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It’s no surprise that autumn is our favorite time of year!  We leave behind those dog days of summer and welcome in the cool crisp air, all things pumpkin, and the changing of the leaves as we step into the harvest season.  There is something so comforting and inviting about autumn.  It signifies a change of energy; the yang energy of summer yields to the growing yin energy of the colder months.  We turn our energy inward and become more introspective.  In Chinese medicine we see these changes reflected in our health and in nature.  If we harness the energy of nature and change with the seasons, our health will thrive  and we can make fall even better.

In Chinese medicine each organ represents an emotion and specific color. Autumn is associated with the yin organ lung, yang organ large intestine, and the color white.  Autumn is also associated with the metal element and with dryness.  The metal element governs organization, setting limits, and protecting boundaries.  This makes autumn a wonderful time to finish up big projects we’ve been focusing on, to set limits and protect boundaries in our lives.  We can make space to begin new endeavors that focus inwardly, specifically on our body, mind, and spirit.

Looking at the organs, the lungs represent clear thinking, communication, openness, and grief.  When an imbalance occurs, we may experience difficulty coping or a prolonged sense of sadness.  Due to the lungs’ relationship with the large intestine, this imbalance may also cause constipation.  This inability to ‘let go’ will physically impact the bowels constraining the qi.  This makes autumn an ideal time to consider what is no longer serving you, or what may be stopping you from becoming the fullest expression of yourself.

As to the emotion grief, by fully experiencing and resolving grief, the lungs’ qi is strengthened, promoting wellbeing and balance in the body.  Other ways to strengthen the energy of the lungs is by adding foods to support the lung qi, by breathing deeply, regular acupuncture visits, cupping over the lungs or the upper thoracic spine.

Begin today by breathing deeply to strengthen your lung qi. The deep breaths will also support your immune function, your energy and memory.  Focus on breathing in this vital qi, providing oxygen to your body.  Take in the cool crisp fall air and connect with nature. Make autumn even better with this simple technique of deep breathing.

Be well

How many of us rely on our morning cup of coffee to get us going or even encourage us
to get out of bed and face the day? I used to rely on the smell of coffee to coax me out
of bed, especially during grad school. That morning jolt got me up and going just like
millions of other Americans who rely on their morning cup of joe. But did you know that
caffeine consumption makes your PMS worse, decreases your fertility, and depletes
your body of essential vitamins and minerals. That means coffee, tea, and energy
drinks! So before you swap your coffee for green tea check out this article!

Caffeine stimulates the production of adrenaline, epinephrine, and norepinephrine,
these stress hormones cause your blood pressure to rise and increase your heart rate.
I’m sure we have all noticed how jittery we feel when we have had a little too much
coffee. This feeling of elevated stress hormones takes a bigger toll on women, because
we detoxify these chemicals more slower it stays in our system longer leading to
imbalance in our bodies. It takes our bodies a full 24 hours for our liver to metabolize
the caffeine which typically takes most people right up to their next cup of joe. This
means our bodies are in a never ending cycle of trying to metabolize the caffeine, and
this doesn’t even include alcohol, medication, or other substances we may take in.

This cascade of events takes a major toll on your hormones and can have large impacts
on the menstrual cycle. Indulging in caffeine regularly is linked to menstrual cramps,
headaches, mood swings, bloating, tender or swollen breasts, shortened or irregular
cycles, and anxiety. Caffeine is a natural diuretic, this causes you to pee more and lose
vital minerals and vitamins in your urine, primarily B vitamins and Magnesium are lost.
These two superstars are very important to hormonal balance and creating a healthy
and happy cycle. When you are deficient in B6 and Magnesium, your energy will tank,
your cramps will be worse, you may experience fatigue, muscle cramps, body pain,
dehydration, tender breasts, and complications to already frustrating conditions like
PCOS and endometriosis.

Another common problem with coffee is that it can aggravate the stomach and
intestines causing loose stools. When you start your period you may notice your bowel
transit times speeds up and you have more diarrhea or loose stools. Coffee will only
make this worse! In addition to all those problems caffeine will make worse it will also:
promote the creation of cysts in breasts and ovaries, takes longer to metabolize and
leave the body, disrupts your hormones for up to 24 hours, impacts restful sleep,
aggravates the gut and microbiome, and excessive consumption increases infertility in
both men and women.

If cutting out coffee sounds awful, there are ways to choose a better blend that may
lessen these symptoms. However, only complete removal of caffeine will alleviate
these problems all together. By choosing a darker roast or limiting your coffee to
around 4 ounces may be helpful. Choosing alternatives to caffeinated beverages like
twig tea, reishi tea blends, or herbal tea are terrific options to make the switch.

If you decide coffee and caffeine just isn’t for you after reading this, that’s awesome!
Here are a few tips on how to remove caffeine from your lifestyle in a way to reduce the
withdrawal symptoms. The best time to remove it from your diet is during ovulation, this
is around day 12 to 16 for most women. This is when your energy is at it’s highest.
Supplement with herbs to support your adrenals. This includes herbs that are
adaptogens like rhodiola, ashwagandha, and holy basil. Plan healthy meals for the
week ahead that will keep you nourished, putting breakfast at the top of the list. Eating
a big breakfast that includes healthy fats, grains, lean protein, and vegetables will help
to sustain your energy and feed your hormones. Supplement with magnesium to
support the body and prevent mood swings, headaches, and digestion. Add a B
complex to help with energy. Drink plenty of water and consider watermelon juice to
help balance the fluids in your body as well as up electrolyte intake. Make sure to
exercise daily, but refrain from activities that raise your heart rate above 140. Best
choices include walking, light jogging, yoga, and low impact weight training.

Later this month I will be explaining how Chinese medicine views coffee and more
reasons why it may not be for you! Be well!

Your immune system plays a vital role in your well being and quality of life.  When it’s not working at tip top shape we are more prone to suffer from the common cold, recurrent infections, non-healing sores, and seasonal allergies to more serious problems like asthma, chronic fatigue, digestive problems, candida, and autoimmune disease.  By stimulating and balancing the immune system, acupuncture works to “increase your red and white blood cells count, T-cell count and enhance humoral and cellular immunity in patients with immune related illness.”  While western medicine may prescribe immune-suppressing medications or antibiotics, for many of us this can create more problems down the line.  Supporting the immune system to work effectively can help you thrive despite immune-related disorders.  So how can you restore and support your immune function?  Read on to learn!

In Chinese medicine the immune system is referred to as Wei Qi; this is our first line defense.  This Qi circulates just beneath the skin and regulates sweating and immune function.  How do acupuncture treatments and Chinese herbs work together to stimulate and support the all-important immune system? Strengthening the lung qi helps your body control the opening and closing of the pores, preventing external pathogenic factors such as wind, cold, damp, or heat from entering and weakening your ability to fight off offenders. In acupuncture each point is chosen specifically for what your body needs; stimulating a specific point here alerts the body to bring more qi and circulation to a particular area, activating another point releases a blockage there.  Many Chinese herbs used in support of  immune function are antimicrobial, antiviral, adaptogenic, or tonics.  They stimulate blood flow, create microcirculation and support the endocrine system as well as restore the normal functions of the body.  The primary herbs are Ren Shen (ginseng), Dang Gui, Huang Qi (astragalus), and cordyceps (mushrooms).  

In addition to acupuncture and Chinese herbs for a stronger immune system, elimination of the stressors that are working against us is critical: sugar, processed foods, in some cases gluten, GMO’s (corn and soy, especially), hydrogenated fats, corn and canola oil, alcohol, factory-farmed animal products, additives and preservatives, heavy metals and inactivity are not your friends!  And at the top of the list- stress. Does this list seem overwhelming? Each small change you make is important. Start small. Don’t give up if you backslide. Just hit the reset button and start again. It’s doable! As you eliminate these offenders, build up your immune system with regular exercise, nutrient dense foods with a balanced diet, good quality sleep/adequate rest and self care. Additionally, consider setting an appointment with your acupuncturist prior to situations that weaken the immune system, such as air travel, classrooms or any large crowded areas.  I also strongly encourage my patients to take a probioitic daily to support their microbiome.  Incorporate foods that are anti-inflammatory, nutrient dense, antiviral, and antimicrobial such as turmeric, onion, garlic, ginger, lemon, dark leafy greens, beets, as well as adding necessary supplements such as Vitamin D, Vitamin C, Zinc, and echinacea.

If you find yourself struck down with an acute attack of a cold, flu, or asthma, call your acupuncturist right away!  Immediate treatment will shorten the length and severity of the cold and promote your body’s ability to heal itself.  

It seems no matter where you turn in the wellness community you will come across an article discussing why you need to be detoxing now and how to start.  Funny thing is our bodies are great at doing this without our assistance and have for as long as we have walked the earth.  Our bodies are beautifully and intricately designed and know exactly what we need and more often than not we get in our own way.  

Our liver is hard at work day after day processing each and everything we put into our body.  Sometimes putting it into overdrive making the difficult job of detoxing too taxing.  This can lead to hormonal imbalances, digestive disturbances, excessive stress, poor concentration and headaches to name a few.  The good news is there are wonderful ways to support our amazing liver without crazy detoxes and fad diets that boast the ability to cleanse your body of every bad thing you have put in it.  Below I have listed a number of foods that help to support our bodies so we can feel our absolute best every day!

Flax seeds help to bind and eliminate toxins with regular bowel movements.  It’s recommended we get 1 to 2 tablespoons per day.  They are delicious ground fresh and sprinkled on cereal, yogurt, and salads.  It’s important not to heat flax seeds!  

Dark leafy greens aid in liver detoxification, are high in many necessary nutrients our bodies need and help to promote optimal bowel movements.  I encourage my patients to aim at getting at least 2 cups per day.

Berries of all kinds are high in antioxidants to protect our body on a cellular level by scavenging free radicals.  These are wonderful when coming into contact with environmental toxins.  Best when in season, I like to buy a lot during the summer time and freeze them so I know I have delicious berries all year long.  Enjoy ½ to 2 cups per day.

Monounsaturated fats or MUFA’s include extra virgin olive oil, coconut oil, walnuts, flax seeds, salmon and avocado.  They are excellent to support hormonal balance, improves good cholesterol and reduces bad cholesterol and reduce inflammation.  Aim for 3 servings per day.

Dark chocolate is everyone’s favorite these days!  It’s wonderful to improve your mood, help lower bad cholesterol, and regulate blood pressure.  Aim for no more than 2 ounces.

Turmeric is the darling of the wellness community lately, it is anti-inflammatory, regulates metabolism of toxic chemicals in the body, and helps to aid in optimal digestion.  You can take this as a supplement in 1,000-2,000 mg or curcumin or by cooking with it daily.  Try it in smoothies, warm lattes, curries, stir fry, and even scrambled eggs.

Green tea is cooling and great to support the liver through detoxification, it is also anti-inflammatory and is full of powerful antioxidants.  Aim for 200 mg of green tea catechins or 4 to 6 cups per day.

Resveratrol is an antioxidant found in red wine, the flesh of fresh berries or red grapes.  It improves liver detoxification and is anti-inflammatory.  It is recommended to take 10 to 25 mg of resveratrol per day.

Artichoke, or artichoke leaf extract is often found in many liver support supplements.  It supports liver detoxification and is a powerful antioxidant.  

Our daily lives are anything but calm, things seem to be moving at an ever increasing rate sending us into overdrive.  For the average person this can be enough to throw your hands up and scream, but for new mothers this can be more than just overwhelming and make the postpartum period feel impossible and puts us at risk for postpartum depression.  As a new mother you’re being pulled in a number of different directions while battling the fatigue of a new schedule and the excitement of a new baby.  This is a beautiful time in our lives and we deserve to enjoy it!  How can we provide more support for those mothers in our lives and bring more awareness to the effects of postpartum.

In a previous blog, I discussed that in Chinese culture the mother will “sit” for the month following birth, this is known as zuo yue zi.  The family will provide support, including cooking, cleaning, and assisting with daily chores and activities.  The mother will rest to support her qi and blood and restore her body, avoid strenuous exercise or activities, and eat protein rich food.  Many women who have tried this found that it greatly reduced postpartum symptoms and allowed them to be more energetic throughout the years following as well as supporting the postpartum phase of their next pregnancies leaving their bodies strong and healthy.

In my practice I have the honor of supporting many women through their first pregnancy and several come back for support during the postpartum phase.  Often, many express how exhausting motherhood can be and several suffer from the overwhelming anxiety that may come with it.  If we are able to acknowledge what we’re feeling and know when it’s time to ask for help we will be much better off.  We are all too often under the impression we must “do it all” but I encourage you to let go of this idea and to listen to your body and allow those around you to provide the necessary support to enjoy this beautiful time in your life.

Check out this article here or this thorough guide here from Mom’s Love Best, a research driven parenting blog to see how you can help to spread awareness of postpartum depression and find support, or learn to better support those beautiful mothers around you.

As we head into the summer season our calendars fill up with barbecues, farmers markets, fresh seasonal produce, days at the park, and lots of outdoor activities.  It’s easy for healthy habits to fall to the wayside as we tend to allow for less time for sleep, we eat later in the evening and spend a lot of time in the sun.  In Chinese medicine we look at the summer season as a time of expansion, activity, a time for growth, and find ourselves full of yang energy.

Summer is the most yang time of the year and is full of abundance just like our calendars.  Chinese medicine is rooted in prevention, and living according to the seasons is part of the core principles which help our bodies remain in balance.  Understanding what the summer season embodies helps us to find this balance and live in harmony.  We seek to find this delicate balance and cultivate this energy but we must be ever mindful, as the season can easily send our bodies into excess.

According to 5 element theory, the summer is ruled by yang activity, the color red, the emotion joy, and the heart and small intestine organ systems.  Growth, joy, and spiritual awareness between the heart and mind are the focus during this season.  It is important to nourish the qi and regulate the heart because the heart fire is strongly linked to our spirit and the emotion joy. This is the time to focus on emotional healing to be free of not only emotional pain but physical pain too.  When the fire element is in balance, the heart can properly do its job by governing and circulating the blood and ensure proper breakdown of food in the small intestine.

Physically during the summer season, our qi sits at the surface, the pulse will be full and vibrant.  We may sweat more easily as sweat is the fluid of the heart and when in excess it may scatter the qi and weaken the mind.  Using daily practices according to the summer season will help to keep us in balance.  Symptoms that may arise at this time include profuse sweating, excess body heat, a parched mouth or tongue, constipation or loose urgent stools, and heart palpitations.  To help diminish these symptoms proper care must be taken to drink plenty of fluids and water, wake early, rest midday, stay up later in the evening, indulge in cooling, yin, and moistening foods to balance the heat.  Moistening yin foods will enhance the lung function and will help to maintain normal lung function and restrain excess sweating.  This is the ideal time to indulge in raw vegetables, more cooling foods to clear internal heat and reduce bitter flavors from your diet.  As much as possible, avoid hot, greasy, and spicy foods which generate more heat.  My favorite foods to enjoy during this time are watermelon, strawberries, produce from the garden like lettuce, asparagus, and spinach.  

I am really excited to see what growth and abundance this summer season brings to my life and my garden!  Happy summer, be well!

Are you considering detoxing before getting pregnant?  Many women are now committing to cleanse programs in order to rid their body of dangerous toxins and chemicals that may be passed on to the growing fetus.  Detoxing can be very beneficial when done properly and under the guidance of a care provider.  It can help to balance your hormones by getting rid of endocrine disruptors in the body, allowing for easier conception and a healthier pregnancy with less complications.  

Aviva Romm writes a terrific article sharing the positive and negative sides of detoxing before conceiving.  You can check out her article here!  She also outlines the benefits of doing a preconception test for your toxic load and gives helpful information on how to detox appropriately.  Most importantly she suggests beginning your detox 6 months prior to beginning trying to conceive, allowing 3 months between once the detox has ended and becoming pregnant.  As well as listing helpful information on how to detox in a healthy manner.  

From a Chinese Medicine perspective detoxing can be beneficial prior to becoming pregnant.  However, the process the body goes through to eliminate toxins and chemicals can be depleting for the body’s resources, namely, qi, yin, and blood.  It requires the liver to work in overtime and can put added stress on the yin organs.  Qi, yin, and blood are the very resources we need the most to conceive and maintain a healthy pregnancy, and postpartum phase.  This 3 month window after detoxing can allow your body the necessary time to build optimal qi, yin, and blood before conceiving.  Feeling our best right before pregnancy leads to a healthier pregnancy and healthy baby!