Health | thesofiamagazine

Relieving Menstrual Pain

by Natasha Kubis | Mar 1, 2021 | Acupuncture, Asheville, Health, Wellness

What is dysmenorrhea?

Dysmenorrhea is a medical term that means “painful periods” and unfortunately 50%-90% of menstruating women experience it every month. It’s ironic that such an important and life-giving biological function can have such an agonizing physical and emotional impact on us. There are a number of ways to decrease menstrual pain and to increase quality of life, allowing for a more amicable monthly visit from Aunt Flo.

What causes menstrual cramping?

Dr. Vicky Scott is the founder of Asheville Gynecology and Wellness, an integrative GYN practice in Asheville, N.C. She is board-certified in obstetrics and gynecology, lifestyle medicine, as well as integrative and holistic medicine. She explains that as women get closer to their period the body starts producing prostaglandins, which are inflammatory compounds that cause the uterus to contract and release its lining. This can cause cramping. Cramps can also occur with an imbalance of estrogen and progesterone, particularly when estrogen levels are too high or progesterone levels are too low.

The following are the most common symptoms of dysmenorrhea:

• Cramping and pain in the lower abdomen

• Low back pain

• Pain radiating down the legs

• Nausea

• Vomiting

• Diarrhea

• Fatigue

• Weakness

• Fainting

• Headaches

It is very important to see a gynecologist to address any underlying causes of dysmenorrhea. Other conditions that can cause cramping, pelvic pressure, low back pain, heavy or prolonged periods, and gastrointestinal issues include the following:

Endometriosis is a condition that causes the tissue that usually lines your uterus to grow outside the uterus.

Polycystic ovary syndrome (PCOS) is a common hormone disorder affecting approximately 1 in 10 women of childbearing age. This is when the body tends to produce higher than normal amounts of male hormones. Symptoms include heavy periods, prolonged periods, excessive facial and body hair, weight gain, trouble losing weight, acne, thinning hair, or hair loss.

Fibroids are noncancerous growths that develop inside or outside of the uterus. They range in size from as small as a seed to large masses that can cause an enlarged uterus. The symptoms vary depending on the number of fibroids, their size, and location.

Pelvic inflammatory disease (PID) is a bacterial infection of the female reproductive organs. It’s usually caused by sexually transmitted infections, such as chlamydia and gonorrhea. Symptoms include painful intercourse, bleeding during or after sex, foul-smelling vaginal discharge, burning sensation when urinating, fever, and spotting between periods.

Adenomyosis is a thickening of the uterus. It occurs when the endometrial tissue that lines your uterus grows into the muscles of your uterus and can cause your uterus to grow two to three times its normal size.

An intrauterine device (IUD) is a small birth control device that’s inserted into your uterus. There are different types of IUDs available, some containing hormones while others are hormone-free. They’re safe for most people, but they can occasionally cause side effects, including severe menstrual cramps, irregular periods, and heavy menstrual bleeding.

How to treat painful periods

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, help reduce menstrual pain by inhibiting prostaglandin activity, and reducing inflammation.

Acetaminophen (Tylenol) is another option if NSAIDS fail to work, or upset the stomach.

Hormone therapy such as the birth control pill, skin patches, or a Depo-Provera shot may prevent ovulation and reduce the severity of menstrual cramps. They can also make periods lighter, shorter, and less painful. This is not an option for women who smoke, have a history of blood clots, high blood pressure, or cancer.

Regular exercise increases endorphins which can decrease pain.

A heating pad across the abdomen can help relax the abdominal muscles.

Pelvic floor physical therapy can relieve pelvic floor pain associated with excessive tightening and cramping by helping shortened and contracted muscles to stretch and relax.

A hot bath with aromatherapy oils such as lavender, chamomile, and sage can be soothing.

Give yourself an abdominal massage by placing your hands over your navel. Begin by making small circles in a clockwise direction. This should be done slowly with moderate pressure for about a minute. Then gradually increase the size of the circling until you are rubbing the entire abdomen.

Food as Medicine

Dr. Scott often recommends proper nutrition and dietary changes to support a healthy and pain free menstrual cycle. Foods eaten can either increase the estrogen effect or reduce it. There have been studies that show that women who eat a high fiber and low fat diet have less estrogen levels and less painful cycles. Here are some dietary and lifestyle recommendations from Dr. Scott:

Eat whole grains such as brown rice, whole-grain bread, and oatmeal.

Eat vegetables such as broccoli, spinach, carrots, sweet potatoes, Swiss chard, and Brussels sprouts.

Eat legumes such as beans, peas, and lentils.

Eat fruits such as apples, mangoes, berries, and oranges.

Avoid caffeine, alcohol, and tobacco.

Avoid refined grains such as white bread, refined cereals, and pastries.

Avoid fatty foods such as doughnuts, cheese, French fries, and potato chips.

Reduce stress: psychological stress may increase your risk of menstrual cramps.

Drink herbal teas such as chamomile, ginger, lemon balm, fenugreek, peppermint, and cramp bark which contain anti-inflammatory and antispasmodic compounds.

Supplements such as vitamin E, omega-3 fatty acids, vitamin B-1 (thiamine), vitamin B-6, and magnesium may effectively reduce menstrual cramps.

A Traditional Chinese Medicine Approach

In Chinese medicine, the most common reason for menstrual cramping is because of the stagnation of blood circulation in the lower abdomen. Acupuncture is a safe and effective technique used to increase blood flow, relax contractions, and move stagnation. Researchers at The National Institute of Complementary Medicine at Western Sydney University in Australia conducted a study to compare the efficacy of acupuncture for the treatment of dysmenorrhea. The researchers found that, in all cases, acupuncture led to a significant reduction in the intensity and duration of menstrual pain after three months of treatment.

Yoga as Medicine

Vinita Khatavkar is a seasoned yogi who teaches in the Asheville area. She has been practicing yoga since 1989 and says that regular practice of asanas (yogic postures) and pranayama (breathing techniques) are beneficial for relieving menstrual pain. Every asana can be held for 5 to 6 deep breaths or for a longer duration if it helps with the pain. She notes that inversions such as headstands and shoulder stands, as well as deep twists and backbends, should be avoided while menstruating.

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

Tea Culture

by Natasha Kubis | Jan 5, 2021 | Acupuncture, Asheville, Healing, Health, Wellness

By Natasha Kubis

Next to water, tea is the most commonly consumed drink around the world. It is deeply integrated into many cultures because of its abilities to bring people together, to soothe the soul, to please the senses, to elevate the mind, and to heal the body.

“No matter where you are in the world, you are at home when tea is served.” – Earlene Grey

I will never forget my experience with Moroccan hospitality while traveling through that enchanting country. Every person I met along the way was eager to help and connect, even when language was a barrier. Their most common tool for communication was their national beverage, “Berber Whiskey,” or mint tea. Light-hearted Moroccans coined this phrase because consuming alcohol in public is not allowed in Morocco. Mint tea was served in almost every situation, whether doing a business transaction of any kind, when arriving back to my riad (hotel), with every meal, and even while in the middle of the desert, camping in a tent, around a bonfire with Tuareg folks playing hand drums on empty gasoline cans. A moment in Morocco is never complete without a cup of mint tea. In most Arabic cultures, tea is more than a beverage, it’s a bridge for intercommunication, fellowship, and communion. Its ritual is at the very heart of the Arabic way of life.

Maghrebi mint tea is the traditional green tea that Moroccans use. It is made with spearmint (or peppermint leaves) and sugar. It is popular throughout Morocco, Algeria, Tunisia, Libya, and Mauritania. The green tea serves as an antioxidant, while the fresh mint energizes you, cleanses your palate, and freshens your breath. Thanks to the anti-inflammatory agents found in mint, its properties are said to help fight seasonal colds, flus, allergies, and stomach ulcers.

Moroccan Mint Tea Recipe

• 1 tablespoon of loose Chinese gunpowder green tea

• 5 cups of boiling water

• 3 tablespoons of sugar

• 1 large bunch of fresh mint

Put the tea in the teapot and pour in 1 cup of boiling water, then swirl it around gently to warm the pot and rinse the tea. Strain out and discard the water, reserving the tea leaves in the pot. Add the remaining 4 cups of boiling water to the tea and let it steep for 2 minutes. Stir in sugar and mint sprigs and steep for 3 to 4 minutes more. Serve in small heatproof glasses.

Some other varieties of Arabic tea include the following:

Sage tea is usually served after a meal to aid in digestion, get rid of heartburn, and stop flatulence.

Anise is a licorice-tasting tea that has been used for hundreds of years for treating coughs and flu symptoms. It also helps improve digestion, alleviate cramps, and reduce nausea.

Thyme tea is said to help improve memory and cleanse the stomach.

Cardamom tea helps aid digestion and increase saliva flow. For this reason, it is usually sipped before meals rather than after, to help prepare your digestive enzymes.

Black tea is the most common tea you’ll find in any kitchen cupboard, and a staple among Arabic people. It is the tea with the highest caffeine content. Studies have shown that black tea may protect lungs from damage caused by exposure to cigarette smoke. It also may reduce the risk of stroke.

“There is something in the nature of tea that leads us into a world of quiet contemplation of life.” – Lin Yutang

For Chinese culture, tea is synonymous with life, and has been used for traditional medical purposes for the last 5,000 years. The tea leaf was first discovered in China back in 2737 BCE, when the Emperor Shen Nung came across the Camellia sinensis, while relaxing under the shade of a wild tea tree. He was boiling some drinking water and a breeze blew a few leaves from the tree into the pot, giving the water a pleasing flavor. He experimented further and found it to have medicinal properties and urged the Chinese people to cultivate the plant for the benefit of the entire nation. Over time, he has become the legendary Father of Tea.

Popular teas in China include the following:

Green tea, perhaps the most widely studied tea on the planet, has numerous health benefits, such as improving blood flow and lowering cholesterol. Green tea has also been shown to help block the formation of plaques that are linked to Alzheimer’s disease. In one Swiss study, MRIs revealed that people who drank green tea had greater activity in the working-memory area of their brains. It has also been shown to keep blood sugar stable in people with diabetes.

White tea is the least processed tea and its health benefits include preventing tooth decay, promoting healthy skin and hair, and increased energy and alertness.

Oolong tea may offer benefits for heart health, diabetes prevention, bone health, and weight loss, possibly due to the high antioxidants content. It also contains theanine, an amino acid found to promote relaxation.

“In my own hands I hold a bowl of tea; I see all of nature represented in its green color. Closing my eyes, I find green mountains and pure water within my own heart. Silently sitting alone and drinking tea, I feel these become a part of me.” – Sen Soshitsu

Perhaps no culture on earth loves rituals as much as the Japanese do. Drinking a cup of tea in Japan is treated with a formality and an elegance. They were one of the first countries in the world to hold tea ceremonies, as tea became a staple drink for the religious classes of Japanese priests. One such ceremony is known as “the Way of Tea”, which is the process focusing on how tea is made, and involves aesthetically preparing a bowl of tea from one’s heart. Everything is always carefully considered when indulging in tea, from the type of drinking vessel to the variety of tea chosen for the particular season. There is a harmony achieved through the ritual of tea drinking and ceremonies are held for a variety of reasons, such as meditative observances of winter sunrises, summer sunsets, the arrival of the full moon, the budding of spring’s first blossoms, and the changing of the leaves from green to gold.

Popular Japanese teas include the following:

Japanese Sencha, an unfermented form of green tea that is steamed to retain all of its aromatic and healing properties.

Matcha tea, a powdered Japanese green tea that is mixed with hot water and therefore the leaf itself is included in the beverage.

Matcha Tea Recipe

• 1 teaspoon of Matcha powder

• 6 ounces of hot water, divided

Boil 6 ounces of water. In a bowl, combine matcha powder and 1 ounce of hot water. Using a bamboo whisk, whisk rapidly until the mixture forms a thin paste. Slowly add the rest of the hot water to the paste, as you continuously whisk the mixture for about 1.5 minutes, creating a light foam on top. Pour into your teacup and enjoy.

By the end of the 3rd century CE, tea had become China’s number one beverage. By the 8th century CE, the Chinese were already trading tea to Tibetans, Arabs, Turks, nomadic tribes of the Indian Himalayas, and along the Silk Road into India.

It was not until the 17th century CE that tea reached European soils. The British introduced tea to India to break China’s monopoly on tea. Today, India is the largest consumer of tea worldwide. Chai is the national drink in India and it is served literally on every street corner and train station, where you can see people selling it at all times of the day and night. This sweet and spicy tea is said to lower blood pressure, control blood sugar, and reduce bad cholesterol in the body.

Chai Tea Recipe

• 8 ounces of water

• 4 ounces of whole milk

• Granulated sugar to taste

• 1 tablespoon of black tea

• 4 cardamom pods smashed with side of a knife

• Small cinnamon stick

• Small piece of fresh ginger

• 10 fennel seed

Bring water and milk to a simmer with spices in a medium saucepan. Reduce heat to lowest setting and add tea. Steep until tea takes on a deep, pinky-tan color, about 3 minutes, stirring occasionally. Strain into a cup and stir in sugar to taste.

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

Feel Good in Your Body Right Now

by admin | Jan 5, 2021 | Asheville, Depression, Health, Positive Change

Anyone who’s worked towards a weight loss or fitness goal knows it can be quite a journey. While it’s important to stay focused, that can easily turn into the unhealthy habit of waiting for that desired dress size to be happy. Here are some tips to help you avoid that trap and feel good in your own skin right now:

Focus on functionality

Your body may not be perfect but it does a lot for you. Whenever you perform a physical activity like walking around the block with ease, appreciate your body for it. Its main purpose, after all, is to keep you moving through life and if it’s doing that, you have something to feel good about.

Change what you can
right now

When it comes to how you look and feel the little things matter. Wear what you feel good in, change your hair, get your nails done, or choose a new signature scent. It’s hard not to feel good in your skin when you’re pampered and smelling delicious.

Believe in the inevitability
of your ideal body

If you’re dieting and working on fitness, you need to do so with absolute conviction that it’s just a matter of time until you reach your goals. Believing that the things you don’t love to see when you look in the mirror are temporary prevents your insecurities from having power over you.

Watch your thoughts

If your inner voice is in the habit of loudly and confidently criticizing your body, train it to compliment you with equal authority instead. Frequently point out the things you like about your body and use affirmations to keep those positive thoughts at the forefront of your mind.

Be selective about the
company you keep

Seek out people who speak kindly about others, bring out the best in you, are comfortable with their own imperfect bodies, and make you feel good about yours. If the people in your social circles are fueling your insecurities, it’s time to reevaluate your relationships and make some necessary changes.

Detox your social media

In addition to people who surround you in real life, those who appear on your feed can also impact your body image. Never compare your whole reality with the snippets others choose to show. Take breaks when you need to and only follow accounts that help you feel good and inspire you.

Love yourself

Loving yourself will help you strike a balance between accepting yourself for your inherent worth and improving yourself because you are worthy of your own potential and being the best version of yourself. If you can only take away one point, this should be it – love yourself.

Like anything worthwhile, reaching your fitness goals will take time, but life is happening right now. Make it one of your goals to feel good about your body even as you work on getting it fitter.

Winter Wellness

by Natasha Kubis | Nov 30, 2020 | Acupuncture, Asheville, Health, Pandemic, Wellness

For some people, the chilly winter months embody a heartwarming season, romanticized like a Norman Rockwell painting, with crackling fires, snowshoeing, hot cocoa, and cozy pajamas. For others, the cold weather, gray skies, and lack of sunlight presents a much bleaker reality. Self-care is important year-round but when the weather gets colder and the days get shorter, it’s an important tool to combat depression. This type of depression, that appears at the beginning of winter and subsides at the beginning of spring, is known as Seasonal Affective Disorder (SAD), and affects approximately 5% of the population.

This year, the dark days of winter are compounded by the relentless pandemic, and it’s more important than ever to redirect our energy toward effective relaxation techniques, constructive activities, and positive thoughts. When we are stressed or depressed during the winter holiday season, it can be quite tempting to devour a bag of cookies, have that extra glass (or bottle) of wine, spend too much money on holiday presents, or neglect our sleep and wellness needs.

Here are some winter wellness strategies to make the season a little bit more manageable.

Get sunlight
Do your best to get outside once a day. Winter days are shorter, which means there’s less light. Try to take advantage of the sunlight, whenever possible.

Get a depression screening
Even if you haven’t been diagnosed with Seasonal Affective Disorder, winter weather can bring down your mood. Many clinics will offer free screenings that are open to the public. They can also offer resources to help you manage your depression. Talking to a mental health counselor to help us sort out our worries can be helpful, and often necessary. You can also reach out to a volunteer crisis counselor by texting 741741.

Stay Hydrated
Most of us drink more coffee or tea during the winter months to keep warm. However, these beverages, plus the dry weather, are a recipe for serious dehydration. Be conscious that you’re drinking enough water to keep your body well hydrated. Eight glasses of water a day is standard.

Protect your sleep
Fewer hours of sunlight during the winter months can make it harder to feel awake throughout the day. Staying well rested is critical to making the winter months feel manageable. Tighten up your sleep regimen during this time of the year.

Maintain your physical health
Physical health is important for maintaining good mental health. With the winter weather preventing us from exercising outside and COVID-19 preventing us from going to gyms, look for things you can do inside, like yoga, or walking on a treadmill. The pandemic has made online classes more accessible than ever before. Most studios are offering online classes to their students, which is a great way to keep regularity in your routine, while supporting your local studio.

Keep making plans with people
The pandemic has also made it more difficult to spend physical time with our loved ones, which is particularly hard around the holidays, but that doesn’t mean we can’t schedule a phone or video call. I have friends that have had game nights, holiday parties, birthday parties, even baby showers, all through online platforms.

Bake some sweet but healthy seasonal treats
There is nothing more comforting than turning on the oven during the cold weather, and filling your home with the sweet aromas of cookies, pies, and muffins. Try putting a healthy spin on one of your most beloved and classic desserts. Check out my recipe for a healthy apple crumble.

Go for wholesome foods
It’s that time of year when you’ll be tempted with sugary, empty-calorie treats, but to be your happiest, most energetic self, it’s best to eat a balanced diet of mostly healthy fats, lean proteins, grains, and vegetables.

Give more of yourself and your time.
Whether it’s at a food bank, helping your elderly neighbor with some errands, writing greeting cards for hospitalized children, or making hats and blankets for donation, sharing your time will warm your spirit and give others comfort. Check out these organizations – cardsforhospitalizedkids.com and knotsoflove.org.

Dive back into reading
Winter is the best time to start that book that’s been on your coffee table for the past few months. Curl up in front of a fire with hot cocoa and a nice book.

Get into face masks
I don’t just mean the COVID-19 mask that has become another appendage on us, I mean the spa mask that soothes our dried-out winter skin. See my recipe for a homemade hydration mask.

Find a winter hobby
Knitting, sewing, and crocheting are not only soothing and meditative hobbies, but they make cozy gifts for the holidays, or for donating to those in need.

Work on your breathing
Conscious, slow breathing can help you when you’re feeling frustrated or overwhelmed. You can practice anytime, even while waiting in line at the supermarket, post office, or drug store.

Rediscover the beauty of the cold months
Winter is quite beautiful, and being mindful of that can help with our overall attitude. Snow capped mountains and beautiful song birds can make for some gorgeous photography projects. Take a hike, and capture all of nature’s splendor with an artistic eye.

Take care of your skin
Colder months can be particularly hard on your skin and hair, with the combination of dry air and hot showers, so it’s important to moisturize properly. Jojoba oil, vitamin E oil, and argan oil are all perfect moisturizing treatment for areas of the skin that tend to dry out quickly, like your elbows, heels, and cuticles.

Say thanks
Try focusing on gratitude throughout the whole winter season. Incorporating a simple gratitude practice into your day is a wonderful way to lift your mood, not to mention dissolve any holiday-related stress or resentments that might be hanging around.

Healthy Apple Crumble Recipe

3⁄4 cup old-fashioned oats

1⁄4 cup chopped walnuts

1 tsp ground cinnamon

3 tbsp maple syrup

1 1⁄2 tbsp coconut oil

6 cups of diced apples

2 tbsp cornstarch

1 1⁄2 tsp ground cinnamon

1/8 tsp ground nutmeg

In a mixing bowl combine together the oats, walnuts, cinnamon, maple syrup, and coconut oil. Stir until
crumbly. Set aside.

In another bowl, toss the apples with the cornstarch, cinnamon, and nutmeg.

Transfer the filling to the prepared dish, and press down with a spatula. Sprinkle evenly with the oatmeal topping.

Bake at 350°F for 25-35 minutes or until the apples are tender and tops are crisp. Enjoy!

Shea Butter, Coconut Oil, and Aloe Vera Face Mask

The combination of shea butter, coconut oil, and aloe vera hydrates, soothes, and softens dry winter skin.

1 tbsp of shea butter

1 tbsp of coconut oil

1 tbsp of aloe vera

Mix until smooth.

Spread the mixture onto your skin. Add extra to especially dry areas.

Let the mask sit for 15 minutes.

Rinse it off with lukewarm washcloth.

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

Acupressure for Self-Care

by Natasha Kubis | Nov 1, 2020 | Acupuncture, Asheville, Health, Women, yoga

Acupressure is an effective self-care technique to help us relax and de-stress, whether at the office, at home, or in a tense work meeting. It is convenient, inexpensive, and easy to do. It is also safe to practice on infants and children. Knowing which acu-points to stimulate can help you treat a variety of conditions including headache, indigestion, muscle tension, or anxiety.

This technique became popular in China as a natural extension of acupuncture, using pressure from the fingers, as an alternative to inserting needles into the skin. It is a good option for those who are needle phobic. There are over 2,000 acu-points on the body that are located at nerve endings. Stimulating these points allows different parts of the body to communicate, triggering the release of opioids, which are naturally occurring chemicals in the brain that have an analgesic, or pain-relieving, effect. The release of opioids, such as endorphins, help to decrease feelings of pain and increase feelings of euphoria

A recent study at the University of Michigan looked at 67 people with chronic lower back pain and divided them into groups: those using acupressure, and those sticking to their prescribed treatment method from their primary care doctor. The acupressure group applied the technique to certain body parts for 30 minutes a day, for 6 weeks. The study concluded that the acupressure group found significant improvement in both pain and fatigue, without the use of pain medications, or their side effects. This study was particularly important because it confirms the effectiveness of more natural pain management solutions.

What are the Benefits of Acupressure?

• Acupressure acts to massage and stretch the muscles, while increasing blood flow to the tissues.

• It stimulates the body’s natural ability to suppress pain without the over-dependency on painkillers, which is important during our current opiate crisis.

• 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.

• It is calming for the nervous system, while reducing stress and anxiety.

• It is convenient to do anytime at the office or at home.

• It is free.

• It can be done on children and infants.

Acupressure Technique

• Use deep, firm pressure to massage and stimulate each point.

• When massaging acu-points, try to relax in a comfortable position, close your eyes, and breathe deeply.

• Stimulate each point anywhere from 1 to 5 minutes.

• Repeat the massage as often as you like; there is no limit to the number of times a day.

• Besides massaging these points with your fingers, you can use various tools to help you along, such as an electric massage tool, a tennis ball, or a golf ball.

Try some of these common acupressure protocols on yourself or your loved ones if these uncomfortable symptoms should arise!

Acupressure Points for Headache Relief

• Large Intestine 4 is used to treat diseases of the head and face and is the primary point for headaches, tooth, or jaw pain. It is located on the back of the hand, between the thumb and pointer finger. Do not use this point during pregnancy.

• Taiyang is often used to treat headaches, eye pain, or eye swelling. It is located in the region of the temples, at the outer edge of the eyebrows.

Acupressure Points for Stress Reduction

• Yintang is used to calm the spirit, relax the mind, help with insomnia, and reduce nervousness. It is located between the eyebrows.

• Governing Vessel 20 can be used to clear the mind, calm overthinking, and improve memory. It is found at the top of the head, in line with the tops of the ears.

Acupressure Points for Nausea and Indigestion

• Pericardium 6 is commonly used to help relieve nausea, upset stomach, and motion sickness. It is safe to use during pregnancy and can help relieve morning sickness. It is located three finger breadths below the wrist crease, on the inner forearm, in between the two tendons.

• Stomach 36 is commonly used for gastrointestinal discomfort, nausea, and vomiting. It is located four finger breadths down from the bottom of your knee cap, along the outer boundary of your shin bone.

Menstrual Cramping Relief

• Spleen 6 is used for urological issues, pelvic disorders, and menstrual cramps. It is located on the inside of your leg, 4 fingerbreadths above your ankle. Do not use this point during pregnancy.

• Liver 3 is a powerful point for menstrual cramps, but it is also effective for stress reduction, low back pain, high blood pressure, insomnia, and anxiety.

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

All About Breasts

by Natasha Kubis | Oct 2, 2020 | Acupuncture, Asheville, Breast Cancer, Health

Our Beautiful Biology

Throughout history, the female breast has been a locus of art, sexuality, eroticism, fertility, abundance, and nurturance. The symbolism and politics of this sacred anatomy has evolved to fit the standards and beliefs of each time and culture. Ancient Egyptians, for example, represented breasts in their art, typically for religious purposes, while showing female deities breastfeeding pharaohs as proof of their divine status. The Ancient Romans were more liberal in expressing the sensuality of the female body in their masterpieces, while the Middle Ages, shaped by strict religious discipline, held more modest representations of the female body.

Despite the varying, often objectifying, representations of the female breast in art and culture, breasts are an evolutionary powerhouse. With their complex system of glands, ducts, and high concentrations of estrogen receptors, breasts are responsible for fascinating anatomical functions, such as helping puberty occur at the optimal time and creating nature’s most perfect food, nutrient-rich breast milk.

Breast Anatomy 101

The breasts are medically known as the mammary glands, and these glands are made up of lobules (milk-producing glandular structures), and a system of ducts that transport milk to the nipple for breastfeeding.

• Breast tissue develops in the fetus along milk lines, extending from the armpit to the groin. The technical term for milk lines is ventral epidermal ridges, and these are the precursors to the mammary glands and nipples.

• Each breast has 15 to 20 lobes that surround the nipple in a radial manner, like spokes on a wheel. Inside these lobes are smaller sections, called lobules.

• At the end of each lobule are tiny bulbs that produce milk. These structures are linked together by small tubes called ducts, which carry milk to the nipples.

• Between the glandular tissue and ducts, the breast contains fat and connective tissue.

• The nipple is in the center of a dark area of skin called the areola. The areola contains small glands that lubricate the nipple during breastfeeding.

• Each breast also contains blood vessels and vessels that transport lymph. Lymph is a fluid that travels through a network of channels called the lymphatic system and carries cells that help the body fight infections.

Breasts Make Nature’s Most Perfect Food

It is no wonder that breast milk is referred to as “Liquid Gold”. It contains 100% of the daily fat, proteins, vitamins, minerals, sugars, enzymes, and antibodies that a baby needs to grow, and ward off disease. Human infants are designed to be exclusively breastfed for about 6 months, and then the baby graduates to eat some food, in addition to breast milk. Here are some of the great health benefits of breast milk:

• The first feedings contain colostrum, which delivers a high concentration of antibodies. The laxative effect of colostrum gently clears the baby’s intestine, decreasing the chance of jaundice.

• It contains antibodies, enzymes, and white blood cells, which protect your baby from viral, bacterial, and parasitic infections.

• It encourages the growth of probiotics and “good” bacteria in the digestive tract.

• Additional immune components in breast milk provide protection against food allergies and eczema early in life.

• Breast milk provides a defense against some common childhood illnesses such as, vomiting, diarrhea, pneumonia, urinary tract infections, types of meningitis, and can protect against some chronic conditions like celiac disease, inflammatory bowel disease, and asthma.

• Breastfeeding lowers the risk of Sudden Infant Death Syndrome (SIDS), and increases the effectiveness of immunizations.

• When at your breast, the sucking action of your baby strengthens their oral muscles, facial bones, and supports good dental development.

• Breastfeeding supports brain development and is shown to improve IQ scores later in life.

• Breastfeeding may help prevent obesity and lower your child’s risk of developing diabetes in adolescence and adulthood.

• The hormones released while you feed your little one help to lower your stress levels.

A Walkie Talkie for Mom and Baby

Breasts are the gateway of communication between mom and baby. Nature has designed the breast to make a perfect product for its offspring. Here are some of the ways breasts communicate with the mom and the infant.

• Areolas give off a scent. Around the edge of the areola are little bumps called Montgomery’s glands. When nursing, these glands produce a scent that only babies can detect. It smells like amniotic fluid, so the baby is drawn to the area.

• The areola becomes darker during pregnancy and breastfeeding. Babies can see shades of lights and darks early on. By the areolas getting darker, it helps the baby recognize it.

• A baby’s hands are designed to knead the breasts and stimulate the milk while their feet help them push up toward their mom’s breast.

• When the breast senses an infection, it tips off the mom’s immune system to put out more lactoferrin and relevant antibodies.

• When the baby is older than 1 year, the milk adapts to contain more fat and cholesterol to match the child’s more active lifestyle.

• If the baby is born prematurely, the breast milk will make higher concentrations of protein and caloric density.

• The breast knows when the mom is stressed, and in response will hold back her output of milk, until the stress response has averted. Stress can also put cortisol into the milk supply, which has shown to affect the baby’s personality. These are good reasons to focus on self care and relaxation techniques whenever possible.

• Cells in the breast communicate with cells in the bone, telling the bones how much calcium content it needs to release to make the perfect formula. During breastfeeding a mom loses up to 6% of her calcium for her little one, so it is important to replenish that in the diet.

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