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Herbs

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

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:

Get rid of car air fresheners
Invest in a car air filter (here’s a list of Review Lab’s Top 6)
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

Herbs Nutrition Peaceful Mind Vibrant Health

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

Herbs Joyful Spirit Nutrition Vibrant Health

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?

Black tea
Green tea
White tea
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

Emotional Wellness Herbs Joyful Spirit Vibrant Health

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

by Dr. Patricia April 15, 2019

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

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

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

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

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

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

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

Spring is All About the Liver and Gall Bladder

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

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

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

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

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

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

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

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

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

The Most Healing Springtime Foods

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Best Spring Stress Busters and Emotional Healers

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

For example:

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

To recap:

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

Spring cleaning really does start from within.

Wishing you a joyful spring season of renewal and possibilities,

-Dr. Patricia

April 15, 2019 0 comment

Herbs Peaceful Mind Vibrant Health

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

Herbs Vibrant Health

5 Reasons Holy Basil (Tulsi) is an Ideal Herb for Travel: Support for Immunity, Stress, Digestion, and More

by Dr. Patricia October 3, 2017

A few years ago while on a business trip, I had an amazing experience with the herb commonly known as Tulsi or Holy Basil.

I had been feeling great all day and was looking forward to a meeting with a Western medicine colleague to review some of his difficult patient cases and (hopefully) provide some insights on how Traditional Chinese Medicine, nutrition, qigong, and meditation could help. My plane had just landed and I was on my way to his office when I felt a shift in my well being.

In a short period of time, I went from feeling great to not so great. You know that feeling when you know you’re coming down with something?

For me it manifested as a scratchy throat, congestion, a headache, and fatigue…and I didn’t have any of my go-to remedies with me.

Determined not to show up at this long-awaited appointment with a runny nose, I found a natural foods store and began looking through their supplement section for some relief.

Since none of my standby favorites were available, I decided to purchase holy basil. I had used it very successfully for stress reduction and sleep support with patients and myself for years. And I was aware of its antiviral properties, but had never used it for that purpose up until that point.

I took the supplement, and was beyond amazed by what seemed to happen almost instantaneously.

Within minutes my head started to clear, my congestion broke up, my sore throat was gone, and I felt a renewed sense of energy. I was able to go to my meeting and have a wonderful time with my colleague and have a creative collaboration to enhance the treatment plans for his patients. And the symptoms never came back.

I’ll never forget that experience with holy basil as it was so visceral. And so unexpected.

I had hoped it might help a little, but had no idea it could shift that “I’m coming down with something” feeling, to feeling like my vibrant self again so quickly.

I realize my experience is anecdotal, and not everyone who uses holy basil will have the same experience. However, I wanted to share my story as it offers an excellent example of how powerful herbs can be when given to the right person at the right time for the right reason.

Here are five reasons why, in my opinion, Holy Basil is a phenomenal herb that will benefit travelers …and beyond:

1. Holy basil has both antiviral and antibacterial properties.

There is no place like a crowded plane to increase your risk of exposure to colds, flu, and other viruses.

In addition to Echinacea which has been proven to reduce airplane sickness¹, Holy basil is ideal for air travel because its essential oils have been shown to have antiviral and antibacterial properties² as well as the whole herb acting as an overall immune booster³.

2. It acts as a digestive aid.

Digestion is usually one of the first things to suffer when you travel, which can weaken your immune system.

Holy basil tea has been used as a digestive tonic for centuries in Ayurvedic medicine (the traditional medicine of India), and has been shown beneficial for digestive ailments⁴.

It can work even better when paired with probiotic-rich foods that encourage healthy elimination such as yogurt, kimchi, or kombucha.

3. Holy Basil has been studied for its positive effects on mental and emotional well-being.

Travel of any sort, from business trips to vacations, can often contribute to some level of mental and emotional stress—be it worry over getting to the airport on time or those first sleepless nights away from home.

Holy basil can help take the edge off travel stress, as it has been shown beneficial for anxiety, depression, stress, forgetfulness, cognitive impairments, exhaustion, and sleeplessness.

It is so effective for stress, that Dr. Oz has featured it on his show as a natural solution for stress and mood swings⁵.

4. It is adaptogenic in nature.

Adaptogenic herbs, like Holy Basil, support overall health by helping your body adapt to a variety of stressors.

In the case of Holy Basil, if you’re low on energy it will give you a boost, if you can’t sleep or are stressed out, it will help calm your nerves, it has also been shown to help with noise-induced stress⁶, which can make a big different on a noisy flight or in a less-than-peaceful hotel room.

5. Last, but not least, Holy Basil has been shown to have protective effects against a variety of environmental toxins including pesticides, heavy metals, and radiation.

Extra protection from pesticides and heavy metals is always a good thing, but radiation is of particular concern for air travelers, as radiation from airport scanners and cosmic rays in the air can cause increased body burden.

Experts estimate a flight from Los Angeles to New York, for example, exposes you to half the amount of radiation you would receive from a chest x-ray…which is not insignificant⁷.

As someone who loves to travel, I really appreciate learning about nourishing and supportive herbs such as holy basil. This way, I know I can stay healthy and energetic away from home while meeting new people and exploring other cultures in this beautiful world we live in.

-Dr. Patricia

October 3, 2017 0 comment

Herbs Vibrant Health

Top 11 Scientifically Proven Reasons to Embrace Turmeric—from Depression to Immune Support

by Dr. Patricia July 17, 2017

I don’t use the word, “cure all” often when it comes to natural medicine. After all, at its core an integrative approach is all about treating the individual.

However, with thousands of published biomedical studies referencing curcumin (the active component in turmeric) ¹, and thousands of years of traditional use, turmeric is exceptional in its healing properties.

It all started in 250 B.C.

According to Susruta’s Ayurvedic Compendium (Ayurvedic medicine is the traditional medicine of India), turmeric’s first recorded medicinal use dates back to 250 B.C., where it was used in an ointment for food poisoning.

Most of turmeric’s traditional use has been recorded over the past 4000 years as a primary staple in Ayurvedic medicine and religious ceremonies.

There have been over 130 species of turmeric discovered throughout Asia.

A member of the ginger family, the very best turmeric (and 80% of the world’s supply) is grown in India, where various factors, including climate and soil, produce a plant rich in the medicinal compound, curcumin—the focus of nearly all modern research on turmeric.

We will discover a lot more about the research and healing power curcumin coming up.

A Laundry-List of Traditional Uses

Before we dive into the top 11 scientifically proven reasons to embrace turmeric (and yes, with 6000 studies to choose from it was REALLY hard to pick just 11 health benefits), I’d like to share a small sampling of its fascinating traditional uses (most of which have been scientifically validated within the last 50 years).

This is a partial list of turmeric’s historical uses:

Blood purifier
Hair remover
Overall energy and strength enhancer
For relieving gas
Dispelling worms
Improving digestion
Regulating menstruation
Dissolving gallstones
Improving skin conditions
As a sunscreen
For arthritis
An antiseptic for cuts, burns, and bruises
An antibacterial
An anti-inflammatory
For tummy trouble
Colds and flu
For irritable bowel syndrome and other digestive disorders
Anti-cancer benefits

Top 11 Scientifically-proven Reasons to Embrace Turmeric

Note: Curcumin, the primary medicinal compound in turmeric that give it its distinctive yellow color, is the subject of the majority of these studies.

#1: Inflammation

Did you know, per the National Center for Complementary and Integrative Health, that Americans spend over 33 billion dollars a year on supplements²? Many of which are used for diseases stemming from chronic inflammation.

We’ve become an inflammation nation, with heart disease, IBS, digestive disorders, chronic pain, allergies, asthma, thyroid issues, eczema, psoriasis, even certain cancers are all a result of inflammation run amuck.

There have been countless studies done on turmeric’s anti-inflammatory benefits to everything from neurodegenerative disorders and autoimmunity to heart disease³ and arthritis⁴.

#2: Depression

The Journal of Affective Disorders, recently published a randomized, double-blind, placebo-controlled study proving curcumin’s effectiveness, after 4-8 weeks of use, in improving mood in test subjects with major depressive disorder⁵.

Curcumin’s efficacy proved out because of its positive influence on many organs, glands, and biological processes (such as the gut, inflammatory pathways, and the hypothalamus-pituitary-adrenal axis) that directly relate to depression.

#3: For pre-cancer activity, cancers, and as a potential anti-cancer drug alternative

Curcumin has been proven effective for cancer prevention by increasing the body’s supply of antioxidants vitamin E, C, and preventing lipid oxidation and DNA damage⁶.

It has also been proven beneficial, either alone or in combination with other herbs for, breast⁷, pancreatic⁸, prostate⁹, and liver cancers¹⁰.

Thanks to all these successful studies, Curcumin is being considered a potential candidate for anticancer drug development¹¹.

#4: For healthy insulin levels

The subjects of a study published in the International Journal of Endocrinology Metabolism, reduced their blood glucose levels using curcumin, suggesting it has antihyperglycemic and insulin sensitizing effects¹².

Previous animal studies have also shown promise for turmeric’s beneficial effects on type 2 diabetes¹³,¹⁴.

Though studies on the effects of turmeric and blood sugar issues are in their infancy, the initial research is promising—and worth a second look for those with a family history of diabetes.

#5: For the your heart

Because of its proven, powerful, antioxidant compounds and anti-inflammatory action, turmeric can benefit your body in numerous ways which can ultimately help your heart.

According to a ground-breaking study from the Department of Clinical Pharmacology and Therapeutics, Nizam’s Institute of Medical Science in India, curcumin proved as effective as the drug, Atorvastatin, on endothelial dysfunction (dysfunction of the blood vessel lining which can result in numerous ailments including hypertension and high cholesterol)¹⁵.

As a proven anti-inflammatory, turmeric also keeps the cells, heart, and entire body healthy.

#6: Use turmeric oil for the flu

Move over Tamiflu®. Studies on a preparation of turmeric oil sprayed in the respiratory tract, showed significant anti-viral activity including for certain types of influenza virus¹⁶.

#7: For food poisoning

It looks like our ancestors knew what they were doing back in 250 B.C.

A study from the Centre for Infectious Diseases and International Health, Royal Free and University College London Medical School published in the World Journal of Gastroenterology, showed turmeric’s efficacy killing strains of H. pylori, which the study notes may offer a viable alternative to antibiotics¹⁷.

#8: For burn and wound healing

Another traditional use, wound and burn healing was scientifically validated by researchers at the U.S. Army Institute of Surgical Research¹⁸.

Moreover, in 1995 two scientists from the University of Mississippi were awarded a patent on turmeric for wound healing. Unfortunately for the University, this patent was revoked in 1997, when India proved its people had been using turmeric to treat burns for thousands of years.

Hard to argue with tradition, science, and a court order.

#9: For cognition and brain health

There have been some pretty exciting studies on the positive effects of curcumin for neurodegenerative conditions in animals. Now, results of human trials testing the neuroprotective potential of curcumin look promising.

One study by the National University of Singapore reports improved cognitive performance in healthy, elderly adults who regularly consumed curry (of which turmeric is a primary spice)¹⁹.

While other research suggests curcumin may help protect against Alzheimer’s disease by preventing amyloid-beta build-up²⁰, one of its primary causes.

#10: For arthritis

A 2012 Indonesian study proved curcumonoid’s effectiveness in treating arthritis of the knee²¹, while another blockbuster study conducted in India proved both its effectiveness and safety over a common anti-inflammatory drug (diclofenac sodium) in treating rheumatoid arthritis²².

These studies offer an excellent examples of turmeric’s nearly unbeatable action as a potent, natural, and incredibly safe anti-inflammatory.

#11: For gastrointestinal issues

Inflammatory disease often begins in the gut. Hence turmeric’s traditional and scientifically-proven benefit to the GI tract.

It has been used in Traditional Chinese Medicine (TCM) to treat diseases associated with abdominal pain. As a Doctor of Acupuncture and Oriental Medicine, I recommend it extensively in my practice.

A study from University of Düsseldorf in Germany showed it efficacy in relation to upper abdominal pain and the biliary tract²³—two systems closely connected in TCM.

Animal and human studies have been conducted on turmeric’s potential benefits for IBS, and other inflammatory digestive issues²⁴.

How to get your hands on quality turmeric

You can do it the simple way: go down to the grocery store, buy a bottle of organic turmeric and start cooking (the way people have done for centuries).

OR go out and buy a supplement. The benefits of a supplement are convenience, potency, and (in some cases) a proven track record.

Due to its popularity and proven benefits, there are an array of supplements to choose from. Many of them vary in quality, potency, formulation, and price points.

How’s a person to choose a quality supplement? Talk to your healthcare practitioner, they can recommend the best turmeric or turmeric/combination supplement for your unique needs.

July 17, 2017 0 comment

Herbs Nutrition Recipes Vibrant Health

Anatomy of a Smoothie

by Dr. Patricia October 5, 2016

DRAFT

Over the past three decades of counseling thousands of patients on nutrition, I have observed that for many people a healthy breakfast or a quick meal seems to be a challenge. People are looking for – and need – real energy – 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 having A smoothie.

I have enjoyed 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 – with an Italian background, I find recipes helpful but then 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 consist of protein (powder), fat, and fruit and/or vegetables, and liquid.

Protein Powder:

When making a smoothie, it is important to pick a good protein powder. I am often researching and reading labels, and I find a lot of sugar and other additives. I generally recommend grass-fed collagen, or if you want to go vegan pea, pumpkin, or hemp protein or some good options.

Greens – pick one -: greens – there are good green powders, however you might want to consider adding fresh greens, dandelion greens, spinach, chard, arugula, endive, (a handful if fresh – a scoop if a powder)

Healthy fats: – pick one a tablespoon or two – MCT oil (from coconut) – nut butters (such as cashew, brazil, filbert, almonds) unsweetened coconut flakes; another option is a third to a half of an avocado)

low glycemic fruit and/or a small amount of fruit – many patients who don’t think they are eating sugar describe their smoothies, and i find that they are loaded with sugar as they sometimes are loaded with fruit! Try keeping fruit to a handful of berries or sliced mango, you could also use acai (unsweetened).

Liquid: coconut milk liquid, hemp milk, other nut “milks” – organic unsweetened; – 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

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 and loaded with vegetables and nutrient-dense foods and my energy is much more vital and stable.

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

room temperature vs cold – room temperature recommended except on very hot days;

How To Build The Perfect Smoothie

October 5, 2016 0 comment