by Nicole Johnson, MFA, CHHC | Integrative Therapy, Prevention
There is nothing more important than having a positive attitude. The attitude you display toward your day-to-day activities can make a huge difference in improving the quality of your life. Positivity helps to ensure everything functions harmoniously.
Here’s how to allow the enhancing effects of positivity to start impacting your day as soon as possible. Start your day by letting small amounts of sunlight into your room, enjoying a cup of warming herbal tea and just reflecting on what it is you plan to accomplish today. A simple morning routine such as this can boost productivity and positivity throughout the day. (more…)
by Nicole Johnson, MFA, CHHC | Education, Fatigue, Prevention
The kidney element in Chinese medicine governs water and is associated with the season of winter, where the energies are turning from the hotter yang months to the more yin of winter. Each organ has an element associated with it: liver and wood, stomach and earth, kidney and water, for example. There is also an emotion, a color and flavor associated with the organ system. For the kidneys, the emotion is fear, the color is dark or black and the flavor is salty. It also opens to the ear, has the direction of north and is paired with the bladder. The kidney element houses willpower and manifests in the teeth and luster of the hair.
The organs in Chinese medicine are more than just a physical representation. The organs include not only their physiological function, but also mental, emotional, spiritual and elemental qualities that align with nature and the seasons. Let’s explore the kidneys.
The kidneys are the body’s root and contain both yin and yang energies. Yin is associated with what is dark, still, cold, feminine and is inward. Yang is more outward, hot, bright, moving and masculine. The kidneys control reproduction, growth and development and are associated with bones and marrow. The kidneys are said to store jing, which is likened to essence, what you’re born with and what’s inherited from your parents.
There are two types of Essence:
- Pre-natal is from your parents and can be likened to one’s basic constitution and DNA.
- Post-natal is what is transformed from the food you eat and lifestyle.
The second you have more control over health-wise. Ideally, there is a nice balance of kidney yin and yang energies, but if there is yin deficiency, there will be symptoms such as heat, sweating, dryness, irritability, insomnia and low back pain. If there is yang deficiency there are more cold signs such as cold extremities, cold and painful lower back, increased urinary frequency, fatigue, premature graying, water retention and low libido. There can also be an emotional component manifesting as increased phobias and anxieties. Many of the above-mentioned symptoms can be tied to the thyroid and adrenal fatigue in Western medicine.
How to care for your kidney this winter:
Keep warm: The kidneys are affected by exposure to cold. Try a nice scarf to protect your neck from the elements, and keep your feet and low back warm in those frosty winter months. Moxibustion, which is heated mugwort, is a wonderful supplement to acupuncture that warms particular acupuncture points on the body.
Eat warm: Foods that are beneficial to the kidneys (in moderation) tend to be dark in color such as black beans, sesame seeds, seaweed, kelp, lamb and beef. Other beneficial warming foods include ginger, cinnamon, miso soup, soybeans, walnuts, chives and Goji berries. It’s best to see your acupuncturist or other health care professional to get an idea of foods that are good for your particular constitution, as some of these foods can be harmful if taken in large amounts (kelp and seaweed, in particular). It’s also best to not eat too many cold, raw vegetables or cold smoothies. Also try to ingest food and drink at room temperature. There are wonderful herbal formulas to assist the kidneys that your acupuncturist can include in your treatment plan.
Light exercise: Light exercise such as tai qi, qi gong or walking has wonderful health and anti-aging benefits and won’t cause exhaustion.
Avoid overwork, overexertion, high stress: Overdoing it depletes your kidney energy, and you might experience ill effects of burnout that are usually associated with adrenal fatigue. Ancient Chinese medical texts also recommend curbing excessive sexual activity to keep kidney energy strong and vibrant and to increase longevity.
by Nicole Johnson, MFA, CHHC | Education, Fatigue, Illness, Immune Health, Insomnia, Prevention
Most people are familiar with the terms diurnal and nocturnal. Diurnal means active during the daytime, while nocturnal means active during the nighttime. Together the two make up a 24-hour cycle known as a day. But, in traditional Chinese medicine, this 24-hour cycle is viewed as much more than just a day in the life. The 24 hours of the day are viewed as increments of time and every two-hour section is associated with a specific energetic meridian that runs through the body. This is known as the Qi clock.
Do you wake up every night or every morning about the same time? Have you ever wondered why? Some people call that an internal clock. In Chinese medicine, this gives a much deeper look into how the body functions though. Chinese medical theory divides the body based upon the 12 energetic meridians. Each of the meridians is assigned a two-hour time slot. For example, the liver meridian is associated with the hours of 1 a.m. to 3 a.m. If you wake up during this time frame, then there is an issue with your liver meridian. So knowing this information can be very important to an acupuncturist/Chinese medicine practitioner.
During a 24-hour period, your energy or Qi (pronounced “chee”) moves through the organ systems in two-hour intervals. Qi draws inward to help restore the body between the hours of 1 a.m. and 3 a.m. The liver cleanses the blood and performs other functions, such as getting the blood ready to travel outward into the rest of the body. Over the next 12 hours, Qi cycles through the organs that assimilate, digest and eliminate food through the body or our diurnal organs. By mid-afternoon, the body begins to slow down again in preparation for the nocturnal phase. The nocturnal phase is all about restoring and maintaining. So when one organ system is at its peak, its counterpart, on the opposite side of the clock is at its lowest point. An example is 7 a.m. to 9 a.m., which are the hours of the stomach. This is when the stomach is at its peak and also why it is recommended to eat a big breakfast. On the opposite side of the clock lies the pericardium, which is associated with the pituitary, hypothalamus and reproductive organs. The pericardium is at its weakest point between the hours of 7 a.m. and 9 a.m.
Here’s a brief summary of the 24-hour qi cycle:
3 a.m. to 5 a.m. is lung time
5 a.m. to 7 a.m. is large intestine time
7 a.m. to 9 a.m. is stomach time
9 a.m. to 11 a.m. is spleen time
11 a.m. to 1 a.m. is heart time
1 p.m. to 3 p.m. is small intestine time
3 p.m. to 5 p.m. is urinary bladder time
5 p.m. to 7 p.m. is kidney time
7 p.m. to 9 p.m. is pericardium time
9 p.m. to 11 p.m. is triple burner time (associated with the thyroid and adrenals)
11 p.m. to 1 a.m. is gall bladder time
1 a.m. to 3 a.m. is liver time
So if you have recurring problems at the same time every day, then there is a good chance that the organ/meridian associated with that time is in distress. This is why traditional Chinese medicine practitioners ask so many questions and also why they look at the body as a whole instead of just one particular organ. By understanding that every organ/energetic meridian has a maintenance schedule to keep daily, you can then treat your body properly so you achieve the ultimate health and well-being and acupuncture can help you achieve that goal. Acupuncturists treat the body based on things like your symptomology, your pulses, your tongue and the 24-hour Qi clock indications you exhibit. The goal is to bring the body back into balance and knowing when the meridians are at their peaks and valleys is a great place to begin.
by Nicole Johnson, MFA, CHHC | Integrative Therapy, Prevention
The holidays are a swirl! Step into this holiday season prioritizing self-care… and love.
Just for you and yours, we have lovely gift cards to turn a gift into a genuine gesture of loving kindness.
You can pick one up during an appointment or call the office and we can mail them out to you in time for the holidays.
by Nicole Johnson, MFA, CHHC | Insomnia, Prevention
Insomnia is a phenomenon almost everybody experiences at some point in their life. And most of us don’t know how or why it happens. Insomnia is defined as difficulty falling asleep, despite being tired. Combating insomnia may be easier than you think. Here are five simple ways to fall asleep faster and stay asleep all night.
1. Turn off your phone
In today’s society, we are almost surgically attached to our phones, iPads, laptops, etc. And while the devices keep us informed and connected, they are also harm us when it comes to our sleep. Smartphones and other gadgets emit blue wavelengths. These wavelengths suppress the production of melatonin in our bodies. Melatonin is a natural hormone that makes you feel sleepy. Also, the light given off by your devices can actually stimulate the mind, thus causing poor sleep. So as hard as it may be, buy a regular alarm clock and turn off the phone.
2. Keep a sleep schedule
Sleep is just as important to proper health as eating healthy-wholesome foods. In other words, make sleep a priority. You don’t have to give up dinner with friends or that periodic concert, but staying out late every single night will eventually take its toll. Make a sleep schedule and do your best to stick to it. Lack of sleep has been proven to increase blood pressure, depression, weight gain and stress. Why do this to yourself when you don’t have to? Once you set your sleep schedule, your body will react favorably.
3. Meditation
How many of us groan when we hear the word “meditation”? Meditation really isn’t difficult but people constantly tell themselves it can’t be done because they can’t shut off their minds. But what most people don’t realize is the goal of meditation is not turning off your mind or your thoughts. Meditation helps you cope better while telling your sympathetic nervous system to relax. When the thoughts come in, you should acknowledge them but do not dwell on them. That’s what meditation helps you do. And there are many different types of meditation. For beginners, guided meditation tends to work best because you are listening to somebody guide you through the journey. Why not give it a try?
4. Bedtime Yoga
Yoga is an ancient Indian practice that combines physical exercise, mental clarity and spiritual beliefs all rolled into one discipline. Bedtime yoga poses are very low-key and quite simple. Utilizing yoga just before going to bed can signal to your brain that slumber time is approaching. Poses such as forward bends, happy baby pose, cross-legged bends and corpse pose all have been shown to help the body prepare for restful sleep. Also for those who are a little more skilled, inversion poses like shoulder stands can help alleviate stress and calm the mind.
5. Acupuncture
Really? Getting poked with needles will help me sleep better? The simple answer is YES! Acupuncture works with your own body to help bring it back into balance. If you have stress, you have an imbalance. Acupuncture needles are strategically placed on points that will calm the mind, balance hormones and settle the nervous system. Most people will notice some change after just one treatment, but to get the full effect and truly eliminate insomnia, you should commit to several treatments. And always seek out a properly trained and fully licensed acupuncturist to get the best results.
There are many other ways to fight insomnia too, but these are some of the best. Give these five methods a try and then focus on the ones that resonate with you. Over time, your body and mind will thank you and there won’t be any harsh side effects…just good sound sleep. Sweet dreams!
by Nicole Johnson, MFA, CHHC | Integrative Therapy, Prevention, Recipes
Chinese Medicine nutritional theory combines ancient wisdom with modern science.
East Asian nutrition uses a holistic approach, which aims to balance all five flavors within most meals with one or two flavors being emphasized for therapeutic purposes. East Asian nutrition for hypertension emphasizes bitter flavors, sour flavors, and energetically-cooling foods.
Chinese Medicine theory states that bitter flavors in moderation benefit the heart — but an excess is harmful as it has a drying effect.
For example, coffee is bitter. In moderation, coffee acts as a vasodilator increasing circulation but in excess, it can raise blood pressure and has a diuretic effect. Modern scientific research has discovered while the human genome has 25 bitter taste receptors 12 of these are expressed in the human heart.
- Examples of foods with bitter flavors include romaine lettuce, dandelion, arugula, and rye.
- Examples of foods that combine bitter with pungency include citrus peel, radish, scallion, and white pepper.
The pungent flavor can help disperse phlegm or what we refer to as ‘dampness’ (e.g. plaque).
- Foods that combine bitter with sweet include asparagus, celery, tomatoes, lettuce, quinoa, and papaya. Lemon rind is bitter and sour; vinegar is also bitter and sour.
- Lemon rind is bitter and sour; vinegar is also bitter and sour.
Bitter flavors have a yin, or cooling effect, clearing heat in the body while encouraging a descent of Qi, which aids in the draining of fluids.
For example, celery contains phytochemical phthalides which relaxes arterial wall tissues to increase blood flow and thereby reduce blood pressure. The fiber, magnesium, and potassium in celery also help lower blood pressure and regulate fluid balance. Caution: according to East Asian nutritional theory, those with a lot of dryness and/or bone disease should moderate their intake of bitter flavors.
A tomato a day keeps the doctor away?
The combination of lycopene, vitamins C and E, potassium, and folic acid in tomatoes makes it a powerful food for heart health. The bitter flavor of tomatoes comes from the seeds; to reap the full benefit of tomatoes eat the seeds too. Heirloom tomatoes in season have the most flavor, find the tastiest tomatoes at your farmer’s market or try growing your own. Who doesn’t love homegrown tomatoes?
Summer is the season of the heart according to East Asian Medicine, meaning it is the season most likely to bring our hearts out of balance if we are exposed to excess heat, which can then create and/or exacerbate internal heat.
During the summer East Asian Nutritional Theory recommends drinking and eating foods that cool the body and heart such as green tea, cucumbers, watermelon, and lemon.
Chrysanthemum tea is a very popular summertime tea in Asia because it is so well known for its cooling properties; it is helpful for headaches, dizziness, high blood pressure, chest pain, and also fevers. You can add chrysanthemum flowers to your morning green tea and in the evening combine it with chamomile tea for extra cooling benefits!
East Asian nutrition cautions against overdoing cold foods and drinks.
Too much cold inhibits the digestive process. Drinking warm beverages and soups, as well as eating foods with a little pungency (chili pepper, garlic, ginger) causes the body to perspire slightly which naturally cools the body.
Those who have hypertension plus a lot of dryness: dry skin, dry eyes, dry mouth and thirst, constipation, and even hormonal deficiencies can benefit from increasing their healthy fat intake.
Many nutrients are fat soluble, the body uses cholesterol to make hormones, bile, and vitamin D. Healthy fats nourish yin in East Asian nutritional theory. Some Americans who suffer from hypertension are also thin with an underlying yin deficiency, such as those with the onset of hypertension that coincides with menopausal symptoms. Sources of healthy fats include the following: nuts, seeds, avocado, olive oil, flaxseed oil, and quality fish.
Eating beans, peas, and grains are high in potassium, magnesium, fiber, and are high in choline which is vital in lowering hypertension and boosting fat metabolism. Whole grains are also a good source of niacin and vitamin E and are recommended for healthy arteries, especially those that are slightly bitter such as rye, quinoa, amaranth, and oats.
Try this Easy East Asian Nutrition Recipe for Heart Health:
5 Flavors Chickpea Salad for Healthy & Happy Heart
15 oz cooked organic chickpeas (1 can)
1/2 c cup cooked quinoa or 1 cup brown rice (warm)
4 stalks celery, minced
6-12 cherry tomatoes chopped in 1/2 or 1/4
8-12 Romaine lettuce leaves, chopped
2 TBSP red onion, minced
Toss with dressing made with:
2 TBSP olive oil
1 TBSP lemon juice + a little lemon zest (organic is best)
1 tsp grated ginger
1/2 tsp raw honey
1-2 garlic cloves (minced or pressed)
1/8 tsp Himalayan or Sea salt (or to taste)
fresh ground black pepper (to taste)
Resources
https://health.clevelandclinic.org/2015/04/celery-may-help-bring-your-high-blood-pressure-down/
Foster, S. R., Blank, K., Hoe, L. E. S., Behrens, M., Meyerhof, W., Peart, J. N., & Thomas, W. G. (2014). Bitter taste receptor agonists elicit G-protein-dependent negative inotropy in the murine heart. The FASEB Journal, 28(10), 4497-4508.
Kastner, Joseph, MD, L.Ac, (2009) Chinese Nutrition Therapy, Thieme, Stuttgart and New York
Pitchford, Paul (2002), Healing with Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books, Berkeley, California
Ried, K., Frank, O. R., Stocks, N. P., Fakler, P., & Sullivan, T. (2008). Effect of garlic on blood pressure: a systematic review and meta-analysis. BMC cardiovascular disorders, 8(1), 1.
Willcox, J. K., Catignani, G. L., & Lazarus, S. (2003). Tomatoes and Cardiovascular Health. Critical Reviews in Food Science and Nutrition, 43(1), 1-18.
