Are You Ready to Thrive?

A recent study on acupuncture as a treatment for depression during pregnancy finds that acupuncture shows some real promise for being a safe and effective treatment during a time when most treatments are not considered safe.

Depression, according to Chinese medicine, is due to Qi and/or blood deficiency, usually associated with the Heart (the organ associated with the emotion of joy) and Spleen (the organ associated with being grounded and content in life).

When our Qi levels are not strong enough to support these emotions, then we fall to the other, unhealthy, side of the spectrum.  We experience the common symptoms of depression.

To further compound the problem of depression, when our Spleen is weak, our Liver (the organ associate with stress!) is allowed to rule the roost!  So not only are we feeling bad, but we experience more stress which can force us into a cycle of feeling hopeless.

So how can we treat depression using Chinese medicine?  First off, I'd like to mention that anytime you're dealing with a major deficit of Qi or blood, it takes time to correct.  There is no quick fix.  Expect at least 1-3 months, depending on how deficient you are, to see results.  Expect to be treated longer than that for lasting results.

So back to the question - how can we treat depression using Chinese medicine?

Acupuncture and herbs will help get your Qi back to healthy levels relatively quickly.  

Things that you can do at home include:  

• Wearing sunny colors (reds, yellows, oranges).  These are the colors associated with the Heart and Spleen.
• Get outside.  Vitamin D deficiency has been shown to play a role in depression.
• Eat a nutritious diet.  This will help the Spleen build the Qi and blood necessary to reverse your symptoms.
• Take a multivitamin.  Because the Qi and deficit is so large with depression, we need all the help we can get in building Qi and Blood.
• Don't lose hope!  You CAN get out of the depression hole.  Be patient and loving with yourself as you regain your energy.

Please consider seeing an acupuncturist in addition to the rest of your mental health team if you're experiencing symptoms of depression.  Your Heart and Spleen will thank you for it!

So I've done a lot of talking about the Spleen, in particular its sibling-like relationship with the Liver.  Today I want to give you a few ideas of things you can do at home that will strengthen your Spleen which will in turn give you:

• better digestion
• clearer thinking
• weight gain or weight loss (depending on what your body needs)
• no more diarrhea
• and much more!

Let's start by discussing diet.  The flavor of the Spleen is sweet.  However, this doesn't mean that we should go out and eat all the sugar we can find. In fact, this damages the Spleen further.  What we need is foods that are "sweet-ish" while providing a ton of nutrients.  Some common foods for strengthening the Spleen are:

• Sweet Potatoes
  
• Carrots
• Beef
• soups
• warm, cooked foods (they're easier on the Spleen to digest)
• ginger

The color of the Spleen is yellow.  Orange and brown can also be a part of the Spleen color family due to their "earthy" tones.  When looking at the above list of foods, notice how many of them fit this color-scheme.  MOST of them!  So when planning your diet, consider adding some of these colors!  Also consider surrounding yourself with something in the Spleen's color-family.  A yellow shirt? A necklace with yellow beads? Be creative!

The emotions of the Spleen are worry and over-analyzing on the negative end and feeling at peace on the positive side of the spectrum.  If you're feeling stressed out by something, try not to over-analyze it.  It is what it is.  This isn't to say that you shouldn't work to change things, but don't get bogged down by negative details.

Earth is the element of the Spleen.  Connect with the earth element!  Go for a hike in a wooded area - just make sure that the path you're taking is dirt, not concrete!

Below are some stretches that you can do in order to stimulate the Spleen (and its spouse channel, the Stomach).  Sit in a kneeling position with your buttocks on your feet.  Place your hands on the floor next to your feet.  As you slowly inhale, lean back towards the floor as far as you can comfortably go, letting your head drop back.  Upon exhale, lift yourself back to the starting position.  Repeat 5 times.

Consider omitting excess sugars from your life.  They damage your Spleen by bogging it down. 

And finally, love your Spleen!  It does some hard work digesting foods for you!

Who doesn't love sugar? Our favorite treats contain it. We crave it. (Some of us more obsessively than others) So what could be so wrong about it?

As with everything in life, too much of anything, isn't good. When we eat a lot of sweet foods, we run the risk of damaging our Spleens. (our Chinese medical Spleen, not our biomedical, physical spleen) The Spleen is in charge of many jobs in our bodies:

• Digestion of food
• Water metabolism
• Aspects of women's menstrual cycles
• Controlling our sense of worry, or being at peace with ourselves

Those are some pretty important jobs, wouldn't you say?

A weak Spleen may result in some of the following symptoms:

• diarrhea
• extra weight
• acne
• fatigue
• lack of motivation
  
• depression
• lack of appetite
• increased sensitivity to stress
• light or heavy menstrual flows
• irregular menstruation
• vaginal discharge
  
• and may be a contributing factor in MANY more health complaints!

When we eat too much sugar, it tends to damage the Spleen, which leads us to crave more sugar, which in turn leads to more damage to the Spleen. It's a rather nasty cycle!

While I don't always recommend that people go on a no-sugar diet (except those with diabetes), I have found that it can help the Spleen regain health MUCH more quickly if people will cut out the "bad" sugars from their diets. This includes:

• Sodas (yes, even diet! The sweetness is still there and damaging your spleen!)
• Candies & Chocolate
  
• Pastries of all kinds
• Sugared cereals
• Ice cream
  
• etc. You know the kinds of things that have sugar in them.

What you may see missing from this list is fruit. Dieticians will argue that these have TONS of sugar in them, and yes, they do, but natural fruit sugar seems to react differently with the Spleen.

So how does one go about cutting sugar from their diet? Many of us have experienced the regular sugar cravings that can be strong enough to compel us to run to the store to get something sweet! How the HECK do you conquer THOSE?

Here are some tips that have worked for me and many of my patients:

• Stop eating sugar cold-turkey. This is one case where trying to wean yourself off won't work.
• Get rid of all the "bad" sugars in the house. If it's not there, it can't tempt you. You'd actually have to go out of your way to get something sweet to eat. Make sure to not be tempted by sweets at the store. KEEP them out of the house!
• Do not go grocery shopping while hungry. Hunger is often confused with sugar cravings, leading to purchases based on these cravings, not what is nutritionally needed.
  
• Have fruit around you at all times. Repeat after me, "AT ALL TIMES!" And make sure it's something completely delectable, not a grainy apple or a tasteless orange. It's got to be NUMMY. My favorite right now is a juicy nectarine with that perfect balance between sweet and sour. This "bad" sugar substitute will trick your body into thinking that it's getting the "bad" stuff and make you stop craving the sweet. Eat AS MUCH fruit as it takes to keep you from seeking out a sugary snack.
  
• If the cravings are still getting to you, put a tablespoon of Apple Cider Vinegar in an 8oz. glass of water and drink it down. It'll take about 10 minutes to take effect. I know it sounds strange, but it works! Try it!
• Know what you're going up against. The strong sugar cravings will likely last anywhere from a week to two weeks. Many people aren't aware of the addictive qualities of sugar and don't realize that it will take that long! It does. Trust me.
• Notice the positive changes that happen in your body. Use these as motivation! My patients have noticed that they feel less "foggy" in their heads. Their thinking is clearer. Some may notice changes in their weight (mostly water weight, but an important part of the Spleen becoming stronger). Less sinus congestion as well as a decrease in post-nasal drip. Notice how much CLEANER your body feels when it's not bogged down by a weakened Spleen!

This will be one of the hardest things you do in your life. Addiction of any kind is multi-faceted, including physical needs for it, emotional needs for it and social temptations.

While cutting sugar from your diet can be extremely difficult, the benefits to your health can be very rewarding! It's incredible how differently you feel about sugar when you've broken the addiction cycle. Several of my patients have even said that they no longer even WANTED sweets anymore.

Do any of you have more secrets to help stop the cravings for sugar?

Go Ahead and Swear! A study published in NeuroReport shows that uttering your favorite curse word helps ease pain. In this study, the participants held their hand in an ice water bath while repeating a curse word. They then held their hand in the water a second time while repeating an everyday neutral word. They reported their pain levels for each "bathing," and it was found that the participants reported a lesser pain experience while being allowed to repeat a curse word.

In Chinese medical theory this makes a certain amount of sense. Pain is caused by our Qi not flowing smoothly. Stress is caused by our Liver Qi not moving properly (Liver being related to the emotion of anger or frustration). Swearing can help release our Liver Qi, freeing it. Perhaps swearing also has an effect on not just our Liver Qi, but all of the Qi in our body. Free Qi movement equals reduced pain!

So, if you bang your thumb with a hammer, or are a pregnant woman going through labor, feel free to mutter (or scream!) that favorite curse word. You'll feel better for it!



*I'd like to apologize for the lack of posts lately, the kiddo has ceased taking naps recently, making me reconfigure our schedule and trying to figure out when to get some writing done. I hope to get back on the writing wagon now that things have settled down a bit! Thanks for being patient with us!

Most people suffer from periodic heartburn. Some people suffer from chronic heartburn. If you're the type of person who suffers from chronic, recurring heartburn, or you know someone who does, I want you to listen up.

Chronic heartburn, you may have heard it called GERD (Gastro-Esophageal Reflux Disease), isn't just an annoyance. The cells of your esophagus (the tube that connects your mouth to your stomach) are not meant to be exposed to stomach acid, so if they are exposed, the cells begin to change in order to protect themselves. The condition where your esophagus cells start changing is called Barrett's Esophagus.

While Barrett's Esophagus isn't considered cancerous, there are changes to the cells which could lead to esophageal cancer. It's extremely important to talk to your doctor about Barrett's Esophagus if you've suffered from GERD. Your doctor may recommend you have your esophagus examined using an endoscope (a camera that can look down your throat).

It's very important to get your heartburn under control to stop the exposure of your esophagus, which should allow the cells to return to their normal, healthy state. Diet changes, medications, herbal remedies and acupuncture can all be helpful to reduce that burn.

While medications are a great quick-fix, to stop the exposure to stomach acid immediately, they don't address the underlying causes of the heartburn, so people often have to continue taking the medication indefinitely. These medications also come with side effects that can include: decreased digestive abilities, vitamin deficiencies, cancer, and many more.

Chinese Medicine can be very effective at treating chronic heartburn. Because it addresses the underlying cause of the problem, not just the symptoms, it can more effectively help you stay heartburn-free long-term.

In Chinese medical theory, heartburn is usually diagnosed as Stomach Fire or Liver overacting the Stomach. These basically translate as having Stomach acid go where it doesn't belong. This can be due to too much Stomach acid causing an overflow, or the Stomach acid not being kept in the stomach due to a Stomach that has been weakened, often by stress. Chinese medicine can strengthen the Stomach energy keeping acid levels normal and in the stomach.

Remember, with Chinese medicine, unwanted symptoms aren't just covered up, your body is reminded how to function properly, how to live in health.

We've all seen the news articles out there telling us how our chronically stressful lives are making us heavier as a nation. We're too busy to exercise. We're too busy to eat right. Stress increases cortisol, a hormone associated with our fight or flight responses. When we're stressed out we crave salty, fatty and sugary foods. All of these things are a part of the picture.

According to Chinese medicine, weight gain leads back to the Spleen. The Spleen is in charge of metabolizing our food and water intake. When our Spleen is weakened, it is easily overwhelmed by all the food and water coming in and isn't able to use it properly. To bring the stress into the picture - there is a special relationship between the Liver and the Spleen. Think of the Liver as the big brother, and the Spleen as the little brother. If the Liver gets riled up because of stress, he'll take it out on the Spleen - damaging the Spleen. When the Spleen is damaged, he's unable to properly metabolize our food and water, and so it gets stored in the form of fat deposits.

Remember that episode of "I Love Lucy" where she's working in the chocolate factory and she gets a little more behind with each passing moment? She's not sure what to do with all the candies, but knows she has to do SOMETHING with them, so she and Ethel start stuffing them in their mouths. This is similar to what happens when our Spleen gets overwhelmed and damaged by the Liver. It starts stuffing things anywhere it can.

Chinese medicine can be a great boost to your weight loss plan. I'm sorry, it can't do the work for you. You still need to make the necessary diet and exercise changes, but it can help speed the process along. Acupuncture and Chinese herbal formulas can be used to set things straight between the Liver and Spleen to reduce stress levels and help heal the Spleen so that it can do its job properly.

If you're ready to get serious about losing some weight, or you've plateaued in your weight loss progress, consider talking to your acupuncturist. They can help your body remember how to be thin and healthy!

I've done a lot of hiking. When I was in acupuncture school, a friend of mine and I used to go hiking in the Columbia River Gorge whenever we had a long enough break between classes. Sure, all of our classmates thought we were slacking off. We let them think that. What they didn't know was that we had found the ultimate way to de-stress and allow our energy to flow smoothly so that we could study more efficiently.

What we found was that there was an interesting exchange taking place between us and the trees. Much like the exchange of carbon dioxide (CO2) and oxygen (O2) that occurs between animals and plants, we discovered the existence of an energy exchange.

In Chinese medicine, the Liver is the main organ that is involved when we feel "stressed out." Stress causes our energy to clump together so that it doesn't move properly. One of the Liver's jobs is to assist in the smooth flow of Qi. In order to compensate for our energy not moving correctly, our Liver beefs itself up to try to handle the bigger load. What we end up with is too much Liver energy, creating an imbalance. The Liver is associated with the element of wood, and so a stressed-out person may be described as "having too much wood energy."

What we found is that when we went hiking, our stress simply disappeared. The trees, because they ARE wood, were taking all of our extra wood energy and using it to become bigger and stronger trees. They need that wood energy, we need to get rid of any extra wood energy. Pretty neat, huh?

So the next time you're feeling stressed out, go for a walk in a wooded area. And if no one's around, or if you're like me and don't care what other people think, give a tree a hug. You'll both feel better for it!