Many times, I am asked by women feeling the impending menopause experience, “What can I do now to help myself” for those years? It’s a great question and there is much you can do.
First, let’s talk terms. Menopause is the time when you have been 12 months without a menstrual period. The 10-ish years before that are what is now referred to as perimenopause. As the typical age for menopause is 52, it is likely you have entered perimenopause by the time you are in your early 40s. For some women, it’s at 35. Let the math be fluid on this, as every woman is different.
How do you know you are in perimenopause? The early signs are the change in quality and length of sleep and a change in moods. You may not be easily able to elevate your mood to match the environment. Anxiety can show up or worsen. Same with depression. Perimenopause is a neuroendocrine transition which means the brain is signalling the hormones to create a new normal. This transition can be long, so its helpful to know you can expect change.
For many women in their late thirties and early forties, you may be in your child-birthing years and brush these early symptoms off as a lack of sleep, or the baby-blues or stress. These things may in fact be caused by the hormonal shifts of perimenopause. Your levels of testosterone and progesterone do a slow decline towards menopause. Estrogen levels can be quite high or low and can swing wildly. You can feel moody, sleepy, less strong, less sharp mentally and your cycle can get shorter, meaning you can bleed every 25 or 26 days instead of 28-30 days.
In the forties, women can experience the more classic signs of menopause like hot flashes, dryness, lack of libido, deepening insomnia, feelings of low self worth, low confidence, anxiety and/depression. This is a delicate time for a woman as she can easily be misdiagnosed with a mental health disorder instead of being treated for perimenopause. You may not have even had a hot flash or a skipped period at this point.
On a list of the top ten most common symptoms of perimenopause, hot flashes are number 10. Many women never have a hot flash, so please don’t wait to assume you are in perimenopause only when your periods change or you experience a hot flash!
Reducing stress, recognizing your symptoms are a result of changing hormone levels, getting enough rest, nutritious food, outside light and daily enjoyable movement are important for preparing yourself for a gentle perimenopause. Eating enough daily protein and strength training for maintaining muscle health is important too.
In short, if you are a woman between 35-55 years of age and something recently has changed with your health, it’s likely related to perimenopause! It begins long before you miss a period. Look for great practitioners who can coach you through this transition. Perimenopause can be a chaotic time where the help is thin on the ground.
Have you considered speaking with a Menopause Doula? We can help guide the way forward to better sleep, a peaceful mind and a calm and cool physical self.
This time of year has many people feeling the effects of various colds and wondering what more they could be doing. Here are some key things I discuss with my patients:
1. Do you know what things decrease your immune system?
Caffeine might feel needed for the overtired parent who is fighting a cold while staying up half the night with sick kiddos, but studies are not consistent in their consensus with respect to caffeine and immunity[i]. Look for less caffeinated options, or talk to your healthcare provider about vitamins and herbal remedies that can build your stamina or energy levels. Be cautious in overusing natural remedies, as as they are not without side effects or interactions, and may not be right for you. Refined sugars[ii] are believed to significantly reduce your white blood cell counts for many hours after consumption. Keep your dietary sugars low, and reach for the rainbow when eating – a variety of colours on your plate (think vegetables) often covers many different vitamins and minerals to support overall health.
2. Do you understand what your immune system needs to work best?
Vitamin C and Echinacea have been popular natural supports for the immune system for a long time. My lesser-known favourite, zinc, has finally come to the spotlight more since the pandemic, however this can be overused and compete for other metals in our bodies, so breaks are recommended.
One key area I still find myself educating patients on is the need for adequate protein in our diets. Protein is needed in order to build our immune cells, so ensure your diet contains enough. I find many North American breakfast, and even lunch, options can be low in protein. It can be great inspiration to look at traditional breakfasts in other countries, or to find creative ways to sneak nuts and seeds into meals and snacks. A personal favourite is pumpkin seeds, which happen to contain a good amount of zinc, in addition to the protein, and fiber for your gut.
Research[iii] is building in the area of probiotics, or gut bacteria/microflora, and their role in immunity. Some estimates suggest that up to 70% of our immune system is connected to our gut bacteria. I find I work a lot with this area in my very little patients, as well as my senior patients. Often, those concerned of weak immunity also have digestive symptoms like constipation or heartburn, and once we improve these areas, they find they don’t succumb to every illness as they once did.
3. Do you give your body the best chance of fighting
Our bodies are designed to protect us, and I believe we can better their odds by a few key lifestyle adjustments, especially when we find ourselves run-down and frequently ill. Ensure adequate sleep, movement, and stress management. This may look different for different people, such as walking, acupuncture, hydrotherapy, or meditation. There is a growing body of evidence that traditional Chinese medicine and acupuncture can help anxiety and depression, and many of my patients experience that.
Essential oils can be a pleasant addition to your wellness plan, but worth noting that I never recommend consuming them by mouth, and diffusion into the air can be very irritating to lung. This is especially more likely in small children[iv], so care should be taken for occasional use. Instead of a strong oil, I generally reach for the herb, such as thyme for my cooking, for its ability to loosen mucous.
I always recommend regular check-ups and bloodwork with your family doctor or naturopathic doctor to ensure we have the full picture. Every individual body ultimately seems to have things that help or hinder its immune system. In that way, it’s no surprise to see what works well for you, may not work well for your loved one, a child, a pregnant woman, or a chemotherapy patient, so let's work together to figure out what your body needs!
*For this blog is for educational purposes only, please consult your healthcare provider for information and assessment that is best for you.
[i] Acikalin B, Sanlier N. Coffee and its effects on the immune system. Trends in Food Science & Technology 114, 625-632, 2021. [ii] Fang H, Anhe FF, Schertzer JD. Dietary sugar lowers immunity and microbiota that protect against metabolic disease. Cell Metab. 2022. [iii] Galdeano CM, Cazorla SI, Dumit JML, Velez E, Perdigon G. Beneficial effects of probiotic consumption on the immune system. Annals of Nutrition and Metabolism 74 (2), 115-124, 2019. [iv] Aromatherapy for Children: What’s Safe and What’s Not. Children’s Hospital of Philadelphia, www.chop.edu, March 7,2022
We are fortunate enough to live just a few short hours from the beautiful rocky mountains! Whether you are an avid hiker and have years of experience under your belt, or have just started to explore the trails, injury prevention should be a top priority. Hiking injuries tend to be injuries to the lower limb. These injuries can range from acute injuries such as a ligament sprain to overuse injuries such as tendonitis. The goal of this blog is to give you an idea of what injuries to look out for and most importantly some prevention tips.
The most common lower limb sprain injury tends to be an ankle sprain when you overstretch the ligaments in your ankle from rolling it on uneven terrain. A key aspect to preventing this injury is to first have proper footwear.
● Getting fitted to a hiking boot or trail runner that fits you well and provides you support around the ankle joint for your activity is key.
● Secondly, it can be beneficial to strengthen and stretch your calf muscles. Completing a basic calf stretch before and after hiking in the parking lot helps keep your ankle mobile. Strengthening your calf muscles with exercises such as a calf raise will provide stability around your ankle joint to tackle uneven rocks, tree roots and the steep incline and decline of a trail.
● Adding in some challenging balance exercises such as balancing near a counter with your eyes closed or working on maintaining your balance while standing on a pillow can prepare your ankle for the mountains.Overuse injuries are the next most common injuries you can encounter. Pain at the front of the knee, particularly with the descent of a hike can result in injuries such as patellofemoral pain syndrome and/or patellar tendonitis (inflammation of the tendon). Stretching and strengthening the muscles surrounding the knee and hip joint can help prevent and treat this knee pain.
● Stretching the front of the thigh of the quadriceps muscle before & after a hike is also beneficial to prevent this injury. A simple stretch you can add is shown here.
● Strengthening this same muscle with exercises such as a single leg step up and down a stair, and lunges can also be very beneficial.
● Strengthening your hip muscles such as your glutes will provide support to your knee joint. Simple exercises such as a squat and a glute bridge with a resistance band are a great addition to any workout program. Lastly, an important part of injury prevention is preparing your body for the activity by slowly building up your endurance. Starting with lower elevation and shorter hikes at the beginning of the season to gradually building up to more challenging trails builds up your muscles to tackle a full hiking season injury free! Don’t forget about taking adequate rest breaks during the hike and in between hiking days while mixing in other kinds of exercise such as cardiovascular and strength training.
Sadly, despite our best efforts, injuries may still happen. If you experience injury hiking or maybe you would like to focus on injury prevention tailored specifically to you, our team at Active Sports Therapy can design a treatment program for your goals today! Call the office at 403-278-1405 today to book in with our team of experts.
*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.
Beyond Pain Relief: How Acupuncture Can Help You Feel Your Best Year Round
We’re already halfway through the year, and with summer in full swing, calendars quickly fill with travel, activities, and time outdoors. As you enjoy the warm weather, don’t forget to prioritize your health. Regular acupuncture treatments can help you feel your best so you can fully embrace the season.
It’s also the perfect time to make use of your extended health benefits. Rather than cramming appointments into the end of the year, spacing treatments throughout the months provides more consistent and effective support for your body.
While many people think of acupuncture primarily for pain—like backaches, neck tension, or injuries—its benefits go far beyond pain management.
In Traditional Chinese Medicine (TCM), the body is seen as an interconnected system. Acupuncture helps restore balance—physically, emotionally, and energetically. This holistic approach supports a wide range of everyday health concerns, not just pain.
Here are five common ways acupuncture can help:
1. Stress and Anxiety
We all experience stress—whether from work, family, or the pace of daily life. Anxiety is also increasingly common, affecting both mental and physical well-being. What many people don’t realize is that acupuncture offers a natural, effective way to help the body manage stress and return to a state of balance.
Acupuncture gently stimulates specific points on the body to regulate the nervous system and encourage the release of natural chemicals like endorphins—your body’s own mood boosters and pain relievers. It helps shift your body from a constant state of stress (“fight or flight”) to a more relaxed, restorative mode.
How acupuncture helps ease stress and anxiety:
Emotional regulation: Calms the nervous system and eases symptoms like racing thoughts, tension, or restlessness.
Relief of physical stress symptoms: Reduces muscle tightness, headaches, digestive upset, and sleep disturbances—common effects of chronic stress.
Restores calm and clarity: Enhances resilience by supporting the body’s overall balance.
2. Hormonal Imbalance & Menstrual Health
Irregular periods, PMS, painful cramps, or the ups and downs of perimenopause are common—but they don’t have to be something you just "put up with." Acupuncture provides a gentle, natural way to support hormonal balance at every life stage.
In TCM, many hormonal or menstrual issues are signs that the body’s internal systems are out of sync. Acupuncture supports these systems, helping the body regulate hormones more effectively and naturally.
Modern research backs up what TCM has long understood: acupuncture can influence the nervous and endocrine systems, promoting hormone balance, ovulation, and improved blood flow to reproductive organs—while also reducing stress, a major disruptor of hormonal health.
How acupuncture supports hormonal health:
Encourages hormone regulation: Influences the hypothalamus-pituitary-ovarian (HPO) axis, supporting healthy levels of estrogen, progesterone, and more.
Regulates cycles: Improves circulation to the uterus and ovaries to normalize cycle length and support ovulation.
Eases cramps and PMS: Reduces inflammation and stimulates endorphins to relieve pain, bloating, and mood swings.
Supports menopause and perimenopause: May reduce hot flashes, night sweats, insomnia, and anxiety—offering a natural alternative to hormone therapy.
3. Digestive Health
Digestive issues like bloating, constipation, acid reflux, or IBS can seriously impact quality of life. While diet and stress are often to blame, TCM views these symptoms as signs of internal imbalance.
Acupuncture targets specific points that help regulate digestion, reduce inflammation, and calm the gut-brain axis—the connection between your digestive system and mental state.
How acupuncture supports digestion:
Improves gut motility: Regulates peristalsis (intestinal movement), supporting both sluggish and overactive bowels.
Soothes the gut-brain connection: Eases stress-related symptoms like nausea and IBS flare-ups by calming the nervous system.
Reduces inflammation: May help with conditions like gastritis or acid reflux by decreasing gut inflammation.
Supports gut healing: Early studies suggest acupuncture may improve microbiome health and strengthen the intestinal lining.
4. Insomnia & Restless Sleep
Trouble falling asleep, staying asleep, or waking up feeling unrested? You’re not alone. Sleep issues are incredibly common and can affect your mood, focus, energy, immunity, and digestion. Fortunately, acupuncture offers a drug-free way to reset your sleep cycle and restore rest.
In TCM, poor sleep is often linked to imbalances in organ systems that affect both emotional and physical regulation. Acupuncture helps correct these imbalances while calming the nervous system and quieting a racing mind.
Many people experience improved sleep after just a few sessions.
How acupuncture supports better sleep:
Deep relaxation: Activates the parasympathetic nervous system (your “rest and digest” mode), easing tension and lowering heart rate.
Balances brain chemistry: Supports the production of melatonin and GABA—neurochemicals essential for sleep.
Reduces cortisol and stress: Helps regulate the stress response and lower cortisol levels, which can interfere with sleep.
Resets the internal clock: Influences the HPA axis, helping re-establish a healthy circadian rhythm.
Eases inflammation and pain: Reduces discomfort that may disturb sleep.
Supports emotional wellness: Functional MRI studies show acupuncture calms overactive brain regions linked to worry, making it easier to unwind.
5. Post-Viral Fatigue
Ongoing fatigue, brain fog, shortness of breath, and muscle aches weeks or months after an illness are signs of Post-Viral Fatigue Syndrome (PVFS), including what’s commonly referred to as Long COVID.
Western medicine identifies several possible causes:
Immune system dysregulation and chronic inflammation
Lingering viral fragments
Mitochondrial (cellular energy) dysfunction
Gut microbiome imbalances
Brain inflammation and hormone disruption
In TCM, post-viral fatigue is often described as a pattern of deficiency at the root with excess at the surface—meaning core energy is depleted, while lingering “pathogenic factors” create symptoms like heaviness, foggy thinking, or weakness.
How acupuncture supports recovery:
Stimulates endorphin release to ease fatigue and pain
Modulates inflammation and supports immune function
Improves blood flow and oxygenation of tissues
Enhances neurotransmitter activity to support energy and mood
Because every recovery is different, acupuncture is often paired with other therapies—such as Chinese herbal medicine, dietary changes, nutrient support, gentle exercise like qigong, and rest—to create a tailored, comprehensive recovery plan.
Conclusion
Whether you're dealing with pain, stress, poor sleep, or lingering illness, acupuncture offers a time-tested, holistic approach that supports the body’s innate healing processes. It treats not just symptoms, but the root causes—helping restore balance across body, mind, and spirit.
Modern research continues to confirm what Traditional Chinese Medicine has taught for centuries: true health is harmony. When that harmony is disrupted, acupuncture can help gently guide you back.
Curious about how acupuncture might support your health? Reach out or book a consultation. Healing isn’t one-size-fits-all—and you don’t have to walk the path alone.
Pelvic floor physiotherapy is slowly becoming a more well-known option in the rehabilitation world, but what exactly is it?
Let’s start with the basics. The pelvic floor is the group of muscles and surrounding tissue at the bottom of the pelvis. It has many functions, the main ones being continence, support of organs, and sexual function. Everyone with a pelvis has a pelvic floor, they just look a little bit different based on that person’s sexual organs.
The pelvic floor, like any other muscle group, can become tight or weak based on activities, injuries or trauma, and day to day functions. This especially includes people who have carried children, as the pelvis changes to support the child in the womb, and those who have experienced childbirth, whether vaginal or caesarean. Tightness and weakness in the pelvic floor, or direct trauma to the pelvic tissues can then cause urinary or bowel incontinence, urinary urgency, pelvic organ prolapse, pelvic pain and sexual pain and dysfunction. What is interesting, and lesser known, is that pelvic floor dysfunction can also manifest as hip and back pain.
Can it help even if I had kids, an injury, or a surgery 25 years ago?
Yes! It does not matter how long ago the issues started, there can usually be some benefit to working through a pelvic floor program. Many people suffer with symptoms for most of their lives thinking that it is too late to make changes, but that is generally not the case.
So what does a pelvic floor physiotherapist actually do?
Pelvic floor physiotherapists are able to assess both internally and externally to find out what tissue is actually causing the problem, whatever the problem may be. This may include a detailed discussion of experiences, assessment of the back and hips and other related muscles and joints, and an internal exam of the deep muscles and tissue that cannot be felt on the outside. This internal exam would be completed vaginally and/or rectally. Although general recommendations can be made without an internal exam, this exam is important to really understand what muscles or tissues are related to the specific issues, and what the appropriate course of action may be.
Once the assessment is complete, a plan can be made. The plan may include lifestyle modifications, exercises, stretches, dietary changes - the options are endless! This is also why a thorough assessment is necessary. If we don’t understand the root cause, it is hard to tailor a proper plan to meet the patient’s specific needs. One example of this is the common prescription of kegels to anyone who is incontinent; kegels can be good for someone with a weak pelvic floor, but can actually be detrimental if they have a tight pelvic floor!
But isn’t an internal exam awkward?
To be honest, yes it can be. The pelvis is a sensitive area for many reasons, and everyone has a different experience when it comes to that area. Everyone who performs an internal exam has had extensive exams completed themselves, so we have experienced the process. For this reason, I will always recommend wearing something comfortable, possibly bringing a cozy robe if you would like, and we will always move through the exam slowly. It is YOUR body, so YOU are completely in charge!
Key Points:
• Everyone has a pelvic floor, and it can be affected by activities, injuries, trauma, pregnancy and birth, surgeries, and much more. • Pelvic floor PT includes thorough discussion, internal and external assessment, and a specific plan including manual work (possibly internal), a home program (including stretches and exercises) and lifestyle changes. • Pelvic floor physiotherapy can help with: incontinence, urgency, prolapse, pain (pelvic, back, hips, etc), and sexual pain and function. • It may be a sensitive area, but YOU are in total control of the entire assessment and treatment process.
If you think that pelvic floor physiotherapy could be of assistance to you, please book an appointment with our Pelvic Floor Physiotherapist Ellen Wedemire, MScPT, B.Kin. Find our contact page here.
*This blog is not intended to officially establish a physician-patient relationship, to replace the services of a trained physician, naturopathic doctor, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.
Arthritis is often talked about when we discuss joint pain and stiffness but there are so many different kinds that it becomes overwhelming to know what it is and if it applies to you. The word arthritis comes from, “arthro” meaning joint, and “itis” meaning inflammation, so in the most broad sense arthritis is inflammation of joints. The inflammation of these joints leads to a host of symptoms including pain, stiffness and swelling and may range from mild to severe in intensity. While anyone can develop arthritis, including children, it is most common in older adults.
There are many different types of arthritis but two of the most common forms are osteoarthritis (OA) and rheumatoid arthritis (RA). While they both affect the joints, they’re quite different in terms of cause, progression, and treatment.
Osteoarthritis (OA):
Osteoarthritis is the most common type of arthritis and usually develops slowly over time, nicknamed the “wear and tear” arthritis. OA occurs overtime when the cartilage in joints breaks down and no longer supplies a cushion between the two bony surfaces of a joint. Without that buffer, bones can rub against each other, leading to pain, swelling, and reduced motion. It is important to note that OA is due to the mechanical wearing down of a joint over time. The body has limited ability to restore these joint surfaces and treatment provided often looks to minimize progression and strengthen affected areas. Treatment could include active release technique on surrounding muscles, chiropractic manipulation of the affected joint, and joint rehabilitation and strengthening.
Key Features of OA:
Cause: Aging, repetitive stress, joint injury, or obesity.
Who’s affected: More common in older adults
Symptoms: Joint stiffness and pain (especially in the morning or after inactivity), and reduced flexibility. Stiffness and/or pain tends to lessen with activity.
Commonly affected joints: Knees, hips, hands, and spine.
Rheumatoid Arthritis (RA):
Rheumatoid arthritis is not due to mechanical wearing down of the joint but rather is when your own immune system attacks the joint. The exact reason for why the immune system begins to attack your own joints is not fully understood. However, once the immune system begins to attack the joints it causes damage which in turn leads to swelling, pain, and stiffness. In general RA tends to attack the joints symmetrically, meaning you may see it in both hands, both knees, etc. Additionally, RA can affect more than joints including your skin, eyes, lung, heart and other organs. Treatment for this form of arthritis will often include being referred to your family physician for medications that target the inflammation and immune system to limit further damage to the joints. Physical therapies may also show benefits depending on the severity and progression of the arthritis. If you are unsure of where to start, checking in with your chiropractor will help get you the correct diagnosis and any referrals that may be necessary.
Key Features of RA:
Cause: Involves immune system dysfunction. Genetics factors are involved.
Who’s affected: Often begins between ages 25 and 50; more common in women.
Symptoms: Joint pain, swelling, and stiffness, fatigue, and even fever.
Commonly affected joints: Often symmetrical—both wrists, both knees, etc.
Treatment: Includes disease-modifying antirheumatic drugs (DMARDs), biologics, corticosteroids, and physical therapy.
Conclusion
Arthritis can affect people in many different ways, and understanding the type you are dealing with is key to finding the right treatment approach. Whether it's the wear and tear of osteoarthritis or the immune system involvement of rheumatoid arthritis, getting the right diagnosis and care early on can make a big difference in your long-term joint health and quality of life.
If you're experiencing joint pain, stiffness, or simply have questions about your joint health, our Unified Team of Experts are to help. You can find Dr. Steinke at AST Westman — contact the clinic today to book your appointment and start your journey toward feeling your best.
Your foot and ankle are hosts to a considerable number of arteries, tendons, and nerves. These structures have weaved in and around bones with very limited space. In the case of Tarsal Tunnel Syndrome (TTS) they pass through a rather small tunnel where they have the potential to be compressed. As a result, patients may suffer from pain at and below the point of compression. This leads to the characterized pain along the inner ankle and sole of the foot possibly with numbness or tingling. In some cases, it may feel like a burning sensation and be accompanied by weakness of the foot muscles.
The tarsal tunnel itself is comprised of two main structures, the base and the roof. The base of the tunnel is created by a concave in the bones of the feet with one peak being the ankle and the other being the innermost part of the heel. The second structure is a fibrous connective tissue running between the two peaks essentially acting as a roof and creating the tunnel. The tunnel is filled by three tendons, an artery and vein, and the tibial nerve. Due to the high number of structures running through a closed, narrow space any amount of swelling or inflammation can lead to compression of the tibial nerve. It is this compression that causes the symptoms of TTS such as the pain and tingling sensation.
Treatment is based on trying to relieve pressure on the tibial nerve as it enters and passes through the tarsal tunnel. This often includes trying to reduce swelling and inflammation of surrounding tissue or injuries, especially to any tendons that directly pass through the tunnel itself. This may include icing or resting protocols or over-the-counter anti-inflammatories. Adjustments to the base of the tunnel may be performed if there are any bony malalignments. Additionally, soft tissue massage or ART/MRT may be applied to tight muscles to try and alleviate pressure from the nerve.
If you are looking to book a personal assessment to get to the source of your hip pain book in at either AST location. Our many expert practitioners will assist you in your journey toward better hip mobility. If you are looking to book in with Dr. Evan Steinke, he works at AST Westman.
*The content contained in this blog is provided for general information purposes only. The above content is general suggestions and not intended to replace the services of a trained physician, physical therapist or chiropractor or otherwise to be a substitute for professional medical advice, diagnosis, or treatment.
Vestibular physiotherapy is a specialized form of physical therapy aimed at treating balance disorders caused by issues with the vestibular system, which controls your sense of balance and spatial orientation. The vestibular system is located in the inner ear and works closely with the brain to help you stay oriented and steady while moving.
When this system is disrupted, individuals can experience dizziness, vertigo, and difficulty with coordination, which can significantly impact daily activities. Vestibular physiotherapy uses specific exercises and techniques to help retrain the brain to compensate for these disruptions.
Therapists may employ a range of strategies, including canalith repositioning maneuvers to help alleviate symptoms of benign paroxysmal positional vertigo (BPPV), balance training exercises to improve stability, and gaze stabilization techniques for people who experience visual disturbances when moving their heads. Vestibular therapy can also help treat post-concussion syndrome and symptoms associated from mild traumatic brain injury.
By addressing the root causes of dizziness and imbalance, vestibular physiotherapy can restore normal function, enhance quality of life, and promote confidence in movement again. Whether it's recovering from an injury or managing an ongoing condition, vestibular therapy is a specialized option to get back to doing what you enjoy.
Understanding Acupuncture: A Gentle Solution for Pain Management
Written by: Dr. Wanda Duong, Doctor of Acupuncture, R.Ac, B.Sc, Dip. TCM and Natural Nutrition
Acupuncture, an ancient practice rooted in Traditional Chinese Medicine (TCM), has been used for thousands of years to address a variety of health concerns, especially pain. This technique involves carefully inserting fine needles into specific points on the body. While its origins are deeply traditional, modern research is shedding light on how acupuncture works to alleviate pain and improve well-being.
According to TCM, acupuncture revolves around “Qi” (“chee”), a vital energy flowing through pathways called meridians. These pathways are believed to connect the body’s organ systems and maintain balance (homeostasis) between opposing forces that are categorized into Yin and Yang. When the flow of Qi is disrupted, it can result in pain or illness. Acupuncture helps by restoring this balance and promoting the smooth flow of Qi. Although this traditional explanation may sound mystic, modern science offers a clearer understanding of acupuncture’s benefits, particularly for pain management.
Scientific studies have revealed several ways acupuncture can help reduce pain:
Nerve Stimulation
When needles are gently placed at specific points, they stimulate nerves in the skin and muscles. These nerves send signals to the brain and spinal cord, activating the body’s natural pain-relief systems. This process often creates a tingling, radiating, heavy, or pulling sensation which is linked to acupuncture’s therapeutic effects.
Release of Natural Painkillers
Acupuncture prompts the release of the body’s own pain-relieving chemicals, including substances known as endogenous opioids, which act similarly to pain medications by targeting opioid receptors in the brain and spinal cord to ease discomfort. Additionally, acupuncture boosts the release of neurotransmitters like serotonin and norepinephrine, which help regulate both pain and mood.
Engaging the Body’s Pain Control System
It may also engage a natural process called diffuse noxious inhibitory controls (DNIC). This system reduces the perception of pain by blocking pain signals in the central nervous system.
Reducing Stress and Tension
Stress, which often aggravates pain, can also be eased through acupuncture. By influencing areas of the brain like the hypothalamus and reducing stress hormones such as cortisol, acupuncture helps the body relax, indirectly alleviating pain and enhancing overall well-being.
Stimulating Adenosine Receptors
And finally, during treatments, a natural compound called adenosine is activated. This compound plays a key role in reducing pain and inflammation by binding to specific receptors in the body.
Some critics claim acupuncture works because of the placebo effect—the belief that a treatment will help. However, studies comparing real acupuncture to “sham acupuncture” (where needles are placed in non-therapeutic areas) consistently show that real acupuncture delivers greater pain relief. This demonstrates that its effects go beyond psychological benefits.
Acupuncture is widely used to manage a variety of pain-related conditions, including chronic back, neck, and shoulder pain, migraines and tension headaches, osteoarthritis, and pain and nausea following surgery. Many people find that acupuncture works best when combined with other treatments, creating a comprehensive plan for managing their pain and improving overall health.
Studying acupuncture scientifically poses challenges due to its individualized approach and varied techniques. However, continued research is uncovering new insights into how acupuncture interacts with the body’s systems, providing a clearer picture of its effectiveness.
Acupuncture offers a unique blend of ancient wisdom and modern science, providing a natural, drug-free way to manage pain. By stimulating nerves, releasing natural painkillers, and activating the body’s pain-control systems, acupuncture is an effective and holistic option for addressing both acute and chronic pain. While there’s more to learn, acupuncture remains a powerful tool for enhancing quality of life and supporting the body’s ability to heal.
Are you looking to experience acupuncture yourself? Contact AST Westman Village to book an appointment with Dr. Wanda Duong, to learn more.
Sources:
Audette, Joseph F., and Angela H. Ryan. "The role of acupuncture in pain management." Physical Medicine and Rehabilitation Clinics of North America, vol. 15, 2004, pp. 749-772, doi: 10.1016/j.pmr.2004.04.009.
Chen, Lucy. "The Role of Acupuncture in Pain Management." Acupuncture in Modern Medicine, IntechOpen, 2013, http://dx.doi.org/10.5772/.
Ondrejkovičová, Alena, et al. "Why acupuncture in pain treatment?" Neuroendocrinology Letters, vol. 37, no. 3, 2016, pp. 163–168.
Preventing Injuries When Shovelling Snow
One of the most common winter injuries that we see in our clinic is lower back injuries from snow removal. If you’re not careful, this snowy chore can lead to serious pain and injury. As a Canadian, shovelling is just part of life so take a minute to read our winter shovelling tips.
Shovelling snow is considered an exercise. Think of shovelling snow the same way you think of any other exercise or physical activity. Which is great… if you’re ready for it.
Problems can arise if your body is recovering from injury, or you are not exercising regularly. If this is the case you might find a session of shovelling to be overwhelming to your body, especially after large amounts of snow have fallen and need removal. Here are a few tips on how to make the best of this regular winter activity.
Ensure regular exercise is part of your daily life so that a seemingly non-dangerous activity like shovelling snow doesn’t take you down.
Warm up! Why not, after all, it’s absolutely an exercise that requires strength, flexibility, and endurance. You could do a few stretches (lower back and hamstrings would be a good start) and run on the spot or do a few stairs before heading out.
Take breaks. After a heavy snowfall the job ahead of you could take upwards of an hour. (Longer if you’re one of those fabulous Snow Angels who likes to help others). Every 10-15 minutes, or as needed, put the shovel down and stand up straight. Do a short walk around and drink some water to stop yourself from overheating. You’re likely dressed in your warmest winter wear and sweating up a storm so stay hydrated.
Use an ergonomic shovel. Shovels have come a long way in the past few years and there are many brands that are designed to take some of the effort and bending out of snow removal. They will have a curved handle that minimizes the bending angle required. Also, a plastic shovel will be lighter than a metal one. A full shovel can weight up to 20 lbs so a proper shovel is a must.
Push the snow aside instead of lifting it away as often as possible.
Avoid twisting your body with a full shovel. Instead just pivot your whole body to face the direction you’d like to put the snow.
Do not extend your arms with a full shovel. Keeping it close to your body when it’s heavy will keep you in a more stable position. You can accomplish this by sliding your hand down the shaft of the shovel as close to the blade as possible and comfortable, and bending your knees before lifting a full scoop.
Lastly don’t be afraid to ask for help!
Your family, your neighbour or a nearby friend. Everyone needs a little help sometimes and don’t be afraid to ask if you feel your body is not up to the challenge. You could also assign the task to someone else entirely!
If an injury does occur, our Unified Team Care approach is here to help.
Any of our Chiropractors, Physiotherapists, Massage Therapists and more, are here to help keep your body safe and moving well this winter.
