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/.

The Magic of Medicinal Mushrooms

There are thousands of mushroom varieties, but few are recognized as medicinal. Mushrooms are the fleshy, spore bearing fruit of fungus, or fruiting body, and grow on bark, the ground, and decay, or if it is a parasitic variety, insects. The medicinal properties of mushrooms lie in the beta-glucans, which can stimulate the immune system’s defense against bacterial, viral, fungal, or parasitic infection. Beta glucans largely are stored in the mushroom’s fruiting body, and are essential to receiving the full benefits of the mushrooms.

About 85% of the world’s mushrooms are grown in China, along with most of the pure extracts, which contain the fruiting body. The US largely produces mushrooms from myceliated grain, which is the grain host for the mushroom root system, or mycelium. Once the mushrooms form, they are dried and ground up for use in supplements, but are ground up with the grain included. If a supplement contains myceliated grain, that means you are ingesting more of the grain and less of the nutritious fruiting body. If a supplement really contains mushrooms, it will list the fruiting body in the ingredients. Another key ingredient to high quality and nutrition mushroom supplements is the beta glucans. Look for a higher beta glucan count for higher nutrition.

There are several medicinal mushrooms, including Reishi, Cordyceps, Lion’s Mane, Turkey Tail, Shiitake, and Button, all with different health benefits. Today we’ll focus on three: Reishi is known as the Immortality Mushroom, Lion’s Mane is known as the Mushroom of the Mind, and Cordyceps are known as the Caterpillar Fungus. Each medicinal mushroom has its own unique medicinal properties, but all of them work to boost the immune system.

Reishi

Reishi mushrooms, also known as the King of Mushrooms due to its many medicinal properties, refers to several species of mushrooms. The most common species is called Ganoderma Lucidum, and refers to the shiny surface of the mushroom. Used medicinally for thousands of years, ancient Traditional Chinese Medicine (TCM) practitioners called them Lingzhi (灵芝), meaning “herb of spiritual potency” due to its ability to balance Qi. These mushrooms contain over 400 bioactive compounds, including polysaccharides, which are associated with immune function, and if taken over time, can greatly improve immune health. Reishi can also be used to promote calmness, and in TCM, Reishi is used to support a long life, support healthy aging, and boost Qi. These mushrooms are also adaptogenic, meaning the bioactive compounds help the body function better at the cellular level, and helps the mind and body adapt to health changes and maintain allostasis. Allostasis is the process of maintaining homeostasis through the adaptive change of the body’s internal environment to meet existing and anticipated demands.

Other properties of Reishi mushroom support: anti-bacterial, anti-candida, anti-inflammatory, anti-oxidant, anti-tumor, stress reducer, regulates blood pressure, blood sugar moderator, supports heart health, cholesterol reducer, immune enhancer, and supports digestion, lungs/respiratory, and nerves. Reishi mushrooms can be ingested in capsule or powder form… it is not known for its delicious taste when cooked. You can also put a scoop of ground Reishi mushroom in your coffee in the morning for an extra boost.

Lion’s Mane

Lion’s Mane mushrooms are known for supporting brain function and neuron generation. They contain beta-glucans, which are antioxidants that regulate the immune system, and are also neuro-protective phytonutrients. Also containing hericenones and erinacines, which promote nerve synthesis, Lion’s Mane supports nerve growth and motor function. Studies have also shown that this mushroom helps with memory loss associated with aging, showing that adults taking Lion’s Mane had heightened brain function compared to those not taking it. TCM uses this mushroom to treat the spleen, stress-related disorders, and low Qi due to its association with digestion, water regulation, and energy. To incorporate Lion’s Mane mushrooms into your diet, try adding a supplement to your coffee or a smoothie.

Other properties of Lion’s Mane: anti-bacterial, anti-inflammatory, anti-tumor, and immune enhancer.

Cordyceps

Cordyceps mushrooms are parasitic fungi that feed on insects and are known for boosting energy and improving lung capacity. Studies show that the consumption of Cordyceps mushrooms increased the production of ATP (Adenosine triphosphate), the compound that gives cells energy, in rodents and humans, making this mushroom great for exercise and physical performance. Other early studies have shown that Cordyceps support healthy levels of inflammation and immune markers in humans, animals, and test tubes. There are even studies to test whether certain varieties have hormone regulating properties, supporting an increase in libido for women and an increase in sperm health for men.

One particular variety, Cordyceps Sinensis, is a rare combination of caterpillar and fungi, and is the most expensive mushroom in the world. Grown only in the Himalayan Plateau in China and not yet common in the US market, 1 kilogram costs $20,000, meaning if a supplement claims to contain this mushroom, it is likely false advertising. If a Cordyceps product is grown in the United States, chances are it was grown with myceliated grain. Cordyceps Militaris is the only Cordyceps species that can be commercially produced to create a mushroom, and is an affordable and nutritionally comparable Cordyceps to Cordyceps Sinensis. To incorporate Cordyceps into your diet, take in a supplement that does not contain myceliated grains.

Other properties of Cordyceps: anti-bacterial, anti-oxidant, anti-tumor, anti-viral, regulates blood pressure, blood sugar modulator, supports heart health, cholesterol reducer, immune enhancer, stress reducer, sexual potentiator, enhances gut health, and supports lungs and nerves.

Recipes

Peppermint Chocolate Eggnog Latte

• 200 ml (7 fl oz) oat milk or milk of your choice, warm or cold

• 1/4 cup eggnog

• 2 tbsps of Real Mushrooms Hot Chocolate Mix (blend of 5 varieties of healing mushrooms: Turkey Tail, Maitake, Shitake, Reishi, + Chaga)

• Peppermint oil, start with one drop + add more to taste

Directions:

1. Combine all ingredients in mug + stir. If you want your latte to taste more heavily of nog, swap the recommended amounts of eggnog + milk

Lion’s Mane “Steak”

• 2 large dried Lion’s Mane mushrooms

• 1 tsp garlic powder

• 1 tbsp vegan butter

• 1 tbsp olive oil

• Salt + pepper

Marinade:

• 2 cups water

• 3/4 cup black vinegar (or substitute white vinegar + mix in some A1 sauce)

• 2 tsp mushroom powder extract

• 1 tsp methyl cellulose (for thickening)

• 1 tsp cocoa powder

• 1 tsp beetroot powder

• 2 tsp nutritional yeast

• 1 tsp pomegranate molasses

• 1 tsp blackstrap molasses

• 1 tsp soy lecithin (for emulsification)

• 1/4 cup melted coconut oil

Directions:

1. Perforate the dried Lion’s Mane mushrooms with a mechanical meat tenderizer

2. Create the marinade by combining the ingredients into a food processor or blender + slowly drizzle in the melted coconut oil as the marinade blends.

3. Add the mushrooms to a tofu press + cover with the marinade.

4. Place the lid of the tofu press onto the soaking mushrooms + push down to flatten them (use the highest setting you can).

5. Refrigerate the marinating mushroom in the tofu press for 2-3 hours.

6. Remove the mushrooms from the marinade after refrigeration and slightly pat them dry (top + bottom) without forcing too much marinate out.

7. Season the top + bottom of the mushroom with salt, pepper, + garlic powder.

8. Heat the pan (preferably cast iron) to medium and add your vegan butter + olive oil.

9. Add the mushrooms into the pan, press them down firmly as you cook them on each side.

Cordyceps Militaris with Linguini

• 2 ounces fresh Cordyceps mushrooms whole

• 3 ounces dried high quality linguine or spaghetti, preferably Rustichella, or Masciarelli

• 1 tablespoon toasted breadcrumbs

• 2 tablespoons extra virgin olive oil plus more for finishing

• 1 large shallot cut in half, then julienned thinly

• 2 tablespoons fresh sliced chives

• 1/4 cup dry white wine

• Kosher salt + pepper to taste

• Handful of fresh watercress trimmed into 1-2 inch pieces

• Dried red pepper flakes optional, to taste

Directions:

1. Gently cook the shallot and oil in an 8 inch saute pan, stirring occasionally, until the shallot is wilted and soft. Add the wine and reduce by half.

2. Add the Cordyceps to the pan and wilt, then turn off the heat. Meanwhile, bring a pot of salted water to a boil and cook the pasta until al dente.

3. Drain the pasta, then toss with the mushrooms in the pan.

4. Double check the seasoning for salt, add some of the chili flakes to taste if using, then toss in the watercress and chives, season with a little more olive oil to taste, return the pan to the heat just to warm through, to avoid over cooking the cress and the mushrooms, and divide the pasta between two warmed bowls, garnishing with the breadcrumbs and chives.

References

“3 Mushroom Hot Chocolate Recipes”. Retrieved from https://www.realmushrooms.com/mushroom-hot-chocolate-recipes/.

“Cordyceps Militaris.” Retrieved from https://foragerchef.com/cordyceps-militaris/.

“How to Identify Myceliated Grain”. Retrieved from https://www.realmushrooms.com/how-to-identify-myceliated-grain/.

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

“Recipes”. Retrieved from https://www.realmushrooms.com/recipes/.

“Reishi Mushroom Benefits & Usage: A Comprehensive Guide”. Retrieved from https://www.realmushrooms.com/reishi-mushroom-benefits/.

Beat Summer Heat Syndrome

Even on the best of days, our bodies are working against the external effects of the environment to maintain the internal balance between hot and cool. In TCM, there are 6 environmental factors that contribute to illness when the body is unable to adapt to environmental changes, and two of them are called pathogenic summer heat, or summer heat syndrome, and pathogenic dampness. There are many symptoms of summer heat syndrome and dampness, and they can be treated by various cooling foods and beverages, and by various heat reducing exercises.

Summer heat syndrome and dampness, relating to yang, occurs between the Summer and Autumn solstice, and can be caused by either extreme temperatures, or the body’s inability to adjust to temperature changes. Summer heat and dampness symptoms, associated with yang, include:

• Nausea/diarrhea

• Confusion/dysphoria

• Fever/dizziness

• Lethargy

• Sweating

• Reddish complexion

• Thirst, especially for cold beverages

• Whole body heaviness or heaviness of the arms and legs

While these symptoms are uncomfortable, they should not be confused with symptoms of heat stroke, which is to be taken more seriously. If you are experiencing a temperature of 104 degrees and a rapid heart rate, seek medical help, as heat stroke can be life threatening.

Cooling Foods

In summer, we crave cooling foods and instinctually are disinterested in greasy or heavy foods. Avoid foods like deep-fried foods, chocolate, durian, jackfruit, coconut meat, and cherries. There are also certain herbs and spices to avoid, as they create too much heat. These include cayenne, chili peppers, and mustard seed. Replace salts with electrolytes and drink plenty of water. Avoid sugary beverages, alcohol, and caffeinated beverages. Below are foods recognized by TCM as being cooling on hot days:

• Watermelon: Contains vitamins, simple sugars, and water to help cool the body. Eat close to the rind, as it contains diuretics that help alleviate symptoms of dampness.

• Cucumber: Since cucumbers are mostly water, they are great for cooling the body. Add to water with a slice of lemon or to a salad.

• Mint: Can alleviate heat in the head and chest. It is best consumed cold.

• Blueberries: Clears heat and expel dampness.

• Hibiscus: Known to be cooling, and hydrating when enjoyed in a beverage. Try Rishi Tea & Botanicals Blueberry Hibiscus Rooibos tea, and enjoy either how or cool.

• Mung Beans: Regulates body temperature, clears toxins, balances the skin and organs, and tonifies Qi. Enjoy cooked in a soup, or raw on a salad.

• Lettuce: Most leafy greens and veggies are good for cooling the body due to the high quantity of water.

• Water Chestnuts: Contain high levels of water and are best enjoyed in stir frys with other veggies.

• Hot Tea: Though this sounds contradictory, a cup of warm liquid actually helps cool the body because the heat causes the body to sweat, and the sweat evaporation cools the body. Cold beverages lowers body temperature, but then the stomach works harder to digest, heating the body back up and causing dehydration. Recipe for Mint and Chrysanthemum tea below.

Exercises to Avoid Excess Heat

Exercise is important, but over exertion in the heat contributes to depletion of Qi, and can stimulate summer heat syndrome. The best exercises for working out in the heat are ones that do not raise heart rate or cause excessive sweating. These exercises include yoga, tai chi, and qigong. Remember to drink plenty of water and if exercising outside, find a shaded area to keep the body as cool as possible. Being, exercising, and playing in water (think: swimming) is also very beneficial to cool the body during the summer.

Beverage Recipes and Mocktails

Mint Chrysanthemum Tea

• 1 handful of dried mint

• 1 handful of friend chrysanthemum flowers

Preparation:

• Add herbs to 3 quarts of water ad bring to a boil.

• Reduce heat to a simmer for 15 minutes.

• Add honey to taste, strain, and refrigerate.

• Drink cool or at room temperature.

Rishi Tea’s Saltea Watermelon Mocktail

• 1.5 oz tequila blanco- leave this ingredient out to make a mocktail

• 1.5 oz Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• 3 dash rhubarb bitters

• Grapefruit Quince Sparkling Botanical

• Lime wedge

Preparation:

• In shaker, combine tequila (optional), Moonlight Jasmine Watermelon Juice, rhubarb bitters, and ice, and shake for 10 seconds.

• Strain into salt-rimmed glass with fresh ice and fill with Grapefruit Quince Sparkling Botanicals.

• Garnish with lime wedge.

Rishi Tea & Botanicals Moonlight Jasmine Watermelon Juice

• Brew 5g Moonlight Jasmine Tea, and add strained watermelon juice.

• Let infuse for a couple hours.

• Add to sparkling water and garnish with a lime wedge for a simple mocktail.

Relief with Acupuncture

Acupuncture can help alleviate symptoms of summer heat syndrome by regulating body temperature and decreasing inflammation. Acupuncture can also help ease any digestive issues caused by overheating, and bring the body back into homeostasis.

The best way to beat the heat is to drink plenty of water, stay shaded, do not overexert, and consume foods and beverages that are cooling. Watermelon and blueberries, mint, and other water dense foods will hydrate and cool the body and reduce dampness. To avoid dehydration brought on by alcohol consumption, try a mocktail with cooling ingredients like mint and watermelon. Listen to your body; if your heart rate increases and you begin sweating excessively, you may be experiencing heat stroke and should reach out to your health care provider.

References

“Eat with the Seasons: Summer”. Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/eat-with-the-seasons-summer?_pos=3&_sid=2c0ab877c&_ss=r.

“Saltea Watermelon”. Retrieved from https://journal.rishi-tea.com/saltea-watermelon/.

Camire, Alison. “Combat Summer Heat and Humidity with Traditional Chinese Medicine”. Retrieved from https://www.northshoreacupunctureandnaturalmedicine.com/north-shore-acupuncture-blog/foods-summerheat.

“TCM for Summer Heat”. Retrieved from https://myartofwellness.com/health-well-news/tcm-for-summer-heat/.

“What is ‘Summer Heat’?” Retrieved from https://fiveseasonstcm.com/blogs/traditional-chinese-medicine-101/what-is-summer-heat#:~:text=Summer%2Dheat%20disperses%20and%20elevates,thirst%20and%20reddish%2Fscanty%20urine.

Gonzalez, Kris. “Late Summer & The Earth Element”. Retrieved from https://www.thewayofyin.com/blog/late-summer-and-the-earth-element?rq=summer%20heat%20.

Gonzalez, Kris. “Summer Living & Chinese Medicine”. Retrieved from https://www.thewayofyin.com/blog/summerlivingchinesemedicine?rq=summer%20heat%20.

Nowakowski, Rachel. “Summer Heat Syndrome: Five Ways to Stay Cool!” Retrieved from https://daoisttraditions.edu/stay-cool/.