Okay, maybe it’s a cliche, but please indulge me: it’s the day before Thanksgiving and I’m thinking about gratitude. I have to admit, Thanksgiving is my favorite holiday, because it’s so straightforward — food, abundance, friends and family, and the intention to appreciate what we have.

Strangely, although there is extensive writing about the emotions in Chinese medical literature, I’ve never seen a reference to gratitude. This got me curious. TCM literature does tend to talk more about “negative” emotions (joy is the only one of the 5 main emotions that a person would choose on purpose; the others being anger, fear, sadness, and worry). I started wondering, then, if gratitude is the opposite of one of these emotions.

So I googled “opposite of gratitude” to get some ideas (don’t you love the internet?). Up came everything from the obvious “ingratitude” to answers like frustration, resentment, irritability, jealousy, unworthiness, and greed. All of which can be summed up, perhaps, by “wanting things to be other than how they are.”

This we do all the time. I mean, who can help it? And it’s good to know when things are wrong and need to change, or when we have aspirations beyond our present circumstances. It’s also good to know how good we have it, and to make a point of enjoying every single thing that is right and healthy in our lives.

At least one modern scholar of Chinese medicine attributes most disease to Liver qi stagnation, which occurs when our desires are frustrated and we don’t get what we want. Nothing is going to stop that from happening; but opening ourselves to appreciation does relax the mind, and allow qi and happiness to flow more readily. (A really good meal doesn’t hurt, either.)

This Thanksgiving I’m grateful for all my clients, coworkers, and mentors who make my acupuncture practice possible; the opportunity to do work I love and to see people heal and thrive every day; my students, who keep me on my toes, and the school that allows me to teach; family and friends who love me and look after me; the fact of having a home, food, clothing, and basic safety; and all the beauty, riveting and subtle, in the world around us. To name a few things…

Thanks to all of you for being part of my work and my world!

Chinese medicine has a lot to offer in terms of immunity and prevention (in large part because of the history of terrible plagues in China when the medicine was being developed). If you are concerned about your immune functioning, consider using acupuncture and herbal treatments to boost your resistance. And, try the suggestions below to keep your body’s natural defenses going strong:

1. Cut back on sugar, especially refined sugars: studies show that immune functioning is compromised for up to 5 hours after consuming even a small amount of sugar – in part because it interferes with the absorption of Vitamin C.
2. Take Vitamin C. Vitamin C is an essential nutrient for immune functioning, and helps you fight off colds and flu. Foods high in vitamin C include parsley, green leafy vegetables, broccoli, cauliflower, and red peppers. You can also take a multivitamin or Vitamin C supplement.
3. Get enough sleep. It goes without saying that our resistance is higher when we are well rested. It’s easy to compromise on sleep when we have a lot to do, but it’s really worth it to prioritize your rest so you can stay healthy. Plus, life is a lot easier and more fun when you’re not sleep-deprived!
4. Eat root vegetables and other immune-boosting foods. In Chinese dietary theory, root vegetables are strengthening to the lungs and therefore to your immunity. Try roasting sweet potatoes, beets, carrots, parsnips and onions; or make a fall root vegetable stew. Other good foods for your immune system: cruciferous vegetables (broccoli, brussels sprouts, cabbage, cauliflower), garlic, onions, and leafy greens.
5. Wash your hands, well and often. This means using soap, getting a good lather, and washing the front and back of your hands, wrists, and between your fingers. You should wash for 20 seconds- about as long as it takes to sing “Happy Birthday”! And, skip the antibacterial soap – it’s useless against viruses, and bad for the environment.
6. Call in sick when you’re sick and encourage colleagues to do the same. (If the swine flu scare does nothing else, perhaps it will counteract the ridiculous idea that it’s responsible to come to work when you’re not feeling well).
7. Cover your neck. According to Chinese medicine, illnesses invade through the back of the neck, which is often left uncovered. It is particularly vulnerable if you’ve been hot or sweaty, or if it’s windy or drafty. Wearing a turtleneck or scarf helps keep you protected.
8. Sleep with a humidifier. The air, both outside and inside, gets drier this time of year, which can dry out the mucus membranes in your nose and throat. This causes tiny cracks to form, giving germs easy access to your bloodstream.
9. Take immune-boosting herbs. If you have a compromised immune system, or a history of catching colds easily, consider taking a Chinese herbal immune formula during flu season. The most famous of these is “Jade Windscreen Powder”, a classical formula with three very gentle ingredients (it’s often given to children). It helps boost the “wei qi”, which is the energy that circulates on the surface of the body and prevents illness from invading. Talk to your acupuncturist if you’d like to get started!

Well, summer is definitely here. There’s been an explosion of heat, haziness, and summer activity: there are kids on bikes everywhere, the local pool and the parking lot at Walden Pond are packed, and the neighborhood smells like barbeque all the time. Today I saw someone riding the T with a lap full of new window fans from Target. It’s a bit intense, but I say soak it up while it’s here — and try these suggestions for keeping you happy, healthy, and cool when it’s hot and muggy outside:

1. Try eating cold soups.  I’m a new convert to this one — they’re light, cooling, and a great way to get vegetables when you finally get tired of salad.  Try the cucumber-yogurt-walnut soup here: http://www.seriouseats.com/recipes/2008/06/cucumber-yogurt-soup-recipe.html. — it incorporates several of the cooling foods listed in the sidebar.  Or surf around and find a recipe for gazpacho, minted pea soup, or chilled avocado soup.  Let me know what you find!
2. Who can resist ice cream? I can’t.  But do try to keep it reasonable, especially if you tend to feel nauseous, stomach-rumbly, foggy headed, or heavy and lethargic in this weather.  Ice cream is a triple whammy for your Spleen — it’s cold, sweet, and dairy-based.  All three of those things (which, admittedly, are the whole point of ice cream) are hard on the Spleen and make it more difficult for your body to cope with the humid weather.  The same goes for those latte-like frozen concoctions from Dunkin’ Donuts and Starbucks.
3. Sleep cool. Even those of us who love the steamy weather have trouble sleeping in it.  If you have air conditioning, night is the time to use it.  If not, make sure you close windows and blinds during the heat of the day, and use window fans to bring the cooler night air in when you go to bed.  A cool (not freezing cold!) shower before bed can also help.  If you’re desperate enough to sleep with an ice pack, try putting it behind your knees — it’s a great point to clear heat from the body. And make sure you wrap it in cloth so you don’t give yourself frostbite (this has happened before!).
4. Drink lots of water.  You know this, of course, but it’s easy to forget to do it.  And, go easy on alcohol, caffeine, and sugar, which are dehydrating.
5. Headaches in this weather? A recent study found that the likelihood of getting a headache goes up by 7% for every 5 degrees of temperature increase (this probably isn’t news for those of you with migraines).  Try this home remedy:  1/4 teaspoon salt and 1/2 teaspoon sugar in an 8-ounce glass of warm water helps balance electrolytes and fluids to get rid of a headache.
6. Take care of yourself in air conditioning.  As lovely as it feels, it can be shocking to the body to go back and forth between hot and cold air — especially if you’ve gotten sweaty outside.  According to Chinese medicine, cold can invade your body through your open pores, causing colds, headache, neck pain, and muscle pain.  Try to keep indoor and outdoor temperatures as similar as possible, transition gradually if you can, and keep a sweater handy so you don’t get chilled.
7. Get in your favorite summer activities.  We got a late start on summer weather this year, so make sure you make time for what you want to do.  A beach day? A picnic at sunset?  Fried shrimp and onion rings on the boardwalk?  Hosting a barbeque? Playing croquet? Swimming across Walden Pond?  Outdoor concert? Whatever says summer to you, getting it in will make August more fun and make you more ready for fall when it comes.  (But if you tell anyone your acupuncturist told you to eat fried food, I’ll deny it!)

Cooling Foods for Summer

These foods, according to Chinese dietary therapy, help cool your internal body temperature and lessen the impact of hot weather.  Most of them are in season now; I suggest stopping by your local farmer’s market to get the freshest and tastiest available.

High blood pressure (also called hypertension) is a very common health concern.  In this country, 65 million people, or about 1/4 of Americans, are estimated to have high blood pressure.

In the early stages, hypertension is typically asymptomatic; people usually find out they have high blood pressure during a routine physical check-up.  Doctors are adamant about treating it, and with good reason – having high blood pressure greatly increases the risk of heart disease, stroke, and kidney failure.

Often, lifestyle changes are sufficient to control high blood pressure.  Helpful changes include losing weight, increasing exercise, decreasing salt intake, and practicing relaxation techniques.  If these measures do not control blood pressure, a number of different medications may be prescribed.

Unfortunately, the medications used to control blood pressure often have unpleasant side effects, such as headache, dizziness, fatigue, constipation, and problems with sexual functioning.  Many people have a hard time taking medications consistently when they don’t like the side effects – especially if they were not having any symptoms from the hypertension itself.

And, for many people, medication on its own does not solve the problem.  Only 58% of people being treated for blood pressure actually have it under control.

Using acupuncture and herbal medicine for high blood pressure can help at all stages of the disease.

• In the early stages, treatment with Chinese medicine can help you avoid going on blood pressure medications.
• Those who are already on medications may be able, under their doctor’s supervision, to reduce or eliminate their medication.
• In more difficult or advanced cases, the combination of Western and Chinese medicine may do a better job of controlling blood pressure than either one alone — with great benefits for your health and safety.
• Finally, acupuncture can help control some of the side effects of necessary medications.

Treating hypertension with Chinese medicine is relatively new, since they didn’t have blood pressure cuffs 2000 years ago.  Over the last few decades, Chinese physicians, acupuncturists, and herbalists have been able to observe which patterns of disharmony are most often associated with high blood pressure, develop new theory about how blood pressure works in the body, and use these observations to draw on a huge body of knowledge about bringing the body back into balance.

Often, the pattern underlying hypertension is related to other physical complaints.  These may be symptoms commonly associated with hypertension, such as headache, dizziness and irritability; or issues that are not connected to blood pressure in Western medicine.  I have found, when treating complaints such as digestive problems or menstrual disorders, that patients’ blood pressure readings improve — even without directly addressing this issue — simply by bringing the body into better balance.

There is extensive literature from Asia and Russia suggesting that acupuncture is effective in lowering blood pressure.  A current study at Mass General Hosipital shows very promising results, though the results are not yet complete or published.  For more information on the study, go to the ABC news website at http://abcnews.go.com/WNT/Story?id=130455&page=1

A number of Chinese herbs have also been shown to lower blood pressure.  These herbs can be easily worked into a formula for any other health condition you may be treating, or can be part of a formula specifically targeting blood pressure.  Several hypertension formulas are also available in an easy-to-take pill form.

If you have concerns about your blood pressure, let your practitioner know so you can address this as part of your ongoing treatment.

Headaches are a nearly universal experience. I doubt there’s a person reading this blog who hasn’t had a headache at some point or another; for many people they are chronic or severe enough to seriously interfere with activities and quality of life.

Sinus headaches are common this time of year, due to allergies (see the article on allergies, in the “respiratory” category, for more information). Many people suffer from migraines, and an unlucky few experience cluster headaches. Most of us sometimes have tension headaches, attributable to stress and/or exhaustion.

Fortunately, headaches of all kinds respond well to acupuncture and herbal treatment.  I have seen many clients get remarkable relief, and research consistently shows that acupuncture is an effective treatment for headache (see http://www.acufinder.com/Acupuncture+News/Acupuncture+Helps+Chronic+Headaches+According+to+Largest+Study for the latest study!).

In Chinese medicine, headaches are caused by one of several dynamics in the body.

First, many headaches occur when the energy is not sufficiently anchored in the body, and flies up to bother the head. These headaches are often intense, throbbing, and usually occur on the temple or behind the eye.  They may come on suddenly, or be triggered by stress or emotional upset.

This type of headache responds especially well to acupuncture points on the legs and feet. Headaches may also be relieved by anything that brings energy to the lower part of the body, such as a foot massage, putting heat or cold packs on the feet, eating, or sexual activity.  Over the long term, meditation, tai chi, and yoga are also helpful.

Other headaches are caused by energy getting blocked or stuck in the channels of the head. This may be due to stress and tension, sinus congestion, or injury. These headaches vary; some are relatively mild and seem to move around the head; others may be a strong, stabbing pain always in the same location; and some create a heavy, foggy, pressure feeling in the head.

These headaches are often helped by using acupuncture points on the head, to help free the stuck areas. Acupuncture treatment will also target the underlying problems, such as allergies, congestion, stress, or overall energy flow in the body. Moderate exercise is usually helpful, as well as decreasing heavy, greasy foods and sugar in the diet.

Finally, some headaches are the result of depletion; the body simply doesn’t have the energy to nourish the head properly. These headaches are often dull, chronic, and worse at the end of the day; sometimes the person describes an “empty” feeling in the brain.

In these cases, building the energy reserves is key. Acupuncture is focused on helping the body create and store more energy, and nourishing herbs are especially helpful. Rest, relaxation, and eating well can make a significant difference with this type of headache.

For all kinds of headaches, it helps to make sure you are getting good nutrition and proper rest, to help keep the body’s energy strong and stable.  Stress reduction is also key to controlling headaches; this may mean making changes in your work or personal life, or prioritizing the activities that help you manage the stress you can’t control.

If you have any questions about your headaches, or how you can help control them, please feel free to post a comment!

More than 20 million Americans, or 1 in 15 people, suffer from asthma. People with asthma experience wheezing, shortness of breath, coughing, and/or chest tightness in response to a number of possible triggers.

Symptoms of an asthma attack are usually controlled by a steroid inhaler; many people also take other medications to reduce the frequency of episodes. While often effective, Western medications for asthma have a number of short-term side effects as well as possible long-term health consequences, and many people are interested in other, non-drug approaches.

Acupuncture and herbs can be very helpful both in alleviating acute symptoms and preventing future asthma attacks. Acupuncture can ease breathing during an asthma attack, but more importantly, ongoing treatment addresses the causes of asthma and works to decrease the sensitivity of the airways and reduce the number of asthma attacks.

Chinese medicine diagnoses several different types and causes of asthma. “Excess” type asthma describes situations where something obstructs or constricts the flow of air in the lung. Phlegm or “heat” (think, inflammation, in this case) can clog the air passages. Or, stagnation of qi in the chest can prevent the Lung from moving and working properly. (Stress-induced asthma usually belongs to this pattern.)

“Deficient” type asthma occurs when the body’s qi is not strong enough to pull in enough air from the environment. (Exercise-induced asthma usually falls in this category.) In these cases, Lung qi always needs to be supplemented. Treatment may also focus on nourishing the Spleen, which directly supports the Lung, especially if there is an element of food allergy or digestive sensitivity. Kidney qi may also be treated. It sounds weird, but in Chinese medicine the Kidney play a role in bringing the breath into the body.  If inhalation is more difficult than exhalation, the Kidneys are usually involved.

Allergy-related asthma is also common, and often aggravated at this time of year.  This type of asthma is treated with a combination of techniques to strengthen and support the breathing, calm the allergic response, and open up air passages. Many people with allergic asthma also have eczema or other skin responses; these also respond remarkably well to Chinese medical treatment. For more information on treating allergies and eczema with acupuncture, see the postings under “respiratory” and “skin”.

Asthma is becoming increasingly common in children, and many parents struggle with decisions about medication and its effect on their childrens’ health.

Acupuncture and pediatric massage can be helpful in controlling asthma symptoms and decreasing inhaler use. Children respond very well to extremely thin, tiny needles; non-insertive techniques are also available, and parents can learn massage techniques to use at home.

Dietary changes can also make a big difference for children with asthma. Chinese medicine especially suggests decreasing phlegm-producing foods such as dairy, peanut butter, fried foods, sugar, and too much raw cold food.

For more on asthma in general, see the above post!

Spring is a good time of year to clear out clutter from your body and your environment so things can flow. Here are some suggestions:

1. Do a good spring cleaning/decluttering - you can donate used items to Big Brother/Big Sister (donations are tax deductible, and they will schedule a pick-up at your house – see www.bbbsfoundation.org for more info), or any other organization.
2. Cleanse your own system. Eating more whole grains and vegetables, after the heavier food of winter, will help lighten your body and unblock the energy channels. You can also cleanse your Liver with milk thistle tea or capsules — or buy some milk thistle seeds, toast them, and sprinkle on salads and other foods (thanks to Mischa Schuler at Wild Carrot Herbs for this tasty tip!).
3. Air our your space and your lungs. We finally have access to the outdoor air, after a winter of breathing whatever comes through our heating systems. Find a warm-enough day, open the windows, put on some fans, and invite the outside air to flow through your space (if this is problematic due to asthma or allergies, please read the next article!). Spending some time outdoors also helps air out your own lungs and freshen the mind.
4. De-clutter your schedule. Notice where you spend your time and energy, and see if you can let go of something unnecessary or taxing.  Making room for something new in your life helps keep the qi flowing and life fun.
5. Schedule a seasonal acupuncture tune-up. Acupuncture treatment is designed both to balance your body’s energy, and to align it with the environment around you. Many people schedule quarterly acupuncture treatments to ease the change of seasons and maintain their health and balance through the year.

It’s official. A recent survey by the American Psychological Association found that 80% of Americans are stressed about the economy, 60% are angry about it, and 52% are having trouble sleeping.

It’s not news that most of us are stressed out about the economic situation. But these numbers suggest a serious health concern. In the West, we tend to take stress for granted. We are used to being under pressure, and we often think about stress as a kind of unimportant background noise, or as something that is inevitable and therefore acceptable. Or worse, we may see it as a sign of our virtue or importance. It’s quite common to hear people actually brag about how busy and stressed out they are.

Chinese medicine views stress as a very important health issue. The physical and mental tension that accompanies stress inhibits the flow of qi, or energy, causing body systems not to work properly. Stress in Chinese medicine is considered to be the source of many diseases, and to complicate and aggravate any existing imbalance or poor health.

The American Institute of Stress has estimated that 75-90 percent of visits to primary care physicians are for stress-related problems. In my opinion, Chinese medicine’s success as a preventative medicine is largely due to its effectiveness in reducing stress and its impact on the body.

Of course there is always stress in life. If you are participating in the world, and stretching your limits at all, there will be some stress, and that’s a good thing. But if it’s affecting sleep, appetite, mood, relationships, pain level, or the frequency or severity of symptoms like headaches, asthma attacks, or digestive problems, then it’s not just unpleasant, it’s important to address. See below for a few suggestions!

Here are some suggestions from Chinese medicine to help reduce your stress level and maintain balance.

1. Get regular acupuncture treatments, especially if you feel stress affecting you mentally or physically.  It’s easier (and takes fewer treatments) to prevent stress-related health problems than to wait until they really take hold. And, it will make you feel more relaxed and balanced throughout the week.
   
2. Do acupressure on yourself, or with a friend.  Your acupuncturist can show you some pressure points to do at home to help extend the effects of your treatment (there are also many books available on this subject).  One good point for stress is Liver 3.  For instructions on using this point, look on this blog under “emotional health and sleep” for a post entitled Acupressure for Stress.
3. Chinese herbal medicine can also be a good support.  There are some great formulas for reducing stress, depending on your constitution and how stress affects you.  The most famous is named Xiao Yao Wan, or “the Free and Easy Wanderer”, because it releases your spirit from tension and allows you to roam happily through the world.  Most of these formulas are available in pill form, so they are easy to take and inexpensive. Ask your practitioner for suggestions.
4. Exercise. I know, I say this all the time.  But it’s one of the best things you can do to blow off steam, promote relaxation, and help your body and mind stay balanced.  Often exercise is the thing we cut out when our schedule gets tight.  Make it a priority, even if it’s just fitting in a short walk or dancing around the kitchen!
5. Maintain some kind of balance between action and allowing.  It’s tempting to think we should eliminate our stress by fixing whatever it is we’re stressed out about.  I’m all for constructive action, but it needs to be balanced with relaxation and self-care, or it becomes yet another source of pressure.  Some things we can’t fix by ourselves (the economy, for example), and other things take quite a bit of time to change even with our good efforts.  In the meantime, it’s actually more important to accept how things are at the moment and be kind to ourselves in the midst of it.
6. Do things that make you happy. Anything you enjoy will help get your energy flowing.  Spend time with people you love; eat your favorite foods; go dancing or hiking; get a massage; see a funny move; you get the idea!

• Acupuncture needles on ears only
• 30 – 45 minute treatment
• Done in a group
• All needles are pre-packaged, sterile, and disposed of after use.
• treatment is designed to reduce stress and anxiety, help with insomnia and pain, and provide a general sense of well-being.

This style of acupuncture has been used to help over 7000 New Orleans residents and relief workers, and is currently being offered around the country to help veterans returning from Iraq and Afghanistan. Your donation will help this work continue.

When: Monday, March 16, 2009, 5:30 PM to 7:30 PM
Where: Cambridge Health Associates, 335 Broadway (between Central and Inman Squares)
And: The Lane Center, 160 Old Derby Road, Suite 457, Hingham
Suggested donation for treatment: $10-20, or whatever you can!
Contact: Marilyn Yohe, Licensed Acupuncturist, 617-354-2274

I hope to see you there!