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Chinese Medicine and Anxiety

Posted on by Kerry Goodwin in News

Springtime is the season of renewal; it is also a time of transition. These transitions can often cause some unwanted anxiety to pop up in our lives. My favorite way to ease this anxiety is through the use of acupuncture and herbal medicine.  

Symptoms of Anxiety

If you have ever struggled with anxiety, you know it can be debilitating in so many ways. Your heart starts pounding, you feel sweaty or clammy, you may feel a tightness in your abdomen, you take short shallow breaths, you feel as though you can’t think straight, the list goes on and on. It can manifest differently for all of us, but when it comes to treatment, the focus is very similar. It begins by calming the sympathetic nervous system, the flight or fight mode.  The sympathetic nervous system often can feel like it is in overdrive when anxiety peaks or stays elevated during times of stress. It operates through a series of interconnected neurons. When activated it will respond to a stimuli by secreting adrenaline (norepinephrine) and will dilate your pupils for increased peripheral vision, raise your blood pressure and increase your heart rate by allowing more blood to flow through your body more efficiently so you can move faster. This system puts all digestion and reproductive function on hold until you’re out of danger. This is one of the reasons why chronic stress can negatively impact fertility.

This can be helpful in an emergency situation, but often our sympathetic nervous system stays ramped up due to our busy and lifestyles. This overdrive can create massive problems for our adrenals and stress response which will in turn create more anxiety or a lower threshold for that anxiety to take hold.

Chinese Medicine and Anxiety

Chinese medicine views anxiety disorders as an imbalance in the zang (or yin) organs; this includes the heart, lung, spleen, liver, and kidney. When out of balance our spirit, or shen, can become disturbed. This can impact our stress, sleep, and create anxiety. Each zang organ is related to different emotions. When out of balance the heart organ is connected to anxiety and sadness, the liver is connected to anger, the spleen is connected to worry, the kidney to fear, and the lung to grief. These imbalances can be further classified by how the qi of that organ is functioning or affected. Acupuncture and herbs will help to restore these imbalances and support the spirit to reduce the anxiety and calm the sympathetic nervous system.

Acupuncture for Anxiety

My favorite points to use for anxiety include pericardium 6 and heart 7, both of which are located on the interior part of the wrist. San Jiao 5, located on the opposite side of the wrist, kidney 6 located on the interior part of the ankle below the ankle bone, governing vessel 20 located at the top of the head, and lastly yin tang, an extra point located in between the eyes.  If you have ever had a treatment from me you have likely had one of these points needled at any given treatment. I also find the use of Chinese and western herbs to be very helpful in the treatment of anxiety. Some of my favorites are adaptogenic herbs like ashwaganda, ren shen (ginseng), holy basil, shatavari, or Chinese herbal formulas that support the zang organs listed above.

If you’re experiencing anxiety and have tried multiple treatments that haven’t offered support, I strongly urge you to try Chinese medicine!

 

 

 

Leaky Gut Protocol

Posted on by Kerry Goodwin in News

In my last blog I wrote about my intentions for the new year starting with following a leaky gut protocol during the month of January. I promised to share with you my experience and findings. It’s hard to believe January is already over but I can say that my trial with the leaky gut protocol is far from over. First I’ll begin by telling you a little bit more about what a leaky gut is, why it is important, the “rules” around healing it, and then how I went about it and my experience.

If you have been online at all the last couple years or walked inside a grocery store you will have noticed that there is a lot of information and many products touting the importance of gut health and our microbiome. There is a strong connection between our gut health and our mental health and also a strong connection between a weak microbiome and disease. Our gut flora supports our immune function, hormones, detoxification, and mental well being. And the intestinal lining is a protective barrier that allows our food and drink to stay in the bounds of the digestive tract… usually. That is unless it becomes weakened and develops gaps in the tight junctions between the cells allowing foods, medications, and bacteria to enter the bloodstream. The body recognizes these intruders as foreign invaders and the flags go up. It responds by creating antibodies to deal with these intruders.  

What Causes Leaky Gut?

A leaky gut can come from many different things, but most commonly a poor diet, stress, or antibiotic overuse (or improper use) are the culprits. And a weakness in the lining can cause digestive disturbances, food sensitivities, inflammation, and chronic disease.   Symptoms include digestive discomfort like gas, bloating, abdominal pain, diarrhea, constipation, or IBS and SIBO. Other ways to know if you may suffer from a leaky gut is seasonal allergies, sensitivities to mold and dust, known food intolerances or sensitivities, fatigue, skin conditions, autoimmune conditions, anxiety and/or depression, yeast overgrowth, joint pain, poor concentration and memory.  

Leaky Gut Protocol

Now if you have worked with a naturopath or functional medicine practitioner they will tackle this and help you to heal with the 4 R approach. Remove, replace, reinoculate, and repair. This can also be seen as following a leaky gut protocol. I am being very careful NOT to use the word diet here. That is because I hate the word diet, it has a very negative connotation and the goal of the protocol is to heal and support your microbiome so that you can improve your immune function and be able to digest and process offending foods in the future. That doesn’t mean you can go back to eating pizza and french fries, but instead be able to tolerate the occasional treat of a Friday night pizza and beer without feeling like you need to chain yourself to your bathroom toilet the next day. Not only will you be able to digest food better, you will have more energy and feel better each day!

So here is how it goes:

Remove – take out the offending foods or follow an elimination diet for two weeks.

Replace – take digestive enzymes and bitters prior to meals to help digest foods more efficiently. Some may also need to take a Betaine HCI supplement as well.

Reinoculate – add a probiotic with at least 50 billion CFU’s in each dose and fermented foods at each meal.

Repair – add other supplements to help heal the intestinal lining. These can include some of the following: aloe vera, l-glutamine, marshmallow root, turmeric, and DGL licorice, then adding supplements like zinc, fish oil, and antioxidants.

*Some people find it helpful to add in antimicrobial herbs during the remove phase to help combat the yeast and bad bacteria.  

In addition to this many practitioners will encourage patients to eat plenty of foods that are known to help heal and seal the gut like healthy fats (coconut, salmon, olive oil), buckwheat, sweet potatoes, squash, blueberries, bone broth, fermented foods like kefir, suakraut, and miso.

My Experience Following the Leaky Gut Protocol

If you want to hear about my experience, please keep reading, but if you aren’t into the personal anecdotes then go ahead and close this tab. It is important to note that I took this on by myself without the direction of practitioner and I am by no means an expert on this protocol. However, as a Chinese medicine practitioner, I work very closely with patients to help heal and improve digestive function everyday through the use of acupuncture, diet and lifestyle recommendations, supplementation, and Chinese herbs.

In a lot of my research I found that there are many variations on this protocol and that some include foods that others say are not allowed. I also strongly believe in listening to your intuition and doing what feels right to you. You know your body better than anyone else. I also found that the timeline of this protocol varies, from four weeks to six months!  Now that is a big difference! After this month, I fall into the latter camp, and will be doing this for six months likely. Part of this reason is that life is busy and following something 100% of the time is not a reasonable expectation and there is no such thing as perfection. I found that my willpower to avoid all chocolate, cheese, and wine for a month was lacking. It is also important to know that I have struggled with digestive problems since I was a small child and have been working most of my adult life to heal my digestion.

What I Ate

I focused on eating lots of the foods that help to support the gut and kept it pretty simple overall when it came to breakfast and lunch. Mostly eating the same thing each day with minor variations (which is not recommended for long periods of time due to its restrictive nature and lacking in all the necessary nutrients our bodies need). I cut out grains, dairy, sugar, nuts except for walnuts, soy, nightshades, beans, alcohol, and caffeine. I added lots of fermented foods, flax meal, coconut, dark leafy greens, raw buckwheat groats, and extra protein to help keep me satiated along with the gut healing foods I mentioned above. I was not 100% compliant especially when it came to the weekends. I also made sure to add in plenty of slow burning carbohydrates like sweet potatoes and squash two meals a day during my luteal phase (approximately day 17 to 30) when I needed to support my hormonal balance to build adequate progesterone. Luckily it’s soup season so many nights I made a large pot of soup with homemade bone broth from grass fed cows. For beverages I had dandelion tea, occasional decaf coffee (I don’t consume caffeine anyway so this area was not difficult), and kombucha or water with cucumber or fruit added in for flare.

Supplements

My supplement regimen included digestive enzymes and bitters before each meal, a good probiotic in the morning, l-glutamine, flax, and collagen powder in a smoothie. I occasional drank pau d’arco tea at night for its antimicrobial effect, ashwaganda for adaptogens, and continued my regular regimen of supplements for general well-being. I also continued a supplement for liver and GI tract support for optimal elimination. I also continued my regular acupuncture appointments, took extra time to rest, more epsom salt baths, and gave myself mini acupuncture treatments when I had a short break between patients.

How I Felt And What I Learned

Initially I felt worse than I did before and was pretty disappointed but then began to feel better by the end of week three, this of course corresponded with me thinking I could add in some goat cheese, tomatoes, and chocolate before I was ready and felt the backlash of this decision immediately. On a positive note I now experience way less bloating after meals, more regular bowel movements, great sleep, less headaches upon waking, have eaten my weight in kale salads, less rosacea and flushing after meals, and have a better idea of what doesn’t agree with me. But I also realize my journey is still in the very initial stages and that I plan to continue this way of eating for several months to reap the benefits and truly help to heal my microbiome and intestinal lining. I also found that my stress and anxiety has a direct correlation on my digestion and by moving a little slower, taking more “me” time, and being gentle with myself goes a long way. And I have found that this is way too many supplements even for me. I’ve always loved trying out different herbs and supplements to see how my body responded, but in this case, less is more.

I encourage you to check in with yourself and how smoothly your digestion is running to see if this resonates with you. I would love to hear your experience!

 

Intentions and Resolutions

Posted on by Kerry Goodwin in News

As we embark on the new year we all want to make a fresh start, many times this shows up as diets, cleanses, and giving things up. A fresh start is something I love about January; it feels like a beautiful, clean slate to work with. Many of us begin to make our resolutions, which feels good at first. It is a bit like falling in love – we pick a grand idea and romanticize it, we get a big boost of dopamine and can’t wait to dive in. But at a certain point we see things a little more clearly and that lovely romance wears thin, usually in March.  

For such a very goal-oriented individual it might surprise you to learn I have always been terrible at resolutions and never seem able to make one stick. Maybe you feel the same? I didn’t realize until the last few years why this did not work for me. It’s because making a huge change in one night is not enough to help anyone succeed at something. I’m not all of a sudden going to wake up and feel completely different and have amazing will power the next day. This fantasy also evokes a lot of self criticism and failure when we don’t succeed, things none of us wants to feel.  

This year I encourage you to consider your resolution as an intention and to give it present tense, something that you are visualizing yourself succeeding at already. I hope to avoid the trap of self criticism, relax my perfectionism tendencies and stop seeking validation through my goals. When you set your intentions, they are for you and you alone. They won’t make you better a better person, because you’re perfect right now. They won’t make you more valuable, because you have more than enough value right now. And they won’t make you more beautiful in the eyes of others, because you are already beautiful.

You may have seen that I will be making 12 microintentions, these will each be a month long and focused on adding to my life (not taking away) and supportive for my body and the environment. This month I am following the leaky gut protocol to support my digestion. Stay tuned for next month’s blog on what it means to follow a leaky gut protocol and my progress. Happy New Year!

 

Protect Your Eyes and Body From Blue Light

Posted on by Kerry Goodwin in News

Have you been spending more evenings in front of the tv streaming ALL the Christmas movies? I know I have been watching more of my favorites lately! Unfortunately more screen time after a full days work of looking at a computer screen has left me very exposed to extra unnecessary blue light. When we think about our health, we think mostly about what we are putting in our bodies, stress level, and exercising and think less about the electromagnetic fields we come into contact with daily. These EMF’s can have powerful impacts on our health as well and should not be underestimated.

What is Blue Light?

So what exactly is blue light? Blue light is a color in the “visible light spectrum” that can be seen by the human eye, it is one of the shortest and highest energy wavelengths. Even though blue light is from multiple sources, including the sun, there is a big difference between natural and artificial blue light. It even has some positive benefits like elevating your mood, boosting your energy, help to regulate your sleep and wake cycles, and increase your sense of well being. However, it can also have many negative impacts like disrupting our sleep cycles when we are exposed to it late into the night (ie late night netflix binge), lead to eye strain, headache, difficulty focusing, and poor sleep or insomnia. Prolonged exposure can even cause retinol damage, age related macular degeneration, and even vision loss. Those are some pretty serious side effects!

How Can I Protect Myself from Blue Light?

So how much is too much and how can you protect yourself from the nasty effects. Limiting your screen time to two hour increments may be helpful, additional hours beyond that may lead to negative side effects. If your job requires you to spend lots of time staring at a screen, make sure to take frequent breaks. Other helpful ideas include reminding yourself to blink more often (staring at a computer screen will decrease how often you blink leading to dry eyes), wear blue light blocking glasses, (another great gift idea!), clean your screen often to reduce glare and eyestrain, set a screen curfew each night at least an hour before bed to limit night time exposure.  

I have noticed significant improvements when I wear my blue light blocking glasses to protect my eyes, reduce mental fatigue and eyestrain, and support deeper sleep. They are very affordable on amazon and come in many colors for men and women.  

To learn more check out this link!

 

Tracking Your Fertile Days

Posted on by Kerry Goodwin in News

A guide to basal body temperatures, ovulation predictor test kits, and cervical fluid.

I get asked a lot of questions in my practice when working with patients to optimize their fertility. For example:

“How come my basal body temperature chart does not line up with my increase in cervical fluid and a positive ovulation predictor test kit (OPK for short).”

 Or, “I don’t know when or if I’m ovulating so how can I possibly know when the right time to have intercourse is.”  

Or, “My cervical fluid changes and my temperature rises several days before I get a positive OPK.”  

You can see where I am going with this. It can be really tricky to determine when is the best time to conceive! The first step in the process is really getting to know your body. We are going to do a deep dive into how to properly read and assess your cervical fluid, basal body temperature chart, and your OPK and most importantly when is the best time to conceive.

What is an Ovulation Predictor Test Kit?

First it’s helpful to understand exactly what is an ovulation predictor test kit. This test will help determine when ovulation may be approaching. It measures the amount of luteinizing hormone, or LH, in the urine towards the end of the follicular phase. LH is is produced in the pituitary as the dominant follicle ripens, LH surges right before the egg is released. The OPK is best used between the hours of 10 a.m. and 8 p.m. and not using the first morning urine.  It’s also helpful to make sure you do not drink too much water beforehand as it will dilute the LH. Once you have a positive OPK you will likely ovulate within 12 to 48 hours. It is helpful to use the OPK in conjunction with the BBT (basal body temperature) especially if cervical mucus is not very strong.

What is your Basal Body Temperature or BBT?

Basal body temperature or BBT chart records the temperature of the body upon waking, a time when the body is deeply rested and metabolism and temperature is at its baseline. The temperature will begin to rise once a woman has ovulated and begins to produce progesterone. Historically, the BBT started in the Catholic religion in menstrual charting to detect the body’s rhythm. It’s helpful to have at least three months of temperature charts to see the consecutive changes in the temperature so you can see when the rise is occurring to track ovulation. All you need to take your BBT is a digital thermometer and a piece of paper, however now there are many great apps that you fill in your temp daily to see your monthly pattern. There are also trackers, like the Ava bracelet, that will do all the work for you. The temperature should be taken first thing in the morning before doing anything else. Note that temps are very sensitive to poor sleep, alcohol, and stress and will impact the temp each day. Temps will be most accurate when you have had three to four hours of consecutive sleep.

It’s important to note that BBT’s do not predict ovulation, they can only tell you that ovulation has already occurred. OPK’s will help you predict that ovulation will occur within the window of 12 to 48 hours. It is also helpful to know that hormone levels are constantly changing and LH can vary woman to woman in how long it remains at its peak. Some women experience mini-surges of LH prior to ovulation and some women don’t produce enough to be detected on the OPK but are still ovulating. Remember when I said to use the OPK it later in the day? This is because LH begins to rise in the morning so it will not be as strong as it is at 2 p.m., and the time your LH surges may vary. In some women it may last less than 24 hours.  if you’re only testing one time per day at 2 p.m. but the peak is occurring at 7 p.m., you will miss it. This is why it is important to test up to three times per day if you suspect you will be ovulating soon.

What is cervical mucus and how to I determine it’s quality?

Cervical mucus is another helpful sign to determine when ovulation is approaching.  Observing this will help you learn more about your body and when conception can take place.  There are four types of cervical mucus, G, L, S, and P. When estrogen peaks, it stimulates the production of cervical mucus, generally starting six days before ovulation. During the “dry” times of your cycle, when there is little moisture or fluid being produced from the vagina fertility is lower. This is when G type is present, it is impenetrable by sperm. As you approach ovulation, more liquid is produced moving from G to L type when the discharge will be more sticky and wet and finally to stretchy and slippery or egg white (S type). The S type mixes with the L type to make spinnbarkeit, or spinn. Next the mucus loses its stretch as the cervix produces P type that is very lubricative and slippery to aid the sperm during the most fertile day. It is helpful to recognize the changes in the fertile mucus because it precedes ovulation and can help you determine your most fertile days. The last day of cervical mucus is the peak day or best time for conceiving as it is the day of or day before the egg is released. Cervical fluids job is to help get the sperm inside the reproductive tract before the egg is released showing that the best time for intercourse is two days before ovulation.

A few final things to keep in mind. Previous birth control use may impair cervical mucus causing the body to only produce G type stopping the sperm from making it through the cervix despite ovulation occurring. Many medications can inhibit fertilization, this includes antibiotics, NSAIDs, antidepressants, antihistamines, and clomid.

How does Chinese Medicine fit in with tracking your fertility?

As an acupuncturist one of our greatest strengths is to see what is happening inside the body by watching or feeling what is happening on the outside of the body. This is done through taking pulse, looking at your tongue, a detailed intake, and palpation. In fertility, we look closely at the change in temperature throughout the whole cycle, not just during ovulation. We also discuss the cervical mucus, any symptoms that arise before menses and then what is happening during a woman’s bleed. All of these signs together can give us detailed information on how the body is performing and what may be happening hormonally. It is for this reason that the BBT will mean more to a Chinese medicine practitioner than to a Western specialist.  

Chinese medicine is also very beneficial to help encourage the body’s production of cervical mucus by nourishing blood and yin in the first half of the cycle (day 3 to 14) and by boosting yang in the second half (day 15 to the start of the period). If the cycles are irregular, it can also help to bring the cycle back to the optimal length of 26 to 33 days and can help regulate the temperature. When the temperature is too high or too low, it is a sign that something is out of balance. It will also detect what may be happening if either the follicular or luteal phase is to short or too long. If the follicular phase is too short, it is likely that the egg is unable to fully develop and if the luteal phase is too short it is likely there is insufficient progesterone to support a pregnancy. This can be treated by acupuncture and herbal medicine. Your practitioner will support you by treating you according to your cycle and recommending specific lifestyle and dietary changes as well as Chinese and western herbs to regulate the cycle and optimize fertility.  

I hope this guide helps you better determine how to track ovulation during your cycle!

Resource:

Lyttleton, Jane. Treatment of Infertility with Chinese Medicine. Churchill Livingstone/Elsevier, 2013.

 

Thriving In the Postpartum Phase

Posted on by Kerry Goodwin in News

The first few months following the birth of your beautiful baby hold many new experiences and changes. You spend the whole length of your pregnancy taking great care of your body to prepare yourself for labor and delivery then once the baby comes, it seems as though there is little to no time to think about self care and your own well being. While taking care of your new baby is, of course, the first priority, it is also important to consider how these first few months will affect the next several years and any future pregnancies.

Chinese Practice of “Sitting-In”

In Chinese culture many women practice “sitting” for the first month of pregnancy, this is known as zuo yue zi. The family provides support, including cooking, cleaning, and assisting with daily chores and activities. The mother rests. Doesn’t that sound refreshing? She avoids strenuous exercise and activities and eats a diet rich in protein. Not only does this support her qi and blood and restores her body, she experiences the added benefit of close bonding with her baby. Many women who try this or a modified version of it, find that it reduces postpartum symptoms and allows them to be more energetic throughout the years which follow. This model also supports the postpartum phase of their next pregnancy, leaving their bodies strong and healthy.

Whole-Body Healing

Making time for yourself during this phase will revitalize you: mind, body, and spirit. You will find yourself help more present and attentive to your baby. Regular acupuncture and postnatal massage visits are a great way to support this initial recovery. Following are just some of the benefits: reduced stress, balanced hormones, better milk production, decreased postpartum anxiety and depression, better sleep, decreased muscle spasms, pain and tension, fewer night sweats, and more thorough healing of scar tissue.

Mother Warming

Acupuncture also uses a technique called mother warming that is often used when a cesarean birth has been necessary. Using the technique moxibustion, or art of heat therapy, helps to heal scars and prevent infection. Moxibustion is also used during this time to build blood if there was blood loss or tearing during delivery. Chinese medicine and acupuncture will also use Chinese herbs and postpartum tonics to build the qi and blood during this time especially after a difficult and long delivery.

If you are awaiting the birth of your baby, now is a great time to set up a treatment plan with your practitioner to make sure you have the best support system in place to thrive in the postpartum phase.

 

Eat Your Way to a Better Menstrual Cycle

Posted on by Kerry Goodwin in News

We all know by now how much our diet and lifestyle impacts our physical, mental, and emotional health and well-being. This is especially true for women in terms of our hormonal body clocks. Just as we aren’t meant to eat the same food day after day, we are also not meant to exercise or live the same way each day. Our hormones are constantly changing in an intricate dance and when we take care of our bodies properly within the dance, all works magnificently. But when we don’t live by this model of syncing our diet and lifestyle it can be detrimental to our health and well being. This model of care was developed by the founder and creator of Flo Living, Alissa Vitti. This amazing practitioner is someone I recommend all my patients look to for dietary and lifestyle advice and recommendations around supporting hormonal balance. Many practitioners are now singing the praises of living a life that supports our hormones and fertility and it all starts with diet!  It is such an amazing compliment to Chinese medicine and more importantly, it works! I encourage you to check out Alissa Vitti’s website and blogs to learn more!

In Chinese medicine, we have a very similar view; the body is in a constant dynamic of change, never static. When we adopt healthy changes we can decrease the degree the pendulum will swing in each direction and therefore decrease the negative and pesky symptoms we experience. This is why acupuncture treatments vary, because your symptoms are never the same. By treating the body as a whole and selecting points that target each phase of your cycle, the hormones will be supported. But this work does not stop when you leave the treatment room. By integrating diet and lifestyle changes, you will see great changes in the health of your menstrual cycle. This means a decrease in cramps, less bloating, optimal digestion, decrease in breast swelling, decreasing PMS symptoms like anxiety, depression, and headaches before your cycle. The changes you make encourage healthy bleeding, showing a deep vibrant red colored blood, no spotting before or after, regular cycles, and removing stagnation that leads to clots. The changes boost your energy, stopping uterine and ovarian cysts and fibroids, as well as supporting weight management.  And my favorite – boosting your fertility and allowing for optimal ovulation for implantation and supporting a healthy full term pregnancy. This practice has also been proven to put certain conditions like PCOS (polycystic ovarian syndrome) and endometriosis into remission as well and a new research study shows that is can stave off early menopause by three years!

So what is cycle syncing and where do you begin? According to the research it all starts with regulating your blood sugar, then implementing exercising according to each phase, and eating different foods to support each phase. Research has also found that we can implement different times in our cycle to put our focus on making big decisions, prioritizing projects, or making plans. Research also shows that avoiding caffeine is necessary in the treatment of hormonal imbalance due to its impact on the breast tissue (leads to fibroids) and its negative effect on cortisol.


So what are the four phases and what exactly is a healthy cycle? Ideally a healthy menstrual cycle is 27 to 32 days, and menses or bleeding will last five to seven days that begins with moderate flow, not spotting, a deep rich red color that maintains a flow for three days, then begins to taper off slowly and ending by day seven. The first phase is the menses phase lasting 3 to 7 days, the second phase is the follicular phase lasting seven to 10 days, the ovulation phase lasting three to four days, then the follicular phase lasting 10 to 14 days.  

In the menses phase the hormones are at their lowest and as bleeding begins and estrogen drops, you will feel a sense of relaxation or relief. In Chinese medicine the menses phase is dominated by qi transformation, it is important to regulate qi and blood, promote the complete discharge of blood, allow a smooth transition of yin to yang and allow for the smooth flow of liver qi and blood. From a western perspective progesterone drops off, estrogen peaks and drops and the focus is on bleeding. This is the best time for self analysis and journaling.  Foods to focus on are nutrient dense, low glycemic, seafood and veggies to replenish and support the kidneys and blood. A good time for rest and recovery.

In the follicular phase the hypothalamus tells the pituitary to send follicle stimulating hormones to the ovaries to release the egg and estrogen will increase. In Chinese medicine the follicular phase is dominated by yin because we need yin and blood to fill the uterus. It is important to nourish kidney yin, blood, and support the spleen to fill the chong and ren with blood to promote optimal ovulation. This is the best time to tap into creativity and stimulating projects. It is also a good time for social interaction. Foods to focus on are fresh and light foods with high phytoestrogen content. This includes flax meal, raw veggies, beans, seeds, and lean proteins. This phase is a good time to try out new exercise classes and a great time for cardio workouts.

In the ovulation phase there is a sharp rise in follicle stimulating hormone and an increase in luteinizing hormone. The egg will release into the uterus and allows for estrogen and testosterone to rise. In Chinese medicine qi will need to transform yin into yang, or transitioning from the 1st half of the cycle to the 2nd. Here the goal is to course the qi and move blood, blood and yin are at their highest now and it is time to promote the movement of qi and blood. This is a good time to connect with your community since energy is high and communication is at its easiest. Foods to focus on are lighter grains, lots of fruits and veggies, and steamed or raw foods.

In the luteal phase the corpus luteum grows, progesterone rises, the pituitary stops follicle stimulating hormone, and estrogen continues to rise. In Chinese medicine the focus is on yang energy, its important to course the qi and move blood. Your acupuncturist will also focus on regulating the liver qi, calming the mind, and harmonizing the chong and ren meridians. It is important to maintain kidney yang to support implantation and pregnancy if that is the goal.  This is the time energy begins to decline and PMS may occur. It’s a good time to turn your energy inward and practice self care. Focus on foods that are rich in B vitamins, magnesium, and fiber to stabilize blood sugar and promote healthy elimination through the large intestine and liver. These foods include roasted veggies and grains like brown rice.

Now that you know a little more about each phase of your menstrual cycle from a Chinese medicine and Western perspective you can begin to incorporate some healthy changes and enjoy a happy and healthy period. To learn more check out Flo Living and give your acupuncturist a call!

{All images in this post are from Duvet Days.}

Dampness and Fluid Metabolism

Posted on by Kerry Goodwin in News

Is all this rain we’ve had lately making you feel a soggy mess? Just like the vegetation outside, our bodies can hold on to excess water and leave us feeling heavy and damp inside.  Dampness can cause a host of unwanted symptoms: fatigue and fog, worsened allergic rhinitis, digestive problems, increased joint pain, and edema in the lower body.

In Chinese medicine dampness is a condition related to an inability to properly metabolize fluids. The organs directly related to metabolism of fluids are the spleen, kidney, triple burner, and the lungs. The spleen is an organ of digestion; its job is to transform and transport all the food and drink we consume and provide nutrients to the body. When the spleen is weak the result is poor digestion, fatigue, foggy mind, loose stools, gas, bloating, increased phlegm, low appetite, and edema. The spleen is greatly affected by poor food choices which puts even more stress on an already stressed spleen. As to the kidney, if the qi and yang is weak and fluid metabolism is affected, there may be problems with urination and edema. When dampness accumulates it sinks to the lower body.  In my practice I see that the spleen is primarily affected when damp conditions arise outside taking an already out of balance body even further out of balance.

Now what can you do to combat this dampness! Chinese medicine, through the use of acupuncture and heat therapy or moxibustion, powerfully boosts the spleen qi and its ability to transform and transport fluids, optimize digestion, boost yang qi and drain the dampness from the body. Chinese herbs are another terrific way to treat dampness lurking in the body. Herbs are chosen specifically for each patient to drain or dry the dampness and boost the spleen and harmonize digestive function. If you have a tendency toward a weak spleen from a stressful lifestyle, poor diet, weak digestion, or chronic illness, the damp weather will aggravate your condition so it’s important to make optimal dietary changes and schedule regular acupuncture visits.

Food therapy is my number one choice in practice to help strengthen the organs of fluid metabolism and bring your body back into balance. Foods to focus on to support the spleen and leach out dampness include corn, celery, watermelon, brown rice, barley, oats, kidney and adzuki beans, lemon, organic meats, whole fruits in moderation (not juice), sesame seeds, sunflower seeds, raspberry leaf tea, seafood, nutmeg, thyme, turmeric, ginger, cinnamon, and fennel. Foods to avoid are just as important; these include dairy of all types, tofu, bananas, refined sugar, alcohol, fried foods, raw foods, and cold or iced drinks.  Encourage warm cooked foods, especially when there is weak digestion, and if cooking during the summer months just isn’t for you, eating foods at room temperature is a great alternative.

Other important ways to boost the spleen qi and resolve dampness are to chew your food thoroughly and focus only on your meal or snack and not multitasking while eating. Seek out joy each day, relax and properly manage stress in your life. Enjoy sweets in moderation and focus on warm and cooked foods.

We cannot control the weather nor stop the rain, but we can make the right choices when it comes to what we are putting in our body to impact our health and wellbeing. But I’m hopeful the rain will stop soon and allow the sun to come out and help dry up some of the dampness outside!

Are your springtime allergies making you miserable?

Posted on by Kerry Goodwin in News

Are your springtime allergies making you miserable? Every year we welcome budding trees, flowers, longer days, and sunny afternoons in the park with open arms. Especially this year when it seemed winter would NEVER end. But for some of us this also means a trip to the pharmacy to pick up some Zyrtec and Allegra just to make it through the day. Sometimes these over the counter antihistamines barely touch our symptoms of itchy watery eyes, noses that feel like a constantly running faucet, sneezing, wheezing, and often a pesky persistent cough.  The good news is relief can come in surprising places! Queue your weekly acupuncture session!

Treating Allergies with Acupuncture and Chinese Herbal Medicine

Acupuncture and Chinese herbal medicine have been proven to be just as effective if not more effective than these over the counter treatments. And better yet, they work just as quickly! This year I had a taste of my own medicine when I was immediately plagued with allergy symptoms. I have been lucky to have avoided the plague of allergies throughout my life until moving to the South. New flora means new symptoms… instead of running to the pharmacy, I tried a Chinese herbal remedy and within just a few hours I noticed a HUGE difference. I also put a few needles in my face on points to treat allergy symptoms. My eyes no longer felt like sandpaper, my nose stopped dripping, no more sneezing, and my headaches stopped! I can say for certain that Chinese medicine definitely saved the day!  

In Chinese medicine springtime allergies, or allergic rhinitis, are seen as the invasion of the external pathogenic factor wind and the blockage of qi to the nose. Allergies can be an excess or deficiency pattern. If one is deficient the wei qi, or defensive qi, is not strong enough to protect the body from invasion of the wind or if there is excess it may be exacerbated by heat or dampness lurking in the body. Some people find that allergies trigger their asthma making breathing difficult or labored. Here acupuncture will work to support the lungs and relieve asthmatic symptoms quickly providing necessary relief. The points selected to treat allergies open the nose, stop the cough, alleviate redness and itchiness in the eyes, and have an antihistamine effect. In the herbal formulas a similar approach is used; certain herbs like Bo He (mint) open the nose and brighten the eyes,Cang Er Zi (xanthium fruit) disperses wind and dampness, Xin Yi Hua (magnolia flower) expels wind and opens the nose, Fang Feng (siler) releases the exterior and expels wind, Bai Zhi (angelica root) expels wind and damp and relieves headache and pain.  

Allergy Support for Pregnant Women

Another benefit of acupuncture for allergies is the support it offers for pregnant mamas.  Even though Zyrtec is thought to be safe during pregnancy, many women choose not to use any over the counter medications. Many acupuncture points that provide relief are safe during pregnancy and help alleviate these symptoms when it seems nothing else will.

Additional steps to take that will improve allergies include using an air purifier in your bedroom at night while you sleep, supporting your microbiome and gut flora with probiotics or fermented foods at each meal, supporting your organs of elimination- the liver and large intestine, and taking a shower before bed so that your pillows and sheets are not covered in pollen, dust, or dander.

If you’re looking to relieve allergy symptoms without pharmaceutical antihistamines, allergy shots, or medication let you acupuncturist know and she will help you to get the most enjoyment out of the beautiful springtime weather!

Healthy Sleep Hygiene

Posted on by Kerry Goodwin in News

When we hear the word hygiene, we rarely think of it in terms of our sleep, but in reality the two are closely linked. Healthy sleep hygiene can make an enormous difference in both the amount of sleep and the depth of sleep we experience. It will also encourage our bodies to fall asleep faster and stay asleep as well as decrease the length of time we spend awake if you do happen to wake up.

In March I was able to attend a continuing education course on sleep and dreams from a Chinese Medicine perspective. The instructor brought to light just how important what we do before bed is and all the best ways to encourage a deeper night’s sleep. Below is a list of ‘best practices’ to ensure you wake well rested tomorrow!

  • Stick to a consistent sleep schedule: Go to bed and wake up at the same time everyday even on the weekends. Here the goal is to establish distinctions between night and day; your body will respond.
  • If you suffer from insomnia, difficulty falling asleep, or difficulty staying asleep, avoid caffeine and alcohol. Alcohol will initially help you to fall asleep but will wake you up in the middle of the night because the liver will be working on processing the alcohol while you sleep instead of focusing on the other essential biochemical processes.
  • No naps! Now this may be surprising but this can greatly impact your sleep at night. If you do need to nap, keep it 20 minutes or less and only during the hours of 3 to 5 PM.
  • Do not go to bed unless you are sleepy.
  • The bed is only to be used for sleep or sex, this means no eating, reading, or watching tv in bed.
  • Keep your bedroom quiet, relaxing, and cool to ensure the most comfortable environment possible. Avoid playing music.
  • Keep your phone or computer away from your head while you sleep; limiting EMFs is essential to promoting a healthy sleep environment.
  • Turn off all overhead lights at dusk and use lamps the rest of the evening; keep lights on only in the rooms you are in.
  • Get sun exposure everyday if possible.
  • Allow 3 to 4 hours between dinner and bedtime, if you need a snack choose yogurt and fruit.
  • Keep vigorous activity limited to the daytime and gentle exercise only in the evenings.

If you are still experiencing difficulty falling or staying asleep after trying these recommendations for a great night sleep try acupuncture! Chinese medicine is beneficial to treating the root cause of the disease allowing the body to use its innate ability to heal itself.  Often a course of weekly treatments of acupuncture and Chinese herbs will improve sleep greatly within 4 to 6 weeks.