Boosting Immunity During the Fall Season

"Fall is the season of harvest, a time to pull inward and gather together on all levels, a time to store up fuel, food and warm clothing, a time to study and plan for the approaching stillness of winter." --Paul Pitchford

Autumn is a time of cooler weather, increasing darkness and more time inside.  The humidity of summer is replaced by dry, cool air and colds and flus become more abundant.  My family has already been hit with one bad cold this season...I blame daycare...but really it has been a wake up call for me, that building immunity during the fall, will set the stage for the entire winter.

Fall is ruled by the METAL element, of which one of it's organs are the LUNGS, which also includes the skin.  The skin is important because it is our protective layer and one way in which illness can enter the body.  In Chinese Medicine it is called the Wei (pronounced 'way') Chi.  If our Wei Chi is strong then we have strong immunity and can protect ourselves from illness.  It can also protect us on an emotional level from being vulnerable to sadness and grief- which are the emotions of the Metal Element.

There are many ways to strengthen the immunity.  Chinese herbal medicine and Acupuncture are two powerful ways to stay healthy all winter long.  Certain acupuncture points such as Stomach 36 act to build the Wei Chi and are especially powerful when treated with Moxabustion (a heating technique).  You can also use Acupressure to stimulate this point and enhance your immunity.  Below is a diagram of it's location.  It is below the knee just along the tibia bone.

However once you already feel cold or flu symptoms coming on.  A better point to fight the infection with is Large Intestine 4.  It is located in the pad of the hand between the thumb and index finger.  This point can be quite strong when stimulated and is a great one to massage for colds, headaches, and sinus infections. 

Also quite powerful is the use of herbal teas to take on a regular basis to prevent and also to treat illness.  I recently came across a great chinese herbal tea call Autumn Defender Tea.  This tea assists in strengthening and keeping the lungs moist.  This is a great tea to drink daily during the fall to help keep the body's defenses strong.  We will be carrying this tea at Good Chi Acupuncture for purchase and to enjoy before or after your acupuncture treatments.  Here are the ingredients and their actions:

Sang Ye- White Mulberry Leaf-  Clears Lung Heat, relieves the symptoms of many respiratory illnesses including chest congestion, fever, dry itchy cough, headache, dizziness and sore throat.
Bai He-  Lily Bulb- nourishes and moistens the lungs, relieve coughs, dry throats and clears away heat to treat insomnia and heart palpitations.  Its tonic properties make it a good herb for promoting restful sleep and relieving irritability.
Sha Shen- Glehnia Root- treats bronchitis, chest congestion.  Moistens the exterior, relieving dry itchy skin which is aggravated by the dry and cold weather.
Pi Pa Ye-  Loquat Leaf- one of the most popular cough remedies in Chinese Medicine.  It relieves dry cough and wheezinig.
Zhi Gan Cao-  Honey Fried Licorice Root- sweet and tonifying to the lungs and digestive system.  Also soothing for coughs.
Bo He- Chinese Mint- treats cold, cools fever, headaches, irritability and has anti-congestive properties.

I hope these tips will be helpful in keeping you healthy and vibrant this fall.  Enjoy the harvest and make lots of warm nourishing soups.  And if you happen to get sick, Allyson and I are also here for you with acupuncture & herbs!! 

Be well,
Melissa

Autumn Harvest and the Winds of Change...

Well, I seemed to have skipped writing about the fire element....hmmm....guess it was just too hot out to focus in on it!  Oh well, but for me, it is with great relief that the weather has cooled off, and we can breathe the fresh crisp air again.  The harvest is plentiful this time of year, and the time to get to the local farmer's markets and stock up on these delicious gifts.  My obsession right now is raspberry picking.  The fall raspberries are incredible right now and will be ripe for the picking until mid-October.  This past weekend, my family and I went to Silferleaf Farm in Concord, MA which offers beautiful certified-organic raspberries and a beautiful place to spend an afternoon.  Here is their information if you are interested...460 Strawberry Hill Rd. Concord, MA 01742. Phone # (978) 369-3624.  There are also of course many opportunities to pick apples all around the Boston area!  To look at all the possibilities check out www.pickyourown.org/mass.htm. 

I want to mention these options, because Fall is such a beautiful and healthy time of year to be outdoors.  It's also the time for gathering nature's products before winters rest.  According to Chinese Medicine, the element for fall is Metal, which controls the Lung and Large Intestine.  This is a great time of year to breath this crisp and healthy air.  To nourish the Lungs, to keep them strong throughout the winter season.  Also, similar to spring, Fall is a good time for cleansing- particularly the colon.  Taking probiotics and gentle colon cleansers can prepare the body for the warming and heavier foods of winter.  This is a good time to add extra juices to the diet, particularly ones that are in season:  carrots, beets, apple, raspberry etc...  The Lungs and Large Intestine are two areas of the body that must stay clean for their best function, and environmental pollutants of cities, smoking and dietary excesses can hinder them.  This is why, breathing fresh clean air, eating fresh local foods and drinking cleansing juices should be the practice of Fall. 

I will continue to post regularly about staying healthy with this season.  More about the metal element and preparing for Winter...(but lets not think about that just yet!)

So, enjoy the beauty of Autumn and lets hope it's a nice long season!!

Natural Remedies for Spring Allergies

Yes, this is a beautiful time of year...but if you are suffering with Spring allergies, springtime can be very tough! Acupuncture, Herbal medicine and other natural remedies can do wonders for for the symptoms and underlying causes of spring allergies. Here are a few simple things that can help you during this time of abundant growth!

Chrysanthemum Flowers (Xin Yi Hua)-high in vitamin A, C and B2. Great springtime tea with lemon and honey. Good for itchy, dry, red or burning eyes, they are very good for all allergy symptoms.

Bee Pollen- This is a rich source of protein and vitamin B12 and it is considered one of nature's most nourishing foods and contains nearly all of the nutrients required by humans! Half of the protein is in the form of free amino acids that are highly absorbable by the body and ready to use. Pollen is considered a nutritive and energy tonic according to Chinese Medicine. Pollen and raw unprocessed local honey are great remedies for many cases of hay fever and allergies. Think of this as a little hair from the dog that bit you! The bees eat from the flowers to make their honey, and so in small doses this honey can heal you from the ailments that the flower pollen causes!

Mint (Bo He)- great for releasing wind and liver stagnation. Also good for opening the sinuses and relieving stress.

Onions and Garlic- Pungent and opening to the sinuses and pores. Also has anti-biotic properties and can aid in the healing of infection.

Nettles- abundant this time of year and powerful in healing and strengthening the immune system.

Quercitin- much research has been done on this supplement and it gets great results for inflammation and the uncomfortable nasal symptoms that allergies cause.

Fortunately, I am not an allergy sufferer, so I cannot attest to these remedies first hand. However, they have worked for many of the patients that I have worked with and are from very reliable sources! Good luck and happy spring...

Time for Spring Cleaning...inside and out!

Well, I think it's spring, even though at the moment I am watching the snowfall outside my back window! I see the bulbs peeking through my garden bed, looking a little confused, but yes, I'm pretty sure it's spring! During this season, we open the windows of our house to let the fresh air in, we clean out the car, our closets, have a yard sale to get rid of unnecessary junk. But what about our bodies? What would it feel like to rid ourselves of the excesses of the long winter, let the fresh air in and start fresh? It feels amazing, but it takes a bit more motivation and committment than just bagging up some old clothes! Spring time is the best time of the year to cleanse, and once you begin you will be so glad. It lightens up the body and the emotions. It lets us feel that we are starting fresh and clean for this beautiful time of renewal!

In Chinese Medicine, spring is ruled by the wood element, which are represented by the Liver and Gall Bladder Meridians. In the physical body, the Liver absorbs what can't be digested. It regulates the levels of fats and sugars in the blood and converts them into storage molecules when they over-burden the bloodstream. Examples of the excess that it collects is alcohol, coffee, tea, tobacco and other drugs (prescription, over-the-counter and recreational), as well as pesticides and other chemicals that are in our food and heavy, greasy foods in general. When we ingest these foods in excess, the Liver becomes over-burdened and can compromise our ability to digest foods well, cause high blood pressure, weight gain and just a feeling of sluggishness & fatigue. This is very common in the early spring, after the condensing and storing time of the Water element in winter. During winter we tend to eat heavier foods, exercise less and maybe gain a few extra pounds. This is totally in line with the energy of that season, but as we enter the wood element, it is time to get moving!

The liver is also involved in the filtration of 'toxins' from the bloodstream, which is why if too many build-up, then there can be a slow down in the functioning of the Liver. Now, I am not a huge fan of the term 'toxin' because it somehow implies that maybe we are toxic. That is why instead of spring 'detox', I like the term Cleanse. When starting any journey of healing, I think it is very important to first embrace your wholeness. Do not start with the feeling that you are somehow toxic. Instead, go in to this cleanse, embracing your inner light, with intention for it to shine even brighter!

Spring is the most ideal time for cleansing the body. There are many ways to do this, from small simple changes, to dramatic long fasts. I am going talk about somewhere in the middle. I am not against Fasting, but it is not something that works for my body and lifestyle, and so I will not be addressing it. If you decide that you want to try a fast, I strongly encourage you to seek the support of an experienced health provider before embarking on it!

Cleansing is very natural and important for our bodies. In the spring, it is ideal to eat lighter than during the winter. In fact, this season is when we should eat the lightest of the year. Time for more vegetables, fruits, raw food if your digestion is ok with that and whole grains and beans (preferably sprouted). It is also a time for less heavy foods, such as red meat and slow cooked stews. This diet can be more cooling in nature than the warm diet of winter, so if you tend to run on the cold side, eat less raw vegetables and more steamed/cooked food instead.

The Nei Ching says, "The Liver craves the Sour Flavor." These food will help to nourish the Liver and are important during a spring cleanse. One of the easiest ways to start your spring cleaning is with Lemons and Water. Lemons have a sour flavor and an astringent quality. Meaning that they literally help squeeze impurities out of the organs and muscles (picture the scrunched up face of someone who has just sucked on a lemon). If you do nothing else this spring, go grab a big bag full of organic lemons (they were on sale today at Whole Foods, by the way) and squeeze generously in all of the water you drink for the next month! It is a great way to get your internal energy moving and cleanse the Liver at the same time.

An important part of a spring cleanse are the things that we are going to allow our bodies to take a break from. Notice, I said, take a break, not give up forever! I'll admit that I very much enjoy my morning cup of coffee and the occasional drink in the evening. I am a huge fan of moderation, and do not have an extreme diet. That being said, I do think that it is very healthy for our bodies to take a break from these things occasionally, so that our body can rejuvinate and rest from the work it takes to process these things.

Here is my list of things that I recommend taking a week or more off from this spring:

1. Coffee
2. Alcohol
3. Red Meat & Fatty meats in general
4. White sugar
5. Processed snack foods
6. Too much pasta, 'white' carbs
7. Too much dairy products
8. Tobacco

Looking at this list looks a little daunting, but remember, I didn't say to give it up forever...just a break so that your body can regain it's energy and optimal functioning...and maybe shed a few extra pounds too!

So what to eat during this week of cleansing?
1. Vegetables- as much as you would like!
2. Fruit
3. Juice- preferably from vegetables like carrot etc.
4. Whole Grains- oats, brown rice, quinoa etc.
5. Meats- fish, lean chicken
6. Sprouts
7. Plenty of 'healthy' fats like avacado, olive oil, nuts
8. Some kind of 'detox' tea
9. Lots of Lemon Water!!

This type of healthy cleanse is balanced, not overly extreme and feels so good! Look at the forecast before beginning and pick a week where is looks like the weather is going to be nice and sunny! This will add inspiration to feel good and get outside to exercise. Sweating is a great part of cleansing and so is taking deep breaths of fresh air.

It is also nice to have a partner in this endeavor, whether it be someone you live with, a co-worker or friend. It's helpful to have someone to keep you on track and inspired. Try for one week, and you may feel so good`that it turns into two...no pressure though!

Spring & the Wood Element

"The supernatural forces of spring create wind in Heaven and wood upon the Earth. Within the body they create the liver and the tendons; they create the green color...and give the voice the ability to make a shouting sound...they create the eyes, the sour flavor and the emotion anger."
--The Yellow Emporor's Classic of Internal Medicine

Spring is in the air and those of us who have been patiently waiting all winter long, couldn't be more ready! After a long winters rest, the power of springtime surges through nature and through us as well. We want to be outside, to take deep breaths of the sweet smelling air and move out the sluggishness of winter. There is so much to say about this season, and so many ways that we can grow and thrive with it. I am going to explore many ways to thrive during the spring, through diet, herbal medicine, exercise & yoga, cleansing, acupuncture & connecting with nature. I'll explore one of these topics each week, so we can go deeply into each one.

Wood is the element of Spring and it gives us the power of birth and renewal. It enables us to move forward with vision and a fresh start! In Chinese Medicine, we look to see what is happening in nature around us, and then, realizing that we are a part of nature, see how these similar dynamics are happening within us, on a physical, emotional and spiritual level as well. Looking at spring, we can see that it is a time of re-birth, of awakening from a slumber, increasing light & warmth (yang) and also a time for the planting of seeds. After the snow melts and the earth is no longer frozen, flowers and plants can begin to grow anew. We can take our cues from nature and plant some new seeds in our life, make some new plans and goals that will bear fruit and a plentiful harvest as the seasons progress. This is a great time of year to start new creative projects, eat fresh and vibrant foods and gently cleanse the body to start fresh with the season. It is the best time of year to look ahead at our path, and formulate new ideas, make decisions and determine our direction for the coming year...and to take action!

In Traditional Chinese medicine, the Wood element represents the liver and gall bladder. The Liver energy is all about making our plans, and the Gall Bladder gives the ability to make good decisions and judge wisely. If these are in balance, then growth and movement happen easily. Yet many times, people feel 'stuck' in their ability to have a clear vision, plan and sense of direction. This can lead to frustration and anger, which are the emotions of an out of balance Wood element.
This is very common in our culture where stress the norm and the time for creative projects and walks in the woods can be hard to squeeze in!

The climate associated with Wood is Wind. Wind has dynamic movement, is an agent for change and brings in new ideas and influences. It encourages and challenges the wood element to be flexible in its plans and fluid with the unpredictability of life. Physically, the wind can carry many of the illness of springtime, including the allergens that come with new growth. It can also enter the neck and upper back, causing stiffness and colds to enter. So, even though the warmth is exciting, don't put away your scarf too early. In fact, during the spring, try some light scarves to protect your neck from the elements that can still carry some of the remnants of the winter chill.

There is much to say about this exciting time of year, but lets walk through it slowly together so that the full power of this season can be fulfilled. Here are some suggestions for ways to step into the spring season and wood element.

*Begin the day early, with a fresh, brisk walk outside. I find that it can be hard to motivate to do this, but once outside, I am ALWAYS so glad to begin the day in this way!
*Begin some new things- at home, at work and in your self. Start a new craft, cook some different recipes, be open to the new!
*Have a clear vision for what you want to harvest. Spring is a strong, but short burst of time! Create some clear goals and go for it!

Chinese Medicine & Winter

One of the beautiful things about living in New England is how distinct the four seasons are; the heat & humidity of summer, the dramatic beauty of fall, our long & snowy winters and of course the dramatic rebirth of spring. I love the change and transformation that nature makes and how we need to makes certain changes in ourselves to stay in rhythmn with the season. This is what Chinese Medicine is all about, how to have vibrant health physically, emotionally and spiritually by attuning ourselves with the natural world.

In the winter season, this seems especially important, because it is a time where we can easily get steered off course. Cold and flus are easy to come by, depression is common due to the lack of sunlight and nature can seem cruel. Yet if we learn to attune ourselves to what our bodies and minds want, we can learn to love and even thrive during this time.

Winter is the most 'Yin' time of year. As opposed to the outward 'Yang' energy of summer, it is a time of introspection and hibernation. During the darkness of the season, it is time for extra sleep, staying warm and cozy. Also a good time for meditation and internally focused exercise such as Tai Chi and Yoga. But on the other hand, it can also be a good time to bundle up and get in some nice brisk walks. Create some internal fire to balance the cold days. This is also a good way to enjoy the season. Winter looks very unwelcoming from inside the house, but once you are outside, getting what natural light there is, winter can be quite beautiful.

Winter is the season of the Kidney, Bladder and Adrenal Glands, which are ruled by the Water element. The Kidneys house our core energy, our deep reserves of Qi (prounouned "Chee"). The cold weather drives this fire deep inside, where it can be conserved and not lost. It is important to assist this conservation by dressing warmly in layers and wearing a hat and scarf to protect your body from being attacked by the wind and cold. The water element nourishes and lubricates every joint in the body and provides us with flexibility and ease of movement. Joint stiffness and muscle tightness that gets worse with cold and damp weather can indicate an imbalance in the Water element. This is why a certain amount of exercise is important to create enough fire so that the water can stay in check!

Another way to create deep internal warmth and nourishment is through our food choices. In the winter, it is all about warm foods, soups and seasonal eating. If one eats with the seasons, think about what you would be eating if there were no such thing as the supermarket. Hard to imagine, but you would probably be eating the squash, potatoes, kale, carrots and whole grains that you stored from your fall harvest. You would probably be eating meat, which is warming in nature. Some dairy perhaps, although dairy is damp in nature and may exacerbate the damp conditions of winter. Salty foods are especially good in winter months, because they promote a sinking, centering quality which aids in the storage of energy. Examples of good salty foods for winter are miso, soy sauce, seaweeds, millet and barley. Do not however, overuse salt, which is already present in abundance in the typical American diet. So, get out your slow cooker and make a nice hardy miso soup with lots of fall vegetables and seaweeds and warming scallions. This is a deeply nourishing meal for your body during the winter months and can aid your body in preventing colds and flus.

Specific foods that nourish and warm the Kidneys during the winter months include black beans, kidney beans, bone broth, lamb, chicken, walnuts, chestnuts, and dark leafy greens. The spices that are best to choose are cloves, fennel seeds, anise seeds, black peppercorn, ginger, cinnamon and foods from the onion and garlic family.

The emotion associated with the winter element is fear. When the water element is out of balance, fear may arise in many areas of your life, and like the Kidney's Qi, it can be deeply rooted. This fear can be very draining to our core energy and so practices that nourish the Kidney energy, such as meditation, journaling and quiet walks in nature, can help replace this fear with wisdom, trust and equinimity.

While diet, exercise, sleep and meditation are all powerful tools for staying in balance during the winter season, sometimes our self-effort alone is not enough. Acupuncture & Chinese Herbal Medicine are both powerful ways to help with the the fatigue, back pain, depression and colds that can accompany the winter season. Acupuncture is a powerful way, to tap into and nurture our deep reserves of internal energy, and allow them to circulate throughout the body. It can also be a valuable time for some deep rest and quiet, which the body needs so much of this time of year. Another tool commonly used with acupuncture, is moxabustion, in which certains meridians and acupuncture points on the body are warmed with the herb mugwart. This warming of the meridians, is especially used during the winter, when extra tonification of our 'Yang' energy is needed.

Life and our society in general are usually going at a rapid pace, no matter what the season. This is great if your mind and body are thriving. But often, this pace can result in high amounts of stress and physical ailments. Slowing down during the winter season, is aligning yourself with the natural cycles of the earth and seasons. Winter is a time of rest, reflection, conservation and storage. While we still need to work and continue with life as usual, making some shifts in your life to integrate some of these principles will surely lead to better health, deeper breaths and a greater enjoyment and appreciation for this time of year!