Key West Wellness Center

Category: AcuGraph

  • Prevent Summer Heat Exhaustion

    Prevent Summer Heat Exhaustion

    Summer heat can be physically and mentally exhausting

    Risks for overall health and skin issues increase with the rise of temperatures. 

    Experts report an increase in skin irritations, rashes, dehydration, increased inflammation and some patients having fever and generalized pain.

    You can work to prevent the effects of Summer heat! With taking steps towards creating new healthy habits and with routine Acupuncture care. 

    As we all know, what we put in and onto our body directly impacts our well being. 

    Tips to reinforce self care, reduce risks of summer exhaustion and reduce inflammation are pretty simple if you learn to follow them. 

    Time your meals to enjoy small amounts of food more frequently throughout the day, rather than a large meal at one or two sitting. 

    Add in raw foods into your diet. Daily is Best! But at least a few times a week can make a difference to ward off inflammation. 

    Cook lightly. Use of healthy fats while cooking, baked or use of an air fryer, avoid oil pan fried foods or deep fried foods if possible.

    Eat foods that are cooling and have high water content like melons, cucumbers, oranges, grapes, strawberries and blueberries. This will add hydration to your overheated body and fresh fruit can provide antioxidants to prevent and combat inflammation.

    Drink plenty of water. Some may prefer to add in some electrolyte replacement powders to help replenish what they may lose during their workouts or what they sweat out from just running errands and performing chores in the Summer sun.

    Wear lighter clothing to keep body temperature regulated.

    Wear Sunscreen. Apply as recommended, depending on your time outdoors.

    Avoid heavy carbohydrate and fatty foods, they can add more heat to the body and cause sluggishness, mental fog and increased inflammation.

    It is recommended to limit your caffeine, sugar and alcohol intake as each of these can dehydrate you.

    Getting fresh air, staying active and staying social is extremely important for your mind and body. However, enjoy the outdoors carefully, keeping in mind temperatures throughout the day and of any heat index warnings that may be issued in your area, look at the weather reports for morning and early evening temps to gauge when it will be a good time to go for a walk, work in your garden. Peak hours in the sun can place you at risk for heat exhaustion. If you cannot avoid the sun during peak hours be sure to cover up, take breaks often, drink water often, find shade as much as possible. Most importantly, listen to your body! 

    For more information on how Acupuncture works to protect your body against Summer heat visit our recent blog.

    Learn How Five Acupuncture Points Can Help You Stay Cool For The Summer.

    Five Acupuncture Points Can Help You Stay Cool For The Summer

    “Take Control of Your Wellness” by giving us a call, we can help you begin your Acupuncture Therapy routine.

    Dr. Ashley Hoyt, AP. 

    Key West Wellness Center 3420 Duck Ave. Key West, FL 305.296.5358

    man looking up to sun in heat of summer outside white shirt blue sky
  • Acu-Recharge Your Energy

    Acu-Recharge Your Energy

    key west acupuncture and massage

    2023 is well underway, The Year of the Rabbit will soon begin, winter will soon come to an end, spring is nearing, now is the time for repair and rejuvenation, to reflect on health, replenish energy and conserve strength to prepare for the new life and energy in the spring. If you feel tired and drained, you are not alone. “Lack of energy” or feeling listless is a common complaint this time of year. The winds pick up, temperature fluctuates, as mother nature prepares for the transition from one season to the other, allergy season approaches and rainy weather makes it harder to get out of bed. Your immune system grows weaker and more attention is needed to stay healthy.

    Understanding the components to overall health is the first step in maintaining your wellness. Taking better care of yourself, eating better and getting more rest are all important to your wellbeing, both physically and mentally.

    Acupuncture and Chinese Medicine can help increase your energy, strengthen your immune system, aid in healing the body, prevent illness and increase vitality. This is particularly important in the winter/spring season when your body’s defenses can be more compromised. Acupuncture aids in strengthening the circulation of blood and energy. This helps protect the outer defense layers of the skin and muscles so germs and viruses cannot enter through them, helping to prevent colds and flu.

    According to Traditional Chinese Medicine, winter is ruled by the Water element, the most Yin of all the five elements. Water is associated with the Kidneys, Bladder and Adrenal Glands and affects metabolism and maintains homeostasis, a continual rebalancing to achieve stability. The Kidneys are considered the source of all energy or “Qi” within the body, and seasonal acupuncture treatments in winter serve to nurture and nourish kidney Qi. This can greatly enhance the body’s ability to thrive in times of stress and change.

    As the seasons change, you should alter your habits, recharge your battery and generate vital energy or ‘Qi’, in order to live, look and feel your best. Living in harmony with the natural cycles of the environment is very important to maintaining your health. Understanding how the foods you eat and the activities you do interact with your body and organ systems will help develop a healthy relationship with your environment. Harmonizing with the seasons helps your body stay healthy and prepare for each succeeding season.

    For harmony in winter, eat deeply nourishing foods like squash, potatoes, root vegetables, winter greens, cabbage, carrots, apples, pears and mushrooms. Add warming foods such as soups and broth, black beans, kidney beans, lamb, walnuts, chicken, dark leafy greens and black sesame seeds that specifically target and nourish the kidneys too. Use herbs and spices to warm up the energy of a dish and aid in digestion, like garlic, onions, cinnamon, ginger, cardamom, nutmeg, and fennel. Get plenty of sleep and rest during this time of year and take advantage of the longer hours of darkness. Take time for quiet, stillness, introspection and reflection.

    To stay healthier; wash your hands regularly, reduce stress and increase Acupuncture treatments and herbal medicines for prevention of illness. If you’re already feeling bad, acupuncture and herbal medicine can also help with the chills, sniffles, sore throat, or fever in a safe, non-toxic way that doesn’t subject your body to harmful antibiotics. Acupuncture does not interfere with Western medical treatment, but provides a welcome compliment to it. With its emphasis on treating the whole person, recovery time for illness is often shortened with Acupuncture.

    When you align yourself with the natural processes of life and the seasons, your bodies will adjust and perform optimally. To be the healthiest you possible, taking cues from the seasons might just be the best suggestion ever.

    For more information and or to schedule a consultation with our Physician please call 305-296-5358

    Dr. Ashley Hoyt, AP. Key West Wellness Center 3420 Duck Ave. Key West, FL

  • Healthy Switches & Tips for this Memorial Day Weekend.

    key west wellness clinic massage acupuncture weight programsMemorial Day is a federal holiday in the United States for remembering the men & women who passed away while serving in the country’s armed forces. Many in our nation spend the weekend with family and friends. Memorial Day weekend is also viewed as the unofficial start of summer, make the most of this opportunity to enjoy the (hopefully) good weather, kick back and relax with family and friends.

    If you are leading or in the beginning stages of living a healthy lifestyle and are concerned about Memorial Day (with the grill and the cheeseburgers and the cakes) ruining your plans, here’s what you can do to make the holiday healthier.

    Healthy Switches
    Swap a high-fat, high-calorie main dish for a healthier alternative – for example, choose a turkey burger or a chicken burger instead of a hamburger, or have grilled chicken breast. If you want to eat a burger, skip the bread and enjoy it in a low-cal wrap or even some lettuce leaves.
    Swap calorie-laden snacks for healthier choices. Chips are out, and unsalted nuts are in. Choose popcorn or eat fruit salad instead of cookies.
    Change your sides for something healthier. Often the sides are most appetizing – potato salad, fries, mac n cheese…. Serve yourself a small portion or go for a healthier alternative like quinoa or bean salad, veggie kebabs, hummus dip or guacamole, or rice salad made with low-cal mayo and brown rice.

    Preparations for Health
    Don’t turn up at the party hungry as you are highly likely to cave into temptation. Eat a large healthy breakfast or have a healthy snack before you leave home.
    Go prepared to be active. When you play sport or games, go for a walk or a swim, or get active in the kayak or canoe you burn calories, which makes it easier to enjoy Memorial Day food without the negative consequences. If no one else has arranged any activities, put the suggestion forward – people love to have fun in the open air, and will be waiting for the opportunity.
    Don’t forget the sunscreen & bug repellant.
    Keep the Earth healthy and green by doing your part to pick up trash & recycles when picnicking outdoors or at the beach.

    Safe Drinking
    Don’t get all of your calories from alcohol, which is one sure-fire way to mess up your healthy eating plans. Stick to one drink or two drinks, and have red or white wine, or light beer. Avoid the cocktails and mixed drinks, which are full of sugar.
    Keep hydrated with plenty of water. Carry a water bottle around with you so you don’t get thirsty – thirst can lead to you eating more. Make water more interesting by adding slices of lemon or lime, and alternate between sparkling and still water.

    Have questions of how to begin a health regimen for overall wellness? Call 305-296-535 and book an appointment with Dr. Ashley Hoyt. Your free consultation can set you on the path to overall wellness.