Living with the seasons
“if you eat correctly you don’t need medicine, if you exercise correctly you don’t need acupuncture” Knowing what is appropriate for when is a traditional Chinese practise for longevity. Those that practiced this were documented living very long lives despite the disease, famine and poverty surrounding them. Rhythm I’m sure you’ve all heard of circadian rhythms. These are the times in which the body performs certain tasks. By doing certain things at certain times you are saving your body a lot of energy and allowing it to perform more efficiently. Like when you swim into shore, you could swim into shore when the current is pulling you out and spend a lot energy getting there or you could wait to a wave pushes you in and its get there easily. The body works most efficiently when wake at around sunrise. Followed by light exercise, a good bowel movement, and light breakfast. Its around the 9am heart is pumping efficiently so good time to start work, whether mental or physical the body is ready for it. 1pm is lunch time. Lunch should be the biggest meal of the day. The stomach is a hard working organ therefore after lunch it is common to get that afternoon slump. If possible have a short nap. Sunset is the time that you should be winding down for the evening with a light dinner. Aim to be in bed and asleep around 11pm. When you are sleeping your body goes in to regeneration and rejuvenation. In reality your body doesn’t follow the clock it follows sunrise, sunset, environmental influences, and seasonal changes. However, to help keep your body healthy and adaptable to change something interesting is happening. Seasonal fruits and veggies mature and ripen at different times of year and their associated flavours play a role in health and really help to promote bodily functions when they need it. To help your body maintain an equilibrium with nature click the links below. Each contain recommended exercises, foods, and habits appropriate for the time of year. Spring Summer Autumn Winter
Summer
Summer is back, the warm weather is providing more than enough energy to keep you active and motivated. But how can you make the most of this glorious season? Exercise Summer is an excellent time to build your strength up. Strength training, endurance sports, stretching are easier in summer. In fact, there are not many restrictions to exercising in this season. The only one being is dehydration. Sweating too much can lead to the loss of too much electrolytes. Stay hydrated Stay Hydrated Drink plenty of water. Around 2 litres a day is enough, which of course varies for different body types and sizes. Drinking too much water can be just as problematic as drinking too little. It can lead to the loss of too much electrolytes through urination. If unquenchable thirst is a problem for you, we recommend that you include 1 glass of a drink with high electrolyte content to the amount of water you are already drinking. Diet At this time of year melons, berries, green leafy veggies come into season. They all something in common, they will keep you hydrated and cool you down. Spicy and aromatic foods are also recommended in summer. It will open the pores to produce sweat and cool you down. These are your chills, raw onions, garlic, carbs and spices. Reduce the amounts of oily, fatty foods, as well as dairy and overly sweet foods. Shorter cooking times are also recommended. Sautéing and stir frying reduces the time taken to cook and produces light and fresh meals. And don’t forgot your fresh salads which are excellent summertime meals. Air Conditioning Try to reduce the temperature gap between your air conditioned space and the outside temperature. Cold temperatures don’t cause you to get a cold. However, fast temperature changes can put a little duress on the body. If you are prone to catching colds this can set it off. Common summer illness Gastroenteritis is common in summer as the warmer temperatures are great for bacteria to grow in. Usually you will get over this in a day or two but if symptoms persist make an appointment with us and we will help you kick it. Skin rashes, psoriasis, and eczema can flare up in warmer humid environments. This can take some time to recover from but results are achievable with both acupuncture and herbs. Tinea, athletes foot, jock itch, many names for the same thing. Tinea is actually a fungus that thrives in warm damp environments like your sweaty toes. It can become a chronic or recurring problem if not treated correctly but we have found herbal medicine can be really effective against fungal infections.
Spring has sprung
For those that live in colder environments you would have experienced the excitement of seeing the first signs of spring. You have survived the harsh winter, animals start to emerge with their babies and its time to start planting your crops for the year. Its time to celebrate a new cycle of life and health by taking advantage of Spring. Exercise Spring is the time to come out of hibernation and start preparing your summer body. Arise early to absorb that fresh air, stretch your muscles and tendons, and get your heart pumping. This is an ideal time of year to start increasing your cardio workouts, get into yoga or pilates and choose exercise that is easy on your joints like cycling or swimming. Diet At this time of year citrus fruits, green leafy veggies, and spices are in abundance. Therefore, it is an excellent time for eating salads, spicy foods, and fruits. Reduce the amount of meat and tannins you consume. Pungent foods like your raw onions, garlic, and spices will help with circulation, open your sinuses and prevent colds, and aid with digestion. Sour foods like your citrus fruits, vinegars, fermented veggies will also aid digestion. We advise not to eat too much though, use them to flavour your meals or eaten as a side dish. Common spring illness In clinic, hay fever is by far the most common health concern in spring. The acupuncture clinic offers quick and effective hay fever treatments that will keep your sinuses free and reduce the amount of antihistamines you take.
Preventative health care with traditional Chinese medicine
Dig the well before you’re thirsty In ancient China, people would pay their doctors when they were healthy. They would visit once or twice a month, be prescribed various herbs or acupuncture, and be on their way. When they became sick they would stop paying their doctor and increase the frequency of visits. This is because the ancient Chinese understood the importance of preventative health care. People do not just wake up with serious disease like heart disease or cancer. These diseases take years to develop and over those years the body gives you clues that things are not working well. These clues could be things minor discomforts like indigestion or cold hands and feet, or a bit more debilitating symptoms like frequent colds and flues or insomnia. If these signs and symptoms are persisting they should be addressed, not ignored. These type of health problems are your body’s way of telling you something is not working correctly. Traditional Chinese medicine has over 5000 years of development and history. In that time it was used as a primary health care system to treat all health problems. From tooth aches, to mental illness, to heart disease, to smallpox and everything in between. Then during the 1800s china started to open the doors to the west. At this time medical ideas merged and when better treatment methods came around they replaced the older methods. What remained irreplaceable was acupuncture and Chinese herbal medicine. Acupuncture and Chinese herbal medicine are natural, non addictive treatments to a large range of health complaints. These treatments are slower acting and much gentler on the body in comparison with mainstream medicine. The advantage to this being the reduction of unwanted effects making it ideal of preventative health care. So be proactive with your health and book yourself in at The Acupuncture Clinic today.
Cold and Flu Recovery
Everyone gets a cold or flu, the sign of good health is the frequency and duration of them. If you are taking longer than a week to get over your symptoms then this article is for you. Stay rested Take the day off work, don’t go out tonight, avoid over using your energy. Save that energy for a quicker recovery. Exercise If you feel the need for exercise then go for it. Don’t over do it though, as a rule a light sweat is okay but exercising to the point of exhaustion is going to set you back. Don’t take antibiotics Antibiotics are for bacteria and will not help your cold or flu as it is caused by a virus. Drink water When we say drink water we mean water. Tea and coffee is made from water but have diuretic effect, which will make you go to the bathroom more. Juices and soft drinks are full of sugar. And alcohol should just be avoided all together. Drink water Stay warm Chills and fevers are an indicator of how you body is responding the virus. To put it simply chills are your body’s way of producing enough heat to produce a fever, which in turn, is used to try and destroy the virus. Staying warm helps your body to achieve this but don’t overheat. In babies, fevers do need to be monitored closely. More information here Stop Smoking We get it, your feeling unwell and with cravings on top of all this any relief will do. If you can’t stop smoking then at least reduce the quantity you smoke. What to eat Simple clean meals should be eaten while you are unwell. Steaming, roasting, or lightly frying using minimal oil keeps your food clean and easy to digest. White meats are favourable over red meats. For dry coughs seaweed, bamboo, and savoury soups will help. Steam your veggies. What to avoid A lot of comfort foods fall into this category but think of your long term goal to get over this illness quickly. Excessively spicy foods can prolong the duration of a cough. Examples include raw garlic, raw onion, raw ginger, chilli, and wasabi. Excessively sweet foods and dairy can increase phlegm production. Avoid consuming raw foods and foods straight from he refrigerator. Warm foods are preferable. No alcohol. How does herbal medicine help? A large portion of herbal medicine is dedicated to lingering pathogens like colds and flus alone. Many treatment options available. Prescriptions are tailored to the individual and usually contain anti-microbial herbs, herbs that soothe symptoms and boost immune function. If you are the type of person that takes a long time to recover then book an appointment with us today.
5 tips for winter health
Winter is here, get cosy, grab a warm beverage, and prepare yourself for some ancient wisdom that has been passed down through the centuries. As the temperature drops the cold causes water to freeze, some animals hibernate, deciduous trees have dropped they’re leaves to conserve energy. The cold also slows metabolism and the effects of winter can even be seen at a DNA level. To live a longer healthier life your habits should change with the seasons. Be mindful of the below suggestions and you will enjoy a healthier winter. The philosophy of winter is conservation and storage. Stay warm, especially your core An Australian winter doesn’t compare to many other places in the world but you still need to cover up. I often see people post exercise, sweating in just a pair of shorts and a t-shirt. This is how a small muscle strain can turn into a larger muscle ache. Your skin should be covered up to protect it from the cold and wind. The most vulnerable areas of your body for the cold and wind is the neck. If you often catch colds, suffer from asthma or hay fever this especially important. Wear a scarf to cover your neck. You should be comfortably snug at all times, especially your core. Put on your jackets, beanies, gloves, and thermals if you need to. Make sure your lower back and belly are covered up, and don’t spend too much time in front of heaters as this can dry your skin. Avoid big temperature changes Don’t turn your heaters up full blast. Your body has a variety of mechanisms to acclimatise to the colder temperatures. By staying inside all day with your heaters up high you are denying yourself this natural defence to the cold. Reduce Exercise Intensity During winter you body will naturally gain a bit of weight but winter is not the time to prepare your summer body. Exercise is necessary but excessive exercise in winter can be draining. As a rule of thumb – Activities that bring about sweating or breathlessness are not recommended in winter. I like this rule because stamina, strength, and fitness differ from person to person. An elite athlete can push their body further than the average person without sweating or breathlessness. In general, don’t push yourself as hard as you would in summer and practise less strenuous activities. Meditate As your energy retreats within, winter is an ideal time for mediation. Breathing exercises, qigong, meditation will strengthen your spirit, circulate your energy without effort, and refine your essence. Eat hearty warm foods One of my favourite things about winter is food. Its is a great time for those hearty stews, bone marrow soups, hot pots, porridges, and mulled wine. Food should be cooked and served warm. Avoid raw food and cold drinks. Eat more hearty meats and root vegetables. Flavour your food with a little salt. Cook with herbs to help circulation and digestion. Ginger, turmeric, pepper, etc Decrease your consumption of excessively sweet foods and dairy. Do not drink to excess Common Winter Conditions As cold temperatures cause things to contract, in the clinic, we see a lot of fatigue, lower back pain, and muscular aches and pains. It is also the season in which the incidence of cardiovascular diseases peak. For personalised health advice to stay healthy and warm throughout the winter months contact The Acupuncture Clinic.
Tips for emotional and mental health
In traditional Chinese medicine the body and the spirit are considered as to be the two sides of one coin. The use of the word “spirit” above is a translation of the word shen (character to the right), but we are referring to what people have called the soul, that little voice inside your head, or your emotional state. A single thought can cause a physiological response in the body e.g. arousal, those goosebumps you get when you read a story, etc. A physical change in your body can change your emotional state e.g. endorphin release after exercise, the way a hug can make you feel., etc. This is why acupuncture can have a profound affect on your emotions. Our acupuncture and herbal treatments are relaxing, natural, and non-addictive solutions to mental and emotional problems that have helped people: Reduced they’re dependancy for medications Weened them off they’re medications Reduced stress and irritability Resolved anxiety Relieved sadness or depression Tips for emotional and mental health Routine Everything on earth runs by routine and so should you. For optimal health, ideally one should wake up, eat, sleep around the same time daily. Sleep Sleeping is the time your body repairs, cleans, and rejuvenates itself best. Ideally you should be in bed and asleep by around 11pm and waking between 5-7am. Intoxication Drugs and alcohol are toxic to the body and effect the spirit easily. Exercise Healthy mental and emotional state is just one of many benefits of regular exercise. With regular exercise you strengthen both body and soul, just do it. Work/Life balance As our jobs demand more of us the stress increases. Try to switch off after work and make time to enjoy your life.
Pain Management
Whether it be back pain, headaches, muscular pain, or stomach aches acupuncture is one of the best therapies for pain. A common question for most acupuncturists is “How does pricking me with a needle reduce pain?” The Acupuncture Clinic will use a combination of techniques to reduce pain depending on your situation. Acupuncture will open the channels around muscles and surrounding tissues. The idea is to clear up the areas surrounding the area of pain, increase blood flow, release knots. In some points nerves are triggered providing relief over larger areas of pain, for example, points in the lower back, buttocks, and legs are needled for sciatica. Moxabustion will warm the site of pain. The heat will cause tissues and blood vessels to expand to increase blood flow. Heat can also increase enzymatic activity and other metabolic process used in the healing process. Cupping is one of the most requested therapies in the clinic. It works by creating a vacuum in a glass cup that pulls the skin up. The tension causes the finer blood vessel to burst creating bruises. The interesting thing is the bruising isn’t painful and will only occur in areas that are affected. Linaments prepared from traditional Chinese herbs can be used externally. They are similar in action to Tiger balm or Deep Heat. They are often aromatic and will make the area tingle. Herbal medicine is used more for internal aches and pains of a more chronic nature. As your body is unique a tailored herbal prescription is written and we can offer you a variety of ways to prepare and consume your herbs. For any question or enquiries please contact us today to book your appointment.
Tips for Autumn Health
To live in accordance with the seasons is a traditional Chinese practise for longevity. Autumn is a transitional season. A time when the abundant energy from the summer declines to make provisions for the hibernation of winter. This can be seen throughout the natural world. Crops have reached full maturity and are ready for harvest ending their reproductive cycle for the year and allowing their seeds to be sown. Deciduous trees drop their leaves to conserve moisture loss and prepare for the winter. Animals, fat from summer, reduce their activity and begin malting their winter coats. Just as is seen in nature people need to prepare their body’s for winter. Exercise Exercise is super important at all times of year but as the weather gets colder the level of exercise should change. The level of exercise is different for individuals as age, fitness level, and health vary from person to person. As a guideline we recommend that any exercise that promotes excessive sweating and breathlessness should be reduced as the season progresses. Examples of these include intense cardio workouts, endurance exercises, bikram yoga, competitive sports, heavy weightlifting, etc. Instead exercise that promote a light sweat and moderate breathing are encouraged for example, yoga, taichi, walking, recreational swimming, golf, moderate weight training, low impact aerobics, etc. Diet A healthy autumn diet should change as the season progresses. As autumn progresses one should gradually introduce more foods that are bitter and astringent while reducing the amount of pungent and sour foods. PLEASE NOTE: A healthy diet should include ALL flavours at ALL times of years. However, we recommend adjusting the quantities of foods with these specific flavours consumed. Astringent foods create a puckering sensation or leave a dry/powdery feeling in the mouth examples include cranberries, lentils, beans, pears, dried fruits, skins of fruit. While pungent foods are foods that fill the room with an aroma when cut open and include foods like raw onion and raw garlic, herbs, chilli, alcohol. Naturally salty flavoured foods should be introduced as the autumn progresses. This will help the body hold onto water. However, its is for this reason that salt got itself a bad name. NOTE: Salt will increase your blood pressure so if you already have high blood pressure ignore this tip. Miso soup, seaweed, kelp, anchovies, cured meats all have a natural salty flavour. Below are a few examples of the foods we are referring to. What you also might notice is that they’re all in season in autumn! Common autumn conditions In the clinic we regularly encounter dry coughs, dry skin and constipation. It is also a time of year when asthma, hot flashes, and insomnia get worse. These conditions can linger for weeks and can be difficult to overcome. If you currently suffering from these conditions, greater dietary care is needed. We recommend making an appointment with us to help you recover quickly.
Traditional Chinese Understanding of Healthy Exercise
There is a saying in Chinese medicine “if you eat right you don’t need medicine, if you exercise right you don’t need acupuncture”, which begs the big question what is right? We’ll discuss traditional eastern ideals and understandings of exercise that can be used as a guide to healthier exercise. In many sports and activities, there is a culture of pushing yourself harder and faster. This is beneficial for muscle growth and stamina. The body also needs to rest and recover, which is beneficial for muscle repair, rebuilding, and strengthening. How can you tell if you have over done it? Listen to your body, it will tell you… When exercising the movement of muscles rely on blood for nourishment. When you over exercise there is too much consumption these nutrients. Emotional change. Usually the first thing that can occur is a sudden emotional change, in particular anxiety, but you may also notice impatience, irritability, or melancholy. Muscle cramping. Your muscles will start cramping. We are talking about all muscles, like muscles surrounding you GIT. Quality of sleep. If you are having trouble getting to sleep, staying asleep, dreaming to a point that it wakes you, sleep walking or talking etc. A good night sleep is reliant on good quality of blood. The Chinese refer to blood as an anchor for the spirit. In women, changes in you cycle are a good indicator. Other signs to look out for are palpitations, being fidgety, light headedness, dizziness. Traditional exercise In traditional exercise, like Tai qi, yoga, some styles of martial arts, there is more emphasis on the function of the body over how the body looks, longevity over short-term gain, and building a connection between mind and body. Here are some principles to traditional exercise. Moving without too much effort. The idea is if the exercise hurts you, your muscles are either not strong enough, you are not flexible enough, or you’re doing it wrong. Sweating but not losing your breath. Exercising till your literally gasping for air is traditionally thought to be waste of energy. The energy you use should be coursing around the body not out of your lungs. The right time for the right exercise. The time of day you exercise is also very important. The morning is the best time between 5-7am. The idea being that after many hours of sleep, metabolism is at its slowest. Its time to get up, work up a light sweat but don’t wear yourself out. The worst time is after 9pm. This is the time blood should return within to be cleansed by the liver, which in turn cleanses the whole body. When exercising at this time the blood is being pumped to the muscles and nutrients are being consumed. Hydration Sweating too much can also lead to problems. Your sweat is made from mainly from water and also contains many minerals, lactate, and urea. It is important to replenish these minerals afterwards. So drink plenty of water and get some electrolytes in as well. Traditionally a pinch of salt and sugar was used in water but now there are whole range of drinks that contain electrolytes that will do the job.