Burning the Candle at Both Ends?: Insights on Perimenopause and Preserving Yin

Night sweats, hot flashes, insomnia, headaches, irritability, brain fog… sound familiar?

Perimenopause is something almost all of us will either experience, or support someone through, sometime between our late thirties and mid-fifties. These symptoms are incredibly common, and in Traditional Chinese Medicine (TCM) they reflect a pattern called yin deficiency.

In TCM, yin and yang are the body’s counterbalancing forces. Yin is cooling, nourishing, and stabilizing — things like estrogen, blood, moisture, and the physical structure of the body. Yang is warming, activating, and energizing — things like progesterone, metabolic activity, and heat.

One of my favorite ways to illustrate this is with the metaphor of a candle:

The wax is yin.

The flame is yang.

When the wax (yin/estrogen) gets low, the flame (yang) flickers and flares upward — that’s essentially a "hot flash."

I believe that understanding your body and its inner-workings is the bridge to trusting it again after you may have had a ‘falling out.’ 

Biomedically, why do these symptoms happen? Estrogen is involved in so manyphysiological processes. As it fluctuates and declines, it affects the hypothalamus — our internal thermostat — making us more sensitive to temperature changes. There are estrogen receptors in blood vessels and sweat glands, which helps explain the sudden hot flushing and sweating. Estrogen is also tied to melatonin regulation, bone density, cardiovascular health, and mental clarity. So the night sweats, sleep issues, and “brain fog” many people feel during this time aren’t imagined — they’re real, normal physiological reactions to shifting hormones.

Now, here’s where it gets important for everyone, regardless of gender or life-stage:

Most of us are burning the candle at both ends.

Chronic stress, overscheduling, self-sacrifice — all of this depletes yin even further. And during winter, when the natural rhythm invites rest and inward energy, pushing through can intensify imbalance.

Rest isn’t indulgent. It’s not selfish. It’s a necessary part of health — especially in transitional seasons like perimenopause or the darker winter months. 

Structure helps: Holding yourself accountable to the loving-discipline of self care - the standing acupuncture appointment, the weekly yoga class, the nourishing meal, the 15 minutes of journaling before bed without screens.

You deserve at least half the love you give so freely to others.
Actually — you deserve double.

When we give ourselves space to rest, to listen, to soften, you can actually hear your intuitive inner voice, giving you insightful nudges. We reconnect with a steadier version of ourselves. And we’re far better equipped to show up for the people and responsibilities we care about.

We don’t need more noise, more urgency, more frazzled frayed nerves.
We need nourishment — yin — in all its forms.

How Acupuncture Supports Yin, Hormones, and Perimenopause

Acupuncture helps nourish yin, calm excess heat, and regulate the flow of qi so the body isn’t constantly swinging between extremes. It helps to more smoothly “land the plane.”

From a biomedical perspective, research shows acupuncture can:

Calm the sympathetic nervous system, reducing the stress-driven “flare” response that worsens hot flashes and insomnia.

Support hypothalamic–pituitary regulation, helping the body find more stable hormonal rhythms.

Improve sleep quality by influencing melatonin and cortisol patterns.

Increase blood flow to the pelvis, digestive organs, and skin — areas deeply influenced by estrogen shifts.

Reduce frequency and intensity of hot flashes, especially when treatments are consistent.

For many people, acupuncture becomes a weekly or biweekly ritual of nervous system regulation — a space where the candle gets a chance to re-form its wax. This is yin-building in the deepest sense.

If you’re moving through perimenopause or feeling that “burning the candle at both ends” exhaustion, acupuncture is a gentle but powerful way to support yourself during this season

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Beat the Summer Heat with Watermelon~

“Summerheat” is actually considered a pathogenic factor in TCM. Other pathogenic/environmental factors include dampness, dryness, wind, cold, heat, and fire. Summerheat is associated with damage to fluids, affecting the lungs and heart, resulting in nausea, fatigue, heaviness of the head and limbs, profuse sweating, loose stools, and more - think heat stroke.

Watermelon, or xi gua, helps to combat summer heat and prevent these symptoms on hot days. You can simply eat watermelon, you could make an infusion of watermelon rind in filtered water, or you could make a fancy watermelon mocktail like the one below!

Lotus root and mung beans are other cooling food-grade medicinals that help relieve “summer-heat.”

Sparkling Watermelon Mint Refresher

Ingredients:

• 3 cups diced seedless watermelon

• ¼ cup freshly squeezed lime juice

• ½ cup fresh mint leaves, tightly packed

• 1 tablespoon honey, agave, or maple syrup (your choice)

• 2 cups chilled club soda

• Ice cubes

• Optional: lime slices and extra mint for garnish

Directions:

1. Blend the Base:
   In a high-speed blender, combine the watermelon chunks, lime juice, mint leaves, and your preferred sweetener. Blend until the mixture is smooth and well combined.

2. Strain for Smoothness:
   Using a fine mesh strainer, pour the blended liquid into a bowl or large measuring cup to catch any leftover pulp or mint bits. Discard the solids.

3. Assemble the Drink:
   Fill glasses with ice. Pour the strained watermelon mixture into each glass, filling about three-quarters full. Top off with club soda and stir gently.

4. Garnish & Serve:
   Add a wedge of lime and a sprig of fresh mint to each glass for a bright, refreshing finish. Serve immediately.

Welcome, Dr. Zach!

I’m so excited to welcome my wonderful husband on board as part of Haven! He is a doctor of chiropractic and a licensed acupuncturist and therefore has the unique capability of providing both services in one visit, tailored specifically to your needs. You can read his bio at the About Dr. Zach tab on the website to learn about his experience and credentials. For the purposes of this blog post, I would like to let you get to know him and our story on a more personal level! We met in graduate school, which was a college of heath sciences, where we were both pursuing our professions. He was one of a small handful of students (and I mean small as in 4 out of 100 some students) taking on the challenge of pursuing a Master’s degree in acupuncture and his doctorate in chiropractic simultaneously. I saw such dedication and resolve in him, along with curiosity and enjoyment of learning, even when under a lot of pressure. After we graduated, we started a practice together in Pennsylvania which grew to thrive. Eventually, Dr. Zach took a position with the VA where he treated veterans with chronic pain and pursued certification as a Primary Spine Provider through the University of Pittsburgh. A Primary Spine Provider (or primary musculoskeletal specialist) is a health care professional who is specially trained to provide primary care for patients with spinal disease. His patients have always had nothing but great things to say about him regarding his kindness, patience, and commitment to discovering and treating the root cause of their ailment. I’m proud to have him by my side in life and in the practice, and can’t wait for you all to get to know and love him too!

New Clinic Location

Starting November, 15, 2021, Haven is expanding to a new clinic space in the town of Marlboro, NY. The new location is 1510 Rte. 9W, Marlboro, NY 12542, across from Kedem Winery. Look for our shout-out on the digital sign! Many know the building as “the old Pinnacle building,” now occupied by Highland Physical Therapy South and an Edward Jones Financial Advisor. Dr. Stuart Erichsen delivers chiropractic care in the back building (Suite 102) which is where we will be also! Just drive straight to the back of the parking lot, to the second large red building, and enter into the spacious waiting room. The entryway and bathrooms are all ADA compliant, accessible for people of varying mobility (aka handrails and no stairs!). I will be providing acupuncture and herbal medicine services there on Wednesdays and Fridays, no longer treating out of my home office. Even more exciting news - my husband Dr. Zach Truncali will be joining me here part time to perform chiropractic, acupuncture, or combination chiropractic and acupuncture treatments on Wednesday afternoons and Saturday mornings! We’re excited to be a part of this community!

Why “Haven?”

As some of you may know, Haven Acupuncture is not my first practice. My husband and I had founded and operated our first venture - Thrive Acupuncture & Chiropractic - near Pittsburgh, PA for 4 years. We decided to call it Thrive because it was an energizing word that evoked a feeling of flourishing and prospering, which is what we want to help our patients do in their lives. When we sold our practice and moved to the Hudson Valley, I knew I was going to have to reflect on a new name to represent me and my practice. This time, it’s a solo venture, as my husband has a full time job elsewhere, and I felt drawn to a word with a softer energy.

Through the joyful experience I gained by caring for such incredible souls over the years, I’ve learned that my favorite aspect of my role is to create a place of refuge. A safe harbor where you can land in the midst of the busy week that offers you the opportunity to connect with yourself, realign, and heal. The building, the treatment room, even the intake and the treatment - it all provides the space in which you can receive the guidance of the medicine that promotes balance within. Because of this, the name Haven feels like the perfect fit.

My passion for acupuncture lies in its ability to relieve physical pain, to help process stress, emotions, and painful experiences, and to give you greater freedom to feel like yourself. When you’re feeling like you, you can live out your potential and purpose with greater ease and joy. My goal is to provide a haven of nurturing support where you can feel connected, encouraged, and empowered to enjoy a healthy and fulfilling life.

Frequently Asked Questions

• Does acupuncture hurt?

  • The needles are hair thin - like a cat whisker. There can be a tiny sensation upon insertion of the needle, other times there is no sensation at all. I like to say that the sensation is far less than plucking an eyebrow hair! Most people report minimal sensation, and an overall sense of relaxation.

• What does a treatment entail?

  • First, we will sit down and chat. I will go over your health history and present health concerns, getting more details about your experience and goals for care.

  • I will feel your pulse and observe your tongue, which are diagnostic measures in Chinese medicine that tell me more about the state of your health.

  • You’ll lie down on the treatment table, I’ll swab the selected points with alcohol, and place 8-10 points

• How does acupuncture work?

  • Acupuncture works by regulating the qi and blood within your body. The acupuncture points and channels are stimulated in specific ways to direct the flow of qi and blood where they needs to go, and to support the body’s production of qi and blood. A simple example is nausea - we see this as stomach qi flowing in the opposite direction than what it should - by stimulating certain acupuncture points, we can encourage the stomach qi to flow downward again like it’s supposed to, relieving nausea. For painful conditions, it reduces inflammation, releases tight muscles, improves circulation, and releases endorphins and natural pain killers within the body.

• What can you treat with acupuncture?

  • Because acupuncture is a gentle, effective regulating therapy, pretty much anyone can expect to benefit! The World Health Organization (WHO) recommends acupuncture for over 100 conditions. It’s a minimally invasive, low risk therapy to try before more serious interventions such as pharmaceuticals injections, or surgery.

  • Some of the most commonly seen conditions include low back pain, sciatica, headaches and migraine patterns, knee pain, anxiety/depression, women’s health concerns such as painful periods, hot flashes and anxiety associated with menopause, insomnia, and digestive issues.

• How many treatments will I need?

  • An initial trial of care consists of 4-6 treatments, over which time the patient tends to experience notable improvement. For more chronic conditions, 8-10 visits may be needed. Some people enjoy the stress relieving aspects of acupuncture and therefore choose to come on a regular monthly or seasonal basis for a tune up.

• Can I benefit from acupuncture even if I don’t have a pressing health concern?

  • Yes! Even if you don’t have a Western medical diagnosis, or something dramatically “wrong,” you can still benefit from acupuncture. In the Chinese medicine lens, we assess certain imbalances called “patterns of disharmony” as well as one’s constitution - aka their health tendencies as a person. Someone with a small frame, pale skin, is emotionally sensitive, and who gets frequent colds/allergies has a very different constitution than someone who is robust, muscular, has reddish skin, and is prone to irritability and headaches.