Name: Tanya Keam Wellness - Acupuncture & Holistic Health
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Acupuncture for TMJ

by Tanya Keam | May 10, 2023 | Acupuncture, Chinese medicine, Client information, Health practitioner, Jaw pain, Mental health, Muscle pain, Nambour, Private health, Rehabilitation, Sleep, Stress, Sunshine coast, TMJ, Wellness

Acupuncture for TMJ

What is TMJ?

TMJ stands for Temporo-Mandibular Joint. The TMJ is the joint that connects the jaw to the skull. These joints are involved in eating, facial movements and speech. Let’s get into how Acupuncture for TMJ pain can be helpful.

What is TMJ pain?

Pain that can feel grinding in the jaw, that if left untreated can lead to inability to chew properly, ear pain, migraine, headache, lack of sleep, tooth pain, lockjaw, dizziness, anxiety and joint noises such as cracking or popping of the jaw.

What are the symptoms you might experience from TMJ pain?

Inability to chew food properly
Ear pain or ear ache
Insomnia
Tooth ache
Locked jaw
Headache
Migraine
Mood dosorders
Neck pain
Dizziness
Vertigo

How can TMJ be diagnosed?

Diagnostic tests may include:

Xray
MRI
CT scan
Physical exam by a general physician, physical therapist or other allied health professional if you are presenting with persistent jaw pain

Available treatment options for TMJ pain

Exercises to relax or strengthen the muscles of the jaw
Dental splints to reduce tooth grinding at night
Dental alignment
Stress management
Soft tissue release to relax muscle tension in the jaw
Diet changes such as increasing omega’s to reduce systemic inflammation such as arthritis, autoimmune or connective tissue conditions
Pharmaceutical pain relief
Herbal medicine
Acupuncture
Physical therapy

By the time a person seeks treatment, TMJ is often at its chronic stage so it does take time to treat it and using more than one type of approach would give a person a better outcome.

For example: managing stress so that a person does not grind their teeth at night thus reducing the need for a dental splint, improving diet to align with low to no inflammation in the body and seeking treatment from a qualified therapist to assist soft tissue release such as having acupuncture or having dental procedures to correct jaw and tooth alignment.

Acupuncture for TMJ:

Acupuncture therapy has been around for centuries and is often known to be able to treatment painful conditions. Aside from dental causes of TMJ, the majority of cases can be seen as a deep route of underling stress which therefore causes tension on the neck, jaw and temporal muscles of the skull. Exacerbated tension leads to exacerbated pain. The added benefits of chinese herbal medicines, diet and lifestyle advice alongside the acupuncture therapy, people can have lasting results in treating TMJ.

Current research findings for Acupuncture for TMJ:

Acupuncture to have a positive effect in the treatment of pain associated with TMJ compared to the control groups (3).
A 2010 study showed acupuncture treatment of TMJ achieved immediate effect in pain and showed ongoing positive effects after a treatment regime over 8 – 10 weeks of treatment (1).
A 2012 study showed pain intensity was less in the trigger point acupuncture group than in the sham (fake acupuncture) treatment group, pain intensity decreased significantly between pretreatment and after 5 weeks, and trigger point acupuncture therapy may be more effective for chronic TMJ myofascial pain (2).
A 2014 study showed laser acupuncture therapy improves the symptoms of treatment-resistant TMD. Further studies with a more appropriate designs specific for laser acupuncture are needed (5), however a review of acupuncture randomised control trials (3) found acupuncture showed promising results in the management of TMJ symptoms (4).

**If you are suffering from TMJ pain please contact us today to discuss how we can help you at our Nambour Acupuncture clinic in the Sunshine Coast hinterland.**

Contact us here

Book online here

Hi, I’m Tanya, an AHPRA registered Acupuncturist and health practitioner in Nambour in the Sunshine Coast hinterland, Queensland Australia. I practice Chinese medicine because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years (read more about my training here). Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. See you in the clinic !

References :

Acupuncture for Treating Temporomandibular Disorder: Retrospective Study on Safety and Efficacy: Garty Adriel, Maimon Yair, Miller Udi; Acupunct Meridian Stud 2010
Effects of trigger point acupuncture treatment on temporomandibular disorders: a preliminary randomized clinical trial: Kazunori Itoh, Sayo Asai, Hideaki Ohyabu, Kenji Imai, Hiroshi Kitakoji; Epub 2012
Acupuncture therapy in the management of the clinical outcomes for temporomandibular disorders A PRISMA-compliant meta-analysis: Jun-Yi Wu, MD,Chao Zhang, MD, Yang-Peng Xu, MM, Ya-Yu Yu, MD,Le Peng, PhD, Wei-Dong Leng, PhD,Yu-Ming Niu, PhD, and Mo-Hong Deng, PhD
Acupuncture for Temporomandibular Disorders: A Systematic Review: Seung-Hun Cho KMD PhD, Wei-Wan Whang KMD PhD.
Clinical effectiveness of laser acupuncture in the treatment of temporomandibular joint disorder: Yu-Feng Huang, Jung-Chih Lin, Hui-Wen Yang, Yu-Hsien Lee, Chuan-Hang Yu; Epub 2014
https://www.mayoclinic.org/diseases-conditions/tmj/symptoms-causes/syc-20350941

What is Self Care

by Tanya Keam | Jan 24, 2023 | Acupuncture, Adrenal Fatigue, Anxiety, Authentic self, Chinese medicine, Chronic fatigue, Daily Rituals, Exercise, Mental health, Nambour, Self care, Sleep, Spiritual growth, Stress, Sunshine coast

What is self care ?

You might think having a relaxing bath and exercising is self care, and it is. However self care for everyone is going to be different and there are many ways to take care our wellbeing.

Checking in with yourself to see how you are is a good place to start. Sitting down for 15 minutes, closing your eyes and focussing on your breathing will tell you if you’re conscious of your breathing or not. People often find it difficult to meditate so if this is you, just sitting or lying down and focussing on your breathing is a start. Inhale for 4 counts and exhale for 4 counts continually for 15 minutes. If this is difficult then start with 5 minutes. Does the inhalation feel the same as the exhalation? Or does one feel more restricted than the other?

Once here, ask yourself how you are.

What emotions are present right now? Have I been sleeping well lately? What has been upsetting me lately? Do I feel well in my body – my energy stamina, my digestion, do I have pain in my body? How have the last 3 months been going? The past year? How do I take care of my well being? Do I take care of myself at all? Do I reach for things to change how I feel? A glass of wine, substances? How do I handle stress?

As a Eastern medicine practitioner in the health industry I often ask people how they take care of themselves day to day and also when they aren’t feeling good.

Self care ideas you maybe haven’t thought of:

Saying no to social events because you’re not up to it
Calling friends to be around people you love for company
Doing food prep so you have healthy meals through the week
Asking a friend to help you with something
Getting help with kids so you can have a few hours to yourself
Seeing a therapist to talk about things
Exercising every day to get the feel good chemicals going in your body
Reducing your work or study load
Taking time off work
Resting at home – literally putting your feet up with a book
Sleep
Stepping away from unhealthy relationships or jobs
Allowing yourself to cry and feel
Magnesium bath
Time in nature
Taking a holiday
Being conscious of your behaviours when you are stressed
Prayer
Meditation
Doing your favourite hobbies
Conscious breathing
Staying off social media if peoples highlight reels are triggering
Journaling
Trying a new activity
Asking for help
Quiet days at home
Going for a health treatment such as acupuncture to balance your nervous system
Reducing or completely removing alcohol and substances
Slowing your life down, simplifying things

Life can get on top of us sometimes. Checking in with yourself every day by practicing self care is loving yourself. Your self care isn’t going to look the same as someone else’s self care but know there are many ways to nourish your body, mind and spirit. Give yourself time and space to move through things that are happening in your life.

Hi, I’m Tanya Keam, an AHPRA registered Acupuncturist and natural health practitioner in Nambour in the Sunshine Coast hinterland, Queensland Australia. I practice Chinese medicine and Acupuncture because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years (read more about my training here). Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. If you need some guidance in practicing better self care get in touch or book online today.

Gut Feelings

by Tanya Keam | Sep 26, 2018 | Acupuncture, Anxiety, Chinese medicine, Client information, DIY Wellness Tips, Emotions, Gut flora, Liver Health, Mental health, Rest, Sleep, Sunshine coast, Uncategorized

Have you ever experienced a ‘gut feeling’? Sometimes accompanied by butterflies in your stomach, a strange feeling in your abdomen or food isn’t digesting well because life has been a bit h E c T i C? We’ve all been there – someone’s energy doesn’t sit right with us, eating on the run or while multitasking 5 different things, pent up emotions or general daily worry of what to do, what to do.. you’re not alone. I’ve been doing a lot more study around gut-brain connection as well as adrenal health this year and by golly, the 21st century is all about RUSHING. This time of year in October, people start to get tired and stressed with only 2-3 months left until the dramatic Christmas season. Already, people are visiting the clinic worn out and running on their reserves. Just take a moment, to take a deep breath, to check in with where you are at.

Today’s living involves a lot of low level anxiety over multi tasking, relying on coffee/stimulants to wake us up, too rich food, restless sleep, social media, lack of exercise and real fun, financial pressure and general trying to ‘have it all’ or merely keep up. I recently read a book called ‘Slow’ by Brooke McAlary and it is literally about living a slower life. To come back into a state of rest and digest so that sleep is sound and restorative, moods are better, you aren’t relying on coffee/stimulants and you’re recognising your own values and what really matters to you.

Nerve pathways run throughout our body, assisting in all things function. Concentration, digestion, respiration for example are all connected in a linking system. The vagus nerve is the longest cranial nerve that starts in the brain and connects through to our neck and chest, then linking to the abdomen. The vagus nerve is involved with the parasympathetic (rest and digest – when you feel calm and grounded) and the sympathetic (fight-flight – a natural response from stress, when adrenaline kicks in). Both (parasympathetic and sympathetic) are needed to function. Sometimes though, the fight-flight response gets a little overworked – when we push ourselves, when life has thrown us curve balls all at once, pressures of keeping up with everyone else, post traumatic symptoms from trauma and simply feeling anxious and worrying too much. What happens – our gut is affected ! Not to mention pain in the body, fatigue etc.

Chinese medicine offers some relieving perspective for easing back into the rest and digest state of being by addressing the pathology at its root. When an issue is rectified at the root level, innate processes within you start to take over in a positive domino effect.

Examples include using acupuncture to:

Regulate the circadian rhythm (the sleep cycle) so that your hormones and metabolism naturally function well and you wake feeling refreshed, therefore you’re not relying on coffee to perk you up. Not to mention healthy weight and all things gynaecological for woman is smooth sailing throughout monthly cycles.
Regulate and strengthen your immune and digestive function so that you are absorbing nutrients properly, your bowel movements feel great and your energy is therefore good too!
Unblock stagnant energy in the body from built up stress, tight muscles, poor posture, repressed emotions and that funny gut feeling when worries build up.
Supporting your body to prevent overstimulated adrenaline – there is only so many times you can push your adrenals before it becomes detrimental to your health long term.

The vagus nerve doesn’t need to be shocked into shape. It can be toned and strengthened similar to a muscle with small mindful changes to bring you back into feeling cool, calm and collected where you can take a big deep abdominal breath, shaking that funny gut feeling.

Other ways to stimulate the vagus nerve and bring you back into rest and digest ways of being include:

Gargling – stimulates the palate which is fired by the vagus nerve.
Singing and chanting – increases the heart rate, sending relaxing vibrational waves through the vagus nerve that passes through the neck.
Laughing – bursts of joy are natural immune boosters. A good laugh can also be followed by coughing, swallowing and bowel movements which all are connected through where the vagus nerve travels.
Yoga and Tai chi – both increase the rest and digest activity and studies show regular yoga practices increase the feel good neurotransmitters in the brain.
Positive social relationships – research has suggested that thinking compassionately about others naturally increases feelings of joy, hope and serenity which therefore increases the heart rate, thus stimulating the vagus nerve in a positive domino effect.
Deep breathing and meditation – your heart and neck contain neurons that have receptors which detect blood pressure and transmit information to your brain. This activates the vagus nerve that connects through to your heart to lower the heart rate and blood pressure. Breathing the equal amount in as out can be very helpful, and you may even notice you naturally breathe shallowly or mildly hyperventilate which then leads to anxiousness.
Exercise – shown to stimulate the vagus nerve which then benefits the brain and mental health. As the vagus nerve also connects to digestion, your gut is also stimulated when exercising – increasing blood flow, expanding the diaphragm through breathing and moving pent up stuck emotional stress.
Colonic hydrotherapy – expanding the bowel increases vagus nerve stimulation and increases the livers detoxifying pathways.
Bursts of cold – washing your face with cold water stimulates the vagus nerve via temperate change and “always takes the edge off” when you’re in a state of panic, stress or mindlessness. A quick 10 seconds of cold water at the end of your morning hot shower can have a similar effect.
Learning to CHILL OUT may just be what the doctor ordered. Learning to ‘do nothing’ on weekends, say no to social events when you are tired, and living in a state of your own values and rest.
Trusting your gut feeling is a good way to intuitively check in with yourself to give you a heads up about whether you’re in rest and digest mode or fight-flight mode. Most relaxing activities will stimulate the vagus nerve, thus bringing you into a natural state of peace.

Hi, I’m Tanya, an Acupuncturist in Nambour on the beautiful Sunshine Coast, Australia.

I practice Chinese medicine because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years. Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. See you in the clinic !

The vitality of rest

by Tanya Keam | Mar 16, 2018 | Acupuncture, Authentic self, Buderim, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Holidays, Nature, Nourishing, Rehabilitation, Rest, Sleep, Spiritual growth, Stress, Sunshine coast, Wellness

I wanted to do a post about the importance of rest as we have moved quickly into the next season. Hello windy Autumn weather! So not just the kind of rest your Sunday afternoon naps on the lounge with your pet gives you, but the kind of rest that is restorative for the long term quality of your life.

LET’S GET REAL !

Many people visit the clinic RUSHING, soldiering on and are burnt out physically and emotionally. Yes that’s totally okay because that’s why health professionals are here to help. But that calm, balanced feeling when you get off the treatment table creates space for you to look at things. If something isn’t working in your life, is making you sick or pissed off, whatever, it’s a kick up the bum to remind yourself to come to back to you and figure out where you want to be and what fills YOUR cup.

Yet we’re always planning ahead. But what about right now? To sit and feel the ocean breeze (without your phone or thinking about what errands need doing), have a nurturing bath or getting your hands creatively dirty…

The keeping up with this fast paced society that tells us we should always be doing something. “We should be busy, making more money, be attending every social event or be bettering everything comparatively”. GAHH! When was the last time you let yourself get caught in the rain? Instead of rushing to the car trying not to get wet. It’s just rain and it’s beautiful and you’re missing it because you need to be somewhere!

You are human, you’re allowed to take time out to sincerely rest your heart, mind and body. To just be. It may be a week, 2 months or even over 12 months. It doesn’t matter in the long scheme of your life how much rest you need but by golly it’s vital!

Going to a yoga class and falling asleep is probably what your body needs. Asking someone to help you out with the kids is what your sanity needs. Saying no to something that doesn’t align with your values is OK. Going for a healing health treatment isn’t self indulgent, it’s restorative.

Planning and being organised is definitely helpful in life, and there’s an element where we need to soldier on and get on with things, but oh my gosh cut yourself some slack sometimes. S L O W D O W N. Enjoy the rain once in a while. If you need to rest, then please allow yourself to because your quality of life matters more than how society tells us how we should be.

Many blessings,
Take care of you,
See you in the clinic,

TK xx

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Manage Insomnia with Chinese Medicine

by Tanya Keam | Nov 2, 2017 | Acupuncture, Anxiety, Body clock, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Immune system, Insomnia, Mental health, Nambour, Sleep, Stress

The impact of Insomnia on your health

Poor sleep leads to a host of concerns affecting both health and lifestyle. Such as:

Mental health issues such as anxiety and depression
Obesity and poor metabolism
Heart disease
Hypertension (high blood pressure) from the increased impact on cardiovascular health
Lack of concentration
Poor productivity
Fatigue
Low Immunity

How to manage insomnia with Chinese Medicine and natural remedies

In Traditional Chinese Medicine the 24 hour day is viewed in 2 hour blocks – such as 7-9am is when the energy of your stomach is the strongest (breakfast time!). 1-3am is liver time (when life is a bit stressful it impacts the liver so you’re awake thinking about the world’s problems at 2.30am).

If you are having trouble falling asleep, staying asleep, are restless, having unpleasant dreams or relying on sleeping tablets then consider some lifestyle adjustments listed below:

Go to bed at the same time every night and before 10.30pm. Why? Our bodies have a sleep cycle every 90 minutes within a 24 hour day. Missing the window to fall asleep such as at 9.30pm, it is most likely that you will be awake until the next sleep cycle 90 minutes later.
Avoid/reduce over-stimulating food such as hot peppers, alcohol, and coffee that overstimulate the nervous system causing an imbalance in the liver.
Drink chrysanthemum tea – A light yellowish flower that has been used for thousands of years in Traditional Chinese Medicine for insomnia and liver health. Other sleepy time teas are also helpful – lavender, spearmint, hops and camomile.
Get acupuncture to improve the quality of your sleep and general maintenance of your health and wellbeing. Acupuncture also puts our body back into the ‘rest and digest’ (parasympathetic state) where healing, proper rest and feelings of wellbeing reside. A 2016 study showed that “Acupuncture compared to sham/placebo and pharmacotherapy showed statistically significant results in a systematic review for sleep quality in people with insomnia, with further studies need to support the efficacy of acupuncture for sleep”.
Herbal medicine prescribed by a registered practitioner. Herbs can be very powerful sleep aids that don’t tend to have the same issues with side effects as more conventional pharmaceuticals.
Remove electronics from your room, as well as turning off bright lights such as the blue light on your phone/ipad 1 hour before bed.
Do regular exercise, both high intensity and low impact. Preferably in the morning as afternoon evening exercise can keep you awake from all of the endorphins flowing. Sunshine in your eyes also activates Melatonin (a hormone that regulates sleep and wakefulness).
Try a mediation and/or yoga class to bring awareness to your self. Both are fantastic for clearing your head and breathing into your abdomen – it will help bring your attention away from anxious thoughts. Both are considered “a practice”, meaning you make them a regular part of your life.
Avoid icy cold drinks. According to Traditional Chinese Medicine your body has to work extra hard to heat up the icy cold water you are drinking, which is also over-stimulating your body to cause you to stay awake.
Walk around barefoot will naturally get you feeling grounded and reconnects you with yourself. In Chinese Medicine, massaging the meridian points on the feet are correlated with sleep.
Write down your thoughts/to-do lists before bed or earlier on in the day so that if you do wake up during the night, your mind doesn’t automatically start thinking about all the things that need doing the next day, week, month.
Clean your sleep environment – declutter, dust and dirt removal, clean bed linen regularly and don’t sleep with your pets. Cats are known for running around the house at 2am!
Manage other health concerns – sleep disturbances due to pain, itching, asthma or other breathing disturbances are not considered true insomnia. These issues must be treated to allow a restful night’s sleep.

Hi, I’m Tanya, an Acupuncturist and Chinese Medicine practitioner in Nambour on the Sunshine Coast, Queensland Australia. I practice Chinese medicine because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years (read more about my training here). Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. See you in the clinic !

For more information about how I can assist your health and manage insomnia with Chinese medicine, you can contact me or you can now book online.

Research:

JL Shergis, X Ni, M L.Jackson et al. A systematic review of acupuncture for sleep quality in people with insomnia, Complementary Therapies in Medicine, Vol 26, June 2016, p 11.20.
Gao, Xiyan, Cuixiang Xu, Peiyu Wang, Shan Ren, Yanli Zhou, Xuguang Yang, and Ling Gao. “Curative effect of acupuncture and moxibustion on insomnia: a randomized clinical trial.” Journal of Traditional Chinese Medicine 33, no. 4 (2013): 428-432.

Why I recommend Yoga

by Tanya Keam | Sep 12, 2016 | Authentic self, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Exercise, Mental health, Muscle pain, Nambour, Rehabilitation, Sleep, Spiritual growth, Stress, Wellness, Yoga

Why I recommend Yoga

I was lucky enough to spend time in India doing my yoga teacher training with people from all walks of life. Yoga includes breath control, simple meditation, and the adoption of specific bodily postures, for health and relaxation.

Yoga can improve all areas of you health and wellbeing

Yoga is simply about connecting with yourself through mindful exercise, using breath. Just because you cant touch your toes or get yourself into bizarre postures that yoga pictures are known for, doesn’t mean the practice of yoga cannott improve your life. Start with a simple beginner class once a week to learn some simple postures and breathing techniques and then go from there!

You can benefit from:

Well rested sleep

Increased circulation

Better flexibility

Better posture

Improved balance

More strength

A toned body

More energy

Head clarity

Relaxation and peace

Pregnancy discomfort and birth preparation

Better sex

Lower blood pressure

Increased lymph flow

Increased metabolism

Better digestion

Reduced pain

Improvement for other sports

Better respiration

Reduced stress and anxiety

An inner calmness

Improve your outlook on life

A better connection with yourself – physically, mentally, emotionally, spiritually

There are MANY styles of yoga classes all over the Sunshine Coast – just try a few and see which teacher and class best suits you.

Take care of you, see you in the clinic,

TK xx

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Juggling work-life balance

by Tanya Keam | Nov 10, 2015 | Client information, Daily Rituals, DIY Wellness Tips, Holidays, Nourishing, Sleep, Stress, Wellness

Full-time work is 38.5 hours a week for the average adult in Australia. Some, if not most, juggling more hours to make financial ends meet, FIFO, studying, being a parent, running a business etc. In my line of work/lifestyle of the health field, I personally NEED time to rejuvenate and replenish myself so I can be the practitioner I need to be physically, mentally, emotionally and spiritually. But everyone needs rest and time to rejuvenate.

Maintaining work-life balance can be HARD but with careful planning it

CAN BE DONE!

I recently went on a spontaneous trip with a friend up to the Northern Territory for an unplanned road trip. All we booked were our flights and one of those outrageous Wicked Campers you see with funny and inappropriate slogans painted across the vehicle. We packed the car with healthy food, electrolytes, bush walking shoes, sunscreen, litres of water and our swimming gear and set off south east down the Stuart Highway from Darwin. We had 4 full days to visit national parks, sleep under the stars, visit indigenous landmark paintings, meet the locals, climb mountains to hidden waterfalls and hear about the history of certain areas. But most importantly really see this A M A Z I N G country, turn our phones off and not check the time.

Tips to make weekends away possible

> Prioritise your tasks – write lists for what needs doing (use a daily diary), plan the day and week ahead. Instead of getting overwhelmed, take a pause and ask yourself what is more important to you in the current situation. Make conscious decisions and feel happy about them.

> Delegate times and set boundaries of your day to certain areas – for example: 5-8pm is time spent with kids, run errands once/twice a week, exercise before work.

> Cut back on expenses (even short term) on things you don’t necessary need right now – put that money aside for emergencies or something fun!

> Trust and delegate work environments – prepare and be organised for other staff to run the show while you are away.

> Get 6-8hours of unbroken sleep a night – if our bodies are not resting well, our mind cannot function well.

> Set a goal – “At the end of this 3 month block I will go away for a long weekend”.

> Remove guilt – have realistic expectations of yourself. Pat yourself on the back when you know you’ve done your best and you are managing things nicely. No one is superman/woman so ask for help when you need it.

> Lastly, book the trip! – get the ball rolling so that other steps will flow and it will all come together. Having something to look forward to keeps you motivated and excited when the grind of the day-to-day gets a bit much.

Take care of you, see you in the clinic,

TK xx

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.

Waking at 2am

by Tanya Keam | Jun 19, 2015 | Acupuncture, Body clock, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Mental health, Nambour, Seasonal living, Sleep, Stress, Sunshine coast

Traditional Chinese Medicine Time Cycles – Are you waking at 2am?

According to Traditional Chinese Medicine, the body cycles through twelve 2 hour cycles every day and night, during which each organ system becomes most active. So that for each particular organ system it has a high tide, such as 7-9am – Stomach time – why breakfast is so important !

The cycle can be regarded as running from 3am, when Liver time concludes and the body’s energies turn outward; in readying the body for the day by cleansing the lungs and the large intestine for the new day ahead. Then, from 3pm onward, the energies flow back in to restore and maintain the body during rest and sleep.

The organs and their peak functioning times are itemised below.

What does this mean? A example is when a patient is waking between 1 and 3am consistently, we can see that the Liver is showing an imbalance in its ability to function properly. Stress is a common factor that many people experience – demanding jobs, families to support, deadlines, worrying about the future, “living for the future” i.e. superannuation funds need contribution etc. Poor diet, excessive alcohol consumption, suppressing emotions can also create imbalance in the energy of the liver. Our deepest sleep should be at 2am!

Liver symptoms that can occur include headaches, premenstrual symptoms or irregular periods, tension shoulders, fullness in chest/ribs, dream disturbed sleep, quick tempered/irritable, outbursts, depression, moodiness, sighing, lack of motivation, poor day-to-day planning, irritable/irregular bowel movements, fever, red face and eyes.

Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it!

Organ Time Function

3:00 – 5:00 am – Lung – A new day!

The respiratory tract, lungs and sinuses are cleansed and maintained. Gentle breathing occurs and sleep becomes shallower in preparation for waking. Grief and sadness may be experienced at this time.

5:00 – 7:00 am – Large Intestine

The large intestine packs the stool for excretion ideally at 7 am so it is important to allow time for elimination in the early morning. Drinking water and avoiding caffeine during this time helps promote defecation. Guilt and defensiveness may occur at this time.

7:00 – 9:00 am – Stomach

The peak time of the day for digestion. For this reason TCM advocates having the main meal including protein at breakfast. The emotions of disgust and despair may be experienced at this time.

9:00 – 11:00 am – Spleen

Said to be the most important digestive organ in TCM, the Spleen directs the processes of digestion, transforming foods and liquid into energy and blood. The spleen also supports the immune system so allergies may be most pronounced at this time. This time window is good for thinking and working, although jealousy, worry and low self-esteem may also be experienced.

11:00 am – 1:00 pm – Heart

Palpitations may be noticed during this time and the majority of heart attacks are said to occur during the late morning. This is not a time to place the heart under additional stress by exercising or being exposed to excessive heat. A good time for meeting, talking and eating, although joy and sadness may also occur.

1:00 – 3:00 pm – Small Intestine

The small intestine is busy digesting lunch and this may be the time when symptoms such as indigestion, abdominal pain and bloating may occur. This time window is good for sorting and organising, although insecurity, vulnerability and abandonment may also be experienced.

3:00 – 5:00 pm – Bladder

The bladder is associated with the skin and skin irritations and eczema may be noticed during this time. Many people may feel tired and want a nap mid-afternoon and a salty snack such as a bowl of miso soup will strengthen this organ. Good for storing and reserving, although this time may be associated with timidity.

5:00 – 7:00 pm – Kidney

Tiredness may carry over from bladder time if the adrenals (endocrine glands produce a wide variety of hormones) are depleted (also governed by the kidneys). However, if the adrenals are strong, there may be a second wind of energy. Good for driving and consolidating, although fear and terror may reach a peak.

7:00 – 9:00 pm – Pericardium

The pericardium (a sac surrounding the heart) governs the master glands and reproductive organs. If depleted, low back pain may result arising from the kidneys. Good for socialising, flirting and sexual energy. Negative aspects include being unresponsive and unable to express emotions, feeling hurt, or extremes of joy.

9:00 – 11:00 pm – Temperature balance

The triple warmer (temp balance) governs the endocrine system and the blood vessels. Headaches or feeling tired and weak during this time may indicate significant arterial repair taking place. Good for relaxing, although may be associated with feelings of hopelessness, confusion, and paranoia.

11:00 pm – 1:00 am – Gall Bladder

The gallbladder is associated with regeneration and sleep which is why we are told that the hours before midnight are important! If restless during this time, this indicates that the gallbladder and liver are overwhelmed and the toxins remaining in circulation are acting as an irritant to the brain. Emotions associated with this time window include bitterness, resentment or indecisiveness.

1:00 – 3:00 am – Liver

The liver gets down to the work of processing the day’s nutrients and detoxifying the day’s toxin load. Deep resting and dreaming also occurs during this time and it is the worst time to eat as the small intestine is at its lowest ebb. Anger, frustration, rage reach a peak and waking at this time can often lead to overthinking things, writing lists of what needs doing for the day ahead and also difficulty falling back to sleep. The liver is about organisation! If this is your consistent waking time – start carrying a diary with you – write lists and get your organisation happening throughout the day and before bed time.

What can you do?

Acupuncture will treat the organs with an imbalance such as waking at 4am or fatigue at 11am for example – Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it! It might be small nutritional changes, stress management ideas tailored to you.

Understanding that every organ has a repair/maintenance schedule to keep on a daily basis offers you the opportunity to learn how to treat yourself for improved health and well-being. It also allows you to identify exactly which organ system or emotion needs strengthening/resolving. Always use your symptoms and body cues as a guide, and if you make a connection above, such as that you get sleepy between 5-7pm, don’t hesitate to research what you can do to strengthen that organ (which would be the Kidneys). A great solution to deficient kidneys is having a sweet potato for breakfast!

Make sure to look at the emotional aspect too. If you’re sleepy during kidney time, do you have any fears holding you back from reaching your true potential? Are you afraid of rejection? Failure? Addressing this emotion will strengthening the organ and improve your physical health now and for the future 🙂

Take care of you, see you in the clinic,

TK xx

Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.