Wellness

Ergonomic Workspace

Create an Ergonomic Workspace in Your Home

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Ergonomic is defined as “relating to or designed for comfort and efficiency in the working environment.”  The idea is to improve productivity and comfort by applying design concepts that reduce chronic strain and the risk of injuries.  With COVID-19 and the necessity of working from home people are discovering that their home office space, or dining table, is not comfortable and causes aches and pains when used for many hours per day.  

I am seeing many people with injuries resulting from chronic musculoskeletal strain that is aggravated by improper support from seating, poor lighting, repetitive motions, and improper positioning of keyboards and monitors.  This is an area of special interest for me and I offer effective treatment for musculoskeletal problems, headaches, pain and stiffness resulting from chronic strain and injuries as well as guidance on how to apply ergonomic concepts in your workspace whether at home or at your place of work.

Tips:

  • Don’t rely on websites alone to choose office chairs. I have checked out chairs advertised online as being supportive and comfortable and they turned out to be neither when I sat on them in the store.  Let your butt and back decide, not the cheap price online or the cool looks.
  • Like your mother said, “Don’t slouch!”  This stresses the low back and gluteal muscles.
  • The same principles for comfort and to reduce stress apply to your leisure seating as well.
  • Choose computer monitors that are large enough and have a high definition screen to reduce eye fatigue.  Have adequate lighting in the room, preferably lamps providing local light and not overhead fluorescents that promote eye strain due to glare and a lack of contrast. Monitor and keyboard position and height is important as well.
  • Stretch and move about frequently to keep muscles loose and improve circulation. 
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A Message From Our Clinic About COVID-19

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At Soaring Crane Acupuncture we continue to monitor and take precautions in view of the COVID-19 virus. We recognize how important it is for you to take care of your health during this difficult time and we will support you.

We have continued intensive cleaning of all high touch surfaces and will continue to keep all treatment areas clean. We will keep all entry doors open to avoid the touching. Below are clinic changes we have implemented for your safety and to help with social distancing.

  • To support social distancing we will be implementing a text or call system- you will be able to wait in your car or outside the clinic prior to your appointment. When I have thoroughly cleaned your treatment space I will alert you that I am ready for you to come into the clinic so you can move immediately into treatment room. Of course, if you need to use the restroom please come in and utilize this prior to your appointment and wash your hands for 20 seconds.
  • You have the option to provide your credit card information so that it can be run manually. This will reduce handling of your credit card, as well as reduce any congregating that occurs at the front desk area.
  • Please do not come to the clinic if you are experiencing respiratory symptoms and/or fever. If you feel the need to cancel your appointment, please keep me informed of your wellbeing throughout this difficult time.
  • I will be offering phone consultations to anyone who becomes sick during this time that can arrange for a healthy family member, friend, or Lyft/Uber to pick up herbal medicines and supplements.

We are here to support you: be well, be safe and be calm.

Where can I find more information?

Centers for Disease Control and Prevention: www.cdc.gov/coronavirus
World Health Organization: www.who.int/emergencies/diseases/novel-coronavirus-2019

Statewide hotline: 1-800-525-0127
Oregon Health Authority Phone: 503-947-2340
Toll Free: 800-375-2863
Fax: 503-947-5461

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Diet & Lifestyle Tips to Strengthen Your Immune System

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One of the most important things you can do is to take steps to strengthen and boost your immune system to minimize the ability of a virus to cause infection, whether it is COVID 19, influenza, or the common cold. The following lifestyle recommendations are a good starting point:

  • Get plenty of sleep: 7-8 hours per night to restore your immune system. If you struggle with quality sleep try these guided meditations and sleep music: https://hemi-sync.com/experience/sleep or https://www.healthjourneys.com/audio-library/sleep-insomnia
  • Strengthen, Protect & Repair Barrier Systems: such as Lungs and Sinuses by avoiding smoking, toxic air fresheners, avoid fragrances: clean up personal care products, laundry, and cleaning products.
  • Keep sinuses flushed with a saline solution.
  • Stay Hydrated: add fresh citrus to your water, especially lemon.
  • Exercise in moderation: especially outdoors in Green spaces, maintain exercise unless you feel sick.
  • Eat a healthy diet: Whole 30 or a Plant Based Diet. Reduce or eliminate alcohol and sugars; eat lots of fresh fruits, colorful vegetables, legumes; use healthy oils (e.g. olive oil); avoid deep fried and fast foods; emphasize plant based protein sources. A list of specific foods and spices that can be helpful is included at the end of the newsletter.
  • Vitamin and mineral supplements can help support and strengthen your immune system. Please see the list at the end of the newsletter.
  • Stress Management: staying calm and coping with stress is very important. Whether the stress is from fear of the virus or other events in our lives, it can weaken our immune response and impair our ability to function effectively. Take time for yourself and family, be a role model to your children on how to calmly handle a crisis.
  • Relax & Rejuvenate: Do things together that will have a positive impact on your nervous system such as: taking walks in Green spaces, yoga, tai chi, Qi Gong, meditation, prayer, belly breathing, laughter, and mindfulness practices can all help to reduce anxiety, boost immunity, and lower blood pressure.
  • Keep up your spiritual practice; be kind, compassionate and respectful of yourself and others. While this crisis is new for most people in our society, we can minimize the impact if we take care of ourselves, stay calm, and work cooperatively.
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Acupuncture & Chinese Medicine for Viral Infections

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No herbal or other natural medicines have been tested or approved in the United States with respect to treating or preventing COVID-19 infection. Chinese medicine has been successfully treating people with infectious diseases for thousands of years, long before anyone knew about viruses or bacteria. Based on research in China and Europe as well as my own experience, acupuncture combined with anti-viral herbal remedies has proven effective at preventing the on-set of infection, minimizing symptoms, and speeding recovery from colds and the flu.

Acupuncture can be used to help balance and enhance the immune system, making it stronger to reduce the chances of becoming ill with a virus. It is beneficial even if you are feeling well to strengthen your immune resistance, and can be especially helpful for those who have underlying problems, high stress and fatigue. If you believe you are becoming ill with or have been exposed to influenza or another infection it is best to remain home to avoid spreading the infection. The herbal medicines described below can be taken at home.

Chinese herbal medicines have been used for over 2000 years to both prevent and treat viral diseases and other infections. Many formulas have been updated to optimize response to modern diseases. They have proven effective in research in China, and in my own clinical experience, for treating the flu and other infections, and can be used prophylactically to help prevent illness especially if exposed during airplane travel, at work, school, or when a family member brings a virus home. The herbal remedies are also effective at treating active infections, and can help resolve the infection more quickly.

German biological medicines have been developed by researchers in Germany to treat a wide range of conditions including viral diseases. They utilize plant and microbial substances in unique combinations and are based on extensive laboratory and clinical research. In my clinical experience they are extremely effective at preventing and treating viral and bacterial diseases for many conditions. I am seeing excellent results with these medicines, and use them independently or in combination with Chinese herbal formulas as an amazing “work horse” against respiratory disease.

Choosing the right formulas is most effective when done by a trained practitioner based on the health and symptoms of each individual. I can provide you with instructions on how to use them for both prevention and treatment should you become ill. Phone consultations are available. If you are sick please arrange to have a family member or Lyft/ Uber pick up the remedies.

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Ph: 503-303-7595

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Stress Relieving Tips

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A Prayer for Cultivating Compassion:

May all sentient beings have happiness
May all sentient beings be free from suffering and the causes of suffering
May all sentient beings never be separated from the happiness that has no suffering
May all sentient beings live in equanimity, free from attachment and aversion.

Stress Relief & Health Benefits of Laughter

Laughter is a great form of stress relief, and that’s no joke. Therefore I recommend releasing some tension and help your kids cope with a good laugh. Or streaming comedies with your friends and family.

7 Health Benefits of Laughter

  • Lowers blood pressure and stress.
  • Reduces stress hormone levels.
  • Boosts immune T-cells.
  • Produces a general sense of well-being.
  • Improves cardiac health.
  • Triggers the release of endorphins.
  • Improves your mood.
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Healthful Tips to Boost Your Immune System

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Foods & Supplements:

Some foods are known to enhance immune function and increase resistance to infection. Several important ones are listed here. 
Based on modern research there are many vitamins and minerals that play a role in a healthy immune response. For improving immune function and “barrier tissue” health I recommend taking a high quality multiple vitamin-mineral complex (it is important to choose those that are clean, properly formulated, and have good quality control practices). Some extra amounts of a few things that are especially important can be added.

MANUKA HONEY: Unfiltered, raw honey is recognized for its antimicrobial properties and research has shown that Manuka honey from New Zealand is especially effective and is high in anti-oxidants. Use it in herbal teas and other hot drinks, on toast or take a small spoonful.
FOODS HIGH IN CAROTENOIDS: Carrots, tomatoes, red peppers, squash, yams, mangos and many other red, orange and yellow vegetables and fruits.
DARK LEAFY GREENS: Kale, Spinach and Chard; they’re great added to soups.
FERMENTED FOODS: Raw Fermented Sauerkraut, Miso soup (anti-inflammatory, immune enhancing, packed with nutrients).
QUALITY PROBIOTICS: Bacillus Indicus, and B.Subtilus
VITAMIN D: I recommend 2000 IU of Vitamin D3 daily for general use and up to 4000 IU per day to help increase resistance, less for children. Vitamin D3 has shown to be effective in reducing susceptibility to the flu. Taking 10,000 IU’s for three days during the early stages of bronchitis or pneumonia is very helpful to shorten the duration of infection.
SELENIUM & ZINC: Both are important for proper immunity and resistance to disease as well as many other functions. Proper guidance is important given that high doses taken for long periods of time may cause problems. For short term use, 200 micrograms of selenium and 20-50 mg of zinc per day are recommended to prevent and treat infections.
HERBAL TEAS: Such as Yogi Tea: Ginger/Lemon, Echinacea Immune Support, Throat Comfort, etc.
BERRIES: Dark red and blueberries, especially wild or organic, have large amounts of flavonoid compounds called anthocyanins which are important for circulatory health and immune function.
SPICES, GINGER, GARLIC, & ONION: Are recognized for their ability to increase resistance to infections, use them liberally, raw and cooked. Many spices are known to improve immunity and reduce inflammation. Some important ones include turmeric (also available as a supplement), ginger, cayenne pepper, black pepper, rosemary, thyme, cardamom and cumin. Most spices must be cooked in oil in order to release their active ingredients, and to enhance absorption in the intestines.
MULTIVITAMINS: High quality multiple vitamin-mineral supplements.
VITAMIN C + BIOFLAVONOIDS: These are found in abundance in many fruits and to a lesser extent in vegetables. Take 1000mg of Vitamin C 2-3 times per day to increase immune resistance and treat infections.
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