10 Things I've learned about Chronic Illness

• Chronic disease affects approximately 133 million Americans, which is 40% of the total population.. 

• According to the National Institutes of Health, up to 23.5 million Americans suffer from an autoimmune disease—and the prevalence is rising. 

• According to the American Autoimmune Related Diseases Association (AARDA), the average time for diagnosis is 4.5 years and during that period the patient typically has seen four doctors. 

• About 20 percent of American adults — 50.2 million people — live with chronic pain.

Chronic illness is THE health crisis of our generation. Heart disease, diabetes, autoimmune disease, chronic viral infections, chronic pain, Covid long haul syndrome  and more affect 40% of the population and that number is rising. I treat many patients dealing with some sort of chronic pain and/or illness. Most come to me after years of struggling, and after standard medicine has failed to help. Some feel awful all the time but have not gotten a diagnosis. Many have been in pain for years with no relief. Some have lost hope which is heartbreaking but understandable – dealing with chronic illness is a full time job, and can be debilitating, frustrating, frightening, expensive, isolating, and depressing.  

One of my acupuncture teachers used to say that western medicine is the best at treating acute conditions, and the worst at treating chronic ones, and for many reasons, I agree. The over-specialization of medicine, the primary care shortage, and the lack of time in the treatment room can make it difficult to put all of the chronic illness puzzle pieces together. But other practitioners, like acupuncturists and functional medicine doctors can be helpful. I have had my own experience with late stage lyme disease, so I have experienced first hand how difficult it is to get a diagnosis, and how difficult it is to get help. Here are some things I’ve learned from treating patients, and being a patient. 

1.Your tests may all come back normal

There is the possibility that you can feel so awful it feels like you are dying, but all the major medical tests come back normal. That ends up being good news and bad news. Good news that you are not in fact suffering a heart attack or stroke or kidney failure, but bad news that your symptoms don’t have a simple explanation. This does not mean that there is nothing wrong. Trust how you feel. 

2. You are not crazy

If your tests do come back normal, and your doctor can’t find a reason to explain your symptoms, you may start to feel (or be treated like) this is “all in your head.” But I am here to tell you that you are not crazy, it is not in your head, and any medical professional who treats you that way is not the one for you. Yes, it is important to advocate for yourself in any medical situation, but it borders on abusive to have someone not believe you, to infer that your debilitating physical symptoms are somehow psychosomatic, simply because they cannot solve the puzzle of what is actually going on. Trust yourself. If you feel awful there is a reason. You are not crazy. Find a doctor that believes you, and has the time and energy to help you solve the puzzle.

3. It’s usually more than one thing

I find that with chronic illness, it is generally a combination of factors that tip the scales and push the body into a crisis situation. It could be a genetic predisposition, combined with a lingering virus, a period of extreme stress, poor sleep, diet, environmental toxins, immune deficiency, even exposure to extreme weather like a sunburn or freezing temperatures. It inevitably ends up being a “straw that broke the camel’s back” situation. One of these things is not enough to make you ill, but a combination of them, over time might be. 

4. There may not be a quick fix

You have to change your lifestyle. You cannot cure a disease while enmeshed in the same circumstances that created it. You will most likely need to change the way you eat, how much you sleep, how many hours you work, or how you workout. You may need to switch your personal care and cleaning products. You may need to supplement with vitamins, minerals, and herbs. You may need to commit to acupuncture, massage, physical therapy, or functional medicine. And it will most likely take time. It won’t be an instant fix – more likely small steps towards feeling better over a long period of time. But just be prepared for that ahead of time, and manage expectations. You will need patience, and persistence. All of this can seem daunting, but I think it is empowering. You do have some control over your healing process. Making necessary changes will support and speed your recovery. 

5. Diet matters

More and more science is backing up what we already suspected – your immune system starts in the gut. I would even suggest that when you are ill, almost nothing is more important than what you are putting in your body. In Chinese medicine, we generally advocate for staying away from the “big three” – gluten, dairy, and sugar. They are inflammatory, and create “phlegm”, which causes many systemic problems. In general it’s a safe bet to try eliminating them first. In addition, I would recommend eating organic, and eating real food – i.e. nothing that comes out of a box, bag, can, or the freezer section. But working with a practitioner (acupuncturist, functional medicine doctor, nutrition counselor) is best –  to come up with an individualized plan, exploring vitamin and mineral deficiencies, trigger foods, anti-inflammatory protocols and more. 

6. Exercise can help or hurt

Moderate exercise can help, but for many, especially those dealing with autoimmune conditions, Lyme, EPV (Epstein Barr Virus), ME/CFS (Chronic Fatigue Syndrome), or even long term Covid, an intense workout can trigger symptoms and make you feel worse. Over exercising can make inflammation worse and trigger a flare up. And any activity that puts you into “fight or flight” mode, is going to raise cortisol and lower your immune system. It may take some time to sort out your “sweet spot” but I find walking and low impact yoga to be beneficial with little risk of negative impact. Start with 20-30 minutes of either and see how you feel. 

7. Explore acupuncture and herbs

Chinese medicine is by nature more wholistic – we look at the whole person, not just individual symptoms. We take into consideration history, symptoms, pain patterns, mental and emotional state, diet, sleep, work habits, and more. There is no such thing as too much information. Most appointments are an hour or more, so we have the time to listen and ask questions. One of my teachers called it being a “relentless detective” and that is what it feels like. We are trained to identify and treat patterns, many of which do not have a western equivalent. We treat all of your symptoms, so you don’t have to bounce from doctor to doctor. And we see you regularly, so we can monitor and adjust treatment as needed.

8. Functional medicine 

I am a huge fan of functional medicine for any complex ongoing illness. They are medical doctors (or nurse practitioners) but they incorporate alternative modalities. They test for things your GP is not necessarily looking at like viruses, parasites, heavy metals, food allergies, vitamins and mineral deficiencies, histamine levels, hormone levels, and more. And they often offer creative treatment strategies. Whenever I have a problem I can’t solve on my own in the treatment room, or with my own health, I consult my functional medical doctor. 

9. Stress makes it worse

Stress makes any physical ailment worse, but I believe it is of particular importance for anyone dealing with chronic illness. Prolonged periods of stress can suppress the immune system, leaving you vulnerable to viruses, bacteria, and parasites. It can lead to adrenal fatigue, or HPA (Hypothalamus, Pituitary, Adrenal) axis dysregulation, which can cause neurological or cardiac symptoms. It elevates histamine levels and exacerbates systemic inflammation. It even makes pain worse. Any treatment of chronic illness has to include some sort of stress management plan – yoga, meditation, acupuncture, massage, taking a walk, being in nature, napping, reading a book – really whatever works for you. But it is an important part of treatment. 

10. Celebrate small accomplishments

Don’t lose hope. I know first hand how frustrating it can be when you feel unwell for months, or even years! Try not to compare where you are today to where you were before you got sick. Compare where you are today to where you were yesterday or last week, or last month, and celebrate those small victories. Maybe this week you can do 30 minutes of yoga when last week you could only do 20. Maybe this month you are getting a solid 8 hours of sleep when last month you were struggling with insomnia. Maybe today you had dinner with a friend when not too long ago that was unthinkable. You can and will feel better, one small step at a time.

Food As Medicine -- What to Eat in a Pandemic

In Chinese medicine all food is considered medicine. There is no such thing as “good” or “bad” food, they all have a purpose and are used to treat different things. Diet is not one size fits all, what is healthy for one person may not be healthy for another. But there are some general rules for helping your body build the resources it needs for healthy immune function, and right now that is the most important thing. Below are some basic dietary suggestions to support your immune system.

1. Feed Yourself

This is not the time to be on a diet. One of the obstacles I come across in the treatment room is that most ideas about healthy eating seem to center around dieting, omitting foods from the diet, or restricting calories. Now is not the time for restriction. According to Chinese Medicine, it is important to feed your body the nutrients it needs to create Qi (vital energy), blood, fluids and Wei Qi, which is essentially your immune system. Eat a balanced diet of whole, real, cooked foods. For a general rule about how to eat healthy, I agree with food author Michael Pollan, “eat real food, not to much, mostly plants”

2. Cook Your Food

It is not just about eating healthy foods. You also want those nutrients to be easily digestible and readily available. Basically, you want to do some of the work for your digestive system.

• Cook your vegetables.

• Stay away from salads: they are cold, and incredibly hard for your body to break down.

• Sprout your legumes.

• Use warming spices.

• Add in healthy whole grains, like rice. White rice got a bad rep somehow but it is not a processed carb! It is a whole grain, very easy to digest and positively packed with readily accessible energy. In fact the hinese symbol for Qi depicts steam rising from cooking rice. It is one of the best things to eat when you are sick or recovering.

3. Support your good bacteria with fermented foods

Your microbiome is the system of “good” bacteria in your gut. Recent studies have shown that the health of your microbiome affects your digestion, your mood and most importantly right now, your immune system. The easiest way to support your gut is adding in fermented foods which are packed with probiotics. And avoiding processed sugars and processed carbs which feed the “bad” bacteria, creating imbalance.

4. Nourish fluids

It is important to stay hydrated. Yes drink plenty of water, but truly the best way to nourish fluids is through the food you eat. Add soups, stews, porridges and congees to your diet. For example breakfast should be something warm and wet like congee or oatmeal.

5. Avoid Dairy

I think it is better to add than subtract when you are making dietary changes, but the one thing I would recommend staying away from right now is dairy. It is cold and damp and creates phlegm, which can clog up digestion and make the lungs vulnerable.

STAY CALM AND SUPPORT YOUR IMMUNE SYSTEM

Everyone is anxious about the Coronavirus right now, and perhaps feeling a bit helpless. But there are things you can do to protect yourself. Some are common sense (wash your hands) and some are rules for general well being (eat well, rest well, stay hydrated). Here are some additional suggestions to support your immune system during this time:

1. One of the best things you can do for your overall health is get more sleep. Many disease-fighting substances are released or created while we sleep. Our bodies need these hormones, proteins, and chemicals in order to fight off disease and infection. Sleep deprivation decreases the availability of these substances leaving us more susceptible to the viruses and bacteria we encounter. This can also prolong recovery time, as our bodies lack the resources to properly fight whatever it is that is making us sick. (read more here:)

2. Stay Hydrated. Chronic dehydration deteriorates health and leaves us open to infection. Limit dehydrating liquids like alcohol and coffee, and drink more water and herbal tea. And the best way to hydrate is through your diet. Add soups, stew, congees and porridges, and lots of fruit and (cooked) veggies.

3. Bone broth is the new chicken soup. It is incredibly fortifying, and builds Jing or “essence” which is the ultimate resource. It also fights infections like colds and flu, heals leaky gut, reduces joint pain and inflammation, helps with bone formation and repair, and as a super side effect, it is amazing for you skin, hair, and nails!

4. Kitchen and garden herbs are a super easy way to support immune function. Common kitchen herbs like garlic, oregano, basil, thyme, clove and ginger have antibacterial and antiviral properties. Garden herbs like echinacea, and goldenseal boost immunity.  And honey is both a food and a medicine and can be used for combating infections, and even treating allergies.

5. Essential oils have a long and documented history of improving immune function. There are stories as early as the 15th century of thieves using essential oils to protect themselves from bubonic plague as they robbed the sick (thus the popular ‘thieves” blends…) Oregano oil is a powerful antibacterial, and basil is an antiviral. Thyme and eucalyptus support respiratory issues, and ginger and clove are warming. You can use them in a diffuser, a bath, a steam or rub them on your chest. It is easy to make a blend yourself, or check out my “Immunity” blend here:

6. Vitamin C is an immune system superhero. It encourages the production of white blood cells which help protect the body against all infections. It is an essential part of the skin’s defense system, and has been shown to shorten wound healing time. In addition, Vitamin C is a strong antioxidant, offering protection from free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. Take your vitamin C!

7. Moderate exercise has been proven to increase white blood cell numbers and activity. But there is such a thing as too much or too little. The sweet spot seems to be 30-60 minutes. Much more that and your stress hormones go up, which impedes your immune system. Also moderate intensity is best -- like brisk walking, easy jogging or cycling. And consistency is very important. Aim for 30 mins every day to effectively support immunity.

8. Acupuncture can regulate immune function and treat the underlying cause of the disease by reducing symptoms, speeding up the healing of infection and normalizing the body's immune response. It builds “Wei Qi” which is like an invisible field of energy in the body, which protects it from EPF’s (external pernicious factors). Regular acupuncture has been shown to be effective in treating asthma, allergies, rheumatoid arthritis, lupus, colds and infections.

 9. When extra support is needed I turn to Chinese Patent herbal formulas.  I like Jade Windscreen or Immune Plus by Evergreen. They both contain Astragalus, which has been proven to be effective at boosting immunity and warding off airborne pathogens. In fact, Astragalus root (or Astragali Radix), is considered “the best immune tonic herb in stabilizing and strengthening the protective ‘Qi’ in your body” in original Chinese medicine texts. I always have some in my medicine cabinet, and I start taking it the minute I feel rundown.

10. Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. It has been shown to shorten the duration of the flu, and lessen the severity of symptoms. It also reduces cold duration, reduces inflammation, supports skin health, acts as a natural diuretic and even manages diabetes.  It is super easy to make into a syrup and use daily as an immune tonic. Recipe below:

Simple Spiced Elderberry Syrup

Prep time:  5 Minutes

Cook time:  60 Minutes

Total time:  1 Hour 5 Minutes

Yield: 2 cups

A simple home remedy to boost immune health and treat the common cold or flu

Ingredients

• 1 cup fresh or ¾ cup dried elderberries

• 3 cups water

• 2 Tbsp fresh sliced ginger

• 1 tsp cinnamon or ½ cinnamon stick

• 1 tsp cloves

• 1 cup raw honey

Make It Like So

1. Place elderberries, water, ginger, cinnamon and cloves in a pot. Bring to a boil and reduce to a simmer for 45 minutes to one hour.

2. Remove from heat and using a fine mesh sieve or cheesecloth, strain out mixture. Transfer liquid to a jar and stir in 1 cup of honey.

3. Keep in the fridge sealed for 2-3 weeks.

Don't Stress Out About Flu Season

The only way to truly protect yourself during flu season is to have a healthy immune system. And the only way to have a healthy immune system is to be well fed, well rested, and hydrated. Your immune system is miraculous -- we are exposed to multitudes of germs every single day and almost never get sick because our immune systems are working. Until they don’t. Because we are depleted. Because we are overtired, stressed, not eating healthy foods, etc. Luckily there are many things we can do to support our immune systems and a little TLC goes a long way: 

1. Wash your hands. (NOT with hand sanitizer or antibacterial soap)! The single best way to stop the spread of disease is hand washing. So, wash your hands often. But bear in mind that a healthy immune system starts with healthy gut bacteria! So, don’t kill off the good guys with hand sanitizers and antibacterial soaps. Soap and water will do just fine.

2. Stress Less. I know this is easier said than done but stress is the number one enemy of your immune system. When your nervous system is in “fight of flight” your immune system is literally switched off. Try and spend some time in “rest and digest’ every day, weather that is meditating in the morning, walking through the park at lunch, yoga after work, or turning your phone off on the weekends. Be disciplined about your downtime!

3. Wear a scarf. In Chinese medicine, cold and wind are considered an EPF’s (external pernicious factors) They can access your system through a point at the back of your neck and bring on a cold. This may sound a little farfetched, but when you get sick your neck gets achy. And your glands get swollen! So, I think it is best to keep this area protected.

4. Cook your veggies. Winter is not the time for salads and green juices. It is not the time for a cleansing diet. It is best to eat warming, building foods that nourish and fortify! So, roast your veggies, try healthy grains, cook soups, stews, and congees. And add in warming spices like ginger and cayenne.

5. Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system. Kitchen Herbs like oregano, basil, thyme and rosemary all have antibacterial and antiviral properties. And my personal favorite is mega doses of Vitamin C!

6. Get 8 hours of sleep. When you are depleted your defenses are down. Don’t get depleted. Winter is the time to rest and recharge -- take advantage of the cold and the dark and stay in! Go to bed early! I think it may be the single most important thing you can do for your immune system, and your overall health.

7. Get Acupuncture. Acupuncture is a great immune booster. It supports the wei qi, or defensive qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. And it also alleviates stress which in turn supports immunity.

Self Care for a Healthy Pregnancy

Before during and after pregnancy, self care ceases being a luxury and becomes a medical necessity. Preparing for and recovering from pregnancy should be the same as training for and recovering from a major athletic event like a marathon or an Iron man (one that lasts 18-24 months!). Your body needs the same sort of support. In China, after birth, a mother is not allowed to get out of bed for a month! She is fed healing soups and tonics to help her regain her strength and heal her body. Since that is not the culture we are immersed in, it is even more important that we find ways to fortify and replenish ourselves throughout the pregnancy cycle. Here are my suggestions!

1. Get acupuncture. Before during and after your pregnancy, acupuncture and herbs can help with;

-- fertility issues

-- balancing your hormones

-- building and restoring your resources (blood, qi, energy)

-- stress management and anxiety

-- muscle pain

-- lactation

-- headaches

-- morning sickness

-- lower leg swelling

-- depression

-- sleep problems

-- constipation

-- sciatica

-- heartburn and more

In addition to increasing your odds of a natural pregnancy, acupuncture has been shown to be effective partner for IUI and IVF treatment-- recent studies show a 26% increase in conception rates when acupuncture was used in conjunction with western fertility treatments.

2.  You cannot be on a diet. You cannot be on a diet before, during or after your pregnancy. For starters you need somewhere around 20% body fat for optimal fertility. And your body needs healthy fat, protein, and carbs to build the resources it needs to create a human being from scratch. It needs resources to carry you through birth, and it needs resources to recover. You cannot do this on green juice and salad. Healthy eating is not one size fits all. There is a big difference between a cleansing diet and a building one. And you need to be on a building diet through the pregnancy cycle. You do this by eating lots and lots of healthy fats and cooked veggies (not raw) and adding carbs back into your diet and upping your red meat intake (if you eat meat, if not I would recommend some blood building herbs). Think comfort food. Think stick to your ribs. Healthy of course, but real substantial food to build strength and endurance, as if you were training for or recovering from an athletic event...because you are!

3.  Manage Stress.  I know, easier said than done! But in my experience, stress is one of the main obstacles to conception, a smooth pregnancy, and recovery.  Basic neurology dictates that our central nervous systems are either in “fight or flight” or “rest and digest”. When in fight or flight, all bodily functions not directly related to our ability to survive are switched off. Non-essential bodily functions include digestion, immune function (including tissue repair!) and you guessed it, reproduction. One of the best things you can do before after and during pregnancy is find ways to alleviate stress. That is going to look different for everyone. It may mean working less, or turning your phone off on the weekends, or cultivating a yoga or meditation practice, or gardening or spending time alone. Truly, whatever works. But spend more time in “rest and digest”. Not only will you have an easier pregnancy, but you will improve your overall health.

Immune Boosters for Flu Season

In Chinese medicine the best time to treat an illness is before it happens. And as we head into cold and flu season, the best offense is a good defense. A strong immune system is all you need to navigate the cold, wet, windy days of winter (and all of your sneezy coughy friends, coworkers, and kids!). Here are my favorite immune boosters:

1. Acupuncture can regulate immune function and treat the underlying cause of the disease by reducing symptoms, speeding up the healing of infection and normalizing the body's immune response. It builds “Wei Qi” which is like an invisible field of energy in the body, which protects it from EPF’s (external pernicious factors). Regular acupuncture has been shown to be effective in treating asthma, allergies, rheumatoid arthritis, lupus, colds and infections.

2. Kitchen and garden herbs are a super easy way to support immune function. Common kitchen herbs like garlic, oregano, basil, thyme, clove and ginger have antibacterial and antiviral properties. Garden herbs like echinacea, and goldenseal boost immunity.  And honey is both a food and a medicine and can be used for combating infections, and even treating allergies.

3. Bone broth is the new chicken soup. It is incredibly fortifying, and builds Jing or “essence” which is the ultimate resource. It also fights infections like colds and flu, heals leaky gut, reduces joint pain and inflammation, helps with bone formation and repair, and as a super side effect, it is amazing for you skin, hair, and nails!

4. One of the best things you can do for your overall health is get more sleep. Many disease-fighting substances are released or created while we sleep. Our bodies need these hormones, proteins, and chemicals in order to fight off disease and infection. Sleep deprivation decreases the availability of these substances leaving us more susceptible to the viruses and bacteria we encounter. This can also prolong recovery time, as our bodies lack the resources to properly fight whatever it is that is making us sick. (read more here:)

5. Essential oils have a long and documented history of improving immune function. There are stories as early as the 15th century of thieves using essential oils to protect themselves from bubonic plague as they robbed the sick (thus the popular ‘thieves” blends…) Oregano oil is a powerful antibacterial, and basil is an antiviral. Thyme and eucalyptus support respiratory issues, and ginger and clove are warming. You can use them in a diffuser, a bath, a steam or rub them on your chest. It is easy to make a blend yourself, or check out my “Immunity” blend here:

6. Vitamin C is an immune system superhero. It encourages the production of white blood cells which help protect the body against all infections. It is an essential part of the skin’s defense system, and has been shown to shorten wound healing time. In addition, Vitamin C is a strong antioxidant, offering protection from free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. Take your vitamin C!

7. Moderate exercise has been proven to increase white blood cell numbers and activity. But there is such a thing as too much or too little. The sweet spot seems to be 30-60 minutes. Much more that and your stress hormones go up, which impedes your immune system. Also moderate intensity is best -- like brisk walking, easy jogging or cycling. And consistency is very important. Aim for 30 mins every day to effectively support immunity.

8. When extra support is needed I turn to Chinese Patent herbal formulas.  I like Jade Windscreen or Immune Plus by Evergreen. They both contain Astragalus, which has been proven to be effective at boosting immunity and warding off airborne pathogens. In fact, Astragalus root (or Astragali Radix), is considered “the best immune tonic herb in stabilizing and strengthening the protective ‘Qi’ in your body” in original Chinese medicine texts. I always have some in my medicine cabinet, and I start taking it the minute I feel rundown.

9. Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. It has been shown to shorten the duration of the flu, and lessen the severity of symptoms. It also reduces cold duration, reduces inflammation, supports skin health, acts as a natural diuretic and even manages diabetes.  It is super easy to make into a syrup and use daily as an immune tonic. Recipe below:

Elderberry syrup

Simple Spiced Elderberry Syrup

Prep time:  5 Minutes

Cook time:  60 Minutes

Total time:  1 Hour 5 Minutes

Yield: 2 cups

A simple home remedy to boost immune health and treat the common cold or flu

Ingredients

• 1 cup fresh or ¾ cup dried elderberries

• 3 cups water

• 2 Tbsp fresh sliced ginger

• 1 tsp cinnamon or ½ cinnamon stick

• 1 tsp cloves

• 1 cup raw honey

Make It Like So

1. Place elderberries, water, ginger, cinnamon and cloves in a pot. Bring to a boil and reduce to a simmer for 45 minutes to one hour.

2. Remove from heat and using a fine mesh sieve or cheesecloth, strain out mixture. Transfer liquid to a jar and stir in 1 cup of honey.

3. Keep in the fridge sealed for 2-3 weeks.

In Defense of Rest

Winter is the time for rest. In 5 Element Chinese Medicine there is literally a time and season for everything. From the burst of creative energy in spring to the blossoming of summer to the decline and harvest of fall. At the end of this creative cycle is winter, the most yin time of year. Ruled by the element of Water, it is a time to rest, go within and gather resources both physical and emotional. A time for internal work instead of external work, and self reflection. I think it brings us back to our essence. Like the trees whose sap moves down to the roots, it give us the opportunity to do the same.

I once dreaded winter and would count the days until summer, but it has become my favorite season. By the time January rolls around I am usually physically tired and mentally scattered. I find myself craving quiet and unscheduled time. The word that resonates with this time of year is resources. It feels necessary to me to restore my resources  -- physical, emotional, mental, energetic -- and spend some time reflecting on how I want to spend them moving forward

It feels incredibly indulgent in our present culture to give oneself “downtime” but it is essential -- you cannot drive a car without gas or continue spending money if your bank account is empty. Winter is truly the time to refill the tank, to put resources “in the bank” to spend later. The majority of the patients I treat are experiencing the negative effects of stress and depletion. Taking this time for self care and rest not only improves your mental health, but your physical health as well.

A good place to start is getting 8 hours of sleep a day. Several studies have proven that sleep improves our overall health, and helps us maintain our bodies’ vital functions.

This Harvard Medical Study documents the physical benefits of sleep, and the detrimental effects of insufficient sleep:

“One of the most important...functions may be to provide cells and tissues with the opportunity to recover from the wear and tear of daily life. Major restorative functions in the body such as tissue repair, muscle growth, and protein synthesis occur almost exclusively during sleep”.

“Many other conclusions about the role sleep plays in maintaining health have come from studying what happens when humans and other animals are deprived of the sleep they need for example, scientists have discovered that insufficient sleep may cause health problems by altering levels of the hormones involved in such processes as metabolism, appetite regulation, and stress response”.

So! In defense of rest, and restoring our resources this winter, I highly recommend doing less, resting more, and getting 8 hours of sleep a night (and naps on weekends!) To inspire you here are some additional benefits of sleep:  

Sleep:

• Boosts your immune system.

• Improves your memory.

• Restores and energizes.

• Stimulates creativity.

• Improves concentration and productivity.

• Slows down the aging process.

• Helps with weight maintenance

• Makes you happier

• Increases pain tolerance

If you are having trouble sleeping, DM me to schedule an acupuncture treatment.  

And check out my suggestions on Elite Daily for acupressure points for insomnia:

Winter Wellness

Tis the season for cold and wet weather, for colds and flu, for holiday and work stress, and for travel. It is also the season for self care, and rest, healthy habits and new years resolutions! As the weather grows colder, and the nights grow longer, this is the perfect time of year to reassess our habits and make time for ourselves. Here are my winter wellness self care suggests:

1. Get Acupuncture. The best time to treat any ailment is before it starts. Acupuncture and Chinese Medicine are uniquely positioned to find imbalances before they progress into more serious conditions. Acupuncture supports the wei qi, which is like an invisible shield -- circulating and protecting the body against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. In addition, acupuncture alleviates stress, which impacts our physical, mental, and emotional well being.

2. Stress Less. I know this is easier said than done but stress interferes with almost every bodily function -- from digestion, to sleep, to fertility to immune function. When your nervous system is in “fight of flight” all “non essential” systems (ie. anything that is not required to fight or run away from a predator) are literally switched off. We spend many many hours every day in fight or flight, with disastrous effects on our health.Try and spend some time in “rest and digest’ every day, whether that is meditating in the morning, walking through the park at lunch, yoga after work, or turning your phone off on the weekends. Be disciplined about your downtime!

3. Sleep more. When you are depleted your defenses are down. Don’t get depleted. Winter is the time to rest and recharge -- take advantage of the cold and the dark and do less. Aim for 8 hours of sleep a night -- it may be the single most important thing you can do to prevent illness, and improve your overall health.

4. Keep Warm. Wear a scarf. In Chinese medicine, wind is considered an EPF (external pernicious factor) It can access your system through a point at the back of your neck and bring on a cold. This may sound a little far fetched, but when you get sick your neck gets achy, and your glands get swollen. So protect your neck!

5. Cook your food. All of it, even your veggies. Winter is not the time for cold raw food. It is best to eat warming, building foods that nourish and fortify. It is cold outside, so it is very important to stay warm on the inside. Roast your veggies, try healthy grains, cook soups and stews. And add in warming spices like ginger and cayenne. It will improve your digestion, and support your immune system.

6. Try Herbs. Since we are come in contact with coughing and sneezing people every day (thanks morning subway ride!) this time of year it is often a good idea to add some extra herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system. Kitchen Herbs like oregano, basil, thyme and rosemary all have antibacterial and antiviral properties. Or choose a patent Chinese formula like Jade Windscreen or Immune Plus. DM me for more information.

Acupuncture True or False

Acupuncture is becoming more and more mainstream, but many people have questions and concerns before they are ready to start treatment. Some people are unclear about the benefits, and some have false preconceptions. so let’s separate some of the fact from the fiction:

True or False

1. Acupuncture hurts -- False
While the experience will be different for everyone, acupuncture usually does not cause discomfort or pain. Acupuncture needles are the width of a human hair -- 1/40th the size of a hypodermic needle, and most of the time you do not even feel them go in. Once a needle reaches its intended depth, you're likely to feel a mild, dull ache or a slight tingling sensation. Occasionally stronger needling is called but the feeling is not unpleasant, and there is often a sense of relief. Most people begin to relax as soon as the first needle is inserted!

2. Acupuncture can prevent illness -- True
Chinese medicine views the immune system as an “invisible shield” of energy that runs just below your skin called Wei Qi. Acupuncture supports the wei qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. In addition, stress directly impacts immunity, and acupuncture alleviates stress. If you are treating stress you are also treating Immunity.

3. Acupuncture can help you sleep -- True
In Chinese medicine, we view insomnia as a “spirit that is not rooted”. Acupuncture -- and points along the heart meridian in particular -- can ground the spirit and improve sleep. Acupuncture increases the production of neurotransmitters associated with relaxation, and in a study of almost 4,000 patients, acupuncture increased sleep duration better than medications.

4. If you don’t see results in one session Acupuncture is not working -- False
Acupuncture is not a “one and done” type of treatment. It is cumulative, and treats the whole individual -- mind, body and spirit. It often takes a few sessions to unravel the layers. Most illnesses occur gradually over time. Acupuncture can get to the root of the issue, but it also takes time. Generally you should start to feel better after 3-4 sessions, with better results the longer you continue treatment.

5. Acupuncture can alleviate anxiety -- True
There is a growing body of evidence that supports the efficacy of acupuncture for the treatment of anxiety. One promising study from 2015, for example, found that acupuncture improved symptoms in people with anxiety that didn’t respond to other treatments, including psychotherapy and medication. Participants received ten 30-minute sessions of acupuncture over the course of 12 weeks. They experienced a significant reduction in their anxiety, even 10 weeks after treatment.

6. Acupuncturists are not well trained -- False
An acupuncture degree requires a Master’s degree -- that means 3-4 years AFTER undergrad (so 7-8 years total)..That’s pretty much equivalent to med school. The curriculum covers eastern medicine and western biology, including anatomy, physiology, neurology, pathology, and hundreds of hours hands on clinic experience. In addition, many acupuncturists are taking an extra year and getting their doctorates, so they are literally doctors. Acupuncturists are well trained.

7. Acupuncture can alleviate cramps -- True
In chinese medicine we see period pain as stuck Liver Qi. Strong needling at Liver 3 and the points in the sacral foramen immediately “soothe” liver qi, and alleviate muscle cramps. In addition, acupuncture balances hormones, moves and builds blood, and alleviates stress -- all issue that can create period complications.

If you are not quite ready for needles try these acupressure points

8. Acupuncture is not covered by insurance -- False
More and more health insurance policies are offering coverage for acupuncture. Each plan varies, and the most common issue covered is pain management. The proven efficacy and cost efficiency (acupuncture is less expensive than back surgery!) has motivated insurance companies to offer more. Check your policy, or have your acupuncturist check for you.

Solid Earth -- Healthy Digestion Equals Health

Everything starts in the gut! In Chinese Medicine, digestion is ruled by the earth element, and the spleen and stomach handle not only digesting food, but the “transportation and transformation” of resources. They are implemental in the creation of Qi and blood, which are the “fuel” our bodies run on. In addition, recent research has connected the health of the gut not only to digestion, but the health of our immune systems and even our mental health A strong earth element is truly the foundation you need for good overall health. 

In acupuncture, spleen deficiency is very common. In fact, it is one of the main imbalances I treat on a daily basis. I think this is because modern lifestyle choices deeply tax the spleen. For instance, worry depletes the spleen, as does excessive mental activity like studying. Not getting enough rest is a big factor. And our eating habits are not great -- eating at your desk, in front of the TV, or on the run, and eating refined sugar, carbs, dairy and alcohol all contribute to spleen deficiency. 

One of the most common symptoms of an earth imbalance is fatigue. The two telltale signs that you have a spleen imbalance are: the infamous 3 PM slump that has you grabbing an extra cup of coffee midday, and not feeling rested when you wake up in the morning. 

Other symptoms include; 

• Lethargy/depression

• Poor appetite

• Fatigue

• Loose stools/constipation Dizziness

• Diabetes

• Eating Disorders

• Cravings for Sweets

• Abdominal discomfort

• Indigestion

• Bloating and gas (and all digestive disorders)

• Weight gain

• Brain fog

• Weak immune system

• Edema 

Here are my suggestions to support your Spleen: 

1. Get Acupuncture -- Acupuncture is one of the best ways to support the Spleen and build Qi. It is important to differentiate because so many factors are involved -- this is truly one of those situations where 5 people can come in with a spleen deficiency and 5 different treatments would be necessary! The Lung, Kidney, or Liver are often involved, as well as the Stomach, Large Intestine and Small Intestine. Acupuncture can tonify the spleen, resolve damp, build Yang and Qi, and re-establish communication with the other organ systems. Along with herbal support, results can be seen in as few as 3-4 treatments. 

2. Get 8 Hours of Sleep -- I know I keep saying this! But I will continue until it sinks in! If your spleen is depleted, it needs rest. 8 hours of sleep on a regular basis is sometimes all the medicine you need. And not just quantity, but quality! Give yourself an hour before bedtime with no electronic devices and check your bedroom for sources of artificial light (alarm clocks count!) 

3. Adjust Your Diet -- One of the easiest ways to support your earth element is to support your digestion. Try not to eat late at night, or at your desk. Avoid cold raw foods (salads, juices) and processed sugars, carbs and dairy. Add in warm, healthy, cooked, easy to digest foods -- cooked veggies, healthy grains, soups, and stews are all excellent spleen support. And! for breakfast, consider congee. 

Many people tune out at the word congee (I used to be one of them). But I recently purchased an Insta-pot and it changed everything. I just put the ingredients in and turn it on and 30 minutes later I have perfect congee. But you do not need an Insta-pot. You can make it on the stove top as well, it just takes a bit longer with a bit more stirring!

Congee is the perfect spleen food as it is warming, hydrating and super easy to digest. In Chinese, the character for Qi is literally a picture of rice cooking. So, rice is a great way to build Qi. This time of year, as it turns cold it is very important to start the day with something warm. And because it is so easily digested, congee is also a great option for anyone who is sick or recovering from an illness. 

Here is my recipe for easy Insta-pot Congee! 

Instant-Pot Congee

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Ingredients

● 1 rice cup (180 mL) white rice (long-grain is fine, though I prefer a short-grain rice, like sushi or arborio rice, which is starchier and makes a thicker, creamier congee. Avoid using brown rice, as it is not starchy enough.)

● 6 rice cups (1,080 mL) water or broth

● 2" (5 cm) knob of ginger, peeled and sliced or julienned (I usually leave them in big slices, so people can pick them out, or you can julienne if you don't mind eating it)

● Salt and white pepper, to taste

Optional Toppings

●Soy sauce

●Sesame oil

●Chili oil

●Chinese pickled vegetables

●Chopped green onions and/or cilantro

●Fried garlic and/or shallots

●Pork floss

●Peanuts

●Leftover vegetables or meat

Instructions

Notes

1. Place the rice into the inner sleeve of the Instant Pot. Rinse, changing the water a few times, until the water starts to run clear.

2. Add water or broth (it should come up to the 6 cups mark in the Instant Pot), and toss in ginger.

3. Close the Instant Pot, ensuring that the lid is set to "Sealing". Press "Manual"- the time should automatically set at 30 minutes. Allow to naturally release (I have tried quick releasing before, and if you do it too soon, the congee does bubble out of the spout!)

4. Open the lid and stir the congee, which will slightly thicken. If you desire a thicker congee, set the Instant Pot to "Sauté" and push "Adjust" until the red light under "Less" turns on. This will bring the congee to a boil, so that you can simmer off some of the extra liquid.

5. Season with salt and white pepper, as desired, or leave it unseasoned so that people can season their own bowls and add desired toppings.

Chicken or Turkey Congee Variation:

Great way to use up leftover roast chicken or turkey - use chicken or turkey broth if available and add bony pieces (i.e. chicken carcass or turkey neck) in with the ginger before cooking and remove the bones when the cooking is finished. Stir cooked meat into the cooked congee.

Ground Beef Variation:

Use beef broth if available. Add frozen ground beef (about ½-1 lbs.) in with the ginger before cooking. When stirring the cooked congee, you will need to use your ladle or wooden spoon to break up the beef.

I like to make mine with bone broth, for an extra boost. And sometimes I add saffron to move blood (only if you have stagnation!) but add whatever works for you. You can make it sweet or savory and use it as a base for almost anything -- meat, eggs, veggies, fruit, herbs and spices -- really anything goes.

Let’s Talk About Back Pain

“Acupuncture is uniquely positioned to release the fascia, muscles, and energetic blockages involved in most back pain.”

Almost everyone will experience some sort of back pain at some point in their lives, and it is the number one reason my new patients initially come in for treatment. Here are some facts about back pain (from the ACA):

●    Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
●    Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
●    One-half of all working Americans admit to having back pain symptoms each year.
●    Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.
●    Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
●    Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.

Western medicine is amazing at so many things, but for the most part they do not treat muscles! (Unless of course you are working with a sports medicine doctor). Painkillers, cortisone shots, and even surgery provides only temporary relief without addressing the musculature, and the circumstances that created the pain in the first place.

In my experience, the first step in any pain condition should be treating the muscles involved. The only way to do this is with hands on work. Acupuncture, Massage and Physical Therapy are your best bets and the three therapies work very well together. Acupuncture is uniquely positioned to release the fascia, muscles, and energetic blockages involved in most back pain. Trigger point work specifically is one of the most effective methods I know of to relieve muscle spasms and chronic muscular pain.

A trigger point is a perfect storm of stuck muscle fibers and referred pain. It can feel like a pinched nerve and can be completely debilitating. It can also be misleading, as it refers pain to other areas. For example, a trigger point in your Upper Trapezius muscle can refer pain into your head, creating an ache in your temple, or mimic “tension headache” symptoms. It can also refer into your jaw or create a “stiff neck”. A trigger point in your Quadratus Lumborum muscle (a deep lower back muscle that runs from your 12th rib to your sacrum) can cause pain in your glutes, hips, lateral thigh, anterior thigh, low back, or lower abdomen. It can even cause bloating, nausea or abdominal cramps!

If you are experiencing any kind of back pain, here are some things you should know:

1.    Back pain is almost always muscular in nature -- Yes, go ahead and get the MRI or the X-Ray just to rule out anything serious, but just because it shows arthritis or stenosis, that does not mean that is the cause of the pain. Everyone over 40 has some arthritis and stenosis. Not everyone over 40 is in pain. Unless you have been in an accident that affected you structurally the cause is most likely muscular, or at least partially muscular in origin. Even if you have a disc issue, you cannot treat the pain without treating the muscles surrounding it.
2.    Repetitive Stress is the number one cause of back pain -- This means every movement and posture you repeat daily, including sitting at your desk, driving to work, or hunching over your computer. Your body treats this the same way it would treat a muscle tear - it starts to lay down a sticky substance called fibrin which impedes the flow of blood and creates congestion in the area. This affects range of motion, restricts fascia, creates trigger points and eventually can develop into chronic pain. The best way to counteract this is to “clean out” the tissue periodically with body work or use physical therapy to balance out the repetitive motions.
3.    There is usually not a quick fix -- Repetitive stress conditions develop over time, and time is needed to resolve them. Occasionally I can release one trigger point and like magic the pain is gone (this can happen with piriformis syndrome/sciatic nerve pain) but for the most part, it is going to take some time, and multiple treatments to heal. Generally, 1-3 months is a good estimate. That said you should feel some results right away, with less pain after each session.
4.    Do not ice! -- I know everybody loves to put ice on everything that hurts, but ice tightens muscles and creates trigger points, so it can do more harm than good. As long as the area is not red or hot, try heat instead -- a heating pad, heat lamp, or hot Epsom salt bath works wonders and relaxes tight muscles instead of constricting them.
5.    Please stretch! -- Most of our workouts are focused on tightening muscles -- usually muscles that are already tight! It is very important to make sure you are counteracting all of that tightening with opening and lengthening exercises. Take a yoga, pilates or stretching class, or have your trainer do a “just stretching” session once a week.
6.    You must make lifestyle changes -- Pain of any kind is a wakeup call. Your body is letting you know that something is not working. If you are in pain, you must examine your habits -- from the position of your computer, to your desk chair, to your workouts, to the number of hours you spend at work, to your mattress and pillow, to your diet, to how much water you drink, to your stress levels. You have to change the circumstances that created the pain in the first place to experience any kind of lasting relief.
7.    Pain is an opportunity to create a better relationship with your body -- When pain impacts your quality of life it can be frustrating, but I like to look at is as an opportunity. We spend most of our time tuning out the signals our bodies are sending us -- the general attitude seems to be “mind over matter”. Toughing it out and working through the pain are encouraged. But in my experience if you don’t listen to your body when it whispers, eventually it will scream, and then you are lying on the floor immobile after leaning down to tie your shoe. Don’t tune out discomfort! Pay attention to the signals your body sends every day, and address them early before they become serious problems.

Gems & Tonics

Gemstones have been used in the healing arts for thousands of years.  They are a staple of Classical Chinese Medicine, and have been used as talismans, and as topical and internal medicines. Crystal Ellis of B. Birdwatcher Spiritual Stones, works gemstones into her mala bracelets, and is a huge advocate of their healing properties: “Gemstones are unique crystals that throughout history have been thought to hold special healing power. Ancient civilizations have utilized gemstones to release mental, physical, and spiritual blockages, helping the free flow of energy throughout the body. We are naturally receptive to the vibrations of gemstones as they transmit, reflect, store light, and receive energy”

The power of gemstones can be harnessed in a variety of ways, from jewelry, baths, topical lotions, creams and ingestible gem elixirs. With a return to stone medicine happening right now, here are some our favorite gems and gem inspired products.

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AMETHYST: supports strength, courage, and peace. It’s a soothing stone with peaceful properties, and a quiet energy that stimulates creativity. Great for anyone suffering from anxiety, mood disorders, and addictions. Promotes spiritual and physical health.

AMBER: promotes self-expression, supports cleansing and purification, which can help expel illness and alleviate pain. Amber bracelets can be effective for controlling the pain of rheumatism, arthritis, headaches and muscle and joint pain. It is also an anti-anxiety remedy, and can alleviate fatigue.

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CARNELIAN: boosts motivation, endurance, leadership and courage. Known as the “singer's stone,” carnelian boosts confidence and the power of true expression. It's associated with taking bold action and stimulates the root chakra, which is associated with sexuality and creativity.

AQUAMARINE: is the stone of water. It regulates and balances the fluids of the body. It is good for hormone imbalance, kidney or bladder issues, and any retention of fluids. It can help process grief, and reduce the fear of water. It is believed to bring good luck to married couples and evokes trust and harmony.

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MORGANITE: attunes to the heart and heart chakra. It cleanses the emotional body of stress and anxiety, old wounds and hidden traumas. It lifts the spirit, and can assist in transforming suffering into spiritual growth.

CITRINE: promotes emotional well-being and increases positive energy. It is believed to help with hearing difficulties, sleep problems, pain and inflammation. It supports digestion and metabolism, and is very good for thyroid and adrenal issues.

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PERIDOT: increases strength and vitality. It has a calming effect, reducing anxiety, and protects against negative emotions. It is used for transformation and purification, and simultaneously nourishes and detoxifies. It has a very strong effect on the liver and gallbladder.

PEARL: balances the entire body and creates positivity. In traditional Asian medicinal systems, pearls have been used for treating ailing digestive systems, fertility issues, and heart problems. Today, pearl powder is used in makeup to treat rosacea, and achieve a glowing complexion.

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ROSE QUARTZ: is a stone of the heart, and unconditional love. It carries a feminine energy of nourishment and comfort. It speaks directly to the Heart Chakra, dissolving emotional wounds, fears and resentments.Rose Quartz provides a sense of personal fulfillment and contentment, supporting the ability to both give and receive love.

RHODOCHROSITE: aids emotional healing. It encourages self love and stimulates the “inner child.” It is warming, and strengthens the immune system. It expands consciousness, revitalizing those who have lost their passion for life. It also stimulates creativity, and breaks up stagnation, good for writers block!

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WHITE SAPPHIRE: is the gemstone of Venus and attracts abundance of both a material and a spiritual nature. It boosts immunity and supports good health and is especially beneficial for reproductive health. It is actually a better choice for an engagement ring than a diamond!

SMOKEY QUARTZ: is an excellent grounding stone, is shielding and protective. It gently heals emotional wounds, trauma, and trust issues. It gently neutralizes negative vibrations and is detoxifying on all levels, prompting elimination of the digestive system and protecting against radiation and electromagnetic smog.

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1. AKAR SKIN / Rose Quartz facial massager

2. ENERGY MUSE / Jade Facial Roller

3. B.BIRDWATCHER / Morganite Mala Bracelet

4. ROSE QUARTZ / Yoni Egg / order: loulou@louloulac.com

5. AILEEN GURAL / Rhodochrosite pendant

6. GIRL UNDISCOVERED / Stars Aligning Face Elixir Oil and Crystals

7. PURSOMA / Post workout bath

8. FLORA CORONA / Gem elixirs

9. HERBIVORE BOTANICALS / Enzyme and Gemstone Mask with Tourmaline

10. ROOTS & BLOOMS / Facial Toner with Amethyst and Blue Kyanite

11. DR HAUSCHKA / Soothing Intensive Treatment with Black Tourmaline

12. PLANETARY GEM ELIXIRS / Blue Sapphire Gem Elixir

13. Kristals / Amber Multi-Vitamin C Brightening Serum

14. Crystal Bar / soaps with Carnelian and Citrine

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Summer Fun: 6 Tips to Keep Your Muscles in Top Shape

Summer is the time for fun and fitness. It is also the time of year I treat the most sports related injuries -- hamstring pulls, rotator cuff issues, plantar fasciitis, QL spasms etc. Whether you are a runner, or a cycler, or a golfer, or a surfer, the best way to play hard (or train hard) and keep playing is to take care of your body before there is a problem. Some tips!

1. If it hurts, stop doing it. Training for an event like a marathon or a triathlon takes a certain amount of willpower. But unless you are on mile 21, powering through the pain is not the best option. If it hurts when you run, stop running. If it hurts when you swim, stop swimming. Stop whatever you are doing that is causing you pain, and go see a sports medicine doctor, massage therapist, chiropractor or acupuncturist. The faster you address the issue, the faster it will heal, and the faster you can get back to your workouts.
2. Get acupuncture or massage regularly. If you are training for an event like a marathon or a triathlon, make body work a part of your training. It speeds recovery time, improves performance, and solves problems before they become injuries. Plan for it the same way you plan your workouts.
3. Do not ice. I don’t care what anyone else tells you, ice is for broken bones and severe sprains and that’s it. If something is hot, red and swollen and you can’t move it, ice it and go immediately to see a doctor. If it is not hot, red and swollen and you can move do not put ice on it. Most muscular aches and pains are just that -- MUSCULAR aches and pains. Ice makes a tight muscle tighter, and it creates trigger points which will cause more discomfort long term. Heat is a better option. If your muscles are tight and sore after a workout get some heat on them later in the day -- heating pad, hot epsom salt bath, steam room, sauna, hot tub...any which way you like. It will improve circulation, loosen the muscle, and alleviate pain.
4. Try Yoga. Work at least one day of yoga or stretching into your routine. I always tell my runners that 1-2 days on yoga a week will prolong their running careers, but I think that is true for any active person. Most workouts are designed to tighten muscles, and there needs to be something opening them and lengthening them as well, or you are setting yourself up for injury. Yoga is a great option, but if that is not your thing try one of the new assisted stretch classes, or just plan a stretching day with your trainer.
5. Hydrate Hydrate Hydrate! Your muscles are 70% water. I can tell the minute I put my hands on someone if they are dehydrated -- the muscles feel hard and stuck together. Drink plenty of water before and after working out and add some natural electrolytes if possible (NOT Gatorade).
6.  Mix it up. Most injuries are from repetitive stress -- using the same muscles in the same way, repeating the same motions over and over and over. Mix up your workouts to avoid repetitive stress issues. You will use other muscles groups and improve overall strength and flexibility.

SPRING CLEANING -- LOVE YOUR LIVER

In Chinese Medicine, spring is all about the Liver. The Liver is responsible for the smooth flow of Qi, Blood and emotions. Any time there is a blockage or a stagnation of any kind the liver is probably involved. That can manifest as anything from physical pain to digestive issues to diaphragm constriction to irritability. Liver Qi Stagnation is a common imbalance this this time of year and manifests as abdominal distention and pain, sciatica, pms, irritability, depression and headaches.

Western and Eastern organ functions are very different. But when it comes to the liver they are surprisingly similar. In Western medicine the Liver has over 400 functions which do indeed contribute to the “smooth flow” of bodily functions including metabolizing fats proteins and carbs, converting sugar to energy (or fat), and perhaps most importantly breaking down toxins and removing them from the body. These days that is a full-time job.

We are exposed to over 100 thousand chemicals a day. They are in our air, food, water, clothes, prescription drugs, personal care items, cleaning products, carpet fibers, mattresses, and more:

• 33 carcinogens are found in house dust and 24 in the air
• 64-80% of people have toxins in fatty tissues
• In a recent study OCDD, styrene, 4-dichlorobenzene, xylene and ethylphenol were found in 100% of people.
• In 1989, 5,705,670,380 pounds of chemical pollutants were released into the environment. 30 years later that number has significantly increased

Our Livers are designed to remove toxins -- but not at this level! It needs our help! We can do this by eating organic, buying an air filter, switching to nontoxic cleaning products and personal care items, cutting down on sugar, alcohol and processed foods, avoiding plastic and more, but even so I believe that once in a while a “deep clean” is in order. This time of year is the perfect time to show your liver some love. If you are experiencing any combination of these symptoms it may be time for a spring cleaning:

• Fatigue
• Muscle aches
• Joint pain
• Sinus congestion
• Postnasal drip
• Excessive sinus problems
• Headaches
• Bloating
• Gas
• Constipation
• Diarrhea
• Heartburn
• Sleep problems
• Difficulty concentrating
• Food cravings
• Water retention
• Weight loss resistance
• Skin problems (eczema, psoriasis, rashes, acne, etc.)

Cleansing is controversial. Many debate its benefits. It is overused and often done incorrectly. I myself am not a fan unless done under the right circumstances and with the right support. But if done correctly it can be amazing! I have felt firsthand the difference it can make -- I just got back from a ten-day supported cleanse with the amazing Manu Dawson of Integral Health Food. I experienced an improvement in my energy level, digestion, skin, sleep, mood and more, here are some of the basics things I learned:

1. Cleansing is a two-part process -- Phase one breaks up toxins and dumps them. And Phase two carries the toxins out of the body. It is very important to create balance between the two -- if not you are just dumping toxins into your bloodstream to circulate and cause more problems. The goal is to slow down phase one and speed up phase two. So make sure you incorporate the following:

• Broccoli, Spinach, Kale, Brussel Sprouts, Cabbage and all cruciferous veggies help push phase two.
• Ellagic acid, found in raspberries, apples, strawberries, grapes, blueberries, walnuts and brazil nuts, supports phase two. An apple a day really does keep the Dr. away!
• Green Tea Extract floods the Liver with powerful antioxidants that help detoxification. Use extract not tea --Tea is good for you but not strong enough for this.
• Glutathione is the most abundant antioxidant in the human body and possibly the most important. It is Necessary for phase two detox. It can be found in Whey Protein or supplement.
• Turmeric helps during detox by flooding the liver with antioxidants.
• Milk Thistle protects the Liver from damage.

2. You need Protein -- Protein is essential. Juice alone is not enough. Your body needs amino acids to make the enzymes necessary for detoxification. Without supplementation the body catabolizes its own muscle to get them. You don’t want that! So, make sure you are getting some protein with every meal. That does not mean meat! You can get the protein from Veggie sources like Chlorella, Spirulina, Hemp or Chia.

3. Drink lots of water but not tap -- you need lots of fluids to flush things out but avoid tap water! Some of the common toxins found in tap water are: fluoride (which is a neurotoxin and endocrine disruptor. You may want to find a fluoride free toothpaste as well!), chlorine, lead, mercury, PCBs, DDT, arsenic, perchlorate (which attacks the thyroid,) dioxins and more. It is very important to avoid these while you are trying to detox them out of your system! You can also invest in a good water filter -- but do your research and make sure it is strong enough to remove all the above. A Britta won’t cut it.

4. Cleanse your mind -- In Chinese Medicine the Liver is strongly affected by stress and emotion. As you cleanse you may find things coming up -- emotions, memories, dreams…. let them go. Your body and mind are connected, and both are cleansing! It is the perfect time to let go of what now longer serves you, of what may be holding you back. You may find yourself laughing or crying for no apparent reason. Go with it!

5. Cleanse your environment -- If you are not lying on a beach in the Bahamas during your cleanse like it was, it is the perfect opportunity to give your home a good scrub too! Get rid of all that winter dust lurking in corners and under furniture. Wash your curtains, get your rug deep cleaned. Marie Kondo the heck out of your closet. Make space for new things...

6. Do it with a partner or a group -- if you can do this it really helps! The process can be tough and having someone to reach out to can help you stay the course. Things come up -- you may feel achy and feverish, tired and light headed, emotional. There will be times when you want to give up. Having a support group to check in with -- to commiserate and laugh with -- can make a big difference.

7. Get moving and get body work. -- Moving your body and getting some body work are both important parts of any cleanse. Exercise should be gentle, not rigorous -- just enough to get blood and lymph moving. Acupuncture, massage, steam room, sauna, infrared sauna, Epsom salt baths, yoga and pranayama (yogic deep breathing) all help flush toxins out of the system. Acupuncture can be helpful to balance the nervous system, manage stress, and support your liver during this process.

8 THINGS I’VE LEARNED ABOUT FERTILITY

There is so much conflicting information about fertility and pregnancy and so much of it is anxiety inducing! In my years of practice, I have worked with many women going through the cycles of conception and pregnancy, and I have learned a great deal from the experience. So, I wanted to share a few things that may alleviate some of the anxiety. I am not a Doctor, or even an expert, but I have helped many women through this process and have made some observations:

1. It is not difficult to get pregnant. I want you to remember all the years you have been desperately trying NOT to get pregnant. The years of multiple methods of birth control and fear of slipping up. Your body was made to do this. You have to trust it. If it is in balance and you are in good health, you will most likely not have trouble getting pregnant.
2. Your body must be in balance. Do you have acid reflux? Insomnia? Digestive issues? Anxiety? High blood pressure? Aches and pains? These are all signs that something is out of balance. Basically, any health issue you have is a sign of imbalance, and you must consider the health of all your organs, not just your reproductive ones. Our bodies talk to us all the time, and we rarely listen. One of the best things you can do while trying to get pregnant is listen to your body and feel where and when things are out of balance. And treat that first.
3. It takes 6-18 months. This is a biggie. It’s going to take way longer than you think, way longer than you want. But that’s how long it takes. What you do today impacts your cycle 3 months from now. So, if you start eating right and sleeping more and going to acupuncture and taking herbs now, you should start trying 3-6 months from now. It takes time to prepare your body for this! You need lots of Qi and Blood and nutrients and rest and time to figure out what your cycles are doing. Know this going in. Be patient, trust your body, and enjoy the prep time!
4. Enjoy the prep time. The 3-6 months before pregnancy are my favorite! It is the time for unadulterated self-care! You 100% must take care of yourself first if you want to get pregnant. It is a necessity not a luxury. So, have fun with it. This should be a joyful time, not a stressful one. It should be like some sort of extended personal baby moon. Make time for massages and naps and crappy TV and novels and very low impact yoga and nesting and eating pretty much anything you want. Because….
5. You can’t be on a diet. If you are trying to get pregnant, you can’t be on a diet. You need somewhere around 20% body fat for optimal fertility. And your body needs healthy fat, protein, and carbs to build the resources it needs to create a human being from scratch. You cannot do this on green juice and salad. Healthy eating is not one size fits all. There is a big difference between a cleansing diet and a building one. And you need to be on a building diet. You do this by eating lots and lots of healthy fats and cooked veggies (not raw) and adding carbs back into your diet and upping your red meat intake (if you eat meat, if not I would recommend some blood building herbs). Think comfort food. Think stick to your ribs. Healthy of course, but real substantial food to build strength and endurance, as if you were training for an athletic event...because you are!
6. You are not too old. If you are healthy and still getting your period, you can get pregnant. The widely used statistics on fertility and age are so ridiculously outdated they are almost obsolete. Take a peek at this article about how most of the statistics used today are from data gathered in 1700’s France -- a time before antibiotics, birth control or even electricity. In my own practice, I have patients getting pregnant naturally well into their 40’s. Naturally. Without intervention. And consider all of the additional fertility treatments we have at our disposal today from IVF and IUI to acupuncture and herbs, and take a breath -- you have some time. And remember….
7. Stress is your biggest obstacle. The biggest obstacle that I see in my own practice is stress. Basic neurology dictates that our central nervous systems are either in “fight or flight” or “rest and digest”. When in fight or flight, all bodily functions not directly related to our ability to survive are switched off. Non-essential bodily functions include digestion, immune function and you guessed it, reproduction. One of the best things you can do while trying to conceive -- perhaps the most important -- is find ways to alleviate stress. That is going to look different for everyone. It may mean working less, or turning your phone off on the weekends, or cultivating a yoga or meditation practice, or gardening or spending time alone. Truly, whatever works. But spend more time in “rest and digest”. Not only will you have an easier time conceiving, but you will improve your overall health.
8. Acupuncture and Herbs can help. From the simplest ways to the more complex acupuncture can be instrumental in bringing your body into balance. It helps reduce stress, balance hormones, and with herbal support, can help build the resources you need for pregnancy. It has also been shown to be effective partner for IUI and IVF treatment -- recent studies show a 26% increase in conception rates when acupuncture is used in conjunction with western fertility treatments.

NY YOGA LIFE MAGAZINE SPRING EQUINOX SERIES

Tuesday March 20th I am teaming up with NY Yoga Life Magazine and Modrn Sanctuary for an essential oil event! Part of our spring equinox series! Learn which EO's support the heart chakra and how to use them...all in the beautiful Himalayan salt room!

DON’T STRESS OUT ABOUT FLU SEASON…

They only way to truly protect yourself during flu season is to have a healthy immune system. And the only way to have a healthy immune system is to make self-care a priority. I feel like that needs to be said twice. Make…self-care...a...priority. Your immune system is miraculous -- we are exposed to multitudes of germs every single day and almost never get sick because our immune systems work. Until they don’t. Because they get worn down. They get worn down when we are overtired, when we are stressed, when we are not eating healthy foods, when we are exposed to extreme weather. Luckily there are many things we can do to support our immune systems and a little TLC goes a long way: Add some Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system.

1. Wash your hands. (NOT with hand sanitizer or antibacterial soap)! In Acupuncture school we learned that the single best way to stop the spread of disease is hand washing. So, wash your hands often. But bear in mind that a healthy immune system starts with healthy gut bacteria! So, don’t kill off the good guys with hand sanitizers and antibacterial soaps. Soap and water will do just fine.
2. Stress Less. I know this is easier said than done but stress is the number one enemy of your immune system. When your nervous system is in “fight of flight” your immune system is literally switched off. Try and spend some time in “rest and digest’ every day, weather that is meditating in the morning, walking through the park at lunch, yoga after work, or turning your phone off on the weekends. Be disciplined about your downtime!
3. Wear a scarf. In Chinese medicine, cold and wind are considered an EPF’s (external pernicious factors) They can access your system through a point at the back of your neck and bring on a cold. This may sound a little farfetched, but when you get sick your neck gets achy. And your glands get swollen! So, I think it is best to keep this area protected.
4. Cook your veggies. Winter is not the time for salads and green juices. It is not the time for a cleansing diet. It is best to eat warming, building foods that nourish and fortify! So, roast your veggies, try healthy grains, cook soups and stews. And add in warming spices like ginger and cayenne.
5. Add some Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system. Kitchen Herbs like oregano, basil, thyme and rosemary all have antibacterial and antiviral properties. And my personal favorite is mega doses of Vitamin C!
6. Get 8 hours of sleep. When you are depleted your defenses are down. Don’t get depleted. Winter is the time to rest and recharge -- take advantage of the cold and the dark and stay in! Go to bed early! I think it may be the single most important thing you can do for your immune system, and your overall health.
7. Get some Acupuncture. As discussed in my last blog post, acupuncture is a great immune booster. It supports the wei qi, or defensive qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. And it also alleviates stress which in turn supports immunity.

TOP TEN BENEFITS OF ACUPUNCTURE

As far as I am concerned, acupuncture is magic and can help with just about anything! But there are some conditions in particular, that acupuncture has been proven to provide substantial, documented results. Here are the top ten from my own practice:

1. Back pain -- The benefits of acupuncture for those suffering from pain have been well studied. Back pain in particular responds well. I find that most back pain is caused by repetitive stress and muscle tension. Most patients feel an improvement after one session, and can achieve lasting results with regular treatment.
2. Fatigue -- Fatigue is almost always caused by a combination of factors. Hormone health (adrenals and thyroid in particular) vitamin and mineral deficiencies, food quality, sleep quality, work habits and stress levels all contribute. Acupuncture is one of the best ways to treat this multi-layered issue. Combined with herbs and nutritional counseling it is one of the best ways to improve your overall energy levels.
3. Insomnia -- In Chinese medicine, we view insomnia as a “spirit that is not rooted”. Acupuncture -- and points along the heart meridian in particular -- can ground the spirit and improve sleep. Acupuncture increases the production of neurotransmitters associated with relaxation, and in a study of almost 4,000 patients, acupuncture increased sleep duration better than medications
4. Immune system -- Chinese medicine views the immune system as an invisible “shield” of energy that runs just below your skin called Wei Qi. Acupuncture supports the wei qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. In addition, stress directly impacts immunity, and acupuncture alleviates stress. If you are treating stress you are also treating Immunity.
5. Stress -- Chronic Stress affects every system in your body -- From your immune system to your digestive system to your hormones to your heart. One of the best things you can do for your overall health is alleviate the physical, emotional and chemical effects of stress. Studies show a measurable reduction in the amount of stress hormones in patients that receive acupuncture treatments. (Read Don't Stress Out About Flu Season)
6. Fertility -- A body in balance navigates conception and pregnancy with ease. Acupuncture, herbs, and nutritional counseling help achieve that balance. Stress factors in here too -- when your nervous system is in “fight or flight” your reproductive system is on standby, so relaxation is an important part of the process. It has also been shown to be effective partner for IUI and IVF treatment-- recent studies show a 26% increase in conception rates when acupuncture was used in conjunction with western fertility treatments.
7. Women’s health -- Acupuncture regulates cycles and alleviates cramps, eases PMS, improves circulation and balances your hormones. It also treats mood swings, irritability, and water retention! It is hands down one of the best methods of treating menopause symptoms. It alleviates many of the symptoms of pregnancy, can turn a breech baby (with moxa!) and even help to induce labor!
8. Digestive issues -- Stress, poor diet, lack of sleep and overuse of antibiotics can all severely impact our digestion, which in turn affects everything. Research is now showing that almost every bodily function -- from digestion, to immunity, to mood and brain function are all impacted by the health of our gut flora. Acupuncture supports the digestive system and helps “transform and transport” the nutrients we need for overall health.
9. Allergies -- Allergies are an overreaction of your immune response. Acupuncture is very effective at calming that overreaction. In as few as 12 acupuncture sessions, seasonal allergy sufferers experienced reduced symptoms and dependence on antihistamines. It is best to start treatments before the allergy season hits, so plan to start a few months in advance of the season.
10. Depression -- Acupuncture can be very effective at moving stuck energy, and elevating the “feel good’ chemicals in the brain. A new study showed Acupuncture and Chinese herbs were proven to be as effective as antidepressants. And with zero side effects!

FLOWER ESSENCE 101

The past year I have been studying and working with flower essence blends and incorporating them into my treatments. I find they treat on a deep level, and can address the often hidden subconscious obstacles we have to healing. I can speak to their transformative powers professionally as well as personally. I recently interviewed the amazing Lindsay Fauntleroy (my teacher, and a master of flower essence therapy!) for NY Yoga+Life Magazine, and here is how she explains what they are, and how they work...

WHAT ARE FLOWER ESSENCES?

Flower Essence are vibrational plant remedies used to help us get out of our own way so that we can live fully and authentically. Often when I am speaking about flower essences, they get confused with essential oils, which are used in aromatherapy. Flower Essences are like a sibling to essential oils, and they are taken internally very much like you could take an herbal supplement. I have a student who once brilliantly called flower essences “vitamins for the soul” and I think that is spot on.

HOW DO THEY WORK?

We often hear that at any given time we are only using 10% of our brain. The other 90% is our subconscious mind. The analogy is like that of an iceberg. The tip of the iceberg that breaks above the water represents our conscious mind; what we can actively perceive with our five senses, study, memorize, and mentally process at any given time. But beneath the surface? That’s where the magic is. Our habits, our instincts, our autonomic nervous system are all relegated to that 90% that we don’t have to think about. And it’s a good thing too, because
imagine how difficult our lives would be if we had to remind ourselves to breathe or remind our hearts to beat…

The problem is that our subconscious mind also contains an encyclopedia of conditioned responses and beliefs that were formed primarily as infants, in early childhood, and in situations of high stress or trauma. In psychotherapy, these patterns are called maladaptive schemas, In Yogic philosophy these patterns are called Samskaras. These emotional responses and beliefs, which are often in conflict to our stated (conscious) intentions, are accessed rapidly without our
even being aware of it.

This is where the magic of flower essences comes in. They bring awareness to the subconscious habits, behaviors, and beliefs that no longer serve us so that we can evolve into our fullest potential. It’s like taking a flashlight down deep under the water to look at “what’s
down there” beneath the waters. As we examine that part of the iceberg, that 90%, change begins to happen. We can start consciously creating new responses to situations, we can start embodying new truths. And as we do so change starts happening around us…

Read the full Interview with Lindsay in NY Yoga+Life Magazine:

For more information or for custom blended formulas contact me or make an appointment!

5SPIRIT OILS FEATURED IN NY YOGA+ LIFE MAGAZINE!

"Witchy Woman Essential Oil Blend. Dark, mysterious, and spiritual, this blend connects you to the divine feminine. With Palo Santo, Frankincense, and more, it nourishes Yin, and supports and elevates the water element and the winter season"

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