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Emotional Wellness

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

by Dr. Patricia October 2, 2018October 5, 2018

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.

But, despite our lost knowledge here, learning to honor the changing needs of your body within the cycles of the seasons is a powerful way to reduce risk of common seasonal concerns of body, mind, and spirit.

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

The Emotions of the Lung and Large Intestine

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

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

Emotionally, the Lungs coincide with:

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

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

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

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

The Large Intestine channel is often associated with:

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

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

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

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

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

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

Ways to Break Emotional Stagnation

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

Acupressure

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

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

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

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

QiGong

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

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

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

Out with the Old, In with the New

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

Here are 5 ways to let go this fall:

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.
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.
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.
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.
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

October 2, 2018October 5, 2018 0 comment

Emotional Wellness Mindfulness Peaceful Mind Uncategorized

Texting—Reshaping our brains, necks, and relationships

by Dr. Patricia August 14, 2018August 14, 2018

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-off¹.

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 pain².

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, 2018August 14, 2018 0 comment

Emotional Wellness Joyful Spirit Peaceful Mind

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

by Dr. Patricia June 19, 2018June 14, 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, 2018June 14, 2018 0 comment

Emotional Wellness Nutrition Vibrant Health

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

by Dr. Patricia June 4, 2018May 31, 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.

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, 2018May 31, 2018 0 comment

Emotional Wellness Herbs Joyful Spirit Vibrant Health

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

by Dr. Patricia March 20, 2018March 20, 2018

There is a reason people often get inspired to start spring cleaning this time of year.

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 20, 2018March 20, 2018 0 comment

Emotional Wellness Joyful Spirit Loving Heart

The Healing and Detoxifying Power of a Good Cry

by Dr. Patricia October 17, 2017October 17, 2017

When was the last time you had a good cry?

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

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

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

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

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

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

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

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

How Tears Prevent Chronic Disease

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

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

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

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

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

The Role of Tears in Liver Detoxification and Heart Health

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

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

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

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

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

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

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

Tears Connect Us to Each Other and the Divine

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

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

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

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

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

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

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

Without tears we would literally lose our vision.

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

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

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

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

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

-Dr. Patricia

October 17, 2017October 17, 2017 0 comment

Emotional Wellness Joyful Spirit Peaceful Mind Vibrant Health

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

by Dr. Patricia October 10, 2017October 10, 2017

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

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

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

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

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

It is becoming epidemic.

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

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

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

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

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

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

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

How the Earth’s Surface Heals the Human Body

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

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

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

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

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

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

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

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

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

The Proven Health Benefits of Earthing/Grounding and Vitamin G

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

In appreciation,

-Dr. Patricia

October 10, 2017October 10, 2017 0 comment