Sleep disorders plague millions of Americans and can be attributed to a variety of causes. Perhaps the main cause of insomnia and restless sleep is the whirlwind pace that most modern people live with day in and day out. Our society emphasizes ‘doing’ much more than ‘being’. From the perspective of acupuncture, the yin aspect of life is quite depleted for the average modern American. In case you have never heard of yin and yang, these are the polar forces that are reflected in everything in the natural world. Yin is related to stillness, tranquility, and contemplation. Yang is related to movement, accomplishment, and function. We need yin and yang to be in balance within ourselves in order to experience true health and wellbeing. When we are yin deficient, we easily become restless, irritable, and excessively busy. Our ability to rest and restore is compromised, as we never seem to get a break from the constant activity in our minds and our lives.

This is one of the main dilemmas that we face in terms of experiencing deep states of continuous sleep. We have forgotten how to turn our minds off due to the frantic speed of everything around us and we have become yin deficient. The common word is stress, but there is a lot more to this picture than is implied. Another way to look at this is that the sympathetic nervous system is on overdrive. We are stuck in fight or flight mode, as we are trying to keep up with our hectic schedules and myriad responsibilities. We have excessive amounts of cortisol and adrenaline in our systems, which keep us feeling amped up and unable to rest. With the pattern of yin deficiency and a hyperactive sympathetic nervous system, we often feel too warm, excessively thirsty, dried out, and anxious. This pattern is extremely common in menopausal women. Due to the fact that we are in fight or flight, we sometimes can’t tell if we are tired. We often feel wired or manic. Yet other times a deep-seated exhaustion is felt that penetrates into our bones.

There are many other factors that contribute to insomnia, but this is the primary issue that many people are facing. Other potential inputs are nutritional imbalances, suppressed emotions, relationship troubles, hormonal imbalances, and energetic imbalances. Let’s take a look at a few of the top natural treatment options for insomnia:

1) Acupuncture: All of the major organs of the body are related to specific kinds of insomnia. For instance, there is a liver/gall bladder insomnia in which one is kept awake strategizing, planning and scheduling their lives at night. This person often can’t turn their minds off unless they read or watch TV before bed. Likewise, there are kidney, heart, lung and spleen forms of insomnia that all have specific manifestations. Acupuncture is an excellent treatment option for insomnia, regardless of its etiology. For chronic insomnia, I generally recommend receiving acupuncture once a week for 4-6 weeks, then we can assess for progress. Acupuncture helps to restore balance to the central nervous system and harmonize Qi, the functional energy that underlies our general state of health. Qi can either become stagnant, meaning that too much energy is locked up in a certain area or organ, or it can become deficient, meaning that there is not enough energy in an area or organ. Either pattern can cause insomnia and both are treatable with acupuncture.

2) Herbs: There are many Chinese and Western herbs that can be very helpful for insomnia. Chinese herbs are typically used in combination to create formulas that treat specific patterns of disharmony. Western herbs are frequently used on their own. The great thing about herbs is that they don’t cause the drowsiness and disorientation that many of the Western sedative drugs do.

3) Meditation and Deep breathing: Meditation is a deeply restorative practice and can replicate many of the benefits of sleep. In fact, meditation is often considered to be even more beneficial because it can lead to a state of non-thought, which is said by many spiritual traditions to be the deepest state of relaxation and healing possible for human beings. In sleep, our minds are still processing and dreaming. Spend 15 minutes before bed meditating and it will quite likely allow you to fall asleep faster and to sleep more peacefully.

4) Yoga: Practiced for many centuries throughout the Eastern world, yoga has finally made its way to the West with unprecedented popularity. There are many different styles of yoga; I encourage you to experiment until you find a style that meets your needs. Combine yoga with your sitting meditation practice and you will take a significant step toward healing your nervous system.

5) Nutrition:

Caffeine

One of the obvious substances in terms of its effect on insomnia is caffeine. If you are drinking coffee, I recommend either cutting it out altogether for a period of time or switching to green tea. Coffee tends to irritate the nervous system, colon, and liver. It is very heating and stimulating and can be a major obstacle in healing insomnia. Green tea, on the other hand, is soothing to the gut and nervous system. It is cooling in nature and is loaded with antioxidants. While it does have some caffeine, it is still a much better choice than coffee.

Sugar

Another culprit in sleep disturbance is refined sugar. Regularly eating sugar causes increasing problems with the regulation of insulin and glucose, which will lead to hypoglycemia and possibly pre-diabetic symptoms. It has been clinically proven that blood sugar has a profound impact on the health of the nervous system. In order to keep blood sugar balanced, white sugar should be avoided or, at the very least, should be coupled with adequate protein intake. Sugar also causes inflammation in the body, which can adversely affect our ability to relax, rest and restore.

Alcohol

While some people claim that alcohol helps them sleep better, if you have chronic insomnia and drink regularly, it is certainly worth giving it up for a period of several weeks and see if your sleep improves. Alcohol also has an adverse effect on blood sugar and can easily irritate the liver, heart, and nervous system. Many people are sensitive to alcohol but haven’t identified it as a problem.

The ideal diet

Simply put, the best thing you can do to heal nutritionally from most chronic health conditions, including insomnia, is to eat an organic whole foods diet that is rich in antioxidants, essential fatty acids, and fiber and to minimize processed foods, sugars, and refined carbohydrates.

Nutritional Supplements

Melatonin: Has been proven to help people fall asleep, still controversial as to whether it helps with staying asleep.

Fish oil: Essential fatty acids have numerous health benefits. They are often used in the treatment of emotional and mental imbalances. As such, they tend to compliment other treatments that are being used for insomnia.

5HTP: A precursor to serotonin, 5HTP is used for anxiety, depression, carbohydrate cravings and insomnia.

I should reiterate that it is extremely rare that any of these natural options cause the side effects seen in Western sedatives such as drowsiness, moodiness, or dream disturbed sleep. I commonly notice that the patient’s overall health improves while using one or more of these protocols. Insomnia is quite treatable using this combination of therapies. In particular, I would highly recommend acupuncture is you have never tried it before. It should also be noted that there is a wide disparity in the quality of nutritional products available to the consumer. I only use pharmaceutical grade products that have performed thorough clinical testing on their products. It is definitely worth it to pay more for higher quality products and to be diagnosed by a qualified healthcare professional in order to achieve maximum benefit.

Perhaps one of the greatest strengths of natural therapies is their ability to optimize immune function and prevent illness and disease. In particular, Chinese and naturopathic medicine have a tremendous arsenal of natural remedies that can effectively heighten immunity and greatly reduce the chance of serious pathology from occurring. Immune weakness is certainly a ubiquitous concern in the modern world, as cancer, AIDS, autoimmune disease (multiple sclerosis, fibromyalgia, etc.), and pandemics such as the Avian bird flu constitute major health hazards for the global population. Although Western medicine can be miraculous in its ability to save lives, it is notably vacuous in its repertoire of natural agents to bolster immunity and balance one’s physiology. Therefore, it is imperative that the health benefits of natural therapies such as acupuncture, herbs, nutritional supplements, and dietary strategies be made available to as many people as possible. Let’s examine the main approaches of each of these therapies.

ACUPUNCTURE

Practiced for over 2,500 years in various Asian cultures, acupuncture has finally made its way to the Western world. In acupuncture clinical practice, many patients have sought treatment for weak immunity. A typical pattern includes frequent colds and flus, recurring sinus infections, fatigue, stress, and insomnia. For this constellation of symptoms, acupuncture can be an effective way to break the cycle of chronic vulnerability to the elements. Acupuncture works by regulating the flow of Qi (life force) through 14 major meridians on the body. Immune weakness is typically due to deficient Qi of the lungs and spleen. When these organs are weak, symptoms such as allergies, diarrhea, fatigue, cough, and recurring infections are commonplace. For these issues, acupuncture points are chosen on the lung and spleen meridians to supplement the Qi, thereby strengthening immune function.

Moxibustion is also a powerful tool in the acupuncture repertoire. Moxibustion is a heat therapy that involves the use of mugwort, an herb that is applied topically on acupuncture points. Moxibustion has been shown in studies to increase white blood cell count in chemotherapy patients and other cases of immune weakness. For patients with recurring infections and colds, moxibustion is an excellent technique for naturally bolstering immunity.

HERBS

There are many herbal formulas that strengthen immunity. I highly recommend for anyone to consult with a Chinese Medicine practitioner to get a proper diagnosis and the correct prescription.

NUTRITION

The food we eat is one of the most important determinants in not only our immune function, but our overall health. Many people have weak immune systems because they are eating processed, refined, and rich diets that are devoid of the essential nutrients that the body needs for optimal health. Here are a few simple steps you can take right now to greatly strengthen immunity:

• Start eating organic foods
• Drink 6-9 glasses filtered water daily
• Drink green tea instead of coffee
• Reduce intake of refined sugar and carbohydrates
• Eat 5 servings a day of fruits and vegetables
• Minimize pasteurized dairy
• Eat a diet rich in essential fats and low in transfats and saturated fats
• Supplements such as zinc, vitamin C and green tea extract can be helpful adjuncts to ward off illness.

HEALING THE STRESS RESPONSE

Stress can be a major cause of immune weakness. Many studies from the field of psychoneuroimmunology have clearly demonstrated the link between stress and immunity. Along with acupuncture and herbs, two of the most powerful practices you can undertake for overcoming chronic stress are yoga and meditation. I recommend practicing each about 1/2 hour per day. This can profoundly heighten your quality of life and health.

Many people are not aware that acupuncture and Oriental medicine have enjoyed a rich and extensive history in treating the gamut of female health concerns, from PMS to dysmenorrhea to postpartum issues. Menopause is another dimension of female health that can be extremely difficult for women, as hot flashes and night sweats can cause unbearable discomfort. Fortunately, acupuncture and herbs are an excellent options for menopausal women, as they offer safe, noninvasive, and effective treatment for these often debilitating symptoms. Menopause is a time where many women become yin deficient, meaning that the cooling, moistening, and calming aspects of their physiology are weakening. As a result, they often get hot, irritated, anxious, and can’t sleep as well. The main treatment principle for menopausal women involves nourishing yin with acupuncture and herbs.

Acupuncture is considered to be a cooling therapy. The stainless steel needles that are used during treatment are said to disperse Qi. This means that they are unblocking energy that has become blocked or stuck. When energy gets blocked for too long, it generates heat which will burn yin and lead to yin deficiency. I have heard many women say that they felt cooler right after the needles were put in. The needles are actually deflating certain areas that have become overheated and compressed. Certain points are also used that have a direct effect on nourishing yin, thereby rejuvenating the cooling aspects of one’s physiology.

Chinese herbs work synergistically with acupuncture to create a state of continuity in clearing heat and nourishing yin between treatments. I would highly recommend committing to this approach before using hormone therapy, as these natural options are free of side effects. Hormone therapy is quite controversial in terms of its long-term effects. While it has worked wonders for many women in the short-term, when I hear references to increased incidence of ovarian cancer, fibrocystic breasts, and emotional fluctuations, I cannot give it a raving endorsement.

Hot flashes and night sweats tend to respond very well to treatment with acupuncture and herbs. It is important to keep in mind that these symptoms often have an underlying emotional component that needs to be addressed before they will disappear. It is natural to feel heightened emotions as you go about healing this condition with acupuncture and herbs. I highly recommend seeking out the help of a qualified healthcare professional if you are interested in using herbs for hot flashes and night sweats. Many patients have said things like, ‘I heard that black cohosh is good for hot flashes, but it never worked for me.’ It is important to keep in mind that herbs will only work if they address your specific constitutional needs. These needs are assessed by examining the tongue, palpating the pulse, and matching these findings with one’s symptoms. In this way, a much more specific and accurate diagnosis and treatment is formulated that will more likely optimize the benefits for the patient.

Headaches are one of the most common medical complaints in America. This is due to a variety of causes, but the primary factor involved in chronic headaches is stress. Stress headaches (also called tension headaches) are reaching epidemic proportions in the modern world. Migraine and cluster headaches are also becoming more prevalent. Most people will either suck it up and live with the pain or will turn to conventional medicine to find some pain relief. While medications do seem to help with the pain of certain patterns, many people would prefer to avoid this route because of the cost and possibility of side effects.

Fortunately there are a great number of natural treatment options for headaches that can effectively eradicate the cause of the headaches or, at the very least, reduce the pain to a more tolerable level. Identifying the cause of headaches is one of the central challenges that all practitioners face. In particular, migraine patterns can be mysterious and spontaneous. They can be due to food allergies, stress, hormonal imbalances, emotional issues, dehydration, trauma, genetic factors, heavy metal poisoning, or intestinal toxicity.

One of the most intriguing aspects of Chinese medicine is that it looks for a unifying theme through the patient’s entire presentation, not just their distinct symptoms. We can’t simply say, ’OK, here is the herbal magic bullet for headaches.’ What we can do is identify a pattern of disharmony that is based on all of the patient’s symptoms, along with their pulse and tongue diagnosis. This helps us to get a deeper picture of what is occurring. In Chinese medicine, we want to see everything improve, not just the presenting complaint. For instance, if a patient comes in with temporal headaches (pain in the side of the head), constipation and irritability, and they have tense pulses and swollen sides to the tongue, the Chinese medical diagnosis would be liver qi stagnation. This means that the liver isn’t functioning optimally and that the circulatory function of this vital organ is impaired. By regulating the liver qi, all of these symptoms are expected to improve.

In Chinese medicine, it isn’t necessarily important what kinds of headaches are occurring. As long as the correct pattern is identified, the headaches should be treatable. Below are a few common headache patterns.

• Liver Qi stagnation:
  Temporal headaches, worse with the menses, PMS, irritability, menstrual cramps, gas, muscle tension and stiffness, red eyes, ear ringing.

• Liver Heat:
  Temporal headaches, red eyes, ear ringing, rage, high blood pressure, jaw tension, subcostal pain, consistent agitation, dream disturbed sleep, more severe symptoms.

• Liver Wind:
  Migrating headache, high blood pressure, dizziness, tremors, memory impairment, slurred speech

• Wind cold pathogen:
  Pain at the nape of the neck, occipital headache, ongoing cold/flu, dizziness

• Headache due to digestive weakness:
  diarrhea, constipation, headache behind the eyes, bloating, fatigue, sluggish after eating, food allergies

• Blood deficiency:
  scanty menses, fatigue, empty feeling in head with dull achiness, pale, coldness, listlessness

The acupuncture point Large Intestine 4 is an excellent area to apply pressure to when you have a headache. The point is located just off the second metacarpal bone between the thumb and ring finger. This area is usually tender with most headache patterns. In general, I consider acupuncture to be an incredibly effective and safe option for people with chronic headaches of all kinds. I recommend committing to treatment once a week for 4-6 weeks for chronic headaches, then assessing for progress.

The following supplements are also worth considering:

• 5HTP:
  Some headaches are due to a serotonin deficiency. This is a natural precursor to serotonin that is also useful for insomnia, depression, and anxiety. Start with 50 mg per day, then add 50 mg per week up to 300 mg.
• B vitamin complex:
  B vitamins are essential for maintaining a healthy mental and emotional balance and for warding off excessive stress. Take the recommended dosage of a comprehensive B complex.
• Calcium and Magnesium:
  these are natural relaxing agents for the central nervous system. Many headache sufferers are deficient in these essential minerals. Supplement with 500mg daily of each.
• Fish Oil:
  Essential fatty acids have been clinically proven to reduce all kinds of pain and inflammation in the body. Take 3-4,000mg daily with food.

Dietary Strategies

• Avoid foods that cause inflammation in the body, such as sugar, refined carbohydrates, caffeine, and alcohol.
• Avoid synthetic sweeteners such as aspartame.
• Drink 6-9 glasses of filtered water daily
• Another Therapy to consider is Chiropractic care: Some headaches are due to cervical subluxations and mechanical joint irritation that can be treated with adjustments

Massage:

Excellent for tension headaches with stiff shoulders

Meditation:

Induces the relaxation response to promote deep tranquility and balance and engages the rest and restore parasympathetic nervous system.

Yoga:

A virtual panacea for many stress-related health problems. Many people have found permanent relief of their headaches through regular yoga practice.

Exercise:

People who suffer from headaches are generally more sedentary. I recommend exercising 20-30 minutes a day, 4-5 days per week.

Fibromyalgia is escalating to epidemic proportions, yet there is much about this condition that remains a mystery to allopathic physicians. After working with patients who suffer from fibromyalgia, I have concluded that their causes and, thus, their treatments are multi-factorial. There simply isn’t one major reason why people are suffering with fibromyalgia. Instead, a variety of emotional, constitutional, and nutritional factors combine to influence the onset and duration of this condition.

Western medicine can offer little to patients with fibromyalgia. Even alternative practitioners often struggle in effectively treating this condition. I recommend a comprehensive treatment of fibromyalgia that includes acupuncture, herbs, nutritional supplementation, and therapeutic exercises such as yoga. Since the condition is caused by a variety of factors, its treatment must be multi-layered.

Emotional Consideration

My clinical experience has shown that many fibromyalgia patients are the victims of previous abuse of a sexual, emotional or verbal nature. The betrayal of intimacy and the severing of trust that occur in abusive situations can have a variety of physical and emotional repercussions. In Chinese medicine, this betrayal causes deep imbalances between the fire and earth elements. Fire corresponds to the heart and pericardium, earth to the spleen and stomach. Fire is related to intimacy, trust, and connection. Earth is related to the health of our musculature, worry, obsession, and nourishment. One way to look at the symptoms of fibromyalgia is that excessive heat is generated in the heart as a result of betrayal and abuse. This heat is sent into the spleen and stomach, which control our muscles. This causes inflammation, pain, and fatigue (earth) along with anxiety and sleep problems (fire). The end result is that the victim of such abuse is in a state of shock; all major system of the body shut down and fatigue, pain, and anxiety prevail. This state of shock can go on indefinitely until it is directly treated. There are powerful acupuncture and herbal protocols to clear shock, which is typically the first priority in healing fibromyalgia. One of the most challenging things about working with this population is that they tend to become overly identified with their symptoms. They easily attach to the label of fibromyalgia, which makes them feel justified in being victimized by their pain. Perhaps this is because the initial insult of being a victim of abuse has carried over into their relationship with the fibromyalgia. If this theme is occurring, then an essential aspect of healing involves helping the patient detach from the ’victim mindset’. Each case is certainly unique and it is not my intent to over generalize, but this theme has been prevalent through the many patients of fibromyalgia that I have worked with.

Therapeutic Considerations

Common painkillers such as aspirin, acetaminophen, and ibuprofen are not usually effective at relieving the pain of fibromyalgia. Other approaches, including acupuncture, herbal medicine, dietary counseling, exercise, and nutritional supplementation, are more likely to be of benefit. Many different disorders can cause symptoms similar to those of fibromyalgia, including anemia, depression, hepatitis, and Lyme disease, among others. Anyone who experiences muscular pain and/ or fatigue that persists for longer than a week or two should consult a health care provider. There may be an underlying medical disorder that requires treatment.

Acupuncture

Acupuncture is an excellent treatment method for reducing pain and inflammation, improving energy, and harmonizing emotional imbalances. For fibromyalgia, I recommend committing to treatment once a week for 6-8 weeks, then assessing the progress. If practiced skillfully, acupuncture can be very helpful for fibromyalgia patients.

Herbs

Treating fibromyalgia with herbs tends to be so specific to the patient’s constitution that listing off a few formulas is not all that helpful. One Chinese herbal formula, however, is used extensively for fibromyalgia. It is called shen tong zhu yu tang. This formula promotes blood circulation and reduces inflammation. It is used for systemic pain.

Nutritional Considerations

Because malabsorption problems are common in fibromyalgia, all nutrients are needed in greater than normal amounts, and a proper diet is essential.
Food allergies can exacerbate the discomfort of many disorders. Determine hidden food or chemical hypersensitivities by appropriate tests. Many fibromyalgia sufferers also have irritable bowel syndrome. It is recommended that a comprehensive digestive and stool analysis be done for parasites.

The daily diet should include milled flax seed, 3 or more tbsp., or cold-pressed, unrefined flax seed oil. Flax seed and its oil contain the essential fatty acid omega-3 alpha-linolenic acid, which the body converts into hormone-like substances called prostaglandins. Prostaglandins help relieve the inflammation of fibromyalgia. The oils of fatty fish such as trout, cod, halibut, mackerel and salmon also contain omega-3 fatty acids and therefore work as anti-inflammatory agents.

Alfalfa can be used for pain control. It contains saponins, sterols, flavonoids, coumarins, alkaloids, vitamins, amino acids, minerals and trace elements.

Eat a high-fiber diet that includes plentiful servings of raw and steamed vegetables. Maximize your intake of greens. Eat four to five small meals daily rather than three larger ones. This will ensure that you have a steady supply of nutrients available for proper muscle function.

Avoid processed foods and foods that are high in saturated or hydrogenated fats, such as dairy products, meat, and margarine. Saturated fats interfere with circulation, increasing inflammation and pain.

Avoid caffeine, alcohol, and sugar. These substances enhance fatigue, increase muscle pain, and can interfere with normal sleep patterns. Drink eight glasses of pure water daily. Fresh juices and herbal teas are also good choices. A plentiful intake of liquids is important for flushing out toxins.

Investigate the possibility that food allergies and/ or sensitivities may be contributing to the problem.

Nutritional Supplements

Treating fibromyalgia with nutritional supplements is best done on a one-on-one basis with a professional health care provider.

Conclusion

As you can see, there are many natural treatment options for healing fibromyalgia. The treatment process can take a few weeks or months, but it is certainly worth pursuing. Do the best you can to commit to an organic whole foods diet, regular exercise, yoga, nutritional supplementation, and acupuncture. This should provide you with a vast framework of resources for healing yourself.