1: Get a Neti Pot
Using a neti pot is a great way to flush dust & pollen from the sinuses. The salt and water solution used in the neti pot will also help to thin mucus from the sinuses and make it easier to expel. When your sinus symptoms flare up, you can use your neti pot daily to alleviate symptoms. But remember, you can have too much of a good thing. As symptoms resolve, decrease use and turn to your neti pot as needed; overuse can dry out the protective mucus membranes that prevent you from getting sick. You can typically find a neti pot at your local drug store or health food store. Here is an example of one on amazon. 
 
2: Avoid Mucus Forming Foods
While mucus plays an important role in moistening the organs and trapping toxins that need to be excreted, over production of mucus can make us miserable. This time of year when pollen is in excess, our mucus membranes often go into overdrive. The once beneficial mucus can thicken, turn to phlegm and lodge in the sinus and nasal cavities, lungs and gut. Our diet can increase the production of mucus & phlegm and exacerbate seasonal allergies. Foods that generate more mucus include dairy products (milk, cheese & yogurt), foods high in sugar (soda, fruit juices, candy, ice cream, breakfast cereals), greasy or fried foods, and alcohol. Eating these foods in moderation is best for our overall health, but especially if you suffer from seasonal allergies this time of year. Some foods that you can incorporate into your diet to help break up phlegm & mucus include grapefruit, lemon, lime, cranberry, garlic, onion, ginger and dark leafy greens. 
 
3: Start getting Acupuncture
The Western treatment for seasonal allergies typically involves the use of antihistamines & decongestants. While this route can be effective, it often comes with side effects and it only focuses on treating the manifestation of the condition, it does not address the root cause. Acupuncture is a great treatment option for those who suffer from allergies because it addresses the underlying cause and those aggravating symptoms including runny nose, itchy eyes, headache, coughing and sneezing. My best piece of advice is to start getting acupuncture treatments before your seasonal allergies kick in. It is best to start treatments now, while our surroundings are still not yet in full bloom. This will help to boost the immune system and allow the body to be strong enough to prevent seasonal allergies from getting out of hand. However, if you miss that preventative window, acupuncture can still help shorten the duration and severity of your existing symptoms. 
 
4: Keep Chinese Herbs on Hand
Similar to acupuncture, Chinese herbs are great for seasonal allergies because it addresses the root cause as well as the symptoms. Also, herbal treatments typically have fewer unpleasant side effects compared to over-the-counter drugs. During your acupuncture visit, we can come up with a custom herbal formula that meets your specific needs. Many of the herbs that we use this time of year help to boost the immune system, support the lungs, open the sinuses, loosen mucus and resolve phlegm. There are also some great herbs that are easy to find and good have on hand for symptomatic relief. My favorite is mint tea. Mint is a cooling herb that helps resolve cough, headache, red eyes and sore throat. I like to add a little local raw honey to my mint tea, as it helps soothe the throat, alleviate cough, and strengthen the body's qi. Chrysanthemum tea is another herb that is great for red, painful, itchy dry eyes, headache and irritability. 
 
So, get ahead of your allergies and help knock them out before they start. As the days are getting longer and the weather gets warmer, you deserve to spend your time enjoying the outdoors rather than turning into a big phlegm ball that is dependent on Kleenex & Claritin. You do not have to spend another season suffering from allergies. For questions, contact us or go ahead and schedule an appointment today!

I am excited to announce that Nourishing Roots Acupuncture & Wellness will be attending the Holistic Healing Day on Saturday, March 5th! We will be offering complimentary 15-minute acupuncture treatments to boost your immune system for spring. ​The event will be located at the Center for Spiritual Living in West Asheville from 11:00am-3:00pm. 
This will be a wonderful opportunity to try a variety of healing art therapies. Various practitioners will be offering complimentary 15-minute services ranging from acupuncture (that's us!), nutritional counseling, massage, reflexology, naturopathic medicine, reiki and much more! There will also be classes that you can attend for free with topics including the Healing Power of Food, Toltec Secret to Happiness, Foot Fitness, and the Alba Method of Emotion Regulation. Refreshments will be available from Cecilia’s Kitchen food truck. The event is free to the public, so spread the word! 
For more information, check out the Facebook page. We hope to see you there! 

1: Weight Loss
Along with diet and lifestyle changes, acupuncture and Chinese herbs can help boost metabolism and help you towards your weight loss goals. Acupuncture can help decrease food cravings while Chinese herbs can help your body digest and metabolize your food more efficiently. Acupuncture can also increase energy levels, which can help give you that extra motivation to start moving and exercising more.
 
2: Improve your diet
Today, there is an over load of information of the “shoulds” and “should nots” of what to include in a “healthy diet”. Finding a diet that allows your body to flourish and thrive can be challenging and overwhelming. However, it is my belief that every body is different and there is not one diet that is perfect for every one. This is why at Nourishing Roots Acupuncture & Wellness we give dietary recommendations that are personalized for each individual’s needs. But not to worry, we keep it simple. Setting reasonable goals and taking small steps will help you make lasting lifestyle habits, rather than trying to make drastic changes that are short lived and end with disappointment.  
 
3: Addiction
Are you battling an addiction that you are ready to put an end to but you need some extra help? Addiction can have a strong grip that can be difficult to break free from, mentally and physically. Chinese medicine takes a whole body approach to treatment, treating the mind, body and spirit. Acupuncture can help to decrease cravings associated with addiction, while also treating the emotional ties to the addiction. Acupuncture is effective at calming the nervous system and can alleviate feelings of frustration, irritability and restlessness. At Nourishing Roots Acupuncture & Wellness we provide a safe space free of judgment where you can work towards putting an end to your addiction.
 
4: Reduce & manage stress
We all know that chronic stress is detrimental to our health. When we are stressed, our sympathetic nervous system kicks into overdrive and we enter the “fight or flight” response. When we are in this “fight or flight” response state our heart rate increases, muscles get tense, digestion slows, and respiration becomes shallow and rapid. When we are chronically stressed, it not only affects our emotions but our whole body; and it can have a detrimental effect on our immune system, hormonal functions and our body's ability to heal. Acupuncture can help to reduce stress by triggering the parasympathetic response, allowing the body to “rest and digest”. During this process our heart rate slows, blood pressure decreases, muscles relax, digestion increases, and we can finally take a deep breath and relax.  Acupuncture helps guide the body away from a state of survival to a state of recovery.
 
5:  Be Present
During your acupuncture treatment, you have the time to rest quietly and be present in your body. This can be a seldom occurrence in today’s fast pace society that we are so plugged into. When we have the time to slow down, we can begin to notice subtle changes within the body, allowing us to understand what our bodies need in order to heal. I also believe that when we become more present within ourselves, we can be more present with those around us.
 
 
As the Chinese philosopher, Lao Tzu once said, “if you do not change direction, you may end up where you are heading”.  So, are you heading in the direction that you want? If your answer is no, feel free to contact us and we can talk about how Chinese medicine can get you where you want to be.
 
Nourishing Roots Acupuncture & Wellness wishes you a happy and healthy New Year and we look forward to helping you achieve your health related goals!

You may be thinking: “Wait, what?” Images of your childhood / Gene Simmons  / Miley Cyrus may be coming to mind. Or, if you’ve ever had acupuncture done before you may be thinking of us, your acupuncturist. But you may be wondering, “Why do you want to look at my tongue?” Well, believe it or not your tongue can tell us a lot about your health! This may be why some of my patients nervously pause for a moment before revealing their tongue, knowing that it speaks a truth about their health that they fully do not understand. Well, this is why we want you to embrace your inner child and stick your tongue out for us: 
The tongue is the only visible muscle in the body and it connects the internal organs to the external environment. So, the tongue is able to show us the state of the internal body, which is why we use it as a diagnostic tool. The moisture, coating, color, size and shape of the tongue can give us clues to how well the body’s energy, blood, fluids, and organs are functioning. Not all tongues look the same. In fact, to a trained eye, they can look drastically different once you know what subtle signs to look for. For example: a red tongue would indicate more heat in the body, where as a pale tongue indicates a more deficient condition. If there is a thick greasy tongue coating, there is likely a lot of phlegm in the body. A purple tongue indicates blood stasis, which is characteristic of pain. The list goes on, but here is a simple little diagram that may give you a better idea of what we’re looking for! So, go inspect your tongue, and see what your body is telling you! 

Acupuncture is growing in popularity because well, it works! It is so effective at treating pain that many physical therapists are now using acupuncture needles to release trigger points (aka painful knotted muscles) and they’re calling it “dry needling”. You’ve probably heard of it. I met a physical therapist recently who told me, “oh yeah, I practice dry needling. But you know, it’s not acupuncture”. Well actually, it is acupuncture – with insufficient training. The viewpoint of many physical therapists is that acupuncturists use the ancient theory of Chinese medicine and utilize points along meridians to treat internal imbalances (true); while “dry needling” only uses acupuncture needles to treat the musculoskeletal system. So the argument is that since “dry needling” practitioners do not use the traditional meridians, then it is not acupuncture. Wrong. Acupuncturists often release trigger points and treat the local area of pain to improve the function of the musculoskeletal & nervous system. The truth is, physical therapists are practicing a form of acupuncture with a minimal amount of training and giving it a different name. Acupuncturists go to school for four years and have extensive training on needle technique and the proper needling depths and angles on different areas of the body. On the other hand, many physical therapists are learning how to practice acupuncture over a weekend seminar. This has resulted in an unsafe practice and has led to various injuries to patients including nerve damage, injury to organs, and pneumothorax (collapsed lung). The moral of the story: if you have pain and you’re interested in trigger point therapy, visit a licensed acupuncturist and avoid “dry needling” from physical therapists! This is a great article that explains more about “dry needling”. I highly suggest reading it to further educate yourself, especially if your PT has ever suggested “dry needling” to you.
 
http://acupuncturewisconsin.org/dry-needling-10-facts-you-should-know-2/
 
If you have any other questions, please don’t hesitate to contact us, we would be happy to talk with you!

The leaves are vibrant colors, the air is feeling crisp, and you're probably starting to pull out your sweaters and scarves. Fall is in full swing. With the change of season, you may find yourself sneezing, sniffling or coughing.  The more your body is able to adapt to the change of seasons, the less likely you are to fall victim to the common cold and flu that are so frequent this time of year. Here are five simple and easy ways you can keep yourself healthy this fall season:

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The yellow and orange pumpkins and squash at your local market are more than seasonal decorations. They are great foods to eat this time of year to bring more variety to your diet and strengthen your digestive system. Eating a well balanced diet is an essential part of maintaining vibrant health. Along with pumpkins and squash, sweet potatoes, beets, cabbage, apples, pears and figs are other great seasonal foods to eat this autumn. 

As the weather gets colder, your food & drinks should get warmer. Continue to drink plenty of water and stay hydrated, however this time of year it is best to reach for room temperature or warm water instead of iced drinks. I enjoy sipping on warm lemon water or hot herbal teas this time of year to keep my internal thermostat warm and cozy. 

Eating warm cooked meals is important for proper digestive functions this time of year. Soups & stews are a great way to incorporate a variety of vegetables in your diet and nourish the body. As we say goodbye to summer, it is best to also cut back on summertime foods such as salads and sorbets in order to strengthen our bodies as the outside temperature drops. Incorporating pungent foods such as garlic, onions, parsnips, peppers, radishes and scallions will help to break up phlegm and mucus if you're suffering from nasal congestion or a wet cough. Also try experimenting with warming spices such as cinnamon, clove, cumin, fennel, ginger, mustard, nutmeg and turmeric to give your belly some extra warmth. 

You know that feeling you get when you catch a cold? Chills and a stiff achy neck... In Chinese medicine, the neck is viewed as the "wind gate", the area that allows cold air to penetrate and weaken the immune system. By keeping your neck covered and your body warm, your body will be less susceptible to pathogenic invasions, such as the common cold or flu. So this tidbit of wisdom from Chinese medicine likely corresponds to what your mother always told you, don't go out with wet hair and put a scarf on!

As the days are getting shorter, you may find yourself becoming naturally inclined to do more indoor activities and less vigorous exercise. The transition from summer to autumn is a transition from yang (vibrant, active) energy into yin (restorative, supportive) energy. You can help your body make a smooth transition by slowing down and getting adequate rest. Restful sleep allows our body to replenish and repair what has been depleted during our day-to-day routine and contributes to a strong immune system. 

Chinese medicine offers safe and effective drug-free treatments that can help prevent you from getting sick.  If you want to escape the cold and flu season unscathed, I recommend regular acupuncture and herbal treatments to give your immune system an extra boost. As a licensed herbalist, I often prescribe herbs for preventative care or to kick that little bug that you caught. So, if you do find yourself catching a seasonal cold, or you're just starting to feel crummy, acupuncture and Chinese herbs can get you feeling better sooner, without the use of overly prescribed antibiotics. Just remember, timing is everything so give us a call as soon as you feel something coming on. At Nourishing Roots Acupuncture & Wellness, we want you spending your time feeling healthy and happy! If you have any questions, or would like to schedule an appointment, contact us at SaraMillsAcu@gmail.com or call 828-222-0803!