Eating A Joint Healthy Diet

An image of some people doing yoga exercises

Eating a joint healthy diet can help reduce inflammation both within our joints, and throughout our entire bodies. Inflammation is a term often used to describe our body’s response to being under attack; whether by bacteria, viruses, or byproducts of reactions inside our bodies. Free radicals are a class of byproducts often associated with inflammation and pain.

So, what are free radicals? Free radicals are short-lived molecular particles, usually oxygen, that can cause damage to cells in our bodies. Free radicles can be caused by inflammation and can create inflammation. Normally, free radicals exist in the body. However their numbers are increased by an unhealthy environment, disease or poor dietary choices. Inflammation is not the only thing free radicals effect. They also lead to increased levels of chemicals that are responsible for pain.

Foods that increase free Radicals: 

  • Potato chips 

  •  French fries

  •  Fatty foods

  • Processed foods 

  • Smoking

  • Alcohol

  • High caloric diets

  • insufficient exercise

 

Happy Family Cooking Together

What can we do to help reduce levels of inflammation? By changing our diets to include anti-inflammatory foods rich in antioxidants we will reduce free radicals in our bodies. Antioxidants help reduce inflammation by reducing the circulating free radicals in our bloodstream. In turn, antioxidants reduce pain and inflammation in our joints and muscles.

There are many different types of antioxidants, but something they tend to have in common is that they naturally exist in many vegetables, fruits and fiber-full foods. Examples of antioxidants, or minerals that increase antioxidants efficiency, include alpha and beta-carotene, lycopene, lutein, selenium, and vitamins A, C and E.  

incorporate antioxidants into your daily diet:

  • Fruits and veggies are packed with antioxidants: The more colorful the better for the joints. Try adding foods like pumpkin, tomatoes, peas, sweet potato, dark leafy greens, collards, kales, spinach, broccoli and dark-colored fruit such as blueberries, and blackberries.

  • Omega-3 Fatty acids are great anti-inflammatory foods. Some of the best sources are cold-water fish including salmon, trout, tuna and sardines. Flax, walnuts, and pistachios are good vegetarian sources of omega-3.

  • Spices and Supplements have high levels of antioxidants. Turmeric, cumin, mustard, ginger and garlic all add flavor while reducing inflammation.

  • Healthy beverages include green tea, and black tea.

 

Replacing some high-fat, caloric dense food for some these healthier alternatives will help reduce the inflammatory reactive species in the bloodstream, leading to reduced inflammation and pain in the joints. Some other ways to benefit your body, reduce inflammation and pain include regular exercise, chiropractic adjustments, acupuncture treatment and mindfulness.

 

 

Probiotics and Fish Oils During Pregnancy Linked to Healthier Children

What we know about childhood allergies and eczema:

Group Of Happy Running Kids
  • Approximately one in thirteen kids have food allergies and 40% of these kids have more than one food allergy.

  • Food allergies are caused by the immune system overreacting to these foods, the most common food allergies are to nuts, milk, eggs and wheat.

  • Kids who suffer from allergies commonly also experience eczema.

  • The causes of this immune system link are not fully understood.

  • Ten to twenty percent of infants have eczema and 60% of children may have eczema throughout their life.

Allergies and Eczema are on the rise, how can we prevent them?

The Imperial College of London produced a large scale study of more than 1.5 million people looking at the relationship of diet on the prevalence of allergies and eczema. The study looked at dietary factors like the amount of fruits, vegetables and avoidance of the most common food allergens, they found that these factors do not have a clear effect on allergies and eczema. A healthy diet during pregnancy is obviously important for many other reasons, but it didn’t have a huge impact on the risk of infant or childhood allergies and eczema.

  • What the study did show was that fish oil and probiotics did have a positive effect on decreasing the risk for these ailments.

  • The researchers found that when pregnant women took a daily fish oil capsule from 20 weeks pregnant, and during the first three to four months of breastfeeding, the risk of egg allergy in the child was reduced by 30 per cent.

  • The study also found that taking a daily probiotic supplement from 36-38 weeks pregnant, and during the first three to six months of breastfeeding, reduced the risk of a child developing eczema by 22 per cent.

Cropped image of doctor performing ultrasound on pregnant woman

Why fish oil and probiotics?

Both of these supplements play a role in dampening immune reactions. Fish oil also has an anti-inflammatory action while probiotics help to restore optimal gut bacteria important for a healthy immune system. Focusing on the digestive system is important because approximately 80% of our immune system comes from our digestive system.

Quality matters!

  • All fish oil and probiotics are not created equal and the dosing may depend on the pregnant mother’s health and risk factors.

  • Work with a qualified naturopathic doctor to determine the appropriate pregnancy plan for you.

Dr. Heather Krebsbach is a naturopathic doctor at Inner Gate Acupuncture. She focuses on fertility, pregnancy and postpartum care. She has guided many women through healthy pregnancies using her deep knowledge of natural medicine and naturopathic medicines.



Erik Isaacman L.Ac. is SMAC's Sports Medicine Practitioner of the Month

Erik Isaacman L.Ac.

Erik Isaacman L.Ac.

Inner Gate Acupuncture is excited to announce that Erik Isaacman was honored this June as the Sports Medicine practitioner of the month through the Sports Medicine Acupuncture group.

Having completed the Sports Medicine training in 2015 Erik continues to utilize and deepen his skills. He works as a teachers assistant for the foundational sports medicine courses and recently attended a 5 day cadaver lab to deepen his anatomy knowledge.

The Sports medicine training is the highest level sports medicine training designed specifically for acupuncturists. The course is a year long doctorate level training for established acupuncturist to deepen their skills.

Click here to read more about Erik Isaacman L.Ac.

Understanding Bio-Identical Hormone Treatment

Bio-Identical hormone therapy (BHRT) is used by skilled naturopathic physicians to treat peri-menopausal or menopausal symptoms or other hormone imbalances. Bio-identical hormones are typically derived from plant extracts, such as soybeans or Mexican wild yam, extracted and formulated to resemble the hormones naturally produced in the female body. This differs from conventional hormone therapies, which are derived from the estrogen of pregnant horses and progesterone that is synthetically made. 

Bio-Identical hormones treat:

  • Insomnia

  • Hot flashes 

  • Anxiety

  • Low energy

  • Low libido

  • Cognitive difficulties

 

adult-beautiful-bench-157622.jpg

Dr. Heather Krebsbach ND has successfully used BHRT for over 10 years here in Portland. She combines a careful understanding of your lab work with other components of your lifestyle that may be affecting your health. Understanding factors such as stress, adrenal fatigue, thyroid status and digestive health helps her create a full diagnosis and treatment plan. 

There are many options for administration of the hormones once the best path forward is determined. Patches, creams, gels, suppositories or sublingual troches are all options based on what fits with your lifestyle. Dr. Krebsbach monitors hormone levels throughout the treatment to insure you’re getting the safest and most effective hormone treatment possible. 

Benefits of HRT

  • Improves brain/cognitive function

  • Relieves hot flashes

  • Decreases vaginal pain and irritation 

  • Slows aging skin

  • Increases libido and “sex life” 

  • Improves bone strength

  • Decreases incontinence and frequent urinary tract infections

  • Decreases Coronary Artery Disease (in women under 60)

 Menopause and peri-menopause can be difficult transitions. There are many questions to answer and treatment options to consider. If you’re considering bio-identical therapy make an appointment with Dr. Heather Krebsbach at our NE Portland location today!

How to start a meditation practice

Picture Courtesy of Pexels

Picture Courtesy of Pexels

Meditation can be a great addition to just about everyone’s life. Many of us like the idea of meditation but don’t know how to get started.  This is a simple guide to help you start a meditation practice. There are many benefits of meditation and just 5-10 minutes daily can help us achieve these benefits.  

Meditation’s benefits:

  • Mental clarity

  • Increased productivity

  • Possibly slows the aging of the brain

  • Decreased stress

  • Improved sleep

What you will need:

Somewhere to sit quietly and something to sit on. 

·      Chair:
A chair is a great way to start if you’re new to meditation, have knee or back pain. Remember to sit upright. It is often best to move forward on the seat and not rest the back on the chair. Maintain a healthy upright posture. 

Picture Courtesy of Pexels

Picture Courtesy of Pexels

·     Cushion:
For the more committed or experience meditator having a dedicated cushion is a great idea. Remember to maintain and upright posture for the health of your back and ease of breathing. 

·     Bench:
For many benches are the most comfortable option. If the cushion bothers your back or knees or for the taller meditator a bench I a great option It will force you to sit upright preventing the slumping that occurs with cushions and chairs.

A Simple timer

Most of us can use our smart phones for this purpose.  In fact, there are several free apps which will track your meditation time and provide information to inspire us and keep us interested.  Insight timer is a great free app that has guided and un guided meditations of varied lengths.  

How to get started:

Try to begin by sitting for 5-10 minutes. 

Remember to sit with your back straight so you can breathe deeply. 

You’ll probably find is easier to concentrate with your eyes closed but you can keep eyes open if falling asleep is an issue.  

What to do

Get comfortable.

Start your timer.

With eyes closed bring your attention to your breath.This is what meditation is all about! Try to focus your mind completely on the breath as is enters and leaves your nose. 

You can focus on how the air feels as it enters and exists your nose, to how the air feels as you inflate and deflate your lungs or how the sensation of air feels passing over your nose.  Don’t force your breathing. Simply observe your breath without thinking too much about it.

Every time your mind wanders off, which will happen often, as soon as you notice bring it back to the sensation of breath. 

Don’t be frustrated if the mind wanders constantly just return to the awareness of breath every time you notice. 

Business people meditating outdoors.

Can Acupuncture help? 

Acupuncture can be a great tool for you to reduce stress and anxiety. Combining a meditation practice with acupuncture can improve results and help you learn to relax more deeply. 

If you’re working on building a meditation routine let us know at your next treatment. We can set up your treatment room to maximize your relaxation. 

 

Great Job!!! 

 

How Chiropractic Benefits Athletes

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Photo Courtesy of Pexels

Active athletes put extra strain and pressure on their bodies. Whether they compete professionally, play with friends or run long miles by themselves all athlete’s bodies need extra support.  Depending on which sport they do, how hard they train, and their age each will require different types of support to keep performing optimally. Many athletes look to nutrition, improved training techniques, and better equipment as ways to improve and stay healthy.  Many athletes employ natural medicine techniques like chiropractic, massage and acupuncture to stay healthy and optimize their performance

Enhanced Performance

Regular care from our sports medicine clinicians can improve overall performance.  By balancing muscles, leveling pelvises, reducing inflammation and keeping the spine properly aligned our team helps athletes minimize their risk of injury and less injury time means more playing time. 

With improved muscle balance, stability, flexibility and range of motion athletes will experience improved performance. For athletes that play through longer seasons or play year-round, the improvement will be noticed as other competitors show signs of fatigue or become prone to injuries. Staying strong throughout the season provides a great advantage.

Improved Injury Recovery

Photo Courtesy of Pexels

Photo Courtesy of Pexels

Unfortunately, injuries are part of the game, and recovering from injuries quickly and completely is important. Here in Portland our team of acupuncturists and our chiropractor have all done advanced training in sports injuries. Chiropractic care helps athletes recover from injuries the same way it helps auto accident victims recover from injuries. Spinal adjustments align your vertebrae so that your tendons and muscles heal correctly. Acupuncture helps reduce pain, improve blood circulation and promotes tissue healing.  

How Chiropractic Helps

Dr. Jerrod Puckett’s treatments are designed to relieve pressure on nerves in the spinal column. He has a Masters of Science in Sports Medicine, which gives him the knowledge and tools to improve healing and athletic performance. When the spinal vertebrae are out of proper alignment the nerve impulses sent from the brain to the muscles will be impaired. This leads directly to impaired performance and possibly injury. The same is true from sensory impulses traveling from the body back to the brain. Proper body mechanics leads directly to improved performance and reduced risk of injury. 

Call today to make an appointment with Jerrod Puckett DC to take your game to the next level!

5 Ways Acupuncture Promotes Wellness

By Guest Blogger
Laurie Larson

Acupuncture treatment to male back

The practice of acupuncture has been around for 3,000 years as a natural method of healing. Acupuncture uses fine, sterile needles applied to acupuncture points in the body, where pressure, heat, or electrical stimulation can be applied for an enhanced effect. 

According to traditional Chinese medicine, yin and yang are two opposing universal forces present in our bodies, which must be in balance for each of us to be healthy. Acupuncture has been shown in clinical studies to alleviate a number of conditions ranging from musculoskeletal problems to mental health issues. There is a long  list of diseases, symptoms, and conditions that are shown through case-controlled clinical studies to be effectively managed by acupuncture. 

Clearly there is compelling evidence that acupuncture promotes wellness. The following five benefits of acupuncture demonstrate acupuncture’s efficacy and success at promoting good health and balance in our lives.

1. Reduces Stress

Essentially, acupuncture functions as physical therapy for the nervous system, as it retrains the nervous system and brain to react and behave as desired. Stress can be so detrimental to our health, and a vast number of people suffer from chronic stress that impacts multiple areas of their lives. The philosophy behind acupuncture is that mind and body are inextricably connected, where thoughts and emotions drive physiological responses. Accordingly, stress impacts thoughts and feelings, which in turn impact our emotional health and our physical health.

Acupuncture focuses on heart rate variability, or HRV, in order to help our bodies manage and reduce stress. Decreased HRV leads to tension, anger, anxiety, and depression, whereas healthy HRV is associated with emotional balance, reduced stress, better management of stressful situations, and overall better functioning. HRV in turn positively influences our Central Autonomic Network (CAN), which is related to executive functioning. CAN relates to our working memory ability and gathering and organizing information from the mind and body in order to respond and engage with the present. In short, stress interferes with the body’s flow of energy, causing blockages that acupuncture releases.

2.  Relieves Pain

The practice of relieving pain through acupuncture is an ancient one and now is used in the United States as well. It can be used for low back pain, menstrual cramps, nerve pain, headaches, fibromyalgia, and more. It is thought that the use of needles on acupoints relieves pain by releasing endorphins, as well as impacting mood by the release of serotonin. People are in fact starting to choose acupuncture over opioids in the United States, particularly given the opioid crisis. Currently acupuncture is being used particularly for back and neck pain, osteoarthritis pain, and headaches. It is said that acupuncture stimulates the vagus nerve, which may reduce inflammation throughout the body.

3.  Improves Sleep Quality 

Pain can also impact sleep in several ways, where acupuncture addresses both. Acupuncture can even help cure insomnia. Acupuncture is different than medicine or other remedies, as it targets the roots of the problem, helping regulate your body’s physiology, including certain neurotransmitters that may be keeping you awake.  Acupuncture works to restore systematic balance where sleeping health is restored through reduced stress and a sense of calm and wellbeing.

4.  Boosts Your Immune System

Acupuncture helps boost the immune system through influencing and manipulating the energies in your body, where movement of energy and the reduction of blockages is key. If your energy channels are blocked are broken, you are more susceptible to illness like viruses. Acupuncture even is thought to promote the production of T cells in the brain, where the needles are perceived as a threat when they enter the body, which increases your white blood cell count. Essentially, acupuncture stimulates and balances the immune system.

5. Helps Prevent Future Injuries

Acupuncture is an effective method for both treating physical injuries and preventing them. Having started as quick healing for the martial arts, acupuncture is now used by professional sports teams in the United States. Acupuncture treats the deeper muscle tissues through the needles inserted into the skin, where these muscle tissues are the source of injury-related pain. Preventative therapy is used on the back, hips, and legs through making them more flexible and causing less joint stress.

Overall, this non-invasive procedure is truly taking off as a viable alternative medicine in the United States. Its benefits are many and far outweigh any risks involved. Whether you are a young adult or senior, you can successfully integrate acupuncture into your long-term wellness plan.

 

 

Chiropractic Care Improves Joint Range of motion.

Photo Courtesy of Pexels

Photo Courtesy of Pexels

Maintaining healthy range motion is an important part of a healthy life style. When we’re young moment is typically very easy and free. But as we age we often lose range of motion and flexibility. Sometimes our lifestyles don’t require certain moments and the ability to use these movements lessens. What were once simple movements become more challenging, and we are prone to tightness and injury. Dr. Jerrod Puckett DC use his chiropractic skills to help patients with range of motion issues on a daily basis.

Daily Activities Require Healthy Range of Motion

Normal daily activities such as brushing your hair, washing yourself or looking over your shoulder while driving all require good joint range of motion. It is important that our joints move freely in order to complete basic daily activities. Ankles, knees, elbows, shoulders and necks all need to be mobilized regularly to maintain our health and to allow us to continue functioning normally. When things are working well we don’t notice our joints. However, if we have an injury or a degenerative condition in any one of these joints, we’ll often feel it daily and it may limit us from performing some normal daily activities.

Photo Courtesy Pexels

Photo Courtesy Pexels

The Spine is Essential to Healthy Movement

The spine is one of the primary areas of treatment for chiropractic doctors. Here at Inner gate in Portland Dr. Puckett uses spinal manipulation to restore normal range of motion in the spine. If our spinal range of motion is unhealthy it will affect many areas of our lives. Unhealthy spines contribute to many conditions including carpal tunnel syndrome, headaches, sciatica, and chronic ankle sprains.  Having our spine in proper alignment is essential for pain free living and healthy movement. Seeing an experienced chiropractor is a great way to maintain spinal health.

Chiropractic Medicine

Dr. Jerrod Puckett uses his knowledge of sports medicine, movement theory and his chiropractic skills to assess and treat many conditions. He can work wonders when it comes to increasing range of motion in the spine and other areas of our bodies. If you’re interested in restoring lost range of motion, decreasing pain and determining if some chronic condition that hinders your life can be treated with chiropractic medicine come in for an appointment with Dr. Puckett.

Photo Courtesy of Pexels

Photo Courtesy of Pexels

Dr. Puckett often gives specific stretches or exercises to strengthen supporting muscles and lengthen tendons and ligaments in the affected areas. These exercises support the chiropractic adjustments and help you return to normal activities without any pain or restriction.

At Inner Gate our team is here to help answer your questions.  Please feel free to contact us today.

Dr. Puckett accepts these insurances:
BCBS, ASHN, Providence, Auto Accidents First Choice Health, MODA, Health Net, and Workmans compensation.

Chance Henritzy LMT joins Inner Gate Acupuncture

Chance Henritzy LMT

Chance Henritzy LMT

Schedule a 60-minute massage appointment with Chance starting May 24th through the end of June for just $55!! 

Massage therapy is a hands-on therapy that promotes health and well-being through the use of pressure and movement on the body and muscles. 

Chance is a Portland native. He has great enthusiasm and curiosity and enjoys studying functional movement. His passion is helping others live with less pain and more happiness.

He specializes in targeting specific motions that cause pain, finding the inhibitors, and working deeply in the muscles to help eliminate pain and prevent its return. He is focused, present, and devoted to helping each individual in whatever way he can. 

Chance uses multiple massage techniques including Tui-Na, Thai Massage, Deep Tissue and Structural Bodywork. He believes strongly in sharing knowledge and helping educate his patients. He enjoys working with athletes and is able to use his own athletic background to inform treatments. 

He enjoys staying active and while he's not giving or receiving massage you can find him hiking, lifting, or training jiujitsu. 

Call today for your 60-minute massage with Chance Henritzy LMT 

He is available on Fridays and Saturdays at our SE Ankeny clinic.


May Moon

Photo Courtesy of Pexels

Photo Courtesy of Pexels

In ancient times the moon was an important way people kept track of seasonal changes and important events. People associated the moon with the natural phenomena that occurred throughout the year. 

In our time the solar calendar has become far more important and the lunar calendar. The lunar calendar is typically used only for certain religious festivals. This year the May full moon will occur on the 18thof May. 

This May moon was traditionally associated with the large blooms of wildflowers found throughout the northern hemisphere. Traditional names for the May moon include references to blooming flowers from a variety of peoples. Native American, Angle-Saxon, and Germanic names all associate the moon with the varied blooms. 

In the Pacific Northwest wildflowers are abundant throughout the spring. On hikes here we can see, larkspurs, columbine, Indian paintbrush, twin flower, trillium and many more.  The blooms are also varied in their timing due to the steep slopes and elevation changes found throughout our landscape. 

May is a great time to explore the natural beauty of the Pacific Northwest. If you’re new to hiking check out this site which offers beautiful hikes for all levels of hikers!

https://matadornetwork.com/life/13-of-the-most-mind-blowing-hikes-around-portland/

Get out there and explore. If your knees, ankles, feet or backs need any care before or after your hikes come in for some great acupuncture, chiropractic or massage. And if spring and summer pollens from wildflowers and grasses are aggravating your allergies, acupuncture can help treat allergy symptoms!

Personalized healthcare

3d render of dna structure, abstract  background

The mapping of the human genome published in February 2001, launched healthcare into a new era of medicine. DNA sequencing paved the road for more individualized medicine and gave birth to the concept of genomic medicine.  Heather Krebsbach ND is able to utilize the growing knowledge and understaning of genetics to inform her naturopathic medicine practice here is Portland, Oregon.

 

The National Human Genome Research Institute defines genomic medicine as "an emerging medical discipline that involves using genomic information about an individual as part of their clinical care (e.g., for diagnostic or therapeutic decision-making).”

 

Genomic medicine has helped to identify: 

·     Targeted medication for individuals to decrease side effects 

·     Medications that are more effective for specific diseases 

·     Examine the relationship our environment has on our genes

·     Ways to change diet and lifestyle to support the genes we were born with 

 

Genomic medicine isn’t confined to cancer research or what medications to use, there are a number of tests that are centered on optimizing health. For instance, we now have a picture of how each individual is detoxifying as well as making neurotransmitters. With this information, supplements, diet and lifestyle recommendations can be personalized. 

 

This technology is going even further by mapping out our intestinal microbiota, or the community of bacteria, yeast and viruses living in each of our digestive tracts. Many of these organisms have a beneficial relationship that keeps us healthy and much research is going into this area to identify the effect specific organisms have on diseases such as diabetes and cardiovascular disease. There are numerous tests on the market, but it’s important to have a conversation with your healthcare provider to determine the “right” test for you.

 

Sport Injury and Sports Recovery Research and Development

The field of naturopathic medicine excels in its ability to individualize health care to combine diet, lifestyle, herbs and nutraceutical supplements. Now genetic testing is taking this quality of care to new heights by enabling naturopathic doctors to identify and treat chronic or underlying conditions in a more holistic way.