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.

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.