Recognized by UNESCO as Intangible Cultural Heritage of Humanity (2010) and recommended by the World Health Organization (WHO), acupuncture is widely used around the world, including in Portugal, for its scientifically proven therapeutic effects:

• Reduces pain and inflammation (analgesic and anti-inflammatory action)
• Relaxes muscles and improves circulation
• Strengthens immunity
• Regulates the nervous and hormonal systems
• Relieves anxiety, stress and depression
• Promotes sleep and general well-being

How does acupuncture work on the body?

According to modern medicine, the effects of acupuncture are explained by the neurochemical model of the human body. Stimulation of the nerve endings by the needles triggers the release of neuropeptides and neurotransmitters, such as endorphins and serotonin, which..:

• Increase blood flow and local oxygenation
• Improve tissue regeneration
• Balance the immune, nervous and endocrine systems

This approach explains why acupuncture has a global effect, acting on various systems in the body, and not just at the site of application.

Acupuncture without needles: is it possible?

Yes. For those who prefer an alternative without needles, acupuncture can be performed using laser or electro-stimulation, which trigger the same neurological and therapeutic responses. These options are especially suitable for children, people with needle phobia or sensitive skin.

Does acupuncture hurt?

No. The needles used are very fine, sterile and silicone-coated. The application is practically painless, although some people may feel a slight sting or pressure on more sensitive points. In general, patients report a feeling of deep relaxation and well-being during and after the session.

Pathologies and conditions treated with acupuncture

Acupuncture is recommended by the WHO for dozens of pathologies, covering multiple systems:

Circulatory system

Hypertension; Angina pectoris; Arteriosclerosis; Anemia and Cold hands and feet syndrome.

Digestive system

Irritable bowel syndrome; gastrointestinal spasms; colitis, constipation and diarrhea; food allergies; ulcers; gastritis; heartburn; abdominal colic; gallstones and hemorrhoids.

Respiratory system

Asthma; Bronchitis; Colds and flu; Emphysema and chronic obstructive pulmonary disease.

Urinary system

Urinary infections; renal colic; kidney stones; urinary incontinence; male and female infertility and sexual dysfunctions.

Gynecological system and obstetrics

Premenstrual syndrome; Menstrual pain; Endometriosis; Polycystic ovaries; Menopause; Pregnancy complications; Morning sickness; Miscarriage; Irregular periods and Hormonal disorders.

Nervous system and psychology

Anxiety; Insomnia; Depression; Stress; Difficulty concentrating and remembering; Tobacco, alcohol and drugs.

Musculoskeletal and neurological system

Arthritis, arthrosis and gout; sciatica; back, knee and shoulder pain; tendinitis; cervicalgia; trigeminal neuralgia; paralysis; headaches and migraines; strokes and fibromyalgia.

Endocrine system

Obesity and Diabetes

Dermatology

Acne; Eczema; Urticaria; Zone and Psoriasis

Otorhinolaryngology and ophthalmology

Otitis; sore throat and tonsillitis; sinusitis and allergic rhinitis; ear sensitivity, pain and dryness.

Oncology

Side effects of chemotherapy and radiotherapy.

Acupuncture at Essence Prime Care

At Essence Prime Care, acupuncture is integrated into a personalized therapeutic plan, in harmony with Integrative Chinese Medicine and the holistic view of health. The aim is to take care of the root and not just the symptom, promoting physical, emotional and energetic balance. Discover the benefits of acupuncture in Portugal with an experienced team dedicated to your well-being.

Book your diagnostic appointment and start on your path to regeneration and balance.

Opt for a rich and varied diet. See our suggestions.

Fish, meat and eggs

• 3 portions of high-quality fish a week, rich in omegas and low in mercury, such as salmon, sole and sardines
• 3 portions of poultry a week, such as chicken breast or turkey, ideally organically farmed, free from hormones and antibiotics
• Up to 10 eggs a week, ideally organically farmed, free from hormones and antibiotics

Pulses, seeds, nuts and carbohydrates |

• 2 servings of legumes a week such as black or white beans, chickpeas, lentils, tempeh, or tofu
• 3 to 4 servings of raw or lightly toasted seeds such as chia seeds, pumpkin seeds, sesame seeds, sunflower seeds or tahini (sesame seed paste).
• 4 servings of nuts a week such as almonds, cashews, pecans, pine nuts and walnuts (unsalted)
• 2 servings a day of slow-absorbing carbohydrates such as brown or wild rice, wholemeal noodles, millet, oats, quinoa

Vegetable fats, vegetables, tubers and fruit |

• Incorporate a vegetable fat into each main meal, such as 1 tablespoon of extra virgin olive oil, half an avocado, or once a day opt for 1 tablespoon of coconut oil, ghee, avocado oil, hazelnut oil or linseed oil.
• 2 portions a day of green leafy vegetables such as lettuce, broccoli, bimis, figs, various types of cabbage, cauliflower
• 4 servings a day of other colorful vegetables. Try to vary throughout the week between arugula, asparagus, peppers, carrots, celery, chard, cucumber, endive, fennel, green beans, mushrooms, olives, onions, peas, seaweed, spinach, tomatoes, watercress and courgette.
• 1 to 2 portions a day of beet, cherivia, sweet potatoes, pumpkins
• 2 portions a day, one of berries and one of fruit. For berries, opt for black or red mulberries, blueberries or strawberries; for fruit, opt for apples, apricots, bananas, cherries, coconuts, cranberries, figs, kiwi, mangoes, nectarines, oranges, tangerines, peaches, pears, plums and pomegranates.

Spices |

• You can use lemon, lime or grapefruit to dress salads or flavor water and infusions
• 1/4 cup fermented food such as grain and rice miso, coconut yogurt or pickles
• Try to include 3 spices or aromatic herbs in your meals once a day, such as basil, cardomom, cinnamon, cumin, curry, garlic, ginger, oregano and thyme.

Drinks and supplements |

• Drink at least 1.5 liters of water a day. You can opt for green tea or herbal infusions, plain sparkling water or add lemon, without sugars or artificial ingredients.
• Recommended supplementation: a multivitamin, magnesium and vitamin D, fish oil or a vegan version of algae oil rich in omegas.

AVOID :

• Refined sugars and products containing them
• Artificial ingredients and sweeteners
• Caffeine and soft drinks
• Dairy or gluten products
• Processed meats and fats
• Ultra-processed food

At http://qihai.pt you can find supplements to complement your diet. Never self-medicate, always talk to your specialist.

See also our nutrition service at https://essenceprimecare.com/nutricao/

What impact does lifestyle have on male fertility?

Various studies have been carried out with the aim of investigating the relationship between sperm quality and modifiable factors such as lifestyle. Some studies have even evaluated the association of dietary pattern with parameters such as sperm count, concentration, motility, morphology and DNA fragmentation.

It was found that a diet based on a high consumption of dietary fat, especially saturated fat, a high consumption of red meat and charcuterie products, combined with a low consumption of fruit and vegetables led to an increase in oxidative stress and consequently to damage to sperm DNA and a reduction in sperm quality.

On the other hand, a high-calorie diet with a high glycemic index and low nutritional density, i.e. poorly balanced, is directly associated with metabolic conditions such as obesity, type II diabetes and insulin resistance.

It is now known that these conditions affect fertility.

It is therefore important to seek help to acquire a balanced dietary pattern (Mediterranean dietary pattern), to manage day-to-day stress and to increase physical activity.

What can help promote male fertility?

1. Fruits and vegetables

Associated with improved sperm quality and consequently fertility. Recent research suggests that pesticides can alter this benefit of eating fruit and vegetables. Whenever possible, opt for the organic version.

2. Nuts and seeds

Improved sperm quality. Some studies have shown that the consumption of nuts was associated with an increase in the lifespan, mobility, morphology and count of sperm. Opt for raw, unsalted versions.

3. Whole grains

Decrease in insulin resistance and the inflammatory profile that causes damage to sperm DNA.

4. Fish

In particular, fish such as salmon, sardines, tuna and mackerel are among the greatest sources of DHA and EPA in the diet. As such, their incorporation into the dietary pattern may be associated with improved sperm quality.

5. Omega 3

Known for its anti-inflammatory and antioxidant properties. Polyunsaturated fatty acids have been shown to have a positive impact on sperm concentration, number and morphology and have the ability to alter the composition of the sperm cell membrane, supporting its function. EPA and DHA supplementation has been shown to significantly increase sperm motility.

6. Zinc

Adequate levels of zinc are essential for proper sperm production and improvements in mobility, morphology, function and viability. Deficiency of this trace element is present in cases of oligospermia, asthenozoospermia and azoospermia. Due to its antioxidant properties, zinc is considered to protect sperm.

7. Selenium

It appears to have a protective effect against oxidative stress on sperm DNA while increasing sperm motility and viability. Several studies have found that men with fertility issues had low levels of selenium in their sperm when compared to the general population. However, both deficiency and excess of selenium can be associated with consequences for fertility.

8. Q10

In its reduced form as ubiquinol, it has an antioxidant effect and is involved in processes that involve energy expenditure, including sperm motility. Some studies have shown that men who supplemented with coenzyme Q10 had a higher sperm concentration and better sperm motility. It is possible that coenzyme Q10 from the diet is not enough to improve the parameters described.

9. NAC (n-acetylcysteine)

It has been associated with an increase in the number and mobility of sperm, as well as an increase in the number of sperm with correct morphology (after 3 months of supplementation). In addition, it appears to decrease DNA fragmentation in sperm and increase testosterone levels in the blood.

10. L-carnitine

It interferes in the process of supplying sperm with energy. When supplemented, it has the ability to positively affect spermatogenesis, sperm maturation and sperm motility.

At http://qihai.pt you can find supplements to complement your diet. Never self-medicate, always talk to your specialist.

Our integrative method can help. Book your diagnostic appointment and find out how we can help.

Traditional acupuncture treatment for motion sickness in pregnancy involved up to 6 needles per treatment. The De Qi was achieved in both the Traditional Acupuncture and Neiguan 6 PC groups. In all three treatment groups, the needles were left in for 20 minutes.

The points in Traditional Acupuncture treatment have been selected according to the following standards:

Liver Qi Stagnation – Neiguan 6 PC | Youmen 21 KD | Yanglingquan 34 GB | Shangwan 13 REN | Liangqiu 34 ST | Taichong 3 LIV | Zusanli 36 ST;

Stomach or Spleen Deficit – Neiguan 6 PC | Zhongwan 12 REN | Zusanli 36 ST;

Stomach Heat – Neiguan 6 PC | Jianli 11 REN | Quze 3 PC | Liangmen 21 ST | Liangqiu 34 ST | Neiting 44 ST;

Mucosities – Pishu 20 BL | Youmen 21 KD | Fenglong 40 ST | Burong 19 ST | Yinlingquan 9 SP;

Heart Qi Deficit – Neiguan 6 PC | Juque 14 REN | Zusanli 36 ST | Tongli 5 HT;

On http://qihai.pt you can find supplements that help with nausea. Never self-medicate, always talk to your specialist.

See also our traditional Chinese medicine service https://essenceprimecare.com/medicina-tradicional-chinesa/

593 women less than 14 weeks pregnant, who suffered from nausea and vomiting in pregnancy, were randomly selected into four groups and received weekly treatments. All groups received treatment from the same specialists. The results of the treatment were measured in terms of nausea, dry retching, vomiting and health status:

Traditional Acupuncture Group |

2 treatments of 20 minutes in the first week, followed by 1 treatment a week for the next 4 weeks;

Compared to women who received no treatment at all, they reported less nausea throughout the study and less dry vomiting from the second week onwards.

Sham Acupuncture Group |

Acupuncture at points close to those of Traditional Acupuncture, but different;

Less nausea and dry vomiting from the third week onwards.

Neiguan Acupuncture Group P-6 |

Same frequency as the Traditional Acupuncture and Sham Acupuncture groups;

Less nausea from the second week and less dry vomiting from the third week.

While all acupuncture groups reported improvements with nausea and dry vomiting, it was the Traditional Acupuncture that had the fastest response. The Traditional Acupuncture patients also reported improvements in 5 aspects of general health:

> Vitality;

> Social function;

> Physical function;

> Mental health;

> Emotional function;

Compared to the improvement in 2 aspects with the Neiguan P-6 and Sham groups. In the untreated group there was only improvement in 1 aspect.

Although there were no differences in vomiting between the treatment groups, the authors speculated that more frequent treatments may have produced more benefits. Data on pregnancy complications, perinatal outcome, congenital anomalies and problems with the newborn were collected to assess the safety of acupuncture in early pregnancy and no differences were found in the results of these tests between the groups involved – there are no serious side effects to acupuncture treatment in early pregnancy.

To sum up, acupuncture is safe and effective for women who experience nausea and dry vomiting in early pregnancy.

On http://qihai.pt you can find supplements that help with nausea. Never self-medicate, always talk to your specialist.

The key is communication and understanding each other’s expectations.

We suggest a simple exercise that will be very useful as you begin this phase.

Even if you don’t have the answers, simply thinking about these issues together will allow you to strengthen your relationship for all the changes that a newborn will bring to your lives.

To all future dads, welcome to Conscious Preconception.

• How are we going to divide up the responsibilities and tasks of the house and the baby?
• How will your financial life be impacted by the arrival of the baby (taking into account periods of leave and help we can hire)?
• How will our intimacy and sexuality be experienced, how will we connect?
• What impact will it have on our social life when the baby arrives?
• How long do we expect the postpartum phase to last?

At http://qihai.pt you can find supplements to complement this phase. Never self-medicate, always talk to your specialist.

Learn your biological rhythms and respect them. In this way, you’ll boost your well-being and achieve hormonal balance, living your best life.

Understand the impact of rest and what happens in 24 hours to our bodies. Adopt the best rhythm while respecting your body’s needs. Take care of yourself.

In the eyes of Traditional Chinese Medicine, each organ has its own biological clock, and there is an hourly period when that organ is at its most functional. It is during this period that the energy (Qi) penetrates and circulates more and better.

3:00 A.M.>5:00 A.M.

The lungs are responsible for carrying energy (Qi) throughout the body, oxygenating the blood and organs.

5:00 A.M.>7:00 A.M.

This is the best time to empty the large intestine, as it is better able to expel waste from the body.

7:00 A.M.>9:00 A.M.

The stomach has the function of digestion, especially of proteins. At this time of day, when the stomach’s energy is at its highest, you should opt for a good, nutritious breakfast.

9:00 A.M.>11:00 A.M.

The spleen is an extremely important organ because it transforms food into energy for all the organs.

11:00 A.M.>1:00 P.M.

It’s the time of the heart and you should avoid any physical stress. It’s the perfect time to take a break, have lunch and relax. It is also inadvisable to stay in very hot environments during this period.

13:00>15:00

The small intestine is assimilating lunch to get the most energy out of what was eaten at the meal, so heavy or mentally stressful work should be avoided.

15:00>17:00

At this time of day, your body’s focus is on your bladder. It’s the best time to do the most important and difficult things of the day, such as studying and doing your best at work.

17:00>19:00

The kidneys are fundamental to TCM because they are particularly related to energy. This is when we start to feel our energy waning and tiredness setting in.

19:00>21:00

The pericardium is closely related to the heart (anatomically it is the membrane that protects it). This is the ideal time to do something that helps you relax and induce sleep, such as meditation, light physical activity, reading, etc. Remember that you should eat little in the evening.

21:00>23:00

The Triple Heater is considered a meridian in TCM, which is closely related to various organs and viscera in the body, acting for protection and maintenance. During this period (a little earlier in winter, and a little later in summer), we should fall asleep.

23:00>1:00

The gallbladder is closely linked to the liver. During this period you need to rest and sleep or you’ll deplete your energy reserves in these two organs.

1:00 A.M.>3:00 A.M.

It is essential to rest during this period, when the liver is at its most energetic and therefore at its maximum detoxifying capacity for our body.

During the day we produce serotonin and cortisol. It peaks in the morning, strengthening our immune system, and loses its action throughout the day, reaching its lowest levels around midnight.

As cortisol decreases, melatonin, a neurohormone that affects our nervous and endocrine systems, produced in the pineal gland, increases and under its restorative influence we enter a phase of rest and healing while we sleep.

Melatonin reduces inflammation and repairs much of the damage caused by oxidative stress, supports ovarian function, ovulation and egg health, helps regulate the circadian rhythm with regard to intestinal flora, helps preserve the integrity of the gut, reduces the pain response and cleanses the toxins that naturally accumulate in the brain.

Altering or forcing our biological patterns into abnormal behavior, such as falling asleep late or not resting, will interfere with our body’s entire regulation.

At http://qihai.pt you can find supplements that can help boost your well-being. Never self-medicate, always talk to your specialist.

It’s important to know that in order to treat acne, there are 3 main conditions to take into consideration: hormonal regulation, nutrition and hydration, and a suitable facial care routine;

1 step – Exfoliate 1 to 2 times a week, using a bamboo or clay facial scrub;

Step 2 – Purifying mask of montmorilinite green clay or blue clay;

Step 3 – tone with cypress hydrolate (for very oily or problematic skin) or rose (rebalancing);

Step 4 – moisturizing with oil*. We tend to over-dry our skin with excessive cleansing, but the more we clean, the more oil our skin will produce. We must choose the right oil that rebalances it and has a sebum-regulating action.

Step 5 – SOS Serum**

*Oil moisturizer: 5 tablespoons aloe vera vegetable oil, 2 drops lavender latifolia essential oil, 5 drops cypress essential oil;

** SOS to put on pimples:

1 teaspoon of active liposome gel

1 teaspoon of neutral aloe vera and shea cream (or vegetable aloe vera, calendula or rosehip oil)

10 drops of cypress essential oil

Notes: Pregnant women can only use it in the 3rd trimester of pregnancy and should prefer tea tree essential oil over cypress, and palmarosa essential oil over lavender latifolia essential oil.

There are various types of clay that can help fight acne, and you can buy them at http://www.qihai.pt. Always seek advice from a specialist in the field.

We live in a time when induction of labor is becoming more and more common, while most women prefer to avoid it when possible.

It’s worth considering what natural tools can do for us, avoiding methods that speed up childbirth and often lead to avoidable interventions in long pregnancies or lengthy births.

There are scientific studies, and safety, in the two natural solutions we’re going to present that can give you some extra help and reassurance that you’re doing everything possible for your body to prepare for childbirth in a natural way.

Raspberry leaves

Raspberry leaves have been used for centuries in Europe and among Native American tribes as a mineral-rich tonic tea to promote a healthy pregnancy and tone the uterus, helping women prepare for childbirth. It is recommended today by many doulas because its nutritional composition supports the uterus to contract and relax (exactly what it needs to do during childbirth).

Two cups of tea a day are recommended from the second trimester onwards.

Dates

Dates* are commonly used as natural medicine in preparation for childbirth in many parts of the world. Studies show that dates help reduce labor time and facilitate cervical dilation.

From 36/37 weeks onwards, 4 to 6 dates a day are recommended.

*They have not been shown to cause problems with gestational diabetes, however, we recommend that you consult your healthcare professional before using them.

You can buy raspberry leaves at http://www.qihai.pt.

See our Maternity Program

Our nutritionist, Dr. Marta Magriço, shares some valuable tips on how our diet and lifestyle can have a positive impact on female fertility.

Women have a much shorter fertile time than men. With this in mind, there have been countless studies and efforts to preserve and enhance fertile time through nutrition and supplementation.

It’s very important to know your body. In the case of women, knowing the phases of their menstrual cycle and understanding the needs of each phase, the biochemical and hormonal changes of each one suggest that the use of nutrients is affected.

In the menstrual phase, foods rich in iron, magnesium, vitamin B6 and omega-3 should prevail;

In the follicular phase, foods containing carbohydrates, folic acid, vitamin D and omega-3;

In the ovulatory phase, foods containing carbohydrates, vegetable protein, folic acid and vitamin B6 should be avoided whenever possible, and especially in this phase, industrialized and processed foods such as cold meats, fast food and soft drinks.

In the luteal phase there is a depletion of cholesterol, amino acids, omega-3 and omega-6 and a need for protein and vitamin D intake.

In short, success in boosting fertility lies in maintaining body weight, nutrition and physical activity, and a healthy lifestyle.

This content was created by Dr. Marta Magriço, a nutritionist specializing in preconception and pregnancy nutrition, postpartum recovery and breastfeeding, and infant nutrition.

At http://qihai.pt you can find supplements to complement your diet. Never self-medicate, always talk to your specialist.