Health Starts With Water

The human body is in constant flux, with multiple biochemical reactions occurring simultaneously to maintain homeostasis - the body's equilibrium for health and wellness.  Part of this intricate balance is maintaining the pH level in the blood at a steady 7.35 to 7.45.  This is slightly alkaline, with a pH of 7.0 considered neutral. 

The body’s ability to support this balance depends on how we treat it on a daily basis.  On the blood or biochemical level, this includes maintaining a proper pH. Our health starts at the cellular level, and by the time you notice an issue on the outside of the body, it has been through multiple systems of checks and balances before coming to our awareness.  Neglecting our body's pH can leave it out of balance, leading to such issues as chronic inflammation, chronic fatigue, digestive disorders, and compromised organ systems at the worst.

The foremost factor in a well maintained bodily pH is a balanced diet prominently featuring fresh fruits, vegetables and legumes. We can add to that smaller amounts of nuts, seeds, whole grains, and some lean meats or other proteins.  Fruits and vegetables are more alkaline in nature, especially considering that acids are the by-product of fats being broken down.  However, we still need fat in the body for important functions - especially the essential fatty acids found in salmon, flax seeds, almonds, walnuts, olive oil, eggs, whole grains, and dark, leafy vegetables (such as broccoli and spinach).

The foods that cause the most acidity are meat and cheese, with some carbohydrates contributing (sugar and white flour especially).  Reducing these acidifying foods and increasing healthy alkaline-promoting options can improve our pH balance while increasing the availability of vitamins and minerals that might otherwise be leached out of our bodies.

Another source for improving alkalinity of the body is drinking alkaline water.  Some brands of water, such as Fiji, provide the pH of their water (Fiji is labeled as 7.7 pH).  You may be lucky enough to have certain establishments nearby which sell alkaline water.  Here in Texas, we have "Water Tree," which offers two tiers of alkalinity, 9.5 pH and 10.5 pH, sold by the gallon.  Many people do not realize that some bottled water may have a pH less than 7, and therefore considered more acidic, because of the processes necessary to sanitize the water.  Since ground water can be easily contaminated, this includes "fresh" spring water.  Consider getting a testing kit to know where on the pH scale your filtered or bottled water sits.

Please note that drinking alkaline water is not a cure-all for poor eating and lack of exercise.  Focusing on a healthy diet and making sure to get 30 minutes of moderate activity daily is a must, especially if you have a sedentary job and lifestyle.  That being said, drinking water is a benefit all on its own.  A study surveying over 18,000 U.S. adults showed that increasing water consumption alone decreased their sugar, salt, fat and cholesterol consumption, as well as decreased overall caloric intake.  So, while you might not always be able to drink alkaline water, make sure you drink the standard 8 glasses per day, seeing as how it can go a long way towards balancing our health.  Simple steps towards this goal can be ordering water with meals, and carry water along with you everywhere - especially if, like here in Southeast Texas, you live in a sweltering subtropical climate.  If one of your goals is to lose weight, then replacing juice, milk, sweet tea and soda with water can go a long way in decreasing those calories.  Remember, if you feel thirsty, then you are already dehydrated at the cellular level.  Prioritize water, and your health, vitality, and general well-being will improve. 

https://news.illinois.edu/blog/view/6367/333584

Spring Equinox: Earth and Wood Element Highlights

It is amazing to think this year has passed by so quickly and Spring has marked its arrival with the Spring equinox!  In Traditional Chinese Medicine (TCM) Spring is related to the Wood element, an energetic element tied to our liver and gall bladder energy channels (meridians in TCM) flowing through the body.  The taste 'sour' is also associated with Spring and Wood; this is the time sour can be better appreciated and well received.  Sour food function is similar to astringents used for the skin (such as witch hazel), and the way our mouths pucker with lemons and limes.  It lifts and gathers in that which has begun to sag or is too dispersed.  It pulls together to prepare for the blossoming period that marks the season of Spring.  The blueprint and plan-of-action for all those seeds that have been in hibernation to finally wake up, make their debut, and start the germination process.  

The other interesting aspect of the Wood element is that it rules the emotion of anger.  When you're "seeing red", or so furious it seems to overwhelm the body and perspective, that is the emotion anger out of balance.  Anger energy naturally rises and follows the path to the head and eyes, since that is the natural energy pathway of the liver and gallbladder meridians.  But it is important to note that anger is not to be looked on as exclusively negative.  That same emotion and energy we qualify as 'anger' is the same energy that allows that seed to sprout in nature.  Imagine how hard it is to push through the tough kernel or shell of a seed and you get an idea of what anger energy is meant for.  It is meant to push forward with our ideas and plans.  All those wonderful projects that we think up could get a boost during this time naturally by tapping into the natural energy that the Season Spring brings with the Wood element.  And to help us utilize that energy, our food choices can make an impact and that is why it would be best to incorporate a few sour food items here or there. Unless you find yourself falling into the overwhelmed state of angry energy; then you may consider something bitter or pungent to help.  That includes mint, spices, light food choices, such as salads, smoothies, light and cool soups, fresh and local whole food choices.  

However it is important to note that there is another element highlighted during this time - the Earth Element, which governs the transition phase of every equinox and solstice period.  This transition phase lasts for about 15 days total, or 7.5 days before and after the equinox or solstice peaks.  This provides a safe space to adjust to the change of seasons and the shift of energy between the elements.  Here, we are letting go of winter - cool, calm, contemplative, burrowed and focused on within.  Also the highlighted foods were more comforting and hearty, with soups, casseroles and richer dishes.  Earth element governs the spleen and stomach energy meridians.  It also rules the sweet taste that is naturally present in most grains and fruits.  Those are the foods highlighted during this element's time.  The emotion to balance with the Earth element is worry.  Worry can easily destabilize this element, since it is meant to be a grounding energy linking all the elements together.  It is meant to be the diplomat and peace-bringer; when we worry, that energy can displace that peaceful serenity.  The natural linkage can drop, and this can lead to a feeling of displacement as the seasons pass, and even cause personal illness such as anxiety, gastrointestinal discomfort, seasonal allergies, common colds, flu, and muscular aches & pains. It is partially why we reach for sweet tasting foods for comfort and ease our emotional ills.  Sweet taste can be harmonizing and grounding as well.

No matter where you live, we are affected by the changing seasons, and the cycles of nature can be reflected in the foods we eat and the energy meridians that run throughout the body and nourish our organ systems.  May you have a lovely start to your Spring!

Colds, Flu, Herbs and Probiotics

With the weather changes amidst this winter season, many have experienced a cold or flu.  This is especially true if kids are involved.  Usually when a virus hits us, there is not much medicine available.  Sometimes if you catch it quickly enough, a doctor could prescribe Tamiflu. But that is only within a 48-hour window of the onset of symptoms. And that only works on the flu virus strain.  There are herbal Traditional Chinese Medicine (TCM) formulas available from a licensed acupuncturist and herbalist as well. However, people may not realize this option is readily available to them.

This is important to note, since licensed acupuncturists are one of the few licensed herbalists in the country, and the only one in the state of Texas.  And taking herbs and supplements can be a commonplace practice amongst those who care about health and wellness.  But it is important to consult and discuss herb usage with those who understand the mechanisms of herbal medicine.  This is also why it is highly recommended to discuss herbal remedies with a professional or herbalist who knows the difference between and treatment solutions in taking certain herbs.  One of the obvious reasons is to make sure there are no counter-indications for certain combinations of herbs, medications, and medical backgrounds.

Herbs are indeed helpful and medicinal in treating the body.  But there are specific herbs and herbal formulas to be taken when you are suffering from a cold or flu and some to avoid.  The herbs touted for boosting the immune system are not to be taken while sick.  Let me say that again, when you are fighting the cold and flu, you are not supposed to take echinacea, astralagus or other immune boosting tonics during that time.  The best way to describe this is the function of those herbs are an internal rotation of energy building up the body's strength - kind of like lifting weights and building up muscle mass.  However, when a virus or bacteria attack the body, the focus isn't on building up within.  It is trying to release and let go of the foreign invaders.

Immune building herbs are supposed to be taken when you are over your illness, and to build up the body's immune system over time, up to several weeks and months potentially.  When you take those herbs when you are sick, it doesn't have the effect you want and people end up thinking that those herbs are ineffective.  Not true, you just need to know when to use them properly.  Herbs are medicine and follow specific mechanisms.  Building up the body's immunity is a different action to warding off a virus or bacteria attacking the body and causing the typical symptoms we know and hate.

However, another situation can arise if a viral infection, like a cold or the flu, lingers too long to the point where a bacterial infection can set in.  Or maybe you ended up catching a sinus infection, an upper respiratory infection or even bronchitis.  Once this occurs, an antibiotic may be needed.  While herbs can be effective against bacterial infections too, they can also take longer due to their gentler and more natural quality.  Antibiotics tend to end up being very strong - so strong that they take care of the infection and then wipe out a decent population of friendly bacteria in one's GI tract.  It is part of why you might have a gastrointestinal discomfort while taking antibiotics.

After a run of antibiotics, taking probiotics can get your healthy gut bacteria to flourish again.  This “garden” is your first line of immune defense - studies have shown that the majority - well over 70% - of the body's immune system is in our GI tract.  If you are one of the unfortunate folk to have a digestive reaction to antibiotics, you want to make sure that the good bacteria return and promote regularity.  Being regular means having a bowel movement every day.  Any less than that and you are technically constipated.  It makes sense, since if you eat every day, then you should be letting go of the waste every day. 

If you are like me and dislike yogurt, you can be rest assured there are plenty of probiotic options out there!  However even if you are lactose intolerant, yogurt and other fermented dairy probiotics are easier to digest.  I found a great dairy-free alternative, which is drinkable and pleasant tasting.  The brand is called Good Belly and they offer many different juice flavored blends.  They even provide convenient concentrated "shots" (containing 20 billion probiotic cultures per serving) to take on the go.  But honestly, there is nothing wrong with yogurt, kefir and even the Yakult drinks.  And you don't have to wait to get sick to take Probiotics either!  Maybe you feel like you need to improve the function of your digestive system (did the constipation remark above give you pause?).  Chronic inflammation, especially related to gastrointestinal discomfort of bloating, gas, cramping and some skin conditions can be improved with regular use of Probiotics.

To sum up, remember to discuss herbal use with a licensed herbalist.  They would love to discuss your interests in herbal therapy, and help make sure you take them safely and at the most convenient times. If you end up needing antibiotics, please take Probiotics once your prescription is complete.  This way you can be back in optimal health with a tiptop immune system.  Consider taking probiotics on the regular if you find you need more support, not just after treatment for an infection.  And finally, if you suffer from chronic colds and coughs, you can benefit from immune boosting herbs, such as echinacea and astralagus - just be sure to take them once the illness has passed.

Nutritional Stress

We tend to focus nutrition topics and information on weight loss and fitness.  Going deeper to the meaning of nourishing the body for health and wellness takes a bit more effort.   Nutritional stress occurs when the body is in a negative reactive state on the cellular level based on a poor quality diet.  This could cause an array of issues, where the body is lacking key essential nutrients to recuperate and maintain health.  It could mean an inflammatory reaction occurs and builds on the daily, continual onslaught of a poor diet.  Perhaps inflammation in say the digestive system, similar to leaky gut syndrome, prevents proper absorption and assimilation of the nutrients in our food.  Over time this could lead to chronic fatigue, insomnia, lack of concentration or focus, weight loss and even weight gain without increasing your caloric intake.

Ultimately, even if you eat enough calories per day you can be malnourished.  While eating a classic American diet rife with take out, fast food, frozen meals, processed goods, easy meals, the demands of this diet takes a toll on the body.  Especially long term, spanning years or even decades.  Which is why the hype over vegan, vegetarian, raw food and paleo diets has been so successful.  They highlight and encourage eating more whole foods, fresh produce and even reduce foods that potentially cause inflammation in the body (dairy, meat, sugar, alcohol, wheat, corn).  When you eliminate so many problem foods and give the body fresh produce, it heals itself faster and you feel a lot better.  This could potentially reverse damage built up over the years.

Eating more whole foods does not mean making sure to buy all your groceries at the Whole Foods grocery store!  What it does mean is making sure you are eating foods with the minimum of processing and a short list of ingredients that are basically whole foods themselves.  With no additives, artificial flavors and preservatives.  That means more fruit and vegetables than what is provided in the classic American diet.  And cooking your own meals with whole grains, lean meats (if preferred), lentils and beans.  Does that take more work than some are willing?  Maybe.  Which is why many have to get sick in order to change their diet for the better.

It isn't necessarily that these additives are bad for you, but taken in large quantities, over time and add in the regular daily grind of life's normal level of stress in the mix?  It could create a synergistic response in the body where it cannot handle the poor diet on top of not having enough essential nutrients and adding potential personal stress on top (yes our emotions can influence our health and bodily functions).  It is like owning a home and then refusing to clean or maintain it.  But eventually the appliances break down, the light bulbs burn out, and you need to do some major overhauls.  

That isn't to say there is one diet out there to rule them all.  Some of us can handle wheat and dairy better than others.  Some of us cannot manage a vegetarian/vegan diet without feeling extremely drained or fatigued by the lack of animal protein.  One of the hardest things is to convince yourself, beyond how you may feel, why it is imperative to invest in a good quality diet.  We have the power to choose our diet and must take responsibility for what we eat.  This is partially where eating more whole foods in your diet becomes significant.

I would like to bring forth some simple truths.  We always have a choice.  Every day, you have to make choices.  And we are all responsible for our choices.  Sure, there are reasons and circumstances on why you made your decisions, but does that take away the fact that you made them?  No.  Does it take effort to cook with whole foods, improve your health and nutrition?  Yes, absolutely.  I won't sugar coat the fact that good health takes effort.

But most importantly, it is all worth it.  Eating well for better health and wellness is worth it.  Investing in a better quality of life with proper nutrition and exercise allows us to enjoy the little things that make us happy as individuals.  Saying you are worth the effort to be healthier also allows you to spend more time with friends, family and loved ones in a greater foundation of peace of mind.  Make the choice to improve your diet since it will add up and catch up with all of us eventually.

The Shift to Autumn and the Earth Element

The joke here in Texas is now that Fall has come we can finally enjoy the cooler 90 degree weather.  The Autumn Equinox was last week on September 22nd and we certainly felt the last simmering embrace of the end of summer.  But regardless of the warmer weather present here in the South, the energy does shift and the seasons do change.  The sun sets sooner in the day, the mornings and evenings slowly turn cooler.  Certain local fruit and vegetable produce become more available and the summer varieties begin their fade until they return next year.  Not to mention all the hype for pumpkin flavor and gearing up for the next big holiday celebration, Halloween.

In Traditional Chinese Medicine (TCM) the Earth Element governs this transition period between all the elements, or the 15 days surrounding the Equinoxes and Solstices, or 7.5 days before and after.  It also shares the last month of summer, coined as "Late Summer".  The Earth Element is the center of all the other elements that are the foundation of TCM, which are metal, water, wood and fire.  The Earth Element guides this transition period between the seasons with a grounding energy that encourages stillness and contemplation.  Think of the time you would plan out your end of the year, especially the holiday celebrations that follow one another in rapid succession.  Or when it is going to be a brand new year and it is time to think of New Year's Resolutions.  Or when the cool weather fades with Spring's emergence and all the budding flowers and vegetables in your home garden.  Earth encourages this time of meditation and finding your center and which direction you wish to take the next approaching season.

Often it can be difficult to just begin a meditation practice on your own, and I would encourage anyone interested to take a class or read a book on the subject.  The best baby step towards meditation and contemplation I have found is breathing exercises.  When you focus on your breath you find that mindfulness and being present in the moment that is one of the goals in a meditative practice.  Here is a simple breathing practice exercise, that can be found (with many more) in Pam Grout's book called Jumpstart Your Metabolism:  How To Lose Weight By Changing The Way You Breathe.  The two breathing exercises build on one another and are called "Geometric Breathing".

The first is called the "Triangle Breath" and it is a very easy breathing exercise to start with.  Pay attention to your breath as you inhale deeply, making sure to expand your tummy (since that will let you know you filled up your lungs completely) and then exhale, gently since there is no rush.   Once you finish your exhale, hold your breath; in the beginning, you may not be able to hold your breath that long, so maybe only to a count of three or five.  The original exercise recommends starting with a count of four with all parts, but I would start where you are most comfortable and increase the count as you continue your practice. Now you can inhale and start the process again, with the goal of completing ten Triangle Breaths.  You will notice almost immediately that you feel much more relaxed and by the time you get to ten Triangle Breaths, you will find yourself paying more attention to your thoughts and being in the present moment.

Simple instruction for the Triangle Breath:  1. Inhale  2.  Exhale  3.  Hold breath for a count of four before next inhalation.

Once you have mastered the "Triangle" then you are ready for the "Square Breath".  Again it is very simple, we follow the Triangle Breath, by breathing in on the inhale and then at this point, we hold our breath for a comfortable count in the beginning, just like when starting out with the Triangle Breath.  After this hold, we exhale our breath gently, slowly and let it all out.  Then we hold our breath for a count we are comfortable with.  Over time, you will be able to hold your breath longer and improve your lung capacity.  That completes the "Square Breath" and we are ready to inhale again.  We should be sure to do at least ten breaths of the "Square" to achieve the full effect of the breathing exercise.  Many other things are happening in the body, more oxygen is enriching your blood and therefore your muscles, tissues and organs.  I often share these breathing techniques with my patients if they are finding it hard to lie still during a treatment or ruminating over upsetting thoughts.

Simple instruction for the Square Breath:  1. Inhale  2. Hold breath for a count of four  3. Exhale  4.  Hold breath for a count of four

Sometimes we need to give us the space and time to face our thoughts and feelings head on and really look at them and analyze them thoroughly.  Rather than feeling chased by our thoughts, emotions and a potentially long to-do-list.  Give yourself permission to find the peace and quiet inherent to this time in Nature and attune yourself to the Earth Element.  Breathe in deep, find your center, and your inner peace and joy will manifest.

Cupping

What is Traditional Chinese Medicine (TCM)?  Traditional Chinese Medicine is a two thousand year old holistic natural medicine modality based in ancient China. Practitioners use acupuncture, herbal remedies, tuina massage, cupping and several mind-body practices, such as qigong exercise and tai chi to treat, prevent future health problems and bring the body back to balance.

Cupping is when you take either a glass or plastic “cup-shaped” tool and create a vacuum suction to attach them to the body. Glass cupping uses the traditional “fire cupping” method: a vacuum is created by quickly inserting and removing a burning cotton ball inside the cup, and then placing the cup on the preferred location, sealing it on the skin. For safety purposes, flames are kept far enough away that no heat is felt on the skin when using this method. Plastic cupping are usually attached to a hand pump to create the proper suction needed to keep the cups attached to the skin.

Which ever type of cup is used, the true work is done by the vacuum - it pulls and pinches a small patch of skin in the area that may be in pain, sore, or over-worked (such as for athletes). The most common place to use cupping is on the back and shoulders, but it has been known to help other muscular areas and scar tissue as well.

The cups are often placed along the energy meridians in the body that provide acupressure and acupuncture points used by acupuncturists, or where the patient dictates pain is present. The practitioner leaves the cups on the body for around five minutes, but can be left on for up to ten minutes in some cases. With several cups, they look almost like lightbulbs lining the body. Afterwards, there may be circular marks resembling bruises that could last a few days, but will fade within a week. They are not painful upon touch, solely a strong suction-style bruise.

The popularity of cupping has increased lately due to the American Olympic Swim team showing up at the Rio Olympics sporting the tell-tale circular bruises from cupping. Some interesting articles to check out regarding this are added below.

Intuitive Acupuncture and Wellness considers cupping an important tool in helping deal with any back pain complaints or chronic illness. The added bonus is it also tends to increase a sense of calm and relaxation for a patient. Call today to inquire if acupuncture and cupping is right for you.

http://www.pjstar.com/news/20160811/what-is-cupping-therapy-we-tried-it-to-find-out

http://www.vocativ.com/350116/michael-phelps-cupping/

Food Therapy Tip

What is Food Therapy?  Food therapy is using your food as medicine to heal your body, bring the nutrients needed in a way that is wholesome, natural and easy for your body to utilize.

With school about to start, it may feel like summer is wrapping up.  Until you go outside, that is.  With the incredible heat out there, be sure to keep hydrated by drinking plenty of water.  

Keep cool by eating "cooling" foods, and believe it or not, spicy foods, like peppers or ginger root!  These piquant and pungent foods help your body sweat, and in turn cool off.  

Capsaicin (the active component in peppers) also works as a mood enhancer.  To help make up for the burning sensation, your body releases endorphins, which make you happy afterwards.  

A list of fruits and veggies that can help cool you down:  melons, berries, cucumbers, celery, citrus fruits, mint, radishes, green leafy vegetables for salad 

Stay cool everyone!