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      Ginger: Herbal Ally of the People

      April 6, 2020

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      Winter and Chinese Medicine: How to Support Immunity,…

      December 21, 2020

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      Anatomy of a Smoothie aka Smoothie Making 101:…

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      Strategies to Support & Fortify (vs.”Boost”) Your Immune…

      April 13, 2020

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      Ginger: Herbal Ally of the People

      April 6, 2020

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      The Immune Strengthening Power of Qigong

      June 4, 2020

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      Strategies to Support & Fortify (vs.”Boost”) Your Immune…

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      What is Qigong (plus how to get started)?

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      Increase Energy, Focus, and Creativity with this Powerful…

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      Anatomy of a Smoothie aka Smoothie Making 101:…

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      Meet Congee: The Humble and Potent Chinese Medicine…

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      Does Apple Cider Vinegar Live Up to Its…

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      Take the “Bite” out of Kale and Other…

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      November 14, 2017

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      November 14, 2017

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

by Dr. Patricia March 20, 2021

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 20, 2021 0 comment
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HerbsNutritionRecipesVibrant Health

Anatomy of a Smoothie aka Smoothie Making 101: Learn the Basics and Design Your Own Delicious and Healthy Creation

by Dr. Patricia July 10, 2020

Throughout the past three decades of counseling thousands of patients on various aspects of nutrition,  it has become very clear that for many people a healthy breakfast or a quick meal seems to be a challenge. People are seeking sustained energy and blood sugar stability–not the highs and low that can come from the sugar and caffeine cycle.

An option for breakfast or a time when you don’t have the time or interest in sitting down to a proper meal can be enjoying a nutrient-dense smoothie.

I have savored many smoothies over the years, and I like experimenting in the kitchen. I am often asked for some of my favorite recipes.

There are many recipes and great ideas in many books and websites. I have attempted to write a few recipes myself, and then I realized what was stopping me:  I don’t follow recipes!  🙂  My approach is most likely informed by my Italian ancestry. I find recipes helpful as a starting point;  however  I often find myself “doctoring” them up. I actually love and have benefited so much from smoothies, so I want to share virtual recipe-free approach.

If you know the basic “anatomy” of a smoothie, you can enjoy the creativity of making smoothies your way. They can be a little different each time. Sometimes I am surprised at what I find in my kitchen that I end up putting in the smoothie. I often find that I can use some of the fruits and vegetables that might spoil otherwise.

The Basics:

The essentials of a smoothie consist of protein (powder), fat, and fruit and/or vegetables, and liquid.

Protein Powder:

When making a smoothie, it is important to choose a good protein powder. I am often researching and reading labels, and I often find a lot of sugar and other additives in many protein powders. I personally use protein powders that have very few ingredients–often one ingredient, the actual protein source.  I generally use collagen that is grass-fed, or if you want to go vegan pea, pumpkin, or hemp protein or some good options.

Healthy Fat:  You can add a tablespoon of nut butter (such as cashew, brazil, filbert, almonds) or unsweetened coconut flakes; another option is a third to a half of an avocado or a teaspoon of MCT oil.

Greens:  Ideally have fresh greens handy, and add a handful of greens such as dandelion greens, spinach, chard, arugula, endive, If you don’t have fresh greens handy, a scoop of an organic greens powder can be an option.

Fruit: Low glycemic fruit and/or a small amount of fruit can add a nice flavor, however don’t overdo it! Many patients who don’t think they are eating sugar describe their smoothies to me, and I find that they are loaded with sugar–as  they sometimes are loaded with fruit! Try limiting fruit to a handful of berries or sliced mango; you could also use acai (unsweetened).

Liquid: Options include: organic unsweetened “milks” such as coconut milk,  hemp milk, organic nut milk-  I usually use half non-dairy “milk” and half water,

Optional:

More veggies: in addition to the above, I often add half a cucumber, several stalks of celery, or a chopped carrot

Herbs:  pick one: basil, thyme, oregano, cilantro etc.  – a pinch up to a handful; a great way of adding concentrated nutrient, often with antimicrobial, immune supportive properties.  Cilantro is known for its assistance to the body’s heavy metal detoxification processes.

Spices:   In the fall and winter I notice I want to warm up my smoothies, so I tend to sprinkle some spices such as, cinnamon, pumpkin pie spice, nutmeg, and/or ginger. Other options throughout the year include turmeric, cardamom, allspice, anise, or any of your favorites.

“Superfoods”:  I usually pick one for each smoothie : hemp seeds, bee pollen, kefir, chia seeds, cacao, mushroom powders – i.e. reishi, chaga, – usually a teaspoon up to a tablespoon of each depending on the superfood potency

Tips:

Avoid sweeteners: I recommend setting an intention to dissolve the desire for that sweet taste – my basic advice is have the smoothie as less sweet as possible while still enjoyable–and keep reducing sweetness to “retrain” your tastebuds. I remember years ago when my smoothies were loaded with fruit, and now they are not very sweet. They are loaded with vegetables and nutrient-dense foods, and my energy is much more vital and stable.

Blender: I use a VitaMix, but most high-performance blenders do the magic.

Room temperature vs. Cold:  Room temperature recommended except on very hot days; Following Chinese Medicine principles, cold foods are not recommended as they can weaken the digestive systems and aspects of the immune system.

I’d love to know about your adventures creating your own smoothies. Take a picture and show me on Instagram @drpatriciafitz  🙂

July 10, 2020 0 comment
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Emotional WellnessHerbsNutritionPeaceful MindQigongVibrant Health

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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HerbsNutritionVibrant Health

Ginger: Herbal Ally of the People

by Dr. Patricia April 6, 2020

Ginger is one of the most popular and beloved spices of people throughout the world.

Whether it’s enjoyed in a spicy Indian curry, a crunchy Asian stir fry, or as a refreshing ginger ale on a hot day, the spicy, pungent, and woodsy flavor of this golden rhizome is as versatile as it is delicious.

But despite it’s culinary prowess, ginger’s greatest benefits lie in its medicinal properties, which range from calming digestive stress to preventing and fighting cancer and fortifying immunity.

Traditional Chinese Medicine (TCM), has used ginger for centuries to ignite health and fire up the body. Today, modern day research is beginning to explain what the ancients knew intuitively.

Today we’ll look at some of the most exciting new research surrounding ginger, including its antiviral, antibacterial, and anti-inflammatory properties, plus tips on how to use most effectively based on your body type.

Ginger as medicine from an Eastern and Western perspective

Ginger, botanically known as Zingiber officinale, is a flowering plant in which the root (rhizome) is used for cooking and medicine.

It is in the same family as turmeric, cardamom, and galangal with a biting hot and spicy, yet refreshing flavor enhanced by warm and sweet undertones.

Over 115 phytochemicals have been identified in ginger, the most abundant of which (and most researched) is Gingerol1.

Traditional Chinese Medicine has always viewed ginger as medicine with a warming action on the stomach, lungs, and spleen.

It is relied upon heavily for digestive related conditions caused by Yang deficiency, but is also used as a Qi tonic to enhance circulation, clear phlegm from the lungs, and to treat inflammatory conditions like joint pain.

What is a Yang deficiency?

Yang represents action, expansion, heat, and function; whereas Yin represents rest, contraction, cold, and structure. Thus, a Yang deficiency is associated with a lack of efficient function or “pep” in an organ or system.

A couple examples of Yang deficiency include a lack of energy due to overworking, or poor digestion due to consumption of too many cold foods.

Ginger helps balance Yang deficiency by bringing heat to the body, which helps reignite that Yang fire that keeps everything functioning (or “firing”) optimally.

Ginger: antiviral ally for your lungs

When most Westerners think of ginger as medicine the first thing we think of is gingerale for a stomach ache.

However, what’s lesser-known is that ginger has demonstrated potent antiviral properties, particularly when it comes to ailments of the lungs.

A study published in the Journal of Ethnopharmacology showed that fresh, not dried ginger, was effective in blocking viral attachment to the lung mucosa to prevent the formation of plaque associated with RSV (respiratory syncytial virus)2.

Ginger has also been widely studied for its anti-inflammatory and antioxidant effects, both of which are believed to make it effective for reducing coughs and other unpleasant symptoms of upper respiratory infections3.

In Traditional Chinese Medicine, ginger is used to help thin mucus and warm the body to to support the immune system in overcoming viral infections.

Ginger: antibacterial ally

Several studies have shown ginger’s antibacterial effects on a number of common bacterial pathogens 4.

A very important study showed ginger was effective in combating several strains of bacteria associated with sore throat, including Streptococcus mutans and Enterococcus faecalis.

Another study found ginger, when combined with garlic, effective against Escherichia coli, Salmonella typhi, and Bacillus subtilis, all of which are associated with gastrointestinal ailments5.

While further research has proven ginger’s effectiveness at fighting bacteria associated with periodontal disease6.

Ginger: anti-fungal ally

Fungal issues, such as athlete’s foot or Candida, are dependent upon dampness to thrive. Thus, in Traditional Chinese Medicine we recommend spicy, warming herbs, like ginger, to help dry up that dampness.

New research supports TCM theory on this, with studies showing ginger’s effectiveness on inhibiting Candida albicans7.

If left untreated, Candida overgrowth can cause issues like oral thrush, sore throats, digestive complaints, UTIs, sinus infections, inflammation, joint pain, and fatigue.

Ginger: your anti-inflammatory ally

So much of ginger’s medicinal effects can be traced back to its naturally-occurring antioxidants, which include: polyphenols, vitamin C, β carotene, flavonoids and tannins8.

Ginger’s powerful antioxidants have been shown to scavenge the free radicals which cause inflammation and create chronic inflammatory diseases, such as: heart disease9, arthritis10, diabetes11, certain cancers such as gastrointestinal and ovarian 12, as a cancer preventative 13, 14 IBD and colitis15, and pain16 (to name but a few).

Ginger’s even been proven to help suppress the expression of pro-inflammatory genes, which are believed to contribute to autoimmune conditions (pretty amazing, isn’t it?)17.

Ginger: your ultimate digestive health ally

I’d be remiss if I didn’t mention ginger’s most infamous use as a digestive aid.

In the pioneer times, ginger beer or ginger water was drunk during the hot months of summer, as people believed it staved off dehydration better than plain water because it wouldn’t upset your stomach when taken in large amounts.

It has also been used throughout the world as a warming tea to help combat hypothermia.

In TCM, ginger is used to help fire up or reboot a digestive tract that has been bogged down by overeating, excessive cold foods, or too many expansive foods (such as sugar, caffeine, alcohol, raw foods, etc.).

How does this work exactly?

According to Traditional Chinese Dietary theory, any cold food or drink that enters the stomach (“cold” meaning below 100 degrees Fahrenheit) much be heated up to 100 degrees for optimal digestion.

Thus, excessive intake of cold foods can cause that Yang deficiency which results in sluggish digestion, a damp spleen (which affects the blood), weak triple burner (which impacts hormones), and other unpleasant side effects.

The natural warming power of ginger acts as a very effective digestive aid by increasing heat in the stomach, which naturally begins to balance out digestive function which improves the health of complementary organs and systems.

Modern research supports ginger’s use as a digestive aid, with studies validating its positive effects on conditions such as: nausea (including “morning sickness” in pregnancy), vomiting, diarrhea18, chemo-induced nausea19, irritable bowel disease 20, as a preventative for ulcers induced by NSAIDs, stress, H. Pylori, and alcohol use 21…and much more.

How to benefit form ginger based on your body type

As you can see, ginger is an incredible for the prevention of disease and maintenance of health. You can use it in many recipes such as those for soups, stews, sauces, desserts, beverages, and so much more. It is a fun herb to experiment with in your creative culinary pursuits.

However, it’s important to consult with your TCM practitioner (or other healthcare professional) before taking it in significant amounts.

The reason is, if your body/organs tend towards heat or you have excessive Yang, therapeutic amounts of ginger may not be the best choice for you at this time.

However, this is highly individual and not usually a concern if you’re planning on enjoying it in moderate amounts in our meals or beverages.

Ginger: herbal ally of the people

I chose this title because ginger truly is one of the most powerful herbal allies humankind has in its corner.

Not only is it readily available, affordable, and easy to grow, but it’s incredibly simple to take as a tea or added to your favorite dish, and can be relied upon (traditionally and scientifically) to help improve your health in nearly every way possible.

Enjoy with reverence!

References:

April 6, 2020 0 comment
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Meet Congee: The Humble and Potent Chinese Medicine Digestive Tonic (Plus Recipes)

by Dr. Patricia March 30, 2020

The healing power of congee—a simple, slow cooked white rice porridge—presents a bit of a mystery to most health-conscious Westerners (including health care practitioners).

I can’t tell you how many puzzled looks I’ve gotten when I recommend it to patients.

“But Dr. Fitzgerald,” some say, “I thought grains, especially white grains, were bad for my “fill-in-the-condition here.“

And I understand where they’re coming from. I mean, overcooked white rice? Where’s the nutritional value in that?

Yet, this humble, ancient rice porridge has been extensively used in Chinese food therapy for centuries to help with a wide variety of acute and chronic conditions, and is a staple in many Asian households.

As a Doctor of Acupuncture and Oriental Medicine a Certified Clinical Nutritionist, I can’t imagine treating digestive health issues without it; plus it’s so inexpensive and simple to make. In the earliest years of my practice, I must admit I dismissed the idea of this porridge as beneficial. With time, thankfully I developed some humility and a deeper respect for the wisdom of those who have gone before me. I am so grateful to know about this incredible digestive tonic, as it has helped many patients, family members, and friends during their healing processes.

So, how exactly does plain old white rice become a medicinal food?

Read on as we explore the amazing alchemy behind the healing power of congee.

How Congee Heals

Congee, also known as Jook has been a staple in China, and other parts of Asia for millennia.

Think of it as the Asian version of your American Grandma’s chicken soup; the ultimate slow-cooked comfort food designed to heal, strengthen, and energize.

In my practice, I recommend congee to support the healing process of conditions such as:

  • Leaky Gut Syndrome
  • Acid reflux/indigestion
  • Inflammatory conditions (both chronic and acute)
  • Spleen/stomach issues
  • To increase milk production in nursing mothers
  • As a recovery food after acute illness, such as cold, flu, or stomach bugs
  • Post-surgical

Healing benefits aside, congee is also enjoyed as a breakfast food throughout Asia to promote good health and longevity; and can be combined with endless ingredients to create sweet or savory dishes for any occasion.

So, how does congee work as “functional” or healing food?

According to Traditional Chinese Dietary Theory, warm, well-cooked foods are very easy for the body to digest, which helps conserve energy for healing while helping repair or rehabilitate digestive function.

In addition, rice is considered a neutral, non-allergenic food, which makes it safe for even the most sensitive digestive system.

But is Congee Actually Nutritious?

White rice isn’t typically thought of as a nutrient-dense food. In fact, many natural health practitioners consider brown rice to be more nutritious (if they recommend grains at all, but that’s a topic for another time).

However, Traditional Chinese Medicine doesn’t just view foods just in terms of their macro and micronutrients (such as protein, carbs, vitamins, minerals, antioxidants, etc.), thus congee is believed to nourish the whole person on a variety of levels.

First off, its warm, moistening properties nourish and fortify the stomach and spleen while healing a weakened digestive tract.

Second, it energizes and tonifies the blood which produces stronger Qi (energy) and aids in efficient nutrient transportation.

Third, its neutral profile and absorbability makes it ideal to combine with other healing foods and herbs to enhance their effectiveness, while reducing the chance of stomach upset from pungent or “spicy” herbs.

Plain congee does contain essential nutrients such as protein, carbohydrates, fiber, and fat. It’s also an ideal vessel for the addition of other nutritious foods and flavorings (more on this coming up).

Fifth, since it’s cooked with so much water congee is hydrating! which helps prevent dehydration after a stomach bug, for example, while keeping digestion and elimination flowing smoothly.

How to Make Healing Congee At Home

Congee is not difficult or expensive to prepare and can be made even more convenient with a slow cooker.

The key is using lots of water and letting it cook a loooonnnnggg time, as it’s the slow-cooking that transforms plain old white rice into a nutritious digestible healing food.

In other words: the longer it cooks, the better (which means: no InstantPot recipes, please—unless it’s done on slow-cook mode!)

Note: While Congee is traditionally cooked daily, it’s OK to batch-cook if that’s what makes it doable for you.

Basic Healing Congee Recipe

Ingredients:

  • 1 cup organic white rice (short grain is preferable as it creates a smoother texture, but long grain will work too)
  • At least 8 cups of filtered or spring water (you can use more if you like)
  • one inch of sliced ginger root (optional)

Cooking Procedure (stovetop):

  • Rinse the rice well.
  • Add everything to a large pot. Bring to a boil, reduce to your stove’s lowest setting, and simmer, covered, for about 2 hours. Check and stir often, as you don’t want the bottom. of pot to burn or it to get too sticky. Use cooking common sense. Feel free to add more water if needed for a porridge consistency.

Cooking Procedure (slow cooker):

  • Rinse the rice well.
  • Add everything to your slow cooker, and let cook on the lowest setting for 6-10 hours (or overnight for a convenient breakfast)

Once again, if you’re experiencing illness, recovering from illness, and/or have digestive health issues, I recommend eating your congee plain or with a bit of sea salt for flavor.

Then, as your conditions stabilizes, you can add different herbs, spices, and flavorings for variety.

Healing Additions

Like any grain, congee provides a blank slate for the addition of other flavorful, healing foods and spices. Some of my favorites include:

  • Grated carrot: dispels gas and aids digestion
  • Ginger: can help with nausea and vomiting, enhances immunity
  • Cinnamon: helps with stomach pain, diarrhea
  • Dulse flakes (or any sea vegetable): nourishes the thyroid, cools the body, reduces inflammation
  • Real miso: contains natural probiotics and prebiotics to support gut health
  • Turmeric: benefits the spleen and stomach, reduces inflammation, harmonizes digestive complaints
  • Walnuts: supports the kidneys and cognitive function
  • Black sesame seeds: tonifies the qi and blood, nourish the kidneys, moves the intestines and addresses constipation
  • Figs: nourish the spleen, support intestinal health, and help with coughs
  • Honey: strengthens the lungs and respiratory system, moves the bowels
  • Goji berries (aka: Wolf berries): supports kidney and liver health

For sweet congee, I recommend small amounts of natural sweeteners like raw honey, coconut sugar, maple syrup, or dates.

For savory congee, you can use vegetable or bone broth in place of water, and season with real organic fermented soy sauce, miso, coconut aminos, pink salt, etc. Meats, legumes, tempeh, tofu, and vegetables can also be added to create a full and satisfying meal.

May you enjoy experimenting with congee, the simple and humble–yet potent–digestive tonic!

March 30, 2020 0 comment
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Sniffles? Stuffy Nose? Feeling Run Down? Look No Further Than Your (Chinese) Medicine Cabinet

by Dr. Patricia December 10, 2019

Many of us know that feeling when we are “coming down with something.” For some it is sniffles, others a scratchy throat, coughing, headache, fatigue. Getting extra rest, paying attention to hydration, improving nutrition, and having chicken soup (a study has confirmed what many of us have experienced – chicken soup is laden with medicinal and anti-inflammatory properties) are some examples of common and helpful ways to give the body what it needs to support recovery from a cold.

Chinese medicine offers some very helpful additional support. There are herbal formulas that have been used for centuries that can often alleviate the cold symptoms at the onset, as well as others than can often strengthen the immune response and possibly prevent the cold from taking root.

Below are highlights of some of the most popular formulas:

Gan Mao Ling

Translated as “common cold effective remedy’, this is a very popular formula, often used preventatively when a person has been exposed to someone with a cold or can be taken at the first sign of cold symptoms; often considered a first line of defense.

Xin Yi Wan

This formula is traditionally used when sinus symptoms are predominant, such as congestion or discharge, post-nasal drip, sneezing, and loss of sense of smell. Headaches and stiff or achy neck may also be present when this formula is indicated.

Gui Zhi Tang

This formula has been in continuous use since the third century! This formula is traditionally used when stiff neck, headache, aversion to wind, chills, mild fever not relieved by sweating, and/or stuffy nose are present.

Medicinal Mushrooms

Medicinal mushrooms have a long history of successfully use in supporting the immune system. Mushrooms such as Reishi, Maitake, and Shiitake mushrooms have antiviral, antibacterial, antioxidant, anti-inflammatory, and adaptogenic (helps your body adapt to stress) properties

Yu Ping Feng San

This formula is traditionally used when a person appears to catch colds easily and wants to strength the defenses. The formula translates as “Jade Screen” as Jade represents something precious and the Screen reference refers to the protective barrier symbolizing protection from illness.

New Research for Cold Prevention: Vitamin D  

A major study published in the British Medical Journal in 2017 found that Vitamin D can protect against acute respiratory infection. To see what amount is right for you: consult with your healthcare practitioner, get your levels checked, and have your practitioner determine the proper dosage.

Always consult with your healthcare practitioner if symptoms persist or worsen as well as to determine which formula/immune strategy is best for you.

December 10, 2019 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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Fabulous Fungi: The Amazing Healing Properties of Mushrooms

by Dr. Patricia June 25, 2019

As a lifelong student of the healing properties of nature, I have long been intrigued by the unique healing power of mushrooms since I began studying herbs as a teen. And my fascination and respect for them only grew as I began studying Traditional Chinese Medicine in my twenties.

As the years have gone by, word’s gotten out about these incredible healing fungi which can now be found in upscale restaurants and trendy coffee blends.

Their newfound fame is thanks, in part, to modern research, which is quickly validating what traditional Chinese healers have known for thousands of years: there are few natural substances as effective at addressing acute and chronic disease as medicinal mushrooms.

Join me as we take a dive into the health benefits of 5 of nature’s most miraculous mushrooms:

  • Reishi
  • Shiitake
  • Lion’s mane
  • Maitake
  • And cordyceps

1. Health Benefits of Reishi Mushroom

Known throughout the world as the “King” or “Queen of Mushrooms”, reishi has become one of the most sought-after mushrooms.

Here are just some of reishi’s proven health benefits:

  • Supports heart health—studies have shown reishi can lower blood pressure and cholesterol. This is due to antioxidants called triterpenes, which counteract chronic inflammation by scavenging free radicals1
  • Boosts immunity—reishi contains a hefty dose of beta glucan polysaccharides which, along with its antioxidants, help modulate the immune system2
  • Helps your body adapt to stress—reishi is an adaptogenic mushroom, which means it helps your body adapt to whatever stressors you may be presently facing. This is why it’s become so popular in beverages, if you take it daily you’ll notice a big difference in your energy, focus, and sense of calm
  • Can help improve sleep—this is due to its adaptogenic properties. For best results, consume daily
  • Fights cancer and protects the body from chemo—reishi is rich in two anticancer substances: naturally-occurring beta glucan polysaccharides, which break down cancer cells and promote the release of the body’s natural killer (NK) cells3, and triterpenes which inhibit tumor growth. Additionally, it has been proven effective in protecting the body from the damaging effects of chemo4, which makes in a win-win for cancer patients
  • May help improve seasonal allergies—research has found the same triterpenes that break down tumor growth can also switch off your reaction to seasonal allergies5.

Where to Find Reishi Mushroom

Reishi is commonly available in tinctures, capsules, coffees, teas, and other beverages.

2. Health Benefits of Shiitake Mushrooms

While it’s the second-most popular edible mushroom on the global market6, shiitake is anything but ordinary.

This tasty culinary treat has been proven effective for:

  • Fighting cancer—shiitakes contains a type of beta glucan known as lentinan, which studies have shown enhances immunity thereby helping slow tumor growth7
  • Supporting immunity—this is also due to the lentinan mentioned above, which boosts immunity and kills viruses and bacteria
  • Soothing chronic skin conditions such as eczema—the antioxidants in shiitakes, including selenium, help improve skin health by keeping inflammation at bay
  • Boosting energy—due to its naturally-occurring B-vitamins, iron, and 8 essential amino acids. Shiitakes are also one of the only plant-based sources of natural B128
  • Lowering cholesterol—shiitakes contain a substance known as eritadenine, which is proven to lower cholesterol9

Where to Find Shiitake Mushrooms

Shiitakes are easy to find at your local grocery store or farmer’s market. They can also be found in tinctures, capsules, teas, coffees, and other beverages. I love cooking with them, they are so easy to work with and really enhance the flavor of so many meals.

 

3. The Health Benefits of Lion’s Mane Mushroom

This mushroom gets its name from its hairy lion’s-mane-like appearance. It grows wild throughout the world, including the United States, and is used as a medicinal and culinary mushroom.

Unique in the fungi world, lion’s mane’s unique superpower is its proven ability to enhance brain health.

For example, studies have shown lion’s mane is the only medicinal mushroom that helps enhance Nerve Growth Factor, which maintains the survival and regeneration of neurons11. Which makes it a valuable ally for anyone who’s suffered from concussions or other head trauma.

Where to find Lion’s Mane Mushroom

Lion’s mane is typically found in tinctures and capsules. However, if you’re lucky enough to come across fresh Lion’s mane, this lobster-like treat is best enjoyed sauteed in butter with a little fresh garlic.

4. Health Benefits of Maitake Mushroom

Also known as the “dancing mushroom” in Japan—due it’s dancing butterfly appearance—maitake is in a healing class of its own.

A powerful adaptogen and immune booster, maitake has been shown to help with:

  • Slowing tumor growth—due to its naturally-occurring beta glucans which stimulate immune activity13
  • Improving blood sugar levels—research has shown maitake is effective in lowering blood glucose levels and improving glucose tolerance15
  • May help lower blood pressure and cholesterol—research have shown that when combined with shiitake, maitake is effective in lowering blood pressure and VLDL-cholesterol16

Where to find Maitake mushrooms

Maitake is commonly found in tinctures, capsules, and powders.

 

5. Health Benefits of Cordyceps (aka: the zombie mushroom)

Cordyceps are a rare combination of fungi and caterpillar; hence its nickname: “caterpillar fungus” or “zombie fungus”.

Here’s how this phenomenon works:

The cordyceps fungus propagates itself by infecting caterpillars until it takes over their bodies resulting in a club-shaped mushroom rich in antioxidants, beta glucans, and other disease-fighting nutrients (weird but true).

Despite it’s rather odd origins, it’s been successfully used in Traditional Chinese Medicine for years as an adaptogen, immune booster, lung and kidney tonic, and to boost sexual vitality.

Modern science has proven cordyceps’ benefits for17,18:

  • Supporting endurance
  • Improving testosterone levels
  • Regulating immunity
  • Slowing the aging process
  • Supporting heath libido
  • Certain cancers
  • Reducing inflammation

Where to Find Cordyceps

Cordyceps can be found in tinctures, powders, capsules, coffees, teas, and other beverages. Note: Due to the varying qualities of cordyceps and significant issues with counterfeiting, it is advised to seek the advice of a Doctor of Acupuncture and Oriental Medicine regarding quality cordyceps.

There is so much more to say about mushrooms, I find them endlessly fascinating and will be writing more about them in the future. In the meantime, I hope this primer deepened your appreciation for these fabulous fungi!

In service to your vibrant health,

Dr. Patricia

References:

June 25, 2019 0 comment
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Introduction to Chinese Tea Culture: Exploring Oolong for Healthy Weight, Heart, Brain, Bones and More

by Dr. Patricia June 11, 2019

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

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

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

How tea came to be

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

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

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

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

The influence of tea on ancient and modern China

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

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

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

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

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

Tea plantation in Hangzhou, China

Tea as medicine

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

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

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

Oolong tea

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

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

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

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

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

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

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

Health benefits of Oolong tea:

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

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

Per modern research, Oolong’s health benefits include:

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

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

Preparing Oolong tea:

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

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

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

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

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

How to choose quality Oolong tea

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

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

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

Cheers to tea and good health!

-Dr. Patricia

 

 

June 11, 2019 0 comment
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Adaptogens: The Ultimate Herbs for Stress, Fatigue, Anxiety and Modern Life

by Dr. Patricia October 9, 2018

Meet Megan.

Megan is a 42-year-old working mother who always feels tired, stressed out and she never has enough time in the day.

Despite her healthy nutrition and exercise habits, she’s recently been diagnosed with hypothyroidism and doesn’t know how reclaim control of her once-balanced life.

Next, say hello to Corey.

Corey is a 20-year old college student who is also chronically fatigued, has trouble sleeping, and suffers from painful and embarrassing digestive issues.

Despite his high-hopes for college and future career, Corey’s health is interfering with his life to the point he may have to drop out of school.

Megan and Corey are completely different people living completely different lives, but they both suffer from a similar condition: feeling chronically stressed rooted in the seemingly endless demands of the modern world.

I see versions of Megans and Coreys all day long in my practice. These are the “wired-and-tired”—seemingly healthy, accomplished and intelligent people on the verge of burnout.

They can’t sleep, even though they’re desperately tired.

They can’t relax, even though it’s what they want to do most.

And they’re on-edge much the time, unable to cope with day-to-day stressors.

If you can relate to these fictitious, although very familiar, characters you’re not alone.

Chronic stress, chronic disease, toxicity, negativity, and the always-on nature of modern life take its toll on even the most healthy and centered people.

In fact, it’s often health-conscious people who come to me for support with this.

They lament that they “should be” doing more to take care of themselves, yet life has gotten away from them and caused their health to get off-track.

In situations like these, I always recommend a two-phase approach:

  • First: they need some fast relief, so they can get some sleep and reset their stress response.
  • Second: they need help learning, or re-learning, how to approach stress in a healthier way.

Today’s article is all about the first phase: fast relief.

And one of the safest and most effective naturals solutions for rebuilding resilience and getting relief from the effects of chronic stress are adaptogenic herbs.

What are Adaptogenic Herbs (aka: Adaptogens)?

Adaptogens are a category of herbs which help your body adapt to a variety of biological, chemical, and physical stressors.

I really connect with this category of herbs because adaptogens are the modern word for the ancient concept of “tonics”; used for centuries in my beloved Traditional Chinese Medicine. In fact, it is my favorite category of herbal medicine.

For example, in Traditional Chinese Medicine and Ayurvedic Medicine, different adaptogenic herbs are typically blended with other supportive herbs to create a tonic to restore strength, stamina, immunity, hormonal balance, and inner calm.

As they are increasing in popularity, you may also see them sold individually as tinctures, capsules or teas, and are often found in multi-vitamins, adrenal and anti-stress formulas.

How Adaptogens Work to Restore Balance

Like all herbs, every adaptogenic herb has a different function—individually and when blended with other herbs.

But generally speaking, adaptogens work by helping mediate your stress response on many different levels.

Depending upon the herb, it could work to balance your hormones, heal your adrenals, attack a virus which may be irritating your nervous system, reset your circadian rhythm and/or balance your blood sugar—which helps greatly with stabilizing your mood.

Adaptogens also help other herbs work more effectively.

Which is why they’ve been traditionally used to help restore strength and vitality in patients recovering from illness, surgery or shock.

To help paint a clear picture of how powerful these herbs can be for chronic stress, let’s look at 5 of my favorite adaptogenic herbs:

Cordyceps—aka: “The Zombie Mushroom”

Naturally I’d lead with an attention-grabber!

Cordyceps are a type of wild, medicinal fungi with powerful healing properties.

It gets it’s name “zombie mushroom” because it is a combination of caterpillar (or other insect) and fungus— the fungi infects the caterpillar (or insect) to survive.

While their half-caterpillar-half-fungi existence may seem odd, this precious medicinal has been used in Traditional Chinese Medicine for centuries to help build stamina, improve sexual function, reduce fatigue, and slow the signs of aging.

Recent studies have confirmed many of these traditional uses1, and have found cordyceps may posses promising anti-cancer properties2, 3.

Like many powerful adaptogens, Cordyceps are only found at high-altitudes of 3800 meters in the Himalayan Mountains.

Ancient healers believed it is this ability to adapt to hostile climates that gives adaoptgens their healing power.

Ashwaghanda

Also known as “Indian Ginseng” is an Ayurvedic herb that has become wildly popular in the Western world for increasing energy, reducing stress and helping with sleep.

It’s also been shown to help improve emotional well-being and stabilize mood 4, improve cognitive function5 and balance blood sugar6.

I’ve found most patients respond quickly to Ashwaghanda’s benefits, and especially appreciate its positive effects on sleep and anxiety.

It’s also worth noting that Ashwaghanda has been shown, in a double-blind, randomized placebo-controlled study, to be effective in helping people with underactive thyroid function by increasing TSH, T3, and T4 levels7.

Schizandra

This Chinese Herb is excellent for increasing energy and promoting inner calm. It helps with mental focus and can decrease brain fatigue.

It’s also used to help improve digestion, support the adrenals and as for liver health. Schizandra also supports hormonal health and is anti-inflammatory. It is a key ingredient in many of my favorite Chinese Medicine tonics, and is considered among the most versatile of Chinese herbs.

Holy Basil (aka: Tulsi)

I love this Ayurvedic herb so much I wrote a whole article on it last year: 5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More.

As an adaptogen, Holy Basil (aka: Tulsi) is excellent for enhancing immunity8, alleviating chemical, biological and emotional stress 9and as a digestive aid10.

I’ve also had patients report that it does wonders for seasonal allergies.

The most common Western preparation of Holy Basil is as a tea, which can be found in any natural foods store.

Rhodiola Rosea—Tonic of the Vikings

While we don’t often talk about herbs from Scandanavian and Russian medicinal folklore, Rhodiola Rosea is native to these arctic regions, and is gaining popularity in the West.

Like Cordyceps, it only grows at very high altitudes—where it has adapted to freezing temperatures. It was even believed to have been used by the Vikings to help increase stamina and boost energy .

Rhodiola Rosea has a delightful rose scent and flavor, and has been traditionally used to enhance fertility, improve sexual function, boost stamina (those mountains are COLD), build strength and ease depression and anxiety.

Modern research is quickly confirming many of these age-old uses, including Rhodiola’s effectiveness in helping people recover from stress-related burnout11 and heal from physical and mental fatigue12,13.

Bottom Line: if you’ve gotten off-track with your stress levels, adaptogens are a perfect spring board for change

Ultimately, the only way out of the chronic-stress-sink-hole is to learn how to better approach your relationship with stress—and modern life in general.

However, if you’re going through a rough-patch and need some quick, natural support, adaptogens can be your best friend. Your Chinese medicine practitioner, acupuncturist, or herbalist can help you find the right adaptogenic formula for your individual constitution. I find that these tonics formulas also really help my patients maintain the benefits they receive from acupuncture between treatments.

Not only will they take the edge off quickly, but their calming, centering effects will replenish you so you may be inspired to make those adjustments that will support long-term health and inner peace.

Blessings on the journey,

-Dr. Patricia

October 9, 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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