Traditional Chinese Medicine Cold and Flu Remedies

These cold winter months bring about all kinds of illnesses like the cold and flu. Our immune systems are challenged more than in the warmer months, and our body’s defenses are lowered. There are many remedies supported by Chinese medicine that offer relief and immune support to boost our body’s virus fighting abilities to maintain wellness. Depending on your illness, there are different foods, essential oils, herbs, spices, and tools to alleviate symptoms and aid healing.

Treating Colds

Traditional Chinese Medicine’s (TCM) approach to healing from a cold is to bolster the body’s first lines of defense- the skin, nose, mouth, and throat, and encourage sweating to expel the virus from the body. It’s also important to decide whether your symptoms are more “heat wind”- sore throat, fever, thirst, nasal congestion yellow phlegm, or coughing up yellow mucus, or “damp wind”- sneezing, runny nose with clear or white phlegm, itchy throat, coughing up clear or white mucus, and body aches. This determination will help you decide which remedy is best for healing your particular cold. Each type of cold is best treated with warm liquids and broth based soups, and foods that are easy to digest like rice. For “heat wind” colds, drink peppermint tea, and cooling fruits like oranges and other citrus fruits. In both cases, avoid dairy, sugar and fried foods. For a “damp wind” cold, add warming ingredients like cinnamon, ginger, green onion, and garlic to your soup.

Miso Soup with Scallion and Ginger

Fermented black beans and scallions are a TCM remedy for early cold treatment. These ingredients work together to warm the body. Miso soup is rich in essential vitamins, minerals, and probiotics, and combined with warming ingredients like scallion and ginger, it is ideal for boosting the immune system and pushing the cold out of the body. Drinking something warm and then bundling up for a rest heats your body inside and out, emboldens your body to be strong against external environmental factors, causes a light sweat, opens your pores, and fortifies your body’s defenses.

Ingredients:

• 1 tbsp miso paste

• 1-1.5 cups water

• 1 tbsp sliced scallion

• 2 tsp peeled and slivered garlic

Instructions:

• Bring the water to a boil, pour into a bowl with the miso paste. Stir until dissolved

• Add ginger and scallions

• Drink miso soup while it is still steaming

• Bundle up in warm comfortable clothing and get into bed, covering yourself with a warm blanket. You want to be warm enough to break a light sweat. Do not let your body catch a chill

• It is best to nap or go to bed for the night after drinking this soup, letting your warm body rest

Damp Wind Remedies

Sweat these symptoms out with a sauna or hot bath. Incorporate foods like ginger, garlic, mustard seed and greens, grapefruit peel, cilantro, parsnips, scallions, cinnamon, basil, soup, rice porridge, and eating less to avoid overwhelming the system with digestion

Other suggestions:

• Lightly boil garlic, ginger, green onion, basil, mustard, or cinnamon in water for 5 minutes. Drink the tea warm, go to bed and bundle up, allow sweating

• Brew cilantro and ginger together into a tea

• Brew scallion and basil together into a tea

• Make a tea from dried grapefruit peel

• Make a tea from parsnips and ginger

• Avoid shellfish, heavy proteins and fats, meat, and all vinegars because vinegar closes the pores and negates the benefits of sweating

Heat Wind Remedies

Incorporate mint, cabbage, chrysanthemum, burdock, dandelion, pears, apples, bitter melons, citrus, drink plenty of water, and get plenty of rest

Other suggestions:.

• Drink cabbage broth

• Brew cilantro and mint together and drink

• Drink mint, chrysanthemum, and dandelion teas

• Drink mint, dandelion, and licorice teas

• Drink burdock tea

• Use White Flower Analgesic Balm to ease nasal congestion

• Avoid shellfish, meat, vinegars, drafts, and hot foods

Tea Tree Oil and Salt Water Throat Rinse

A sore throat is a clear sign of an impending cold, and is usually caused by a post nasal drip. When the immune system is challenged, it produces mucus to capture and kill foreign pathogens. This extra mucus can irritate the throat membrane and cause a sore throat and infection. A simple gargle with salt water and tea tree oil is soothing and neutralizes invading pathogens and microbes, lessening the chance of infection.

Ingredients:

• 1 cup warm water

• 1 tsp sea salt

• 2-3 drops tea tree oil

Instructions:

• Dissolve a teaspoon of salt into very warm water, then add tea tree drops

• Tilt head back and gargle 5-10 times, letting the mixture penetrate into the sore spots on the throat

• Repeat 1-2 times a day until sore throat is relieved

• Keep your neck covered in a scarf to protect against the cold

Nasal Congestion Relief

Symptoms of the common cold like sneezing, coughing, and a runny nose are not caused by the virus, but by our body’s immune defenses increasing to expel the virus from the body. Within the nasal passage, there is a mucus membrane and tiny hairs that are intended to catch foreign particles and entities from entering the body. When the body is overloaded from pollution, chemicals, fragrances, pollen, or viruses, the body’s response is to generate more mucus, forcing us to blow our noses and expel the virus. An alternative to blowing your nose is a neti pot, which introduces a warm saline solution to the nasal passage, forcing mucus out while soothing and neutralizing any irritants.

Neti Pot Instructions:

• Prepare a saline solution with 1 cup of lukewarm water and ¼ teaspoon sea salt, and fill the neti pot- water too hot can burn, and too cool is not soothing. Ensure the correct proportions of salt to water to avoid burns and aggravation from the salt

• Lean over your sink and tilt your head to the side, with your forehead lower than your chin

• Insert the spout of your neti pot into your nostril, creating a seal

• Be very careful not to inhale

• Gently pour in and across your nasal cavity and out the other nostril- gravity allows the water to flow correctly. Be sure to breathe through your mouth and relax

• If it drains out your mouth, lower your forehead in relation to your chin

• Remove the spout from your nostril and gently blow your nose without closing off one nostril- blowing out one nostril with the other plugged can harm your eardrums

• Repeat on the other nostril

• Thoroughly clean your neti pot with soap and hot water

White Flower Analgesic Balm

Developed in 1927 by Gan Geog Eng of Singapore, White Flower Analgesic Balm, also known as Pak Fah Yeow and Bai Hua You, was originally intended for private use, but became popular through the demand of friends and family who liked it so much. The trademark was registered in 1935 and sold in Singapore and Penang, and in 1951, he entered the Hong Kong market. From there, it became a leading product in the Far East. It is made from camphor, menthol, Methyl Salicylate, as well as eucalyptus, lavender, and peppermint oil. It is used for minor aches and pains, sore muscles, sore joints, inflammation, hot areas, and to relieve nasal congestion and headaches.

Apply a few drops of the oil to the affected area and gently rub in. Use 2-3 times a day, and wash hands after each application. For nasal congestion, inhale the White Flower while holding the bottle a few inches from the nose, or apply 1 drop under the nose with a cotton swab. To treat headaches, apply with a clean cotton cloth to the temples, forehead, neck, top of head, or any other painful spot, while carefully avoiding the eyes, mucus membranes, sensitive tissue, or broken skin. Avoid applying to open wounds or damaged skin.

Colds and the flu can take their toll on the body, but recognizing your symptoms and treating accordingly will help pass the virus through faster. Make sure to eat warm foods that are easy to digest, keep your body warm, allow yourself to sweat, keep your nose, mouth, neck, and chest covered from cold winds, try a neti pot to expel mucus from the body, or white flower oil for symptom relief. Stay hydrated with peppermint tea to cool the body, or add ginger to warm the body. Treat based on your symptoms to best support your body’s natural immune responses,

Resources

“Benefits of White Flower Oil”. Retrieved from https://lkacupuncture.com/benefits-of-white-flower-oil/.

“Central Family Practice-White Flower Oil”. Retrieved from https://central-family-practice.myshopify.com/products/white-flower-oil#:~:text=White%20Flower%20Analgesic%20oil%20or,sensitive%20tissue%20or%20broken%20skin.

“Fight your cold and flu with traditional Chinese medicine”. Retrieved from https://www.allinahealth.org/healthysetgo/care/fight-the-cold-and-flu-with-chinese-medicine#:~:text=Eat%20plenty%20of%20broth%2Dbased,oranges%20and%20other%20citrus%20fruits.

“How Neti pots can clear your sinus problems”. Retrieved from https://www.orientalwisdom.com.au/2018/09/02/how-neti-pots-can-clear-your-sinus-problems/.

“TCM tea recipes to treat the common cold”. Retrieved from https://www.acupunctureinmichigan.com/tcm-tea-recipes-to-treat-the-common-cold.

“White Flower Oil”. Retrieved from https://www.modernherbshop.com/White_Flower_Oil_for_Simple_Headache_Congestion_p/whitefloweroil.htm.

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/.

Three-Dimensional and Connected Breathing in Autumn

As the weather transitions from warm and sunny to cold and gray, our bodies require different care techniques to maintain physical, mental, and emotional balance and wellness. Autumn is connected to two organs: the lungs, yin, and the large intestine, yang. The lungs are associated with the emotions sadness and grief, and the large intestines are associated with letting go of emotional and physical waste.

Since autumn is a time of turning inwards compared to the outward expansion of summer, it is essential to set boundaries, organize, communicate your needs, and process your emotions. Nurture your lungs through belly and lateral breathing, bring oxygen rich blood to your organs, aid digestion, and fully eliminate any waste and feelings you have been holding on to all summer. This is a time of introspection, a time to let your body fully relax after the hustle and bustle of summer, and a way to do that is through the techniques of three-dimensional breathing and connected breathing.

Three- Dimensional Breathing

While belly breathing helps prepare your body and organs for the transition from summer to fall, and lateral breathing brings oxygen rich blood to all your organs, supporting digestion, Three-Dimensional Breathing allows your body to fully relax and lean into the contractive nature of autumn. Centering on the lower back, this breathing technique massages the lower back, opens up movement, signals to your adrenals to calm down, and carries oxygen to the kidneys.

Bringing fresh, oxygen rich blood to your kidneys allows them to function properly, and your adrenals will finally have a break after being overstimulated by the expansiveness of summer.

How to Three-Dimensional Breathe

• Lay on your back with your knees up, and press your lower back into the floor

• Inhale, directing your breath to your back, behind the navel, then fill up in all directions, like a balloon

• Try not to flex any muscles- remain relaxed

• Keep inhaling until you feel your ribcage expand, then release

• Repeat this method of breathing until you feel movement in the back, and then begin integrating the back

• To integrate the back, stand with your feet shoulder width apart

• Place your hands on your lower back and try the breathing technique again, and feel the back expanding with your inhale

• Check to make sure your body is still relaxed and that you have not flexed any muscles or tightened any joints

• Then make loose fists with your hands, and knock, or tap, on the lower back, avoiding the spine. Do this for a full minute, then rub the area with your palms or knuckles

• At this time, the area should feel warm due to blood flow

Connected Breathing

The final step in this deep breathing practice is connecting all the techniques: belly, lateral, and three-dimensional breathing, together. Functions of the whole body are physiologically connected, and no organ operates independently. Connecting our breath to these intricate pathways brings the body into harmony by integrating the physical, emotional, and mental aspects of the whole person.

How to Connect your Breath

• Lay on your back on the floor with your knees up

• Breathe into your belly- read our previous blog post Unwinding Your Belly

• Transition into Lateral Breathing- read our previous blog post Lateral Breathing and Immune Support

• Rest for a few breaths, then combine belly and lateral breathing for a few breaths

• After a few repetitions, breathe into your back, expanding against the floor

• Breathe like this, three-dimensionally, for several breaths

• Rest again for a few breaths, then then on your next inhale, combine belly, lateral, and three-dimensional breathing, and fill your abdomen fully

• When the abdomen is full, breathe in even more so your chest expands- this relaxes the ribs, chest, neck, throat, and the upper lobes of lungs are able to fully expand and taken in copious amounts of oxygen

• It is important to remember, at all stages of breathing, to breathe in through your nose and exhale through your mouth. When you exhale, let your chest collapse first, then the ribs, and finally your belly.

• Keep practicing, and pay attention to what you feel within your body as you breathe deeper- note where you feel tension or pain

Practicing belly, lateral, three-dimensional, and connected breathing brings the mind, body, and emotions into a state of awareness and relaxation, and is a way to check-in with yourself and evaluate your state of well being. Autumn provides the opportunity to slow down, to lean into relaxation, and to prepare your body for the months to come. While summer is about moving, making plans, socializing, and taking advantage of every minute, autumn is about you and reconnecting to yourself. Focus on lung and intestinal health, immunity, releasing stored emotions, and relaxing while breathing deeply.

References

“Breathing Exercises For Autumn”. Retrieved from https://fiveseasonshealing.com/breathing-exercise-for-autumn/.

Cavaliere, Stephen and Post, Allison. “Unwinding the Belly: Healing with Gentle Touch”.

Kauffman, Jaime. “What Chinese Medicine Has to Say About Fall”. Retrieved from https://mendacupuncture.com/what-chinese-medicine-has-to-say-about-fall/.

Odell, Megan. “Moving into Autumn with Traditional Chinese Medicine”. Retrieved from https://ncim.org.uk/moving-into-autumn-with-tcm#:~:text=Within%20TCM%2C%20Autumn%20is%20the,to%20weather%20this%20seasonal%20change.

Sonmore, Steven. “Enjoy the Energy of Fall: Autumn and Traditional Chinese Medicine”. Retrieved from https://www.acufinder.com/Acupuncture+Information/Detail/Enjoy+the+Energy+of+Fall+Autumn+and+Traditional+Chinese+Medicine.

Zappin, Benjamin. “Autumn Health Tips from Chinese Medicine”. Retrieved from https://fiveflavorsherbs.com/blog/autumn-health-tips-from-chinese-medicine/.