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Emotional Wellness

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

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

by Dr. Patricia

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:

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

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How Your “Scents” of Smell Influences Your Emotions And Nourishes Your Brain
Emotional WellnessHerbsNatureVibrant Health

How Your “Scents” of Smell Influences Your Emotions And Nourishes Your Brain

by Dr. Patricia

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:

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Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind
Emotional WellnessHerbsJoyful SpiritVibrant Health

Spring and Chinese Medicine: Wisdom for Cleansing, Renewal, and Peace of Mind

by Dr. Patricia

Spring is certainly in “full bloom” here in Southern California. We had an abundant amount of rain this winter (after many years of very little rain and drought conditions), and there is amazing beauty springing up everywhere. Waterfalls and creeks that had been dry for years are now flowing beautifully. Many people are reporting an extra burst of energy and are really noticing the unique qualities of the season.

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

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How Gratitude Rewires Your Brain and Creates Better Health
Brain WellnessEmotional WellnessJoyful Spirit

How Gratitude Rewires Your Brain and Creates Better Health

by Dr. Patricia

Adopting an attitude of gratitude has become a healthy trend of late.

Part of this is due to emerging science validating the health benefits of practicing gratitude, including:

  • A more optimistic state of mind
  • Less anxiety
  • Better sleep
  • Improved immunity
  • Healthier levels of stress
  • Higher performance
  • And better cognitive function, to name but a few

But, have you ever wondered how the simple act of being grateful works to accomplish all this?

As a curious person and healthcare practitioner, I’ve spent years observing how our thoughts and attitudes affect our health.

For example, I’ve noticed it’s often much more challenging for pessimistic people to heal, even if they do “all the right things” with their diet, exercise, etc.

Conversely, I’ve been fascinated by some optimistic patients who do many of the “wrong things” (eat sugar, work out sporadically, forget to take their herbs, etc.), yet still manage to maintain a fairly robust level of health.

There are exceptions of course, but after years of practice it’s difficult to deny the connection between the overall health of the gratitude seekers vs. the pessimists.

But, most would view my observations as anecdotal evidence…and fair enough.

So I began digging deeper, and discovered new research which explains how gratitude rewires our brains for better health and happiness.

In the interest of simplicity, I’ve taken that research and distilled it down to the following:

3 Ways Practicing Gratitude Changes Your Brain

#1: It activates your hypothalamus

Your hypothalamus is located at the center of your brain and influences a wide range of biochemical functions, including hormonal balance, body temperature, thirst, weight, sleep, libido, blood pressure, digestion, and balancing bodily fluids.

Researchers have found that when experience feelings of gratitude, we increase blood flow to specific parts of the brain, including the hypothalamus, which results in higher levels of activity 1.

This explains why writing in a gratitude journal, for example, has shown so effective in improving many areas of health, including better exercise habit, improved sleep and healthier metabolism…

…they’re all influenced by your hypothalamus.

#2: Regular gratitude practice creates new neural pathways in your brain

We discussed how this works in a previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”.

To recap: when we allow an absence of gratitude to rule our thoughts, our brain gets comfortable with this type of mindset.

An absence of gratitude can manifest in many sneaky or subtle ways such as:

  • Chronic complaining
  • Self-pity
  • An unhealthy level of skepticism
  • A victim mentality
  • An attitude of constant criticism (self or otherwise)
  • Dishonesty
  • Or by identifying as a “pessimist” or “negative person”

Each time we “indulge” in a lack of gratitude, it reinforces that specific pathway in the brain while giving us a little hit of stress-related hormones, like cortisol .

This is the exact same biochemical process that happens when we reinforce any bad habit—such as gossiping, binging on desserts, or smoking a cigarette—it triggers our brain’s pleasure center to keep us coming back for more.

Thus, the only way to break free from this negative downward spiral is to create new neural pathways. And practicing gratitude is an effective way to accomplish this.

You see, science has shown that every time you express gratitude or self-compassion through journaling, verbal appreciation, or giving you’re creating a new neural pathway which will lead to greater happiness, compassion, and appreciation2, 3.

#3: Gratitude facilitates the release of feel good neurotransmitters and hormones

While the absence of gratitude causes the release of potentially damaging stress hormones, an attitude of gratitude releases a symphony of beneficial brain chemicals.

Three of these include:

  • Dopamine—the neurotransmitter associated with a sense of reward, satisfaction, and pleasure.
  • Serotonin—the “feel good” neurotransmitter responsible for regulating mood, sleep, energy, and more
  • Oxytocin—also known as “the bonding hormone”, responsible for attachment, healthy libido, and meaningful relationships

Not only will greater levels of these brain chemicals make you feel happier, but optimal levels have been associated with decreased risk of mental and physical illnesses such as depression, anxiety, insomnia, lowered immunity, chronic stress, and hormonal imbalance4,5, 6.

Breaking the cycle, tips on switching to a gratitude mindset

It may sound reasonable enough to make the switch from being ungrateful to being grateful as soon as possible…but, old habits die hard!

The good news is, you’ve already taken the first step by becoming aware it.

The following tips will help make the switch to an attitude of gratitude much quicker and easier:

Tip #1: Read my previous article: “The Easiest Way to Stop Negative Thinking in its Tracks”, and focus on changing your words instead of your thinking.

Tip #2: Experiment with how you express gratitude. Sure, gratitude journaling may be all-the-rage, but not everyone enjoys journaling.

Remember, this is not a one-size-fits all practice and gratitude comes in many different forms.

For example, you may try to compliment 3 people a day, appreciate something beautiful in nature, call up a friend or family member to show your appreciation, offer up your gratitude in meditation or prayer, volunteer, or simply say five things you’re grateful for out loud.

If free-style writing isn’t your thing, there are many excellent gratitude journal templates you can use to keep yourself on track.

Tip #3: Buddy up. It’s a lot easier to adopt a new habit if you have a friend or family member supporting you. Tell others what you’re doing and see if they want to join in, then hold each other accountable.

Tip #4: Nip complaining in the bud. As outlined in my previous article, complaint is the #1 enemy of gratitude. And it’s so accepted in society, most of us don’t even realize when we’re complaining.

Use the tips in the previous article to free yourself from chronic complaining.

Tip #5: Re-evaluate relationships built on an absence of gratitude. You know the ones I’m talking about, friendships built on gossip, complaint, self-destructive behavior, criticism, or pity parties.

Often we find that old habits die hard, so it is important to surround yourself with people who nurture those new habits you’re seeking to adopt.

I know I’m so grateful for the readers of my blog and the community of like-hearted people I get to connect with to spread love and peace and joy throughout the world!

In gratitude,

Dr. Patricia

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

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

by Dr. Patricia

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

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Texting—Reshaping our brains, necks, and relationships
Emotional WellnessMindfulnessPeaceful MindUncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia

Article Update: Alarming New Findings About Text Neck Warping Our Skeletons

Since the original publication of this article in August of 2018, researchers have made some shocking discoveries about how texting is literally changing the shape of our skeletons.

Sound bizarre? It’s about to get even weirder…

Scientists have observed a shocking amount of young people between the ages of 18-30 developing bone spikes on the back of their necks, right at the base of the skull1.

That’s right, spikes.

This phenomenon, known as external occipital protuberance, was once a rare condition seen in the elderly. Scientists believe the surge in new cases in those under 30 is due to excessive Smartphone use. A new study has even shown that cases of external occipital protuberance in younger people now outnumber those in the elderly2.

Researchers believe these bone spikes are the body’s way of adapting to support the weight of the head against prolonged straining from looking down at devices for hours on end.

Read on to discover three more enlightening reasons to minimize your Smartphone use for better health and happiness.

When was the last time you picked up the phone and called a friend to confirm plans?

Or figured out what restaurant to meet at via a telephone discussion?

If you’re like many people, you don’t talk on the phone much anymore.

Instead, you text.

We text to get advice.

We text confirm appointments.

We text to check in on our relatives and friends.

We text to end relationships or relay terrible news (you know it happens).

Then there is texting and driving.  We know how dangerous that is (let alone illegal in most states).

Heck, we even text people before we call them to see if it’s a good time to talk…then often wind up not talking in lieu of more texting.

Texting has become to go-to means of communication for almost everyone in nearly every circumstance.

But, as convenient as it is to relay a short message without being roped into a potentially lengthy conversation, have you ever stopped and wondered if texting is actually good for you?

While it may sound antiquated and anti-tech to raise question like this in 2018, the scientific community is starting to ask these questions.

And what they’re discovering is pretty darn alarming.

For example, a Mayo Clinic-led study has now shown that texting can change the rhythm our brain waves

In the study, led by researcher Dr. William Tatum at the Mayo Clinic’s epilepsy center, researchers monitored the brain waves of 129 subjects over a period of 16 months.

What they discovered was, about 1 in 5 of the subjects displayed a unique “texting rhythm” in their brain waves when using smartphones for texting.

While the subjects also performed other activities on their devices, it was only texting which produced measurable changes in their brain rhythm.

Why does this matter?

Dr. Tatum believes this change in brain activity while texting affects the part of brain responsible for attention and focus.

And he believes this evidence confirms the commonsense advice not to text and drive…and probably not to text while trying to do anything else which requires focus either.

It struck me that, while more research is needed here, when we text several times throughout the day it puts us into a constant state of distraction or “partial attention”.

Which brings me to our next important point…

Texting Has Been Shown to Perpetuates a Unhealthy State of What’s Called: “Continuous Partial Attention”

I had the pleasure of learning about “continuous partial attention” from the very person who coined the phrase in 1998: writer, consultant, and tech expert, Linda Stone.

When I met Linda the digital age was still in its infancy, yet I remember the feeling she was onto something…little did I know.

So what is continuous partial attention?

As the name suggests, Linda describes it as a state of on-going partial attention.

It differs from multi-tasking is its intention. When we multi-task, we’re doing it so we can be more productive and efficient and thus have more time to live our lives.

Conversely, with continuous partial attention, our intention is to always remain “on” and hyper-connected to our networks. This may include social media, the news, email, our phone different alerts, etc.

While multi-tasking certainly has its cognitive health pitfalls, continuous partial attention has the potential to produce even more dire consequences.

This is due to the hyper-vigilant state it puts us in, which revs up our stress response, spikes our cortisol, makes us anxious and irritable, kills productivity (which creates more stress), and ruins our ability to focus and stay present.

You know what I’m talking about…especially when it comes to texting.

It’s impossible to be fully present with yourself or another living being if your attention is always split.

Entire new parenting philosophies are being built around this new awareness of continuous partial attention—or “distracted parenting”—in child rearing.

And research has shown beyond a shadow of a doubt, that children whose parents split their attention between them and their phones, are emotionally, mentally, and even physically worse-off3.

I’ve noticed the increase of how many people text and talk on the phone while walking their dogs. In fact, I was planning to write a post on this subject for awhile, but what got this to press quickly was when I recently was out walking a dog from the animal shelter where I volunteer, and I saw a man running by with a dog on a leash on his wrist and he was using his fingers to text. While. He. Ran!

After he ran by I paused a moment to take it in. Then he ran back past me again, this time dog on leash in one hand and now talking on his phone!

I can only hypothesize (but I’m sure there will soon be research to back me up) that these behaviors diminish the physical, mental, and emotional benefits of walking a dog…and the human-animal bond suffers as a result. Often people who walk dogs socialize with other people in the neighborhood; being on the phone can take away those organic opportunities to connect with one’s neighbors. In an era where research is showing that although people are becoming more and more connected through technology, they are reporting more feelings of isolation. It’s the simple things like walking in the neighborhood and greeting your neighbors that can help to keep the bonds strong.

Of course, it is great to have access to the communication that is available through texting and talking. It is up to us to use this technology wisely. Similarly, we have access to thousands of different kinds of foods in the supermarket, it is up to us to choose wisely.

The important thing to remember is, it’s the continuous partial attention which is proving detrimental to our health, not the non-continuous partial attention…say checking your phone a few times a day at an appropriate/safe time.

Then, there’s the infamous health detriments of “text neck” or “text neck syndrome”

By now, most of us have heard of “text neck” or “text neck syndrome”: neck pain that comes as a result of looking down at our phones whilst texting.

But did you know that when lean your head forward to text, it’s the equivalent of carrying a sixty-pound weight around your neck?

It’s true.

The poorer our posture, the more pressure it puts on our necks, which not only leads to pain and discomfort but can actually degrade and injure the spine over time.

Per a recent article published in the Washington Post, text neck has become epidemic—people are even getting surgery for it, and chiropractor’s offices are full of patient complaining about neck pain4.

So while it may seem like a small issue, it’s actually a really big deal—especially for young people with developing bone structure who will spend years of their lives texting…

…not to mention the rest of us “older folks” who need to take special care of our spines as we age.

The Bright Light in All of This? Conscious Awareness about Technology Use Can Quickly Change Everything

You can’t be expected to change what you aren’t aware of, that’s a given.

But now that you are aware of the health consequences of what I call “chronic texting”, you can choose to take simple steps to protect yourself.

Just like we choose our way of eating given the seemingly unlimited options, our screen time demands a similar conscious relationship. 

Here are some easy modifications you can make to enjoy a healthier relationship with your mobile device:

#1: Talk on the phone more & establish a text-free zone

While it may not be as convenient, the more you talk on the phone the less you’ll need to text.

And chances are, you’ll save time (less texting and more real conversations mean less miscommunications) and make more meaningful connections too.

The easiest way to do this is to establish a text-free zone by use texting for information exchange-only: “running ten minutes late, see you soon”— versus a primary means of communication: “how about that party last night? I can’t believe Steve fell into the pool. did that guy you were talking to ever call you?

You get the idea. A true conversation warrants a phone call.

#2: To avoid continuous partial attention, give yourself a phone allowance

I can’t tell you how many of my patients tell me they check their phones every 5 minutes.

That type of habit is a perfect recipe for continuous partial attention, anxiety, chronic neck pain, dry eye, insomnia, and (eventually) burnout.

Instead, try checking your phone every hour or more.

For parents with children, many experts recommend putting your phone in another room while you’re all together so you can be fully present and set a good example.

Sure you can check your phone, but do it when the kids aren’t around—or tell them you need to focus on replying back to so-and-so for 2 minutes, that way they don’t feel ignored.

And if you want to hog-wild and really experience a drop in your stress levels, try putting your phone away 2-3 hours before bed.

For a good night’s sleep, charge your phone overnight in another room.

#3: Hold your phone at eye level

This is simplest way to prevent text-neck—bring your phone to your eye-level and stand up straight.

We’ve barely touched on the potential health pit-falls of chronic texting today, and I have no doubt the body of research on this important topic will continue to grow.

Thankfully, with what you’ve learned today coupled with a more conscious awareness of your screen time, you have everything you need to avoid some of the most common health consequences of texting while boosting your sense of inner peace, contentment, and happiness.

In health,

-Dr. Patricia

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How to Naturally Regulate Your Vagus Nerve for Better Mood, Digestion, Heart Health, and More…
Emotional WellnessJoyful SpiritPeaceful Mind

How to Naturally Regulate Your Vagus Nerve for Better Mood, Digestion, Heart Health, and More…

by Dr. Patricia

If you’ve ever experienced butterflies in your stomach or that infamous “gut feeling”, then you are indeed familiar with the workings of the vagus nerve.

The vagus nerve is a long, meandering nerve that runs from your brain all the way to your gut.

The word “vagus” comes from the Latin word: wanderer—which is a perfect personification of this long, branching, tree-like system.

This complex, far-reaching nerve acts as an information super-highway between the brain and other organs and systems in its path—including the gut, lungs, and the heart.

Your vagus nerve also acts as the command center for your parasympathetic nervous system—which plays a key role in how you respond to stress by controlling your rest-and-digest response (the opposite of fight or flight)1.

It also communicates directly with your enteric nervous system, also known as your gut-brain connection.

So yeah, this nerve has a ton of influence on how your organs, systems, and even your mood function.

And, if not cared for properly, your vagus nerve can become imbalanced or “weak”, which has a direct affect on your stress response and the organs and systems in its path.

What Causes the Vagus Nerve to Become Imbalanced?

It’s important to understand that the vagus nerve can become overactive or underactive, but most people today suffer from an underactive vagus nerve.

The most common result of an overactive vagus nerve is fainting or a bad case of the jitters.

While genetics do play a sizable role in underactive function, there are key health and lifestyle factors that impact the health of your vagus nerve.

Some driving lifestyle factors behind vagus nerve imbalance include:

  • Chronic stress
  • Poor digestion/gastrointestinal stress
  • Inflammation
  • Fatigue
  • Anxiety
  • Depression
  • Excessive consumption of alcohol
  • Poor posture and muscle tone

This list covers pretty much all the chronic health issues of modern life.

Since the vagus nerve mingles with so many organs, most notably your brain, heart, lungs, and gut their fates are intimately intertwined.

In other words: if your vagus nerve isn’t healthy, it’s likely one or more of the organs in its path will also suffer ill effects…or vice versa.

As ancient wisdom and modern science continues to show us: everything in our bodies, minds, and hearts is deeply interconnected.

Symptoms of Vagal Nerve Imbalance

In Traditional Chinese Medicine, we see vagus nerve imbalance manifest in the heart, liver, gall bladder, and stomach.

These patients often present with symptoms of digestive imbalance, such as irritable bowel syndrome, leaky gut or reflux; and/or perceived symptoms of heart disease such as heart flutters or abnormal heart beat—which are directly connected to the GI system, liver, and gall bladder.

Since the vagus nerve is so intimately connected to your mind (brain) and body (organs), we also look for emotional imbalances which correlate to these organs such as: anger, anxiety, fear, irritability, an inability to let go, etc.

In Western medicine, researchers have begun discovering links between vagus nerve tone and a variety of conditions, including:

  • Heart disease—since the vagus nerve controls the parasympathetic nervous system it has a direct impact on heart rate via electrical impulses. Therefore, if your vagus nerve is underactive, it can have a negative impact on heart health.
  • Anxiety2
  • Alzheimer’s/memory problems3
  • Inflammation and inflammatory diseases such as rheumatoid arthritis4
  • Depression5
  • Tinnitus6
  • Epilepsy7
  • Migraines—the effects of vagal nerve stimulation on migraine headaches has been so successful, that last year the FDA approved a vagus nerve stimulating device for migraines8
  • Pain tolerance 9—specifically, our perception of pain

As the studies above suggest, all these conditions may be improved from what’s known as vagus nerve regulation.

This can occur via a medical device or by 100% natural methods.

Since Traditional Chinese Medicine has had success through natural vagus nerve regulation for centuries, and I always suggest a natural approach first we’ll now look at the best non-artificial ways to tone up your vagus nerve.

7 Natural Ways to Improve Vagus Nerve Tone and Function

1: Meditation—research has shown meditation has a powerful impact on the vagus nerve by optimizing its functional connectivity.

This was shown to lead to a reduction in inflammation, which offers additional benefits to the nerve and all those organs in its path10.

While the study specifically measured the effects of mindfulness meditation, commonsense suggests any type of meditation that calms the mind, reduces stress and relaxes the soul will benefit your vagus nerve.

2: Chanting—since your vagus nerve connects directly to your vocal chords and throat, chanting acts as a natural toner.

If you’ve never tried chanting before, start out by humming the word: “om” or “ah” as long as you can. Then stop, take a few deep breaths, and repeat 5-10 times (or more if you’d like).

3: Laughing and Smiling—we’ve talked about the stress-busting benefits of laughter before, and since stress is the enemy of good vagal tone, regular laughter is a must for keeping this nerve in ship-shape.

Further, it’s been reported that an interested side-effect of vagal nerve stimulation on children with epilepsy is uncontrollable laughter11—which says something about the connection between vagal stimulation and happiness.

4: Deep belly breathing—research has shown that breath work is one of the most effective ways to stimulate your vagus nerve and reduce stress12.

It works by activating your parasympathetic nervous system, calming the fight or flight response and balancing your heart rate. All of which have a direct impact on the vagus nerve.

For best results, breathe in deeply through your nose filling your belly with air while not moving your shoulders for a count of 5…then exhale slowly releasing the air for a count of 10.

Repeat 5-10 times every waking hour.

5: Qi Gong-—with its focus on deep breathing, natural movement and meditation, Qi Gong is an excellent practice for stimulating and toning your vagus nerve while reducing stress.

For stress relief, I recommend practicing at least twice a week.

6: Acupuncture—research shows that auricular or “ear” acupuncture is effective in stimulating the vagus nerve, increasing vagal activity and tone, and it can help treat neurodegenerative diseases via vagal regulation13.

Acupuncture has also shown great effectiveness in treating digestive disorders, lung issues, and balancing a host of other organs and systems directly related to the vagus nerve.

7: Earthing or Grounding—we’ve discussed the benefits of earthing or grounding—the practice of connecting directly with the earth by walking barefoot, swimming, or using a grounding device—before.

However, in researching this article I discovered that earthing can also benefit the vagus nerve. Here’s how: studies have shown electromagnetic field exposure can produce negative effects on the nervous system—including the vagus nerve14.

Therefore, by grounding yourself to the earth through direct contact or a grounding device, you reduce the effects of EMFs which benefits your vagus nerve.

Pretty amazing, isn’t it?

While medical science has come a long way in its understanding of the vagus nerve, it’s important to remember that the simple, natural solutions are still the best solutions…

…no artificial stimulation required.

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Your Best Sources of Magnesium—The Anti-Stress, Pro-Sleep Mineral
Emotional WellnessNutritionVibrant Health

Your Best Sources of Magnesium—The Anti-Stress, Pro-Sleep Mineral

by Dr. Patricia

Magnesium is quickly dethroning calcium as the “it mineral” of the 21st century.

While calcium has reigned supreme for decades as the natural solution to preventing osteoporosis, building strong bones, and promoting healthy sleep, new research suggests magnesium is an important contributor to all of the above, and much more.

What’s more, reports indicate at least half the United States population is magnesium deficient1, with a whole list of insidious symptoms to boot.

The good news is, avoiding magnesium deficiency and optimizing your levels long-term doesn’t have to be complicated.

The keys lie in knowing how much magnesium you need, bolstering your awareness of best-sources— including foods and supplements; and understanding the role stress and other lifestyle factors play in magnesium depletion.

Let’s get started with…

How Much Magnesium The Average Person Needs (and why most of us aren’t getting it)

Now here’s a loaded topic with a range of varying expert opinions.

On the one hand, conventional doctors and dieticians typically tell patients to aim for recommended daily allowance of 310-320 mg daily for women and 400-420 mg daily for men.

However, due to widespread deficiency many integrative practitioners, including myself, often recommend a higher dose of magnesium. The exact amount depends upon the patient’s symptoms, health history, diet, lifestyle, and health goals.

For example, if I had a patient suffering from migraines, insomnia and brain fog who ate the standard American diet, I would likely recommend a higher dose of magnesium than for a patient reporting occasional headaches who ate a wide variety of whole, fresh foods.

In addition, specific diet and lifestyle factors can impact your levels including2.:

  • Chronic stress
  • Eating food grown in magnesium-depleted soil
  • Consuming a diet high in refined sugar, protein, fat, calcium, or vitamin D

So, how much does the average person need?

Your practitioner can provide you with an individual recommendation based on your needs and health concerns, or you can start by aiming for the RDA using foods and supplements, and increase your amount gradually based on how you feel.

I’ve had patients come to me amazed by what a difference an extra 100-200 mg of magnesium a day can make to their health.

More on this to come…

Common and Not-so-Common Symptoms of Magnesium Deficiency

A little-known fact about magnesium deficiency is it is indicated in nearly every type of chronic condition.

This is because of the crucial role magnesium plays in over 300 biochemical reactions including: regulating blood sugar levels, DNA, muscle and nerve function, blood pressure, heart beat, building bone by transporting calcium, maintaining immunity and even mediating our stress response 345.

Common and not-so-common symptoms of magnesium deficiency include6:

  • Blood sugar imbalances
  • Type 1 and Type 2 diabetes
  • Muscle cramps
  • Menstrual cramps
  • Brain fog
  • Weak bones and teeth
  • Loss of appetite
  • Nausea/vomiting
  • Numbness
  • Tingling in extremities
  • Changes in personality
  • Insomnia
  • Depression
  • Anxiety
  • Sugar cravings
  • High blood pressure
  • Headaches, including migraines

Of all these symptoms, I want you to pay careful attention to the relationship between magnesium and your mood and sleep.

Patients often come to me seeking a natural solution to anxiety and stress, which are compounded by sleep disturbances.

And while these issues may seem complex, (and they can be for certain people) often by simply increasing magnesium, completing a series of acupuncture appointments, and creating a new relationship with stress these symptoms improve or even disappear quite quickly.

That’s the power of optimizing this one little mineral.

The Little-Known Symbiotic Relationship Between Magnesium and Vitamin D

It’s been long-accepted that vitamin D plays an essential role in bone health and preventing osteoporosis.

But, new research published by The Journal of the American Osteopathic Association7 reveals vitamin D does not act alone when it comes to bone health, and relies heavily on magnesium for its metabolism, activation, and function.

In addition, the same review revealed the more magnesium a you have in your body the less vitamin D you need to maintain health.

This further explains the relationship between magnesium and bone health, whilst connecting the dots on how different nutrients work together to maintain whole body homeostasis.

Did I Mention Chronic Stress As One of the Top Magnesium Thieves?

While I mentioned it in the section above, it bears repeating: chronic stress has been shown to rapidly decrease your body’s magnesium stores8.

Moreover, the lower your levels of magnesium the more dramatic your stress response—which makes magnesium deficiency a double-whammy for those dealing with chronic stress.

So, do you need to up your magnesium levels or lower your stress?

In the short-term: probably both.

If you’re in the midst of an acutely stressful situation such as caring for a new baby, starting a business, or moving, magnesium supplementation can offer a safe and natural buffer until the acute stress eases.

Likewise, if you’re dealing with chronic stress and/or find yourself easily agitated or very reactive to challenging situations, magnesium can offer a lifeboat while you learn to adjust your lifestyle and relationship with stress.

Once your stress response is more balanced, you may be able to reduce magnesium supplementation and rely more on food sources moving forward.

The Best Food Sources of Magnesium

The best way to get your nutrients is always from food.

And if you have a minor magnesium deficiency, increasing these foods and working on your attitude toward stress should get you back on track fast.

  • Spinach
  • Chard
  • Quinoa
  • Almonds
  • Cashews
  • Black beans
  • Edamame
  • Tofu (fermented please!)
  • Sesame seeds

Magnesium Supplementation

Your practitioner can help you determine what type of magnesium is best for you.  Fortunately, magnesium has an excellent safety record when taken in low-to-moderate doses.

If you have an aversion to pills, many patients have had success using a topical application of magnesium oil or cream.

This is also a wonderful option for children…especially when rubbed on the feet before bed.

Again, your need and dosage depends upon your health, symptoms, goals, lifestyle, and stress levels.

The most common symptoms of excess magnesium are minor gastrointestinal issues, but more severe problems can arise when taking extremely high doses internally 9. So check with your practitioner and use commonsense.

To Recap Your Best Sources of Magnesium:

  • Nearly half the U.S. population is magnesium deficient (and many health experts believe the actual number is actually much higher)
  • Magnesium levels can be impacted by a diet high in fat, sugar, protein, vitamin D, calcium, chronic stress, and foods grown in magnesium-depleted soil
  • The RDA of magnesium is: 310-320 mg daily for women and 400-420 mg daily for men—though many people will benefit from higher amounts
  • Some common yet little-known symptoms of magnesium deficiency include: menstrual cramping, headaches, migraines, sleep issues, brain fog, depression and anxiety (full list above)
  • Some of the best food sources of magnesium include spinach, chard, quinoa, almonds, cashews, and black beans.
  • Check with your integrative healthcare practitioner about the right type and amount of magnesium for you.

Despite my 25+ years studying and practicing nutrition, I am always in awe of  the incredible difference one seemingly little nutrient can make to a person’s overall health.

My hope and prayer is this article will help shed light on how even complicated health problems often have very simple solutions.

To your best health and well-being,

-Dr. Patricia

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The Healing and Detoxifying Power of a Good Cry
Emotional WellnessJoyful SpiritLoving Heart

The Healing and Detoxifying Power of a Good Cry

by Dr. Patricia

When was the last time you had a good cry?

If you’re like some people you may find yourself resisting, or, like others, you may allow the tears to start flowing but soon after start apologizing.

Fortunately, no matter how hard you resist, eventually the tears will come…and you will most likely feel so much better for “indulging” in a good cry.

While sometimes judged as weak, being vulnerable and allowing a good cry can be quite the opposite. Crying is like a built-in emotional detoxification system—washing away hurt feelings, grief, disappointments, pain, or unexplained feelings of sadness.

In fact, new research has proven tears are extremely beneficial to your physical, mental, and emotional well-being.

Unfortunately, a significant portion of our culture views crying as cowardly. Especially in boys, men, and women in positions of power.

In light of these new scientific discoveries, I would love to see this cultural view shift.

For it is in our acceptance of crying—with all the discomforts and drama that lead up to it—that we can experience powerful healing of our bodies, minds, and spirits.

Let’s take a big leap in shifting our perspective today, by exploring the science behind the detoxifying power of tears.

How Tears Prevent Chronic Disease

According to researchers, emotional stress is a major contributing factor to six of our nation’s leading causes of death, including: heart disease, cancer, accidents, cirrhosis of the liver, respiratory disorders, and suicide1.

Stress is also known to promote inflammation and weaken the immune system—both of which contribute to a slew of chronic and autoimmune conditions.

While it’s not “news” that stress contributes to disease, what is not widely known is that tears are one of your body’s most powerful stress-busters.

When we experience tearfulness resulting from emotional stress, those tears help us destress by releasing specific toxins and stress hormones2 and reducing our manganese levels—which are notably higher when we are stressed out or anxious3.

Some reasons why we feel so much better after a good cry.

The Role of Tears in Liver Detoxification and Heart Health

Westerners don’t often associate tears with liver detoxification, or liver health with heart health.

However, according to Traditional Chinese Medicine, the liver is directly connected to the health of the eyes and the heart.

And the liver/heart’s greatest emotional “enemy” is: unprocessed, repressed anger.

Case in point, researchers at the European Society of Cardiology have found outbursts of anger significantly increase your risk of heart attack and stroke4, while crying can reduce these effects by relieving stress.

If you suffer from a short temper or anger outbursts, you would be wise to have a Traditional Chinese Medicine practitioner assess the health of your liver/heart system.

I have often witnessed patients brought to tears during acupuncture or body work sessions designed to treat stagnant liver Qi. And the healing they report afterwards is often remarkable.

So, before you embark on another liver detox cleanse, be sure to consider the power of tears in cleansing your liver and strengthening your heart.

Tears Connect Us to Each Other and the Divine

It has been said, taught, and proven to some extent, that we are all connected to everything (and everyone) within the Earth.

And though every animal has some sort of tearing mechanism to protect vision and cleanse the eyes, human beings are the only species brought to tears by emotions.

Over millennia, these tearful episodes have helped build community by spurring feelings of empathy, compassion, and kindness towards our fellow man5. The fact we can be moved to tears by witnessing someone else’s sorrow is a clear indication of how deep our inner-connectedness goes.

In religious teachings, the vulnerability and humility experienced through crying was often seen as a path to the divine and unity with all things.

Hence why tears may be one of the most important biological reminders of our infinite connectedness.

Finally, Tears Allow us Greater Vision, Clarity, and Strength

One of the main physical roles of tears, is to cleanse our eyes and maintain our ability to see.

Without tears we would literally lose our vision.

The same principle applies to our mental, emotional, and spiritual vision for our lives and circumstances.

As our minds and hearts are cluttered with worry, stress, frustration, anger, and judgements, we become blind to the opportunities, solutions, and blessings right in front of us.

An honest tearful detoxification, allows you to flush out that clutter so you can get a good sleep and regain that mental and emotional strength you need to find clarity in your circumstances.

Only through a clear and expansive vision can we see our sources of true strength.

The takeaway from all this? Allow yourself the blessing of a good cry. Your immune system, liver, heart, social life, and vision will thank you.

-Dr. Patricia

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How to feel more grounded and centered inside no matter what is going on outside
Emotional WellnessJoyful SpiritPeaceful MindVibrant Health

How to feel more grounded and centered inside no matter what is going on outside

by Dr. Patricia

Do you ever feel the slightest bit ungrounded? Like your life, your thoughts, and your priorities are spinning out of control?

Given the modern world we live in, I’d be surprised if anyone could answer with an honest “no”.

Never before in history have human beings been so disconnected to the earth, whilst fielding an avalanche of 24/7 news cycles and digital communication overload.

It’s enough to make anyone feel a bit ungrounded from time to time (if not most of the time).

I have noticed this in my own personal experience and in practice, as more and more patients present with signs and symptoms of what we characterize in Traditional Chinese Medicine as an Earth-deficiency.

It is becoming epidemic.

And though acupuncture can go a long way in resetting that pattern, an acupuncture-session-a-day isn’t a sustainable solution for most.

Beyond Traditional Chinese Medicine, a variety of scientific studies have revealed the proven health detriments of a lack of groundedness. It’s even been coined:”Vitamin-G deficiency” (“G” standing for “grounding”).

In other words, most of us aren’t getting enough one-on-one time with the natural world, specifically, the ground we walk on.

What happens when we deprive ourselves of Vitamin G via direct contact with the earth?

Sleep patterns suffer, heart disease risk increases, our mental and emotional well-being goes downhill, inflammation heats up causing increased levels of pain, and our relationship to stress can feel overwhelming.

The good news is, the best ways to get grounded and cure “Vitamin G” deficiency are simple, accessible, and free to everyone everywhere.

Read on to learn the best free sources of Vitamin G, plus some of the fascinating science behind the earth-human-health connection.

How the Earth’s Surface Heals the Human Body

Though it may sound a little out-there, the health benefits of earthing—the practice of connecting oneself to the ground or sea by walking around barefoot, swimming, or gardening—are well-documented by science.

We can tend to think of  our bodies as purely biological in nature, when in truth they are also very much electrical.

Our nervous systems, heart beat, and brains all function via electrical impulses. This is evident when we get an EKG, which measures the electrical energy of our hearts.

The human body carries a predominantly positive electric charge, while the earth carries a more negative electrical charge. Therefore, our bodies rely on a balance of these charges to maintain groundedness and good health.

Generations ago, humans had plenty of contact with the earth—we foraged, slept on the ground, and bathed in natural waterways. All these regular activities kept our electrical systems balanced.

These days we spend most of our time indoors and surrounded by electronics which emit a positive charge.

What happens when two positives meet? They repel each other. Hence why we need that balancing negative charge from the earth to soothe and ground our circuits.

From a Traditional Chinese Medicine perspective, walking barefoot naturally stimulates a major acupuncture point near the ball of the foot known as kidney 1 (K1); a key entry point for the absorption of grounding Earth Qi.

I’ll explain more of the vast health implications of the K1 point coming up, but suffice it to say earthing has a history of health benefits far beyond what we have discovered in the West.

The Proven Health Benefits of Earthing/Grounding and Vitamin G

As you can imagine and have likely experienced, chronic disconnection from the earth takes a serious toll on your physical, mental, and emotional well-being.

Likewise, when you take the time to connect to the earth on a daily basis, the health perks add up quickly.

Here are some of the latest scientific findings on the health benefits of getting grounded/earthing:

  • Earthing prevents cardiovascular disease—research has shown earthing can reduce your risk of cardiovascular health issues by reducing blood viscosity—a major factor in heart disease1.
  • Getting grounded can help you sleep better—insomnia creates a cascade of health issues and is a sure sign of Earth-Qi (or Vitamin G) deficiency.

A study published in the Journal of Alternative and Complementary Medicine, showed earthing during sleep (through use of an earthing mat) helped improve sleep by balancing night time cortisol levels (your body’s stress hormone) which helps reset your circadian rhythm. In addition, participants experienced reductions in pain and stress. The results were especially prominent in women2.

Though this study focuses on night time grounding, I have seen great improvements in patients’ sleep patterns from daytime earthing too.

  • Earthing can significantly reduce pain and inflammation—with all the controversy and safety concerns surrounding prescription and over-the-counter pain pills, this may be the most significant benefit of all.

In a study published in the Journal of Inflammation Research, scientists found earthing significantly reduced pain and inflammation in study subjects by influencing a variety of biological and chemical processes related to inflammation.

Exercise fiends, take note: results included positive effects on delayed onset muscle soreness or “DOMS”—the type of pain you experience a day or two after strenuous exercise.

  • Earthing can help improve immunity—in the same study cited above, researchers observed the immunomodulating effects of earthing on concentrations of white blood cells, cytokeines, and lymphotcytes (to name a few). It gives new meaning to the term “natural remedy”.
  • Earthing helps improve a variety of organs and systems via the K1 acupuncture point—as mentioned previously, walking barefoot stimulates the K1 kidney acupuncture point to absorb the Earth’s energy.

This major acupuncture point connects with your Urinary Bladder point which influences your heart, lungs, diaphragm, liver, lungs, and brain.

Why Earthing/Grounding is Essential for Promoting Mental and Emotional Well-Being

For those who suffer from anxiety, panic attacks, depression or other mental health issues, daily earthing is one of the most important self-care practices you can adopt.

Besides all the mental and emotional health benefits associated with time spent in nature and greenspace (stay tuned for a future post on this), earthing helps improve your mental and emotional health in four big ways:

  1. It has been shown to improve heart-rate variability which can help those suffering from stress-induced emotional disorders such as panic attacks, depression, and anxiety3.
  2. As mentioned above, it helps regulate cortisol levels which improves sleep and helps you better cope with stress.
  3. It is effective for depression because it reduces whole-body inflammation, which many mental health experts and pioneering researchers believe is a major contributing factor to depression4.
  4. Walking barefoot, gardening, playing in the dirt or sand, or swimming in the ocean all help diversify your gut microbiome which has a positive influence on that all-important gut-brain connection.

Research aside, there is the innate sensibility within that says going outdoors will make you feel better. We would be wise to heed that call, and do it with bare feet.

The photo in this blog with the kids barefoot about to go paddleboarding pulls the message together beautifully. First of all, we see the innocence of children who are still in touch with their center. Secondly, they are barefoot, a key to grounding. Thirdly, the idea of paddleboarding or surfing brings together a beautiful metaphor. To be successful at either (I can speak from experience with both surfing and paddleboarding), one has to develop an inner centeredness, an inner calm if you will. No matter how the waves are rocking and rolling around you, it is awareness from your center that allows you to go with the flow and stay balanced on the board as you ride the waves.

How to “Earth” or “Get Grounded” for Maximium Benefit

The best ways to “earth” include spending 20-40 minutes a day…

  • Walking on the grass, dirt, sand, or even cement barefoot.
  • Swimming in the ocean or walking on the beach (the electrical charge of salt water provides an abundance of negative electronics, in addition to the sand).
  • Gardening, preferably without gloves or shoes.
  • Exercising outdoors barefoot—yoga, QiGong, Tai Chi, walking, running, dancing, or anything you can do comfortably without shoes.
  • Using an earthing or grounding mat, sheet, or pad—these devices ground you to the earth via a copper wire and can be used on your bed, office chair, in the car, whilst doing yoga, etc.
  • Playing in a clean, natural body of water barefoot such as a clean creek, river, or lake.

Since many children suffer the effects of Vitamin G deficiency in the form of attention issues, inflammatory diseases, and mental health challenges, I encourage you to include them in your earthing practice (and it’s great for pets too!).

My personal favorite ways to reconnect with the earth are to walk on the beach, swim, paddleboard, putter around the yard and garden with my dogs and practice Qi Gong barefoot. I often comment how my feet just feel “happy” when I am walking barefoot on the beach.

However you choose to do it, make sure you aim for 20-40 minutes a day for maximum benefit.

When I began this blog, a priority was to provide science-backed information on the more little-known, non-commercial paths to healing.

Earthing is a perfect example of a natural therapy anyone can practice regardless of age, monetary means, or location. Just find a piece of ground, take off your shoes and relax your feet.

In appreciation,

-Dr. Patricia

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