Routine Enhancers in the New Year

The tradition is to kickstart January 1st with the “new year, new me” attitude of self improvement. The start of a new year brings promises of a fresh start, strong intentions, and the hope of good things to come. While the common goals often set in this time of excited renewal are positive, they are often great, challenging, accessible, or unattainable due to lifestyle restrictions. Instead of starting the new year attempting to do a complete overhaul on yourself and life, there are small things you can add to your routine to boost your immune system, drain your lymphatic system, aid digestion, provide stress relief, increase focus, and overall support your body to help you along the way to achieving your larger goals.

Add mushroom powder to your coffee or oats

Medicinal, or functional and adaptogenic, mushrooms like reishi, turkey tail, chaga, lions mane, and cordyceps are highly nutritional and have numerous benefits like providing immune support, antioxidants, supporting a healthy immune response, helping to balance blood sugar levels, supporting brain health and cognition, supporting the nervous system, and increasing energy and stamina. By adding mushroom powder or extract to your morning coffee or oats, you will be supporting your body’s natural processes by bringing them closer to homeostasis. Each mushroom has their own unique benefits, so add a half teaspoon to your morning routine of whichever mushroom provides what you need most. Check out our blog on Medicinal Mushrooms to learn more!

Incorporate gua sha or dry brushing into your shower routine

The lymphatic system is a system of thin tubes and lymph nodes that run throughout the body, and is an important part of our immune system. This system’s primary function is fighting bacteria and infections. Illness can block the lymphatic system from draining, causing all sorts of issues like food sensitivities, brain fog, bloating, constipation, fatigue, depression, inflammation, swollen lymph nodes, to name a few. Adding gua sha or dry brushing to your shower routine can gently stimulate the lymphatic system to drain, removing toxins, bacteria, and swelling from your body. Here are some of our favorite gua sha tricks and tips!

Listen to a relaxing podcast or music while stuck in traffic

Getting stuck in traffic is rarely considered relaxing, especially when people are in a rush to get home after a long day. These extra moments stuck on the road are a chance for you to listen to a relaxing podcast or music to decompress, relax, and destress. Studies show that listening to music with drums and flutes, or sounds of nature like thunder and rain, have the ability to alter brainwaves and functions similarly to medication. Music has profound effects on emotions, stress, and relaxation. Music that is around 60 beats per minute has the ability to make the brain synchronize with the beat, causing alpha brain waves, which are present when we are relaxed and conscious. Giving yourself these few moments to relax can have a profound impact on your stress levels and emotions, and will benefit your overall health. We’ve got a collection of hand-picked playlists ready for you on our Spotify account.

Wear an essential oil diffuser necklace or bracelet

Aromatherapy is the practice of using essential oils for therapeutic benefit. Scent molecules travel from the olfactory nerves directly to the brain, stimulating the amygdala, the emotional center of the brain. Each essential oil has unique benefits and properties that can be used to target areas of your life where you need support. Lavender, ylang ylang, yuzu, orange, lemon, neroli, lemongrass, and bergamot are best for relaxation, stress relief, and to aid sleep. Peppermint is good for boosting memory and focus, and relieving headaches. These oils can easily be added to diffuser necklaces or bracelets, or when used as directed, can be applied directly to the skin. Apply your desired oil when you need a little extra help in your day, and support your body and mind in the process.

Add lemon to your water in the morning or before each meal

Drinking a cup of warm organic lemon water can energize the body, boost metabolism, stimulate the digestive system, aid in weight loss, boost brain power in the morning, and detox the colon, aid in weight loss, boost the immune system, help heartburn, and reduce inflammation at night. Lemons have the same anatomic structure as stomach acid, which tricks the liver into producing bile, stimulating the digestive system to break down food so it moves smoothly through your intestinal tract. Lemons also encourage white cell production, contain vitamin c which stimulates blood cell production and supports the immune system, contains antioxidants that fight free radicals, and helps the body produce collagen. When our body is stressed, our liver becomes stagnant, and lemon goes straight to the liver to encourage detoxing. While hydrating, treat yourself to warm lemon water twice a day and boost your immune system, promote liver detox, encourage cell production, and reduce inflammation. Make sure the water is warm or hot to best support the digestive system and prepare it for food.

Stretching in bed or while watching tv

While enjoying your favorite show or turning in for the night, practice simple stretches to increase blood flow, unblock areas of stagnant energy, and reduce pain. According to TCM, stretching also increases flexibility, loosens tight fascia, and improves mental wellness. Dampness settles in the body, causing excess weight, and makes people feel sluggish, foggy headed, or depressed. Vigorous exercise can deplete Qi, whereas gentle exercises can replenish Qi. Simple stretches, even while sitting, can be beneficial to energy flow and decreasing dampness in the body.

Adding enhancements to your routine instead of completely changing your routine can benefit your body in many ways by increasing relaxation, reduced stress, supporting your immune system, encouraging blood flow, or draining your lymphatic system. As you make greater changes in your life, help your body and mind keep up by supporting all facets of your health.

Resources

Snell, Melanie. “Lemon Water and TCM, is it worth drinking?” Retrieved from https://www.soulluxglow.com/post/lemon-water-and-tcm-is-it-worth-drinking.

Wong, Cathy. “Essential Oils for Stress Relief”. Retrieved from https://www.verywellmind.com/essential-oils-to-help-ease-stress-89636.

“Aromatherapy: Do Essential Oils Really Work?” Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work#:~:text=What%20Is%20Aromatherapy%3F,emotional%20center%20of%20the%20brain.

“Ganoderma Coffee: 2 Healthy Drinks to Make at Home”. Retrieved from https://www.realmushrooms.com/ganoderma-coffee/.

“How Does Exercise & Movement Benefit Health from a TCM Perspective”. Retrieved from https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/tcm-exercise.

“Medicinal Mushrooms: 7 Kinds and Their Unique Health Benefits”. Retrieved from https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/.

“Releasing stress through the power of music”. Retrieved from https://www.unr.edu/counseling/virtual-relaxation-room/releasing-stress-through-the-power-of-music.

“What Are Adaptogenic Mushrooms?” Retrieved from https://ommushrooms.com/blogs/blog/what-are-adaptogenic-mushrooms-m2.

How To Use Facial Tools At Home

Gua Sha is the ancient Chinese practice of using a specialized tool to scrape the skin on the face or body, relieving musculoskeletal pain, improving circulation, reducing inflammation, draining the lymph, supporting the immune system, and releasing tensions. Gua means scraping, and sha refers to the petechiae, or reddened marks, on the skin that show stagnation. These marks are the result of the gua sha tool scraping the skin and breaking superficial capillaries, which promotes an anti-inflammatory and immune response to improve blood circulation. Stagnation occurs when the body fails to remove metabolic waste or toxins in the body that results in an impeded flow of Qi or vital energy in the body. This practice began in the Paleolithic Age, when people would use their hands and other tools to rub ill areas of the body to alleviate disease, and was written into medical records in the Ming Dynasty (1368-1644). The tools used are commonly made from jade or other semi precious stones like rose quartz and amethyst. Gua sha is practiced by acupuncturists, massage therapists, Chinese medicine practitioners, chiropractors, and physical therapists.

Body Gua Sha

Body gua sha is the practice of scraping the gua sha tool hard and fast on the skin to produce a rash. This technique uses less oil than facial gua sha, and uses much harder pressure to break the capillaries in the fascia. Body gua sha can be done anywhere on the body where there is pain, tension, or stagnation. Practitioners work along the meridians, or channels, where Qi flows. TCM states that where there is pain, there is stagnation of blood and Qi. Working along these meridians and energy points increases blood and energy flow and decreases inflammation, aiding in healing the affected area. The most common areas of the body for gua sha are the neck, shoulders, back, and legs. It is important to work the neck and chest first before doing any gua sha on the face.

Facial Gua Sha

Facial gua sha uses featherlight pressure on the face to improve circulation, lift the skin, relieve tension, and drain the lymph. Pushing too hard can bypass the lymphatic system, which defeats the intended purpose behind the modality on the face. Unlike body gua sha, you do not want a rash to form.

To perform facial gua sha, first oil your skin so the tool can glide easily across the face. The proper order is chest, neck, jaw, cheeks, under the eyes, above the eyebrows, and then the forehead. Start with the chest, moving from the center out. Working the neck and chest first opens up the lymph nodes and prepares them for drainage. Now at the neck, start moving down to drain the lymph. At the jaw, start at the middle of the chin and work out and up towards the ear. For the cheeks and jaw, start at the nose and move the tool out towards the ear. For under the eye, start towards the corner of the eye and move out and up towards the top of the ear. Use the lightest pressure under the eye, much lighter than the rest of the face and neck. When working on the forehead and upper brow, move the tool up and out towards the hairline.

After working the face, working the neck and chest drains all the toxins and lymph that was mobilized to be dumped and excreted by the lymphatic system. It helps to divide the face into sections like lower, upper, left, and right. This ensures that the technique of aiming towards the lymph nodes is done equally. To do this, always start in the middle and go up and out on the face. Do 3-8 strokes in each area, and do not be alarmed at any pink you see, as increased circulation is a common effect of facial gua sha. Common tools to use for the face are facial roller, dolphin, and eye tool.

Tools and How to Use Them Properly:

Using the proper tools and techniques is key to reaping the full benefits of facial and body gua sha. As with any popular beauty trend, misuse and misinformation can spread like wildfire, particularly in the age of technology. Unfortunately, there are many bloggers and influencers that are using these tools in ways that do not support their skin. Along with this misinformation are misrepresented tools. Jade is a very common material for gua sha tools, but is very expensive. Any tools under $30 should be avoided, as they are most likely made of plastic that can have chips that can cut or scratch the skin. Semi precious tools are often a composite of jade, rose quartz, or amethyst and another material, but marketed as pure stone. The tools Amanda Gawrysz, our NCCAOM certified acupuncturist, uses are $60-$80, ensuring authentic materials that will not harm your skin. She offers 3 facial rejuvenation services- modalities only facial gua sha, facial rolling, or facial cupping starting at $130, just facial acupuncture for $150, or modalities and acupuncture for $185. Below are a few of her tips on how to practice gua sha while best supporting your skin, as well as the benefits of each tool.

Tips:

• Apply oil- facial gua sha needs lubrication to move across the skin, rolling does not require oil

• Body gua sha does not require as much oil as facial gua sha

• Avoid coconut oil because it can clog pores

• Apply gentle pressure to the face, especially under the eyes, harder pressure elsewhere

• Keep passes light and consistent

• Gua sha tools are used primarily for manual lymphatic drainage, relieving facial and jaw tension, and lifting and contouring the skin

• Facial rollers are used for reducing inflammation on the face

• Consistency is key. This needs to be done regularly for results. You can set aside more or less time based on your schedule. Doing shorter sessions is better than not doing it at all

• Avoid direct contact with the cold- circulation is increased by gua sha, and the cold can constrict your blood vessels, defeating the benefits of the service

• Gua sha is not recommended for children, the elderly, those with thin skin, those who take a blood thinner, those with chronic skin condition like psoriasis, eczema, or rosacea, those with chronic migraines, those with uncontrolled high blood pressure, or pregnant women with a history of miscarriages

• If someone has had botox, it is recommended to wait 2 weeks to 1 month after for the treatment to settle

• Avoid gua sha over active acne breakouts as it will spread the bacteria and cause more irritation

• Be careful scraping over skin with moles

• Do not perform gua sha on sunburns, open wounds, rashes, or inflamed skin

• Clean your tools after each use with warm soap and water

Spoon: The original gua sha tool. The spoon has great pressure control while scraping. It can be used on the neck, shoulders, soles, and palms, and is great for deeply sculpting facial features and precision work. It encourages tension release through targeting acupressure points, and is best used on the cheeks and jawline.

Dolphin Tool: This is a very recognizable gua sha tool that comes in many materials like jade, rose quartz, and amethyst. The broad shape of this tool makes it easy to grip, allowing for firmer pressure while scraping. Use this tool on tougher flesh parts, like the thighs, glutes, or shoulders. Smaller versions of this tool can be used on the face for facial gua sha.

Roller: This tool was built to have a cooling and soothing effect on the skin, and is best used for reducing puffiness, applying serums or oils, and soothing the skin. To use this tool, start in the middle of the face and roll outwards across the cheeks. Then, move to the eyebrows and roll up across the forehead. Move down below the lower lip and down around the chin. Use the smaller end for harder to reach areas, and the larger end for broader areas. This can be done twice a day, in the morning and evening. This tool is great to use after using the gua sha tools to return your skin back to harmony.

Eye Tool: Pair this tool with an oil or serum to reduce puffiness and under eye bags and awaken and rejuvenate the eye area. The dome shape fits below the eye, and the rounded edge is great for hitting acupressure points. Use gentle pressure and movements. Move around the eyes, and then move down the neck to move lymphatic drainage. Make sure to move from the middle of the face out to draw any drainage away from the face.

Treatable Conditions and Benefits:

• Fine lines and wrinkles (aging) - stimulates collagen and elastin production, tissue regeneration, promotes skin cell renewal/cell turnover

• Dull complexion - brightens complexion by increasing blood flow and stimulating tissue regeneration

• Puffiness - draining lymphatic fluid

• Sagging - firms and tightens skin

• Diminishes redness and rosacea

• Headaches- relieves muscle tension

• Sinus congestion by reducing inflammation

• TMJ - reduces tension in the muscles of the face

• Under eye dark circles and puffiness by moving lymphatic fluid

• Acne - draining trapped lymph

Bonus: Putting the tools in the refrigerator for 30 mins before treatment can reduce even more puffiness and inflammation.

To learn more and to book a facial rejuvenation session, visit this link.

Resources

“Gua sha: What you need to know”. Retrieved from https://www.medicalnewstoday.com/articles/320397#tools-and-technique.

“How to Use Gua Sha for Tension, Puffiness, and Lymphatic Drainage”. Retrieved from https://www.healthline.com/health/beauty-skin-care/how-to-use-gua-sha#research.

“Introduction to Gua Sha Therapy”. Retrieved from https://www.worldscientific.com/doi/pdf/10.1142/9789811209062_0001.

“Mount Lai”. Retrieved from https://www.mountlai.com/.

“Types of gua sha tools: What to consider when choosing a gua sha tool”. Retrieved from https://www.binomassage.com/blog/gua-sha-tools/.

“Wildling”. Retrieved from https://wildling.com/pages/origins.

Bedosky, Lauren. “What Is Gua Sha? A Guide to This Traditional Chinese Medicine Wellness Practice”. Retrieved from https://www.everydayhealth.com/wellness/what-is-gua-sha/guide/.

Goluboff, Sally. “The Benefits of Jade Rolling”. Retrieved from https://www.taoofwellness.com/newsletters-blog/2018/11/29/the-benefits-of-jade-rolling.

Sultana, Meghan. “The Beginner’s Guide to Gua Sha”. Retrieved from https://www.yinovacenter.com/blog/the-beginners-guide-to-gua-sha/.

Understanding Your Body's Sleep-Wake Cycle

Most living things have a 24-hour body clock, and the body’s circadian rhythm is tied to it. When we sleep and when we wake up is regulated by our circadian rhythm. It is tightly linked to the rotation of the earth and gets reset every day by the sun’s light-dark cycle. Although we don’t have total control over our body’s circadian rhythm, there are a few things you can do to ensure a better night’s rest.

Dim the lights before bedtime

Your circadian rhythm is influenced by outside factors like light and dark. Dimming the lights helps signal to the body that it’s time to go to sleep. As the lights dim, our bodies start to naturally produce the sleep hormone, melatonin, which is secreted by the pineal gland in response to the darkness.

Reduce your exposure to blue light

Blue light shifts our sleep rhythm and tricks us into thinking we are still meant be awake. In addition to shifting our circadian rhythm, spending time on our devices can trigger the release of dopamine, the hormone that makes us happy… making it harder to put our phones down and fall asleep.

Wake up and fall asleep at the same time every day

Here’s looking at you weekend! Yes, even on the weekend. An inconsistent sleep schedule is confusing to your circadian rhythm. Getting up and going to bed at the same time each day helps us synchronize our biological clocks.

Expose yourself to bright light first thing in the morning

Sunlight creates increase alertness ,and it signals to our bodies that it’s time to get up . If sunlight isn’t available first thing when you wake up (like in the winter), turn the lights on bright.

Try a natural sleep aid

CBD:

• has a calming effect on the nervous system

• can alter mood because it affects the serotonin system

• reduces anxiety, which can contribute to poor sleep quality

Valerian:

• Helps manage anxiety + insomnia

Chamomile:

• An herbal remedy with a calming effect

• Helps you feel more prepared for sleep

Melatonin:

• Hormone produced by the pineal gland in the center of your brain and is responsible for regulating your body’s circadian rhythm

• Decreases the time it takes to fall asleep

Magnesium:

• Activates your parasympathetic nervous system, the system responsible for getting you calm and relaxed

• Regulates the hormone melatonin, which manages your natural sleep cycle

***Always consult your doctor first before taking any supplements***

Don’t be too rigid

Nobody is perfect, but it’s important to use these tips as a guideline. If you want to identify your circadian rhythm, try observing your body’s natural wake time by not using an alarm for a few days or even a week.

References:

“How to Wake Up For Non-Morning People.” Retrieved from https://www.headspace.com/sleep/how-to-wake-up-for-non-morning-people.

“Circadian Rhythms and Circadian Clock.” Retrieved from https://www.cdc.gov/niosh/emres/longhourstraining/clock.html.