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      Winter and Chinese Medicine: How to Support Immunity,…

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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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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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AcupunctureEmotional WellnessPeaceful MindVibrant Health

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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Brain WellnessEmotional WellnessJoyful Spirit

How Gratitude Rewires Your Brain and Creates Better Health

by Dr. Patricia March 18, 2019

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

March 18, 2019 0 comment
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Emotional WellnessMindfulnessPeaceful MindUncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia August 14, 2018

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

August 14, 2018 0 comment
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Emotional WellnessJoyful SpiritPeaceful Mind

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

by Dr. Patricia June 19, 2018

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.

June 19, 2018 0 comment
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Emotional WellnessNutritionVibrant Health

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

by Dr. Patricia June 4, 2018

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

June 4, 2018 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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