Predicting a Healthy 2012

January 2012
Qi Mail

Julee Miller AP, DOM,LMT
Health Pointe Jacksonville
3840 Belfort Road
Jacksonville, FL 32216
(904) 448-0046/www.hpjax.com



In the midst of all the new year resolutions, a very important decision to make is determining to live a healthy life. Healthy habits will protect you and help you live a longer and better life. Being healthy is not just about absence of a disease, its also about wholeness mentally and socially. Here are a few tips to help you stay healthy this year.

1. Sleep.
Studies have shown that chronic sleep loss increases the risk for many diseases and affects immunity,thus reducing the ability of the body to fight infections. Through hectic work schedules and the busy city life,its important to find time for rest. Most people need a solid 7 hours for their internal clock to reset, function properly and feel rested. If you're getting to bed after 11pm, it's too late.  And remove all extra "stimuli" from the bedroom: books, laptops, phones and TVs. Unplug and unwind for a good night sleep.
2. Have fun:
Whatever it is you do that makes you happy and relaxed,spend some quality time doing them this year; whether its hanging out with friends, listening to music, reading or praying. Christopher Morley said 'cherish all your happy moments, they make a fine cushion for old age'
Scientifically, happiness releases endorphins which is your body's natural pain killers and laughter reduces stress hormones, reduces blood pressure, tightens abdominal muscles and improves memory.  So get laughing- go to a Comedy Club or yuck it up with friends. Often.

3: Taste the Rainbow
Eat a lot of fruits and vegetables daily. The daily goal should be 5 vegetables and 2 fruits- each and every day. Having a balanced diet provides the body with energy and nutrients to function and also boosts the body's immune system. Spruce up your kitchen with colorful produce that is packed with disease-fighting plant compounds. It’s pretty AND good for you, too.

4. Sit Less, Move More

· Groundbreaking research shows that for every hour a day you spend sitting, your risk of death increases by 11%.

· Even small movements throughout the day, such as fidgeting, can add up to major health benefits.

· Dr. Oz recommends getting 10,000 steps a daily=5miles. BUY a pedometer so you can keep track of each step you make toward optimal health.

· Exercise has benefits both physically, mentally and socially. Paul Dudley White an American Cardiologist once said 'A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world'

· JUST MOVE: 30 minutes a day most days. Enjoy a group exercise class, go for a walk, give the car a good scrub. Whatever gets the blood pumping- Get up and GO!


5: East Sensibly
Look for healthy eating options rather than fad diets. All fad diets may offer quick weightloss, but few offer instructions on how to change your eating habits and lifestyle. Once these diets end, there is an inevitable weight GAIN because habits haven't changed. Try resolving to get more fiber in your diet this year like more fish or fresh fruit. Any diet change is easier if you take slow, small steps. For example:

· Vow to add a veggies or fruits to your brown bag lunch daily.

· Cook at home at least once per week.

· Package up a single serving of your favorite whole-grain cereal, then treat it as your mid-morning snack.

• Most importantly: Avoid fast food restaurants!! The food is full of sodium, fat and unnecessary calories. For example: an average McDonalds meal consisting of: 1 Big and Tasty, 1 french fry order, 1 large coke, and 1 McFlurry has a whopping 1842 calories!!! So for the suggested daily caloric intake of just 2500 calories for men and 2000 for women- that's almost the ENTIRE day caloric intake in just 1 meal. Not to mention the sodium and fat content....

6: Cleanse yourself

With WATER. It's the best beverage to drink and it’s cheap. 8 cups a day can be daunting, so think small.

· Drink one glass first thing in the morning, before you brush your teeth.

· Keep a glass or bottle at your desk and when it is empty, get a refill.

· Resolve to drink one more cup of water today than you had yesterday.

· Not drinking enough water deprives your cells of the fluid they need, in turn causing fatigue. Coffee, soda and energy drinks dehydrate your body and actually lead to lower energy levels. Water is the original energy drink.

· Kick diabetes with this drink
Staying hydrated with 34 ounces of water a day made people in a 9-year French study 36 percent less likely to develop high blood sugar or diabetes.

7: Resist the Munchies

Eating of junk food should be minimized as they increase the risk of developing chronic illnesses like diabetes and hypertension


8. Stop Smoking. It’s just not sexy. Just ask the Marlboro Man



9. Keep in touch
Go for at least one medical check up this year, many diseases are better managed when detected early.
This also means keeping up with your cancer screenings: mammograms, prostate and colorectal.

· Having regular bone density screenings after the age of 40 is also suggested. Annually measuring hormone levels and keeping them balanced by an expertly trained hormone doctor can also help prevent disease and even some cancers.

10. Have Sex

 A healthy sex life with your partner helps you stay bonded and also provides a good workout.  Now a new study shows that sex is also good for your brain, leading to improved interconnections in the brain and
significant stress reduction.

11. Get a massage or Acupuncture 1x/month
  The health benefits of Acupuncture and Massage are endless. From improved circulation, decreased stress, improved sleep, to boosting the immune system.
Chinese Medicine is one of the most widely used Health Care Systems today. Acupuncture has been practiced for over 2,500 years and is currently sanctioned by the W.H.O and the NIH to effectively treat over 47 conditions including:


· Low back pain

· Sciatica

· Tennis Elbow

· Frozen Shoulder Syndrome

· Insomnia

· Depression

· Chemotherapy induced nausea and vomiting

· Neck pain

· Anxiety

· Insomnia

· Headaches

· Chronic Fatigue Syndrome

· Allergic Rhinitis/ Sinusitis

· Tennis and Golfers Elbow

· Smoking Cessation

· Infertiltiy

· Osteoarthritis

· Stress

· Common Cold

· Addictions

The benefits of Acupuncture are:

· It is a natural health care system

· Very few side-effects

· Calming

· Immediate stress reliever

· Promotes relaxation

· Promotes natural healing and good health

· Improves immune system function

· Improves sleep

· Improves overall state of wellness

· Decreases pain

· Balances hormones

Call today to make an appointment and achieve those Health and Wellness Goals!

Be Healthy. Stay Healthy.

New Year Goal Setting with Acupuncture

Qi Mail™
The Acupuncture NewsletterJanuary 2012

Julee Miller AP, DOM, BS, LMT
Health Pointe Jacksonville, LLC
3840 Belfort Road, Suite 305
Jacksonville, FL 32216
904-448-0046/www.hpjax.com



Create Lasting Resolve to Reach Your Goals with Acupuncture


The start of the new year is a time of looking back at what we have achieved in the past year and looking forward to the future. This period of remembrance and resolution may be challenging but it is both productive and rewarding. Acupuncture and Oriental medicine can help achieve the change you seek as it assists in illness prevention, stress relief, minimizes aches and pains, improves energy and nurtures balance. This calm and clarity strengthens your resolve as you take the next step in achieving your goals.

Here are a few ways that Acupuncture can help you achieve your goals:

Lose Weight
Losing weight is the most common New Year's resolution. Acupuncture and Oriental medicine can help you reach your goal weight and maintain it by promoting better digestion, smoothing emotions, reducing appetite, improving metabolism, and eliminating food cravings--all of which can help energize the body, maximize absorption of nutrients, regulate elimination, control overeating, suppress the appetite and reduce anxiety.

Get in Shape
Renewed enthusiasm to exercise in order to enhance fitness levels, train for a competition, or lose weight can come at a painful price for those who try to do too much too quickly. Recent studies show that acupuncture effectively treats sports injuries such as strains, sprains, musculoskeletal pain, swollen muscles and shin splints.

Eliminate Stress
Stress reduction is always on the top ten list for New Year's resolutions and for a good reason; it is often the cause of illness and deterioration of health. Numerous studies have demonstrated the substantial benefits of acupuncture in the treatment of stress, anxiety and lowering blood pressure. In addition to acupuncture, Oriental medicine offers a whole range of tools that can be integrated into your life to keep stress in check.

Improved Quality of Life
If pain is keeping you from living life to the fullest, acupuncture can help as it has no side effects and can be helpful for all types of pain, regardless of the cause or where it is located. Increasingly, people are looking for more natural approaches to help relieve painful conditions instead of relying on medication. In addition to reducing pain, acupuncture also hastens the healing process by increasing circulation and attracting white blood cells to an injured area.

Call today to see how Acupuncture and Oriental Medicine can help you keep your resolutions and prepare for the year ahead @ (904) 448-0046!

Healthy Brain Habits
Keeping the goals we have set for ourselves in addition to outlining and completing the tasks needed to accomplish those goals can be overwhelming. Here are a few steps you can take to help optimize brain health and sharpen your memory:

Eat More Produce - Studies that focus on food and memory show that the more produce you eat, the better. One 25-year Harvard Medical School study of more than 13,000 women showed that the participants who ate relatively high amounts of vegetables over the years had less age-related decline in memory. Cruciferous vegetables, such as broccoli, and leafy green vegetables had the biggest effect on helping women retain their memory during the course of the study. In another study, the phytochemicals, anthocyanin (found in berries of all colors and cherries) and quercetin (found in onions, kale and apples), actually reversed some of the age-related memory deficits in laboratory animals.

Take Care of Your Heart - A healthy heart makes for a healthy brain. Because oxygen and nutrients are carried in the blood stream, anything that impedes blood flow will starve those all-important brain cells. Review your blood pressure and cholesterol level. Know your numbers and if they are elevated, take immediate measures to bring them down.

Get a Good Night's Sleep -When we sleep, the brain has time to recharge. Studies show that 7-8 hours of sleep a night helps to strengthen memory. Practicing good sleep habits helps keep the brain and the rest of the body functioning at its best.

Exercise - Regular physical activity has been shown to decrease the risk of dementia and Alzheimer's disease by about half. Exercise increases blood flow to the brain and helps regulate blood sugar levels, both of which improve brain function and memory. Aim for 30 minutes a day.

Challenge Your Brain - Keep your mind active and challenged. Brain function decreases with age. Studies show that cognitive exercise can improve blood flow to the brain. Spend at least 15 minutes each day on a mental exercise such as a crossword puzzle, journaling or learning a new language in order to slow memory loss.
Feeling a little foggy? Having trouble concentrating?

Massage acupuncture point Du 20 for some mental clarity: this is located on top of the head, midway between the ears. It is used to clear the mind and improve focus.

Stimulate the point with your index finger 35-40 seconds for a quick "brain boost."

The Will Power Connection

Is there a body/mind connection to will power?

According to the principles of Acupuncture and Oriental medicine there is. Will power, or "Zhi," is said to reside in the kidneys and the state of the Kidney Qi directly correlates to the fortitude of our will power.

In Oriental medicine, disease prevention begins with a protective layer around the exterior of the body called wei qi, or defensive energy. If you catch colds easily, have low energy and require a long time recuperating from an illness, your wei qi may be deficient.

Nourishing Qi can help greatly enhance the body's ability to thrive in times of stress, aid in healing, prevent illness and increase vitality. According to Oriental medicine, recharging your battery and regeneration of vital energy, Qi, will help you live, look and feel your best!


This email was sent to: healthpointejax@gmail.com