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.

Women's 7 Year Cycles

Human vitality goes through cycles as essence, or jing, is used and the ability to generate essence declines. This is the aging process, and for women, it happens in 7 year cycles. In TCM, women are seen as yin, corresponding with the odd number 7, which is yang. Men, on the other hand, are seen as yang, corresponding to the even number 8, which is yin. Within the cycles, there is balance in yin and yang. At birth, we receive a certain amount of essence from our parents and obtain essence from ingested food and drink, which is stored in the kidneys to be used by the body. Eventually, the kidney’s essence production comes to an end, and so begins the decline of human vitality. Around the age of 35 for women and 40 for men, jing essence declines. Maintaining this essence comes from proper diet and exercise, not overindulging, meditating, and processing all feelings, especially negative ones like hate, impatience, anger, fear, jealousy, sadness, worry, and mistrust.

Human vitality comprises several interrelated yin/yang vital essences, organs, and meridians that are associated with various functions of the body, and when they are aligned and balanced, the body is healthy. When unbalanced, illness occurs. The 5 vital essences are Qi, Xue (Blood), Jin Ye (Body Fluids), Jing (Essence), and Shen (Spirit). The 5 organs are heart, lung, liver, spleen, and kidney, which produce the 5 vital essences. The 5 meridians, also known as acupuncture meridians or acupoints, are the channels along the body through which the vital essences flow, and acupuncturists use these channels and points to alleviate blockages in the flow of essence.

• Qi (Chi): Qi is known as the most basic of the essences and is also known as life force. It travels the meridians throughout the body, and when a blockage occurs, illnesses like fatigue, lowered immunity, poor digestion, breathing problems, stress, and insomnia may occur.

• Jing (Essence): Jing essence represents the soul and body of a person, is yin in nature, and is stored in the kidneys. Circulating through 8 major vessels, Jing helps produce semen, menstrual blood, and bone marrow. Jing and Qi work closely together to protect the body from harm, and together form the foundation for Shen (Spirit).

• Shen (Spirit): Shen is the yang part of Qi, and regulates emotions. Shen is stored in the heart, is supported by Xue (Blood), and when out of balance could cause various mental illnesses like anxiety and depression, as well as insomnia. Qi, Jing, and Shen are the core vital essences for understanding the human body according to TCM healing practices, and are known together as The Three Treasures. For overall bodily harmony, Xue and Jin Ye are still essential, but are considered subsets of The Three Treasures.

• Xue (Blood): Xue is yin in nature, is the liquid life force of the body, and is important for nourishment. The stomach and spleen produce blood, are responsible for circulation, and when blood is deficient, illnesses like anxiety, insomnia, and irritability may occur.

• Jin Ye (Body Fluids): Jin Ye translates to body fluids, and is yin in nature. Jin refers to the fluids that nourish skin and muscles, like sweat and tears. Ye refers to thicker liquids like brain and spinal fluid. Jin Ye is produced through food and drink consumption, where it then filters and distributes nutrients throughout the body.

There are many practices people can implement to extend the life of their vital essences as they age, like a proper diet, exercise, and meditation. Foods that help support vitality include soups, fresh herbs, whole grains, organic chicken, root vegetables, squash, dates, and garlic. Gentle exercise is recommended for retention of vital essences, and includes tai chi and qigong. It is important to not overexert, so as to maintain balance. Meditation is important as well, and can be any form that resonates and creates a sense of happiness and calmness in life. How well one responds to these support systems depends on the amount of vital essence they carry, but results can be seen long term. As one ages, so must their practices at supporting their energy (qi).

The Female Cycles:

• 0 - 6: A woman’s kidney energy becomes strong. These are the years where you develop based on your inherited essence.

• 7 - 13: Her kidneys are strengthening. This is the Wood phase, and is all about establishing your roots. This time calls into question whether you feel a sense of self, were taught sacred boundaries, and if quality health practices were taught to you.

• 14 - 20: Menstruation. This phase is characterized by emotions, and the first menstrual cycle. You are learning to understand your body and recognize the pattern of your cycle. Kidney qi reaches equilibrium and teeth are fully formed by 21.

• 21- 27: Height of physical vitality. These are the Earth years, which are all about feeling secure in oneself, forming platonic and romantic relationships, exploring sexuality, and supporting hormonal health. Your body is at peak condition at 28.

• 28 - 34: Full Maturity. These are the years of peak vitality. These are the child rearing years and a time to maintain bodily strength. Facial weathering and hair loss begin at 35.

• 35 - 41: Peri-Menopause. This is the Metal phase of reflection and refinement. Figure out what is working and not working for you. This is also a time to adjust your lifestyle to maintain vitality and slow depletion. The 3 yang channels are depleted, complexion pales, and hair turns white by 42.

• 49 - 55: Crone & Post-Menopase. This is the Water phase, the age of wisdom. The focus is on the end of menstruating years and shifting the mindset to the acceptance of death. Menstruation ends, physique turns feeble, and conception is no longer possible by 49

The Male Cycles:

• 0 - 6: A man’s kidney energy becomes strong, his hair develops, and teeth emerge at age 8.

• 7 -13: His kidney energy is filled with vital energy, and his sperm is viable by age 16.

• 14 - 20: Sexual Maturity. His kidney energy is developed, his arms and legs are strong, and his teeth are fully developed by age 24.

• 21 - 27: Peak. His body reaches its peak strength at age 32.

• 28 - 34: Physical Decline/ is kidney energy begins to decline, his hair falls out, and his teeth weaken by age 40.

• 35 - 41: Kidney energy continues to decline, yang energy begins to decline, his complexion pales, and his hair turns white by age 48. It is important in this time to maintain healthy habits so as not to accelerate essence depletion.

• 42 - 49: His liver energy declines due to kidney deficiency, and tendons become tighter by age 56.

• 50 - 56: Physical and Sexual Exhaustion. His jing is weak, as are his bones and tendons as his body becomes decrepit by age 64.

Though there is no escaping the physiological changes of age, vital essence can be maintained through proper diet, movement, and meditation. The cycles of life are different for everyone, and the response to proper care is different for everyone, but the effects can be felt in time. Acupuncture is another practice that can help the flow of qi and other essences within the body, and can help facilitate well being.

Resources:

Estrada, Jessica. “8 Foods to Improve Qi Deficiency (aka Low Energy and Fatigue), According to a Traditional Chinese Medicine Expert”. Retrieved from https://www.wellandgood.com/foods-more-qi/.

González, Kris. 7 Year Life Cycles”. Retrieved from https://www.thewayofyin.com/blog/2019/3/8/7-year-cycles.

Jing, J. “What’s the Stage of Your Life Cycle?” Retrieved from https://cycleharmony.com/healthy-living/healthy-lifestyle/whats-the-stage-of-your-life-cycle.”

Wang, Chuaxin. “The Five Vital Substances in Traditional Chinese Medicine (TCM)”. Retrieved from https://www.amcollege.edu/blog/five-vital-substances-in-tcm.

“Meridians in Traditional Chinese Medicine?” Retrieved from https://www.amcollege.edu/blog/what-are-meridians-in-traditional-chinese-medicine-tcm.

“The Natural Aging Process through TCM”. Retrieved from https://www.nirvananaturopathics.com/blog/the-natural-aging-process-through-tcm.

“The Vital Substances”. Retrieved from https://www.takingcharge.csh.umn.edu/explore-healing-practices/what-traditional-chinese-medicine/what-qi-and-other-concepts/-vital-substa.

What Your Tongue Says About Your Health

Did you know that the tongue is like a road map for your health? Tongue Diagnosis is an essential part of Traditional Chinese Medicine (TCM) assessment and evaluation. This is why you’ll often hear your Acupuncturist ask you to…well, “stick out your tongue”.

Ok, wait, can you back up? In TCM, we look at the whole person. This means that all body systems are relevant for a specialized diagnosis: body temperature, appetite, digestion, hydration, blood circulation, body aches and pains, sleep patterns, elimination patterns, menstrual history, vision, hearing, emotional habits, energy levels, and so much more.

Complete review of systems is the way that TCM differentiates individual patterns to provide the most precise diagnosis and very specific treatment protocol. Once an individual's pattern has been identified with a review of systems, a pulse reading and quick look at the tongue verifies these findings. Because the tongue is the only internal organ we can actually see, the conditions of the interior may be observed (what us Acupuncturists call: hot/cold, wet/dry, excess/deficiency). Examining the shape, size, color, and texture of the tongue and coat helps reveal the state of organ functions and progression of any underlying imbalances or conditions.

Each area of the tongue corresponds to the internal organ themselves (think: Heart, Lungs, Kidneys/Bladder/Intestines, Spleen/Stomach, and Liver/Gallbladder), as well as the meridians where your energy (Qi) flows through. The organs govern a section of the tongue similar to how they are sectioned in the body. Imagine your tongue… the organs in the upper body represent the tip of your tongue, the organs in the digestive center represent the middle of the tongue…and so forth.

So, what is my tongue trying to tell me? No two tongues are exactly the same, and everyone’s tongue can be a mixture of different features or patterns of their diagnosis. Characteristics we look at include:

• Shape - small, thin, long, swollen, puffy, pointed, stiff?

• Color - pale, red, purple, grey?

• Texture - dry, rough, tender, wet, oily?

• Body - cracks, peeled, spots?

• Coating - thick, thin, sticky?

Looking at these different characteristics help us determine a patient’s Tongue Dx. Someone with a “damp heat” diagnosis would most likely have a swollen and red tongue with a yellow-greasy coating. Damp heat is typical if someone experiences IBS/IBD, acne, or UTIs, for example. Those who tend to worry or struggle with low energy, poor appetite, or bloating/gas, are typically diagnosed with a “Qi deficiency”. These patients would have a pale tongue with thin white coating, teeth marks, and spotting.

Find out what your tongue is trying to tell you! Book an appointment with one of our Acupuncturists today by calling 414-367-7023.

References:

Dyer, Lauren. “What does your tongue say about your health?”. Retrieved from https://empowerchiroacu.com/empowered-living-blog/what-your-tongue-reveals-about-your-health.

“Tint Condition”. Retrieved from https://www.thomsonmedical.com/article/tint-condition/.