted airways in asthma by relaxing the muscles around the bronchial tubes. Sources of magnesium include almonds, spinach, avocados, oysters, seeds, and buckwheat.

• Beta-Carotene: This helps boost immunity and keeps the respiratory system working optimally. It also is a powerful antioxidant and is found in sweet potatoes, kale, spinach, carrots, winter squash, and collard greens.

• Vitamin C: This vitamin has been shown to decrease production of histamine, thus reducing an immediate allergic episode. Green and red peppers, strawberries, kiwi, oranges, potatoes, and cabbage are all high in Vitamin-C.

Stay Hydrated

It is important to drink at least eight glasses of water per day. Studies have shown that when you are dehydrated, your body produces higher histamine levels and that drives allergies.

Exercise

Exercise is recommended for proper function of the immune system and it can temporarily relieve nasal congestion. The increase in circulation clears sinus pressure and allows for easier breathing. Sinus congestion is also loosened by increased temperature in the body’s core.

There are many natural remedies that can combat allergies by strengthening the immune system. To combat allergies more effectively, these practices should begin several months before allergy season. Treating the symptoms as they appear is a less effective than preparing the body ahead of time. Focusing on proper nutrition, supplementation, exercise, and methods that reduce inflammation in the body throughout the year will help prepare the body for allergy season so you can enjoy nature to its fullest, just as Henry David Thoreau did.

Natasha Kubis is a licensed acupuncturist and certified yoga teacher. For more information, visit essential-well.com

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