As the temperatures hit over 100* this week, it’s important to stay hydrated so our body’s systems work optimally. Everyone knows the importance of drinking plenty of water during the summer. We often forget how food can affect our hydration levels too.
Spicy Foods
Spicy foods are typically found in humid, hot climates of the world. The capsaicin in chili peppers causes us to sweat, thereby lowering our core body temperature. This can be helpful at times but too much spicy food can actually cause dehydration because it actually warms up our body first and then cools, depleting our yin, or fluids in the body. Eat spicy foods in moderation during the summer and increase foods that are more hydrating to preserve your body fluids.
Hydrating and Cooling Foods
Foods that are more cooling in nature provide the body with moisture to hydrate the body to keep the body temperature lower. Most people inherently reach for herbs like mint, basil, and dill in the summer which are more cooling in nature. Foods like pineapple, watermelon, and raspberries are also more hydrating. Adding cucumber to water or having hibiscus mint tea are wonderful and refreshing ways to stay hydrated. Other foods to include this summer are leafy greens, avocados, celery, jicama, radishes, daikon, tomatoes, berries and figs.
One of my favorite summer salads is this Jicama, Radish, and Pepita Salad. If you are one of those cilantro haters (so sad!), you can replace the cilantro with mint and/or basil and it’s still delicious!
Electrolytes
What are electrolytes?
Electrolytes are minerals in your body that carry a negative charge which helps balance water and fluids in your body. If you have ever had muscle cramps, your doctor may have recommended some potassium. I recommend magnesium to everyone for muscle cramps and tightness. These are examples of common electrolytes.
Electrolyte drinks
Electrolyte drinks like Gatorade that are easy to drink to replenish minerals loss from sweating. They can be very helpful in the summer. As we age, it’s also difficult to stay hydrated so if you don’t use electrolytes regularly, summer may be a good time to try. Unfortunately, electrolytes can be full of sugar (or lately stevia or other types of sweeteners) so be careful if you have glucose issues. Coconut water can also be a very good natural electrolyte or you can make your own using coconut water. I have tried a lot of different electrolytes and prefer these Keto drops without any sugar or sweeteners. I also love the electrolytes from Pique Life which does contain monkfruit as a sweetener but it’s light and citrusy without the stevia aftertaste. It’s marketed as a beauty tonic but I like the tiny, individual packages that I can bring with me when traveling or anywhere on the go.
Moxibustion is a form of heat therapy that has been used for hundreds of years in Chinese Medicine. It is an integral part of Chinese Medicine. In fact, the Chinese term zhen jiu, which in English is translated to acupuncture, actually refers to acupuncture and moxibustion. Zhen means to puncture the body with a needle and Jiu means to use fire to heat acupuncture points.
Photo by Chinese Medicine Podcast Podcast from Pexels
Moxibustion is the process of burning the dried leaves of an herb called mugwort (also called Artemesia vulgaris, Ai Ye or Folium artemisiae). It produces a strong heat that penetrates deeply into the muscles and joints. It can be applied directly to the body on various acupuncture points or indirectly. The indirect method most commonly used is a moxa stick. A moxa stick is a large cigar of rolled mugwort that is lit and held a few inches above the skin. Other direct methods shape the moxa into the shape of a cone or a grain of rice. Like in the photo above, it can also be placed on a slice of ginger which is then placed on the body.
How does moxibustion work?
The warmth from the moxa penetrates deep into the body to warm and move Qi and blood. It increases circulation and blood flow to the body. In spite of the heat, it is very useful for reducing inflammation.
What does moxa treat?
It is wonderful for a number of conditions:
joint pain
menstrual cramps
digestive issues such as IBS and diverticulitis
immunity and allergies
fatigue
gynecological and fertility conditions
turning a breech baby
Is moxa good for everyone?
Unfortunately, the smell of moxa can be very strong, even with smokeless moxa. It may not be appropriate for people who are sensitive to smoke. Although it can be used for allergies to open up sinuses, it may make some allergies worse. The smell is unique but can often be confused with marijuana. Most people in my clinic find the smell pleasant and calming. Even those with allergies can tolerate it briefly with the right ventilation and air purifiers.
Endometriosis is an often painful condition where the tissue that normally lines the uterus grows outside of the uterus. This endometrial lining can be found almost anywhere in the pelvic area and responds to hormones cyclically just like it would in the uterus. When the tissue is in the uterus, it is eliminated by the body during the menstrual cycle. For the endometrial tissue that is in other parts of the body, it breaks down but cannot be excreted from the body. This creates a cycle of chronic inflammation and the formation of scar tissue. These adhesions may block the fallopian tubes and contribute to fertility issues. Chronic inflammation produces an immune response causing a lack of response to progesterone during the luteal phase which can also affect fertility.
Symptoms of endometriosis may include:
Painful periods
Heavy or abnormal menstrual flow
Painful urination/bowel movements during period
Infertility
Back pain during menstruation
Pain during intercourse
Diarrhea, constipation or other digestive issues
Six Ways to Reduce Endometriosis Pain and Inflammation
Get acupuncture – Chinese medicine considers endometriosis a condition primarily of hormone imbalances and lack of blood flow (or blood stagnation). Acupuncture can help reduce inflammation, improve blood flow, and regulate hormones. Herbs and supplements help with hormone regulation at different times during the cycle. Because endometrial tissue responds to the same hormonal changes that trigger your period to start, it’s important that the treatment plan and herbs adapt with this cycle.
Eat foods that increase blood flow and circulation – one to two days before the menstrual cycle starts (or whenever you start to feel pain or cramping), focus on moving blood and increasing blood flow. This will reduce cramping and pain and make the menses flow more smoothly without clots. If you are think you may be pregnant, avoid blood moving foods until you start your menses. Here are a list of foods to help increase circulation:
shallots
scallions
chives
leeks
ginger
cayenne
spices like cumin, cardamom, dill, rosemary, oregano, nutmeg
watercress
horseradish
sour cherries
plums
cauliflower
broccoli
brussel sprouts
beet
cabbage
Warm the abdomen to increase blood flow and reduce cramps
Frankincense and myrrh essential oils move stagnation. Place a few drops of each and mix into a carrier lotion or oil and rub the stomach in a clockwise motion, lifting up on the right side of the body and down on the left side of the body.
A castor oil pack can also help soften adhesions and reduce pain from cramping. Roll the castor oil on your stomach and then place an old flannel pillowcase or t-shirt over your stomach that you are willing to stain. Apply a heating pad for 15 minutes.
Moxibustion is also wonderful to increase circulation and blood flow. Moxibustion is a form of heat therapy in which dried mugwort (Artemesia argyi or A. vulgaris) is burned on or near acupuncture points. The warmth from the moxa warm and move Qi in the body. See a licensed acupuncturist to teach you how to use moxa at home!
Arvigo Mayan Abdominal Massage – this is a specific manual therapy technique used to help align the organs of the pelvic cavity and reduce adhesions. It can help regulate cycles, reduce painful cramps, and improve fertility.
Add supplements to your diet
N-acetyl-cysteine (NAC) is an amino acid precursor to glutathione, an antioxidant. It reduces circulating testosterone and insulin, as well as cholesterol. It decreases abnormal cell growth and inflammation. Some multivitamins contain NAC or buy a specific supplement like Nutrient 950 with NAC by Pure Encapsulation. Take at least 600mg/day for at least 3 months.
Fish oils – Omega-3 fatty acids are helpful in reducing overall inflammation in the body as well as pain reduction.
Vitamin D – Vitamin D reduces inflammation in the body and is crucial for proper immune system functioning.
Reduce/Eliminate Endocrine-Disrupting Chemicals(Xenoestrogens) – There are many chemicals in our environment today that affect our endocrine system. For women with endometriosis, xenoestrogens can be particularly problematic. These chemicals mimic estrogen in the body and can block the real estrogen from doing its work. Xenoestrogens are a prime cause of hormone imbalance. Dioxins are toxic chemicals created as by-products of many industrial processes. They have been linked to an increased risk of endometriosis and irregular menstrual cycles. They are found mainly in the fatty tissue of animals. Be sure to buy organic and low fat as much as possible and limit consumption of beef, dairy products, and eggs . Other chemicals that can disrupt the endocrine are:
Nicotine
BPA (in plastics)
Phthalates (in plastics)
Triclocarbans (in antimicrobial soap)
Eat an anti-inflammatory diet – reducing the inflammation associated with endometriosis is crucial for reducing pain and other symptoms.
Fish Oils
Curcumin
Bromelain
Quercetin
Increase fruits and vegetables and reduce red meats, dairy, gluten, and poultry
Be patient as you make some of these changes! It can take 3-6 months for noticeable shifts in hormones and your menstrual cycles. It can take up to a year for big improvements with endometriosis. Get the support you need to be persistent. It takes time but you can reduce the symptoms of endometriosis.
Inflammation is a healthy, normal part of the body’s mechanisms to heal tissue & protect itself. It is the immune system’s response to trauma and infections. If we eliminated all inflammation, we would no longer have the protection we need to heal our bodies. In an acute injury or infection, the nervous system regulates the immune system to keep the inflammatory markers in balance. If this balance is off, it can lead to allergic reactions, autoimmune disorders, and chronic pain. Most chronic diseases, like heart disease, arthritis, cancer, depression, and Alzheimer’s, are linked to chronic inflammation. It’s important to support the body with the right nutrients to lower stress, improve sleep, and strengthen immunity.
Inflammation from a Chinese Medicine Perspective
Inflammation is often thought of solely as a heat disorder because of the redness, swelling, and pain. While it is often treated as a heat disorder in Chinese Medicine, especially when acute, it isn’t always the primary issue.
Congestion and Stagnation of Qi and Blood
Chronic inflammation and stress can cause stagnation of qi and blood. “If there is free flow, there is no pain; if there is pain, there is lack of free flow” is a defining principle of Chinese Medicine. Eating foods that move qi and blood are essential to increasing circulation. This increased circulation provides the body with a fresh supply of blood in areas of inflammation and stagnation. Foods like pepper, eggplants, onions, garlic, ginger, and turmeric increase blood flow.
Cold Bi (Obstruction) Syndrome
Conditions like arthritis (called Bi (obstruction) Syndrome) may have a cold component. If the pain feels worse in cold weather, it is important to warm the body instead of clearing heat. Turmeric would be a great choice due to its anti-inflammatory properties. It is a very warming herb, however, that may not be great for everyone. It may be too warming to take everyday for red, swollen joints that get worse in the summer. Control the dosage to maximize the benefits without causing more heat in the body. Some people may take it daily during the winter months and reduce the dose or frequency during the hot, Texas summers.
Dampness
Dampness is another aspect of inflammation. For those experiencing water retention, bloating, swelling, nasal congestion and drainage, treatments in Chinese Medicine would focus on drying the damp. Humidity in our external environment and climate as well as the foods that we eat can affect the dampness in our bodies. Allergies with mucus and phlegm and digestive disorders with loose stools and bloating are a great example of this type of inflammation. Again, there may be a heat or cold component but it is crucial to target the dampness in the body as well. Celery and spirulina are great to drain damp and reduce swelling in the body. To provide a better balance, take these cooling foods with warmer spices like ginger or turmeric.
Yin Deficiency
In many chronic diseases, dehydration and lack of essential fatty acids can lead to yin deficiency. Yin is responsible for moistening and cooling the body. Deficiency of yin plays a huge role in continued inflammation. It is important to nourish yin by eating foods that are high in good fatty acids like omega 3s and gamma linoleic acid (GLA). Evening primrose, black currant seed and hempseed contain GLA and foods such as salmon, mackerel, herring, sardines and tunacontain omega-3 fatty acids. Drinking half your body weight in ounces of water (for 150 lbs person, 75 oz or ~9.5 cups of water) is important for all body systems to function optimally.
In summary, inflammation is unique for every body. Choose the anti-inflammatory foods that work best for you and your condition. There are many food lists that list tomatoes as anti-inflammatory. Indeed, they have anti-inflammatory and antioxidant properties but are part of the nightshade family which contain alkaloids like glycoalkaloid solanine that have pro-inflammatory properties. Some people find their inflammation gets worse with nightshades and others don’t notice a difference. Experiment with these foods to see what works for you! But these are my top picks for the 10 foods to reduce inflammation:
Nearly 70 percent of the fresh produce sold in the US contains residues of potentially harmful chemical pesticides. Many of these pesticides remain on the fruits and vegetables even after being washed and peeled. To avoid these pesticides, people are choosing organic produce. Unfortunately, many of us cannot afford to pay the high prices of organic fruits and vegetables for all of our needs.
Thankfully, the Environmental Working Group (EWG) makes it easy for us to decide when to buy organic and when to choose conventional fruits and vegetables. Every year, they make a Shopper’s Guide based on tests by the U.S. Department of Agriculture. It provides us with a way to reduce our exposure to pesticides while staying within our budget. The Clean Fifteen is a list of 15 fruits and vegetables that contain the fewest concentrations of pesticides while the Dirty Dozen is a list of 12 fruits and vegetables that contain the highest concentration of pesticides.
We can then choose organically grown produce where the pesticides are high (the Dirty Dozen) and choose conventionally grown produce where the pesticides tend to be low (the Clean Fifteen). So save money for a house like Tim Gurner suggests by buying those cheaper conventional avocados for your avocado smash toast!
The Clean Fifteen and the Dirty Dozen Lists from 2020
The Clean Fifteen
Avocados
Sweet Corn
Pineapple
Onions
Papayas
Sweet peas (frozen)
Eggplants
Asparagus
Cauliflower
Cantaloupes
Broccoli
Mushrooms
Cabbage
Honeydew melon
Kiwi
The Dirty Dozen
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
The full list of produce tested can be found here.
Back pain is one of the most common reasons for missed work. Most people with low back pain recover only to have it return months later. Low back pain can be divided into two categories: acute or chronic. Acute low back pain is pain that comes on suddenly and lasts a few days to a few weeks. Chronic low back pain is defined as pain that lasts longer than 12 weeks, even after the initial injury or condition has been treated. Typically, acute low back pain is best treated with rest, ice/herbal topicals, and limiting activity. Chronic low back pain typically improves with exercises, stretches, and massage. The following list of exercises and stretches are predominantly for chronic low back pain and not recommended for acute back pain.
Chronic low back pain is often associated with weak core muscles, like the transverse abdominals (on the abdomen beneath the rectus abdominus) and multifidus (a deep muscle that runs along the spine in the lower back) and tight, tense muscles of the lower back and hips. Imbalances in muscle strength can contribute to poor posture, inflammation, and susceptibility to injury. Although there are a number of reasons for low back pain such as injury to muscles, ligaments, joints, or discs, strengthening the core muscles of the trunk can help protect from further injury. When there is an injury and/or inflammation in the low back, it may be felt through the entire lower body. The nerves that run from the lumbar spine innervate the muscles all the way down to the feet. The low back, or the lumbar spine, supports the weight of the upper body and allows us to bend and twist. The low back muscles allow us to flex and rotate the pelvis.Tight muscles prevent blood flow and circulation. causing limited range of motion. By increasing flexibility of the low back, blood flow and circulation provide fresh blood cells to reduce inflammation and decrease pain.
For disc injuries, however, such as herniations, loosening up muscles may cause more instability to the joints as the function of the muscles is to support and protect the spine. As a way to protect the joints and discs, the muscles get tighter and as they loosen, the joint must take on more of the support than it normally does. Be very cautious when doing exercises or stretches. Go gently and stop if there is any pain or discomfort.
Establish Neutral Spine
Neutral spine is crucial as a basis for all other exercises for the low back. It is also a way to explore the movement of the pelvis and the spine. When the pelvis moves forward and backward, the spine will follow.
To find neutral spine, lie down on your back with your knees bent and your feet flat on the floor.
Tilt your pelvis backward as far as you can go without pain and then release and return to the position where you started.
Tilt your pelvis forward as far as you can go without pain and then release and return to the position where you started.
Return to the center of those two positions where there is a gentle curve in your low back. This will be your neutral spine and the starting place for most of the following exercises.
Drawing In Maneuver
This is one of the most basic exercises to help support your low back and prepare for even more core stabilization exercises. Most people rely predominantly on the superficial muscles and have difficulty engaging deeper muscles of our core, causing instability of the joints and imbalances of the muscles. Over time, the deeper muscles become weaker and the superficial muscles become extremely tight and overused. This exercise forces activation of the deepest spinal stabilizer muscles, the transverse abdominal muscle. It also encourages the multifidus muscle to contract along side the transverse abdominal muscle. The ability to contract these two muscles together is key for stabilizing the low back.
Lie down on your back with your knees bent, feet flat on the floor, and pelvis in neutral spine.
Breathe in with a deep inhale.
While keeping your pelvis in neutral spine, exhale and pull the belly button in towards the spine, using your abdominal muscles. Now draw muscles from behind your pubic bone to your tail bone and the left and right pelvic bones together as you imagine zipping a zipper to draw the pelvic floor up. No movement of the hip, pelvis or spine should occur.
Hold for 5 seconds.
Inhale and repeat 5 more times.
Many of us will experience a new sensation with this exercise as we recruit the transverse abdominal muscles. Recruiting these muscles regularly will allow us to recruit them during the middle of day while we are standing, walking, or sitting thereby supporting our back in a profound way and alleviating pain.
Knee to Chest Stretches
This stretch helps lengthen the muscles of the lower back and relieve tension. Keep in mind that this is a passive stretch so you want to keep the legs and hips as relaxed as possible. Think about releasing the muscles rather than powering through this exercise.
Lie down on your back with your knees bent, feet flat on the floor, and pelvis in neutral spine.
While exhaling, draw in your abdominals muscles (see Drawing In Maneuver above) and use both hands to pull one knee up to the chest. Interlace your fingers just under the knee.
Hold the knee against the chest for 5 seconds.
Slowly lower the leg and repeat with the other leg.
Repeat 2-3x.
If you would like to do both legs at the same time, bring one leg up and then the other. Hold for 5 seconds.
Low Back Rotational Stretches
This exercise can help release tension in lower back and into the hips. Be gentle as you go through this rotation. For disc issues, rotation can be a painful and difficult movement. Start gently and progress only as long as there is no pain.
Lie back on the floor with bent knees and feet flat on the ground.
Bring knees to the chest (as in the previous exercise) and then return the arms to the mat and extend the arms and keep shoulders firmly on the mat. Gently roll both bent knees over to one side, keeping the abdominal muscles engaged as you reach the ground. Modification: If rolling to the ground is difficult or causes any pain, wrap your arms around your knees and rotate only slightly without letting your knees reach the ground.
Hold the position for 5–10 seconds.
Return to the starting position.
Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
Repeat 2–3 times on each side.
Child’s Pose
This stretch is a very relaxing, gentle stretch to lengthen the spinal extensors muscles of the back. It constricts the diaphragm which encourages more movement in the back of the rib cage.
Start in a crawling position on a mat.
Then sit back onto bent legs, bringing your sits bones to your heels.
Stretch out both arms out in front of you with your forehead resting gently on the mat. If you feel comfortable in this position, you can bring the arms down along your side with your palms face up. Some people will feel constricted in this position because the posterior rib cage is tight. Focus on breathing into the back of the rib cage and expanding the breath through the back.
Round your back and tuck your tailbone.
Breathe deeply for 5 breaths.
Small Hula Hips
This exercise helps you find the areas where there is the most tension. Go slowly and gently, observing where you feel any resistance and lingering longer in those areas.
Stand with feet slightly wider than hip width apart. Keep knees slightly bent with your hands on your hips with neutral spine.
Imagine you are drawing a small circle with the tip of your tailbone as you rotate your sacrum in one direction slowly. The hips and legs move very little as the focus is on the sacrum and tailbone.
Switch directions.
Repeat 5 times.
Large Hip Circles
Stand with feet slightly wider than hip width apart. Keep knees slightly bent with your hands on your hips with neutral spine, engaging the abdominal muscles.
Hold arms out to the side or on your hips. Extend the right hip all the way out to the right. And then all the way out to the left. Try to keep your upper body even without bouncing up and down.
Now push the hips all the way forward and then all the way back. Keep your abdominals engaged and the head even without arching the back or lifting the chin.
Combine all the 4 movements into one smooth movement.
Move the hips to the right, then forward, then to the left, and then back. Repeat 4 times.
Switch directions as you move the hips to the left, then forward, then to the right, and then back. Repeat 4 times.
Forearm Planks
The plank and side planks are some of the best exercises to build core strength and balance in deeper back muscles like the multifidus and quadratus lumborum muscles.
Photo by Li Sun
Start in a crawling position on the mat.
Place your forearms shoulder width apart on the floor with elbows below the shoulders and arms parallel to your body with your back in neutral position. If your wrists bother you, clasp your hands together in front of you. Gaze a bit in front of you, your nose should point towards the floor and neck parallel to the ground.
Extend your right leg and then left leg back in the plank position, shoulder width apart on flexed toes. Keep your abdominals engaged with a neutral spine as you did in the Drawing In Maneuver above.
Hold this position for 20-60 seconds.
Now rotate to the side with one leg stacked on top of the other. Prop your body up on your left elbow while keeping your feet stacked. Place the right arm on your hips. You can increase the difficulty by raising your right arm and/or propping your body onto your left hand instead of the elbow.
Hold this position for 20-60 seconds.
Repeat on the other side.
Repeat both sides 5 times.
It is not necessary to do all of these exercises every day. Pick just one or two to do every day for a week. You can add others if you have time. Abdominal muscles build up strength quickly – give it a week and let me know if you feel a difference!
Injury recovery has been a part of Chinese Medicine since the beginning of martial arts. Teachers with amazing fighting skills were also the very same teachers who had abilities to heal the sick and injured. Kung Fu Medicine evolved into Chinese Sports Medicine which combined acupuncture, herbs, moxabustion, massage, exercise and nutrition. Using the right treatment at the right timemakes all the difference and plays a crucial role in preventing a minor injury from becoming a chronic injury. In order to understand the timing of the treatments, one must understand the stages of an injury.
The Three Stages of Injury
Stage 1
This stage starts at the moment of injury and generally last 1-7 days. There will be a combination of symptoms including swelling, bruising, inflammation and/or pain. Sometimes this stage only lasts a few days but for some, it can last for an entire week.
Stage 2
This stage starts within a week after the injury and can last up to 3 weeks. The swelling begins to settle, the heat and inflammation is greatly reduced, and the pain is improving. Stiffness and soreness increases. Symptoms often shift a lot during this time as inflammation comes and goes. The pain and stiffness fluctuates from day to day.
Stage 3
This stage starts around 3-4 weeks after the injury. The swelling and inflammation have dissipated but the stiffness and soreness increases. There is restricted range of motion. Ligaments and tendons take much longer to heal than muscles due to their limited blood supply. They make take up to 6-8 weeks to heal completely. In more severe sprains, it may take even longer. This is also the stage where injuries can linger and become chronic. The pain may continue to come and go with occasional swelling and inflammation.
Treatment Plans for the Three Stages of Injury
Stage 1
This is the only time that we recommend ice in Chinese Medicine. As the saying goes, “Ice is for dead people”. In Traditional Chinese Medicine, it’s important to maintain blood flow and circulation, especially in ligaments and tendons that have less blood supply than muscles. Using ice beyond the initial 24 hours of injury will further impede blood flow and cause the blood to stagnate. The lack of blood flow will further slow down the muscle recovery. The influx of blood brings the necessary white blood cells to heal the tissue. If ice is necessary due to high pain levels, alternate the ice with heat to continue supplying the injury with blood. It is a balancing act to reduce the pain by reducing inflammation while still keep the blood flow moving. There are acupuncture points to reduce heat and inflammation as well as herbs to use topically to clear heat without blocking the blood flow and reduce pain levels. NSAIDs can be a great tool to reduce inflammation but they are also known to interfere with muscle recovery.
Stage 2
During this stage, treatments can be more localized, focusing more on the site of injury instead of the area around it. As I mentioned previously, this stage brings a wide variation so the treatment plan may vary from week to week. On the days where inflammation is high, the focus is on reducing the swelling, heat, and inflammation. As the stiffness settles in, the treatment plan will include points to increase blood flow. This is also the time to use moxibustion as well as topicals which have more herbs to increase the circulation.
Stage 3
Treatment for this stage is focused on increasing poor local circulation and tonifying Qi and blood to aid in recovery. Wind, damp, and cold are elements in Chinese Medicine that can exacerbate symptoms and prevent proper healing. Applying topicals are still important during this phase but it may be more important to use internal herbs to address more systemic blood flow and nourishment to the connective tissue.
Topicals to use for Each Stage
Stage 1
A famous kung fu teacher known as “Magic Hands”, Hsu Hong-chi was treating an ankle sprain when his student Tom Bisio suggested using ice to help reduce the swelling. He responded with the statement, “Ice is for dead people.” *This story is taken from a wonderful book called A Tooth from the Tiger’s Mouth by Tom Bisio*. In Chinese Medicine, ice is used in the first 24 hours of an injury but after that, heat is preferred to increase blood flow and healing.
One of the best herbal formulas to use during Stage 1 after the first 24 hrs is a topical called “Herbal Ice”, or San Huang San. Here are a few brands that I recommend:
There is also a classic trauma liniment called Die Da Jiu, also known as Dit Da Jow, that has been used for centuries in martial arts. It is translated as “fall and hit wine” even though this wine is for external use only, never internally. It is a classic formula to strengthen sinews and relieves pain in muscles & joints. It’s great for aches and pains but especially good for any injury to muscles, joints, and bones. Liniments are easy to use by just applying directly onto the injured area. They are cleaner than a more oil based topical because they evaporate quickly due to the alcohol. The disadvantage of the evaporation is that they need to be applied often to be effective. There are many variations of this topical that I use in my clinic and at home:
White Flower Oil is a combination of essential oils like eucalyptus, lavender, menthol, wintergreen, peppermint and camphor to help relieve pain and inflammation.
Stage 2
Treatment can be stronger and more direct. Applying wet heat, like hydrocollator packs and hot towels, and herbals soaks are now recommended to move stagnation in the tissues to help increase range of motion and movement. Herbal soaks are made by cooking herbs in a pot of water and placing the injured body part in the liquid after the herbs are removed. If the soft tissue injury is not an extremity, soak towels in the herbal soak and place or wrap the injured area.
My favorite herbal soak, created by one of my brilliant former professors, is available by prescription at AOMA herbal pharmacy. It is based on the formula Hai Tong Pi Tang. Please reach out to me for more information!
Dr. Bob’s Medicated Oil by Blue Poppy. This potent topical is a variation of the classic marital arts formula called Po Sum On. It’s a well-balanced massage oil to increase circulation, warm the muscles, and reduce inflammation and pain with the addition of peppermint oil. A little goes a long way. Add a few drops to a neutral massage lotion and apply to a large area or just use a drop on a cotton ball and apply to the affected area.
Wu Yang Pain- Relieving Plasters This plaster can be cut to fit the size of the injury and left on for several hours. It is also helpful for more chronic injuries in Stage 3 like tendonitis as well as sprains, strains, and torn or pulled muscles with swelling, heat and inflammation.
Stage 3
This chronic stage may require the use of topicals from Stage 1 and 2 depending on the level of inflammation and swelling. It is also a great time to use internal herbs. Moxa sticks are also great to help increase blood flow, especially for ligament injuries and joint pain where cold causes more pain and blood flow is typically less than in muscles.
In conclusion, the most important aspect of understanding these stages is to move through them properly in order to prevent acute injuries from becoming chronic. Inflammation causes pain but it is also the mechanism that brings healing to the tissues. The ideal is to have enough inflammation to bring healing to the tissues but not enough to cause pain. I have spent 20 years trying to improve upon that balance. May these topicals help you in whatever stage of healing you find yourself.
PCOS, or polycystic ovarian syndrome, is a metabolic and hormonal disorder that affects levels of insulin, cortisol, testosterone, and other hormones. It is often described as an anovulatory disorder, meaning most women with PCOS do not ovulate regularly. Hormonal abnormalities can prevent the egg from maturing properly and will sometimes release the egg too early, too late, or not at all. This irregular or lack of ovulation creates difficulty in timing pregnancies or getting pregnant at all. It is the most common reason for infertility in women. Missed periods or very irregular periods due to this roller coaster of hormones causes even more stress and inflammation in the body. In addition, if the follicle doesn’t release at all, they may turn into little fluid filled sacs called cysts. These cysts make androgens which prevent ovulation and increases insulin resistance. This insulin resistance creates further disruption of hormones.
The cycle continues. It seems difficult to break the cycle.
But there is hope.
Six Ways to break the PCOS cycle
Get acupuncture – acupuncture calms the sympathetic nervous system, the fight or flight part of the nervous system that responds to stress. Reducing stress in the body will reduce inflammation. Acupuncture also helps regulate hormones, including LH, FSH, and testosterone, allowing for normal ovulation. It brings blood flow and circulation to the uterus to help regulate menses. Studies have shown that up to 1/3 of women with PCOS treated with acupuncture begin to ovulate again.
Move your body – When the body is resistant to insulin, blood sugar levels rise. As the blood sugar levels rise, it becomes more difficult to maintain a healthy weight. For up to 48 hrs after exercise, the body is more sensitive to insulin. Even though there is debate on what kind of exercise is best for insulin resistance, both aerobic and resistance exercise can induce improvements. Weight loss isn’t always the goal with exercise but with PCOS, weight loss of only 5-10% of body weight has been shown to restore ovulation. Adipose tissue acts as an endocrine organ which secretes metabolic hormones such as leptin. Leptin controls appetite and satiety. With excess adipose, more leptin is released and eventually becomes ignored by the body. It becomes a sort of leptin resistance similar to insulin resistance. Leptin resistance is associated with placenta issues and poor egg quality. It is also responsible for stimulating the hypothalamic–pituitary–adrenal axis (HPA axis) and releasing more GH-releasing hormone (GHRH) and luteinizing hormones (LH). Reducing body fat reduces the leptin levels and essentially causes the body to notice it again. Exercising regularly can lower body fat, reduce insulin resistance, and lower LH levels. Bottom line: Move your body in whatever way you can!
Eat Foods to Clear Damp/Phlegm – In Chinese Medicine, PCOS has a damp component, especially for those who have cystic acne. It is important to eat foods to reduce the accumulation of dampness or excess fluid in the body. Avoid dairy, rich fatty meats, peanuts, especially peanut butter, fruit juices, bananas, sugar/sweeteners, and refined wheat products. Foods to add to your diet which help clear the damp are:
Corn, barley, rice
Mushrooms, pumpkin, radish, daikon, seaweed
papaya, lemon, orange peel, grapefruit
almonds, walnuts
lentils, kidney beans
blueberry, cranberry
asparagus, celery, cabbage
basil, parsley, oregano, marjoram, nettle
garlic, onions, horseradish
green, jasmine, and raspberry leaf tea
Add supplements – N-acetyl-cysteine (NAC) is an amino acid precursor to glutathione, an antioxidant. It reduces circulating testosterone and insulin, as well as cholesterol. NAC is sometimes included in a multivitamin or you can get a supplement like Nutrient 950 with NAC by Pure Encapsulation. Inositol is a type of sugar that positively influences hormones and insulin. In PCOS, there is a deficiency of myo-inositol (MI) which is a precursor to d-chiro-inositol (DCI). It is a phenomenal supplement to help reduce androgen levels, help restore ovulatory function, lower blood pressure, and decrease triglyceride levels. My two favorite supplements for insulin resistance are Sensitol by Designs for Health and Ovasitol by Theralogix. Add the following foods to your diet which also contain inositol:
fruits, especially oranges and cantaloupe
beans
grains
nuts
oats
bran
photo by @lisafotios
Drink Spearmint Tea – Studies have shown that drinking a cup of spearmint tea 2x/day can decrease testosterone. Decreasing testosterone has a strong effect on unwanted hair as well as curbing the hormone cycles preventing ovulation. All in all, this is one of the easiest way to cause a strong shift in hormones.
Reduce/Eliminate Endocrine-Disrupting Chemicals – There are many chemicals in our environment today that affect our endocrine system. For women with PCOS, xenoestrogens can be particularly problematic. These chemicals mimic estrogen in the body and can block the real estrogen from doing its work. Xenoestrogens are a prime cause of hormone imbalance. Dioxins are toxic chemicals created as by-products of many industrial processes. They have been linked to an increased risk of endometriosis and irregular menstrual cycles. They are found mainly in the fatty tissue of animals. Be sure to buy organic and low fat as much as possible and limit consumption of beef, dairy products, and eggs . Other chemicals that can disrupt the endocrine are:
Nicotine
BPA (in plastics)
Phthalates (in plastics)
Triclocarbans (in antimicrobial soap)
Small steps can make a difference with PCOS. And remember that small steps over time equal big steps! You can break the cycle!
Postpartum recovery is often neglected in America. There is a cultural expectation that women only need 4-6 weeks of maternity leave to recover. For a lot of women, we accept these cultural expectations as norms. Imagine living in a country where new mommas are expected to rest for a month following childbirth for the future health and wellbeing of both the new mother and baby.
In China, there is a tradition called “Sitting the Month” to allow the mother’s body and system to recover for a month after childbirth. It is a time when family members, loved ones, or even paid help take care of the needs of both the mother and child. She never feels like she is doing it alone. The good health of the mother contributes to the good health of the newborn. It is during this month that the mother rests, eats nourishing foods, and focuses on recovery. The baby is also well rested, well fed, and well loved. While this tradition is nearly impossible for most women in the States, we can implement some of these nourishing traditions to give new mothers a better chance at recovery.
Loss of Blood and Qi During Birth
In childbirth, women are giving a lot of themselves. There is a significant amount of qi and blood loss with every birth. Many births have added complications and more blood loss than average. Those women are losing a substantial amount of qi and blood and have a more difficult recovery. Many of these women will have postpartum depression or anxiety or any number of emotional challenges. In Chinese Medicine, a significant loss of blood will easily cause anxiety and depression so it is vital during the months after birth to boost blood and yin fluids in Chinese Medicine. Breast milk is considered a yin fluid, like blood, so a deficiency of blood may diminish a mother’s milk supply.
Some women suffer an early pregnancy loss. Even though they do not have a newborn in the end, their bodies are still depleted and are in need of nourishment. It does not matter how early the loss occurs, we need to remember that making a baby takes energy at any stage! We want to restore the blood and qi, especially to the uterus. Acupuncture and herbs can help regulate blood flow and increase circulation to the uterus. Food is also a vital aspect of recovery. Below is a list of foods to help with recovery.
Nourishing Foods to Boost Qi and Blood
Bone broth
Ginger
Eggs
Dried fruits
Goji berries
Dates
Blueberries, blackberries, and strawberries
Dark leafy greens
Grass-fed meats
Brown and black rice
Oats
Quinoa
Herbs like Dang Gui and Huang Qi can be added to soups
Allowing your body time to heal after childbirth may seem indulgent and unrealistic. But being cognizant of the importance of this fourth trimester of recovery is crucial for health and wellness in the coming years.
Every day we are bombarded with information surrounding the current pandemic. Emotions ebb and flow. Some of us are feeling a variety of emotions within a single day. Many of us, however, are feeling one emotion more strongly than another. Emotions correspond to five elements in Chinese Medicine which correspond to different organ systems. By balancing our organ systems, we balance our emotions.
The Earth Element
If you are overcome with worry and cannot settle your mind, your spleen is working too hard.
photo courtesy: Bob Wong @artofacupuncture
Hold or rub the point called YinTang – the point on the forehead just between the eyes – for 30 seconds to a minute. I like to use my thumbs while my arms are supported on a table and rub from the bridge of my nose to the center of my forehead 5 times. Then press upwards along the inner eyebrows, pinching your eyebrows gently until you reach your temples.
Eat warm and cooked foods like stews, curries and soup that will nourish the body.
Sweet flavors of dried fruits, apples, rice, and potatoes can also be useful. Cravings for sweets and sugar indicate a deficiency in spleen qi so be sure to add healthy sweets to your diet to nourish rather than deplete your system with candy and sugar.
The Wood Element
For those of you, like me, who tend to get frustrated and irritated, we want to give the liver a bit more flexibility.
Get some exercise or movement. Dance it out! Go for a walk. Liver qi tends to get stuck, creating blocks. We need to stay moving, exercising, even if for 10 minutes a day to get the energy flowing.
Eat foods like mint, basil, rosemary, dill, lettuce, celery, cucumbers, pears, spinach, tomatoes, asparagus, carrots, and beets.
The sour flavor of grapefruit, lemons, olives, pickles, and apple cider vinegar goes to the liver to soften it and ease the flow of qi.
Go easy on the alcohol consumption. Alcohol does moves qi in Chinese Medicine but too much can cause more stagnation.
The Water Element
If you are feeling fearful about you or a loved one getting sick, scared about losing a job or source of income, or anxious about whether your friendships or relationships will last, your kidney could use a boost.
The point to help with kidney qi is Kidney 3 on the inside of your ankle. Touch your ankle bone on the inside of your leg. Then slide your finger back towards the back of your leg, towards the Achilles’ tendon. Press or rub the point in the indentation to stimulate Kidney 3.
Foods to help with the kidney are black beans, kidney beans, black (or forbidden) rice, walnuts, miso, sauerkraut or kimchee, blueberries, and blackberries.
Salty flavors support the kidneys but too much salt can overload the kidneys. Be sure to drink adequate water and stay within the recommendations of daily salt intake (<2300mg/day).
The Metal Element
If you are sad, lonely, or grieving during this time, supporting your lungs is crucial.
Foods to strengthen and moisten the lungs are apples, peaches, pears, flaxseed, pumpkin, nettle, parsley, mushrooms, rice, sweet potato, oats, and millet.
To warm the lungs and prevent a build up of mucous, eat more spicy/pungent foods like chilies, ginger, leeks, onions, and garlic.
I also love using essential oils like eucalyptus, peppermint, spearmint, and ravintsara.
A great acupuncture point to use is Lung 1 and 2. To find this point, cross your arms over your chest (like you are saying The Pledge of Allegiance with both arms!). Walk your index and middle fingers down your chest an inch or so searching for a tender place. Press and hold these points while breathing deeply. Picture your lungs expanding and contracting, bringing in oxygen and releasing carbon dioxide.
The Fire Element
If you are feeling depressed, heart broken, and hopeless, let’s give a little love to your heart.
My favorite combination of points for this makes a triangle on your wrist. It can be called Buddha’s triangle or Jesus’ triangle or whatever sacred triangle you would like to call it. To find the points, look at the inside of your right wrist. Place your left thumb at the center of the base of the wrist. Mark two thumb width down the arm towards the elbow in the center of the two tendons – this is Pericardium 6. Face your left thumb up and press into this point. The other two points of the triangle are on the crease of the wrist near the thumb and the pinkie fingers on the inside of the tendons. Using your index and middle finger of the left hand, press into the remaining points of the triangle. Hold these points while breathing deeply and feel your heart getting stronger.
Foods to nourish the heart are apples, cherries, red grapes, mulberries, chia seeds, beans, lentils, sesame seeds, oats, rice, eggs, and coconut milk.
