7 Exercises to Reduce Chronic Low Back Pain

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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.

  1. To find neutral spine, lie down on your back with your knees bent and your feet flat on the floor.
  2. Tilt your pelvis backward as far as you can go without pain and then release and return to the position where you started.
  3. Tilt your pelvis forward as far as you can go without pain and then release and return to the position where you started.
  4. 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.

  1. Lie down on your back with your knees bent, feet flat on the floor, and pelvis in neutral spine.
  2. Breathe in with a deep inhale.
  3. 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.
  4. Hold for 5 seconds.
  5. 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.

  1. Lie down on your back with your knees bent, feet flat on the floor, and pelvis in neutral spine.
  2. 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.
  3. Hold the knee against the chest for 5 seconds.
  4. Slowly lower the leg and repeat with the other leg.
  5.  Repeat 2-3x.
  6. 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.

  1. Lie back on the floor with bent knees and feet flat on the ground.
  2. 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.
  3. Hold the position for 5–10 seconds.
  4. Return to the starting position.
  5. Gently roll the bent knees over to the opposite side, hold, and then return to the starting position.
  6. 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.

  1. Start in a crawling position on a mat.
  2. Then sit back onto bent legs, bringing your sits bones to your heels.
  3. 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.
  4. Round your back and tuck your tailbone.
  5. 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.

  1. Stand with feet slightly wider than hip width apart. Keep knees slightly bent with your hands on your hips with neutral spine.
  2. 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.
  3. Switch directions.
  4. Repeat 5 times.

Large Hip Circles

  1. 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.
  2. 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.
  3. 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.
  4. Combine all the 4 movements into one smooth movement.
  5. Move the hips to the right, then forward, then to the left, and then back. Repeat 4 times.
  6. 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.

girl doing a plank

Photo by Li Sun

  1. Start in a crawling position on the mat.
  2. 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.
  3. 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.
  4. Hold this position for 20-60 seconds. 
  5. 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.
  6. Hold this position for 20-60 seconds.
  7. Repeat on the other side.
  8. 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!

Chinese Herbal Topicals to Relieve Pain and Inflammation from Soft Tissue Injury

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Girl doing a karate kick in front of trees in a park

Photo by: Caleb Oquendo

From Kung Fu Medicine to Chinese Sports Medicine

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 time makes 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.

 

  • 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:chinese herbal topical called Zheng Gu Shui
  • 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 and Fertility using Chinese Medicine

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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

      cup of tea with lemon

      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 Tips using Chinese Medicine

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Photo by Karel Rakovsky @karelrak_p.book

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

Other Treatments to Nourish Qi and Blood

Foods to Encourage Blood Flow and Circulation to the Uterus

  • Black pepper and cayenne pepper
  • Cardamom
  • Turmeric
  • Cinnamon
  • Radish
  • Fennel
  • Cruciferous veggies like: cabbage, broccoli, brussels sprouts,
  • Kale
  • Eggplant
  • Red Raspberry Leaf Tea

Other Treatments to Help Encourage Blood Flow and Circulation to the Uterus

  • Acupuncture
  • Moxibustion
  • Chinese herbs like Tao Hong Si Wu Tang (or other herbal formulas geared specifically for you)
  • Castor oil packs

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.

Emotions and the 5 Elements in Chinese Medicine

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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.

girl with acupuncture needle in YIntang

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.

Stay healthy and balanced! xo

 

Magnesium Supplements : Which is Best for Your Symptoms?

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Magnesium (Mg) is a very important mineral in the body. It is also a mineral that gets depleted regularly. It affects many different systems in our body but is often overlooked. We can get this nutrient from the foods we eat but our overconsumption of alcohol and caffeine eliminates it faster than we can replenish it. When we are deficient, we may have tight, achey muscles, muscle cramps, constipation, fatigue, irregular heartbeat, insomnia, osteoporosis, and migraines.

What Foods Contain Magnesium?

Be sure to include many of these foods in your diet to obtain this necessary nutrient:

open faced avocado, one with seed

  • leafy greens
  • avocados
  • nuts (almond, cashews, Brazilian nuts)
  • dark chocolate (good excuse for an mid-morning snack!)
  • seeds (like pumpkin, flax, chia)
  • legumes (lentils, chickpeas, beans)
  • whole grains (wheat, oat, barley)
  • tofu
  • fish (salmon, mackerel and halibut)
  • bananas

What is the Difference between Each Type of Magnesium?

Magnesium must bind to another molecule to stabilize it. Therefore, the name of the supplement indicates which substance is bonded to the magnesium molecule. For instance, magnesium oxide (MgO) is bonded to oxygen while magnesium citrate is bonded to citric acid. The function of this added molecule factors into your choice of supplement.

Absorption is also a major consideration. It does no good to take supplements if your body doesn’t absorb them. The rate and extent that a substance is absorbed into the body and available for physiological activity is called bioavailability. Bioavailability varies greatly between each supplements. Below, I break down these differences:

Magnesium oxide

This supplement is only about 4% bioavailable to the body and is found in Milk of Magnesia. Typically, this is used to treat constipation because your body is not absorbing much from this form.

Magnesium citrate

Derived from citric acid, this is one of the most popular supplements. It has great bioavailability and has a good price point compared to other supplements. It helps with constipation and acid indigestion.  Because it works by pulling water into the intestines to encourage softer stools, it can cause an imbalance of minerals in the body. It is ok for occasional constipation but not ideal to use regularly. Also, some people may notice a flare up in bladder issues and inflammation because of the citric acid.

Magnesium glycinate

The amino acid glycine has a calming effect on the mind and body. It is a great choice for those of us who feel stressed with muscle tension. It has good bioavailabilty but doesn’t affect the bowels as much as other forms of magnesium. I highly recommend this form or one mixed with magnesium malate (see below).

a bottle of magnesium from Vital Nutrients with glycinate and malate

One of my favorite blends – glycinate and malate

Magnesium malate

The malic acid contained in this form can contribute to higher energy levels. It can also help regulate blood pressure and reduce cholesterol. It also helps relieve constipation. I feel like this is something most of us can use so I definitely recommend this form combined with the magnesium glycinate (see above). This form is particularly good for people with fibromyalgia to oxygenate the muscles.

Magnesium orotate

Orotic acid, formerly known as Vitamin B13, is becoming known as a performance enhancer in the athletic realm. It enhances ATP levels and uptake of muscle glycogen (read more here for a scientific explanation). Essentially, this supplement is a great way for athletes to replenish Mg and get the benefit of orotic acid. Also, orotic acid has been found to help gout because of the competition of orotate and urate at the hURAT1 transporter (click here for the article).

Magnesium l-threonate

This form of Mg crosses the blood brain barrier and has been studied for Alzheimer’s disease and other cognitive decline. It is a good choice for overall brain health and lowering symptoms of hyperactivity. It can help with memory and in animal studies helped restore the functioning of aging neurons. This form has a smaller effect on bowels than other forms of magnesium. But overall, an excellent preventative form of magnesium for aging populations or with other neurological disorders.

Magnesium chloride

Also called magnesium salts, magnesium flakes, or magnesium oil.  This type of topical magnesium is different than Epsom salts (see magnesium sulfate below). It can be an oil, gel, or lotion or in the form of flakes. It has a high absorption rate and helps with muscle cramps and relaxation. By bypassing the digestive tract, it is a great way to get magnesium into the body without the laxative side effects. Ancient Minerals has a wonderful oil and lotion that I use frequently in my clinic.

Magnesium sulfate

Also known as epsom salts. Taking a bath with epsom salts is a great way to relax muscles, improve sleep, and promote relaxation. This form can also help with constipation. The body will absorb magnesium from the bath and can affect the bowels gently. If taken internally, it tastes awful and has a very strong laxative effect. It brings water into the intestines so can cause a mineral imbalance.  I would definitely recommend using this for baths instead of ingesting it.

There is a lot more to say about this wonderful macronutrient in our bodies but I hope this helps you understand a bit more about the different kinds of magnesium available. I hope you are able to find the right supplement for you to treat your individual symptoms. Sign up to use my online pharmacy here from Wellevate to receive discounted supplements or email me for an invitation.

If you have any questions, please get in touch with me or feel free to schedule an appointment with me here and we can discuss this further.

Austin Allergies Respond to Chinese Herbs for Relief of Symptoms

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Austin Allergies

Austin allergies are notorious. We live in a beautiful city with beautiful weather full of patios, trails, and lakes. Unfortunately, many people cannot enjoy the outdoor activities because of their allergies. Allergies are immensely complicated – compounded by factors that are hard to identify.

I have written about the effects of nutrition and food on allergies here. Today, I wanted to discuss how Chinese herbs can help with allergy symptoms.

There are a number of Chinese herbal formulas that help with sinus pressure, congestion, headaches, drainage, and red, itchy eyes. Similar to western allergy medicines, it can take a few trials to determine which medicine is best for you. I suggest trying a few different formulas and/or combining a few of them to get the best results. As I have mentioned, allergies are complicated and multifaceted. Be patient and give it some time to find the right herbal formula. Schedule a consultation with me if you are in Austin and I can help. Or find a licensed acupuncturist in your area to prescribe herbs for your particular situation by going to the NCCAOM website.

Chinese Herbal Formulas

There are many different kinds of herbal formulas for sinuses and allergies but these are some of the ones I love the most. These formulas are mostly working on symptoms rather than prevention (there are herbs for those that we will discuss another time). After taking the herbs, you should notice a change within an hour or so. If not, it may not be the best formula for you or you need to try a combination or increase the dosage.

Here are the herbs that I highly recommend for allergy symptoms:

  • Pe Min Kan Wan by Plum Flower

 

This herbal formula treats acute or chronic sinus congestion. It helps to dry out the sinus cavities from thick mucous, clear away those pesky headaches from the mold or pressure you feel in the head or nose. I recommend starting at a low dose and increasing if you don’t notice enough after 30 minutes.

 

 

  • Bi Yan Pian by Plum Flower

 

 

 

This herbal formula is similar to Pe Min Kan Wan but typically is used more for runny noses and nasal congestion.

 

 

a bottle of easy breather herbs

This herbal formula contains herbs that boost immunity as well as help alleviate symptoms. I find it is particular helpful for nasal congestion.

Other Herbs & Supplements to Aid in Sinus Relief

bottle of supplementThis supplement contains herbs like nettle, bromelain, and quercetin to reduce inflammation caused by allergies. It is a useful supplement for anyone who has systemic inflammation in addition to sinus congestion and allergies. Also available in a chewable tablet for children. Available at my clinic in Austin or my online pharmacy.

  • Chrysanthemum Tea

Chrysanthemum flowers soothe red, itchy eyes. Steep some dried flowers in hot water to make a tea. Let it cool if you want to have a cooler drink in the summer. You can find chrysanthemum tea in cans at stores like HEB or asian markets but remember there is a lot of sugar added so be sure to dilute it. Be aware that chrysanthemum is in the daisy family (like echinacea and chamomile) so may not be appropriate for people with ragweed allergies.

This tea helps reduce inflammation of nasal passages.

  • Orange Peel

Orange, mandarin, tangerine, and other citrus peels are great for drying out mucous. Look for orange peel tea at the store or buy some organic oranges and use the peels to make a tea. Especially useful if the congestion has dropped into the lungs.

These are just a few of the most popular herbal remedies in my clinic to help you fight these dreaded Austin allergies. Buy them through Amazon or other online stores. In Austin, AOMA Herbal Pharmacy – north and south locations – sells them as well as Whole Foods and Natural Grocer’s.

I wish you good health!

 

 

Prevent flu symptoms naturally and stay healthy all winter long

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Everyone has heard the latest statistic regarding the flu vaccine this year: it’s only 10% effective. That means there’s a huge need for other ways to prevent flu symptoms this winter.

This also happens to be cedar fever time too in Austin which compromises our immune systems and makes us more susceptible to illness, cold, and flu. Check out my blog on allergies if you are experiencing symptoms of cedar fever which may include:

  • sneezing
  • itchy, watery, and red eyes
  • runny nose
  • nasal congestion
  • fatigue
  • headache
  • sore throat

Simple Ways to Prevent Flu Symptoms

1) Wash your hands

The first way to prevent flu symptoms is to wash your hands often. Handwashing is the best way to prevent spreading germs. I cannot tell you how many times I have noticed people leaving a public restroom without washing their hands. These same people are touching the same handles and doors and faucets that others have touched. Wash your your hands, people! Wash your hands!

2) Avoid touching your face

The second way to prevent flu symptoms is to avoid touching your nose, mouth, and eyes. This sounds like an easy task but most of us are in the habit of rubbing our eyes, itching our noses, biting our nails, etc throughout the day. Just try watching a co-worker or loved one for 3 minutes and see how many times they touch their face. Even if you pick up some germs from a restroom door handle, you’ll be less likely to transport the germs to your mucous membranes and into your body if you avoid touching your face.

3) Take adaptogenic herbs and chinese herbal formulas

Aside from this basic hygiene, boosting your immune system can help prevent flu and cold symptoms. Taking adaptogenic herbs like reishi, chaga, and cordyceps stabilize and balance the body by promoting homeostasis in the immune system. Click here for a great conversation about how Tero Isokauppila, founder of Four Sigma Foods, is making mushrooms and adaptogens more accessible. In Chinese Medicine, rather than taking herbs individually, most herbs are used in combination with other herbs called formulas. These formulas are prescribed by a licensed acupuncturist on an individual basis to help balance your immune system. Contact me for an herbal consultation.

4) Take supplemental Vitamin D

Low vitamin D levels correlate with a greater risk of respiratory infection. Read about the large scale meta analysis study here. Ask your doctor to test your Vitamin D levels before flu season begins. Vitamin D is a fat soluble vitamin and takes a few months to build up in your system and also is not recommended if you already have adequate supplies in your body.

5) Receive regular acupuncture and acupressure treatments

Acupuncture regulates and balances the body and immune system through regular treatments. It has a cumulative effect on the body’s homeostatic functions. One treatment can definitely help but weekly sessions about a month before flu season starts would be ideal. Acupressure on common immune boosting acupuncture points can also help as an adjunct to acupuncture treatments. Stomach 36 is an excellent acupuncture point to prevent flu symptoms and to strengthen immunity. To locate Stomach 36, click here.

I wish you all much health and wellness this flu season!

heart with words wishing you good health

Improve Lung Health with Healthy Foods during the Fall Season

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The Fall season is the best time of year, in Chinese Medicine, to improve lung health. Taking time to eat and prepare healthy foods to support the lungs will ensure strong lungs throughout the upcoming year.  This is especially important for allergy sufferers or those who frequently catch colds or flu as the temperatures change.

Signs and Symptoms of Lung Weakness/Deficiency:

  • frequently catching colds and flus
  • frequent sinus infections, asthma, allergies (click here for my blog about allergies) and skin issues (like hives, rashes, acne, eczema, psoriasis)
  • cough
  • phlegm in lungs
  • shortness of breath
  • weak voice
  • spontaneous sweating
  • fatigue

The lungs are extremely susceptible to wind, dryness and cold. As the weather cools down, it’s important to keep our lungs warm and moist while preventing the build up of dampness and phlegm. We do this by changing the way we eat during the Fall. Some healthy foods that are good for us during the summer become more of a hindrance during the fall.

What kind of healthy foods improve lung health during the Fall?

  • Seasonal Foods: beets, brussels sprouts, cranberries, pears, persimmons, pomegranates, pumpkins, squash, and sweet potatoes.
  • Pungent foods and spices: garlic, onions, ginger, horseradish, mustard, white peppercorns
  • Foods that specifically target the Lungs in Chinese Medicine: apples, almonds, cauliflower, daikon radish, mushrooms, oats, parsnip, pears, potatoes, radish, rutabaga, rice, and sesame seeds.
  • Warm, cooked foods for all meals: oatmeal or congee for breakfast, soups, roasted or sauteed vegetables for lunch and dinner
  • Honey is wonderful to moisten lungs (limit if there is phlegm or mucous present)
  • Limit raw and cold foods
  • Limit dairy products: in some people, dairy products can cause an accumulation of dampness and increase mucous and phlegm. Even with a dry cough, there can be phlegm present.  Try to limit or avoid dairy and see if your symptoms improve. If dairy is a must (I know too many cheese mongers!), try switching to products with goat milk vs cow milk to lessen the effects.

Happy Autumn Equinox!!

 

 

Phelps Does It, You Can Too. Fire Cupping Therapy for All.

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Cupping in the Rio Olympics

Millions of Americans watched Michael Phelps in the Rio Olympics and wondered about those purple, circular bruises on his shoulders. Most people now know that these marks are from cupping therapy. It helps treat muscle pain and injuries in the muscles. It looks painful and disturbing to some but for those that receive the treatment, it is quite enjoyable. Cupping is often described as a reverse massage.  Contrary to the lengthening and stretching of the muscles during a deep tissue massage, cupping focuses more on lifting the muscles to create space between the fascia and warming up the tissue. This warming and lifting action allows blood to flow more freely and circulate among the muscles thereby reduces injury and pain and promoting healing where there is injury or damage in the muscle cells.

fire cupping

photo courtesy: Bob Wong @artofacupuncture

What is Fire Cupping?

Fire cupping is an Eastern Medicine therapy in which a glass cup is attached to the skin surface to accumulate blood in a specific area through suction. This negative pressure is caused by briefly placing a flame inside the cup before quickly pressing the cup onto the muscle. This quick flash of fire is enough to change the air pressure inside the cup and create a strong suction against the surface of the skin but not long lasting enough for the patient to feel too much heat. The blood pools to the surface causing the purple and red colors.

When the cups are removed, in healthy tissues, the blood flows back through the rest of the muscle and the color dissipates and returns to the normal skin color. When there is some stagnation, blockage of blood flow, or injury to the muscles, the blood remains in the area and causes marks on the skin, called sha. These sha rings are not bruises. Fire cupping leaves marks because the suction causes the capillaries to break under the skin, but unlike a bruise, there is no trauma to the tissues or nerve endings. Essentially, cupping pulls out the toxins and congested blood that is left in the muscles and provides room for fresh, nutrient-rich blood to enter the muscles.

Schedule your appointment for fire cupping therapy in Austin with Rachel Snyder, LAc by clicking here.