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Can incorporating acupressure provide effective relief and benefits for individuals looking to try natural treatments for common health ailments? Acupressure Acupressure is a type of complementary medicine that is rising in popularity due to its simplicity and accessibility. It can assist in treating various diseases and conditions. (Piyush Mehta et al., 2016) Anyone can learn it, and no special equipment is required. It is an effective and safe therapeutic option with no known side effects. (Youngmi Cho et al., 2021) It is a cost-effective intervention similar to acupuncture. (Lukas Israel et al., 2021) What Is It? The concept of acupressure activates acupoints or pressure points across meridians or channels connected to various organs to balance energy and promote health. Practitioners believe that the quality or state of a person's energy determines their health. (Piyush Mehta et al., 2016) Acupressure is the stimulation of acupoints using either the fingers or a tool. Massage techniques like Amma, Shiatsu, Tui Na, and Thai massage incorporate acupressure in their treatments and follow the same energy channels as acupuncture. The Way It Works Acupressure works similarly to acupuncture. The Gate Control Theory theorizes that pleasure impulses reach the brain four times faster than pain impulses. Continuous pleasurable impulses close the neural gates and block slower messages, like pain. According to this theory, acupressure improves the pain perception threshold. (Piyush Mehta et al., 2016) Stimulating acupoints activates functional responses, like releasing hormones. These hormones serve various functions, physical, like regulating organ function, and mental, like regulating emotions, and releasing them can help improve health and well-being. (Piyush Mehta et al., 2016) - Acupressure is a simple and effective intervention that can be self or professionally administered.
- Acupoints are activated in the elbows, fingers, feet, knuckles, palms, or thumbs.
- Though acupressure doesn’t require specialized tools, they are available for convenience.
- Some practitioners used Bian stones to activate acupoints.
- Modern tools can assist with activating acupoints. (Piyush Mehta et al., 2016)
- Pressing the acupoints is adequate, and inaccuracies are unlikely to cause harm or injury. (Youngmi Cho et al., 2021)
Some of the tools available include: (Piyush Mehta et al., 2016) - Spinal device
- Gloves
- Device for fingers
- Pen
- Ring
- Footwear
- Footboard
- Device for ear
- Clamps
Benefits Acupressure is often used alongside modern medicine, as it treats common or coexisting symptoms, such as anxiety or stress. Some of the conditions for which acupressure may be effective include. Stress and Fatigue Reduction Stress and fatigue are common but often arise alongside other ailments or conditions if persistent or severe, anxiety and fatigue can significantly affect quality of life by reducing an individual's ability to participate in daily activities. In a study looking at shift work nurses who experience stress and fatigue from the intensity of their work, acupressure significantly reduced their symptoms. (Youngmi Cho et al., 2021) In studies with breast cancer survivors, acupressure was also used to decrease fatigue levels and was shown to be an effective and low-cost option for managing persistent fatigue alongside standard care for breast cancer. (Suzanna Maria Zick et al., 2018) (Suzanna M Zick et al., 2016) Can Help With Anxiety and Depression Depression and anxiety can be part of a disorder or exist on their own. Acupressure may help alleviate some of the anxiety and depression that arise as part of a condition or ailment. In the shift work nurses study, acupressure helped decrease anxiety levels. (Youngmi Cho et al., 2021) In other studies, acupressure reduced anxiety scores and improved depressive symptoms in individuals with mild to moderate symptoms. (Elizabeth Monson et al., 2019) (Jingxia Lin et al., 2022) (Suzanna Maria Zick et al., 2018) Pain Reduction Individuals experience physical pain for a variety of reasons. Pain can come from temporary sports injuries, work, sudden awkward movements, and/or chronic illness. Acupressure can effectively reduce pain as a complementary therapy. (Elizabeth Monson et al., 2019) In a study, athletes who had a musculoskeletal sports injury reported decreased pain intensity after three minutes of acupressure therapy. (Aleksandra K Mącznik et al., 2017) In another study, breast cancer survivors showed significant improvements with acupressure. (Suzanna Maria Zick et al., 2018) Nausea Relief Nausea and vomiting are conditions that are common for those who are pregnant or undergoing chemotherapy. It also can be a medication side effect or arise with migraine or indigestion. There is evidence that acupressure may be effective in alleviating symptoms. Some researchers believe a particular type of acupressure known as auricular acupressure is the most effective for treating chemotherapy-induced nausea and vomiting alongside standard treatment. (Jing-Yu Tan et al., 2022) However, further research is needed to determine whether this is a viable, ongoing option for treating nausea and vomiting. (Heather Greenlee et al., 2017) Sleep Better Acupressure can be an effective and low-cost option for managing breast cancer symptoms. One study found relaxing acupressure techniques improved sleep quality and quality of life in breast cancer survivors. Additionally, researchers note that relaxing acupressure is more effective for improving sleep and quality of life than stimulating acupressure. (Suzanna M Zick et al., 2016) Allergy Reduction Allergic rhinitis is inflammation caused by an allergic reaction. Previous trials have found that acupressure could improve overall health by reducing seasonal allergic rhinitis symptoms and the need for allergy medication. (Lukas Israel et al., 2021) Researchers also noted that individuals are likely to adhere to self-applied acupressure therapy as a form of self-massage. (Lukas Israel et al., 2021) Always consult a healthcare provider before starting acupressure treatments, especially if you have any pre-existing health conditions. At Injury Medical Chiropractic and Functional Medicine Clinic, we treat injuries and chronic pain syndromes by developing personalized treatment plans and specialized clinical services focused on injuries and the complete recovery process. Flexibility, mobility, and agility programs are tailored for all age groups and disabilities. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Mehta, P., Dhapte, V., Kadam, S., & Dhapte, V. (2016). Contemporary acupressure therapy: Adroit cure for painless recovery of therapeutic ailments. Journal of traditional and complementary medicine, 7(2), 251–263. https://doi.org/10.1016/j.jtcme.2016.06.004 Cho, Y., Joo, J. M., Kim, S., & Sok, S. (2021). Effects of Meridian Acupressure on Stress, Fatigue, Anxiety, and Self-Efficacy of Shiftwork Nurses in South Korea. International journal of environmental research and public health, 18(8), 4199. https://doi.org/10.3390/ijerph18084199 Israel, L., Rotter, G., Förster-Ruhrmann, U., Hummelsberger, J., Nögel, R., Michalsen, A., Tissen-Diabaté, T., Binting, S., Reinhold, T., Ortiz, M., & Brinkhaus, B. (2021). Acupressure in patients with seasonal allergic rhinitis: a randomized controlled exploratory trial. Chinese medicine, 16(1), 137. https://doi.org/10.1186/s13020-021-00536-w Zick, S. M., Sen, A., Hassett, A. L., Schrepf, A., Wyatt, G. K., Murphy, S. L., Arnedt, J. T., & Harris, R. E. (2018). Impact of Self-Acupressure on Co-Occurring Symptoms in Cancer Survivors. JNCI cancer spectrum, 2(4), pky064. https://doi.org/10.1093/jncics/pky064 Zick, S. M., Sen, A., Wyatt, G. K., Murphy, S. L., Arnedt, J. T., & Harris, R. E. (2016). Investigation of 2 Types of Self-administered Acupressure for Persistent Cancer-Related Fatigue in Breast Cancer Survivors: A Randomized Clinical Trial. JAMA oncology, 2(11), 1470–1476. https://doi.org/10.1001/jamaoncol.2016.1867 Monson, E., Arney, D., Benham, B., Bird, R., Elias, E., Linden, K., McCord, K., Miller, C., Miller, T., Ritter, L., & Waggy, D. (2019). Beyond Pills: Acupressure Impact on Self-Rated Pain and Anxiety Scores. Journal of alternative and complementary medicine (New York, N.Y.), 25(5), 517–521. https://doi.org/10.1089/acm.2018.0422 Lin, J., Chen, T., He, J., Chung, R. C., Ma, H., & Tsang, H. (2022). Impacts of acupressure treatment on depression: A systematic review and meta-analysis. World journal of psychiatry, 12(1), 169–186. https://doi.org/10.5498/wjp.v12.i1.169 Mącznik, A. K., Schneiders, A. G., Athens, J., & Sullivan, S. J. (2017). Does Acupressure Hit the Mark? A Three-Arm Randomized Placebo-Controlled Trial of Acupressure for Pain and Anxiety Relief in Athletes With Acute Musculoskeletal Sports Injuries. Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine, 27(4), 338–343. https://doi.org/10.1097/JSM.0000000000000378 Tan, J. Y., Molassiotis, A., Suen, L. K. P., Liu, J., Wang, T., & Huang, H. R. (2022). Effects of auricular acupressure on chemotherapy-induced nausea and vomiting in breast cancer patients: a preliminary randomized controlled trial. BMC complementary medicine and therapies, 22(1), 87. https://doi.org/10.1186/s12906-022-03543-y Greenlee, H., DuPont-Reyes, M. J., Balneaves, L. G., Carlson, L. E., Cohen, M. R., Deng, G., Johnson, J. A., Mumber, M., Seely, D., Zick, S. M., Boyce, L. M., & Tripathy, D. (2017). Clinical practice guidelines on the evidence-based use of integrative therapies during and after breast cancer treatment. CA: a cancer journal for clinicians, 67(3), 194–232. https://doi.org/10.3322/caac.21397 Ho, K. K., Kwok, A. W., Chau, W. W., Xia, S. M., Wang, Y. L., & Cheng, J. C. (2021). A randomized controlled trial on the effect of focal thermal therapy at acupressure points treating osteoarthritis of the knee. Journal of orthopaedic surgery and research, 16(1), 282. https://doi.org/10.1186/s13018-021-02398-2
For older individuals experiencing posture problems, slumping, slouching, and upper back pain, could adding rib cage exercises help bring relief and prevent the condition from worsening? Improved Posture It's common to associate a collapsed upper back posture with age, but other factors can also contribute to the problems. (Justyna Drzał-Grabiec, et al., 2013) The rib cage and the pelvis are important to body structure and comprise much of the core. If these bone structures become misaligned due to unhealthy posture, the muscles that attach to them become tight, weak, or both, and the surrounding muscles have to compensate, causing a worsening of the condition and further injury. - Unhealthy postures can be caused by a rib cage that compresses down onto the pelvic bone.
- As the upper back slumps or compresses, height can begin to decrease.
- Posture awareness exercises can help lift the rib cage off the pelvic bone.
Rib Cage Exercises This exercise can be done sitting or standing. A daily routine can help improve posture and relieve back problems and pain. - The sitting version helps keep the focus on doing the exercise right.
- The standing version challenges body awareness, allowing the individual to feel how the rib cage and upper back movements affect pelvic and lower back posture.
- To begin, it is recommended to start in a sitting position.
- Once the basics are learned, then certainly progress to standing.
Exercise - Position the pelvis so it is in a slight forward tilt.
- This forward tilt will exaggerate the low back curve slightly while tightening the lower back muscles in a good way.
- Establishing and maintaining this curve in the sitting position should feel natural.
- Inhale and exaggerate the upward lift of the rib cage.
- Inhaling causes the spine and ribs to extend slightly.
- Exhale and allow the rib cage and upper back to return to their natural position.
- Repeat up to 10 times once or twice a day.
- For this exercise, use breathing to develop the rib cage's lift and carriage incrementally.
- Don't max out on the spinal extension.
- Instead, focus on how breathing/inhaling supports the movement of the ribs and upper back and develops the muscles from there.
- Try to lift the rib cage equally on both sides as the body allows.
With practice, individuals will realize the healthy posture changes and increased distance between the ribs and pelvis. Guidance and Variation - Perform the exercise with the back against a wall for upper back guidance.
- Another variation of the pelvis and rib cage posture training exercise is to raise the arms.
- This will create a different posture awareness training perspective.
- Focus on rib cage movement when the arms are raised.
- Does lifting the arms make the exercise easier, harder, or different?
- To enhance posture improvement, stretch the pectoral muscles.
Yoga Individuals looking for more ways to strengthen healthy posture should consider yoga. A study published in the International Journal of Yoga suggests that a great way to activate the core may be to include a variety of yoga postures into the routine. (Mrithunjay Rathore et al., 2017) The ab muscles attach to various places on the rib cage and play a role in posture, alignment, and balance. The researchers identified two muscles, the external obliques, and the transverse abdominal, as key to a healthily aligned posture. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Changes in the body posture of women occurring with age. BMC geriatrics, 13, 108. https://doi.org/10.1186/1471-2318-13-108 Rathore, M., Trivedi, S., Abraham, J., & Sinha, M. B. (2017). Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. International journal of yoga, 10(2), 59–66. https://doi.org/10.4103/0973-6131.205515 Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Aging causes a reorganization of cortical and spinal control of posture. Frontiers in aging neuroscience, 6, 28. https://doi.org/10.3389/fnagi.2014.00028
Injury Medical Chiropractic Decompression Clinic focuses on the whole body, realigns the bones and joints, and helps strengthen the muscles. This helps prevent pain and injury and maintains spinal stability. Strong back muscles can help promote correct posture and keep the spine free from restriction. A stable spine is achieved when the back muscles can support and balance the everyday forces and stress of rigorous physical activity. Strengthening the back muscles can be done through yoga, weightlifting, and other recommended chiropractic exercises. Sports Strength, Balance, Core Decompression Clinic The primary muscles in the back include: - Latissimus dorsi/lats) are in the area below the armpits and down the sides of the back
- Rhomboids are in the mid-upper back
- Trapezius/traps run from the neck to the mid-back
- Erector spinae run along the spine
Major Core Muscles - The transverse abdominis
- Multifidus
- Internal and external obliques
- Erector spinae
- Diaphragm
- Pelvic floor muscles
- The rectus abdominis/abs
Minor Core Muscles Exercises should target a combination of these muscles. Core Importance The core is a crucial area of the body. The body utilizes the core for all movements and as a stabilization unit. Lack of strength places unwanted tension and pressure on the spine. Chiropractic ensures all the joints function correctly and enhances the core to brace more effectively and efficiently. Chiropractic Balance Adjustments and decompression realign the muscles into the proper position and help lubricate the muscles to help ease the stabilizer muscles that could be tight or tense. Treatments used can include: - Spinal manual and motorized decompression
- Extremity adjustments
- Myofascial release
- Active Release Technique
- Trigger point therapy
Benefits - Natural pain relief
- Injury prevention
- Enhanced muscle performance
- Expedited recovery
- Increased endurance
- Mobility enhancement
- Increased strength
Core strength and stability play a huge factor in everyday life and functions. Maintaining health results requires attention to detail. Injury Medical Decompression Clinic will create a personalized optimal health treatment plan that focuses on whole-body realignment, simple lifestyle adjustments, health coaching/nutrition, and strength training to improve balance, strength, and core stability. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, or licensed physician, and is not medical advice. We encourage you to make your own healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Globe G, Morris C, Whalen W, et al., "Chiropractic Management of Low Back Disorders: Report from a Consensus Process," Journal of Manipulative and Physiological Therapeutics November/December 2008: 651-658. Keller, MD, et al., "Trunk Muscle Strength, Cross-sectional Area, and Density in Patients With CLBP Randomized to Lumbar Fusion or Cognitive Intervention and Exercises," Spine, 2004 29(1): 3-8 (3) Mayer J, DC, Ph.D. Mooney V, MD, Dagenais S, DC Ph.D., "Evidence-informed management of CLBP with lumbar extensor strengthening exercises," T Spine J, 2008;8:96-113. (3) McKenzie, RA, "The Lumbar Spine: Mechanical Diagnosis and Therapy," Spinal Publications/Printed by Wright & Carman, LTD, Upper Hutt, New Zealand, 1989 reprinted. Sculco AD, Paup DC, Fernhall B, Sculco MJ, "Effects of aerobic exercise on low back pain patients in treatment," Spine J, 1(2):95-101 (2001).
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For individuals who have decided to start exercising for fitness and health, walking is a great place to start. Can planning a walking exercise schedule help individuals maintain a fitness routine and improve endurance and speed quicker? Walking Exercise Planning Schedule While any amount of walking benefits health, individuals can increase the benefits by walking more per week or by increasing the pace. Brisk walking for 30 minutes per day, totaling 150 minutes per week, is recommended by health experts to decrease risks for heart disease, stroke, diabetes, and other conditions. (Centers for Disease Control and Prevention. 2022) - Individuals with ongoing health conditions should talk to their doctor before starting any new exercise program.
- Beginners are encouraged to focus on using proper walking posture and technique to steadily improve strength and endurance.
- The increased duration or intensity can help if weight loss is a goal.
- Improving diet is also necessary for the best results.
- Individuals can build healthy walking habits by tracking walks.
Schedule Checklist - Individuals can walk outdoors, indoors, or on a treadmill.
- Wear proper athletic shoes and clothing.
- Check walking posture.
- Walk at an easy pace for a couple of minutes before picking up speed.
First Week An example of what a walking exercise schedule can look like, but it's advised to consult a professional trainer to develop a personalized fitness plan. - Start with a 15-minute walk at an easy pace.
- Walk five days the first week.
- Building a healthy habit is the goal, so consistency is important.
- Spread out rest days, like making days 3 and 6 rest days.
- Weekly goal - 60 to 75 minutes
Second Week - Add five minutes, so the walk time increases gradually.
Or, individuals can extend more on some days, followed by a rest day. - Weekly goal - 80 to 100 minutes
Third Week - Add five more minutes with each session, so the walk increases to 25 minutes.
- Weekly goal - 100 to 125 minutes
Fourth Week - Add another five minutes to increase the walk to 30 minutes.
- Weekly goal - 120 to 150 minutes
Individuals who find any week to be difficult are suggested to repeat that week instead of adding time until they are able to progress naturally. Once able to walk for 30 minutes at a time comfortably, individuals are ready for a variety of different walking exercise workouts to add intensity and endurance. A weekly walking plan can include: - Longer walks
- Higher-intensity walks
- Speed-building walks
Beginner Walking Speed An individual's objective should be brisk walking to achieve a moderate-intensity workout. This is the intensity that is associated with the most health benefits. Brisk walking should feel like: - Breathing is heavier than normal.
- Able to carry a full conversation while walking.
- Not out of breath. (Siti Ruzita Mahmod et al., 2018)
- If the speed is slower and the heart rate is lower during the initial weeks, this is normal.
- The first goal is to walk for 30 to 60 minutes a day without injury.
- Adding speed and intensity gradually.
- Staying consistent in regularly walking before trying to walk faster and longer.
- Using proper walking posture and arm motion will help in faster walking.
- To reduce the risk of injury, gradually increase the length of the walk or pace, only changing one component at a time.
Individuals may consider joining a walking group or club to have others to walk with and an incentive to maintain regular walking. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Centers for Disease Control and Prevention. (2022). How Much Physical Activity Do Adults Need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm Centers for Disease Control and Prevention. (2022). Measuring Physical Activity Intensity. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/index.html Centers for Disease Control and Prevention. (2022). Target Heart Rate and Estimated Maximum Heart Rate. Retrieved from https://www.cdc.gov/physicalactivity/basics/measuring/heartrate.htm Mahmod, S. R., Narayanan, L. T., & Supriyanto, E. (2018). Effects of incremental cardiorespiratory exercise on the speech rate and the estimated exercise intensity using the counting talk test. Journal of physical therapy science, 30(7), 933–937. https://doi.org/10.1589/jpts.30.933
Gender transitioning is the process of affirming and expressing an individual's internal sense of gender rather than the one assigned at birth. How can learning the aspects of gender and gender transitioning help support the LGBTQ+ community? Gender Transitioning Gender transitioning or gender affirmation is a process through which transgender and gender-nonconforming individuals align their internal gender identity with their external gender expression. It can be described as a binary - male or female - but can also be non-binary, meaning an individual is neither exclusively male nor female. - The process can involve aesthetic appearances, changes in social roles, legal recognitions, and/or physical aspects of the body.
- Social affirmation - dressing differently or coming out to friends and family.
- Legal affirmation - changing name and gender on legal documents.
- Medical affirmation - using hormones and/or surgery to change certain physical aspects of their body.
- Transgender individuals can pursue some or all of these.
Barriers Gender transitioning can be obstructed by various barriers that can include: - Cost
- Lack of insurance
- Lack of family, friends, or partner support.
- Discrimination
- Stigma
Addressing All Aspects The process does not have a specific timeline and is not always linear. - Many transgender and gender-nonconforming individuals prefer gender affirmation to gender transitioning because transitioning is often taken to mean the process of medically transforming the body.
- An individual does not have to undergo medical treatment to affirm their identity, and some transgender people avoid hormones or gender-affirming surgery.
- Transitioning is a holistic process that addresses all aspects of who a person is inwardly and outwardly.
- Certain aspects of transitioning may be more important than others, like changing one's name and gender on their birth certificate.
- Reevaluation and revision of gender identity can be continual rather than a step-by-step, one-way process.
Exploring Gender Identity Gender transitioning often starts in response to gender dysphoria which describes the constant sense of uneasiness that occurs when the gender an individual was assigned at birth does not match how they experience or express their gender internally. - Some individuals have experienced symptoms of gender dysphoria as early as 3 or 4 years of age. (Selin Gülgöz, et al., 2019)
- Gender dysphoria can be largely informed by the culture that surrounds the individual, specifically in cultures where strict codes determine what is masculine/male and feminine/female.
Unease Expressed in Different Ways - Dislike of one’s sexual anatomy.
- A preference for clothes typically worn by the other gender.
- Not wanting to wear clothes typically worn by their own gender.
- A preference for cross-gender roles in fantasy play.
- A strong preference for engaging in activities that are typically done by the other gender.
Dysphoria - Gender dysphoria can fully emerge during puberty when awareness about how an individual's body defines them creates internal distress.
- Feelings may be amplified when an individual is described as a tomboy, or a sissy, or is criticized and attacked for acting like a girl or acting like a boy.
- During puberty, the physical changes can cause long-standing feelings of not fitting in and may evolve into feelings of not fitting in their own body.
- This is when individuals can undergo a process referred to as internal transitioning and begin to change how they see themselves.
Gender transitioning/affirmation becomes the next step. Transitioning is not about changing or recreating oneself but about expressing their authentic self and asserting who they are socially, legally, and/or medically. Social Social transitioning involves how a person publicly expresses their gender. The transition can include: - Changing pronouns.
- Using chosen name.
- Coming out to friends, family, coworkers, etc.
- Wearing new clothes.
- Cutting or styling hair differently.
- Changing mannerisms like moving, sitting, etc.
- Changing voice.
- Binding - strapping the chest to hide breasts.
- Wearing breast and hip prosthetics to accentuate feminine curvature.
- Packing - wearing a penile prosthesis to create a penile bulge.
- Tucking - tucking the penis to conceal a bulge.
- Playing certain sports
- Pursuing different lines of work.
- Participating in activities that might typically be seen as male or female.
Legal Legal transitioning involves changing legal documents to reflect the individual's chosen name, gender, and pronouns. This includes governmental and non-government documents that can include: - Birth certificates
- Social Security ID
- Driver's license
- Passport
- Bank records
- Medical and dental records
- Voter registration
- School ID
- Provisions allowing for changes can vary by state.
- Some states only allow changes if bottom surgery - genital reconstruction is performed.
- Others will allow the changes without any form of gender-affirming surgery.
- Other states have begun to offer an X-gender option for non-binary individuals. (Wesley M King, Kristi E Gamarel. 2021)
Medical Medical transitioning typically involves hormone therapy to develop some of the male or female sex characteristics. It can also involve surgery to change certain physical aspects combined with hormone therapy. - Hormone therapy assists individuals to physically look more like the gender they identify as.
- They can be used on their own and can also be used before gender-affirming surgery.
Hormone therapy takes two forms: Transgender Men Transgender Women Surgery Gender affirmation surgery aligns an individual's physical appearance to their gender identity. Many hospitals provide gender-affirming surgery through a transgender medicine department. Medical procedures include: - Facial surgery - Facial feminization surgery.
- Breast augmentation - Increases breast size with implants.
- Chest masculinization - Removes contours of breast tissues.
- Tracheal shaving - Reduces Adam's apple.
- Phalloplasty - Construction of a penis.
- Orchiectomy - Removal of the testicles.
- Scrotoplasty - Construction of a scrotum.
- Vaginoplasty - Construction of a vaginal canal.
- Vulvoplasty - Construction of the outer female genitalia.
Roadblocks If you know someone who is transgender or is considering transitioning, learning about gender and gender transitioning and how to be supportive is a great way to be an ally. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Gülgöz, S., Glazier, J. J., Enright, E. A., Alonso, D. J., Durwood, L. J., Fast, A. A., Lowe, R., Ji, C., Heer, J., Martin, C. L., & Olson, K. R. (2019). Similarity in transgender and cisgender children's gender development. Proceedings of the National Academy of Sciences of the United States of America, 116(49), 24480–24485. https://doi.org/10.1073/pnas.1909367116 Irwig, M. S., Childs, K., & Hancock, A. B. (2017). Effects of testosterone on the transgender male voice. Andrology, 5(1), 107–112. https://doi.org/10.1111/andr.12278 Tangpricha, V., & den Heijer, M. (2017). Estrogen and anti-androgen therapy for transgender women. The Lancet. Diabetes & endocrinology, 5(4), 291–300. https://doi.org/10.1016/S2213-8587(16)30319-9 National Center for Transgender Equality. Know Your Rights in Health Care. Kaiser Family Foundation. Update on Medicaid coverage of gender-affirming health services. Center of Medicare and Medicaid Services. Gender dysphoria and gender reassignment surgery. Transgender Legal Defense and Education Fund. Health insurance medical policies. National Center for Transgender Equality and National Gay and Lesbian Task Force. Injustice at Every Turn: A Report of the National Transgender Discrimination Survey. Turban, J. L., Loo, S. S., Almazan, A. N., & Keuroghlian, A. S. (2021). Factors Leading to "Detransition" Among Transgender and Gender Diverse People in the United States: A Mixed-Methods Analysis. LGBT health, 8(4), 273–280. https://doi.org/10.1089/lgbt.2020.0437
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Experience the ancient healing practice of acupressure. Learn how to activate pressure points to promote health and well-being. For answers to any questions you may have, call Dr. Alexander Jimenez at 915-850-0900 or 915-412-6677