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.

Stay healthy and balanced! xo

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:

• 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).

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

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.

• Easy Breather by Herbalogic

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

• OrthoMolecular Natural D-Hist

This 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.

• Nettle Leaf Tea

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!

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!

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!!