Balance Blog: All Things Health, Wellness, and Chinese Medicine
The Water Element + Winter Wellness
The teachings and practices of Chinese Medicine will support the body, mind and spirit in the midst of seasonal change. In preparation for Winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
Acupuncture helps us live harmoniously with the seasons.
In Chinese Medicine theory, there are five natural elements that exist within us, as they do in nature. Each season belongs to a particular element and has unique correspondences. When we study nature’s patterns and cycles, we can learn how to support our own health and stay well year-round.
WINTER’S ASSOCIATIONS IN CHINESE MEDICINE
ELEMENT: WATER
YIN ORGAN: KIDNEYS
YANG ORGAN: URINARY BLADDER
EMOTION: FEAR
SPIRIT: ZHI (WILLPOWER)
CLIMATE: COLD
COLOR: BLACK/DARK BLUE
TASTE: SALTY
SENSE ORGANS: EARS
TISSUES: BONE
VIRTUES: STRENGTH, COURAGE, WISDOM
Right now, we are in the best season to slow down and conserve our energy. While the lowcountry might not have winter’s snowy and still landscape, the cooler and darker days invite this meditative space to rest and reflect. Whatever your “winter hibernation” might look like (hello, sweatpants and bottomless cups of tea!), it’s essential that you take this time to replenish your resources that have been used throughout the year.
“It is the concentrated, internal force of winter that enables a seed to burst forth in spring growth.”
The energy of winter is deep and potent. With rest, there is work going on, but inside- energy is collected and held in reserve. This deeply nourishing Yin time gives us the needed energy, vision, and purpose with which to emerge into spring- a season of growth, renewal of spirit, and fresh starts.
In this most Yin season, there is an energetic predisposition of retraction as our Qi flows more deeply inside us. There is a depth to the season that invites us to connect with the core of our being and untouched emotions. There is death in nature and less activity to induce stimulation and excitement. For some, the qi of the season can easily contribute to depression, loneliness, and seasonal affective disorder. Others may feel relief for an opportunity to pause and do internal work.
Wherever you fall in the transition to the cold winter months, the teachings and practices of Chinese Medicine supports the body, mind and spirit in the midst of change. In preparation for winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
The Water Element
Winter is ruled by the water element: the most nourishing and essential substance for life. This element stores much of people’s reserves of energy. That’s why rest is crucial in the winter. This time of year, over-work and lack of sleep easily depletes the water element and the kidneys, especially.
The wisdom of water is to flow. Water moves effortlessly and takes the exact form of whatever contains it. A balanced water element is able to move smoothly through the season with strength, courage, and willpower. There’s a sense of flow and ease, and an alignment to one’s purpose or destiny.
There is depth, darkness, and mystery to water. The emotion associated with the water element is fear. In appropriate amounts, fear is essential to survival because it enables us to navigate situations with care and caution. When the water element is out of balance, one might experience excess fear, phobias, and lack of courage.
The Kidneys + Urinary Bladder
The kidney and urinary bladder are the organ systems that belong to the water element. Likewise, both play an important role in fluid regulation. There are acupuncture points along their meridians that can be used to fill the reserves and tap into that place where our real strength, courage, and wisdom reside.
In Chinese Medicine theory, the kidneys are the storehouse of our vital energy and our Jing, or Essence. Jing relates to our genetics and governs growth, reproduction, and how we move through the cycles of life. Our bones, joints, teeth, ears, brain, and marrow are influenced by the kidneys.
The kidneys (called the Storehouse of the Vital Essence) ignite all processes and functions within the entire body, mind, and spirit. They provide the driving qi- energy and will power- needed to overcome obstacles and press forward to accomplish our goals in life and live out our fullest potential. We draw upon the energy reserves of the kidneys just by the virtue of living, working, and aging.
The kidney acupuncture meridian begins at the bottom of the foot and travels up the inside of the leg to the pelvis, low abdomen, and ends at the chest. Our body will let us know when we are exhausting these reserves because symptoms along the channel will arise, such as low back ache, weak knees, frequent urination, and menstrual or fertility issues. Other signs of imbalance include: exhaustion, autoimmune flare ups, very low motivation, excessive fear and anxiety, and skeletal disorders.
The urinary bladder is compared to a reservoir where the waters of the body collect. Its acupuncture meridian is the longest of the body: beginning at the eyes, the channel travels over the head to the back of the neck, down the sides of the spine to the sacrum, to the backs of the knees, down the calves, to the ankles, ending at the outside of the little toe. Physical signs of imbalance include back pain, bladder pain, vertigo and headaches, vision issues, and urinary incontinence. Due to this organs’ role of “holding on” to urine, emotional signs of imbalance relate to this “holding on”: grudges and jealousy, in addition to fear.
Winter is an opportunity to focus on the health and spirit of the kidneys and urinary bladder, restore their resources and better manage our reserves. Slowing down, getting plenty of rest, eating well and in-season (more on winter-time foods below), drinking lots of fluids, and adapting a restorative wellness routine will support these organ systems and boost their vitality.
Seasonal Self-Care
The classic texts of Chinese Medicine urge us to follow the cycle of the seasons in order to stay healthy. The Huang Di Nei Jing ("The Inner Classic of the Yellow Emperor"), contains some of the oldest teachings about winter and its relationship to the Kidneys:
“During the Winter months all things in nature wither, hide, return home, and enter a resting period, just as lakes and rives freeze and snow falls. This is a time when yin dominates yang. Therefore one should refrain from overusing the yang energy. Retire early and get up with the sunrise, which is later in Winter. Desires and mental activity should be kept quiet and subdued, as if keeping a happy secret. Stay warm, avoid the cold, and keep the skin covered. Avoid sweating. The theory of the Winter season is one of conservation and storage. Without such practice the result will be injury to the Kidney energy. This will cause weakness, shrinking of muscles, and coldness; then the body loses its ability to open and move about in the Spring.”
Maintaining an appropriate balance between activity and rest is crucial to the health of the water element. In addition to the advice from the classic texts, here are some self-care tips to follow for the winter months ahead:
~ Food therapy: focus on foods that share the qualities of the water element. Colors are dark, taste is salty, content is hydrating and nourishing. Examples include: nuts, seeds, legumes, shellfish, salt water fish, seaweed, dark colored berries, root vegetables, whole grains, stews and soups. We are also including mostly warm and cooked foods, and limiting cold and raw foods. Use warming spices like garlic, ginger, and cardamom.
~ Adaptogenic herbs strengthen the kidneys and adrenals, boost immunity, lift depression, ease anxiety, and help the body adapt to stress. Holy basil, ashwaghanda, astragalus, oat straw, and rhodiola are herbs that can be taken daily as supplements or tea. It’s best to consult with a health care practitioner before adding supplements to your wellness regimen.
~ Essential oils like geranium, ylang ylang, jasmine, and basil can be used in a diffuser to strengthen the water element. The floral oils are mostly middle or base notes, resonating with the deeper layers of our selves. Floral oils nourish yin, lifts the spirit, and connects with our inner beauty and essence. Basil is used in blends for fatigue, depression, focus, and memory.
~ Winter is time for internal work. Schedule more time to discover yourself through reflection. Meditation, yoga, journaling, dreamwork, and breathwork are great winter activities. These activities can also help to work through fear and depression.
~ We become naturally inclined to seek out things that bring us light and joy in the winter. The season calls for making deeper connections with those close to you, but without overextending yourself. A mindful balance of Fire (yang, activity, joy) and Water (yin, stillness, introspection) can be helpful to our psyche and wellbeing.
~ Take care of the kidney and urinary bladder acupuncture meridians. Important acupuncture points along these channels are at the feet, knees, low back, and neck. These points are used to strengthen kidney and urinary bladder function, support immunity, and treat emotional imbalances of the water element. Keeping these areas warm and covered will maintain the integrity of the channels and keep you well physically, emotionally, and spiritually.
- Schedule an acupuncture appointment. A seasonal tune-up will be restorative, deeply nourishing, and strengthening for the kidney qi.Rest is the theme of the season, and your time on the treatment table will guarantee you that time for yourself.
Sources:
Hicks, Angela. “Five Element Constitutional Acupuncture”. (2004).
Swanberg, Sarah (L.Ac.). “A Patient’s Guide to Acupuncture: Everything You Need to Know”.
The Water Element: A TCM Approach to Winter Wellness
Wherever you fall in the transition to the cold winter months, the teachings and practices of Chinese Medicine supports the body, mind and spirit in the midst of change. In preparation for Winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
Acupuncture helps us live harmoniously with the seasons.
In Chinese Medicine theory, there are five natural elements that exist within us, as they do in nature. Each season belongs to a particular element and has unique correspondences. When we study nature’s patterns and cycles, we can learn how to support our own health and stay well year-round.
WINTER’S ASSOCIATIONS IN CHINESE MEDICINE
ELEMENT: WATER
YIN ORGAN: KIDNEYS
YANG ORGAN: URINARY BLADDER
EMOTION: FEAR
SPIRIT: ZHI (WILLPOWER)
CLIMATE: COLD
COLOR: BLACK/DARK BLUE
TASTE: SALTY
SENSE ORGANS: EARS
TISSUES: BONE
VIRTUES: STRENGTH, COURAGE, WISDOM
Right now, we are in the best season to slow down and conserve our energy. While the lowcountry might not have winter’s snowy and still landscape, the cooler and darker days invite this meditative space to rest and reflect. Whatever your “winter hibernation” might look like (hello, sweatpants and bottomless cups of tea!), it’s essential that you take this time to replenish your resources that have been used throughout the year.
“It is the concentrated, internal force of winter that enables a seed to burst forth in spring growth.”
The energy of winter is deep and potent. With rest, there is work going on, but inside- energy is collected and held in reserve. This deeply nourishing Yin time gives us the needed energy, vision, and purpose with which to emerge into spring- a season of growth, renewal of spirit, and fresh starts.
In this most Yin season, there is an energetic predisposition of retraction as our Qi flows more deeply inside us. There is a depth to the season that invites us to connect with the core of our being and untouched emotions. There is death in nature and less activity to induce stimulation and excitement. For some, the qi of the season can easily contribute to depression, loneliness, and seasonal affective disorder. Others may feel relief for an opportunity to pause and do internal work.
Wherever you fall in the transition to the cold winter months, the teachings and practices of Chinese Medicine supports the body, mind and spirit in the midst of change. In preparation for winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
The Water Element
Winter is ruled by the water element: the most nourishing and essential substance for life. This element stores much of people’s reserves of energy. That’s why rest is crucial in the winter. This time of year, over-work and lack of sleep easily depletes the water element and the kidneys, especially.
The wisdom of water is to flow. Water moves effortlessly and takes the exact form of whatever contains it. A balanced water element is able to move smoothly through the season with strength, courage, and willpower. There’s a sense of flow and ease, and an alignment to one’s purpose or destiny.
There is depth, darkness, and mystery to water. The emotion associated with the water element is fear. In appropriate amounts, fear is essential to survival because it enables us to navigate situations with care and caution. When the water element is out of balance, one might experience excess fear, phobias, and lack of courage.
The Kidneys + Urinary Bladder
The kidney and urinary bladder are the organ systems that belong to the water element. Likewise, both play an important role in fluid regulation. There are acupuncture points along their meridians that can be used to fill the reserves and tap into that place where our real strength, courage, and wisdom reside.
In Chinese Medicine theory, the kidneys are the storehouse of our vital energy and our Jing, or Essence. Jing relates to our genetics and governs growth, reproduction, and how we move through the cycles of life. Our bones, joints, teeth, ears, brain, and marrow are influenced by the kidneys.
The kidneys (called the Storehouse of the Vital Essence) ignite all processes and functions within the entire body, mind, and spirit. They provide the driving qi- energy and will power- needed to overcome obstacles and press forward to accomplish our goals in life and live out our fullest potential. We draw upon the energy reserves of the kidneys just by the virtue of living, working, and aging.
The kidney acupuncture meridian begins at the bottom of the foot and travels up the inside of the leg to the pelvis, low abdomen, and ends at the chest. Our body will let us know when we are exhausting these reserves because symptoms along the channel will arise, such as low back ache, weak knees, frequent urination, and menstrual or fertility issues. Other signs of imbalance include: exhaustion, autoimmune flare ups, very low motivation, excessive fear and anxiety, and skeletal disorders.
The urinary bladder is compared to a reservoir where the waters of the body collect. Its acupuncture meridian is the longest of the body: beginning at the eyes, the channel travels over the head to the back of the neck, down the sides of the spine to the sacrum, to the backs of the knees, down the calves, to the ankles, ending at the outside of the little toe. Physical signs of imbalance include back pain, bladder pain, vertigo and headaches, vision issues, and urinary incontinence. Due to this organs’ role of “holding on” to urine, emotional signs of imbalance relate to this “holding on”: grudges and jealousy, in addition to fear.
Winter is an opportunity to focus on the health and spirit of the kidneys and urinary bladder, restore their resources and better manage our reserves. Slowing down, getting plenty of rest, eating well and in-season (more on winter-time foods below), drinking lots of fluids, and adapting a restorative wellness routine will support these organ systems and boost their vitality.
Seasonal Self-Care
The classic texts of Chinese Medicine urge us to follow the cycle of the seasons in order to stay healthy. The Huang Di Nei Jing ("The Inner Classic of the Yellow Emperor"), contains some of the oldest teachings about winter and its relationship to the Kidneys:
“During the Winter months all things in nature wither, hide, return home, and enter a resting period, just as lakes and rives freeze and snow falls. This is a time when yin dominates yang. Therefore one should refrain from overusing the yang energy. Retire early and get up with the sunrise, which is later in Winter. Desires and mental activity should be kept quiet and subdued, as if keeping a happy secret. Stay warm, avoid the cold, and keep the skin covered. Avoid sweating. The theory of the Winter season is one of conservation and storage. Without such practice the result will be injury to the Kidney energy. This will cause weakness, shrinking of muscles, and coldness; then the body loses its ability to open and move about in the Spring.”
Maintaining an appropriate balance between activity and rest is crucial to the health of the water element. In addition to the advice from the classic texts, here are some self-care tips to follow for the winter months ahead:
~ Food therapy: focus on foods that share the qualities of the water element. Colors are dark, taste is salty, content is hydrating and nourishing. Examples include: nuts, seeds, legumes, shellfish, salt water fish, seaweed, dark colored berries, root vegetables, whole grains, stews and soups. We are also including mostly warm and cooked foods, and limiting cold and raw foods. Use warming spices like garlic, ginger, and cardamom.
~ Adaptogenic herbs strengthen the kidneys and adrenals, boost immunity, lift depression, ease anxiety, and help the body adapt to stress. Holy basil, ashwaghanda, astragalus, oat straw, and rhodiola are herbs that can be taken daily as supplements or tea. It’s best to consult with a health care practitioner before adding supplements to your wellness regimen.
~ Essential oils like geranium, ylang ylang, jasmine, and basil can be used in a diffuser to strengthen the water element. The floral oils are mostly middle or base notes, resonating with the deeper layers of our selves. Floral oils nourish yin, lifts the spirit, and connects with our inner beauty and essence. Basil is used in blends for fatigue, depression, focus, and memory.
~ Winter is time for internal work. Schedule more time to discover yourself through reflection. Meditation, yoga, journaling, dreamwork, and breathwork are great winter activities. These activities can also help to work through fear and depression.
~ We become naturally inclined to seek out things that bring us light and joy in the winter. The season calls for making deeper connections with those close to you, but without overextending yourself. A mindful balance of Fire (yang, activity, joy) and Water (yin, stillness, introspection) can be helpful to our psyche and wellbeing.
~ Take care of the kidney and urinary bladder acupuncture meridians. Important acupuncture points along these channels are at the feet, knees, low back, and neck. These points are used to strengthen kidney and urinary bladder function, support immunity, and treat emotional imbalances of the water element. Keeping these areas warm and covered will maintain the integrity of the channels and keep you well physically, emotionally, and spiritually.
- Schedule an acupuncture appointment. A seasonal tune-up will be restorative, deeply nourishing, and strengthening for the kidney qi.Rest is the theme of the season, and your time on the treatment table will guarantee you that time for yourself.
Sources:
Hicks, Angela. “Five Element Constitutional Acupuncture”. (2004).
Swanberg, Sarah (L.Ac.). “A Patient’s Guide to Acupuncture: Everything You Need to Know”.
Inside a Session with Balance Acupuncture
Curious about what an acupuncture treatment with us looks like? Wonder no longer- here’s how your hour with us unfolds!
Curious about what an acupuncture treatment with us looks like? Wonder no longer- here’s how your hour with us unfolds!
We begin our session discussing your health concerns and wellness goals. From your emotional well-being to aches and pains, digestion to energy, it’s all connected for us!
We take your pulses and look at your tongue, two important diagnostic tools in Chinese medicine. Both provide insight into patterns of imbalance and the root cause for your symptoms.
We put all this info together to create a highly individualized treatment plan, just for you! This is your “Chinese medical diagnosis”. It may sound something like “Spleen qi deficiency with dampness” or “Liver qi stagnation with heat”.
Your treatment takes place in a clean, private, peaceful setting. Using a gentle insertion technique, we place tiny, sterile, hair-thin acupuncture needles along specific areas and channels of the body to bring your body back into balance.
Before leaving the room, we make sure everything feels comfortable and let you relax on the treatment table for 20-35 min... this is the “acunap”!
Along with acupuncture, your visit includes any necessary extras such as gua sha, cupping, tui na (Chinese medical massage), moxibustion (heat therapy), essential oils, etc.
We may prescribe an herbal formula or discuss lifestyle changes and dietary modifications to further support your health.
Ask questions! Chinese Medicine is a completely different way of looking at the body. Please feel welcome to ask questions at any time.
Follow-up appointments are recommended to establish a treatment plan, and we will always make referrals to other practitioners for specialized or additional care, as needed!
How To Make Congee
Congee is a traditional, highly nourishing Chinese breakfast used for healing since the Han Dynasty (206 BCE). Made with rice, other grains, and water, eating congee is a simple and powerful way to support digestion and overall health.
A Nourishing Breakfast for Healing
Congee is a traditional, highly nourishing Chinese breakfast used for healing since the Han Dynasty (206 BCE). Made with rice, other grains, and water, eating congee is a simple and powerful way to support digestion and overall health.
In Chinese Medicine, congee is prescribed anytime that Spleen qi- the energy that propels digestion and production of qi and blood- needs to be replenished. This is often the case with chronic illness, recovery from acute illness, digestive issues, and postpartum symptoms. Or, when we are over worked and over stressed.
In her book “The First Forty Days,” Heng Ou explains: “the power of congee is that it’s such easy eating… it is a food of rebirth; its simplicity and clean taste feel so comforting in a weary or recovering body.”
Congee can be made in advance in large quatities for an easy breakfast every day of the week. Use these guidleines to get you started. As you become more familiar with the process, you'll likely find that you can make adjustments in the recipe to suit your own preferences. Like the smoothie, a congee can be adapted to meet many varied medicinal needs.
Any congee will strengthen Spleen qi and digestion. When choosing which ingredients to add, you can take these energetics into consideration:
aromatic flavors like ginger, cinnamon, and cardamom will strengthen digestion, clear phlegm, and support the lungs
meat, eggs, dark colored berries, and beets will build blood
nuts and seeds will nourish yin, strengthen Kidney qi, generate fluids, and soothe symptoms associated with heat and dryness like hot flashes, night sweats, dry coughs, and thirst
fruits and veggies support a healthy Liver and keep its qi and energy flowing smoothly throughout the body
Base Recipe
MAIN INGREDIENTS: 3/4 c. long grain white rice, 3/4 c. long grain brown rice, 10 c. water.
Combine rice and water in a crock pot. Add in additional ingredients, listed below. Cook on low setting for about 6 hours. Stir occasionally. Add salt to taste. Portion it out in glass containers for easy heating in the mornings. Dilute if desired when preparing.
Additional Ingredients
Grains: If you decide to use one of these grains, reduce the rice to 1/2 c each. Then add 1 c. of: barley, buckwheat, cornmeal, Job's tears, millet, oats, OR quinoa
Vegetables + legumes: Pre-cook the veggies and beans: beets, carrots, sweet potatoes, adzuki beans, lentils, mung beans, mushrooms, scallions (garnish)
Meat: Fish may be added frozen. Pre-cook all other meats: chicken livers, dark or light chicken, pork, white fish; top with an egg
Nuts + seeds: almonds, pine nuts, walnuts, black sesame seeds, flax seeds, sunflower seeds, chia seeds
Dried fruit: goji berries, Chinese red dates, raisins, figs
Seasonings: brown sugar, cardamom, turmeric, cinnamon, coriander, ginger, honey
Broths: chicken, beef, bone, or vegetable stock. Keep total liquid at 10 c.
Resources
Ou, Heng. The First Forty Days: The Essential Art of Nourishing the New Mother (2016)
Chinese Acupuncture Clinic, Asheville, NC
A Natural, Herbal Approach to Stress Relief
We love integrating Western herbs into our practice. They’re easy to use, fun to learn about, widely accessible, and can be sourced locally and organically. And, there are so many herbs that can help us keep calm and relaxed. The following information is from National Geographic’s special March 2020 edition, Healing Remedies: A Holistic Approach to Health and Wellness, and focuses on herbal stress relief.
We love integrating Western herbs into our practice. They’re easy to use, fun to learn about, widely accessible, and can be sourced locally and organically. And, there are so many herbs that can help us keep calm and relaxed. The following information is from National Geographic’s special March 2020 edition, Healing Remedies: A Holistic Approach to Health and Wellness, and focuses on herbal stress relief.
(As always, the information provided is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.)
Caring for the Nervous System
In Western herbalism, caring for the nervous system relies on NERVINE and ADAPTOGEN herbs to help us better cope with stress, relieve anxiety, lift our mood, improve our sleep, and ease our pain.
Nervines are simply herbs that have some effect upon the nervous system. There are three categories of nervines:
nervine stimulants enliven and awaken the nervous system. Peppermint, rosemary, and ginger achieve this action without overstimulating the nervous system.
nervine relaxants have a calming effect upon the nerves, with their effect ranging from mild (chamomile, lemon balm) to powerfully sedative (California poppy, hops). Valerian offers a nice middle ground.
german chamomile: one of the best herbs for those who hold stress in their digestive tracts and skin. Anti-inflammatory and anti-spasmodic.
lemon balm: for those who become irritable and cranky if they don’t have enough downtime. For overstimulated extroverts with difficulty focusing.
valerian: found in many sleep formulas because it promotes restful sleep. Best for those who are tense and tired. Relaxes tension in the muscles.
California poppy: helpful for those whoa re stressed-out, depressed, and cannot sleep due to pain. Mild pain-relieving properties and eases anxiety
hops: for those who really need to sleep but lay awake at night worried about all kinds of things.
nervine tonics nourish and support the nervous system, and are a good choice for those feeling emotionally exhausted or overwhelmed. Tonic herbs include milky oats, skullcap, and St. Johns Wort.
milky oats: a classic nervine tonic, helpful for those who are mentally and spiritually tired.
skullcap: best for those who are easily upset and overwhelmed. Supports those who do not handle stress well.
St. Johns Wort: strengthens and nourishes those who are mildly depressed. Its best for those not taking prescription drugs as it can interact with many.
Adaptogens are helpful for those under a great deal of stress, and include ginseng, ashwagandha, and rhodiola. Adaptogen herbs can be taken for at least 2-3 months, and should be part of a holistic approach to managing stress.
Ginseng is considered the classic adaptogen, and often used in Chinese Medicine as a qi tonic to improve energy and vitality.
Ashwaghanda is a rejuvenating tonic, used in Ayurveda, the traditional medical system of India. This herb is recommended for the “wired and tired”.
Rhodiola has been used in traditional medicine systems for over 3,000 years. This herb can help those with fatigue, mental fog, and difficulty concentrating.
You can make teas or tinctures from these herbs based on which one resonates with you. For young children, stick with chamomile, lemon balm, milky oats, and skullcap.
HERBAL STRESS RELIEF
This basic herbal formula is great for taking the edge off. And it's simple to make at home- give it a try!
10 grams lemon balm herb
10 grams chamomile flowers
10 grams skullcap herb
150 milliliters brandy or vodka OR 170 milliliters vegetable glycerine and 70 milliliters water (use glycerine option for kids)
Grind herbs into a coarse powder and put in a glass jar. Add vodka OR vegetable glycerine and water. Stir well. If you need to add more liquid, put in an additional 15 milliliters glycerine and 5 milliliters water. Cover and let sit for 2 weeks, shaking daily. Strain and pour liquid into a dark bottle, label, and store in a cabinet. Compost herbs.
how to use
Herbal Stres Relief Tincture (made with brandy or vodka):
Adults: take 1 teaspoon of the tincture 2 to 3 times a day, as needed to ease tension or anxiety.
Herbal Stress Relief Glycerite (made with vegetable glycerine):
40 to 60 pounds: 1/2 teaspoon 2 to 3 times a day, as needed
60 to 90 pounds: 1 teaspoon 2 to 3 times a day, as needed
90 to 120 pounds: 1 1/2 teaspoons 2-3 times a day, as needed
Over 120 pounds: 2 teaspoons 2 to 3 times a day, as needed
TAKE A DEEP BREATH AND ENJOY!
Resources:
“Healing Remedies” by Tieraona Low Dog M.D. National Geographic, March 2020.
Chinese Medicine + Self-Care during COVID-19
As our city re-opens and COVID cases spike, it becomes so important to implement your self-care routine! The teachings and practices of Chinese Medicine, along with some lifestyle modifications, can help boost our defenses. When we stay as balanced as possible, our body is stronger, more resilient, and more capable of handling and healing from whatever comes our way. Learn about how we can care for ourselves and our family during this time with at-home wellness practices, herbs, supplements, food therapy, essential oils, and more.
*The information provided in this article is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.
As our city re-opens and COVID cases spike, it becomes so important to implement your self-care routine. And if you were vigilant in the beginning but have found that your precautions and wellness practices fell to the wayside, you're not alone- many are experiencing "quarantine fatigue". We hope these tips refresh you from the fatigue and offer some guidance for taking care of yourself and your family during this time.
The health and wellbeing of our clinic, clients, and community is always our top priority. The need for physical distancing, masks, and hand-washing remains extremely important. Please continue to make safe choices, and contact us if we can be of support in any way.
Chinese Medicine + Self-Care
From a Chinese medical perspective, right now we should act preventatively to strengthen our immune system and activate our qi, eliminate phlegm and mucus, and keep out pathogenic cold (Chinese Medicine defines COVID-19 as a "damp-cold" pathogen).
The teachings and practices of Chinese Medicine, along with some lifestyle modifications, can help support our immune and respiratory systems. When we stay as balanced as possible, our body is stronger, more resilient, and more capable of handling and healing from whatever comes our way.
MOVEMENT IS MEDICINE
This is our #1. One of best things we can do right now for our health is to MOVE.Movement keeps the qi flowing- specifically, our LIVER QI.
Qi is our vital energy, coursing through our body to support life. It holds the body's innate intelligence, how we maintain "homeostasis" and the body's ability to regulate its internal environment to create good health. The smooth flow of qi, which is controlled by the Liver meridian system, ensures optimal functioning of all systems in the body- including the respiratory and circulatory system.
Chinese Medicine says the Liver controls our diaphragm. When qi is moving freely, the diaphragm is open and the lung energy descends to the kidneys for effortless inhales and exhales. When there’s constraint, qi stagnates in the chest and there may be wheezing, chest tightness, or shortness of breath.
Qi moves the blood. Specifically, the movement of Liver qi influences how blood circulates throughout our body. Overtime, liver qi stagnation (due to emotional factors, poor diet, sedentary lifestyle, etc) can lead to blood stagnation, blockages, and circulatory issues.
We should focus on the Liver qi for being as healthy as possible for our physical health. Here are things you can do:
Gentle exercise and walking. At least 1 hour of gentle walking is recommended, every day of the week. 2 hours is ideal. Walking is one of the best things you can do for your health right now!
Drink less alcohol
Eat a clean diet (fresh, local, mostly produce, no preservatives, dyes, additives, or pesticides)
De-stress with acupuncture
Supportive herbal formula: Xiao Yao Wan "Free and Easy Wanderer": unblocks the Liver qi and nourishes blood
A calm, open heart and a relaxed spirit will also positively impact how Liver qi moves in the body. Here are things you can do:
Practice slow, deep breaths
Meditation
Qi gong or tai chi
Gratitude journal
Use floral essential oils like jasmine, rose, and magnolia to inspire feelings of safety, beauty, love, and connection.
And, of course, physical movement supports us in many ways. When we exercise, our respiratory rate increases which helps to circulate air more fully through our lungs. Movement increases the number of white blood cells, which help fight infections. Neurotransmitters that play a powerful role in mood regulation are also released when we move - which can reduce stress and improve overall feeling of wellbeing.
SUPPORT YOUR LUNGS
Additionally, there are things we can do to move stagnation in the chest and exercise the lungs. Try breathing exercises, self-massage, stretching, and singing. This can help improve circulation of blood, qi, and oxygen, and promote better lung health and prevent build-up of phlegm and fluid.
Herbs we like to support lung health include astragalus (huang qi) and reishi (ling zhi).
Both are tonic herbs that strengthen lung qi (our respiratory system) and aid in healing. Astragalus is the main ingredient in the Classical Chinese herbal formula Jade Windscreen, used for protecting one from viral/bacterial infections since the Song Dynasty of China! Reishi, like all medicinal mushrooms, is an immune system powerhouse that has been used a lot recently in cancer therapy, but are also helpful for fighting off antibiotic resistant bacterial strains and common colds.
USING ESSENTIAL OILS
Remember, COVID-19 is defined as a “cold damp” pathogen in Chinese medical terms. This means we need to modify our environment, internally and externally, so that we are not good hosts for the virus. In other words, warm things up!
Diffuse essential oils that are "warming”. These include: pine, spruce, patchouli, and "kitchen spice" oils like ginger, clove, basil, and cinnamon. All essential oils have anti-micorbrial and anti-pathogenic properties. Additionally, pine and spruce strengthen the lungs; patchouli transforms dampness; basil boosts adrenal function; ginger supports digestion; cinnamon promotes circulation; and, clove is strongly anti-microbial.
You likely already have the germ-fighting staples: lemon, tea tree, eucalyptus, and peppermint. These are also great to diffuse. Just add the warming oils to the rotation!
FOOD THERAPY
Enjoy a light, clean, nourishing diet. Our goal is to minimize a phlegm-producing diet. Be mindful of your intake of dairy and greasy food (DAMP) and icy drinks, frozen desserts, and raw foods like salads (COLD). If you are to avoid one thing, make it sugar. Sugar weakens the immune system, creates phlegm, and triggers low-grade inflammation.
Keep your meals colorful with lots of fruits and veggies so you know you're getting as many vitamins and nutrients as possible. The liver likes lighter meals and fresh greens to keep the qi flowing. Use aromatic spices (thyme, oregano, basil...) to light that digestive fire and counter phlegm or damp accumulation. Introduce lung-supporting, healing foods like congee, bone broth, fire cider, honey, garlic, ginger, shiitakes, and scallions.
ADDITIONAL TIPS FOR WELLNESS DURING THIS TIME:
Drink clean, filtered water (not from a plastic bottle). Staying hydrated is essential for good health- and lung health, especially.
Sleep soundly 7-8 hours/night
Consider a daily saline lavage of mucus membranes (neti pot) or salt water gargle: Gargling with salt water helps to cleanse your mouth and throat, making the mucosa at the back of your mouth and throat a less desirable place for viruses.
Supplements and herbs to help prevent or minimize symptoms for future viral infections (recommended dosage levels are for adults):
Vitamin C: 3,000 milligrams (or more) daily, in divided doses.
Vitamin D3: 2,000 International Units daily. (Start with 5,000 IU/day for two weeks, then reduce to 2,000)
Magnesium: 400 mg daily (in citrate, malate, chelate, or chloride form)
Zinc: 20 mg daily
Selenium: 100 mcg (micrograms) daily
Elderberry syrup (there are many brands that are toddler friendly!)
When it comes to taking supplements and herbs, we highly recommend speaking with your health care practitioner to establish a plan that is best for you!
References
The Board of the American Society of Acupuncturists: "COVID-19 Recommendations for Licensed Acupuncturists." American Society of Acupuncturists. https://www.asacu.org/wp-content/uploads/March-17-ASA-Covid-Announcement_post-review.pdf.
John K. Chen, Pharm.D., PhD., OMD, LAc and Lori Hsu, MTOM, MS: "How COVID-19 (2019-nCoV) is Currently Treated in China with TCM." https://www.elotus.org/content/tcm-resources-covid-19.
"Conversations with Dr. Majebe: Essential Oils for Self-Care and Self-Isolation with Evelyn Robert": https://www.youtube.com/watch?v=8JhBmTgvGig
"Conversations with Dr. Majebe: Self-Care: A Chinese Medicine Approach": https://www.youtube.com/watch?v=FyA45q5G7LY&t=8s
"Immunity and COVID-19 According to Traditional Chinese Medicine" ebook from Constellation Acupuncture: https://www.constellationacu.com/products/immunity-covid-19-webinar
Winter and the Water Element: A Chinese Medical Perspective to Seasonal Wellbeing
Wherever you fall in the transition to the cold winter months, the teachings and practices of Chinese Medicine supports the body, mind and spirit in the midst of change. In preparation for Winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
Acupuncture helps us live harmoniously with the seasons.
In Chinese Medicine theory, there are five natural elements that exist within us, as they do in nature. Each season belongs to a particular element and has unique correspondences. When we study nature’s patterns and cycles, we can learn how to support our own health and stay well year-round.
WINTER’S ASSOCIATIONS IN CHINESE MEDICINE
ELEMENT: WATER
YIN ORGAN: KIDNEYS
YANG ORGAN: URINARY BLADDER
EMOTION: FEAR
SPIRIT: ZHI (WILLPOWER)
CLIMATE: COLD
COLOR: BLACK/DARK BLUE
TASTE: SALTY
SENSE ORGANS: EARS
TISSUES: BONE
VIRTUES: STRENGTH, COURAGE, WISDOM
Right now, we are in the best season to slow down and conserve our energy. While the lowcountry might not have winter’s snowy and still landscape, the cooler and darker days invite this meditative space to rest and reflect. Whatever your “winter hibernation” might look like (hello, sweatpants and bottomless cups of tea!), it’s essential that you take this time to replenish your resources that have been used throughout the year.
“It is the concentrated, internal force of winter that enables a seed to burst forth in spring growth.”
The energy of winter is deep and potent. With rest, there is work going on, but inside- energy is collected and held in reserve. This deeply nourishing Yin time gives us the needed energy, vision, and purpose with which to emerge into spring- a season of growth, renewal of spirit, and fresh starts.
In this most Yin season, there is an energetic predisposition of retraction as our Qi flows more deeply inside us. There is a depth to the season that invites us to connect with the core of our being and untouched emotions. There is death in nature and less activity to induce stimulation and excitement. For some, the qi of the season can easily contribute to depression, loneliness, and seasonal affective disorder. Others may feel relief for an opportunity to pause and do internal work.
Wherever you fall in the transition to the cold winter months, the teachings and practices of Chinese Medicine supports the body, mind and spirit in the midst of change. In preparation for winter, our focus turns to strengthening the water element’s organ system pair, the Kidneys and Urinary Bladder, and practice that which we observe in nature: stillness and conservation.
The Water Element
Winter is ruled by the water element: the most nourishing and essential substance for life. This element stores much of people’s reserves of energy. That’s why rest is crucial in the winter. This time of year, over-work and lack of sleep easily depletes the water element and the kidneys, especially.
The wisdom of water is to flow. Water moves effortlessly and takes the exact form of whatever contains it. A balanced water element is able to move smoothly through the season with strength, courage, and willpower. There’s a sense of flow and ease, and an alignment to one’s purpose or destiny.
There is depth, darkness, and mystery to water. The emotion associated with the water element is fear. In appropriate amounts, fear is essential to survival because it enables us to navigate situations with care and caution. When the water element is out of balance, one might experience excess fear, phobias, and lack of courage.
The Kidneys + Urinary Bladder
The kidney and urinary bladder are the organ systems that belong to the water element. Likewise, both play an important role in fluid regulation. There are acupuncture points along their meridians that can be used to fill the reserves and tap into that place where our real strength, courage, and wisdom reside.
In Chinese Medicine theory, the kidneys are the storehouse of our vital energy and our Jing, or Essence. Jing relates to our genetics and governs growth, reproduction, and how we move through the cycles of life. Our bones, joints, teeth, ears, brain, and marrow are influenced by the kidneys.
The kidneys (called the Storehouse of the Vital Essence) ignite all processes and functions within the entire body, mind, and spirit. They provide the driving qi- energy and will power- needed to overcome obstacles and press forward to accomplish our goals in life and live out our fullest potential. We draw upon the energy reserves of the kidneys just by the virtue of living, working, and aging.
The kidney acupuncture meridian begins at the bottom of the foot and travels up the inside of the leg to the pelvis, low abdomen, and ends at the chest. Our body will let us know when we are exhausting these reserves because symptoms along the channel will arise, such as low back ache, weak knees, frequent urination, and menstrual or fertility issues. Other signs of imbalance include: exhaustion, autoimmune flare ups, very low motivation, excessive fear and anxiety, and skeletal disorders.
The urinary bladder is compared to a reservoir where the waters of the body collect. Its acupuncture meridian is the longest of the body: beginning at the eyes, the channel travels over the head to the back of the neck, down the sides of the spine to the sacrum, to the backs of the knees, down the calves, to the ankles, ending at the outside of the little toe. Physical signs of imbalance include back pain, bladder pain, vertigo and headaches, vision issues, and urinary incontinence. Due to this organs’ role of “holding on” to urine, emotional signs of imbalance relate to this “holding on”: grudges and jealousy, in addition to fear.
Winter is an opportunity to focus on the health and spirit of the kidneys and urinary bladder, restore their resources and better manage our reserves. Slowing down, getting plenty of rest, eating well and in-season (more on winter-time foods below), drinking lots of fluids, and adapting a restorative wellness routine will support these organ systems and boost their vitality.
Seasonal Self-Care
The classic texts of Chinese Medicine urge us to follow the cycle of the seasons in order to stay healthy. The Huang Di Nei Jing ("The Inner Classic of the Yellow Emperor"), contains some of the oldest teachings about winter and its relationship to the Kidneys:
“During the Winter months all things in nature wither, hide, return home, and enter a resting period, just as lakes and rives freeze and snow falls. This is a time when yin dominates yang. Therefore one should refrain from overusing the yang energy. Retire early and get up with the sunrise, which is later in Winter. Desires and mental activity should be kept quiet and subdued, as if keeping a happy secret. Stay warm, avoid the cold, and keep the skin covered. Avoid sweating. The theory of the Winter season is one of conservation and storage. Without such practice the result will be injury to the Kidney energy. This will cause weakness, shrinking of muscles, and coldness; then the body loses its ability to open and move about in the Spring.”
Maintaining an appropriate balance between activity and rest is crucial to the health of the water element. In addition to the advice from the classic texts, here are some self-care tips to follow for the winter months ahead:
~ Food therapy: focus on foods that share the qualities of the water element. Colors are dark, taste is salty, content is hydrating and nourishing. Examples include: nuts, seeds, legumes, shellfish, salt water fish, seaweed, dark colored berries, root vegetables, whole grains, stews and soups. We are also including mostly warm and cooked foods, and limiting cold and raw foods. Use warming spices like garlic, ginger, and cardamom.
~ Adaptogenic herbs strengthen the kidneys and adrenals, boost immunity, lift depression, ease anxiety, and help the body adapt to stress. Holy basil, ashwaghanda, astragalus, oat straw, and rhodiola are herbs that can be taken daily as supplements or tea. It’s best to consult with a health care practitioner before adding supplements to your wellness regimen. (Recommended reading for adaptogenic recipes: “Beauty Water: Everyday Hydration Recipes for Wellness and Self Care” by Tori Holmes- available in our shop).
~ Essential oils like geranium, ylang ylang, jasmine, and basil can be used in a diffuser to strengthen the water element. The floral oils are mostly middle or base notes, resonating with the deeper layers of our selves. Floral oils nourish yin, lifts the spirit, and connects with our inner beauty and essence. Basil is used in blends for fatigue, depression, focus, and memory.
~ Winter is time for internal work. Schedule more time to discover yourself through reflection. Meditation, yoga, journaling, dreamwork, and breathwork are great winter activities.
~ We become naturally inclined to seek out things that bring us light and joy this time of year, like holiday parties, dinner with friends, and outdoor winter adventures. Keep your gatherings simple and relaxed. The season calls for making deeper connections with those close to you, but without overextending yourself. A mindful balance of Fire (yang, activity, joy) and Water (yin, stillness, introspection) can be helpful to our psyche and wellbeing!
~ Take care of the kidney and urinary bladder acupuncture meridians. Important acupuncture points along these channels are at the feet, knees, low back, and neck. These points are used to strengthen kidney and urinary bladder function, support immunity, and treat emotional imbalances of the water element. Keeping these areas warm and covered will maintain the integrity of the channels and keep you well physically, emotionally, and spiritually.
Sources:
Hicks, Angela. “Five Element Constitutional Acupuncture”. (2004).
Swanberg, Sarah (L.Ac.). “A Patient’s Guide to Acupuncture: Everything You Need to Know”.
Hello, 2020! 9 Ways To Use Acupuncture in the New Year
Take charge of your health and wellbeing, and learn how you can use acupuncture in the New Year!
Acupuncture can help you feel your best as you kick off the New Year! Here’s how:
Winter encourages us to be Yin: to be still, to rest, and to conserve our resources and energy. When you have a job, a family, school, and New Years resolutions to hit the gym hard, it can be tough to find that Yin moment. Too much activity during a time of year that calls for slowing down can tax the Kidney energy and Qi. Acupuncture allows for the time and space for relaxation and restoration.
Acupuncture eases seasonal transitions and boosts your immunity, energy, and general well-being. Simply said, acupuncture helps us live harmoniously with the seasons. When we study nature’s patterns and cycles, we can learn how to support our own health and stay well year-round. As the seasons change, there is an opportunity to assess the state of your health and sync your mind, body, and spirit to the energy of the new season. Signs that your body needs some support with the change of seasons includes allergies, low immunity, low energy, and seasonal affective disorder. If you are to schedule just a few acupuncture treatments a year, changes in season would be an opportune time to come see us!
Acupuncture is empowering and helps you to take charge of your health! As a holistic medicine, acupuncture sees everything as interconnected: your mind, body and spirit are all linked through a web-like network called the meridian system. So, one kink in the network can affect the body in a number of ways. Chinese Medicine teaches us how everything is connected, and this builds and awareness for what our body needs to be healthy. Needling points along the meridians is a catalyst for positive change and reminds the body of its own ability to heal.
Did you set that resolution to drop a pants size or four? While acupuncture is not a magical one-time weight loss pill, it does offer a safe and natural way to increase metabolism and curb cravings. By regulating the bowels, strengthening the digestive fire, moving Qi and resolving damp accumulation, acupuncture can help you drop some pounds when coupled with a healthy diet and exercise.
Often, people seek out acupuncture treatments when they are already sick. This year, consider using acupuncture as preventative care and get your immune system in high gear to protect yourself from seasonal bugs. Increasing the body’s Defensive Qi, or the body’s first line defense, will not only help prevent illness but also encourage a quick recovery if you do get sick. Suffer from Spring allergies? You can find relief from your runny nose and itchy eyes by strengthening your immune system and addressing the underlying imbalance that is causing your symptoms before allergy season begins.
Will this be the year you quit smoking? Acupuncture can be very helpful for people who want to stop addictive behaviors and cravings. Used in a variety of clinical settings, The National Acupuncture and Detoxification Association (NADA) Protocol was developed to help people recover from substance abuse and alleviate withdrawal symptoms. In a NADA treatment, 5 designated acupuncture points in the ear are needled: Lung, Kidney, Liver, Shen Men, and Sympathetic. These points promote organ recovery, balance the nervous system, and treat stress and anxiety.
When all is said and done, the holiday celebrating can leave some of us feeling a little less merry and bright! Understandably so, detoxes and cleanses are popular in the early weeks of January. Acupuncture supports the organ systems (i.e., the Liver, Kidneys, Lungs, and Large Intestines) that are responsible for cleansing the body of toxins that accumulate due to diet, lifestyle, and environmental pollutants. Some cleanses can be quite extreme and depleting. With the added benefit of being healing and strengthening, acupuncture becomes an excellent ally to any detox regimen.
Chronic pain is commonly aggravated by cold weather. Cold constricts the blood vessels and impedes circulation, and this leads to pain. Chronic pain sufferers may also experience poor sleep, poor energy, and an overall lower quality of life. Winter can be especially aggravating to pain conditions. With herbs, acupuncture, massage, and moxabustion, Chinese Medicine offers a variety of methods to help increase circulation, warm the channels, and stop pain. Consider acupuncture treatments if you hope to have your pain under control in time for those Spring marathons you signed up for!
Lastly, we find that many of our patients begin to think about fertility and family planning when the new year rolls around. In Chinese Medicine, the Kidneys rule the reproductive system and play a big role in conception and development. Winter is an especially great time to “warm the womb” and focus on building Kidney Qi and the necessary resources for a fertile environment.
Healthy Holiday Gift Ideas 2019
Looking for a bit of holiday gift inspiration? We put together some gift ideas for your friends and loved ones. These presents are small enough to be stocking stuffers and big on health and wellness!
Looking for a bit of holiday gift inspiration?
We put together some gift ideas for your family and loved ones. These presents are small enough to be stocking stuffers and big on health and wellness!
#1 - For the beauty queen! Facial rejuvenation tools like jade rollers, gua sha stones, and small silicone cups are perfect DIY additions to a facial routine.
#2 - Ahhh, the gift of rest and relaxation! Eye pillows and aromatherapy are the r+r perfect pair.
#3 - A bundle of all-natural bath and body products made locally by Mission Essentials. A little something for everyone!
#4 - A few fun items for your sporty friend! Gua sha spoons, pump cups, and a Pilates spiky ball help release tightness and improve mobility. Plus, a Chinese herbal pain liniment to treat sore, achey muscles.
#5 - An array of Chinese herbal wellness products made in Asheville by Nourishing Roots Apothecary. We are currently loving the healing skin salve for dry, winter skin!
#6 - The immune boost pack! Included are three of our go-to products for staying well: locally-made elderberry syrup from RD Naturals, local and raw honey from Queen and Comb, and the Turkey Tail Immunity Blend made locally by Out of the Weeds.
#7 - Give the gift of health and wellness! We offer e-cards and gift cards.
#8 - For the tea lover! Choose from three chai tea blends (classic black tea chai, decaf rooibos chai, and herbal root chai)- or try them all! A tea strainer is necessary for these loose-leaf blends.
#9 - Lastly, something special for the alchemist: essential oils for daily rituals. The Daoist Drops essential oil line is created by acupuncturists out of Asheville. Use these essential oil blends as companions for empowerment, healing, and creating change in the body.
All products listed are available for purchase in our shop!
Easy-To-Pack Wellness Essentials for Holiday Travel
Packing wellness travel essentials can be a real lifesaver when you're on the road for the holidays. Bring along these easy-to-pack items to make your day better and your trip easier. And, get a few tips on pre- and post-holiday travel care!
Packing wellness travel essentials can be a real lifesaver when you're on the road for the holidays. And preparing your body for the stress and excitement of holiday travels with the right supplements and care beforehand is just as essential!
We put together a Holiday Travel Checklist that includes pre-holiday care tips and essential wellness items to have on hand during your travels.
Bring along these easy-to-pack items to make your day better and your trip easier:
What about post-holiday travel care?
Continue taking your multivitamins, probiotics, and immune system supplements for at least 2 weeks after traveling. If you feel like you overindulged on holiday food and fun, you can include a gentle daily detox herbal tea into your regimen, like green tea, milk thistle, nettles, or dandelion root. Lemon in room temperature water will also do the trick, as will green drinks with chlorella. Fennel, taken as a tea, supplement, or in food, offers a gentle digestive detox.
Safe travels + take care!
How To Turn Your Teatime Into A Soothing Daily Ritual
Tea ceremonies have been performed for centuries in cultures all around the world. They are quiet celebrations rooted in mindfulness, respect, and living in the moment—and they can take as little as 10 minutes. How can you get started with your own ritual?
(written by Lauren Becker, L.Ac., as published on mindbodygreen.com)
Tea ceremonies have been performed for centuries in cultures all around the world. They are quiet celebrations rooted in mindfulness, respect, and living in the moment—and they can take as little as 10 minutes. How can you get started with your own ritual?
I always recommend using loose-leaf tea for rituals, as it is usually fresher and more aromatic than bagged tea. Traditional Japanese tea ceremonies used matcha green tea, but you can use your favorite type of brew or experiment with new varieties.
The entire course of a tea ritual—from preparation to clean up—should be done in a mindful way. Forget about "a watched pot never boils" and give yourself completely to the entire process of making and drinking your tea. I suggest you watch the pot until the water begins to bubble or complete a seated meditation while it's warming. Anything that keeps you present.
To get started, add about one cup of boiled water to one heaping tablespoon of tea. Notice the aroma of the steam rising up and how it makes you feel. Steep the leaves for about one minute. Drink your tea with mindfulness and savor each minute. If tension or anxiety arises, let it wash away with a sip of tea and some nice deep breaths.
Celebrate this moment you took for yourself; appreciate this opportunity to step away from your busy day to slow down and recharge. Having a tea ritual at home is a wonderful way to take a pause, be present, reduce stress, and enjoy all the health benefits of drinking tea. Here are some of my favorite teas to mindfully enjoy.
Chai
Chai spices include warming and aromatic herbs like ginger, cinnamon, cardamom, clove, and anise. Along with improving digestion, chai tea boosts the immune system, enhances circulation, and fights inflammation. Black tea is high in antioxidants and promotes mental clarity. In Chinese Medicine, chai spices warm the kidney yang—the root of our vital energy. Try: The Republic of Tea, Republic Red Chai
Hawthorn
This fruity, slightly sour plant has been used for centuries as a heart tonic. Hawthorn can boost the circulatory system, improve heart function, and lower high cholesterol and blood pressure. This heart-centric herb also calms anxiety and soothes jittery nerves. Try: Grateful Heart Tea by Mountain Rose Herbs
Holy Basil/Tulsi
Holy basil is one of the most sacred herbs of India and is regularly used for common ailments in Ayurvedic medicine. This adaptogenic herb encourages physical and mental well-being, helps the mind and body cope with disease, and offers significant protection against stress. Try: Organic India Tea, Tulsi
Jasmine Green Tea
The intoxicating, floral scent of jasmine flowers has a relaxing effect on the body and calms down the autonomic nervous system. While jasmine embodies grounding and euphoric qualities, green tea promotes alertness and mental awareness. Its high antioxidant content protects the body from environmental toxins and free radicals and supports cardiovascular health. Try: Rishi Tea Jasmine Green
Lemon Balm
Touted as an herb for longevity, lemon balm promotes good health by easing anxiety and lifting the mood. Lemon balm encourages restful sleep, eases appetite, calms a nervous stomach, and balances blood sugar levels. Excellent for brain health, the herb can also improve alertness. Try: Traditional Medicinals Herbal Tea, Organic Lemon Balm
Motherwort
Best known as a fertility herb, motherwort is often used to support women's emotional and physical well-being. Used to treat anxiety and stress, motherwort is said to spread joy and calm throughout the body and is a cardiovascular and nervous system tonic. (Note: This herb should not be used during pregnancy.) Try: Wise Woman Tea by Mountain Rose Herbs
Rose
Sipping on rose petal tea opens the heart and promotes a sense of liberation, peace, and beauty. In Chinese Medicine, rose is used to release constraint and promote the free flow of energy (Qi) in the body. Rose has antidepressant and anti-inflammatory properties and is used as a nervous system tonic. High in vitamin C and antioxidants, rose tea repairs cellular damage and protects the body from serious illnesses. Try: Dawn Chorus Tea by Mountain Rose Herbs
Cheers!
Treating Addiction with NADA Ear Acupuncture Protocol
When it comes to treating addiction, acupuncture provides a foundation for recovery and rehabilitation, in addition to empowering you to create change.
Ear acupuncture, or auriculotherapy, is based on the principles of Chinese Medicine and is especially effective in the treatment of addiction, mood disorders, PTSD, and pain.
The National Acupuncture Detoxification Association (NADA) developed a 5-point auricular (ear) acupuncture protocol specifically for the treatment of addiction, which is used by more than 2,000 drug and alcohol programs today. NADA is a not-for-profit training and advocacy organization, promoting community wellness through the use of a standardized auricular acupuncture protocol for behavioral health, addiction, mental health, and disaster & emotional trauma (https://acudetox.com). Most often, we use the NADA protocol to help people quit smoking.
An ear acupuncture or NADA treatment involves the gentle placement of 5 small disposable needles into specific site in each ear. These sites correspond to different parts of the body. The 5 designated acupuncture points that are used include: Lung, Kidney, Liver, Shen Men, and Sympathetic. The organ points, Lung, Kidney, and Liver, promote organ recovery and detoxification. Ear point Shen Men translates to “Spirit Gate” and is a powerful point to calm the mind and ease anxiety. The Sympathetic point relates to the autonomic nervous system and has a strong pain relieving and relaxing effect. Ear Acupuncture will help:
alleviate withdrawal symptoms
reduce cravings
promote organ recovery
ease anxiety + stress
promote restorate sleep
enhance will-power + motivation
improve sense of well-being
reduce a need for pharmaceuticals
The NADA treatment was designed to be a non-verbal approach to healing used in clinical group settings. At our clinic, your session will be private and there will be a brief intake at the start of your session. You will relax with the needles in for 30-45 minutes, allowing the treatment to take effect. Treatments are most impactful when received multiple times per week. We offer NADA treatment packages to keep your visits affordable.
Length of treatments and success varies for each individual. While some patients respond quickly to treatments, others may require a series of ongoing treatments. We will always strive to create an environment and treatment plan that is most supportive to you.
Acupuncture provides a foundation for recovery and rehabilitation, in addition to empowering you to create change. It is clinically effective, cost-efficient, and drug-free. Combining your acupuncture treatments with counseling, education, medical support and self-help groups enhances opportunities for success.
TO BEST ACHIEVE YOUR STOP-SMOKING GOALS, CONSIDER THESE TIPS:
~ Make a list of reasons to quit. Keep reminding yourself why you gave up the habit.
~ Surround yourself with supportive, like-minded people and reach out when you need encouragement.
~ Set boundaries. If possible, stay away from smokers in the first few weeks you are trying to quit.
~ Have an affirmation. This is a positive statement repeated often to create desired changes in your life. For example: “I successfully quit smoking. I am now healthier, happier and relaxed.”
~ Strategize. Plan what you will do during a craving, which can last 5 minutes. Chew licorice root sticks or gum; repeat your affirmation; breathe deeply; exercise; sing a song; dance; call your support person.
~ Out with the old! Throw away your ash trays, lighters, matches, and cigarettes. Remove indoor pollutants from your home. Fill your house with plants, which act as natural air filters.
~ Get moving. A quick walk after meals will help regulate blood sugar levels, boost your energy, decrease stress,, and increase metabolism.
~ Eat your fruits and veggies. They are high in fiber, nutrients, and antioxidants, and an important feature of a detox diet. Chlorophyl-rich (green) foods cleanse the lungs and blood.
~ Drink more water. Hydrate your body, soothe dryness, and flush out the toxins that have built up in your cells.
~ Practice deep breathing. Calm your nerves and strengthen your lungs. BONUS: Try pine essential oil in a diffuser or use a drop on your chest. Pine strengthens the lungs, improves respiratory function, and promotes will-power.
~ Create a new routine, change your current schedule, so there is no time for addiction.
HELPFUL RESOURCES:
National Acupuncture Detoxification Association: https://acudetox.com
The Great American Smokeout: https://www.tobaccofreecampus.org/the-great-american-smokeout
The Most Essential Back-To-School Essential Oils
Back to school, back to school! These are our favorite essential oils for students and teachers.
Back to school, back to school!
Immune support, stress management, and mental focus are priorities this time of year. Here are our favorite essential oils for students and teachers:
grapefruit
Its healing properties include: antiseptic, antidepressant, and analgesic oil. As a citrus oil, grapefruit lifts the spirit, promotes mental alertness, and supports the immune system. Grapefruit in particular improves appetite and digestion, treats food stagnation, and regulates the flow of qi to relieve pain. This oil is best used in a diffuser.
lavender
Its healing properties include: analgesic, nervine, anti-spasmodic, hypotensive. Most famously, lavender relieves stress and tension. This calming oil also lowers blood pressure, promotes restful sleep, and enhances immunity. Lavender opens the chest and promotes smooth flow of liver qi. This oil can be massaged into the head, neck, and upper shoulders, or, used in a diffuser.
neroli
It’s healing properties include: sedative, anti-depressant. This pleasant floral oil eases anxiety and calms a worried mind, supports digestion, soothes a nervous stomach, and enhances overall emotional well-being. Neroli strengthens spleen qi and clears heart fire. Apply neroli to the center of your chest, inner wrists, and center of stomach. This is a wonderful and easy to use oil for children!
peppermint
Its healing properties include: anti-inflammatory, sedative, hypo-regenerative, carminative, antispasmodic. Peppermint boosts mental clarity and concentration (nourishes a visionary and promotes new ideas!); clears the sinuses and alleviates headaches; and improves IBS (irritable bowel syndrome). Peppermint regulates the liver qi to relax emotions. Because peppermint is quite strong, dilute it with a carrier oil if using directly on the skin, or use straight in a diffuser. Peppermint is not appropriate for young children.
tea tree
Its healing properties include: anti-viral, anti-bacterial, disinfectant. Tea tree excels at reducing histamine levels. We often use it to boost immunity, strengthen the lungs, and protect against colds and allergies. Dilute the oil and use it as a chest rub, or use straight in a diffuser. Tea tree is safe to use for kids!
recommended carrier oils
almond, jojoba
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The Spirit of the Small Intestine Acupuncture Channel
In Five Element theory, each of the five elements has a correlating season and organ system pair. For the Fire element, the season is Summer and the organ systems are the Heart and Small Intestine. Here, the spotlight is on the Small Intestine- a favorite channel used to clear summer-related heat and dampness, improve mental clarity, calm the spirit, and support digestion and gut health.
"The Small Intestine is responsible for receiving and making things thrive. Transformed substances stem from it."
- Su Wen, Chapter 8
In Five Element theory, each of the five elements has a correlating season and organ system pair. For the Fire element, the season is Summer and the organ systems are the Heart and Small Intestine. All of the body's organs represent "Officials", and each play an important role in keeping us physically, mentally, and spiritually balanced.
In the Summer, the Fire element organs are the most active and therefore need the most attention and care. Here, the spotlight is on the Small Intestine- one of my favorite channels to use for clearing summer-related heat and dampness, and improving mental clarity, calming the spirit, and supporting digestion and gut health. She is small but she is mighty!
The role of the Small Intestine is to sort the pure from impure.
This Fire element organ is a bit of an alchemist! It receives material and transforms it, and through the process of separation, sorts what to keep and what to discard. Everything we eat and drink passes through the Small Intestine and is transformed and sorted out through the process of digestion. Nutrients are absorbed into the blood and waste is eliminated.
The Small Intestine’s ability to separate pure from impure also works on a mental, emotional, and spiritual level. In our fast-paced world, our minds have a lot to sort out! With constant input from 24/7 headlines and social media feeds, we have to be able to sort out what serves us and what does not. We have endless decisions to make and a million ways our choices are being influenced. A healthy Small Intestine system gives us the ability to clearly see our choices and make decisions. It gives us the power to find a way to extract what's good and discard the rest.
What do we take in and what do we leave out? What should we absorb, what to eliminate? Because the Small Intestine's job is to separate the pure from impure, it also has the important role of discrimination. But as we are constantly faced with so many choices and influences, this can become an overwhelming task for the Small Intestine to take on.
When overwhelmed, the job of the organ Officials become impaired. When the Small Intestine can no longer discriminate, people can become easily confused or indecisive. We can feel ambivalent, and not even be able to see what we are supposed to be choosing from. We can feel mentally foggy, unable to make decisions, or evaluating what to do next.
Similarly, the food we take in impacts the spirit of the Small Intestine. When overwhelmed with junk food and empty calories, the Small Intestine struggles to decipher what to keep as nourishment and what to let go of as waste. Our gut heath can become compromised, digestion impaired, and immune system out of whack.
How can we support the spirit of the Small Intestine?
The goal is not to go towards extreme purity (of food, exercise, water, spiritual practice, etc), as this also creates imbalances. The goal is to cultivate awareness, listen to our body, and strive for balance in our busy lives. Eating well, self-care, acupuncture, sleep, healthy boundaries, exercise, meditation… any of these practices will help support the spirit and health of the Small Intestine organ system.
Here are some of our favorite acupuncture points to support the Small Intestine:
Small Intestine 4 (SI-4) “Wrist Bone”: Located on the wrist bone below the pinky finger, the Source Point of the Small Intestine is excellent for strengthening and calming all aspects of the organ. It improves a patient’s well-being and ability to separate pure from impure on all levels. It promotes peristalsis, supports a healthy gut lining, and stimulates the immune system.
Small intestine 5 (SI-5) “Yang Valley”: Located just below SI-4, the Fire point of the Small Intestine channel invigorates the Small Intestine and enables people to acquire greater mental clarity and calmness. It guides appropriate decision making, helping the Small Intestine to separate the pure from impure. This point also aids in digestion and nutrient absorption, and is effective for clearing heat and dampness from the body,
Small Intestine 11 (SI-11) “Heavenly Ancestor”: Located on the center of the scapula (shoulder blade), this one of the most important spirit points on the Small Intestine channel. This point is used to help clear the internal mental and spiritual chaos of someone who has lost clarity and certainty. This point opens the chest and calms an anxious heart (the Yin organ pair of the Small Intestine).
References:
Gumenick, Neil. "Spirit of the Points: The Small Intestine". Acupuncture Today, July 2019.
Hicks, Angela. "Five Element Constitutional Acupuncture". Elsevier Limited 2004.
The Benefits of Acupuncture for College Students
Acupuncture is one of the best tools out there for helping you cope with the daily stresses of your college and social life.
Test anxiety, soccer injuries, poor focus in class, frequent colds, nicotine addiction, stress headaches and neck tension... Can you relate to any of these common student afflictions? Acupuncture can help!
Acupuncture is one of the best tools out there for helping you cope with the daily stresses of your college and social life. As a holistic medicine, acupuncture looks at how root imbalances affect the whole system. When one thing is out of whack, it can affect you in multiple ways. Acupuncture excels at tackling multiple symptoms all in one treatment.
Acupuncture is a “root and branch” medicine. In other words, treatments alleviate the physical and emotional symptoms you experience and also correct the underlying imbalances of Qi in the body that may be causing your symptoms. Spleen Qi deficiency, for example, is a pattern of imbalance often associated with anxiety and worry, over- thinking, low energy and poor appetite.
Lauren Becker, Balance owner + acupuncturist, started using acupuncture herself during her sophomore year of college at the University of Maryland. The Student Health Center amazingly offered acupuncture as a service to students. Receiving treatments once a week helped relieve her allergies, asthma, and anxiety, and most importantly, enjoy college life feeling really great.
Acupuncture is much more than throwing an ice pack on your ankle sprain, or taking a Tylenol for your migraine. By treating the root of the issue, you will decrease the incidence of those migraines, prevent recurrent injuries to that vulnerable ankle, and boost your overall well-being. Acupuncture is most well-known for its ability to “take the edge off” and calm the nervous system, helping you feel less affected by and better equipped to manage the stressful aspects of life.
Bonus: many people notice improved mental clarity after acupuncture!
Autoimmune Conditions + Chinese Medicine
As a holistic medicine, acupuncture is a very helpful ally in the treatment of autoimmune disorders because it addresses both the root of disease and the associated physical and emotional symptoms.
Autoimmune disorders affect many individuals, posing daily physical and emotional challenges, sometimes to the point of disability. The spectrum of autoimmune disorders range from mild to severe, examples including allergies, Crohn’s disease, fibromyalgia, rheumatoid arthritis, multiple sclerosis, diabetes, and lupus.
Under normal physiological functioning, our immune system protects us against harmful and toxic substances like viruses and bacteria. In an autoimmune condition, however, the immune system has an inappropriate reaction against healthy cells and tissues and attacks the body. Consequently, autoimmune disorders affect the bones, joints, skin, blood, and organs.
Doctors often will prescribe medications that provide symptomatic relief of inflammation and pain, as well as immunosuppressant drugs to control the immune system. Those with autoimmune conditions commonly experience fatigue and mental-emotional distress along with other physical symptoms.
As a holistic medicine, acupuncture is a very helpful ally in the treatment of autoimmune disorders because it addresses both the root of disease and the associated physical and emotional symptoms.
In Chinese medicine, autoimmune disorders arise when patterns of disharmony in the body cause the immune system to act out of balance. The goal of acupuncture treatments is to bring the body back into balance, alleviate pain, and strengthen and regulate the immune system. For those on immunosuppressant drugs, acupuncture becomes an important adjunctive therapy to encourage healthy functioning of the immune system in the long-term.
Acupuncture and herbal medicine also promote restful nights, which is essential for maintaining and restoring good health. Studies have shown that lack of sleep increases pro-inflammatory processes of the body that cause pain and inflammation, the major symptoms of autoimmune disorders.
The Divergent Meridians
In Classical Chinese Medicine, your practitioners may choose to work with the Divergent Meridians, a channel system that is especially helpful for autoimmune disorders. The name of this system speaks to exactly what it does: the meridians “divert”, or re-direct, pathogens away from attacking healthy cells and tissues. Using this meridian system protects the joints, bones, and organs from the autoimmune processes.
In theory, the Divergent Meridians deal with our Wei Qi and our Yuan Qi. Wei Qi can be likened to our immune system, protecting and defending the body from disease and pathogens. Yuan Qi refers to our constitution, and the things that make up who we are: our DNA, genetics, and our vital organs.
Working at the Wei Qi and Yuan Qi levels, the Divergent Meridians represent the process of autoimmune disorders, where the immune system (Wei Qi) acts out of balance and threatens the body’s organs and vitality (Yuan Qi).
As a treatment option, the Divergent Meridians are a fascinating channel system and relate to the complex nature of autoimmune disorders.
Acupuncture for Emotional Balance
Chinese Medicine offers an opportunity to improve your mental and physical health and to help you understand how your physical and emotional symptoms are related.
Chinese Medicine offers an opportunity to improve your mental and physical health and to help you understand how your physical and emotional symptoms are related.
With a strong treatment focus on the connection between emotions, stress, trauma, and physical pain, acupuncture effectively addresses general health, emotional, and psychiatric concerns. Acupuncture is a “root and branch” medicine, meaning it treats the symptoms of a disorder as well as its underlying cause.
In Chinese Medicine theory, emotions and mental functions are viewed as components of Qi (the body’s vital energy) and blood. There are acupuncture points along meridians located all over the body that affect the brain and mental activity. The goal of treatment is to correct the movement of qi and blood in the meridians and bring balance back to the mind, body, and spirit.
Acupuncture induces a relaxation response, has been shown to affect the nervous system, and positively impacts neurotransmitter activity. Acupuncture can also help regulate the hormones, immune system, digestion, nutrient absorption and metabolic activity as well as modulate the body’s inflammatory response, all of which, when impaired, can influence one’s emotional wellness.
Acupuncture can help treat a wide range of emotional and psychological disorders, from mild to debilitating, including:
Depression * Anxiety * Panic Attacks * Fears and phobias * Lack of motivation * Hopelessness * ADD/ ADHD * PTSD * Eating disorders * Addiction * Stress* Insomnia * OCD * Borderline Personality Disorder * Bipolar Disorder
Auriculotherapy and the NADA Protocol
Ear acupuncture, or auriculotherapy, is based on the principles of Chinese Medicine and is especially effective in the treatment of addiction, mood disorders, PTSD, and pain. The National Acupuncture Detoxification Association (NADA) developed a 5-point ear acupuncture protocol specifically for the treatment of addiction, which is used by more than 2,000 drug and alcohol programs today. We offer ear acupuncture to those struggling with addiction or an emotional crisis.
While acupuncture will not, of course, change the circumstances of a person’s life, it does provide a foundation for recovery and rehabilitation, in addition to empowering the individual to create change. Acupuncture can work synergistically with other behavioral therapies.