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      Spring and Chinese Medicine: Wisdom for Cleansing, Renewal,…

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      Autumn and Chinese Medicine: Wisdom for Immunity, Vitality,…

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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

      Nutrition

      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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      Meet Congee: The Humble and Potent Chinese Medicine…

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

by Dr. Patricia December 21, 2020

Do you feel super tired, lethargic and (dare I say) a bit lazy this time of year?

Do you crave warm, richer foods and cozy evenings spent curled up on the couch?

If so, congratulations! Despite the 24/7 demands of modern life, your body’s internal clock is still well-tuned to the seasons.

Now, the second question: are you honoring your body’s requests for more sleep, heartier meals and down-time? Or, do you feel guilty about it?

If you’re struggling with guilt or shame over this, I’m here to tell you to embrace your body’s wishes to slow down—and better yet, to honor them as a natural source of connection to the upcoming winter season.

Winter falls under what Traditional Chinese Medicine considers a “Water” phase in the 5 elements of nature; where the Kidney and Bladder come into focus.

It is also a natural time of year to go inward—both insofar as nourishing your inner organs and nourishing your inner being.

The mantra I recommend for my patients this time of year is: go slow in all things related to one’s physical, mental, and spiritual health.

If you’ve forgotten how to slow down and surrender to the quiet, cozy darkness of winter then read on.

In today’s article, you will learn exactly what you can do to strengthen, nourish, and recharge your physical, mental, and emotional batteries, while preventing common seasonal ailments.

Winter’s Focus: The Kidneys—Your Body’s Battery and Energy Source

Unless you have a specific chronic condition (such as kidney stones), most of us don’t think much about our Kidneys on a regular basis.

However, did you know these humble organs hold and maintain your body’s most essential and fundamental energy reserve?!

They act like your body’s year-round battery, and thus need nourishing and recharging this time of year.

Your Kidneys are also directly connected to the health of your ears, eyes, hair, sexual organs, blood, fluid balance, and structural organs and systems—such as your teeth and bones.

If you struggle with anything like lack of sex drive, impotence, bone health issues, ear infections, poor hearing, bladder infections, incontinence, vision issues, fatigue, anxiety, high blood pressure, weak teeth, brittle nails and hair, edema, or maintaining your energy levels, then you will want to pay special attention to your Kidneys this time of year.

Insofar as emotions go, the Kidneys and Water element are associated with fear .

When the Water element/Kidneys are imbalanced, this can contribute to disorders such as anxiety, depression, seasonal affective disorder (SAD), and phobias.

According to TCM wisdom, one key way you can help balance that sense of fear is by taking advantage of the quiet introspective atmosphere winter provides.

Take time to take stock, and approach it in an unhurried manner.

For example, journaling is a wonderful wintertime practice, as is introspective meditation, reading spiritual or self-help books, seeking counseling or therapy if you need it, and reflecting on who you want to blossom into come Spring.

Early to Bed, Late to Rise (you finally have a real reason to sleep more)

This time of year, many of my patients tell me they feel more tired and lethargic…but also feel guilty about resting more.

My advice is to listen to your body, as winter is the optimal time of year for better sleep.

In fact, I highly recommend getting to bed at least one or two hours earlier than normal, and even waking later (if possible).

Think about it. Only one hundred plus years ago, before electricity and central heating, everyone rested more in the wintertime out of necessity (after all, would you rather climb into a cozy bed at 7PM or stay up in the freezing cold darkness?).

Traditional Chinese Medicine, and our body’s own internal clock, suggest we copy this ancient practice today.

Again, approach sleep in a slow fashion—in other words, take your time with it.

For most of us, that means changing our habits a bit. Here are some tips to make this transition easier:

  • Start by going to bed just 30 minutes earlier, then increase that amount by 15 minutes every week until you can naturally awaken before your alarm (or close to it).
  • Make it a point to turn off all media and electronic devices at least one hour before bed.
  • Dim the lights as the sun sets.
  • Turn down the heat at night to between 60-65 degrees and/or open a window. This will not only motivate you to get in bed sooner, but studies have shown we sleep best at 60-68 degree temperatures.
  • Follow the other recommendations below for easier sleep.

If you typically struggle with sleep, know that many people find it much easier to fall and stay asleep asleep this time of year—so be open to that natural transformation.

If you’re still having trouble sleeping, check out this article and be sure to seek immediate help from your practitioner.

What About Exercise?

Exercise and movement are important any time of year, but it’s how you exercise that can make or break your health in winter.

For example, consider replacing fast, strenuous exercise like distance running, burst training or lengthy weight-training sessions with gentler, slower exercises such as yoga, tai chi, or qi gong.

Think slow, restorative movements over strenuous jarring activities.

Brisk walking outdoors is also an excellent practice. Just be sure to dress warmly and cover your neck, ears, shoulders, and lower back to prevent excess coldness from invading your organs.

What to Eat, and NOT to Eat, in the Winter Months

As with all things food, it’s important to maintain a balance in our eating habits during the winter months.

Yes, good to all still enjoy holiday feasts and parties; however, for improved immune support allow for seasonal eating at least 80% of the time.

This will help you maintain a healthy weight, nourish the Kidneys and Bladder, recharge your energy or Qi, promote good sleep, and keep toxins at bay.

To keep things simple, focus on slowing down in all aspects of eating: the foods you buy, the way they’re prepared, and how you savor them.

For optimal health, focus on the following foods :

Foods that are in season, such as:

  • Root vegetables (carrots, turnips, parsnips, winter squashes, rutabagas)
  • A variety of sweet and white potatoes—enjoy with skin-on for maximum nutrients
  • Winter greens, preferably cooked—kale, mustard greens, collards, etc.
  • Mushrooms—be sure to branch out and try a variety like immune-boosting shiitakes, maitakes and lion’s mane
  • Pears
  • Apples
  • Cabbages
  • Brussels Sprouts
  • Onions, leeks and garlic

Warming foods

  • Soups and Stews
  • Braises
  • Bone broths and stocks
  • Veggie/mushroom broths and stocks
  • Miso
  • Bay leaves
  • Cardamom
  • Ginger
  • Garlic
  • Nutmeg
  • Fennel
  • Rosemary
  • Thyme
  • Roasted nuts
  • Cooked and slow-cooked foods
  • Butter
  • Whole grains such as millet, quinoa, brown rice, amaranth, etc.

Kidney, Bladder, and Bone-Loving foods

  • Walnuts
  • Chestnuts
  • Black sesame seeds
  • Black beans
  • Kidney beans
  • Bone broths of all varieties
  • Marrow bones
  • Cooked leafy greens
  • Meats, like lamb and chicken, preferably cooked on-the-bone

Salty Foods (within reason)

*Note: the taste associated with the Kidneys is salt, but you can overdo it and cause dehydration. To harness the healing power of salt, eat naturally-salty foods and be sure to use high-quality salts sparingly.

  • Anchovies
  • Himalayan pink salt
  • Miso
  • Sea salt
  • Shrimp

Drink Plenty of Water and Warm Herbal Teas

Remember, the winter months can suck the moisture right out of you—and your Kidneys rely on a steady supply of fluids.

Therefore, aim to drink at least 8 glasses of pure water per day. You may also add in warm herbal teas such as ginger, fennel, thyme, or green teas with raw honey.

Due to its diuretic affect, coffee isn’t ideal this of year. However, if you can’t live without it (I get it), aim to consume just one cup per day, and add an extra 1-2 glasses of water or herbal tea to replace those fluids.

Insofar as what NOT to eat, avoid cold cooling foods, too much raw food (ferments are OK in moderation), excess sugar, and diuretic food and drink like alcohol.

Follow these tips, keep the mantra: “go slow”, and you will notice a remarkable difference in how you feel this winter and in the warmer months to come.

Wishing you a deliciously slow, warming and transformation winter season.

-Dr. Patricia

December 21, 2020 0 comment
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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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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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HerbsNutritionRecipesVibrant Health

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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Your best sources of prebiotics may already be in your kitchen

by Dr. Patricia March 3, 2020

Most of us are familiar with the health benefits of probiotics, but prebiotics—the indigestible fibers that provide food for their probiotic cousins—are an often-under-appreciated nutritional powerhouse.

Today’s post will give you a crash course on the health benefits of these unsung nutrient heroes including how you can get enjoy prebiotics with some of your favorite meals.

Prebiotic Basics—what they are, what they aren’t, and what they do

The term “prebiotic” was coined just thirteen years ago. As mentioned above, prebiotics are specific indigestible fibers found in some (but not all) fruits and vegetables.

These fibers ferment in the large intestine, providing sustenance for good bacteria in your gut.

Good bacteria, also known as microflora, have been to play critical role in a wide variety of bodily functions, including:

  • Supporting your immune health1
  • Modulating your mood and emotional well-being through the gut-brain connection2
  • And contributing to the barrier that keeps pathogens and other unsavory invaders from entering your gastrointestinal tract3.

These beneficial microflora work hard to keep us healthy, therefore we want to keep them strong, diversified, and well nourished. Prebiotics do just that.

When it comes to describing the function of probiotics and prebiotics to patients, I love the analogy of a garden:

Think of your intestines as a garden bed, with probiotics as the seeds of good bacteria and prebiotics as their fertilizer. Put the them all together and you will have a healthy, diversified garden, consistently blooming with friendly bacteria. Conversely, if you plant your probiotic seeds without fertilizing them, you will wind up with far less diversity and much weaker plants.

Why prebiotics are such big business

The implications of prebiotics to long-term gut health are HUGE.

Whereas a few years ago you may have taken an acidophilus supplement to help restore gut balance with some success.

Now you add a prebiotic such FOS (fructoogliosaccharide) to that acidophilus supplement, and your gut has a far better chance to sustain and diversify good bacteria which leads to numerous health benefits.

Since this discovery, supplement companies and food companies have dramatically increased their advertising of the latest and greatest prebiotics in designer yogurts, fiber supplements, baby food, formula, and even pet food.

Are there different types of prebiotics?

Yes, but not every expert agrees on what type of fiber constitutes a prebiotic (more on this in a minute). According to published research from the University of Minnesota’s Department of Food Science and Nutrition, the following prebiotics have been proven to have beneficial effects on gut flora, with oligosaccharides being the most used/well-known:

  • Oligosaccharides including
    • Fructooligosaccharides (FOS)
    • Oligofructose (OF)
    • Galactooligosaccharides (GOS)
    • Transgalactooligosaccharides (TOS)
  • Inulin
  • Lactulose
  • Lafinose
  • Resistant starch (RS)4
  • Acai gum
  • Wheat dextrin
  • Psyllium
  • Polydextrose

You may not need to take a prebiotic supplement as you can include prebiotic-rich food in your daily diet. (If you are going to supplement with a prebiotic, consult with your health care professional to make sure you are getting a high-quality product that will be feeding your beneficial bacteria and increasing the diversity of your microbiome.)

 Naturally-rich food sources of these sought-after prebiotics include5,6,7,8:

  • Chicory root—chicory is rich in inulin, and is the most sought-after prebiotic by supplement companies. Chicory is also wonderful food for the liver and can be found at local farmer’s markets during the spring and summer.
  • Jerusalem Artichoke —a deliciously delicate tuber also known as the “sunchoke”. These resemble a potato more than an artichoke.
  • Soybeans—in their whole form, such as edamame or tempeh (a natural source of both probiotics and prebiotics). Look for organic, non-GMO soybeans.
  • Whole grain corn – Look for organic, non-GMO, preferably sprouted whole corn products.
  • Leeks
  • Onions
  • Garlic
  • Asparagus—be sure to consume asparagus in its whole state with fiber intact (strained, creamy soups don’t count).
  • Banana—bananas sometimes get a bad rap for being a sugary fruit, but they are also high in fiber, minerals, and gut-friendly prebiotics/resistant starch. Keep in mind, you will get more prebiotics if the banana is slightly green.
  • Whole grain corn—look for non-GMO, preferably organic please.
  • Breastmilk—this is obviously for the little ones only, but I thought it was just another great example of why breastmilk is nature’s perfect food.

Other potential sources of food-based prebiotics:

Mushroom stems are also being studied as a potential source of prebiotics9, as is spirulina10—a blue-green algae often found in green superfoods.

Now, all this said there is discussion that ANY fiber has the potential to be prebiotic in nature.

There may be some truth in this, however, the current research shows us that for a fiber to be prebiotic in nature it must meet the following criteria11:

  • Resists gastric acidity, hydrolysis by mammalian enzymes, and absorption in the upper gastrointestinal tract.
  • Is fermented by the intestinal microflora.
  • Selectively stimulates the growth and/or activity of intestinal bacteria potentially associated with health and well-being.

Not all fiber works like this, so, for now, it’s best to stick to eating or supplementing with what we know works.

How do you know if you’re getting enough prebiotics from food?

I suggest speaking with your healthcare professional. Many patients benefit from extra probiotic and prebiotic supplementation during the initial healing phase, and can then rely on foods for for maintenance once gut balance returns and the healing process is complete.

It never ceases to amaze me how much we have yet to learn and discover about the healing nutrients contained within humble foods.

And with over 5000 known nutrients to explore (and more being discovered regularly), I look forward to sharing more hacks on how to get nutrients from everyday foods in upcoming posts.

Until then remember, food is—and always has been—your very best medicine.

-Dr. Patricia

March 3, 2020 0 comment
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NutritionVibrant Health

The Incredible Benefits of Vitamin K: The missing link to bone, dental, and heart health

by Dr. Patricia November 15, 2019

For decades we’ve been told we must consume loads of calcium-rich foods and supplements to grow and maintain strong, healthy bones.

Yet, osteoporosis and low bone density remain prevalent health issues in America.

In fact, studies show over half of adults over the age of 50 are at risk of breaking of a bone1.

Plus, new research has revealed that taking too much calcium can backfire significantly, resulting in kidney stones2 and even hardening of the arteries3.

Which means the old “plenty of calcium = strong healthy bones” nutritional theory isn’t proving out. Something’s missing.

Thanks to new research and pioneering nutrition experts, we’re learning that one of the missing links to better bone health (and more) isn’t more calcium or even magnesium…

…it’s Vitamin K.

Meet the Vitamin K Group

Vitamin K may sound like a singular vitamin, but it’s actually a group of different fat-soluble vitamins.

For the purposes of this article, we’ll focus on the two forms commonly found in foods: Vitamin K1 and Vitamin K2.

Together, these vitamins are responsible for a variety of essential bodily functions, including blood clotting, maintaining blood calcium levels, building and maintaining bone and dentin, cognitive function, and heart health.

It’s important to note, that while they are both part of the same vitamin group, vitamin K2 has been shown to have the most notable health benefits.

The Link Between Modern Nutrition and Vitamin K Insufficiency

While vitamin K deficiency resulting in an inability to clot blood is rare, vitamin K insufficiency—meaning sub-optimal levels of vitamin k—is a common cause of many puzzling health issues.

Why aren’t we getting enough?

The main reason is our modern diet, which doesn’t include many of the vitamin K-rich foods our ancestors enjoyed regularly.

Traditional foods such as meats and organ meats from grass-fed animals provide an excellent source of vitamin K2 (more on this in the next section), and plant-based foods provide ample amounts vitamin K1, of which a portion is converted to vitamin K2 in the gut.

Foods High in Vitamin K1

  • Green leafy vegetables, like kale, chard, and lettuces
  • Broccoli
  • Carrots
  • Grapes
  • Blueberries
  • Turnips

How much Vitamin K1 is actually converted to Vitamin K2 in the gut?

While experts have their opinions on this, the truth is we don’t know for sure.

It likely varies due to a variety of individual factors including diet, the source of K1, wherever or not K1 foods are consumed with fat, genetics, gut health, etc.

Which is why it’s a good idea to consume a variety of foods rich in vitamin K1 and K2.

Foods High in Vitamin K2

Vitamin K2 requires no conversion in the gut, and is found predominately in animal-based foods (please note that factory-farmed animal foods are NOT high in K2, so choose grass-fed/pastured/wild sources), including:

  • Organ meats
  • Hard cheeses
  • Beef, chicken, and pork
  • Egg yolks
  • Fatty fish, such as wild-caught salmon

Plant-based sources of vitamin K2 include:

  • Fermented vegetables, like sauerkraut, kim chi, and real pickles
  • Natto, a traditional Japanese dish of fermented soybeans

The Little-Known Health Benefits of Vitamin K

Vitamin K2 Improves Bone Density

One of the most exciting health benefits of vitamin K2 is its ability to help improve bone density and prevent osteoporosis.

It does this by activating osteocalcin, a protein hormone found in bone and dentin, which takes calcium from the blood and binds it to bone.

Without vitamin K2, osteocalcin cannot perform this essential function4; which is why you can take all the calcium supplements in the world and still wind up with weak or brittle bones.

Vitamin K2 Improves Heart Health

Want a healthier heart and/or are you worried you may have been taking too much calcium over the years?

Then vitamin K2 will be your new best friend.

Here’s how it helps protect your heart.

As you read above, vitamin K helps the body store calcium in the bones (where it’s meant to be) AND it also helps keep it out of your soft tissues (where it doesn’t belong), like your arteries and brain.

It does this by activating the protective protein known as matrix GLA protein (MGP), which blocks calcium from infiltrating your arteries and other organs.

Not only can vitamin K2 help prevent heart disease, but it can also help improve existing cases of atherosclerosis.

In a landmark study of 244 postmenopausal women over 3 years, vitamin K2 was shown to significantly reduce arterial stiffness in women—even in those with advanced cases of atherosclerosis5.

Vitamin K1 and K2 Can Improve Cognitive Function and May Help Prevent Alzheimer’s

New research has revealed that vitamin K1 and K2 play a significant role in cognitive function. This is due to their notable involvement in central nervous system metabolism6.

Vitamin K also plays a role in the development of brain cells, has an antiapoptotic and anti-inflammatory effect, and is involved in what’s known as sphingolipids metabolism—this group of lipids participates in the proliferation, differentiation, and survival of brain cells. An altered expression in sphingolipids profile has been connected to neuroinflammation and neurodegeneration7.

While the science on this is still young, research has shown that higher dietary intake of vitamin K1 was associated with better cognition and behavior among older adults8.

Another study showed that patients diagnosed with early-stage Alzheimer’s consumed significantly less amounts of vitamin K (in either form) than the non-diagnosed control group9.

Vitamin K2 Prevents Tooth Decay and Improves Dental Health

If you have sensitive teeth or are prone to cavities, the answer could be as simple as getting more vitamin K2.

Just like vitamin K2 helps direct calcium to your bones by activating osteocalcin, it also helps direct it to your dentin thus strengthening your teeth and even helping reverse decay. Plus, it activates matrix GLA protein (MGP) mentioned above, to help re-mineralize your teeth and bones10.

How Much Vitamin K (K1 or K2) Do You Need?

I always recommend getting your vitamins from foods whenever possible, which means eating liberally of the K1 and K2 food sources listed above.

However, supplementation can be helpful if you have an existing health issue you wish to tackle or your digestion is compromised.  Vitamin K works well in conjunction with Vitamin D and magnesium, so keep that in mind when considering a supplement. Also look for the Vitamin K2-7 form.  Vitamin K supplementation is contraindicated for some people, such as those who are on blood-thinning medications. Consult your healthcare provider to see if Vitamin K2 supplementation is indicated for you.

 

 

November 15, 2019 0 comment
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Acid? Alkaline? The Importance of Ideal pH for Vibrant Health

by Dr. Patricia October 4, 2019

pH balance is one of the most common subjects I get questions about from patients, readers, and students.

Many of us hear about the alkaline diet, alkalizing water, alkalizing foods, etc. But there is much confusion over what your body’s pH should actually be, what causes pH imbalance in the first place (spoiler alert: it isn’t always your diet), and how to strike he proper acid/alkaline balance for better health.

While the topic can get complicated, striking a healthy balance is actually relatively simple when you understand how your body’s pH works.

What is pH…and what does it have to do with health?

pH stands for “power of hydrogen”, and is measured on the power of hydrogen scale which runs from 0 to 14.

When pH is below 7 it’s considered acidic, above 7 is considered alkaline, and right around 7 is considered balanced or neutral.

So what does this have to do with health?

Your bodily systems all have an optimal pH range in which they are designed to function.

And your body, more specifically your kidneys, typically do a great job maintaining proper pH via electrolytes such as magnesium, sodium, and potassium.

But, when your diet and lifestyle is imbalanced it can cause an excess of acidity to develop.

This forces your body to use up those precious electrolytes to try and maintain homeostasis in the blood.

Now, excess acidity isn’t usually a big deal if it only goes on for a short time, however if it become chronic it can cause mineral depletion. As minerals are depleted from our bones, organs, etc. our immunity is compromised and pH balance becomes even harder for the body to maintain.

This is why the alkaline diet, alkaline water, etc. has become so popular. However…

…you don’t always want alkaline pH either

Yes, overly acidic blood, urine, or saliva is a problem. But, many of our organs and systems aren’t meant to be overly alkaline either.

For example, while your blood pH should be around 7.3—fairly neutral, your stomach should be around 2—very acidic—in order to properly digest food.

Same goes for your skin, which has a natural acid mantle to protect you from pathogens. Yet, many skin care and baby care companies tout their products as being “pH balanced”, which is the opposite of what you want on your skin.

And for women, it’s important our vaginas be acidic—usually around 3.8-4.5—to protect from pathogens and maintain healthy flora.

Saliva ph is ideally between 6.0 and 7.0 and urine ph between 5.5 and 7.0 and for optimal health.

So, the idea of “the more alkaline the better” isn’t always accurate. Remember, we’re shooting for balance here.

How lifestyle contributes to pH levels in the body

Notice I mentioned lifestyle as a causal factor of pH imbalance in the body…not just diet.

That’s because I’ve seen countless patients go to great lengths to eat a “perfect alkaline diet” yet still struggle to maintain healthy pH levels.

This is because diet is only part of the equation.

The truth is stress often trumps diet when it comes to achieving and maintaining healthy pH.

How stress can cause pH imbalance

Stress causes the body to become overly acidic for a few different reasons:

#1: Stress causes your autonomic nervous system to go into overdrive (also known as fight or flight) which results in the production of stress hormones such as cortisol and adrenaline.

An imbalance of these hormones will rob your body of critical minerals such as magnesium, and electrolytes, which makes it harder for your kidneys to maintain proper pH.

This isn’t a problem if you feel stressed out now and then, but you feel chronically stressed you can be sure your pH will be imbalanced.

#2: Stressed out people tend to sleep less, which further depresses your immune system while causing your body to produce more stress hormones and excess acid1.

#3: When you’re stressed out and tired, your appetite-producing hormones: leptin, ghrelin, and insulin become imbalanced2. This can make it very difficult to resist indulging in acid-producing foods, such as sweets (more on foods coming up).

How to eat and drink for optimal pH balance

While stress is the #1 aggravator of pH balance, new research has proven that what you eat plays an important role in preventing dietary acidosis3,4.

The good news is, eating and drinking to support optimal pH does not have to be complicated, inconvenient, or extreme.

The key is to focus on whole, fresh foods while avoiding the usual unhealthy suspects.

  • Avoid eating too many acid-forming foods—such as sugar, white flour, red meat, coffee, fried foods, dairy products, alcohol, and grains
  • Eat a diet rich in alkalizing, whole foods—such as fresh fruits, vegetables, healthy fats, plant proteins, green drinks, apple cider vinegar (yes, it’s alkalizing!), and sea vegetables
  • Consider a trace mineral supplement—if your diet and stress levels are optimal, then you may not need this. But for everyone else, a trace mineral supplement will help protect against mineral loss while supporting healthy electrolyte function
  • Stay hydrated—by drinking at least 8 glasses of filtered or spring water daily. Coconut water is also an excellent source of natural electrolytes. Get more creative way to stay hydrated here.
  • Avoid over-consumption of alkaline water—this is a controversial bit of advice, but it needs to be said. If you drink too much alkaline water you can actually do your body harm over time (I’ve seen this happen many times with patients). So, if you are overly acidic and want to try it out for a few weeks go ahead; just make sure you’re monitoring your pH levels. Which brings us to our next point.

How to test your pH at home

The easiest way to test your pH is to test your urine and saliva using pH strips made of litmus paper. You can find these at your local natural foods store or online.

  • To test your saliva, place a pH strip on your tongue first thing in the morning per manufacturer’s instructions.
  • To test your urine, collect a small sample of your first morning urine and dip the pH strip in it.

This simple and inexpensive test will allow you to track how your diet and lifestyle are contributing to pH balance. I highly recommend this practice to my patients, as provides real-time information which will help motivate you to keep making the healthiest choices.

If you need personalized assistance to guide your body to healthier pH levels, please consult with a licensed healthcare professional who is experienced in this area. A Doctor of Acupuncture and Oriental Medicine or a Naturopath is often a good place to start in your search.

 

In service to your vibrant health,

Dr. Patricia

 

October 4, 2019 0 comment
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HerbsNutritionPeaceful MindVibrant 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
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NutritionVibrant Health

Update on Glyphosate: A Factor in Wheat Intolerance–found in Baby Food, Cereals and More!

by Dr. Patricia June 12, 2019

Article Update, June 2019: Glyphosate Contamination in Still Affecting Foods Marketed to Children

Since the original writing of this article in 2017, news broke on potentially unsafe levels of glyphosate (the cancer-causing ingredient in Round-Up Weed Killer) in foods marketed to children, such as oat-based cereals and baby food.

Given the recent lawsuits won by cancer victims against glyphosate manufacturer, Monsanto, you would think these food companies would have taken swift action to remove this poisonous substance from their products.

But, according to a recent report from the Environmental Working Group (EWG), they have taken no such action.

In a new round of tests, EWG found that popular cereals from companies like General Mills still contain glyphosate, with only 4 brands containing “what EWG scientists consider protective for children’s health with a sufficient margin of safety”.

To learn which cereals you should be avoiding and to make your voice heard, check out this report from EWG.

Please consider organic products to avoid or minimize your exposure to glyphosate.

And read on to learn about why many experts believe that many cases of wheat and gluten intolerance/sensitivity may actually be a glyphosate issue.

****

Have you been told, or suspect, you may have a gluten sensitivity?

The gluten-free diet, once reserved for those with celiac or the very progressively health-conscious to soothe digestive complaints, has become a wildly popular attempt to lose weight, increase energy, and help heal a variety of chronic diseases.

The reason is: gluten can contribute to inflammation, which leads to gut health issues and opens the door for chronic and autoimmune disease.

However, the idea that everyone should abstain from all gluten is controversial.

After all, there are many nourishing foods, such as barley, oats, and einkorn, that contain gluten.

Plus, humankind has consumed and thrived on glutenous foods since Biblical times: “give us this day our daily bread”…why all the fuss about gluten today?

There are many theories and opinions on why an estimated 5% of the population has become full-blown gluten intolerant, and why millions more suffer from gluten sensitivity.

But, for those without full-blown celiac disease, I always question whether gluten is the real culprit…or could it be wheat?

In today’s post, I will share with you the research on why I sense the majority of people without Celiac disease are actually suffering from a wheat intolerance due to the insidious pesticide (banned in 5 countries and counting): glyphosate.

Plus, we’ll cover exactly which type wheat I recommend everyone avoid to prevent chronic disease (and why) and what types of wheat you can eat instead.

How Glyphosate Has Made Wheat Toxic to Humans

Up until recently, I had been scratching my head trying to figure out why more and more patients could no longer tolerate whole grain bread.

A few years ago, patients without gluten sensitivities could typically switch from eating white flour products to whole wheat and see marked improvements in their health…but this is simply not the case anymore.

Based on feedback from countless patients who had traveled abroad and indulged in breads, pastas, and pastries without the digestive issues they experience here, I knew it couldn’t be a gluten issue. So, what the heck was going on?

Like many of my integrative doctor and nutritionist colleagues, I have suspected big agriculture may have been genetically-modifying wheat crops here in the United States.

But, after reading everything I could get my hands on about GMOs, I found that was (thankfully) not the case…or not exactly the case.

What my research did reveal was the real, little-known reason so many of us are allergic or sensitive to North American wheat: glyphosate pesticides…and lots of it.

The Glyphosate Wheat Harvest

As it turns out, it is standard practice for conventional wheat farmers to routinely desiccate their crops with huge amounts of glyphosate pesticides right before harvest (eeeek!).

The rationale for this practice is the glyphosate helps quickly ripen and dry out the wheat which makes it easier to harvest, increasing profits and reducing labor costs for farmers.

The obvious problem with this practice for consumers is glyphosate pesticides have been officially banned in 5 countries due to their negative health effects. In my own state of California, a judge recently ruled the state could apply a cancer-warning label to glyphosate products.

And thanks to research conducted by Dr. Stephanie Seneff, a senior research scientist at the Massachusetts Institute of Technology (MIT), we now know glyphosate pesticides play a huge role in gluten and wheat intolerance (among other health issues)1.

Which explains why so many people can enjoy wheat overseas in some countries where it is not used, but not here in American where glyphosate is approved for free use on crops.

Let’s take a look at how glyphosate contributes to wheat and gluten sensitivities.

How Glyphosate Pesticides Cause (or exacerbate) Gluten and Wheat Sensitivities

Without getting overly technical, here’s how the glyphosate-wheat-gluten-gut-health-allergy chain works.

According to Dr. Seneff’s research as published in the Interdisciplinary Toxicology journal2:

“Glyphosate, patented as an antimicrobial, has been shown to disrupt gut bacteria in animals, preferentially killing beneficial forms and causing an overgrowth of pathogens.”

That means glyphosates wipe out your beneficial gut bacteria, kind of like antibiotics except they specifically target the good bacteria.

As we’ve discussed in previous posts, a well-diversified gut microbiome is essential to strong immunity, digestion, and your body’s ability to keep inflammation in check.

If that gut bacteria is regularly targeted by things like glyphosates, antibiotics, NSAID drugs, etc., it leaves you vulnerable to conditions like leaky gut syndrome, which can easily progress to food sensitivities and even full-blown autoimmune conditions, if left unchecked.

So eating foods like wheat, which are dowsed with glyphosate pesticides and likely not cleaned very well before being milled into flour, is a surefire way to start degrading your gut health and open the doors to food sensitivities.

But that’s not all.

Dr. Seneff’s team also found glyphosates negatively affect our bodies in two other significant ways:

  1. By chelating out essential minerals like iron and cobalt,
  2. and interfering with cytochrome P450 (CYP) enzymes.

The implications of mineral deficiencies include digestion issues, among other things, and by inhibiting the cytochrome P450 enzymes, glyphosates essentially interfere with your body’s ability to detoxify3. This means every other toxin you consume or are exposed to becomes that much harder for your body to get rid of.

And what does toxicity lead to in the human body over time? Inflammation, disease, and food intolerance.

As you can see, the amount of antimicrobial glyphosate in wheat products is a big deal when it comes to digestive health and your gut microbiome.

And, in Traditional Chinese Medicine and other disciplines, your digestive health is seen as a reflection of your overall well-being.

I often wonder, based on this convincing research: how many people would have been spared a full-blown gluten-allergy or Celiac diagnosis, had they known to stop eating North American wheat products early on?

Thankfully, unless you have full-blown celiac or need to refrain from gluten per doctor recommendations, there are specific wheat products you can enjoy without exposing yourself to the detriments of glyphosates.

Healthier Glyphosate-Free Wheat Alternatives for Non-Celiac Individuals and Families

First off, you can try eating organic whole wheat and see how you fare, but it’s not my first recommendation.

My concern with organic wheat in this country is it is still a highly-hybridized product with a lot more gluten and starch than it had several hundred years ago.

So, while you won’t get the negative effects of glyphosate by eating organic wheat, there are healthier, more nutritious choices available such as:

  • Einkorn—if you haven’t tried Einkorn flour yet, you’re in for a treat. This is the oldest, unhybridized wheat in the world, and was recently re-discovered in Italy and brought to the United States. It’s much lower in gluten than traditional wheat, super-nutritious, and can even be enjoyed by those with certain autoimmune conditions when prepared as a sourdough (but check with your practitioner). It is considered the “purest” form of ancient wheat.
  • Spelt—spelt has been around for centuries and, though not typically unhybridized, it does have shorter chains of gluten, is rich in nutrients, and easier to digest than conventional wheat. It’s also typically a bit more affordable than Einkorn, and easy to cook and bake with.
  • Kamut—kamut is a lot like spelt, rich in minerals, easier to digest, and easy to bake with.

There are other gluten-containing and non-gluten-containing flours you can try like red wheat, amaranth, millet flour, coconut flour, gluten-free flours, and teff, but the above are my top 3 favorites in terms of flavor, nutrition, and ease of use.

You can find these flours and their products in natural food stores or online.

In closing, I would encourage you to check out Dr. Seneff’s research on glyphosates (which you can read about in this link or Google her as she has some good YouTube footage), as she is one of the most progressive researchers and champions when it comes to exposing the health detriments of these toxic pesticides.

I hope this post has shed some light on the cause behind the rapid rise in gluten and wheat sensitivities in our culture, and given you some food-for-thought when it comes to choosing the best types of wheat products to prevent disease and support good health.

Who knows…perhaps after reading this post and consulting with your practitioner you can once again enjoy a slice of nourishing daily bread (einkorn, spelt, or kamut respectively).

In health,

-Dr. Patricia

June 12, 2019 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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