NJ Holistic Magazine Winter Issue 2014:

Chinese Medicine for a Winter Boost of Energy

Chinese Medicine offers natural ways of living in harmony with environmental

cycles. Winter is characterized by coldness, dampness and darkness as well as a

period of dormancy and replenishment. It’s a time of retreat, characterized by

energy conservation combined with strength building as preparation for the

impending growth spurt of Spring. Each season has a particular energetic impact

on the physical body, one that is important to be mindful of when seeking

treatment for both health maintenance and treatment of a particular medical

condition.

The Law of the Five Elements designates specific associations for each season.

Winter is associated with the Water Element along with the Yin organ of the Kidneys

and Yang counterpart of the Urinary Bladder. The Kidneys are the root energy of Qi

of the body and have to do with the aging process, immunity, sexual energy,

reproduction, and level of energy for life.

Kidney energy:

Nourishes lower back

Relates to teeth and skeletal system

Sustains hair on head

Reflected in auditory capacity

Regulates water metabolism

Relates to adrenal function

Associated with fear

Nourished by salty foods

Accordingly, plentiful and powerful Kidney Qi is crucial for a healthy lower back,

teeth, hair, hearing, and bones. When Kidney Qi is deficient or depleted one may

feel exhausted, run down or weak. One may also catch more colds and/or flus and

feel unusually sensitive to the cold weather. Other symptoms that signify weak

Kidneys are dark circles under the eyes, paleness, fearfulness, groan in the voice,

low libido, frequent urination, loss of hair on the head, and difficulty getting out of

bed in the morning.

What depletes Kidney Qi:

High stress

Eating de-natured foods with sublevel nutrition

Irregular eating

Poor sleep

Addictive behavior

Too much sitting

Overwork

Physical, emotional or energetic trauma

Too much sex

Extreme exercise

Overthinking and worry

Excessive fear injures the Kidney Qi, therefore learning to manage your fear in

constructive ways is an absolute as you find ways to be there to comfort yourself in

high stress moments. Find ways to reverse these tendencies to create and maintain

ample Kidney energy.

A correlation exists between the Kidneys and gynecological and reproductive health

in terms of puberty, fertility, conception, pregnancy and menopause. For example,

excessive menstrual bleeding and difficult childbirth or multiple miscarriages

depletes the Kidneys. Conversely, weak Kidney Qi can lead to challenges for both

men and women in terms of ability to create new life.

Just as Chinese Medicine treatment is guided by the changes in season, so too is

treatment of the gynecological system modified according to the particular phase of

a woman’s menstrual cycle. For example, during menstruation treatment is focused

on moving Blood and health is restored through establishing free flow of Liver Blood

and Qi. The herb Dong Quai might be recommended to nourish a woman’s Blood

during this time, plus the dosage might be doubled within a Chinese Herb formula

to enhance a warming effect during the winter season.

It is essential to rest one’s body, promote inner reflection, and be vigilant to not

deplete energy needlessly - but rather concentrate on cultivation, building and

storage of energetic resources. According to Chinese Medicine, when Qi of Kidneys

is gone, so is life! This ancient system of health and healing has many techniques

to promote greater Kidney balance, strength and power to increase one’s chances

for a long vibrant life.

The Spirit of the Kidney is connected to the unified field of

consciousness providing courage to ally with innate

wisdom and cultivating the desire to perpetuate life.

Traditionally, the winter months are a time for inner reflection and replenishment of

deep inner resources; a time to learn better ways to face spiritual or energetic pain

with the purpose of deepening one’s relationship with self and others. This means

becoming more mindful of one’s commitment to self and others. This can alleviate

fear of abandonment of self and relieve stress that can mount from impending

accountability that is left unfulfilled. Having a body, mind and spirit nourished by

strong Kidney Qi releases fear, reduces stress and provides the strong will to do the

things you need to sooner, than later. This in and of itself reduces stress and leads

to a more peaceful, clear mind.

Winter is the most important time of the year to nurture and nourish Kidney Qi,

especially because these cold, dark months can easily deplete this organ system.

Mindfulness meditation and journal writing are wonderful ways to access your inner

knowingness. Chinese Medicine can be incorporated into your life daily to

strengthen your Kidney energy, to help spur and support you on a reflective path

during a time when light is waning on the outside, but can be kept well lit from

inside.

Qigong for Winter Wellness

Qigong is an ancient Chinese exercise of which there are over 1200 known forms. It

is considered to be a form of energy medicine, a self-treatment method practiced to

help maintain health and wellness. As an exercise, it involves slow, repetitive

movements coordinated with the breath. Self-acupressure techniques, sound

vocalization, and mental visualizations are also a mainstay of Qigong practice.

A special Qigong benefit includes boosting immunity through enhancement of Wei

(Defensive) Qi, a special form of vital energy that resides just under the skin of the

body. Practice of these ancient exercises combined with specific breathing

instruction leads to a buoyancy of Qi which naturally protects and thus deters

penetration of the body by external pernicious influences.

These techniques also:

Maximize vital organ function

Promote relaxation

Strengthen sympathetic nervous system

Create optimal hormonal balance

Reduce pain

Boost energy

Overall, this exercise system increases Qi and Blood flow and thus releases

Stagnant Qi that has accumulated in the meridian (energetic) pathways of the

body. The continual mounting of stagnation can result in muscular pain, spasm,

tension, and/or fatigue.

The winter months are associated with the energetics of the Kidneys, therefore it is

an excellent time to maximize your Kidney Qi, which in turn nourishes your Liver to

release stagnancy. This is essential to minimize the accumulation of Stagnant Qi

and its ensuing pain that can so often stem from both Deficient Kidney Qi combined

with Stagnant Liver Qi that becomes exacerbated during the cold, damp months of

Winter.

Ancient Chinese Medicine saying:

“If there is pain there is no free flow. If there is free flow there is no pain”

The following exercises can be practiced on a daily basis to strengthen and nourish

Kidney Qi. According to the Chinese Medicine Body Clock, Kidney time is 5-7PM, so

Qigong practice during these hours nourishes your Kidneys even more.

Exercise #1:

Sit comfortably on chair with back straight, hands resting on lap, and feet flat on

floor. Place tongue on roof of mouth with lips gently closed. Next, concentrate on

your lower dantian (two inches below umbilicus). Then take three gentle,

rhythmical deep breaths by expanding your belly on in-breath and deflating belly on

out-breath. Next click your teeth together 36 times. End exercise with three more

deep breaths into your lower dantian.

Exercise #2:

Self-Acupressure is applied to open up energy flow, release Stagnant Qi, and

restore health to the body. The point Kidney 3 is excellent for balancing both the

Yin (Water) and Yang (Fire) energy of the Kidneys.

Sit comfortably on floor or chair, preferably without shoes and socks. Use thumb to

apply acupressure to point Kidney 3 in the depression behind each ankle (medial

side). Take three slow, rhythmical deep breaths into your lower dantian (two inches

below umbilicus) and continue pressure for one minute, relaxing more with each

complete breath.

Exercise #3:

Sit or stand comfortably with a straight back, tongue on roof of mouth with lips

gently closed, along with relaxed shoulders and hips. Take three natural deep

breaths through your nose with mouth closed, notice your belly expand with in-

breath and deflate with out-breath.

Next make a loose fist with both hands. Place the inner, thumb sides of fists on

lower back (over kidneys), about two inches to each side of spine. Rub each fist in

circles 36 times clockwise, then 36 times counter clockwise. You should feel a sense

of warmth and tingling. This exercise can be practiced twice a day, preferably first

thing upon wakening and right before bedtime – but anytime will do.

All three of these Qigong exercises are simple, yet hold profound physical,

emotional, energetic and spiritual benefit. This is accomplished through facilitation

of a free flow of Qi throughout the meridian (energetic) pathways of the body –

which in turn nourishes all aspects of being.

Free Qi flow creates vitality, bountiful energy and overall sense of well-being.

Emotionally it helps you to feel peaceful and centered within yourself; physically it

increases strength and flexibility while it decreases pain and suffering.

Creating a Winter health plan focusing on strengthening Kidney Qi aids in getting

through these months with peak immunity and overall good health. Strong Kidney

Qi is associated with vitality, warmth, courage, wisdom and a robust nature. Have

fun incorporating these three Qigong exercises to nourish Kidney Qi - ready to take

on even the most cold, dark days of Winter.

Telltale signs your body tells you about your health i.e. skin, face, tongue,

pulse, eyes, nails etc.

Chinese medicine uses numerous methods to determine symptoms and signs to

determine health status. Tongue diagnosis is one such method that assesses the

tongue according to characteristics of its body and coating.

A normal tongue is light red, has free movement, and a thin white coating which is

not too dry or overly moist.

Basically analysis of the tongue is used to determine whether or not a person’s

internal organs, Qi, Blood and fluids are in a deficient or excessive state as well as

determining if the body has been invaded by external heat, cold, wind or damp – or

a combination of these so-called pathogenic factors.

Yin = Blood, water and other body fluids

Yang = Qi, fire and heat

The following tongue characteristics are indicative of the following diagnostic

possibilities:

Pale body: deficiency of Qi and Blood, internal coldness, or invasion of

external cold

Red body: excessive internal heat from depleted Yin fluid or invasion of

external pathogenic heat

Purple body: Qi and Blood stagnation or excessive cold due to Yang

deficiency

Flabby and whitish body with teeth prints on sides: Qi and Yang deficiency

and internal phlegm damp

Flabby and deep red body: excessive Heart Fire and internal pathogenic heat

Cracked body: body fluid consumed by excessive heat, deficient Kidney

essence, or excessive fire due to Yin deficiency.

Thick white coating: retention of food

Thick yellow coating: persistent food accumulation.

Sticky white coating: internal invasion by external dampness and cold

Sticky yellow coating: damp heat accumulation or Lung blocked by phlegm

heat.

A Chinese Medicine practitioner uses this information along with other diagnostic

methods to choose appropriate acupuncture points, Chinese Herbs, and/or Qigong

movements to bring a person back into energetic balance.

Name 10 ways to create deep, peaceful sleep and what may cause a lack of

sleep

According to Chinese Medicine, insomnia and other sleep difficulties can stem from

numerous energetic factors. Once derivation is determined, a practitioner provides

treatment accordingly to resolve the energetic root cause.

Possible energetic root cause of sleep problems:

Liver and Heart Imbalance: makes “the spirit wander”

Heart and Spleen Imbalance: results in insufficient Blood to nourish the head

Heart Fire excess: if restless mind

Gall Bladder imbalance: if nightmares or repetitive dreams

Liver imbalance: if difficulty falling asleep

Liver and Spleen imbalance: if stomach discomfort

Heart and Spleen deficiency: if light sleep

Deficient Heart Blood and Spleen Deficiency: if dizziness and heart

palpitations

Internal accumulation of Phlegm and Dampness: if excessive drowsiness,

lethargy, and dizziness

Heart and Kidney Yang Deficiency: if half asleep and fatigued

Ways to Help:

1. Emperor’s Tea: calming, clears heat and moistens dryness

2. An Mien Pian (“Quiet Sleep Pills”): calming and nourishes Blood (contains

Chinese herb Suan Zao Ren to nourish Liver Blood)

3. Avoid electronic stimulation such as computer and television as bedtime

approaches

4. Practice Qigong to Calm Heart and Nurture Spirit

5. Lower house lights as bedtime approaches

6. Don’t eat too late in evening especially if sleep difficulty due to Spleen

energetic imbalance

7. Avoid caffeinated foods and beverage, especially in PM

8. Avoid too many sweet foods as they overstimulate the body

9. Receive Acupuncture treatments. Clinical study results show that acupuncture

releases neurotransmitters such as serotonin into the central nervous system

to regulate sleep.

10. Self-acupressure on indentation just beneath both inner ankle bone

(acupoint Kidney 6) and outer anklebone (acupoint Urinary Bladder 62)

Please note: consult Chinese Medicine practitioner prior to taking a particular

herbal formula

Name your top 10 prevention/cures for cold, flu, bronchitis, pneumonia,

strep throat, etc.

Winter brings internal body changes as a result of external environmental factors. A

practitioner of Chinese Medicine chooses the appropriate treatment often times

based on Yin Yang Theory to treat resulting symptoms such as excessive mucus,

fever, chills, cough and body aches.

First step: determine if condition is hot (Yang) or cold (Yin) in nature:

Cold symptoms: chills, excessive mucus, clear or white thin mucus

Heat symptoms: fever, yellow mucus, sticky phlegm, and sweating

Second Step: Combine this information with the predominant energetic

constitution to determine appropriate course of treatment. In so doing, special care

must be taken not to exacerbate a condition. For example, adding more heat to an

already hot condition can make it worse.

Winter Health Suggestions:

1. Jade Screen Formula to boost immunity prior to onset of cold/flus

2. Cupping treatment on Urinary Bladder points (UB11, UB12, UB13) on upper

back

3. Yin Chiao San tablets for cold/flus with predominantly heat symptoms

4. Eat mostly cooked foods and warming drinks, hot soups, sautéed vegetables,

beans, seeds and nuts, whole grains. Limit red meat, fish and poultry

5. Avoid overconsumption of food in general, and limit dairy, cold, and sugary

foods to reduce mucus production

6. Drink plenty of liquids. Make tea of garlic, ginger, lemon, cayenne, and honey

if symptoms are of a cold nature

7. Get ample rest and avoid excessive sex to avoid Yang Qi depletion

8. Wash hands regularly and cleanse work surfaces when family members or

fellow employees are sick

9. Practice stress reduction to reduce excess frustration/anger Wei Qi

(immunity) remains strong

10. Do ginger foot bath to boost immunity if deficient, cold constitution and

symptoms

Name 10 ways to banish winter blues and depression

According to Chinese Medicine, a healthy foundation of life is derived from ample

Kidney energy. Winter coldness easily depletes Kidneys Qi; therefore one must

boost this Qi to remain a strong, well-nourished body, mind and spirit.

Kidneys relate to fear

Liver relates to anger

Heart relates to sadness

The Kidneys nurture Liver and control Heart, therefore deficient Kidney Qi can lead

to depressed mood or loss of interest in life

10 ways to keep Kidney Qi peaked:

1. Salt nourishes the Kidneys, so add small amount of sea salt to diet. Other

healthful salty condiments include tamari, shoyu, miso, tekka, and gomashio.

2. Eat grapes, melons, seaweed, mushrooms and squash for their Kidney Qi

nourishing quality

3. Caffeine drains the Kidney Qi, so use sparingly

4. Dark Blue and Black are the colors of the Kidneys – so eating dark blue and

black foods nourish Kidney Qi. Examples are blueberries, blackberries, black

raspberries, mulberries, black olives, black rice, blue fish, black beans, and

black sesame seeds

5. Reishi mushrooms, cordycep mushrooms, and schizandra berries are Kidney

Qi nourishing Chinese herbs

6. Gently tap the “Hundred Meeting Point” on the top of head 36-72 times with

fingertips to strengthens Kidney Qi and all Yang Qi of the body

7. Reduce amount of food eaten in direct proportion to Winter reduction in

activity – keeps digestive and nutritive Qi strong and maintains healthy

weight

8. Eat more warming, cooked foods such as soup and stews containing root

vegetables, such as rutabagas and parsnips to build core Kidney energy

9. Add garlic and ginger to foods. Ginger tea warms and nourishes the Kidneys

10. Get regular exercise, but don’t overdo it. Tai Chi, Yoga, or Qigong combined

with the more traditional exercise forms create a good balance for keeping Qi

and Blood moving and abundant.

Name the top 10 tips/techniques for natural, healthy weight loss

Oriental medicine teaches that excess weight stems from a Spleen/Liver energetic

imbalance, together helping to energize the body, maximize nutrient absorption,

regulate elimination, control overeating, suppress appetite and reduce anxiety.

Acupuncture points, specific foods, and herbs directed toward strengthening of

these organs can be helpful in weight loss.

1. Eat largest meal in afternoon so food is digested prior to being sedentary in

the evening

2. Take 15 minute walk after evening meal

3. Drink Ginger tea once a day to boost Spleen energy which governs digestion

by transforming food to Qi (vital energy)

4. Get to sleep by 11PM to give Liver energy rest so it can maintain proper flow

of Qi and Blood and calm, balanced emotional state

5. Say “no” to situations that lead to excessive, chronic stress which otherwise

negatively impact Liver function

6. Avoid eating when under stress – because stress impairs Liver function which

has detrimental effect on Spleens ability to govern digestion and metabolism

7. Manage anger because it negatively impacts your Liver energy and can

trigger cravings and compulsive eating patterns

8. Receive acupuncture treatments to boost metabolism, digestion, reduce

cravings, move waters, and strengthen Liver and Spleen energetics

9. Practice Tai Chi to nourish nervous system for maintenance of a calm, relaxed

state and to maximize Qi flow of all vital organs, including Liver and Spleen.

10. Practice Qigong to balance endocrine system to balance hormones,

maximize digestion, boost metabolism, and maintain a controlled, tranquil

and centered state of being.

Name 4 superior seeds for improving health (i.e. chia, flax, pumpkin,

sesame & 4 favorite caffeine free coffee alternatives

Roasted Dandelion Root Tea: You will swear it is coffee! Believed to promote

Liver detoxification and alleviate constipation, indigestion, and water retention.

Check with physician for possible drug interaction.

Cafix: A full flavored, warming drink that tastes like coffee. It’s made from roasted

barley, rye, chicory and sugar beets, so naturally caffeine free.

Pero: Similar to Cafix, but a fuller, more robust flavor. It’s made from barley,

malted barley, chicory, and rye - also naturally caffeine free.

Chai Tea: An excellent coffee substitute but doesn’t taste like coffee nor is it

always caffeine free. Numerous health benefits include improved digestion, mental

focus, and heart health (antioxidant). It reduces inflammation and may even have

anti-cancer promise. If it’s made with black, green or yerba mate tea - it has

caffeine. If with red tea (Rooibos) it’s naturally caffeine free.

Sunflower Seeds: Most known for their anti-oxidant and cholesterol lowering and

thus improved heart health benefit. They can also calm the nerves, strengthen

bones and help prevent migraines and high blood pressure.

Chia Seeds: Known to prolong body’s ability to remain hydrated and thus

maintain electrolyte balance during extensive exercise or exertion. Also help

maintain balanced blood sugar levels which can be of help for diabetics.

Black Sesame Seeds: Believed to promote heart health, regulate blood pressure,

reduce inflammation, improve respiratory health, protect against colon cancer,

reduce headaches, help with sleep problems as well as reduce osteoporosis.

Pumpkin Seeds: Also known for benefit to heart health, regulate blood pressure,

maintain blood sugar levels to prevent diabetes, balance mood and reduce anxiety,

weight management, and anti-inflammatory as well as anti-cancer potential.