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Eastern Medicine & Natural Healing, Health for the Body, Nutrition, Traditional Chinese Medicine

Tips to Stay Healthy During Summer

June 22, 2015
Bright Summer Day

Happy summer everyone! I apologize for the lack of blog posts lately. Work has been super busy, which hasn’t allowed me any time to blog, but I promise I have a lot of practical and useful information coming your way! Summer is finally here and I wanted to share some tips on how to stay healthy during the summer season.

Summer Basics

Summer, like spring, is also a yang season and represents tremendous abundance, energy, and growth. It is a time for activity, movement, expansion and creativity. Nature also reflects this activity where plants continue to grow from the spring season and flowers are blooming more than ever. It is a light and bright season. To keep in harmony with the summer season, it is still important to wake early, but it is also a season where you can go to bed later. The days are longer, giving us more time to get things done. It is really a time to work, play, travel, and be happy!

With regards to the five elements (wood, fire, earth, metal, and water), summer is represented by the fire element. Do you remember which element pairs with Spring? (Read here to review Spring basics.) The fire element governs the heart and small intestine. It also controls our ability to feel love and joy. When the heart is in harmony and our emotions are in balance, this joy should translate to an overall enthusiasm for life. However, an excess of the fire element and an excess of joy can cause restlessness and hyperexcitability, while a deficiency in fire may cause decreased joy and even apathy or depression. In Chinese medicine, the heart not only regulates blood circulation but controls our consciousness, spirit, sleep, memory, and houses the mind. Hence, it is also very much related to the nervous system and brain. We will talk more about how to tell if your fire element and heart is in balance.

The following are basic concepts to remember about the Summer Season:

  • Five elements: Fire
  • Organs: Heart/Mind and Small Intestine
  • Sense Organ: Tongue/Speech
  • Tissue: Blood vessels
  • Emotion: Joy
  • Voice Sound: Laughing
  • Fluid Emitted: Sweat
  • Paramita (Way to correct imbalance): Wisdom and Concentration
  • Enviromental Influence: Heat*
  • Development: Growth
  • Color: Red
  • Taste: Bitter
  • Direction: South

*Note: We have discussed the external pathogenic factor of wind associated with Spring here, but we have not talked about Summer heat yet. Summer heat in the body is caused by extreme heat during this season that can later manifest into heat signs and symptoms in the body.

Summer Foods and Preparation

Foods to cook during summer should be brightly colored fruits and veggies. Cooking should be light and short while regularly adding a small amount of spicy and pungent flavors to the food. Spices and pungent flavors can induce sweating, which help to cool the body, especially if you are prone to being hot. The key is not to overdo it with the spicy foods. In the same vein, don’t eat too many cold foods either as it weakens the digestive organs and causes contraction which can hold in sweat and heat. Similar to spring, foods should be sauteed as quickly as possible and also steamed and simmered in a short amount of time.

When it is really hot, the best cooling fresh foods to eat are salads, sprouts, fruit, and cucumber. Cooling teas include chrysanthemum, mint, and chamomile, while common cooling fruits are watermelon, apples, lemons, and limes. As I mentioned above, dispersing hot-flavored spices are also considered appropriate for hot weather, as long as you don’t overdo it. While the initial effect is to increase warmth in the body, the spices should ultimately bring body heat to the surface (our skin) to disperse as sweat. Examples of dispersing hot foods to include in the diet are red and green chili peppers, cayenne red pepper, fresh (and not dried) ginger, horseradish, and black pepper. Again, I can’t stress enough, eating too many dispersing foods will result in body weakness and actually a loss of yang, decreasing your ability to stay warm during the cooler seasons. This is why hot and spicy foods should usually be added in smaller quantities.

It’s best to minimize or avoid heavy foods during hot summer days as this can cause sluggishness. These foods include excess meats, eggs, nuts, seeds, and grains. In general eating less and eating light on a hot, bright summer day will keep you healthy and energized through the season.

Cooling fruits, veggies, and herbs to keep in mind during the summer:

  • Apples
  • Apricot
  • Cantaloupe
  • Lemons/LImes
  • Orange
  • Peach
  • Watermelon
  • Asparagus
  • Bamboo
  • Bok choy
  • Broccoli
  • Chinese cabbage
  • Corn
  • Cucumber
  • Mung Beans
  • Seaweed
  • Snow peas
  • Spinach
  • Sprouts
  • Summer squash
  • Watercress
  • White Mushroom
  • Cilantro
  • Dill
  • Mint
  • Peppermint

Summary of tips for the summer season:

  • Wake up early.
  • Rest in the middle of the day.
  • Go to bed later in the evening.
  • Stay hydrated with water. Drinking water infused with lemon and cucumber throughout the day will keep you cool.
  • Add pungent flavors to your diet.
  • Eat in moderation as overeating, especially during the hot weather can cause indigestion and sluggishness.
  • Avoid heavy, greasy foods such as dairy and fried foods.
  • Try not to get angry or irritated over things and instead stay calm and even-tempered. (Anger and frustration can also increase heat and stagnation in your body).

Enjoy your summer!

In health and wellness,
Dr Elain

References:

Healing with Whole Foods by Paul Pitchford

Contact Dr. Elain
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Eastern Medicine & Natural Healing, Nutrition, Traditional Chinese Medicine

The Mind-Body Connection and Our Emotions

May 13, 2015
The Mind Body Connection and our Emotions

While Western medicine usually sees emotions as a secondary factor or an effect resulting from physical disease, Chinese Medicine views the emotions as an integral part of our internal organ’s interactions and oftentimes as the primary cause of disease. Emotions are not “good” or “bad”, but reflections of how we interact with life experiences as well as ourselves. It is important for us to express different emotions at appropriate times. For example, when a loved one passes away, one should feel grief and sadness. In fact, it is abnormal not to, and detrimental to our physical health if we ignore or suppress these emotions as they will manifest physically in our bodies. Our emotions also become the cause of disease if they are extreme and especially if they are prolonged over time. The inseparable connection between the mind and body shows that emotions are not only the cause of disease, but that they can also be caused by disease. For example, having prolonged fear and anxiety, the emotions associated with the Kidneys, can cause Kidney weakness. On the same token, weak or deficient Kidneys, which can happen after having too many children in a short period of time, may cause fear and anxiety.

Suppressing appropriate emotions or having prolonged emotions will cause emotional blockages in our meridians and may ultimately lead to physical disease. Each emotion is connected to a different organ system in our bodies. It is important to find out the underlying emotional component and treat the appropriate organ system and its corresponding meridian (I will discuss meridians and acupuncture points in more detail later). These emotions are then processed and released, so that we do not become “stuck” with the emotions, resulting in physical problems. This is the intricate connection between the mind and body. There are seven major emotions in Chinese medicine. Let’s take a look at each of these emotions.

Anger

Anger is the one emotion that will include several other related emotional states. It is probably the emotion that most of us deal with on a day to day basis from stress (road rage anyone?). It can also be expressed as:

  • resentment
  • repressed anger
  • irritability or annoyance
  • frustration, (internalized anger)
  • rage
  • indignation (anger or annoyance provoked by what is perceived as unfair treatment)
  • animosity
  • bitterness
  • impatience
  • violence or belligerence
  • arrogance
  • stubborness
  • aggression
  • impulsive or explosive personality

These emotional states will mainly affect the Liver and if they persist can cause Liver Qi or blood stagnation (review Qi and Blood pathology here and here). Anger can also cause Qi (energy) to rise in our body causing signs and symptoms to show up in our head and neck such as headaches, tinnitus, dizziness, a red face, red tongue, or thirst. Headaches are one of the most common symptoms caused by anger. Who hasn’t gotten a headache after being really angry?

Repressed anger and resentment, usually towards a family member, can also develop into depression. In this case, someone can appear subdued, depressed, and pale. The way to determine whether the depression is due to anger or sadness is to look at the tongue color. Depression due to anger will manifest a red or dark-red tongue and wiry pulse.

Anger can also affect the Stomach and Spleen (digestive system). The interaction between our Liver and Spleen/Stomach (digestive system) will become clear when we discuss The Five Element Theory. The take home lesson of this is not to get angry while you are eating, which can easily cause digestive problems.

Nutritional Guidelines to Treat and Heal the Liver

– When liver qi stagnates, the best thing to do is eat less (unless you are malnourished). It is also important to eliminate foods that further damage the liver, such as foods high in saturated fats (meat, cream, cheese, and eggs).
– Foods that get rid of liver qi stagnation are moderately pungent foods, herbs, and spices (review the Five Flavors here) : watercress, all members of the onion family (chives, garlic, leeks, scallions), mustard greens, turmeric, basil, bay leaf, cardamom, marjoram, fennel, dill, ginger, horseradish, rosemary, mint, and lemon.

Joy

Joy is only a cause of disease when we experience excessive excitement or continuous mental stimulation (no matter how pleasurable), which will affect the Heart and cause Heart Yin deficiency. For example, a migraine attack can be triggered by sudden excitement from good news. Have you ever been so happy and excited about something that caused a headache or your heart to flutter and skip a beat?

Nutritional Guidelines to Treat and Heal the Heart

In order to enrich the body’s yin, the Heart will usually rely on Kidney Yin for replenishment. Foods that strengthen Kidney Yin will also strengthen Heart Yin. These foods include parsley, wheat berry (sourdough bread), and sweet rice. Herbs that strengthen Kidney Yin include: rose hips, oyster shell (in supplement form), clam shell, schisandra fruit, raspberry and blackberry leaves.

Sadness

Sadness or grief directly weakens Lung Qi but also affects the Heart. Prolonged sadness and grief can lead to symptoms like breathlessness, fatigue, depression, or crying. This is most common after the death of a close family member. In cases of severe grief, this can lead to more devastating diseases. A poignant example is when Christopher Reeve’s wife, Dana Reeve was diagnosed with lung cancer at age 44, despite never smoking, less than a year after his death. Sadly, she also passed within 7 months of her diagnosis.

Foods that support Lung Qi

– Foods and herbs that strengthen lung qi include rice, sweet rice, oats, carrot, mustard greens, sweet potatos, yams, potatoes, ginger, garlic, molasses, barley malt, and herring.
– Cooling and mucus forming foods should be restricted (citrus fruits, milk and dairy products, spinach, chard, and seaweed).

Worry and Pensiveness

Anyone out there who thinks or studies too much? If so, your Spleen and Stomach, or digestive system will directly be affected causing symptoms of fatigue, loss of appetite, and loose stools. This is most commonly seen in those in school, graduate studies requiring excessive mental work, or those with demanding intellectual occupations. Spleen weakness and deficiency will cause accumulation of mucus and phlegm in our bodies and is further aggravated by a person who doesn’t eat on time, eats too fast, or discusses work while eating. Sound familiar?

Chronic worry will not only injure the digestive system, but also the Lungs. The most common causes of worry are financial, employment, and family problems. Weak Lung Qi will lead to anxiety, shortness of breath, and stiffness in the shoulders and neck. Instead of worrying about your problems, do something about it, since worrying will only make you sick and do nothing to resolve the situation.

Foods that strengthen Digestion/Spleen and Stomach Qi (previously discussed here)

– Foods that help Spleen Qi deficiency are sweet and/or pungent.
– This includes complex carbohydrates: rice (in the form of congee), oats, spelt, sweet rice
– Carbohydrate-rich vegetables: winter squash, carrot, rutabaga, parsnip, trurnip, garbanzo beans, black beans, peas, sweet potato, yam, and pumpkin
– Pungent veggies and spices: onion, leek, black pepper, ginger, cinnamon, fennel, garlic, nutmeg
– Severe deficiency will require small amounts of animal products in congee: mackerel, tuna, halibut, anchovy, beef, chicken, turkey, or lamb.

Fear

As I discussed above, fear and anxiety are the emotions associated with the Kidneys. An easy way to remember is when someone is scared, they pee in their pants. Good analogy? Fear drains Kidney Qi and makes it descend. It also drains our Essence (read more about Essence here). Fear in children causes descending Qi and nocturnal enuresis, usually from insecurity. In adults, fear and chronic anxiety will deplete the Kidney’s Yin, or cooling power, and cause heat in the face, night sweats, palpitations, dry mouth and throat.

Foods that Nourish Kidney Yin and Essence/Jing (previously discussed here)

In general, foods that nourish the Kidney will also nourish Jing. However, choosing the appropriate foods and herbs to strengthen our Kidneys largely depend on each individual’s constitution and condition.

Cooling Jing Foods – for those who tend to have heat signs and symptoms, yin deficiency, or excess

– chlorella, spirulina, black beans, seaweed, wheat grass, blue-green microalgae, almonds, and bone marrow soup

Warming Jing Foods – for those who tend to have cold signs or deficiency symptoms

– royal jelly, bee pollen, milk, clarified butter, placenta, dear antler, walnuts, animal products (chicken, liver, beef or lamb kidney) and warming seafood (especially mussels; also trout, salmon, anchovy)

Shock

Mental shock affects the Heart and Kidney. It will suddenly deplete Heart Qi leading to palpitations and insomnia. It also affects the Kidneys since our bodies must use Essence to replenish the sudden exhaustion of energy. This can cause night sweats, dry mouth, dizziness, and tinnitus.

What you need to know:

  • Chinese Medicine views the emotions as an integral part of our internal organ’s interactions. This is the mind body connection.
  • If emotions are suppressed or prolonged, physical disease may manifest in the associated organ. Weak organs can also cause the emotions to appear.
  • The seven major emotions are anger (liver), joy (heart), sadness (lungs), pensiveness and worry (stomach and spleen), fear (kidneys) and shock (heart and kidneys).

Which emotion do you think you are most affected by?

In health and wellness,
Dr. Elain

References:

The Foundations of Chinese Medicine by Giovanni Maciocia
Healing with Whole Foods by Paul Pitchford

Contact Dr. Elain
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