Often my patients ask for advice to lose weight.  Although acupuncture and herbal medicine can be supportive, I tell my patients to pay more attention to their eating and lifestyle habits during the rest of the week.  The following recommendations aren’t magic, but if followed, they are very effective.

1. If our digestion is poor, we have to eat more in order to feel satisfied.  Here are a few tips to improve digestion and reduce food intake, without going hungry. If followed, these simple rules can improve ones health and well being dramatically.

a.  Eat slowly and chew your food well.  This simple rule will greatly enhance your sense of fullness and satisfaction.

b.  Stop eating before you are completely full.  There is a 15-minute lag between the time we eat something and the time the brain registers the sensation of fullness.

c. Try to eat your main meal in the middle of the day and when you are genuinely hungry and can better burn the calories.

2. In the brain, the hunger signal and the thirst signal can easily get crossed.  As a result, when we feel hungry, our bodies are often crying out for water and not food.  So, staying well hydrated is an important key for appetite control.  The next time you have a hunger attack, try drinking one or two glasses of lukewarm water.  After about 15 minutes, you may find that your hunger has disappeared completely.

3. When it comes to exercise, there are two important factors to weight loss: muscle tone and walking.  If we can build up our muscle mass, we will burn considerably more calories in our normal daily activity.  For three days a week, do 30 minutes of weight training, under the guidance of a professional trainer to start with.  During the other four days of the week, begin a walking program, gradually working up to 2 or 3 miles per day.  If you have a health concern, it is important to discuss exercise with your doctor in order to design a program that is best suited for you.

4. Soothing the mind and the emotions will often reduce our craving for food. Nothing is more effective than deep breathing in order to increase the body’s energy and release blocked emotions.  Try to be more aware of your breathing all during the day and take extra deep breaths as often as possible.

5. If you follow the above recommendations, you may eat what you want, in moderation.  Except, you should strictly avoid junk foods, fried foods, butter, margarine and pork.  Also, avoid alcohol or at least reduce to one glass of wine each day, with your main meal.

Final Note: Above all, relax and try to be happy with your body type.  Very few of us are meant to look like fashion models, even though the advertising media would like us to believe otherwise.  Strive for moderation in all things.  If we maintain good health, we will very likely achieve the correct weight for our unique body type.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an practitioner of acupuncture and shiatsu in Portland, people frequently ask me about home therapy. I’m a great believer in home remedies and home treatment. First of all, learning to take care of ourselves and our family is a primary responsibility for every person. Second, learning self therapy empowers each of us so that we do not have to depend on others every time we are out of balance for one reason or another.

Here is a list of the 7 most powerful things you can do for your health at home.

1) Eat Slowly and Chew Your Food Thoroughly All traditional systems of medicine agree that a strong and complete digestion is the foundation of good health.  By eating slowly and chewing thoroughly, we get three benefits.  We dramatically enhance our digestion, we naturally eat less without feeling deprived and we enjoy our food more than ever.  Especially carbohydrates should be liquefied before you swallow them. Over the years, this one recommendation will make a huge difference in the length and quality of your life.

2) Skin brushing is a powerful way to detox the lymphatic system and stimulate the flow of blood and qi energy. And it only takes about 2 or 3 minutes in the morning. To learn about skin brushing, go to: http://www.naturalhealthscience.com/

3) An inversion table for 2 minutes a day will counteract the effects of gravity on the blood and organs. Also, it’s an excellent way to stretch out the muscles and ligaments in the spine and pelvic region. The best inversion tables for the money are made by Teeter Hang Ups at: http://www.teeter-inversion.com/

4) A 30 second cold water shower at the end of your morning bath or shower, along with deep breathing, will help to flush the skin and surface tissues with fresh blood. This is an excellent way to move the qi energy and blood at the beginning of the day.

5) A full teaspoon of cod liver oil every day Recommended brands are Carlson’s and Nordic Naturals. If you have a particular health problem like joint pain, anxiety or depression, a special concentrated fish oil product may be better for you. But otherwise, simple cod liver oil is recommended for overall nutrition and health maintenance. For more information about the benefits of fish oil, see article on Dietary Fats.

6) 20 minutes of vigorous exercise every day. By moving and stretching the muscles every day, we help the circulation of energy and fluids, balance the hormones and blood chemistry and assist in the elimination of toxins and waste. For most people bicycling, jogging, swimming or any other moderate aerobic exercise is excellent.  But if you have an ongoing health condition, lighter exercises such as walking or swimming may be more appropriate.  In this case, discuss exercise with your health care professional in order to design a program that is best suited for you.

7) Meditation for 20 minutes twice a day. Transcendental Meditation (TM) has proven to have profound health benefits, including lowering of blood pressure and stress reduction. Most cities have TM centers where meditation classes are available.

In addition to the above recommended home therapies, here’s a list of 9 things you can avoid in order to live longer and improve the quality of life.

1) Tobacco in all forms

2) Marijuana, narcotics or other recreational drugs. Drugs often deplete serotonin in the brain. For many people this can lead to a vicious cycle of dependence and depression.

3) Alcohol in excess of a glass of wine or beer with your main meal of the day. The body does not have very good ways to process and eliminate alcohol as a toxin. A little bit is ok. But excessive amounts puts a strain on the system on a number of levels and leads to premature aging.

4) Dairy products create so many problems for most people that I recommend everyone avoid dairy in all forms. The fats and proteins in processed cow’s milk are simply not compatible for the majority of westerners. Most people experience fewer allergies and improvement in overall health after eliminating dairy for a few months. If you find that you must have some dairy, I would recommend one serving per day of organic yogurt (at room temperature). Oat, soy or almond beverages are excellent milk substitutes

5) Meat in excess of 4 ounces per day. Studies show that people live longer and enjoy better health if they keep animal proteins to a minimum.

6) The artificial sweetener Aspartame, also known under brand names NutraSweet, Canderel, and AminoSweet. This chemical is a known neuro-toxin that has serious long term health implications. Why the FDA has not banned it is a mystery.

7) The flavor additive MSG. MSG is a problem for many people. If you are eating out, I recommend that you request no MSG in your food. MSG is particularly prevalent in Vietnamese and Chinese foods.

8  Transfat or any hydrogenated or heavily processed fats and oils.

9) High fructose corn syrup. This sweetener is extremely concentrated in most sodas and many processed foods. It stimulated the craving for more sweets and I believe is responsible for the epidemics of obesity and diabetes in the U.S., especially among young people. This means avoiding all sodas.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Dietary fats play a crucial role in our health and longevity. And yet, there is perhaps no other health topic more clouded in confusion and misinformation.

In the early 1950′s, scientists found that plaque (the substance which clogs the arteries and is a major cause of heart disease and stroke) is partially composed of cholesterol. Based on this discovery, they assumed a direct relationship between the amount of cholesterol in our diet and the formation of plaque in the arteries. Since that time, a number of studies have cast serious doubt on this conclusion. We now know that the build-up of plaque in the arteries is a much more complex process, involving inflammation as well as a number of dietary and hereditary factors. But most important, it is now apparent that the most dangerous dietary factor is not cholesterol, as once believed, but trans-fatty acids or trans fat.

Trans fat is formed when vegetable oils are hydrogenated (hardened) into margarine or shortening. Trans fat is in most fried foods such as french fries, fried chicken, doughnuts, cookies, pastries and crackers. Other processed foods also contain trans fat, often labeled as shortening, hydrogenated or partially hydrogenated oil. Trans fat is associated with increased blood levels of low density lipoprotein (LDL), or “bad” cholesterol, and low levels of high density lipoprotein (HDL), or “good” cholesterol. Trans fat is a major contributor to the formation of plaque in the arteries and the resulting increase in heart disease, stroke and a number of other serious degenerative diseases.

Another related dietary problem is an unhealthy ratio of essential fatty acids. Both Omega-6 and Omega-3 fatty acids are essential for our health. The ideal ratio of Omega-6 to Omega-3 in our diet is from 1/1 to 2/1. Essential fatty acid ratios in this range are found in native populations whose dietary fat comes from legumes, grains, nuts, seeds, green vegetables, fish and animal sources. However, the typical American diet, with large amounts of polyunsaturated fats, has a ratio of 20/1, or even higher.

Omega-3 oils include a group of chemical nutrients which help to thin the blood, lower blood pressure, reduce inflammation, protect against heart attack and stroke, regulate the immune system and nourish the brain, just to name a few of their remarkable health benefits. Omega-3 is particularly important in early brain development and learning ability in children. In Europe, Omega-3 supplements are replacing conventional anti-depressant therapy for mild to moderate depression and ADHD. By increasing our intake of Omega-3 fatty acids, we can enjoy many long-term health benefits.

The subject of dietary fats is complex and includes more bio-chemistry than most people want to know. As a simple rule, keep in mind that monosaturated oils, like virgin olive oil, is the preferred dietary staple, supplemented with fish and seed oils to provide a healthy ratio of essential fatty acids. The following guidelines are suitable for most (*) people to insure the right kinds and amounts of dietary fats.

1) 2 to 3 grams of combined Omega-3 from high grade fish oil, per day. For most brands of fish oil, this represents 1 to 2 teaspoons or 5 to 10 capsules per day. Nordic Naturals or Carlson’s are both excellent brands.

2) One teaspoon of flax seed oil, per day.  Take plain or in salads, soups or hot cereal.  (Flax seed oil is very unstable and will go rancid if not refrigerated. Do not heat or cook with flax seed oil.)

3) Avoid trans fats, fried foods or foods that contain margarine, hydrogenated oils or shortening. For baking or high heat cooking, it would be better to use butter or virgin coconut oil.

4) For meat consumption, favor fish and chicken.

5) Use virgin olive oil for cooking or to garnish bread, vegetables and salads.

6) Unless you are overweight or have high cholesterol, a small amount of butter or virgin coconut oil is fine. For many people, a teaspoon of these fats every day is a valuable and welcomed addition to the diet.

7) 20 minutes of moderate to vigorous exercise, at least 5 times per week.  If you are not accustomed to regular exercise, begin slowly and work up to 20 minutes gradually over several weeks.

* Precautions: Fish oil has natural blood thinning factors. If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before adding fish oil to your diet.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Americans consume more calcium supplements than any other people on earth.  And if that’s not enough, additional calcium is added to our cereals, our fruit juices, our crackers, our antacids and many other of our processed foods.  Yet, ironically, the U.S. ranks among the nations with the highest incidence of osteoporosis; a painful and debilitating disease marked by calcium loss and bone deterioration.  Are we missing something?

About 40 years ago, doctors began routinely prescribing calcium to many men and almost all women over the age of 40 in order to prevent or stop the progression of osteoporosis.  The conventional wisdom was that bone loss is due to calcium deficiency.  Yet, after 40 years, it is evident that taking calcium alone does not prevent or even slow the progression of osteoporosis.

Magnesium is actually the key to the body’s proper assimilation and use of calcium.  Magnesium helps to regulate calcium in the body and allows the body to use calcium as needed.  If we consume too much calcium and without enough magnesium to balance it, the excess calcium is not utilized correctly and actually may become toxic, causing many painful conditions in the body.

Magnesium is responsible for over 300 biochemical reactions, all necessary for proper health.  Magnesium plays a vital role in digestion, energy production, muscle contraction and relaxation, bone formation and cell division.  In addition, magnesium is a key nutrient in the proper functioning of the heart, kidneys, the adrenals, and the entire nervous system.

Most supplements contain a ratio of 2 parts calcium to 1 part magnesium.  The logic behind this ratio is based on the relative amounts of these nutrients used in the body every day.  But research is now showing that many people actually need the reverse ratio. Typically, the body holds onto calcium and either stores it or recycles it again and again.  But magnesium is either used up or excreted and must be replenished on a daily basis.  So, even though our daily need for calcium is greater, we are much more likely to become deficient in magnesium.

If you suffer from two or more of the following symptoms, you may have a magnesium deficiency:

- insomnia or restless sleep

- muscle tension or spasms

- muscle cramps

- constipation

- headaches

- heart palpitations

- PMS

- calcification of tissues or joints

- nervousness or irritability

I recommend magnesium and calcium citrate as the preferred form. If you believe you might be deficient in magnesium, I suggest taking magnesium citrate alone (without any calcium) for several  months.  Some manufacturers are now producing these minerals together in a ratio of 1 to 1 which I recommend for the longer term.  And remember, if you are taking these minerals in the citrate form, you probably don’t need to take as much as with other forms because you are absorbing more.  The body can only absorb a small amount of these minerals at one time. So, if you plan to take more than about 75 to 100 mg of these minerals, it’s best to take two or more small doses per day than a large dose all at once. Unless you have osteoporosis (or a determined deficiency), a modest supplementation will help to maintain adequate levels, and more important, the correct balance of these important minerals.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

About 20 years ago I learned a breathing exercise called Sudarshan Kriya from the Art of Living program. There are many forms of breathing exercises available thorough different schools of yoga and Qi Gong. I can recommend the Art of Living program without hesitation. It only takes about 15 minutes a day to do the breathing and another 15 minutes for the meditation practice which is an optional addition.

A number of scientific studies have been conducted over the last 20 years which proves that meditation and Sudarshan Kriya benefit the physiology on many levels. In particular, these practices have proven to help in the treatment of hypertension and significantly reduce symptoms of headache, stress, anxiety and depression.

If you live in Portland, the Art of Living contact information is:

Janardhan at janardhan.lavakumar@gmail.com -  ph: 503-560-3521

Raghu at rchadive@gmail.com  -  ph: 503-816-7894)

Portland Web Site: http://us.artofliving.org/portland

If you live outside of Portland, go to:  http://us.artofliving.org

While I’m a great believer in acupuncture and shiatsu to treat specific conditions. I also try to encourage my clients to manage their own health through proper diet, exercise and a healthy lifestyle. The Art of Living program is a program I can recommend for overall health maintenance and longevity.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Inflammatory Bowel Disease (IBD) is a general heading for Crohns Disease and Ulcerative Colitis.  Both of these disorders are inflammatory conditions of the large intestine which can be debilitating and, if left unchecked, can lead to serious and even life threatening complications.

An estimated 2,000,000 Americans suffer from IBD.  Conventional medicine views IBD as idiopathic (of unknown cause) and treatments include steroid anti-inflammatory or immune suppressant medications.  Side effects from these medications are severe and often dangerous over the long term.  Surgery is the next option if drug treatment is not effective in controlling symptoms.  Unfortunately, surgery does not always result in a cure and subsequent surgery may be needed, thus compromising the patient’s health and quality of life.

Many patients and doctors are unaware of alternative approaches which have been successful in reducing symptoms and even bringing IBD into complete remission for many patients.  But it’s important to emphasize that no one approach works for everyone.  Finding an effective approach takes patience and perseverance.  In this article, I would like to mention several alternative approaches to IBD which are currently available and can be very effective.

Dietary Approaches

An alternative approach which is rapidly gaining attention is the Specific Carbohydrate Diet (S. C. Diet), developed by Elaine Gottschall, Ph.D.  The S. C. Diet is a strict grain-free, lactose-free, and sucrose-free meal plan, based on the theory that poor digestion of carbohydrates is the single greatest causative factor in IBD.  While there is no universal agreement on exactly how the S. C. Diet works, the fact that it does work is reflected in a growing body of evidence.  Most patients who stay on the diet for a year or longer, are able to maintain complete or partial remission without medication.  And many are eventually able to include a wider range of carbohydrates into their diets.  Information about the S. C. Diet is available at www.scdiet.org.

Another dietary approach comes out of research into the inflammatory response itself.  Many nutritional researchers have found that a diet rich in Omega-3 fatty acids (EPA in particular) and low in saturated fats and Omega-6 fatty acids, will help to establish a biochemical environment within the body which actually protects against inflammation.  This discovery is just beginning to play an important role in the treatment of IBD as well as other inflammatory diseases such as Multiple Sclerosis and Rheumatoid Arthritis.

Aloe Mucilaginous Polysaccharides (AMP)

Another alternative approach to IBD comes in the form of highly concentrated Aloe Mucilaginous Polysaccharides (AMP) from the inner gel of the Aloe plant – Aloe Vera.  Drs. John Pitmann and Ivan Danhof have published research about AMP and it’s powerful anti-oxidant, anti-inflammatory and immune modulating properties.  In addition, it has no known side effects at effective dosage levels. Based on this research, some companies have developed highly concentrated, freeze dried forms of AMP and the response among IBD sufferers is very enthusiastic.  In order to be effective, AMP must be highly concentrated (1000 to 1) and pharmaceutical grade.  Ordinary Aloe Vera juice or gel will not provide sufficient concentrations of AMP to be effective.  Additional information about AMP may be obtained from Serovera at http://www.serovera.com

Combined Modality Approach

Alternative health practitioners will frequently combine two or more modalities in the treatment of IBD.  In my own practice, I have found that regular acupuncture treatments to help regulate the immune system, combined with an individually tailored diet and supplemented with AMP and Omega-3 oils, will often produce good results over a period of 8 to 12 weeks.  Although I want to emphasize that no one approach works for everyone, a combined approach like this seems to address both the symptoms and the underlying causes of IBD for many patients.

Summary

One of the sad facts about IBD is that patients are often left on their own to find effective alternatives.  But doctors are not entirely wrong in counseling against unproven therapies.  For every successful alternative approach to IBD, there are dozens which claim to “cure” IBD but, in fact, are worthless or misleading.  It is only through the continued efforts of the alternative medicine community that patients who suffer from long term, chronic disorders, such as IBD, can become informed about alternatives that are safe and can be effective.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As many as 30% of Americans suffer from acid indigestion and/or Gastric Esophageal Reflux Disorder (GERD). These are actually two distinct disorders although they are often confused and sometimes overlap with one another.

Acid indigestion is experienced as a burning sensation or pain in the abdomen, just below the ribs. People who have this discomfort after eating assume they are producing too much stomach acid and seek relief from over-the-counter medication designed to neutralize excess stomach acid.  But in fact, very few people actually produce too much stomach acid.  In most cases, the problem is a deficiency in the protective mucous lining of the stomach.  Without the proper protection, the underlying stomach tissue is exposed to stomach acid which causes discomfort or possibly the formation of an ulcer in extreme cases.

On the other hand, GERD (also known as acid reflux or heartburn) is a condition in which stomach acid backs up into the esophagus, creating a burning sensation higher up, in the pit of the stomach, under the ribs or in the chest. Left untreated, GERD can lead to serious and potentially life threatening complications.

Some people develop GERD because they have a weakened lower esophageal sphincter muscle (LES) due to age or because of a hiatal hernia, which occurs when part of the stomach gets caught above the diaphragm. Specific foods can exacerbate GERD by weakening the LES or by stimulating acid production (see list below). Smoking and stress can also contribute to the problem.

Whether you suffer from acid indigestion or GERD, acupuncture can be extremely helpful in reducing or eliminating symptoms. In addition, the following dietary and lifestyle recommendations will be helpful in most cases.

Acid Indigestion

1)  One or two ounces of pure Aloe Vera juice, taken with a pinch of baking soda (sodium bicarbonate) two or three times a day, will help to heal the stomach lining and reduce inflammation.

2)  Deglycyrrhizinated Licorice (DGL) tablets. Whole Licorice root is a wonderful herb but it has one component (glycyrrhizin) which increases blood pressure. This component has been removed from DGL tablets which can be found in most health food stores or natural groceries. One or two tablets 15 minutes before a meal will help to increase the mucous protection in the stomach lining and regulate the stomach acid production. Note: DGL tablets must be dissolved in the mouth.

3)  Avoid or reduce chocolate, coffee, alcohol, fried or greasy foods, hot or spicy foods, citrus fruit (unless ripe and sweet), tomato sauce, ketchup, mustard, chili sauce, vinegar, ibuprofen, aspirin and tobacco.

4)  Drink plenty of room temperature water throughout the day.

5) Take two capsules of Mastic Gum in the morning on an empty stomach. Continue with this dosage until symptoms disappear.

Gastric Esophageal Reflux Disorder (GERD)

1)  Eat slowly and chew your food well.  Avoid over eating and never eat when tense or hurried.  Better to eat smaller, more frequent meals. The saliva is alkaline and will help to neutralize any excess stomach acid.  Also, eating slowly allows the stomach an opportunity to begin the digestive process and move the food into the duodenum. This one recommendation will do a great deal to alleviate painful symptoms for many people.

2)  Avoid or dramatically reduce chocolate, coffee, alcohol, fried foods, hot or spicy foods, carbonated beverages, citrus fruit, tomato sauce, ketchup, mustard, chili sauce, vinegar, peppermint, spearmint, ibuprofen, aspirin and tobacco. Not everyone responds to these foods in the same way. Keep a daily journal. By documenting your food intake and symptoms, you can identify which foods are a problem for you.

3)  Avoid lying down immediately after eating.  Allow at least two to three hours for food to digest before bedtime. Many people find it helpful to elevate the head of the bed four to six inches.

4)  Maintain a healthy weight. Being overweight is a key factor for GERD.

5)  Avoid lifting, bending, or stooping after eating.

6)  An ounce or two of Aloe Vera juice, with a pinch of baking soda, after meals can be a good home remedy for GERD.

7)  Papayas or papaya juice with 2 pinches of cardamom is another helpful preventative for GERD.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

There is so much written these days about food…which foods are good for us…which foods are bad.  And then, the ones that we thought were good for us turn out to be bad, and vice versa.  There are so many contradictions…it’s all very confusing.  Wouldn’t it be great if there were a system of selecting foods that made some sense?

Well fortunately, there are two excellent systems.  And guess what?  They’re over 2000 years old!  The dietary medical systems of ancient China and India are very similar and not only appeal to our common sense but provide deep insight into the subtle mysteries of the human body.

According to both of these ancient medical systems, foods are not labeled as “good” or “bad”.  On the contrary, any food can be good or bad, depending on who’s eating it.  We’ve all had this experience in our everyday life. Two people go out for dinner at an Indian Restaurant and have the spicy Lamb Vindaloo. One of them sleeps like a baby all night and the other is tossing and turning with heartburn.   The next week the same two friends decide to splurge on a triple ice cream sundae.  The one with heartburn the week before, sleeps soundly and wakes up feeling fine.  But the one who had no problem with the spicy Lamb, sleeps poorly and wakes up with abdominal pain and diarrhea.

Let’s apply some of our own common sense with the ancient wisdom of the East and see if we can solve some of the current contradictions in nutrition. For example, what about a raw foods? Are they good for us or not?  Well, again, the question we need to ask is, “Who’s eating them?”  For someone with a strong digestion and plenty of internal heat, a raw foods diet is fine.  Likewise, if someone is heavy or has accumulated toxins from the environment or improper diet, raw foods could be helpful for a period of time. But for people who are cold, thin and deficient in their constitution or who are weak from a recent or chronic illness, raw foods will only aggravate their condition.

What about fats?  Are they good for us or not? Again, let’s first look at the person who is eating.  If a person has high cholesterol or tends to be over weight, it is common knowledge that fats need to be reduced or avoided until the condition improves.  But if a person is thin, and has normal or low cholesterol, fats, and especially the right kind of fats are very important to restore or maintain good health.

What about alcohol?  Is a glass of wine good for us or not?  Well, traditionally, wine is warming in quality.  If we already have a lot of internal heat, alcohol will only serve to create an imbalance or aggravate an existing imbalance.  But if we have a larger frame and an even internal temperature, a little wine can aid the digestion and enhance our health.

As a general rule, people who have fair skin, thin hair, ruddy complexion or athletic build tend to have plenty of internal heat and need to be more careful about inflammation.  For these individuals, it is recommended that they avoid hot spicy foods such as garlic and cayenne and maintain adequate intake of fluids and Omega-3 fatty acids.  A diet rich in vegetables, fruits and some dairy is ideal.  Fried foods and alcohol are not a good idea for these people.

People who have a thin frame, are frequently cold, have dry skin and a nervous disposition need more warmth and moisture.  These individuals will do better with a warm diet of well cooked foods, heavier protein and more fats.  A vegan diet or raw foods can make this person very uncomfortable and aggravate their imbalance. Likewise, coffee and alcohol can be too stimulating for this person’s sensitive nervous system.

People who have large frames or who naturally gain weight easily and have a slow and even disposition and oily skin, also have an abundance of moisture and  tend to accumulate dampness and mucous easily.  These individuals do well on a fresh juice or a raw foods diet and respond well to more stimulation in their diet with warm spices like ginger, cayenne and garlic, all in moderate amounts.  A moderate amount of alcohol and coffee are well tolerated by a person in this category.

What about exercise.  Is it good?  And if so, how come some people can easily add it to their daily routine and others can’t seem to get going? In general, it is important to move the body and stretch the muscles every day.  In doing so, we help the circulation of energy and fluids and assist the body in the elimination of toxins and waste.  Yet it is important to moderate our exercise in order to fit our body type and any particular imbalance that may exist.  For example, if a person has a large build or feels cold most of the time, vigorous daily exercise with ample perspiration is usually beneficial.  Bicycling, jogging or any other aerobic exercise program is appropriate.  But if a person has a thin build or feels warm most of the time, heavy perspiration may deplete body fluids that are already deficient.  In this case, light exercises such as walking, swimming, Qi Gong or Tai Qi are more appropriate.  Likewise, if we have a serious health condition, it is important to exercise carefully and not over do it.

There are hundreds of choices we make every day about what to eat, how to exercise, how to respond to our environment, etc.  Unfortunately, it is impossible to design a formula that will fit everyone because, we are all unique and have different needs.  What is important is that we get to know our own bodies and what works for us.  The general principle in the ancient medicine of China and India is that “like increases like”.  In other words, foods or activities that share the same qualities of a particular imbalance will increase or aggravate that imbalance.  Likewise, foods or activities having the opposite qualities will help to restore balance.

From this perspective, it is important for us to get to know some basic facts about ourselves.  Do we feel warm most of the time or cold?  Do we tend to gain weight easily or do we tend to be thin? Is our skin moist and oily or dry.  Do we feel calm and even tempered most of the time or are we easily excited and have trouble turning off our minds.  If we are warm and have a strong digestion, favor foods that feel cooling to our system.  If we are dry, favor foods that are moist and contain essential fats.  If we tend to gain weight easily, favor foods that are light and stimulating (spicy).  If we are mentally nervous, favor foods that are heavy and more grounding.

It may take some time to develop an understanding of our unique body type.  And a lot of trial and error is a natural part of the process.  But if we can learn about our body and choose foods and activities that actually support our health and happiness, the benefits will be enormous and life long.

If you are interested in the idea of food as medicine, and want to learn more, here are some excellent books to hang out with:

Staying Healthy with the Seasons, Elson Haas, M.D., Ten Speed Press

Healing with Whole Foods, Paul Pitchford; North Atlantic Books

The TAO of Healthy Eating, Bob Flaws, Blue Poppy Press

Perfect Health, Deepak Chopra, M.D., Harmony BooksEating for

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Most people who come to my acupuncture clinic in Portland, are expecting to be treated with needles. Most people don’t realize that there are several non-needle techniques, which are frequently used in Japanese acupuncture. In fact, a Japanese style acupuncturist will sometimes do a complete treatment without using a single needle.

One of the most common of these “non-needle” techniques is moxibustion, a form of heat therapy in which the dried herb Mugwort (artemisia vulgaris), is burned on, or near, the skin in order to stimulate and warm specific points and to trigger a number of healing reactions. Moxibustion is at least as old as acupuncture, with records of the practice dating back many centuries B.C. Although it may sound painful, moxibustion actually feels very comfortable for most patients and the therapeutic effects are significant.

Japanese scientists have found that stimulation from moxibustion, at specific points, can dramatically boost the body’s immunity and trigger other profound healing effects. In clinical practice, we find that moxibustion is effective for painful or stiff muscles and joints, arthritis and certain auto-immune disorders. In addition, I have found that moxibustion lifts the spirits and is very effective for many types of depression or fatigue.

Another important tool of the acupuncturist is cupping: the application of suction or vacuum cups to the surface of the body. Like moxibustion, cupping goes back thousands of years.  Cups are small glass bowls (1″ to 3″ in diameter) which are applied to the body with vacuum suction.  The vacuum is created either by means of heating the air inside the cup or by mechanical pump.  The suction from the cup causes the blood to gather at a particular site near the surface of the body, thus affecting circulation.

Nothing helps to relax stiff and tight muscles faster and more deeply than cupping. Also, cupping influences the function of the internal organs and is indicated for a wide array of digestive or gynecological problems which are caused by blood stagnation. For example, if a patient is suffering from congestion in the lungs or abdominal cramps, cupping will bring almost immediate relief.

Finally, shiatsu is perhaps the most common non-needle technique used my acupuncturists. Many people think shiatsu is a form of massage, but actually it’s quite different. Shiatsu consists of rhythmic, single point pressure applied with the hands and fingers, along the traditional “Qi” energy meridians of the body. Shiatsu is simple, safe, non-invasive and at the same time, very helpful in the treatment of many common disorders of our modern society.

Based on research in Japan, it has been documented that shiatsu helps to calm the sympathetic nervous system and improve the function of the muscles, nerves, blood vessels, lymph nodes, endocrine glands and internal organs. In addition, it has been shown that shiatsu assists the body in eliminating toxins and metabolic waste.

So, for readers who might be attracted to acupuncture but are nervous about needles, moxibustion and cupping are some of the alternative methods that an acupuncturist might use. And who knows?  After you experience some of the benefits of these ancient techniques, you may want to try the needles.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an acupuncturist in Portland, Oregon, I am constantly reminded of the fact that the healthcare system in the U.S. is badly broken. Currently, the U.S. has per-capita health care costs many times higher than other industrialized countries. At the same time, the general health of our citizens is declining. We rank 6th in infant mortality and 1st in obesity. The answer is not in universal health insurance or reducing doctors compensation or capping malpractice liability. The answer lies in public education and a return to public responsibility. We as citizens must take a greater role in our own health.

My whole philosophy is to teach and support my clients to become more independent regarding their health care. I spend a lot of time emphasizing diet, lifestyle, home remedies and physical therapy that my clients can do on their own in order to improve their overall health and well being.

Over the last 40 years, westerners, and Americans in particular, have become lazy with regard to their health care. They’ve become dependent on practitioners and pharmaceutical drugs to solve all their problems. And the Naturopathic movement that has emerged over the last 25 years, seems to have fallen into this same established rut, merely substituting herbs and supplements for pharmaceutical drugs. The underlying belief is that we don’t really need to change the way we live and our relationship with our bodies. All we need to do is to take a bunch of pills and we can continue with the same self destructive patterns to which we’ve become accustomed.

For these same reasons, I’ve become increasingly skeptical of the supplements as a way to address health issues. Supplements are now approaching a trillion $$ industry and the mark up on many products is indefensible. In spite of all this huge amount of money and energy going into “Natural Healing”, I don’t see people getting any better. True herbal medicine certainly has a place in health care, as do pharmaceutical drugs. But these are for short term application, in order to correct a specific imbalance. Not for long term use, or a substitute for proper lifestyle and nutrition.

If we are to create a sustainable public health program, it will depend on mass education about health maintenance and disease prevention. This means understanding about proper nutrition and the importance of exercise as well as learning to avoid things that we now know are toxic such as tobacco, drugs, excessive alcohol, trans fats and sugars.

But education alone is not enough. Health care professionals will have to change the way they provide care. They’ll have to spend more time with their patients and not rely on expensive tests to take the place of old fashion physical examination and diagnosis.

Government and health care administrators will have to find more ways to incorporate alternative and complimentary medicine such as acupuncture, herbal medicine and naturopathic modalities. These natural methods have been used for centuries to address many health problems and are very cost effective. Greater use of alternative medicine, where it has proven to be effective, could save billions $$ every year.

Congress will have to get involved and tackle the difficult task of rationing medicine, allocating our resources where it best serves the public interest. From a legal perspective, we need a no-fault liability system so that people are adequately compensated for medical mistakes without putting undue stress on the providers.

All of us as citizens and health care professionals have to collectively take responsibility to see that our health care dollars are spent wisely. As a nation, we don’t have the resources to administer health care as we have in the past.

Whether a sustainable model can emerge in the next decade is anyone’s guess. But the consequences of failure are enormous and will impact our freedom and well being as a nation.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805