Women's Health

Quality Foods = Quality of Life

 Beets, peppers, onions, green beans, spices on a dark background. Fresh garden vegetables. Vegetarian, detox, diet food

What Do Diets Have In Common?

We are constantly inundated with the latest and greatest diets or food trends. All this information can make it difficult to know what we really should be eating. But if we strip away all the hype, we can see that the majority of diets have a couple similar themes; such as eating more vegetables, less refined carbohydrates and minimal sugar. For the best outcomes, we can skip the latest dietary trend and instead focus on incorporating these main principles to improve the quality of our health!

A Bounty of Vegetables, a Bowl of Grains and a Dash of Sugar

To promote optimal health, we need the cells in our body to function as optimally as possible. When we eat vegetables, they are loaded with vitamins and minerals that are essential anti-oxidants for healthy cellular function and the prevention of disease. Green leafy vegetables are rich in Vitamins A, C, K, B, Folate, Calcium and Iron. And, when we add an array of colorful veggies like bell peppers, carrots, cabbage, purple kale, radishes and squash we are eating our daily multi-vitamin. These foods can decrease inflammation to lessen pain, protect our vessels, support our brain and improve our energy level. 

On the flip side, cane sugar and high fructose corn syrup is considered to be pro-inflammatory and can damage our cells and vessels, which contributes to dementia, diabetes, high blood pressure and atherosclerosis. Refined carbohydrates, like bread, pasta and crackers increase our blood sugar levels and can have the same impact in our body when consumed in high amounts or on a regular basis. 

A 2014 review of studies examining carbohydrates and chronic disease showed that a diet low in refined carbohydrates may offer anti-inflammatory benefits to reduce the risk of type 2-diabetes and heart disease.[1]

 95129966 - buddha bowl with quinoa, avocado, chickpeas, vegetables on a wood background. healthy food concept. top view.


How Should I Add These Foods Into My Diet?

  • Strive for 2 servings of green leafy vegetables per day. Such as spinach, kale, chard, arugula, mustard greens

  • Add 3-5 servings of colorful vegetables per day 

  • Avoid cane sugar and high fructose corn syrup 

  • Eat refined carbohydrates no more than 20% of the time. Instead choose intact grains like brown rice, wild rice, Forbidden rice, quinoa, millet, oats and squash

  • Choose organic fruits, vegetables and meat whenever possible

  • Incorporate healthy fats at every meal like avocados, avocado oil, olive oil, nuts and seeds

  • Pay attention to the cooking temperature of oils and store them in a cool, dark cabinet

Ward Off Disease by Looking In Your Refrigerator!

The old saying “you are what you eat” holds true. We now know that quality matters and not all calories are the same. And in order to spark your metabolism and improve the function of all your cells, you need proper nutrition. So, if you want your body to perform at it’s highest level then you need to fuel it with the highest quality foods. 

Research is now supporting the benefit of high quality food such as organic, free-range meat and wild caught fish. A study published in 2018, showed that eating a diet high in organic food was associated with a reduced risk of cancer.[2]And not only is the quality of our food important, but how we prepare them as well. Incorporation of healthy fats is essential, but keeping them from spoiling will reduce oxidative damage

CLICK HERE to find our more about how you can optimize your diet and improve your health with Dr. Krebsbach. 


[1]Buyken, AE, Goletzke, J, Joslowski, G, Felbick, A, Cheng, G, Herder, C, Brand-Miller, JC. Association between carbohydrate quality and inflammatory markers: systematic review of observational and interventional studies. The American Journal of Clinical Nutrition Am J Clin Nutr. 99(4): 2014;813-33.[2]https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2707948

Introducing Dr. Heather Krebsbach Naturopathic Doctor and Acupuncturist

Dr. Krebsbach is a family practice Naturopathic doctor and acupuncturist practicing in Portland, Oregon at Inner Gate Acupuncture.

She specializes in bio-identical hormones, thyroid care, digestive health, and autoimmune conditions.

A love for medicine and cultivation of Eastern healing systems

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Dr. Krebsbach's love for medicine and Eastern healing systems developed during a six-month undergraduate sabbatical in India. These studies sparked a desire to search for the root causes of illness and implement treatments focusing on the whole person. She began learning how our health relates to the environment around us. She returned inspired to deepen her understanding of natural medicine.

Nationally board-certified specializing in women’s health

After college,Dr. Krebsbach moved to the Pacific Northwest to attend the National University of Natural Medicine. Throughout the six-year Naturopathic and Chinese medicine program, she mentored with doctors specializing in cancer care, women’s health, HIV, and endocrinology. Once Dr. Krebsbach graduated and became nationally board certified, she completed a two-year Residency program specializing in adjunct cancer care. 

As a Naturopathic doctor, she has over ten years of clinical experience treating people of all ages and has developed a family-based practice. She cherishes treating whole families, their friends and communities.

An educator, investigator, and perpetual student

Dr. Heather Krebsbach prides herself in being an educator, investigator, and perpetual student.  She inspires her patients to heal themselves with the foundations of nutrition and a healthy lifestyle. She encourages her patients to feel empowered by their health choices and strives to help her patients eliminate the obstacles to wellness. 

Dr. Krebsbach commonly treats:

  • Digestive Disorders

  • Menstrual Irregularities and PMS

  • Infertility and Pregnancy Support

  • PCOS, Uterine Fibroids

  • Hot Flashes and other Menopause Symptoms

  • Hypothyroidism and Autoimmune Disorders

  • Allergies, Asthma and Skin Issues

  • High Cholesterol and Diabetes

  • Weight-Loss or Weight-Gain

  • Anxiety, Depression, ADD/ADHD

  • Migraines

  • Fatigue and Insomnia

  • Adjunct Cancer Care

  • Acute and Chronic Pain 

Call our Halsey Clinic 
To schedule your appointment today
971-279-2294

3 Ways Chinese Medicine Helps Endometriosis

3 WAYS CHINESE MEDICINE HELPS ENDOMETRIOSIS

Endometriosis is a women’s health condition where uterine cells grow outside of the uterus, commonly in the ovaries and fallopian tubes.  Because endometrial tissue is regulated by hormones, women will experience increased pain close to their menses.  While Western medicine focuses on hormonal therapy and laparoscopic surgery, Chinese medicine works to regulate the menstrual bleeding and reduce the severity of pain.

Acupuncture reduces pain
A 2010 research study showed that a series of 10 acupuncture treatments significantly reduced pain levels for women with endometriosis.  We generally treat patients over the course of 2-3 menstrual cycles to effect significant change.  Women receiving acupuncture should be aware that it takes time for treatment results to last.

Acupuncture reduces inflammation
Researchers say inflammation is the main cause of endometriosis pain.  The insertion of needles can greatly alleviate the inflammation that occurs during the menstrual cycle, as well as afterwards.  Because acupuncture improves circulation it reduces both inflammation and pain.  As part of the treatment plan, women should come in for acupuncture treatment the week before their period begins.  

Chinese herbal therapy reduces endometriosis symptoms
Chinese herbal medicine has a long and extensive history of working with women’s health concerns, including endometriosis.  There are many different formula that can be used to treat endometriosis.  Our practitioners always perform thorough intakes and evaluations to determine which formula or modification of formula are best for our patients.  

Women's Health

One of our key specialties is the set of services we provide women to help them to achieve and maintain healthy bodies. By alleviating imbalances and resolving PMS, menstrual related migraine headaches, excessive menstrual cramping and stress and fatigue we help women feel great and live healthy lives.

The experts at Inner Gate Acupuncture are trained and experienced in using Chinese herbal medicine and acupuncture to successfully support fertility and healthy pregnancies and to manage menopause issues and many menstrual problems.

With Chinese herbal medicine and acupuncture you can:    

  • Enhance fertility

  • Increase energy

  • Promote healthy, pain free cycles

  • Relieve PMS

  • Relieve migraines

Menstrual Cycle Health

Women face many challenges in establishing and maintaining healthy menstrual cycles. We treat women with issues such as pre-menstrual pain, painful cramping, excessive bleeding and irregular cycles.  At Inner Gate Acupuncture we also deal with more complicated problems such as polycystic ovaries and endometriosis.

There are many Chinese herbs which can aid in correcting painful or irregular periods. Herbs that alleviate the pain of PMS also support regular cycles and control excess bleeding.

Fertility/ Infertility

Chinese herbal medicine and acupuncture have been used for centuries to help women successfully achieve pregnancy. In order to build a healthy endometrial lining and naturally balance hormone levels the acupuncturist you work with will examine both your menstrual cycle and take a complete health history. The acupuncturists at Inner Gate Acupuncture are comfortable supporting women during IVF and IUI protocols to help increase success rates.

When evaluating fertility, the menstrual cycle is always taken into account. As acupuncturists, we look at the length of the follicular and luteal stages of the cycle. We then work to balance these two phases to promote strong and regular ovulation. We help promote implantation by using herbs and acupuncture points, which foster healthy uterine linings.

Pregnancy Support

The symptoms women experience throughout pregnancy vary with each trimester. During the first trimester women come to Inner Gate Acupuncture for support with the nausea and vomiting associated with morning sickness.

Some foods that can help with morning sickness:    

  • BRAT diet: bananas, rice, applesauce and toast

  • Ginger tea, mint tea

Women also come for the low energy and fatigue experienced during the first trimester. During the second trimester complaints are fewer and woman often feel better. They tend to return to our clinic during the third trimester where they find relief from low back pain, neuropathies down the arms and swollen ankles. Moxibustion is used between week 34-36 to turning breech babies.

At our SE Portland acupuncture clinic we buy herbs from trusted and tested sources. You can be sure that the herbs you get from our acupuncturists are free of heavy metals and are safe to take during pregnancy. There are specific formulas in Chinese medicine that effectively address morning sickness, habitual miscarriage and low energy.

Labor and Delivery Support and Preparation

Cervical ripening techniques are performed from week 36-40 to prepare the mother and regulate contractions so that inductions can be avoided.  These gentle techniques naturally encourage the ripening of the cervix.  

All of the acupuncturists at Inner Gate Acupuncture have attended births and aided in healthy deliveries using acupuncture.  If labor induction is necessary, acupuncture is a much less harsh than the synthetic hormone pitocin. Acupuncture is the best natural way to induce labor.

Menopause

When hormones begin to decline the menstrual cycles can become erratic, and women can experience hot flashes and night sweats. Many women are now thinking twice about taking replacement hormones due to the associated health risks. Chinese herbal medicine and acupuncture can help balance hormones and reduce the impact of hot flashes and night sweats, sometimes eliminating them completely.

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