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The soup is warming, so it’s great for winter, and especially for those with Blood Deficiency (e.g. pale, dry skin, lips and tongue, dry scalp/hair, possible insomnia, dull headaches, and general achiness) and/or Kidney Yang weakness, which manifests as chronic, dull low back pain, frequent clear and copious urine, cold legs or overall body (do you wear more clothes than other people?), looser bowel movements, possible reproductive health issues. READ MORE
Chinese character for heart
Acupuncture and Traditional Chinese Medicine herbs are used effectively in Chinese hospitals for stroke, hypertension, atherosclerosis, angina, coronary heart disease, and more. Around the world, acupuncturists can help you lower your blood pressure, improve blood circulation, reduce fluid retention, manage diabetes, improve digestive health, promote sleep, reduce stress (balance the nervous system), reduce chronic pain, headache and numbness, or support you to reduce unwanted consumption of alcohol, cigarettes or foods.
In TCM, the body, mind, spirit and emotions have always been seen as interconnected, and are treated simultaneously. In particular, the ‘Heart’ system in TCM is closely connected to mental and emotional balance. Stress, anxiety and sleep are among the many emotional health issues we treat. Sleep and other mental-emotional issues have been linked to increased hypertension, atherosclerosis, heart failure, heart attacks, stroke and diabetes. Check out this handout I just made about TCM and Heart Health, including Self-Acupressure points and Qi Gong exercises!
On June 3 and June 18 in downtown Toronto, I’m offering a free self-care workshop for LGBTQ immigrants and refugees, in coordination with the Griffin Centre’s reachOUT Newcomer Network, and the Centre for Women and Trans People at U of T. Free dinner, ASL interpretation, and TTC tokens are provided, and the location is wheelchair accessible. Click here for details and to register.
Spring is Liver time, according to Chinese medicine. Time of the Wood element, which means sometimes we can get physically and mentally ‘stiffer’ at this time.
The Liver is often out of balance in modern times. If so, we can feel emotionally depressed, stuck, lacking in vision and creativity, or prone to anger, irritability and frustration. We may experience irregular digestion, moods, and menstrual cycles.
Click here for a very traditional way to make a very traditional formula from scratch, for exactly these problems.
Bundle up to get some winter outdoorsy time, even if your colours clash
Winter is the season of the “Kidney-Adrenal” energy system according to Traditional Chinese Medicine. The TCM Kidney-Adrenals (not the same as your physical kidneys, please note) are the foundation of all life energy the body. So winter is a time to focus inward, conserve energy, and nurture our long-term strength through rest, reflection and gentle exercise. Here is a beautiful reflection on embracing, not just enduring, this season.
Maintain your spirits and energy by layering up to get fresh air and sunshine, keeping your lower back and legs warm at all times (leggings, long johns, leg warmers, body warmers, fuzzy slippers, hot water bottles, etc!), and sleeping earlier. Dressing properly to protect your body’s Qi is vital not only to preventing colds and flus, but to preventing and healing from other chronic health imbalances.
Seasonal nutrition is another great way to take care of yourself. Chinese medicine dietary principles consider each individual’s balance, the season, the properties of the foods themselves and how we cook them. Come in for a personalized assessment and diet plan, or click here for more general info: 5 winter food tips, and some simple winter recipes!
Sometimes aches and pains are worse in the cold, so this year might be especially painful. Some types of low back pain, for example, can worsen in the winter. If low back pain is chronic, it is also often associated with the Kidney-Adrenal energetic system. Support your low back with qi gong exercise, gentle stretching and strengthening, rest, acupuncture, moxibustion and Chinese medicine. Click here for an article I wrote about low back pain.
I spent a wonderful 10 days over the holidays volunteering at the Ontario Vipassana Meditation Centre and highly recommend the experience. Check out my meditation resource sheet, or ask me for details.
Acupuncture and Chinese medicine are excellent for maintaining your energy and immune levels, minimize aches and pains, and balance yourself emotionally. In my clinic, I like to use a lot of moxibustion (mugwort) during winter acupuncture, as it deeply warms the acupuncture meridians and gives more energy to the body that way. You can use moxibustion on your own at home. If you’re not sure how to, or want to discuss what would benefit you the most, consider getting a custom consultation or treatment. I also offer a free 15 minute phone consultation for new patients.
Got your own ideas for surviving and thriving in the winter season? Add them in the Comments below to share with others… thanks!
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NOTE: The info below is for general information only. It doesn’t replace a personalized assessment and a therapeutic food plan specific for your constitution (yin/yang, hot/cool, dry/moist, organ system balances, etc.). A more personalized Chinese medicine therapeutic diet should take priority over these general seasonal suggestions, especially to address specific health concerns.
Click here for a few winter recipes!
1) How we eat is at least as important as what. Enjoyment and mindful eating (paying full attention to tastes, textures, smells, etc. while eating) is the single best ‘dietary’ change we can make. A keen ear for your body’s messages is more important than memorizing all the rules in a nutrition textbook.
Relaxed eating is good from both the Chinese medicine and Western biomedicine point of view. When you’re stressed and in ‘sympathetic nervous system’ (i.e. ‘fight or flight’ mode), your body shifts blood circulation away from digestive functions. Stress reduces stomach acid levels, hampering digestion and absorption. In Chinese medicine, not only stress but any ‘pensiveness’ interferes with digestion (you digest ‘thoughts’ as well as the food). So, don’t stress about what you eat! Nourish yourself with a kind, loving, accepting, and gentle attitude. Eat a slow meal while relaxing and enjoying the food – deliciousness and joy is important for nutrition too!
2) Include the 5 flavours daily, but slightly more salty and bitter flavours in the winter. The 5 flavours are: sweet, salty, sour, pungent (a.k.a. acrid/spicy), and bitter. The ‘sweet’ flavour means the ‘full sweet’ tastes of grains, vegetables, etc. (not ’empty sweets’ of sugars, desserts, etc.), and this flavour should predominate in all seasons. In the winter, however, a slight increase in the salty and bitter flavours can benefit the Kidney-adrenals and the Heart (closely tied to our mental-emotional state). Some foods with bitter (and other) tastes include: kale, turnip, celery, asparagus, burdock root, carrot top, lettuce, watercress, parsley, endive, rye, oats, quinoa, chicory root, and many herbs. Salty foods include seaweeds, salt, millet, barley, miso, etc.
3) Eat to minimize ‘Dampness.‘ Dampness = fluid where it’s not supposed to be. This can manifest in phlegm/mucus problems, foggy thinking, edema, cysts, tumours, yeasts, low immunity, feeling heavy/sluggish/foggy (physically and mentally), etc. Dampness impairs your digestive ‘fire’ and overall warmth/energy; and it contributes to allergies, low immunity, and chronic illnesses.
Damp-causing foods include: dairy (especially cow), almost all sugars (including most fruit), wheat (sprouting helps), overly-salty food, meats and eggs, most fats and oils, yeasted breads, alcohol (i.e. liquid sugar), food that is hard to digest (raw, cold, inadequately chewed, etc.), and refined, processed, stale or rancid food (including most commercially shelled nuts and seeds, especially peanuts).
Eating excessive amounts, too quickly, overly complex meals, and late at night also contribute to Dampness, as do toxins, anxiety and worry.
4) Eat warmer and protect your digestive & life fire. In winter, it is best to cook foods longer, at lower temperatures, and using less water. These factors increase the meal’s warming qualities. Making your food “warmer” and easier to digest will preserve your ‘digestive fire’ and help you absorb more nutrients.
Easier to digest = (1) at least slightly cooked or broken down, (2) in moderate amounts (“until 70% full”), in simple combinations (unless all cooked in the same pot like a stew or soup), (3) warm in temperature, and (4) well-chewed.
If you have cold signs, eat warming foods such as oats, parsnips, mustard greens, winter squash, butter, quinoa, walnuts, onion family, chicken, lamb, trout and salmon. Warming spices include dried ginger, cinnamon, cloves, fenugreek seeds, fennel. Food that is too ‘hot‘ actually releases warmth and cools you (e.g. chilies, hot peppers).
5) Be Kind to your Kidneys. Eat dried foods, small dark beans (adzuki, black beans, etc.), seaweeds, steamed winter greens, millet, barley, legumes, goji berries, and black/blue foods, which are good for the Kidney-Adrenals. Avoid toxins in food and water, intoxicants and environmentally, sleep early, don’t overwork, keep your low back, legs and feet warm, and make sure to get plenty of rest. Check out these basic Qi Gong exercises to support the Kidney-Adrenals!
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How do you stay relaxed and productive at the same time? How does your to-do list get checked off, without your body and mind getting crossed off?
In wellness workshops and in the acupuncture clinic, addressing stress and anxiety is unavoidable. Chinese medicine has a 2000+ year understanding of the effects of stress on our bodies. As biomedical research now shows, stress is a major factor in a number of chronic and long-term illnesses.
What are small steps we can take toward clarity, focus and efficiency – while staying relaxed, cheerful and loving in the meantime? How do we self-structure our days (especially for students, self-employed, etc.)? I put these questions out to my network, and added their tips to my own ideas here – thanks for all the input!
1) Heart-mind check-in: “I have reduced long “to do” lists that I used to find overwhelming (and triggered all kinds of self-hate, shame, disappointment) into a 3 item “ta da” list.” – Nrinder Nann (see Comments on this post)
Are you managing time, emotions, or both? These are two major sides to “stress management”. Often responsibilities feel much weightier because of underlying fears – e.g. that we’ll fail, be a “bad” partner, parent or employee, or lose approval of family and friends. Guilt, shame, or self-criticism can become serious energy drains, and we may cope with procrastination/distraction cycles, or over-control of ourself and others. It’s always good to be check in with ourselves, and see how our emotions are driving our work or vice versa. (See the comments on this post for some insights!) Ideas:
2) Slow down to get faster. “Ironically my way of dealing with stress and a long To Do list is to slow down and be in the moment. I prioritize better, am more efficient plus happier” – Zainab Amadahy, swallowsongs.com (Comments)
Time is such a weird phenomenon. By being more present with each breath, thought, or action (and thinking less about the past/future), time passes more slowly (it’s true – many meditators and spiritual seekers can attest to this!). With practice, thoughts can get clearer, decisions faster, and work more efficient. Ideas:
3) Get clear on life priorities. Heard the story about the rocks in the jar? Recognize what is truly important to you (e.g. close relationships, community, health and well-being, spiritual practice, etc.) and make sure they get a spot in your schedule first. (note: most ‘rock in the jar’ versions I’ve read list one’s “job” as a medium-sized rock, not the biggest…) Ideas:
4) Say No! Essential to make #3 work. Often our bodies are stuck in a stress response, and we feel like every decision/demand is life or death… when most aren’t. This is especially true for those of us who have been through some kind of trauma. Ideas:
5) PLAY (with planning)! Everyone has their own planning style. Do you know what works for you these days? (NOTE: and what works for the person you’re dating – it’s often a bit different, no?). Lots of people had suggestions for scheduling and planning, and you’ll find some of them in the comments (feel free to add more!). Try adopting a playful, experimental, and flexible attitude toward time management and self-care (rather than being rigid and hard on ourselves…).
(Personally, I love planning – helps me shift from being reactive to proactive, to prioritize and commit realistically. But after many “Type A personality” (i.e. go go go) years, I made a conscious shift and discovered I also love NON-planning! Open-ended time allows for spontaneity and ‘going with the flow’, such a delightful way to experience each present moment – if you have INTENTIONS for the day/month (see #7 below), you can still get things done, just in a more relaxed and creative way, and… isn’t that the point?). Ideas:
6) (Get support to) tackle the “hard” stuff. Some tasks are daunting (like this article was for me)! But if they are truly important for our long-term priorities and intentions, how can we actually get to doing them? Many have mentioned breaking them down into subtasks or steps. Ideas:
7) Set intentions, not inflexible goals. An intention means setting a target for our efforts, but also acknowledging we can’t control everything (other people, unexpected changes, etc.). You can set result-oriented intentions (e.g. “I intend to get to my laundry today” or process-oriented intentions “I intend to take regular breaks today, to keep my mind fresh and relaxed.”) When I’m more clear what my intention in doing something is, steps fall into place easily and I’m less prone to getting caught up in the details and derailments. Ideas:
8) Cultivate unconditional friendliness toward self. “A lot of self-shame about laziness and procrastinating also come up for me, so I make sure I give love to those parts of me.” – Charm Torres (Comments)
The best definition I ever heard of “self-care” was “learning to treat our body and mind as we would a dear friend” – meaning, with compassion, support and acceptance, not with harsh criticism. Don’t make “self-care commitments” another thing to beat ourselves up about. We’ve all been through a lot and are just doing our best to live, be happy and do good. Ideas for questions to ponder:
“Don’t worry if you don’t get all the things done on one day. Most of the times the list is way too long anyway and often unexpected tasks come along (calls, emails, meetings). Rather celebrate the achievement of finishing the tasks you have completed properly and knowing that you have given your best.” – Sarah Lei (Comments)
In sum – play with these ideas, see what works for you, share your experiences, and get support! Ultimately, accept uncertainty, embrace paradox, seize the day and let go. You did your best 🙂
These are just some ideas, and this document is a work in progress. Feedback and more ideas welcome – please comment below!
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1) It’s not just WHAT we eat, but HOW. Many of us rush around trying to meet obligations and deadlines, and a strict diet can definitely become one more stressor, one more thing to be hard on ourselves for. Step One can be just scheduling in enough time to sit down and focus on enjoying and savouring our food, chewing it thoroughly (not watching TV, reading or texting at the same time). When we scarf down our food and barely chew it, our body has to work hard to absorb the nutrients. We end up with digestive issues, get hungry soon afterward, and may be wasting all the extra money we spend on choosing organic or “healthy” foods.
So keep this in mind when you read the rest of this article! WHATEVER you’re eating, as “good” or “bad” as it might be, the MOST IMPORTANT THING IS JUST ENJOY IT! Pleasure and presence is healing!
2) Eat regular meals. That’s right, try to eat at roughly similar times each day, and sit down for your meal, instead of grazing and snacking on the run throughout the day. Many people struggle with craving foods they know contribute to anxiety and chronic health issues (like sugar or baked goods with wheat, dairy, etc.). Regularity helps our digestive system know when to turn on and off (which is part of the “rest and digest” versus “stress/fight or flight” nervous system balance), and helps prevent erratic blood sugar highs and crashes that increase anxiety and stress.
3) Eat whole, unprocessed grains. Whole grains (e.g. brown rice, whole millet, rye, whole or steel cut oats, etc.) contain important stress-reducing nutrients that refined and processed grains (most breads and pastas, white rice or flour, etc.) don’t. Refined grains act more like sugar, i.e. leading to blood sugar peaks and crashes that can contribute to stress and anxiety. Meanwhile, the germ and bran in whole grains are considered “bitter” in Chinese medicine. This means they can “cool down” the Heart, decreasing anxiety and insomnia. In Western food science, B vitamins, magnesium and other essential nutrients are contained in the germ and bran. Whole wheat, brown rice and oats specifically calm the mind, according to Chinese medicine (caution that many people don’t digest wheat very well, especially North American strains of wheat that have been highly modified).
4) Eat lots of veggies, especially leafy greens. The cabbage family (cauliflower, broccoli, kale, brussel sprouts, etc.), beets, radishes and mildly pungent spices and herbs (basil, dill, coriander, etc.) all especially help to clear and move stagnation in our energetic “Liver” organ system, which holds much of our stress. Foods with a “bitter” quality can also be helpful to calm the “Heart” and “Liver” systems, contributing to emotional balance (e.g. rye, romaine, asparagus, quinoa, dandelion root, chamomile, etc.).
5) Balance your caffeine intake. Some people can take more coffee than others. However, even if we don’t notice, most people do feel at least a bit of increased nervousness, mental agitation, or “buzz-crash” cycle. Caffeine makes your adrenals pump out more stress-coping hormones, which can help deal with an immediate need for more attention/alertness. Over the long run, our adrenals can get fatigued and cope less well with stress on their own. So depending on coffee to keep going can be a “short-term gain, long-term lose” situation, and lead to greater stress, fatigue, and anxiety overall. Make sure to drink at least 2 cups of water for each cup of coffee you drink, and explore alternative energy boosters like exercise, fresh air, and sleeping earlier!
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As the temperatures continue to change suddenly, one of winter’s challenges is fending off the colds and flus that makes their rounds in our communities. Most people don’t realize how effective Traditional Chinese Medicine (TCM) is for preventing and treating these ailments, so keep reading for info, tips and nutritional advice. Years ago, I had a severe cold almost monthly, followed by coughs that would persist for weeks. Now, thanks largely to TCM, I only get a mild almost-cold once or twice a year, and am usually able to ward it off very early. Less sick days = more productive and fun days!
We take colds, flus and coughs seriously!
Out of all the audacious claims any medicine can make, I feel it’s safe to say that TCM understands colds, flus, and coughs well. One of the earliest medical texts in China (and the world) analyzed colds and flus, it’s causes, stages, levels in the body, and consequences if left untreated. The text has 397 sections and 112 herbal prescriptions – just to give you an idea of the level of detail! Modern research continues to update this knowledge and has also examined the anti-viral and anti-biotic properties of specific herbs, some of which are incredibly effective.
While many people consider colds to be temporary annoyances, TCM has also analyzed what happens when the original pathogen (i.e. the virus or bacteria) manages to lodge deeper into the body. This can lead to well-known complications such as bronchitis and pneumonia, but also to lesser-known, chronic struggles with allergies, ear infections, insomnia, chronic fatigue and fibromyalgia, chronic coughs and sinusitis, anxiety or depression, lympatic congestion, digestive difficulties, autoimmune disorders, arthritis, cancer, MS, diabetes, and much more. Indeed, some biomedical research has also begun to find evidence that some of the many illnesses classified as idiopathic (without known cause) may actually be traceable to an initial infection.
This is not to alarm you, but to explain why even the common cold is taken seriously in TCM! Today we have acupuncture, herbal and even tuina (therapeutic massage) prescriptions for the many different types and stages of colds/flus/coughs, and always take into account the individual’s pre-existing state of health. These approaches go beyond simple symptomatic treatment, address the ‘whole picture’, and bring your body back into overall balance without side effects such as impaired digestion (a frequent result of antibiotic use).
Prevention: Protect your Qi!
As usual in this medicine, one size doesn’t fit all: frequency, type and severity of your cold/flu will depend not only on the ‘bug’ you’ve caught, but also largely on your pre-existing balance and state of immunity. Catching a cold or flu is seen as a situation where outside pathogens (we call them “Wind”, “Cold”, “Heat”, “Dampness”, etc.) manage to overcome the body’s “defensive Qi” (similar to the concept of “immune system”) and end up battling the body’s own “righteous Qi”.
Because the pre-existing condition of your body’s own Qi is so important in this analysis, you can help prevent colds and flus by:
Protect your body’s Qi – dress warmly! Many people in our car-oriented culture don’t wear many layers in the winter. This horrifies some of my colleagues from China, where apparently they layer much more. In my practice, I’ve noticed many clients’ symptoms worsen in the winter, partly because Cold reduces circulation (increases stagnation/pain, etc.) and requires more Qi to warm the body and maintain functioning (so problems due to weak Qi get aggravated).
As winter is the season of the Kidneys, it’s especially useful to wear warmer layers on the legs and lower back.
Cover your skin to protect yourself from wind exposure, especially your neck and upper back.
Get lots of rest and sleep, and get it earlier if possible (if you can be in bed by 10 pm, that is excellent for the body, especially in the winter). Slow down – are you so busy that you’re always using more Qi than you replenish (through sleep, good whole foods, etc.), and relying on coffee to keep going?
Emotions are a major factor in the state of your Qi. Minimize any Qi-draining relationships, social obligations, etc. Let go of emotional stressors as much as possible, or find tools and resources for coping with them (see my Resources page for Counselling and Meditation resource lists).
Minimize spread of pathogens by washing your hands regularly, and being mindful not to rub your eyes or handle food without cleaning them
Exercise moderately and regularly to keep the Qi and Yang flowing, and to keep your pores opening and closing properly.
Using moxibustion on yourself, taking an appropriate Chinese herbal formula, or going for acupuncture sessions regularly can also make a big difference in supporting your Qi
Eat with the season. As the weather gets colder, eat more warm, cooked foods, and cook them for longer periods of time (e.g. roasting, baking, slow-cooker). Raw salads, cold sandwiches, and cold cereals in the morning can all impair your body’s ability to produce strong Qi.
Minimize mucus-producing foods such as dairy; alcohol; sugar; wheat; refined breads, pastas and rices; fried foods; cold temperature and raw foods, etc. Pre-existing mucus in your system is a major factor in developing stuffy noses, phlegmy coughs, etc.
I have other general lifestyle tips, and a qi gong exercise, for Winter Yin/Yang balance in my handout on “Winter Wisdom from TCM”
Coming Down with Something? The Early Stage
Sore or scratchy throat? Fatigue, headache? Feeling under the weather and wanting to avoid windy areas? Maybe a mild fever or chills? It feels a bit different for everyone, but when you start to feel the very beginnings of a cold/flu, the best strategy is to ‘sweat it out‘. Certain foods such as “cong bai“, i.e. scallion / green onion (see picture — the most important part is the white part of the stalk), peppermint or mulberry leaf (good for when you have an early stage sore throat or early cough), ginger (good for when you feel chills, thin phlegm, and have no sore throat), etc. are used at this stage. Make a hot tea out of some of these ingredients, take a warm bath and then get under the covers to sweat sweat sweat! Make sure you replenish your sweat with lots of fluids.
For children, you can make a paste out of cong bai and fresh ginger, and put it in their belly button or rub it onto their chest. To encourage them to eat it, you can combine with brown sugar. These foods also work well in a chicken soup with garlic.
Some people swear by Vitamin C, Vitamin D, etc. but as this is not exactly Chinese medicine, I won’t speak much of these here, other than to say some non-citrus food sources of Vitamin C include sweet bell peppers, tomato juice, sweet peas, berries, potatoes, watercress, brussel sprouts, cabbage and broccoli. Citrus fruits and juices, which many take for the Vitamin C, can contribute toward phlegm.
You can also help ward off the cold, or make it pass faster, by getting daily acupuncture for 3 days in a row, and by getting an herbal formula prescribed to match your symptoms. Many Chinese herbs have much stronger diaphoretic and cold-dispelling properties than the foods listed above, if you’re willing and able to search beyond a regular supermarket!
Too late? The full-blown cold and the cough that never ends
When your cold involves some kind of phlegm or mucus (in your nose, throat or lungs), it’s best to avoid mucus-producing foods, as mentioned above (dairy; alcohol; sugar; wheat; refined breads, pastas and rices; fried foods; etc.).
Rest is most important, as is an adequate fluid intake. Herbs, acupuncture (and other hands-on treatments done by TCM acupuncturists, such as cupping and guasha) can be extremely effective, especially for colds that turn into a continuous cough. (There are days in the winter when I do cupping on several coughing people in a row!) Nutrition can go a long way too, such as a congee or chicken soup that includes certain foods and herbs. Congee is excellent for recovery from many types of imbalances.
Especially if your cold doesn’t go away on its own after a couple days, or even gets worse, go to a TCM practitioner to get an assessment and personalized prescription for exactly your type of cold, flu or cough. Even a few days of herbs can often make all the difference in your pace of recovery.
As I mentioned, Chinese medicine has identified many different types and categories of these illnesses, so giving general advice is difficult for me.
However, for those who end up with sore throats and coughs, try this soothing Pear Tea Recipe:
Self-Acupressure for Cold Symptoms
Less time feeling sick means more time having fun
Colds and flus are a reality in our climate, but they can be less of a drag on your and your family’s well-being. Protect your Qi, or even boost it with a incorporating self-care into your lifestyle, getting regular treatments, and eating appropriately for your body’s own balance. Take care of your body, mind, emotions and spirit year-round, and you will find it easier to cope happily and energetically with the change of seasons.
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pauline sok yin hwang 黄淑燕 