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Winter and Chinese Medicine: How to Support Immunity, Maintain a Healthy Weight and Recharge Your Batteries

by Dr. Patricia December 21, 2020

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

  • Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
  • Make it a point to turn off all media and electronic devices at least one hour before bed.
  • Dim the lights as the sun sets.
  • Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
  • Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

  • Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
  • A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
  • Winter greens, preferably cooked—kale, mustard greens, collards, etc.
  • Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
  • Pears
  • Apples
  • Cabbages
  • Brussels Sprouts
  • Onions, leeks and garlic

Warming foods

  • Soups and Stews
  • Braises
  • Bone broths and stocks
  • Veggie/mushroom broths and stocks
  • Miso
  • Bay leaves
  • Cardamom
  • Ginger
  • Garlic
  • Nutmeg
  • Fennel
  • Rosemary
  • Thyme
  • Roasted nuts
  • Cooked and slow-cooked foods
  • Butter
  • Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

  • Walnuts
  • Chestnuts
  • Black sesame seeds
  • Black beans
  • Kidney beans
  • Bone broths of all varieties
  • Marrow bones
  • Cooked leafy greens
  • Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

  • Anchovies
  • Himalayan pink salt
  • Miso
  • Sea salt
  • Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

December 21, 2020 0 comment
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Emotional WellnessJoyful SpiritVibrant Health

Autumn and Chinese Medicine: Wisdom for Immunity, Vitality, and Emotional Wellness

by Dr. Patricia September 24, 2020

As I write this post, there is a noticeable “nip” in the air, a change in sunlight, and that familiar feeling of introspection that comes with the shift from summer to autumn.

With this shift, comes natural changes in our bodies, moods, and health. Personally, I already feel an extra swing in my step and feel extra tuned into infinite possibilities. Autumn is my favorite season. I absolutely love the coolness in the air, the beauty of the colorful leaves, and the traditional foods that are often associated with autumn, such as pumpkin, butternut squash, and crispy apples. It’s interesting to me how different people resonate with different seasons. Patients often share with me their favorite seasons. I know how I was challenged from the recent humidity here in Santa Monica (something my constitution doesn’t naturally resonate with), while some patients shared how they loved the heat and wished it was hotter!

With autumn around the corner, I have begun seeing more patients with lung issues such as fall allergies, colds, and coughing, as well others seeking treatments to assist them through a grieving process or a letting go process.

This is typical this time of year, which falls under what Traditional Chinese Medicine considers a “Metal” phase in the 5 elements of nature; where the Lung meridian and Large Intestine channels take center stage.

It is also a natural time of year to switch from the more “expansive” spirit of summer (think travel, going out more, and staying up late), to a more “contractive” time conducive to going inward, staying home, and sleeping more.

When we are in tune with our bodies and how the seasons affect us, adjusting our lifestyles to coincide with the change in season is instinctual…

…however, if you’re like most people, you probably don’t sit around thinking about how to adjust your diet, lifestyle, thoughts, exercise, sleep, etc. to harmonize your health with the seasons.

It simply isn’t a part of our cultural consciousness anymore.

Fortunately, I experience more and more people learning to honor the changing needs of the body within the cycles of the seasons, a powerful way to reduce risk of common seasonal concerns of body, mind, and spirit.

In today’s post, you will learn  what you can do to strengthen and protect your health during the fall. This fortifying approach will in turn create a reservoir of health to sustain you in the winter months.

The Emotions of the Lung and Large Intestine

As mentioned above Traditional Chinese Medicine associates the Lung and Large Intestine channels with autumn. They get special attention because they are also the most vulnerable during this season.

The Lung, considered a Yin organ, is associated with taking in the new.

Emotionally, the Lungs coincide with:

  • Grief and Sadness (unprocessed grief and sadness can stagnate the lung meridian)
  • Attachment (difficulty letting go can stagnate the lung meridian)

When the lung qi is flowing and balanced, one can experience enhanced:

  • Clarity of thought
  • Positive self-image
  • Surrendering to and allowing inner peace and joy regardless of circumstances

The Large Intestine, considered a Yang organ, releases the old.

The Large Intestine channel is often associated with:

  • Inability to let go, uptightness, stubbornness, stagnation, negative outlook (glass half empty vs. half full perspective)
  • How we flow with life’s current

When the large intestine qi is flowing and balanced, there can be increased:

  • Sense of relaxation
  • Release of what no longer serves a person
  • Flowing with life vs. resisting
  • Focus on the day-to-day vs. big picture/meaning/purpose

A heightened awareness of these emotions can coincide with the change of season.

For example, grief or attachment issues can be associated with the loss of summer which affects some people greatly due to less light and warmth.

Since fall is a natural time of letting go and getting organized (think of trees dropping their leaves and animals getting organized for hibernation), a lack of awareness in this regard can lead to feelings of stagnation and a lack of harmony with life’s flow. All of which can affect the health of your Lungs and Large Intestine channels.

Ways to Break Emotional Stagnation

If you notice a feeling of stagnation, prolonged sadness or grief, it may be necessary to consult with your physician and/or integrative mental health professional. All emotions are important and healthy to experience. The concern is more if you are having challenges moving through any emotional expression in a healthy way. Chinese Medicine offers some suggestions for helping to keep the qi flowing in the lung or large intestine which can assist in healthy emotional expression. Your Doctor of Chinese Medicine/Acupuncturist can tailor a treatment specific for your needs while taking into account the energy of the season.

Acupressure

You may also want to consider acupressure to help circulate the qi in the lung and large intestine channels.

An acupressure point that is well known and versatile is Large Intestine 4, known as Hegu, which translates to “Joining Valley.” It is located on hand on the web in between the in index finger and the thumb.

This point is used in Traditional Chinese medicine to strengthen immunity, decrease pain, to help with allergies, cold and flu symptoms, to regulation digestion, and to calm the mind.

Recommendation: Press on the point with your thumb. Hold the point as you take 10 full deep breaths, breathing fully into your diaphragm/belly area and exhaling fully. Repeat 9 times on both sides.

QiGong

Qigong is a a practice that includes movement, meditation, and breath awareness to enhance our vitality and inner peace. I have enjoyed practicing qigong for over 25 years, and I love teaching it and sharing its various beneficial aspects. Within qigong is a practice known as the healing sounds. The sound associated with the lung meridian is “SSSSSSSSSSSS.”

Recommendation: Sit comfortably. Take a deep breath into your diaphragm/belly. On the exhale, make the sound “SSSSSSSSSSS.” Repeat nine times. The six healing sounds are especially helpful to release stagnation of any kind, including emotional stagnation.

Below is a introductory demonstration of the healing sounds by one of my master teachers, Mantak Chia:

https://youtu.be/xBVIhpaPs9o

Out with the Old, In with the New

Fall offers us the perfect time to let go of those things which no longer serve us. This frees up any stagnant mental and emotional space to embrace those healing feelings of clarity, relaxation, release, focus, happiness, and flow.

Here are 5 ways to let go this fall:

  1. Breathe—wind is a key element in fall. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.
  2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.
  3. Resolve old hurts—what pains or hurt feelings can you release this fall? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of fall’s energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.
  4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others. I find a special joy and satisfaction when I get rid of something I no longer use and drop it off at my local Salvation Army or Goodwill. 
  5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain (more on that in an upcoming post) called The Glympathic System, sleep facilitates the cleansing and organization of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

Hot, Cold, Windy, Dry…Dressing the Part for Fall Health

Your Lungs are particularly vulnerable to winds and extreme temperature changes—both of which are present during the fall.

The best solution to both these problems is to dress appropriately for the weather, making sure you layer to avoid getting too hot or too cold.

I also recommend wearing a scarf often, even a light, stylish one will protect your Lungs and throat from the harsh winds.

Food to Emphasize (and minimize) in Fall

In the Traditional Chinese Medicine tradition, the flavor of fall is pungent and should be balanced with sour. This ensures the body’s mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs.

Some examples of foods to include in your meals this autumn include:

  • Cooked vegetables
  • Parsnips
  • Sweet potatoes
  • Horseradish
  • Garlic
  • Orange vegetables like winter squashes
  • Onions
  • Olives
  • Vinegars
  • Fermented foods (including yogurt, miso, sauerkraut, tempeh)
  • Adzuki beans
  • Navy beans
  • Walnuts
  • Chestnuts
  • Lemons and Limes
  • Apples
  • Pears
  • Spices: bay leaves, black pepper, chili, cardamom, cinnamon, nutmeg, turmeric, rosemary
  • Dark, leafy winter greens such as kale, chard, mustard greens, etc.
  • Warming soups and stews

Foods to minimize are those that create coolness and dampness, such as:

  • Uncultured dairy products like cold milk, cream, etc.
  • Cucumbers
  • Watermelon
  • Cold drinks
  • Raw foods (including salads, instead opt for cooked vegetables)
  • Noodles
  • Potatoes
  • Bread
  • Sugar

I hope this post has helped you feel more in tune with the season and all of its possibilities.

Follow these tips and you can rest easy knowing you have created a reserve of strength, happiness, and health for the fall and winter months to come.

Wishing you an abundant harvest,

-Dr. Patricia

September 24, 2020 0 comment
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The Immune Strengthening Power of Qigong

by Dr. Patricia June 4, 2020

There is a tidal wave of information going around right now about ways to strengthen your immune system.

Some of that information, like getting enough Vitamin C, eating well, and reducing stress is accurate and helpful.

However, there’s a lot of fear-based, sales-driven hype flying around too. Our immune systems have an amazing organizing intelligence, and while there are wonderful herbs and formulas that may be helpful, I’ll invite you to shift perspective for a minute from “What can I take/consume?” to “How can I harness and radiate this amazing intelligence that is my immune system?”

[Notice I said “harness” not “boost”! For more immune-nourishing strategies, check out my previous post: “Strategies to Support and Fortify (vs. “Boost”) Your Immune System: A Classical Chinese Medicine Wisdom for Optimal Health”.]

That’s what I LOVE about teaching and practicing Qigong.

This humble, gentle, meditative martial arts-based practice is accessible to anyone willing to learn, and will fortify your immune system just as well (if not better) than most pricey “immune-boosting” supplements. Please don’t misunderstand, as an herbalist, I love herbs, and I am so grateful to have witnessed their amazing power of healing in many patients throughout the decades. I guess I am somewhat of a health economist, in that why not use what you already have inside, and then if you need something outside yourself to supplement that good foundation, it is a great return on your investment: investment of time, money, energy, and consciousness.

This is why Qigong has been recommended in combination with acupuncture, nutrition, and herbs for centuries to prevent disease, provide for healing, and promote optimal quality of life physically, emotionally, and spiritually.

Today, modern science has begun proving what the ancients have always known about the immunomodulating effects of Qigong.

Let’s learn more about the science with these five incredible proven ways Qigong helps strengthen your immunity.

Four Proven Ways Qigong Strengthens Immunity

#1: Qigong increases your body’s ability to adapt to pathogenic invaders

Your body’s ability to “adapt” its response to defend itself against bacteria, viruses, etc. is known as immune modulation or immunomodulation; and it is paramount to health and vitality.

A study published in the International Journal of Behavioral Medicine showed that after a month of daily Qigong practice there was a significant increase of immune cells, specifically higher B-Cell counts (a type of white blood cell that secretes antibodies, antigens, and cytokines) compared to the control group 1.

Your body’s ability to adapt its response to invading pathogens is the bedrock of strengthening the immune system using TCM practices.

#2: Qigong is proven to have immediate immune benefits post session.

Not only has Qigong shown a positive effect after 1 month of daily practice, there is evidence demonstrating increases in both white blood cells and lymphocytes immediately after a single Qigong session 2!

So even if you can’t practice every day, your immune system will gain instantaneous benefit from just one session.

If this doesn’t scream instant gratification then I don’t what does.

#3: Qigong enhances your immune signaling mechanism

The immune signaling system of the body is critical for strong immunity.

The “signaling” referred to is the ability of immune cells to perceive and accurately respond to their environment to maintain balance.

So, not only do you want a robust immune response when a pathogen is detected, but you want a strong signaling system in place to alert your body’s defenses ASAP.

One study suggests that this response system is enhanced immediately following a Qigong practice by the increased release of growth hormone which primes the immune response 3.

#4: Qigong can prevent upper respiratory illness

In this pilot study, members of the University of Virginia Swim Team were given 3 weeks of Qigong classes. Swimmers are particulary prone to upper respiratory infections, so the goal of the study was to see if Qigong could reduce infection among participants.

The results were pretty impressive:

“Cold and flu symptoms showed a significant non-linear association with frequency of qigong practice (R(2) = 0.33, p < 0.01), with a strong, inverse relationship between practice frequency and symptom scores in swimmers who practiced Qigong at least once per week (R(2) = 0.70, p < 0.01).”

Imagine how much more beneficial Qigong could be if practiced more than once per week! Perhaps this information should make it into the pandemic news cycle.

I hope this information draws your awareness to the infinite healing power which resides within your own body.

So often, we believe to the myth that what we need to feel fulfilled, to feel safe, to feel powerful, to feel loved, to feel strong, to feel protected, etc. must be bought, or found outside ourselves.

During a vulnerable time like this COVID-19 pandemic, it seems the media, advertisers, and other entities try to drive this myth home even harder.

BUT, as you can see, when it comes to something as essential as caring for your immune health, nothing could be further from the truth.

You have what you need to heal from within. You always have, you always will.

The key lies in making time and space to cultivate and care for that healing power…and it will always serve you.

I hope this research and newfound knowledge empowers you to see passed any fear that may be standing in the way of your innate happiness and well-being.

To learn more about Qigong, check out:

  • What is Qigong (plus how to get started)?
  • Increase Energy, Focus, and Creativity with this Powerful Qigong Pose

June 4, 2020 0 comment
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Strategies to Support & Fortify (vs.”Boost”) Your Immune System: Classical Chinese Medicine Wisdom for Optimal Health

by Dr. Patricia April 13, 2020

Over the past several weeks, I have received many inquiries from folks interested in ways they can “boost” their immune system.

For every person I’ve spoken with, each had a different idea of what this “boosting” should look like, and some were wanting to follow recommendations they had read about online that had claims not based in reality. While I do appreciate the sincere intention to improve their health status, I was concerned that sometimes this approach can cause more harm than good.

For example, the last thing a person with an autoimmune condition needs is something to “boost” their immune system.

These requests inspired me to write about a topic I’ve been meaning to cover for quite awhile: the importance of cultivating an optimally-functioning immune system—one that is neither overactive or underactive.

Given the current pandemic, there has never been a greater opportunity to learn more about how our immune system functions so we can nurture harmony now and throughout our lifetime.

Why Classical Chinese Medicine doesn’t seek to “boost” immunity (a peek into ancient wisdom for modern times)

To begin this introduction on a comprehensive approach to immunity, I’d love to share some powerful principles of Classical Chinese Medicine—an ancient system of healthcare that has been in continuous practice for thousands of years.

Instead of “boosting immunity”, Chinese Medicine seeks to fortify your immune system, reinforcing the awe-inspiring wisdom and intelligence of your body.

If you have experienced acupuncture or have taken a Chinese herbal formula to assist with a health condition, you may be familiar with the principles of Chinese Medicine.

In this system, health is not simply the absence of disease or a diagnosis; instead Chinese Medicine guides us toward a lifestyle that includes living in harmony with the Tao, our true nature.

These principles view the human body as a microcosm within the macrocosm.

As such, Chinese Medicine has a rich history of understanding, documenting and practicing the nuances of the prevention and the treatment of disease. This system has always emphasized practices of prevention for several reasons: the obvious, to prevent illness, and a little-known secret to Western culture: historically, the Doctor of Chinese Medicine did not get paid if the patients were sick. Payment was only received if the patients were well!

Before looking more into these fundamental principles, I want to draw your attention to the big picture.

Often when I am in nature (which is as much as possible!) I feel a profound connection with the wildlife and plants. I am reminded of the amazing intelligence that permeates all of these organic systems.

I think of the 8.7 million species on the planet (!) that live and reproduce and die (usually) without human assistance.

My experience on a hiking trail taking in this vast vitality often brings me to a deep sense of gratitude for the intelligence of my own body; and the magnificence of the trillions of cells that perform complex functions without my conscious awareness (as well as the intelligence that governs the life cycles of those 8.7 million other species).

We are truly and thoroughly interconnected with the natural world, even if we’re largely unaware of it.

Now, back to Chinese Medicine….

Chinese Medicine begins an inquiry by recognizing this intelligence of the body with gratitude and awe, acknowledging our interconnectedness.

Then, engaging with this intelligence, we look to see what areas need support and/or what areas need to be cleared of stagnant energy or blockages.

While this attention to our inner intelligence may sound esoteric, the application of these principles is very practical.

Let’s take a at look several principles from Chinese Medicine that will empower you to fortify—rather than boost—your immune system.

Qi, Wei Qi and Immunomodulation

The Chinese look to the concept of Qi—pronounced “chee”—to name the life force that permeates the universe.

When applying this concept of Qi to our immune system, I often liken Qi to the profound intelligence that permeates our very being, and like the universe, is astonishingly complex and yet elegantly simple.

Rather than immune boosting, which may move you further from balance, Chinese Medicine principles look to support immunomodulation, which can be defined as the art and science of supporting the intelligence of the immune system.

Here’s an analogy: immunomodulation is like deciding to take better care of your car. With this mindset, you would change the oil filter regularly, choose better quality gas, and get timely tune-ups. Then, when you are going on a long road trip, you know your car is capable of peak performance.

The key here is harmony. You don’t want an immune system that is overactive or underactive.

Instead, it is important to reinforce and fortify with a comprehensive approach.

The fundamental principles of healing detailed in Classical Chinese Medicine have been echoed by traditional medical systems around the world as well as leading figures in the history of medicine.

Paracelsus, a Swiss physician who established the role of chemistry in medicine, believed that Man is a microcosm (or a little world) because he is an extract from all of the stars, planets, and elements of the whole firmament; we are their quintessence.

He is known for stating, “Medicine is not only a science; it is also an art. It does not consist of compounding pills and plasters; it deals with the very processes of life, which must be understood before they may be guided.”

-Paracelsus

Hippocrates, known as the father of modern medicine, shared the reverence for this healing force within us:

“Everyone has a doctor within him or her. We just have to help it in its work. The natural healing force within us is the greatest force in getting well.” .

-Hippocrates

Chinese Medicine affirms this sense of interconnection in the concept of “Wei Qi,” which is known as our protective energy, our first line of defense against all illness.

Wei Qi serves as a protective coat around the exterior of the body.  Wei Qi has been an important concept in Chinese Medicine for thousands of years; it was first described over 2000 years ago in the Huangdi Neijing, The Yellow Emperor’s Classic of Medicine, the earliest and most important of Chinese Medicine classic texts.

In their book Chinese Medicine for Maximum Immunity: Understanding the Elemental Types for Health and Well-Being, Jason Elias and Katherine Ketcham describe Wei Qi as:

“a massive assemblage (more than a trillion strong) of gardeners and groundskeepers who work around the clock hoeing, weeding, irrigating, and fertilizing to assure the integrity and vitality of our internal ecosystem.”

–Chinese Medicine for Maximum Immunity: Understanding the Elemental Types for Health and Well-Being,

They also describe Wei Qi as an army of sentries who guard the body, keeping it safe. As such, Wei Qi is the specific and extraordinary ability of our bodies to resist external pathogens (bacteria, viruses, allergens, etc.).

To sustain this invincible force field, Wei Qi relies on a supply of energy, and this is where our own habits and behaviors come in.

We can either weaken our Wei Qi, or we can optimize it. Many behaviors of modern life, especially in times of turmoil, tend to weaken Wei Qi!

How Can Wei Qi become weakened? 

  • Unprocessed emotions, such as anger, grief, blame, fear, shame, and worry. Sometimes we hold on to these emotions for years, or we project them onto others. Either way they fester, resulting in inner disharmony. Healthy emotional expression is crucial for optimal immunomodulation.
  • Poor diet, especially where too much sugar, refined carbohydrates, and processed foods are involved, contributing to inflammatory processes and nutrient deficiencies.
  • Smoking and excessive alcohol consumption.
  •  The overuse of antibiotics and some pharmaceuticals.
  • Too much screen time, poor sleep, and focusing more on the past or future rather than the present. 
  • Lack of time in nature.
  • Lack of enjoyable movement.
  • Lack of fresh air and sunshine.
  • Participation in toxic relationships. 
  • Lack of self-reflection/self-awareness.
  • Lack of humility.
  • Judgement of self and others.

Sound familiar? Many of us experience at least one of these aspects that weakens our Wei Qi.

The good news is with awareness and adjustments in our habits, we can reinforce our Wei Qi and even become stronger as we grow older.

Below are a few simple strategies to fortify and reinforce Wei Qi.

Strategy #1: Optimize your nutrition

What we eat has a significant and lasting impact on our immune health.

Chinese Medicine principles encourage nutrient-dense ways of eating, believing that food itself is medicine, keeping in line with what all traditional medical systems have emphasized throughout history. 

There is an emphasis on eating with the seasons, thereby keeping in harmony with the larger world around us.

Hippocrates, the Greek father of medicine, also saw the power of food. Teaching that we could find the natural healing force both within ourselves and in the food that we eat, he famously said, “Our food should be our medicine, and our medicine should be our food.”

You have likely seen conflicting information on what to eat.

Underneath the hype, what consistently rings true in research and the wisdom of the ages is to eat real food.

I know that may seem overly simplistic, however since 60% of  the American diet consists of processed foods1, it cannot be emphasized enough in our discussion of optimal immunity.

Choose nutrient-dense organic food, such as a variety of fruits and veggies, healthy proteins, and beneficial fats. Look for a variety of plants so you take in a greater array of phytonutrients. Eat what you can digest, assimilate, and eliminate well.

Eliminate refined sugar, and if you need something sweet, try dates. If you have sugar cravings, try these tips.

Finally, if you want a useful mantra for your diet, Michael Pollan, in his 2008 bestselling book In Defense of Food: An Eater’s Manifesto, suggests, “Eat good food. Mostly plants. Not too much.”

As the 70-80% of our immune system resides in our gut, it is good to include prebiotic foods in our diet to feed our healthy bacteria.

Onions, leeks, and garlic are examples of prebiotic foods that are easy to add to your meals to assist in fortifying your immune system. To learn more, check out: “Your Best Sources of Prebiotics May Already Be In Your Kitchen”.

Another way to support optimal immunity with food is to incorporate immunomodulating mushrooms such as shiitake and maitake. They are delicious when added to a stir-fry!

Chinese medicine also offers quotable advice with this proverb:

“He that takes medicine and neglects diet, wastes the skills of the physician.”

Your food is an edible medicine cabinet!

Cook With An Abundance of Herbs and Spices

One of the best ways to support optimal health (and improve your culinary skills) is to incorporate herbs and spices into your everyday cooking.

Herbs and spices are very concentrated in nutrients and often have anti-microbial and immune-supportive properties. (Think of the great flavors of oregano and rosemary, or the warm comfort evoked by cinnamon.)

Some of my favorite herbs and spices to cook with include: turmeric, ginger, cilantro, dill, cinnamon, rosemary, and oregano.

I use fresh herbs (usually in a significantly higher amount than the recipe calls for—if I even use a recipe) in virtually every meal I make. It is a great way to receive their health benefits, enjoy delicious flavors, and inspire creativity!

If you’re not sure how to use herbs in your cooking, start by following your own wisdom and creative instincts. Often your body will tell you what it needs, finding pleasure in the herbs that will support you and aversion to those that aren’t quite right at the moment. 

If you are interested in incorporating herbal medicine formulas to assist with specific health challenges, please consult with your healthcare provider who is licensed or certified in Herbal Medicine.

On Individual Nutrients and Supplements

While nutrition is your foundation, supplements can also help you support your immune system. That said, remember that supplements are just that: an addition to a healthy diet and lifestyle. Please don’t underestimate the power of food as a foundational piece to an optimal immune system.

There is no supplement that can take the place of good sleep, nor is there a supplement that can magically shift your immune system when it is exhausted from watching the news all day. 

Be wary of magic bullet claims in supplement advertisements.  If interested in supplementation, please consult with your healthcare practitioner to see what supplements could be beneficial for you and are not contraindicated.

All vitamins and minerals support the immune system in some way. Below I highlight some of the nutrients that help regulate the innate and adaptive immune system:

  • Zinc: This key immunomodulating mineral can be found in foods such as beef, clams, oysters, crab, legumes, nuts, egg yolks, and seeds.
  • Vitamin D: You manufacture Vitamin D in your own body, ideally from appropriate sun exposure. Many people are low and don’t know it. Given the importance of optimal Vitamin D levels for immunomodulation, it is important to get your Vitamin D level tested so your healthcare provider can advise appropriate supplementation (if needed). You may also want to consider cod liver oil as a beneficial source.
  • Vitamin C: If you are eating a nutrient-dense diet with abundant fruits and vegetables, you can get healthy amounts of Vitamin C from strawberries, citrus, and pineapple, as well as from broccoli, kale, and bell peppers. Some practitioners recommend supplementing with 1000 mg daily for added support, especially during seasonal health challenges, as Vitamin C assists in reducing oxidative stress to the cells.
  • Vitamin A: This nutrient is especially helpful in maintaining mucosal cells, which function as a barrier to infections. Vitamin A is plentiful in the diet, and is found in meat, fish, and eggs. Previtamin A (aka: beta carotene) can be found in plant foods such as sweet potatoes, kale, and carrots.
  • Selenium: Sources of this valuable immuno-supportive mineral are Brazil nuts, walnuts, and fish. 
  • Vitamin E: This vitamin assists the body in fighting infection and can be found in spinach, nuts, and seeds.

Strategy #2: Hydrate everyday

While both simple and seemingly obvious, drinking plenty of water is another key to supporting your immune system.

Get tips to help you drink enough water (including fun recipes) here.

However, drinking enough (typically 8-10 glasses a day) is only part of the hydration equation. According to Chinese dietary theory, all beverages must be room temperature or warmer…which means ice cold drinks should be minimized.

The reason is your digestive system will only absorb food or liquids that are 100 degrees Fahrenheit or warmer. Any cooler requires your body to expend extra energy bringing it up to temperature. This isn’t a big deal if you have the occasional cold beverage or ice cream, however if you make it a habit this can deplete your digestive fire/Qi contributing to a variety of health concerns.

For this reason, I recommend sipping on room temperature water or hot herbal (or green) teas.

Strategy #3: Practice movement and meditation regularly

It is important to enjoy moving your body on a regular basis and engaging in practices that allow you to cultivate a quiet mind.

Many studies have linked exercise to healthy immune markers. For example, the American Journal of Medicine published a year-long study in which female subjects were asked to walk for 30 minutes every day, which resulted in a 50% less chance of upper respiratory infection than women who did not exercise2.

Multiple studies have demonstrated that the practices of Qigong, Tai Chi, and meditation provide significant benefits to the immune system (and these practices all assist in cultivating a quiet mind and nervous system regulation).

For example, a study published in the International Journal of Behavioral Medicine demonstrated that Qigong exerted significant immunomodulatory effects on components of both innate as well as adaptive immune response3, demonstrating how much power we have within us when we harness it.

In our consumer culture, we often lean towards “what can I take?” for a health condition. We forget that we have such potential for optimal immune functioning within us, ripe for expression, released through the enjoyable, simple (yet profound), scientifically-backed practice of Qigong, a practice that boasts thousands of years of safety and effectiveness!

Strategy #4: Sleep like your life depends on it

Common sense plus lots of experience tells most of us how important quality and quantity of sleep are for optimal immunity. There are many studies to back this up. For example, in a study reported in February 2019 in the Journal of Experimental Medicine, researchers found that a good nights’s sleep can enhance specialized immune cells called T cells. It is important to practice good sleep hygiene, especially where electronic devices are concerned. It is recommended to turn off your electronic devices at least two hours before bed, as these devices interfere with the body’s release of melatonin, the body’s sleep-inducing hormone. Personally, I notice the sleep-inducing effects of reading actual physical book at bedtime. Read about specific tips to help you sleep better here.

Strategy #5: Be aware of your emotional wellness—What are you feeling? vs. What are you feeding?

While food, water, and exercise are very important, one of the most significant contributors to healthy Wei Qi is emotional wellness.

I am around little humans and dogs of all sizes on a regular basis, and I notice how they seem to express themselves fully and then move on.

Many adults do the opposite, holding on to resentment, swallowing anger, or keeping grief pushed down as far as possible. Remember, unprocessed emotions weaken Wei Qi!

Chinese Medicine looks at all emotions simply as energy that needs to be processed in a healthy way.

I think of it as letting your emotions go through all of the cycles in a washing machine. If they get stuck in the wash cycle they are too soggy; if they get stuck in spin, they’re too dry!

To foster emotional wellness and strengthen your Wei Qi, one of the most important things you can do is to feel your feelings.

Emotional wellness is not about “trying to think positive.” It is not putting a positive spin on interactions and events. And it doesn’t mean projecting blame onto another or acting out.

It means becoming more of an observer, noticing sensations in your body that may be associated with feelings or emotions, and allowing yourself to have the full experience, without shoving it inside or projecting it outwards.

When we feel our feelings rather than repressing them or projecting them onto others, we allow space for insights and awareness to bubble up from within, moving them into your conscious mind.

In Chinese Medicine theory, for every unprocessed emotion, there is a virtue underneath available for expression.

Processing our emotions allows access to inner wisdom and can open up a portal for true transformation. 

You know that sense of peace and clarity you often get after a good cry? Researchers have found that crying can increase feel-good endorphins such as oxytocin, and the tears actually release excessive stress hormones such as cortisol.

Fortunately, learning how to have healthy emotional expression is becoming more mainstream. Many mental health professionals incorporate therapies that provide their clients with a toolset for experiencing their emotions.

These include somatic therapies such as Eye Movement Desensitization and Reprocessing (EMDR) and Somatic Experiencing (SE).

Acupuncture and acupressure can also assist in moving blockages. In fact, emotional wellness is one of the main reasons people seek acupuncture treatment.

Tapping techniques, such as Emotional Freedom Technique (EFT), can also be supportive in moving through challenging feelings and circumstances.

Restrict Your Media Intake (especially during traumatic times)

As Chinese Medicine reminds us to mindfully choose what nutrition we put into our mouths, it also suggests that we safeguard our minds.

Please do not watch the news all day. With all due respect to important media coverage, there are huge profits being made by keeping you stimulated all day. “If it bleeds, it leads” is a commonly known term used in the media.

You have the power in your hand to Turn. It. Off. Decide for yourself the media plan that nourishes you and stick to it.

In March 2020 a paper was published in Health Psychology highlighting how media exposure during shared trauma may have long-term consequences on physical health4. The researchers urge the public to limit media consumption: stay informed, but stay away from sensationalism and repetitious coverage of events.

I deeply share the researchers’ urging.

You get to decide what media consumption plan supports your physical, emotional, and spiritual health. As an example, I’ll share what works best for me. 

I do not watch news on television. The way news is presented to me feels like everything is urgent, and that doesn’t work for me.

I get my news by reading it online from various news outlets, as well as sites of independent journalists, and I choose articles that I feel are important and informative.

I will also read articles that I find ridiculous sometimes, so I can be exposed to various perspectives, and often I am humbled when I realize I was incorrect (remember, humility supports Wei Qi). I appreciate various points of view. I think it’s healthy to not just read the opinions of people who I agree with, but to read various perspectives and see if I can learn something.

As a lifelong learner, reading from various news outlets feels right to me. During times where we need to especially stay informed, I’ll check in once in the morning and once in the evening. 

Another challenge to emotional wellness may be in comparing yourself to others.

As you look around, you’ll see that some people are feeling fear and worry. Some people are feeling inspired and hopeful. Some are feeling sadness or anger. Many are feeling a combination of feelings.

Not letting ourselves feel our actual feelings lets them get stuck and they often come out as blaming, shaming, judging, and projecting.

For example, you may see positive things on social media of people taking up new hobbies, or volunteering, and so on; this may cause you to think you should be doing something, when actually you have been doing tons of things your entire life and you actually just want to take naps (and bravo for that!).

Or you may be feeling inspired by the kindness your neighbors are showing but you may be thinking you should be feeling more worried instead.

When we compare ourselves to others habitually, it interferes with our sense of personal intuition which would naturally guide us to do what is right in all circumstances.

Does that means we shouldn’t be inspired into action by someone else’s kindness or ingenuity?

Of course not, because feeling inspired is different than feeling one “should” or “shouldn’t” do something, isn’t it? When we act out of inspiration we often feel uplifted, enthusiastic, and authentic; whereas when we act based on comparison we lack that true sense of assurance and self expression.

Another angle to consider: your Qi is your power.

When you engage in reading or watching negative news all day, it drives home the idea that power exists outside you, not within.

To counter this power shift, for every minute of news you watch, I recommend meditating, doing yoga or Qigong, or being in nature for at least ten minutes.

Of course, it is important to be informed; however, turning toward your creative nature feeds your soul. You begin to tune into creative solutions.

Just think, right now as you are reading this, there is a solution or answer to something! It resides within you. It will most likely not be revealed as you are watching the news!

It usually is revealed in the silence and stillness within while playing, relaxing, dreaming, meditating, in nature, practicing Qigong or yoga, or standing in the shower.

As a fellow human sincerely wanting the best for every human and creature on the planet, I encourage you to ask yourself, “How do I really feel?”

Take a breath. Let yourself feel your feelings. Not someone else’s.

Emotional wellness is not “trying to be happy” or “trying to be nice” or “feeling what everyone else is feeling.”

It is about actually taking responsibility for your emotions, and feeling your feelings.

When you do that, you release blocks and you will notice that you will trust yourself more.

The intelligence that rises is intuition. Over time, your intuition will become a way of life, not a special gift you may think of as esoteric or something that others have and you do not. It will become a trusted ally.

As you let yourself feel all of your feelings, you will experience the joy of being not bound by outer circumstances. All feelings are to be honored so they can fuel your physical, mental, and spiritual wellness.

Chronic stress weakens the immune system.

As it is important to honor your feelings, be careful what you feed.

For example, you might feel fearful about something. By letting yourself feel the fear and engaging in a supportive practice or therapy to allow the fear to be processed in a healthy way, you are not feeding fear, you are feeling fear.

If you feel fear and then watch the news all day, you are feeding fear, elevating stress hormones which can wreak havoc on your health.

The takeaway here is for optimal immunomodulation and abundant Wei Qi, feel your feelings and emotions, however, you get to tend your own garden, so you might not want to feed what you don’t want to GROW.

Here are some other creative ways of regulating your nervous system during this unique time:

Breathe Properly To Support Optimal Immunity (Not A Breathing Technique)

For those of you who have read my book or articles, attending my lecture, or visited my practice, you may know how passionately I feel about reminding folks about the incredible power that can be harnessed by breathing properly. While the term “breathing properly” isn’t as catchy or sexy as some of the names of breathing techniques, it could be the most important habit to fortify your immune system and resilience.

Just like we understand the difference between dieting and making a lifestyle change to eat whole, unprocessed foods, similarly breathing that supports optimal immunity is not a breathing “technique” to incorporate only when we are thinking about it or in special classes which incorporate breath awareness, such as qigong, tai chi, or yoga. Proper breathing is something to incorporate regularly–in every breath.

A Quick DIY Test Reveals if You’re Breathing Properly

Whenever I lecture, I ask the audience (often composed of health professionals and people with healthy habits) to take a deep breath.

Virtually everybody breathes into their chest, which is not what we want. Proper breathing involves breathing into your diaphragm or belly, with a still chest and shoulders.

Are you breathing properly?

To find out, try this quick DIY breath test at home:

Bring your awareness to your breath, breathe in deeply, and as you’re doing this, ask yourself the following questions:

A: Do my shoulders move when I breathe?

B: Does my chest or my belly puff out?

If your shoulders move up when you breathe and/or your chest puffs out more than your belly, then you are not breathing properly.

What is Proper Breathing (and how to do it)?

Proper breathing is also known as diaphragmatic breathing, deep breathing, or belly breathing…and it’s incredibly simple to re-learn.

Here’s how to do it:

  1. When you breathe in, sit up straight (posture counts) concentrate on filling your belly with air. Your belly should stick out…so let it!
  2. Move your shoulders and chest as little as possible (this will get easier as you practice).
  3. Exhale fully, emptying out your lungs.
  4. Repeat over and over.
  5. If you forget and find yourself chest-breathing again, just gently bring yourself back to that awareness and re-adjust your breath.

For more guidance and on how to breathe for optimal immunity, see “How to Breathe Properly for Optimal Health, Sustained Energy, and a Quieter Mind.”

Plant Seeds of Hope, and Watch Beauty and Joy Blossom with a Victory Garden

Times of cultural upheaval are perfect for starting and cultivating a garden.

The practice of planting Victory Gardens began in World War I and continued throughout World War II, both as a way to boost food production, but also to build morale.

During a time when many people felt anxious and disempowered, gardening allowed them to tune into nature, stillness, and their own connection to the intelligence of the universe.

When things feel out of control and one can feel powerless, planting a seed and watching it turn into food allows hope, beauty, and gratitude to blossom within.

I have been enjoying organic gardening since I was a teenager, and I hope you decide to give it a try. It’s very enriching physically, emotionally, and spiritually—as well as being fundamentally practical—it is an amazing feeling to grow one’s own delicious nourishing food! 

The socially distant grocery store mindfulness practice

Another technique for sustaining your Wei Qi is to cultivate the willingness to have a shift in perception.

Here’s an example: I had a mindful meditation moment in the market near my home the other day. When I walked in, many of the shelves were bare as had been the case for the past few weeks. I found myself walking around feeling grateful for what was there.

Instead of having everything in plenitude at my beck and call as I had been used to, I became intimately aware of the fact that many people around the world haven’t had food available on a regular basis for most of their lives.

I realized, “This is the closest I’ve come to this experience and there is still plenty in the supermarket.” I found myself walking aisle by aisle in a state of gratitude, noticing foods on shelves I hadn’t noticed before.

It was, dare I say, kind of a spiritual experience. I also became aware of how powerful a change in perception or perspective could be.

I left the market more peaceful and more grateful than when I walked in.

Receive the gifts that come with being of service

Being of service is another powerful way to sustain your Wei Qi. Many of us find ourselves wanting to contribute to the greater good and be part of a community, but at the time of this writing we’re not within six feet of (most) other humans.

I realize some of you are juggling working from home and homeschooling at the same time, so reaching out further may not feel like an option. However, some of you may be alone and feeling isolated, and you wish you could be closer than six feet to another breathing being.

Well you can! There is a great way to contribute and connect with a living breathing ball of love…this could be a great time to foster a dog, cat, bunny, or other pet!

I have been a volunteer at my local shelter for well over a decade, and I find it one of the most rewarding experiences of my life. At this point in time, the shelters are closed to the public. While in many cities fostering and adoptions have increased, there are still many shelters that are overcrowded and understaffed and in need of the assistance from the community.

Fostering a dog, cat, bunny, or available pet of your choosing really will make your Wei Qi really happy!

It covers so many aspects: You are no longer isolated––check. You are giving back–-check. You are supporting many communities, from the overworked staff and volunteers at animal shelters, to the people who may have lost jobs or homes and to those who are too ill to take care of their animals and they have ended up at the shelter—check.

While you are home you can have a new furry friend, and, if you want to adopt, great. If not, simply return the pet to the shelter once the shelters are open and the public can return to adopt.

Fostering also helps the shelter personnel so much because information from the foster helps to get the animal adopted. Win-win-win situation!!!

There is great power in doing nothing: introducing “Wu Wei”

For those of you who roll your eyes at the constant stream of posts on what you could be doing during this unprecedented time (i.e. time to learn a new language, take an online course, etc.), I have great news for you! The power of Wu Wei—the art of doing nothing—is just for you. An immuno-supportive approach that encourages us to live in harmony with the Tao, our true nature, is the practice of Wu Wei.

Wu Wei refers to the seemingly paradoxical idea of “effortless action” or the “action of non-action.”

When athletes talk about being in the zone, when their bodies move without effort in response to the game around them, they are experiencing Wu Wei.

Wu Wei is being in flow, letting go of what we think we are supposed to do and instead simply being. We relinquish rigidity and striving, and replace them with a sense of harmony. We come close to this experience when are doing things we love or when we’re experiencing reverence for the natural world.

The practice of Wu Wei allows us to embody the truth that our value is not in being productive; it is in being authentic.

As we live in a consumer culture, Wu Wei serves as a wonderful reminder to bring us back to our essential self.

As we are human beings, not human doings, practicing Wu Wei gives us permission to connect deeper to our true nature. Then our “doing” can come from inner guidance from our “being” not from our “shoulds,” habits, conditioning, addiction to being busy, etc.

Wu Wei is kind of the opposite of “trying to stay busy”. It is inspired action.

The practice of Wu Wei can assist in tonifying the parasympathetic nervous system (rest, digest, and restore) and guide us away from a chronic sympathetic (fight or flight) dominant pattern, thus fortifying immunomodulation.

If this feels like the right path, take some time to slow down, revel in silence, and listen to your inner voice.

Get a notebook and pen and do some journaling. This simple shift of awareness will do wonders for your Wu Wei, quietly building your inner energy forcefield.

Harness infinite intelligence within you

Let us never underestimate the power of giving our body, mind, and spirit what supports our highest good. Not excessive, not deficient.

A recent health wake-up-call kind of study highlighted the importance of lifestyle choices in that only 1 out of 8 Americans have metabolic health5, which is defined as having optimal levels of five key markers: blood glucose, triglycerides, high-density lipoprotein cholesterol, blood pressure, and waist circumference, without the necessity of  medications.

People with underlying health conditions such as diabetes, chronic heart disease, and obesity have been found to be especially vulnerable to complications from viral infections.

As these underlying health conditions often improve or even reverse with an adjustment of lifestyle factors, now is an ideal time to become aware of any excessive eating patterns, be it overeating, under-eating, emotional eating, or defaulting to less-than-optimal eating habits in lieu of the current global situation.

That’s not to say you can’t, or shouldn’t, indulge a little to help lighten the mood. But don’t let that be your primary source of comfort, especially during a time when your immune system needs strength.

In closing…

When I sat down to write this, I didn’t anticipate creating an essay of this length.

However, the spirit moved me (as they say) to cover the basics of what it means to truly fortify your immune health: physically, emotionally, and spiritually. While this post is certainly longer than most I’ve written, I feel like I’ve barely scratched the surface of the depths of the intelligence that resides within us. I will be writing more on ways we can harness this intelligence, with emphasis on the immune aspects, in future posts.

My hope is that by reading this you have been reminded of the a magnificence that is present in every cell of your being; this intelligence is your very life, it is breathing you! 

And it exists within YOU, not somewhere else, and is available to you 24/7/365.

By practicing the strategies discussed today, you will nurture that innate healing intelligence so it may serve you during easy times and challenging times, today and all the days of your life.

And while washing your hands and following other important CDC guidelines, please remember—joy, love, kindness, and laughter are extremely contagious!

May we spread these gifts far and wide as we live in appreciation of all things.

References:

April 13, 2020 0 comment
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Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind

by Dr. Patricia March 19, 2020

Spring is certainly in “full bloom” here in Southern California, and there is amazing beauty springing up everywhere. Waterfalls and creeks are flowing abundantly, birds are chirping, and my tortoises are out of hibernation.

According to Traditional Chinese Medicine (TCM), spring is the quintessential time of creating, cleansing, activity and movement, growth, and renewal.

In Traditional Chinese 5-Element Theory (the basis of TCM assessment which encompasses wood, water, metal, earth, and fire) spring is associated with the Wood element.

It’s also an auspicious time to focus on releasing emotions that no longer serve us—specifically those rooted in anger, resentment, frustration, and lethargy.

Just like bare, dormant trees being to grow buds and blossom; we too can harness the power of spring to slough off the old and usher in a fresh, beautiful new experience of health, mental clarity, and emotional well-being.

In today’s article, we’ll look at how to most effectively take advantage of the spring season for renewed health, including:

  • Which organs and meridians are emphasized in springtime
  • How to support your body’s natural detoxification processes
  • The most healing spring foods
  • The best way to maintain immune health and avoid springtime colds
  • Emotional spring cleaning strategies

Spring is All About the Liver and Gall Bladder

The Liver and Gall Bladder are at their peak of activity during the spring, making it a perfect time to focus on supporting their function.

The Liver and Gall Bladder work together to move blood and bile, and play pivotal roles in:

  • Spleen and Lung health—which can affect your immunity and susceptibility to seasonal allergies
  • The tendons—which can impact flexibility and strength
  • And your eye health—clear vision moving forward

While there are many ways to support your Liver and Gall Bladder, my advice is to take your cues from the season and take it slow.

For example, the color green is predominant in spring and the taste of spring is sour—these are perfect places to focus your eating awareness.

Leafy greens like dandelion, watercress, chickweed, baby greens, chard, lettuces, sprouts, and arugula all have powerful Liver/Gall Bladder purifying qualities, and can be easily incorporated into your diet.

Lemon or apple cider vinegar are also beneficial to move bile, especially taken in warm water first thing in the morning.

There are herbs which are known traditionally to offer support to the liver and gallbladder . Your practitioner can recommend the best regime for you, but some common herbs include:

  • For the Liver:
    • Bupleurum
    • Chicory root
    • Dandelion
    • Milk thistle
    • Turmeric
  • For the Gall Bladder:
    • Artichoke
    • Hydrangea
    • Radish

The Most Healing Springtime Foods

In addition to those listed above, the following are springtime foods for detoxification, balancing Liver/Gall Bladder Qi, and supporting emotional healing:

  • Arugula
  • Basil
  • Bay leaves
  • Beet
  • Black sesame seeds
  • Broccoli
  • Broccoli Rabe
  • Cardamom
  • Carrots
  • Celery
  • Chives
  • Coconut milk
  • Complex carbohydrates (brown rice, millet, potatoes, amaranth, etc.)
  • Cucumber
  • Daikon
  • Dill
  • Grapefruit
  • Green Tea
  • Legumes
  • Lemon
  • Lettuce
  • Mint teas
  • Oranges
  • Radishes
  • Sea vegetables
  • Seeds
  • Spring Onions
  • Watercress

The Secret to Maintaining Springtime Immune Health (Keep One Foot in Winter and One Foot in Summer)

At the first sign of spring, it is so tempting to clean out our closets and pack up our winter clothes.

However, like fall, spring typically hosts high winds; which means we need to layer up if we want to protect ourselves from spring colds, allergies, and other immune-related challenges.

This doesn’t mean you have to wear a down coat if it’s 70 degrees out, of course. But a light scarf and windbreaker can go a long way in protecting your lungs from the effects of excessive wind.

It’s also advisable to continue consuming warm, cooked foods and liquids, in addition to the more cooling foods mentioned above (salads, etc.).

It can help to think of spring as a transitional season, where we keep one foot in winter and one food in summer for optimal health.

The Emotional Side of Spring Cleansing and the Liver/Gall Bladder

Spring is one of the best times of year to make some intentional personal and emotional development progress.

Why? Because the Liver, as the Yin organ, is responsible for the smooth flow of blood and emotions throughout the body.

It is also the organ most affected by stagnant emotions and stress.

Therefore, Liver stagnation or an overactive Liver can cause some significant emotional build up.

The Gall Bladder, as the Yang organ partner to the Liver, is responsible for storing and excreting bile and governs decision making, planning, dreaming, inspiration, and assertiveness.

If you’ve been waiting for the right time and the right back-pressure to inspire an emotional or spiritual breakthrough, take advantage of the spring season.

While bolstering Liver/Gall Bladder health can help move nearly all emotions and stressors, the following emotional discords are directly related to these organs according to Chinese Medicine wisdom:

  • Anger
  • Depression
  • Frustration
  • Inability to forgive
  • Indecisiveness
  • Irritability
  • Lack of assertion
  • Lethargy
  • Letting go of old habits or pain
  • Procrastination
  • Rage
  • Resentment
  • Unfulfilled desires

In contrast (and more importantly), the emotional signs of healthy Liver/Gall Bladder Qi flow include:

  • A forgiving spirit
  • Assertiveness
  • Decisive
  • Even-temper/go with the flow
  • Fulfilled
  • Happiness
  • Inspired
  • Joy
  • Passionate
  • Willingness to let go

Best Spring Stress Busters and Emotional Healers

When it comes to emotional balancing, de-stressing, and nourishing your spirit take your cues from the season.

For example:

  • Take advantage of the warmer weather to get outdoors as much as possible (exercise and meditating outdoors is a great way to do this)
  • Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, rebounding, swimming, etc.
  • Get your hands dirty and start an herb or vegetable garden
  • Walk through nature and listen to the birds sing
  • Call up an old friend you haven’t spoken to in a while and have a good chat
  • Laugh
  • Spring clean your home
  • Try something new
  • Find ways to expand your social circle like volunteering, hosting an event, starting a Meetup or joining a local club
  • Forgive as much and as often as you can
  • Do something spontaneous to rev up that sense of adventure
  • Check things off your to-do list
  • Enjoy a sauna, steam, or soak to help with detoxification
  • Get a facial and/or body treatment to slough off that dull, winter skin
  • Walk barefoot to get grounded and reconnect with the season

To recap:

  • Focus your attention on your Liver/Gall Bladder channel with respect to diet, stress, and lifestyle
  • Keep warm and protect yourself from the wind. A light coat and scarf will do the trick in most climates
  • Focus on of green, sour, and seasonal foods to help support Liver/Gall Bladder health
  • Allow your awareness to be on being emotionally flexible
  • Schedule an appointment with your local acupuncturist for a seasonal support session

Spring cleaning really does start from within.

Wishing you a joyful spring season of renewal and possibilities,

-Dr. Patricia

March 19, 2020 0 comment
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What is Qigong (plus how to get started)?

by Dr. Patricia January 5, 2020

“If you want to be healthy and live to be 100, do qigong” – Dr. Oz

Dr. Oz has been instrumental in bringing greater public awareness to various aspects of Eastern and integrative medicine. The quote above was from an interview with Oprah in 2007. Although has been quite a few years since Dr. Oz shared his enthusiasm for qigong with such a large and captive audience, a renewed interest in this ancient practice with countless modern applications continues to rise.

And while I sincerely appreciate Dr. Oz’ perspective on the amazing longevity benefits of qigong, longevity is just one of its incredible superpowers.

As a 30+ year qigong student as well as an instructor for over a decade, I am always deeply humbled by its power to renew, transform, and heal body, mind, and spirit.

There is even a hospital in China known as the “medicineless hospital”, where daily qigong practice is the sole modality used to heal the sick from countless ailments.

So yes, qigong may indeed add more years to your life, but more importantly it can significantly enhance the quality of your life, health, and vitality.

Today, we’ll focus on the basics of qigong, how it differs from the more widely known practice of Tai Chi, a sampling of its many documented health benefits, the new research surrounding this ancient healing art, and a way to get started

What is Qigong?

The word qigong (pronounced: chee-gong) means: “Qi” (energy or life force), “gong” (a skill acquired through consistent practice).

Qigong is many things, but at its most foundational level it is an ancient Chinese martial arts practice that includes movement, meditation, breath awareness, self-massage, and healing sounds to enhance vitality and inner peace.

It has been practiced for thousands of years as an aspect of Traditional Chinese Medicine, thus there are thousands of different types of practices, schools, and lineages.

Unlike other forms of martial arts and exercise, qigong is universal in that it can be practiced by any person of any age and ability; either through self study (known as “Personal Qigong”) or with an instructor (known as “Clinical Qigong”).

Even if you’re 99 years old in a wheelchair or hospital bed, you can still practice various aspects of qigong to enhance your quality of life…it’s that inclusive and versatile.

How you choose to practice qigong depends on your goals, skill level, and objectives.

Some people cultivate a practice to improve their health (and we’ll get into the many health benefits coming up) and reduce stress. Others see it as a path to enhance their personal growth and spiritual awareness. While others still practice it as a martial art.

A qigong practice can also be cultivated within a more clinical setting with an instructor to deepen understanding and/or toachieve a specific health/spiritual milestone.

There is also a practice known as external qigong, in which the qigong practitioner focuses their cultivated healing energy (or “qi”) to another person to support a healing process.

In my experience as a teacher and student, I’ve observed that people often start off on a specific path to improve their health, then wind up broadening their practice to include a spiritual and/or martial arts component.

The path to discovering and mastering one’s qigong practice is a very personal and organic journey.

It really is a practice you grow into for your entire life…and never get bored or burnt out. I practice some aspect of qigong daily, and I am always finding something new and interesting within the practice.

Difference Between Tai Chi and Qigong

I am often asked “what is the difference between tai chi and qigong?” Tai chi and qigong have many similarities and interchangeable health benefits, yet most practitioners would agree they are fundamentally different practices.

The name “Tai chi” relates to finding balance between two opposing forces, yin and yang. Like qigong, its application in practice is vast and varied and it can be cultivated to enhance health, spirituality, as a martial art, or in a more clinical setting.

Tai chi actually has its roots in qigong—in other words qigong is the parent of Tai chi.

Qigong and tai chi differ in how they are practiced.

Tai Chi involves constant movement, whereas qigong incorporates many static poses…kind of like the difference between flow yoga and traditional yoga.

Tai chi also focuses more on the cultivation and development of qi (energy), whereas qigong can have a deeper meditative/spiritual aspect. But again, it’s all in how you choose to practice and harness the teachings.

Some organizations and practitioners have tried to tout the benefits of one practice over the other, but I don’t believe that’s wise and frankly question the accuracy of many of those claims. I have met many teachers and students of qigong and tai chi, and I have received countless glowing (both practices cultivate that “inner glow”) reports from practitioners of both disciplines. There is an abundance of research supporting the multitude of benefits of qigong and tai chi.

Ultimately, both practices improve the flow of qi, energy, and vitality and thus are both highly beneficial to the practitioner.

I encourage you to explore whichever practice resonates with you and brings you the most peace and fulfillment.

Benefits of Qigong

Qigong has been prescribed as a healing regime by Traditional Chinese Medicine doctors and healers for centuries because its benefits are so profound.

But how does it work to improve health of body, mind, and spirit?

To understand fully, we’d need to fully understand energy medicine…which is a tall order! I will be writing about energy medicine in upcoming posts, however we will keep it simple for this article.

Researchers looking into energy medicine are starting to reveal some of the mechanics behind qigong’s healing power, and much of it has to do with its stress-reducing properties.

To date, there are at least 160+ documented health benefits of practicing qigong1!

Here’s a small sampling of the many ways qigong can benefit your health, vitality, and well-being.

Qigong boosts your brain power

Cognitive decline is one of the most prominent conditions I address in practice. Even if it isn’t the primary reason a patient seeks help, it often comes up as we move along in their healing journey.

And when it does come up, qigong is one of my first recommendations.

Not only does the practice help calm the mind and settle the spirit, but it has also been proven to heal, relax, and protect the brain2.

Even practicing just once or twice per week can go a long way in resetting a scattered brain and calming an anxious heart. It is also helpful for balance and memory.

Qigong quells depression, anxiety, and mood disorders while boosting self-esteem

A variety of studies have shown that qigong and Tai chi have been successful in alleviating a variety of psychological conditions including depression and anxiety3.

Much of this has to do with the meditative aspects of the practice, which give the practitioner tools (like harnessing the power of breath work) to better manage stress; along with the physical exercise which lowers stress hormones like cortisol and adrenaline.

Plus, one of the first lessons we learn in qigong is to LET GO—to let go of what’s no longer serving you, let go of pain, let go of tension, let of hurt feelings, let go of expectation, and of old patterns.

And through letting go of the old, we can let go to a new and higher state of mental and emotional freedom and wellness.

Qigong helps alleviate pain

Given the side effects of over-the-counter and opioid-based pain relievers, qigong’s ability to alleviate acute and chronic pain is significant.

Qigong works on pain in a few different ways:

#1: It helps relax the muscles, which increases the flow of oxygen and nutrients to the affected area.

#2: It helps facilitate the flow of qi to unblock stagnant areas where pain can build up.

#3: Like mindfulnes meditation, it increases the production of your body’s natural pain-relievers such as oxytocin and endorphins.

Research has also shown that external qigong (focused energy healing from qigong practitioner to patient/client) is effective in reducing osteoarthritis pain4.

So once again, qigong’s versatility shines through.

Qigong Improves Heart Health

Heart disease remains the #1 killer of adults, with cancer close behind. Thus, exercise and meditation are often recommended as effective preventative and treatment measures.

Qigong is in a class of its own in this regard, as it has been shown to help improve heart health in numerous ways, including: reducing stress and anxiety5, improve blood pressure, helping normalize cholesterol levels 6, reducing inflammation, and increasing heart rate variability7.

Qigong Supports Healthy Immune Function

Qigong has been proven in several studies to enhance immunity.

For example, in one study participants underwent a qigong training program led by a instructor. The trainings consisted of a half hour practice daily for one month.

Blood samples were drawn from all subjects the day before and the day after the experiment to measure immunological parameters such as leukocytes and immunoglobluins.

The results: after one month of daily practice, participants experienced statistically significant positive changes in their immune blood markers, compared to those who did not practice qigong daily8.

Another study showed an improved antibody response to the flu shot in those practicing regular qigong, compared to those who were not9.

Again, this is just a small glimpse into the many ways qigong can improve your overall physical, mental, and emotional well-being.

It is easy to get started with qigong. There are meetup groups in most cities. You can also find qigong classes at yoga and/or fitness studios, martial arts studios, community centers, senior centers, extension courses through local universities. Colleges of acupuncture and traditional oriental medicine often offer classes to the public. There are many different forms and teachers. You may want to visit different classes and see who you resonate with. The key is to have fun, go with the flow, and enjoy allowing this practicing to guide you to new discoveries within. As you practice qigong and let what no longer serves you melt away, you might amaze yourself with….YOU!

In upcoming posts, I will share more about my journey with qigong, the wonderful teachers who I have had the privilege to study with, and specific qigong exercises to get you started. In the meantime, until you find that local class, you can get started with one of the most powerful and well-known qigong poses which can assist in increasing energy, focus, and creativity. Click here to get your qi on!

References:

January 5, 2020 0 comment
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Transforming the Effects of Trauma with Acupuncture and Chinese Medicine

by Dr. Patricia January 2, 2020

In the many years of clinical practice, leading workshops, and from other incredible opportunities to meet people from all over the world, many people have shared their experiences with me regarding the effects of trauma in their lives. I am honored and humbled that many have allowed me to participate in some way in the healing process regarding this vulnerable area of their lives.

Trauma truly impacts most of us at some level and is often a contributing factor involved in many health challenges.

According to Traditional Chinese Medicine, unresolved trauma gets stored in our bodies where it festers and eventually contributes to a variety of mental, emotional, and physical concerns.

Think of trauma like a toxin or poison that the body stores as long as it can to protect you, until eventually that toxin becomes too much for the body to contain.

Fortunately, Traditional Chinese Medicine has an excellent track record in helping patients release the effects of trauma from the body without having to relive the event(s)–and there’s an abundance supporting the success of treatment.

In fact, acupuncture and traditional Chinese medicine have been studies to be effective in treating the following trauma-related mental health challenges:

  • Anxiety1
  • Depression2
  • Depression in pregnancy3
  • Neuropsychiatric disorders including depression, schizophrenia, and insomnia4
  • Whiplash-associated disorder5
  • PTSD6

How acupuncture works on trauma

One of the key points why Acupuncture and Traditional Chinese Medicine can be so effective on trauma is because they do not separate the mind and body when it comes to healing.

If you present to a Chinese Medicine Doctor with a physical health issue or Western diagnosis, he or she will also address the emotional and psychological aspects of your health.

To the trained TCM practitioner, trauma is always apparent in the physical symptoms of the body,  which are such helpful clues as this allows for the patient and practitioner to work together to resolve that trauma without having to unearth and/or drag the patient back through the details.

This approach can be very empowering and effective, as it allows healing to occur even if the patient isn’t consciously aware of the trauma…which so many of us are not.

How acupuncture actually works on trauma

When formulating a treatment plan to address stress, anxiety, depression, or repressed emotional trauma in a patient, I focus the treatment on specific points that balance the nervous system, help re-calibrate the brain, regulate the endocrine system, and calm what’s known as the “Shen”—which governs the heart.

Traditional Chinese Medicine (TCM) views trauma as causing  a shock to the heart meridian,  physically, emotionally, and spiritually.

In  Western medicine, this phenomenon is now known as “Takotsubo Cardiomyopathy, or “Broken Heart Syndrome”7).

This shock wave depletes the heart’s “yin”, which in this case means its ability self-regulate efficiently,  to rest and be calm. Yin deficiency can be at the root of health concerns such as poor heart function, back pain, sluggish circulation, menstrual difficulties, menopausal symptoms, chronic fatigue, and vision problems and emotional challenges such as restlessness, burnout, anxiety, and agitation.

By calming the “Shen” we seek to soothe and heal the person’s whole heart.

Ear Acupuncture for PTSD

While every patient requires different points on the body to address the physical and emotional aspects of trauma, it is also common to focus on the ear points — known as auricular —for depression, anxiety and symptoms of PTSD.

Ear acupuncture has been so successful in helping people recovery from PTSD, that it’s being used in government programs to help rehabilitate soldiers.

The Military Stress Recovery Project (MSRP), launched by Acupuncturists Without Borders (AWB) offers free acupuncture to veterans and active duty soldiers with PTSD and their families.

The treatments are offered community-style (in a group setting) using a series of 5 needles placed in one ear.

The clinics have been very successful, with patients reporting significant decrease in PTSD symptoms such as stress, lack of energy, insomnia, nightmares, anxiety and depression, lack of mental clarity, and overall health8.

Research studies have backed up the efficacy of acupuncture for PTSD, 9, and the military is also using what’s know as “Battlefield Acupuncture” to help active duty soldiers in the field.

Given that it works so well for soldiers who have witnessed the horrors of war, more people are receiving acupuncture care to resolve personal traumas.

How Emotional Trauma Manifests as Dis-ease According to Traditional Chinese Medicine

While every patient will present a different picture of trauma, Traditional Chinese Medicine views how different emotions impact the physical body via the 5 organs or “elements” in specific ways.

Here are a few examples of how TCM views different emotional patterns in relation to physical ailments:

Wood Element: Liver/Gall Bladder (these organs tend to store significant stress)

Emotional associations: anger, irritability, stress, trouble unwinding, trouble letting go, being unreasonable, rash decision making

Physical associations:

  • Eye issues
  • Blood flow issues
  • Acid reflux
  • Indigestion
  • Flatulence
  • Constipation
  • General digestive complaints
  • Weight gain

Fire Element: Heart/Small Intestines

Emotional associations: lack of self-expression, lack of self-love, feelings of worthlessness, strong or uncontrollable emotions, personality disorders

Physical associations:

  • Sensory disorders
  • Abdominal pain
  • Digestive issues
  • Heart and circulation problems
  • Lack of appetite
  • Gurgling sounds in abdomen
  • IBS

Earth Element: Spleen/Stomach

Emotional associations: chronic stress, worry, anxiety, overthinking, negative thoughts

Physical associations:

  • Poor appetite
  • Loose bowels
  • Feeling overly full after eating
  • Pale complexion
  • Thyroid complaints
  • Fluid imbalance
  • Poor immunity
  • Blood sugar issues

Metal: Lung/Large Intestine

Emotional associations:

Sadness, grief, fear of something bad happening, emotional baggage, quick to cry/inability to process sadness or grief, depression

Physical associations:

  • Hair loss
  • Asthma
  • COPD
  • Seasonal allergies
  • Weak immunity
  • Constipation
  • Cough
  • Shortness of breath

Water: Kidney/Urinary Bladder

Emotional associations: fear, panic attacks, anxiety

Physical disease associated with kidney/urinary bladder imbalance:

  • Ear problems such as tinnitus, ear infections, hearing problems
  • UTIs
  • Kidney stones
  • Bone health issues
  • Brittle nails
  • Rashes or skin conditions

How to get started healing trauma with acupuncture

First off, it’s important to recognize that while traumas can leave us feeling wounded and broken, in healing them we can experience very positive transformations.

One of my favorite quotes on this comes from pioneering trauma therapy expert, Dr. Peter A. Levine, who says:

“The paradox of trauma is that it has both the power to destroy and the power to transform and resurrect.”

It is important to find a trauma-informed acupuncturist who you trust. While an acupuncturist will not replace a psychologist or mental health professional, he or she can be a valuable part of the team guiding you through your healing process.

And the body never lies; which means you won’t have to dredge up or relive any painful events while on the table.

Rather, we’ll simply work on releasing the physical issue, which in turn, allows the release of the associated emotional trauma and the empowerment and healing of the individual.

In over 25 years of practicing Traditional Chinese Medicine, supporting patients in transforming the effects of trauma has been among the most rewarding experiences, as I am honored to witness them uncovering gifts and power inside themselves that often allows them to blossom so magnificently,  often living lives beyond what they thought was possible.

January 2, 2020 0 comment
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How Your “Scents” of Smell Influences Your Emotions And Nourishes Your Brain

by Dr. Patricia July 1, 2019

One of my favorite things about the beginning of spring is the incredible smells that waft through the fresh air.

New tree blossoms, freshly cut grass, daffodils and tulips, and that wonderfully clean after-rain smell all provide a lift for our spirits and while calming our minds.

And while many of us appreciate and relish these natural aromas, their influence on our brains and bodies is often overlooked.

For example, did you know your sense of smell is 10,000 times more acute than your other senses?

Once you sense a smell, that information travels to your brain faster than light or sound.

This is one reason smells are associated with such powerful memories and emotions.

That smell of food from your high school cafeteria or the smell of the surf from summer vacations you experienced as a child become embedded in your memory, triggering strong emotions later in life.

Let’s explore how this works in the brain…

The Physiology Behind the Scent-Brain Connection

When you sense a smell, any smell, its molecules enter through your nose where they interact with olfactory cells, which then send an impulse across the blood-brain-barrier to the limbic system1.

Your limbic system is a complex and primitive part of the brain made up of nerves and structures, and is located very close to the cortex related to instincts and mood.

Two structures contained within the vast limbic system are the amygdala (which is also connected to the hypothalamus) and the hippocampus, both of which have been shown influential in terms of mediating our emotions and behavior impacting things like friendships, attachment, love, mood, and laughter.

Once those scents pass through the limbic system, they move on to olfactory cortex located near the back of the brain.

It is at this point you “recognize” or actually sense the smell, though it has already impacted your brain and emotions.

And all this happens faster than the speed of light or sound…pretty cool, huh?

Given that scents cross the blood brain barrier, it is essential we do our best to control what we inhale

I know this is hard—especially in a city like LA with our regular smog alerts and wildfires.

However, notice I said “do our best to control what we inhale”, because our best is all we can do and it can make a noticeable impact on your physical, mental, and emotional health.

The first step to controlling what goes into our nose and brain is to remove any toxic smells from our homes, cars, or work environments

To start, I highly highly recommend purging any artificial air fresheners and fragrances.

I am not exaggerating when I tell you these are one of the most disastrous inventions in human history. I could (and will) write a whole post on the health detriments of these, but for the purposes of today’s topic here are some quick-facts23:

  • Air fresheners and artificial fragrances contain dozens of potentially toxic or proven-hazardous cancer-causing, allergen-producing, endocrine-disrupting, lung irritating ingredients
  • Air freshers alone can emit over 100 different chemicals including formaldehyde, ethanol, and VOCs (volatile organic compounds)
    • In a study of hazardous VOC emissions from air fresheners, all American air fresheners tested positive for at least one of these harmful substances
  • Air freshener companies typically only disclose 10% (or less) of their ingredients on the label, and other companies can simply list the term “fragrance” to cover their bases
  • Over 20% of Americans report adverse health effects to these poisons
  • Even “green” or “organic” brands can emit potentially hazardous chemicals

So please, get rid of air fresheners/artificial fragrances in your homes, cars, offices, cleaning products, and personal care products (soaps, creams, perfumes, lotions, etc.) as soon as possible.

Next, make sure your indoor air is as clean as possible.

The best ways to accomplish this are:

  • To clear the air in your home by open your windows at least once a day
  • Have your air ducts cleaned every 3-5 years
  • Replace your vent filters with brands that catch more indoor pollutants
  • Have your carpets cleaned bu a non-toxic carpet cleaning company
  • Vacuum and dust regularly
  • And invest in a high-quality indoor air filter

There are many great brands of air filters to choose from, but I like the ones that filter out several types of pollutants (such as germs, allergens, pollen, etc.) and don’t require replacement filters.

Finally, create healthier air in your car

Many of us spend hours a day in our cars, without much awareness of the stinky exhaust and road pollutants we’re breathing in.

While we can’t control the smells of the road, there are three easy ways to remedy this:

  1. Get rid of car air fresheners
  2. Invest in a car air filter (here’s a list of Review Lab’s Top 6)
  3. Use pure essential oils in a car diffuser. There are a lot of brands to choose from, but Syntus is the top-selling model on Amazon and fits in your cupholder.

How to choose and use essential oils therapeutically

Pure essential oils made from non-synthetic ingredients are incredibly beneficial to your body and brain.

They’re also a perfect substitute for synthetic fragrances and air fresheners.

The key is to choose essential oils that are 100% pure with no synthetic ingredients or fillers, ideally organic.

Helpful tip: Some companies use the term: “therapeutic-grade” when describing their oils. This is a marketing term which is somewhat misleading, in my opinion, as all pure aromatherapy is therapeutic. So, while many reputable companies use this term it doesn’t necessarily mean their product is superior.

Essential oils impact your brain, mood, and physical health in many different ways. Some of my favorite healing essential oils include:

  • Lavender, mandarin, or neroli are calming and help with sleep
  • Rosemary helps stimulate memory and boost brain power
  • Citrus oils. like orange or grapefruit, help improve your mood
  • Thyme and tea tree have powerful antibacterial/antiviral properties
  • And tree-based oils, like cedarwood and frankincense, are grounding and cleansing

Important note: If you live in an area affected by high ozone levels, it is recommended you avoid citrus and pine-based essential oils per California prop 654.

Insofar as how to use essential oils, I recommend using a steam diffuser for best therapeutic results. But even smelling them straight from the bottle, using a burner, or putting them in a carrier oil and applying them directly to your body will get the healing message to your brain.

I encourage you to learn as much as you can about the therapeutic benefits of essential oils, as they are truly one of nature’s most powerful mental, emotional, and spiritual healing tools.

References:

July 1, 2019 0 comment
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Full Circle: Returning to My Alma Mater – Emperor’s College of Traditional Oriental Medicine – to offer a Commencement Speech

by Dr. Patricia June 13, 2019

I recently had the honor of returning to my alma mater – Emperor’s College of Traditional Oriental Medicine – to deliver a speech to the graduates. Below is a transcript of the speech.

 

Good afternoon, Dr. Kim, members of the faculty, administration and staff of Emperor’s College; family, friends, and especially the graduating class of 2019!

 

I would like to take a moment to acknowledge and honor you the DAOM (Doctor of Acupuncture and Oriental Medicine)  and MTOM (Master’s of Traditional Oriental Medicine) graduates. You are here today because of your dedication, hard work, steadfastness, and commitment to being a beneficial presence on the planet.

 

As a proud alumna, Emperor’s College has continuously remained near and dear to my heart since I first entered its doors in 1989, and on this sacred day I have the honor of celebrating you – the graduates – who have responded to the call to allow yourselves to be vessels to radiate this phenomenal medicine–Traditional Chinese Medicine. Although TCM has been in continuous use for thousands of years, we know the best is yet to come – as you – Emperor’s College graduating class of 2019 – will carry this medicine forth in ways that haven’t been seen before!

 

Today we officially welcome you, the master’s graduates, into a community of healthcare providers offering a remarkable medicine that, on one hand, comes to us with a phenomenal history, and yet, as we observe the more recent explosion of popularity, interest, and successful application all over the world, Traditional Chinese Medicine is “really just getting started” – it’s a new era – as its need has skyrocketed in these interesting times we are living in.

 

And we enthusiastically salute you the doctoral graduates who’ve made the wise decision to complete the best DAOM program ever  — and dive deeper into this remarkable medicine which will allow you to expand the breadth and depth of how you beautifully serve your patients as well as the community.  I look forward to calling you doctor, as I know first hand the unwavering dedication that has brought you to this day.

 

I often think of those who have contributed to the development of the medicine over the thousands of years with sincere gratitude and reverence:

 

When I am in my office and a new patient remarks with relief “wow, that didn’t hurt at all; who would think being stuck with twenty needles all over my body could be such a relaxing and blissful  experience” – I am reminded of how fortunate we are to have hair-thin needles readily available as opposed to the sharpened stones and bone materials believed to be used for acupuncture that have been found as far back 6000 BC.  As my patients are lying on a comfortable table with soft music playing and a heat lamp warming their feet, I often think about those patients who must have experienced significant discomfort as the medicine developed.

 

When I order my herbs from various high-quality suppliers, I don’t take for granted that I have easy access to many amazing formulas and bring to mind those who have gone before me: some foraged, hoping to find herbs for their patients; they dealt with weather and situations related to growing and procuring the herbs that we can only read about. One click of the button and the perfectly designed formula is on its way to our office…often by the next day.

 

We will forever be grateful to our very own Dr. Bong Dal Kim, the founder of Emperor’s College, visionary and pioneer who worked to legalize the profession in California in the 1970s and help create the first professional standards in Oriental Medicine.  

 

Yes, I often take pause with gratitude of those who came before us to pave the way for us to practice this profound medicine in  these fascinating times. It is also my absolute joy to be surrounded with those about to carry the medicine to the next level. Chinese medicine students never cease to amaze me with their fresh perspectives in the practice and application of the medicine….

 

Although I completed the Master’s program in 1992, I remember sitting in those chairs like it was yesterday. Years later, I returned to Emperor’s to complete my doctorate (which I hope all of you Master students are applying for) mostly because I felt my inner voice, that voice inside that has always led me in the right direction telling me it was the right decision.  I enthusiastically enrolled knowing I would learn a lot, however in addition to deepening my knowledge, practice, and love for the medicine, I was truly invigorated as, even as a seasoned clinician, I found I was so inspired from the perspective and insights of recent graduates of the Master’s program who came right into the DAOM program. It deepened my love for the fact that we are not simply individual acupuncturists with our private practices, we are part of a greater community. We continue learn so much from each other.

 

Graduates, I know that you all have what it takes to have a successful practice with your excellent education at Emperor’s and the wonderful spirit of the Emperor’s community infused in your experience.

It truly makes my heart sing for acupuncturists to know the joy of a truly successful practice.

 

I remember falling in love with Chinese medicine when I first came to Emperor’s and smelled the herbs and the moxibustion and learned about the basic principles. Something felt so right, deeply right. And I felt it in my heart. Chinese medicine has definitely been kind of a soulmate to me and I can gratefully say I am in love with it even more after twenty five years of practice. At the Santa Monica Wellness Center, we have had the honor of have many students from Emperor’s serve on our administrative staff over the years, and it has been a joy to watch them blossom and share their love for the medicine.

 

As I was contemplating the best way to share words of encouragement, insights, and inspiration for what makes a practice successful both inside and out, drawing on my own experience as well as those of my colleagues, three significant points came to mind:

Be the medicine, share the medicine, and stay passionately curious!

1: Be The Medicine

We often hear how hindsight is 20/20. I know that’s often the case for me; sometimes if I am stuck in a dilemma, I notice if I focus on the dilemma, that doesn’t really get my very far. I often look back at all of the undercover angels that have blessed my life in ways that I often appreciate down the road on the journey of life.

An example I remember very clearly to this day: It was my first day of treating patients at Emperor’s clinic. I was 1990 and I was nervous, mostly at the idea of inserting needles in a total stranger. A senior intern said to me, “Your intention is the most important thing.” Something in my soul shifted and I received that wisdom and had a great first day in the clinic. To this day, I come back to that awareness and I often check in to make sure my intention is coming from a place of love, sincerity, and integrity. Having a clear and focused intention has guided me to deliver beneficial treatments to tens of thousands of patients over these past few decades.

I have come to observe that a truly successful acupuncture practice is the outer manifestation of a practitioner whose inner practice cultivates the three treasures of qi, jing, shen —  radiating qualities such as joy, love, presence and enthusiasm. Your treasure is continuously cultivated by your steadfast unconditional love for the medicine, yourself, and your patients.

 

There is a famous quote by Mahatma Gandhi we may have heard many times, and I believe it has a specific application for our graduates today: Be the change you wish to see in the world; in other words, cultivate the qualities within you wish to experience – don’t wait for outer circumstances to change. Gandhi didn’t wait for peace in the outer world before he realized peace within; he cultivated & radiated peace as his very presence which was the catalyst for profound transformation and his way of being has inspired us to this day.

 

If we reflect on  the mission of Emperor’s College which is

to cultivate brilliant healers, teachers, and leaders in Oriental medicine who create the future of health care by word, deed, and through partnerships,

we are reminded of the importance of cultivation. That concept is often overlooked in modern society. We are often trying to get rid of things, kill this bacteria, remove a wart, etc.

Chinese medicine invites us to consider the abundance of the universe and unlimited availability of qi in every treatment plan. When a patient tells me they are having difficulty getting rid of anger, I will ask them what are they doing to cultivate kindness or forgiveness. When they share that they are constantly worrying, I teach them about spleen qi and the importance of relearning to trust themselves.

 

As we often compare the health of the body to a garden, using metaphors such as planting seeds, feeding and watering the soil, clearing the weeds, and being patient that the seeds will produce an abundant harvest, and of course making sure that the five elements are in balance, —  – Graduates, as you are navigating the adventures of your Chinese medicine practice, I invite you to consider your practice as your garden. As no two gardens look alike, each practice will have a unique signature.

Should you ever worry about your patients or your practice too much, I invite you to tonify your spleen, guide your thoughts to thought of truth – remember there are 7 billion people on the planet many of whom need your services – recalibrate with a reality check- engage in meditation and qigong – cultivate Trust.

Rather than wondering “How can I get patients,” I invite you to ask, “How can I be of service,” – the answer will show up as patients who are the perfect match for you.

 

Should you ever feel frustrated about your patients progress or any aspects of your practice— I invite you to check in with your liver qi to make sure it is flowing smoothly, so you can be a clear channel of healing;- perhaps through hugging a tree, wearing green, releasing old resentments, …cultivating the virtue of Kindness and allow more flow in your life.

 

Should you ever catch yourself feeling fearful about your future I invite your to tap on kidneys, make sure you are breathing properly and nourishing the dan tien, perhaps the healing sound of ‘CHUI’ to dissolve fear and allow Wisdom to be realized –  and to remember that you have infinite intelligence within you with more wisdom than anything you could ever google.

 

Should you ever feel anxious or overly excited and feel that your energy is scattered, I invite you to put your hand on your heart, tune inward, and allow yourself to find order amidst the seeming chaos,  letting love lead the way.

 

Should you ever feel sad or depressed, I invite you to check in with your breath, to honor your feelings and your humanity…and get the support you need so the sadness can be transformed not suppressed and you can step into your next level of greatness with integrity.

 

Embodying Chinese medicine truly invites us to cultivate authentic humility, the profound opportunity to allow ourselves to be a clear channel for this sacred medicine to come through us to the people we are called to serve.

 

Graduates, please remember that each one of you has unique gifts, each one of you is infinitely creative; so while it is wonderful to draw inspiration and support from each other via social media, I encourage you to refrain from the “compare and despair” black hole; please remember that nobody else can do you –the way you can do you. Please do you, boldly, proudly, and unapologetically!

 

2: Share the Medicine

Sayings such as

“You only get to keep what you give away”  &“The love we give is the only love we keep”

 

remind us that we are part of a larger community; it is natural to share – not hoard – your treasure — sharing the medicine keeps the qi flowing and keeps the adventure interesting!

 

There are so many ways to share this remarkable medicine — you may decide to write a book, a blog post, teach a course at Emperor’s, volunteer with veterans, hold a Chinese nutrition class or a qigong class for your patients or the local community, get involved politically with the state and/or national organizations, get creative with social media, cultivate relationships with your Western medicine colleagues, write healing music for your patients…there are infinite possibilities..

 

When I think of sharing the medicine, I am reminded of the ancient times when I was in the master’s program  – There was no internet -A couple of students had pagers..

We wrote every. Thing. Down. Students didn’t have laptops. There may have been a few computers in the admin offices. I know there were some typewriters. And calculators.

 

And still we spread the medicine. Far and wide.

 

As many of you know, acupuncture was relatively unknown in the United States until 1971 until when James Reston, a journalist with the New York Times who was involved with President Nixon’s trip to China, experienced the benefits of acupuncture, and wrote an article that opened the doors for acupuncture awareness in this country.

 

In more recent times Chinese Medicine is making itself known to new audiences in fascinating and innovative ways:

 

Ricky Williams, our next speaker, has been spreading the word about acupuncture and Chinese medicine in amazing ways, one example being when he appeared earlier this year on CBS’ Celebrity Big Brother.

 

And most recently Dr. Kara MoraMarco’s love cupping and acupuncture was featured in Katy Perry’s new music video – the video has only been out a week and it’s up to 37 millions views last I checked !

Even though I know I just highlighted some high profile ways of sharing the medicine, however you feel called to share as long as it is authentic to you is what is most important. I have had very enlightening conversations about Chinese medicine at the grocery store!

 

Sharing the medicine goes beyond sharing information…there is a saying that we are drowning in information and starving for wisdom – As you practice the medicine and embody the medicine – your presence will be sharing the wisdom that is Traditional Chinese Medicine.

 

3: Stay Passionately Curious

 

One of my favorite quotes is a saying by Albert Einstein:

I have no special talents – I am only passionately curious”

 

While I certainly applaud the amazing advances in Western medicine, I sometimes get overwhelmed knowing there are 68,000 ICD-10 codes. For the non-medical people in the audience that means there are 68,000 possible diagnoses or descriptions of conditions! While sometimes patients can get  fixated on the holy grail of a diagnosis, it gives me great peace to remember the principles of Chinese medicine let us remember that there are infinite applications to awaken the wisdom and intelligence of the body for self healing…. far more than 68,000!

 

We have the honor and privilege of reminding our patients of this truth every day. A great part of my day at the clinic is supporting patients in remembering the power within and guiding them to practical ways to realize that truth.  Sometimes they are offered so many pills, potions, and procedures they sometimes forgotten the unlimited self healing power of the body, mind, and spirit.

As we stay passionately curious and discover innovative ways to be the medicine and share the medicine we are agents of transformation to our patients as well as to the global community.

As much as I appreciate the integrative nature of my practice, often using lab testing and collaborating with Western medical doctors, it is the fundamentals of TCM that I always find the most helpful as they unlock the code for the body’s capacity to heal in practical, applicable, and often poetic ways.

 

I still find that the four pillars of assessment: Looking,  listening, touching, and asking are the tools which never fail to guide me to solve even the most difficult cases. As we remain passionately curious continuously on how to deepen our aptitude in these areas, we will be guided to the most amazing revelations.

There are countless examples of how passionate curiosity and incorporating the assessment tools of Chinese medicine have assisted me in solving some of the most challenging cases.

I will share a recent example; a patient came into the Santa Monica Wellness Center for help with a chronic digestive concern. He had been to four specialists and brought in a pile of lab test results.  He said to me – his words not mine – “I find it strange that I don’t feel like any of the doctors really listened to me and none of them even touched me. ” He shared his frustration that he felt rushed at those appointments, and how it seemed like more time was spent entering his responses into the computer than looking into his eyes. As we progressed through his treatment plan, it turned out that what helped the most to get to the root of the issue was deep listening, palpation, and passionate curiosity which led to the asking of more questions. As he followed through with the treatment plan, his digestive issues resolved.

Graduates, I invite you to cultivate a passionate curiosity, leaning on the principles of Traditional Chinese Medicine which will always lead you in magnificent ways to be of service to your patients in ways you never imagined.

 

In closing,

My prayer for you:

May you know the joy of service to your patients and experience abundance.

May you radiate peace and navigate the ever changing waters of your practice.

May you cultivate wisdom that comes with experience yet maintain the enthusiasm of beginning again in each moment.

May you allow the Eternal Tao and the fundamental principles of TCM  to inform your consciousness to practice from a place of oneness; and as you embody the medicine, share the medicine and stay passionately curious, may you and your patients realize wholeness, vitality and the joy of being.

May you be an illuminating presence to all who seek your care.

 

Congratulations Emperor’s College Class of 2019. You are the ones we’ve been waiting for –to shine your lights brightly as only you can!

 

Presented with love on June 8, 2019 at UCLA.

June 13, 2019 0 comment
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Introduction to Chinese Tea Culture: Exploring Oolong for Healthy Weight, Heart, Brain, Bones and More

by Dr. Patricia June 11, 2019

I don’t know about you, but I am absolutely fascinated by tea—it’s history, many flavors, health benefits, the ceremony around it, how it’s shaped cultures around the world, tea as an art form…the whole package.

In fact, when our patients arrive at our clinic, The Santa Monica Wellness Center, the first question we ask them is, “May I offer you some tea?”

Drinking tea is also one of my favorite ways to maintain a sense of calm, while staying clear and focused throughout the day. Today’s article will explore some some pretty cool facts behind traditional Chinese tea culture with a spotlight on Oolong tea.

How tea came to be

Tea has been around for centuries, and is believed to have been discovered in 2737 BCE by
Chinese Emperor Shennong.

As a scientist (and health advocate), Shennong insisted all water in the country be boiled before consumption to prevent the spread of disease.

During a trip with his court, they stopped to rest and drink. While water was boiled for drinking, some leaves fell into it from a nearby bush. The leaves turned the water a rich brown color and the Emperor was intrigued, so he drank it.

As the story goes, he found the infusion very refreshing and thus, ancient Chinese tea culture was born.

The influence of tea on ancient and modern China

Tea has significantly influenced Chinese culture in terms of economics, religion, etiquette, medicine, class, the arts, and even politics.

For example, the practice of tea drinking traveled throughout Europe and many other nations via the Silk Road and other channels of trade.

In ancient times, “tea drinkers” were considered cultural elites, which led to increased demand for Chinese teaware made from porcelain (aka: fine China).

Many powerful political alliances were formed in Chinese tea houses, and the custom of preparing and serving tea in China holds many meanings—from showing respect to celebrating special occasions.

In summary, there are few natural resources which have shaped the landscape and culture of China, and many other nations, as much as the humble tea leaf.

Tea plantation in Hangzhou, China

Tea as medicine

Tea leaves were also used in Traditional Chinese Medicine to help a variety of ailments, including:

  • To refresh the mind
  • Enhance alertness
  • Help with weight-loss
  • Aid digestion and promote healthy bowel function
  • Promote bodily fluid production
  • Clear heat and phlegm
  • Headaches
  • Dizziness
  • To promote urination

Today, scientists attribute most of tea’s health benefits to its naturally-high polyphenol antioxidant content.

Oolong tea

Did you know, despite the plethora of tea choices found in your local tea shop, that are only 4 types of tea?

  1. Black tea
  2. Green tea
  3. White tea
  4. And Oolong tea

The major difference between the four is their fermentation and oxidation process, which affects their flavor, nutrient composition, and color.

Oolong is a semi-fermented tea which lies somewhere between unfermented green tea and fermented black tea.

Native to the Wuyi Mountain region of China, it has a bolder, earthier flavor than unfermented green tea—which earned it a special reputation in ancient China, where only green tea had been available to that point.

Unlike green tea, it is allowed to partially oxidize, which gives it its bolder flavor and color (black tea, for example, is fully oxidized).

Despite it’s incredible flavor and health benefits, Oolong accounts for only 2% of the world’s tea production1…which is part of the reason we’re learning about it today.

Health benefits of Oolong tea:

According to Traditional Chinese Medicine, humble Oolong is useful for:

  • Preventing tooth decay
  • Reducing skin irritations
  • Lowering cholesterol
  • For bronchial spasms
  • Regulating body temperature
  • Improving fat metabolism

Per modern research, Oolong’s health benefits include:

  • Reduced risk of heart disease and high cholesterol2
  • Better cognitive function and protection against neurodegenerative disease3,4
  • Healthier more diverse gut flora5
  • Stronger bones6
  • Healthier weight and lipid metabolism7, 8
  • May improve blood sugar levels in Type 2 diabetics9
  • Reduced stress—this is due to the natural L-theanine in Oolong which promotes a natural state of relaxation while enhancing awareness
  • Improvements in chronic skin conditions, like eczema and dermatitis10
  • Enhanced tooth and oral health11

There is also some evidence that drinking Oolong tea is protective against cancer, but of this writing, the case is stronger for green tea as an anti-cancer medicinal12.

Preparing Oolong tea:

As you probably know, Americans have a ghastly reputation among the British and the Chinese for our tea preparation methods: boil water (or worse, microwave it!), pour it on the tea, and drink.

In Chinese culture, different teas should be prepared with different temperatures of water and using different methods depending upon the type of flavor, caffeine level, and overall experience you hope to achieve.

Here are the basics on how to prepare a proper cup of Oolong tea:

  • Choose your tea vessel (either a mug or small tea pot)
  • Use 1 tablespoon balled leaves or 2 tablespoons loose leaf tea for every 6 ounces of water
  • Heat filtered or spring water to just below the boiling point (about 190-200 degrees). Tap water isn’t recommended as the added chemicals and their flavors will affect the final product
  • Pour hot water over the tea leaves, swish, and quickly discard the water (this cleanses the tea leaves and awakens their flavor). *This step is optional, but give it try and taste the difference for yourself
  • Pour a second helping of water over the tea leaves
  • Steep 1-5 minutes and enjoy!

Chinese Tea Ceremony with Oolong: Tea Table Chaban with two cups and a tea pot.

How to choose quality Oolong tea

  • Look for organic whenever possible
  • Opt for balled or loose leaf over tea bags for better flavor
  • Look for a uniform color, there may be some variation of greens, browns, and yellows but nothing pronounced
  • A nice, subtle aroma—it should not smell stale or overly floral
  • If choosing balled tea, look for uniform size which indicates good quality

We’ll be sure to feature more content about green, black, and white teas in future posts, as they all have fascinating histories and health benefits behind them.

In the meantime, if you’re a green tea or matcha enthusiast, be sure to check out my previous article: “Green Tea or Matcha? What You Need to Know”.

Cheers to tea and good health!

-Dr. Patricia

 

 

June 11, 2019 0 comment
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About Dr. Patricia

About Dr. Patricia

Hi, I'm Dr. Patricia Fitzgerald. I have always been very curious...

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