Seasonal Allergies

It is the time of the year where hay fever or seasonal rhinitis is the hot topic for those that suffers from it.  This year spring has started earlier.  You may have noticed more sneezing, runny nose, blocked nose and itchy eyes starting to creep up on you.  In addition, you may find, if you suffer from skin problems such as eczema, urticaria (hives) or psoriasis, are flaring ups more often and itching is intensified.  You may also noticed more TV, radio and social advertisements on the sales of antihistamines.  This is when you begin your preparation, both mentally and physically for the incoming festival of hay fever.

I am an advocate of preparing the body now, taking or using any preventive methods to reduce the exacerbation of symptoms during spring.  From Chinese medicine perspective, spring can be quite a chaos transition from winter.  As you can gather from the weather pattern, some days are warm and freezing cold the next.  You will also noticed more windy days which carries with it pollen and dust.  There may be heavy rain to warm sunshine the next.  This is quite typical of Melbourne weather and also why it is knows for the highest seasonal allergic state in Australia.

Here are some advice on how to manage the coming hay fever season

• Build up your immune function

• Improve on sleep quality

• Avoid sugar and dairy – they both generate inflammation and mucous

• Rinse your nose to clear out blockages, pollen and dust – you can get sinus rinse at the chemist

• Vacuum your living and bedroom often

For those that have skin issues, here are some links to that may be helpful

• Eczema - An Approach from Chinese Medicine

• Psoriasis - A Chinese Medicine Perspective and Approach

If you need any help in tackling your hay fever or any skin issues that may be a problem especially in spring, BOOK ONLINE for an acupuncture and herbal medicine consultation. Both acupuncture and herbal medicine are very effective in managing season allergies and also skin issues.

Chilblains

As the cold temperature sets in, chilblains is a common symptom of the skin that affects people with poor circulation and exposure to cold temperature.  It often affects people that are sedentary for a long period of time, usually occurs in women and children and, those with poor circulation to the hands and feet.  Chilblains is an inflammatory skin lesions that will disappear when the weather warms up but may occur the following winter again.

Common places are finger and toes but can also occur on the face and ears.  It looks swollen, feels cold to touch and, the skin changes to white as you put pressure on it. Once the pressure is released, the skin will resume to pink-purple-brownish to deep violet purples patches.  Chilblains can be itchy and slightly painful caused by the inflammation and swelling and, it may cause blisters which can rupture and ulcerate in severe cases.

The good news is, chilblains can be treated with good outcomes with acupuncture, moxibustion and Chinese herbal medicine.  Chilblains is often not limiting and can be resolved quite quickly within three to six weeks of treatments.  My advice for those that suffers from chilblains is to keep yourself as warm as possible with good socks, coat, hat and gloves when you are out and about.  Try to keep your feet warm and invest in good quality woolen socks (double socks if you must).  In addition, if you have a weak constitution and suffers from chronic illnesses, consume diet rich in proteins (a nice slow cooked beef and lamb stew is perfect for winter conditions) and always consume your food warm.  Avoid any cold foods (smoothies, cold salads, raw foods) and beverages.  On top of that, continue to move and exercise to circulate the blood flow to limbs.

If you find that you need some help in managing your chilblains and are struggling to keep it at bay, please BOOK ONLINE for a consultation today.

Spring Series: Growth and Expansion

Spring is in the air! Daylight feels longer with slightly warmer temperature during the day, flowers are blossoming, and plants that had laid dormant under the soil are sprouting upwards . We are slowly rising from deep hibernation that has rejuvenated and renewed our energy which we begin to gently release it outwardly. The heavy Yin energy (cold, slow and deep) begins to slowly shift and transform into a light Yang energy (warm, growth and light).

In Chinese medicine, spring is the governed by the Liver, belongs to the Wood element, and the flavour that supports the Liver is Sour. Its colour is Green, the climatic element is Wind, and sense organ is the eyes. The energetic organ of the Liver is in charged of the smooth flow of Qi (energy), stores Blood for nourishing Organs, and controls the tendons and sinews in the body.

In an ideal situation, we would have rested and built our energy through winter months to transition into spring. However, life, emotions, illness and work often challenge our intentions, making us feel that there is not much reserve to spring into the coming season. As much as there is growth and expansion in spring, there can also be volatility and sudden movements in the transformation, especially when we are depleted and deficient in Qi. For example, when the Liver is not nourished and anchored, external Wind can stir emotions such as anger, irritability and annoyance outwardly (Liver Qi Stagnation). Internal Wind generated due emotional outburst sending Heat to rise up to the head causing headaches, migraines or sudden outbreak of acne. In addition, we may feel a sense of overall tightness, sluggishness and stagnant energy in the body due to sinews and tendons that are either not nourished by Liver Blood or caused by Liver Qi Stagnation. Here are a few handy tips to help the Liver and body to move forward into spring:

• Squeeze of lemon juice or apple cider vinegar with warm water in the morning before breakfast to get that Liver Qi moving and to kick start the day

• Move, move, move! After long months of winter hibernation and lack of outdoor activities, spring is the best time to go out for walks or to get back into yoga, Pilates or gym. When we move, we stimulate Qi to flow to the body and sending endorphins to the brain therefore, making us feel less lethargic, moody and snappy

• Switch from heavy winter diet such as curries and lamb stews to lighter meals such as sauteed or quick stir fry fresh green vegetables

• Use dry brushing to stimulate Qi and Blood flow under the skin. Starting from the leg, using long gentle strokes, move the brush upwards towards the Heart. This helps to exfoliate the skin, support lymphatic drainage and reduces the appearance of cellulite

• For those that have a roller jade or facial gua sha tool handy, you can use it to help stimulate Qi flow to the face, and lymphatic drainage. This is especially useful for hay fever sufferers or problems with the sinuses

I hope this short list can assist you in transitioning into spring a little easier. However, if you need extra help, we are here to assist you. Simply BOOK ONLINE for either a FREE 15 minutes consult to discuss your concerns or a treatment.

The Heart of Summer

In Chinese medicine, the season of summer signifies expansion, growth, activity and creativity. It is ruled by the Fire element and governed by Heart.

Summer is considered the most Yang time of the year, meaning there is an increase in outdoor activities, our energy moves upward and outward and, the Spirit feels light and joyful. Summer days are about creating joy and laughter with family and friends, soaking in longer daylight to enjoy al fresco dinning or a nice walk in the park after work and, spending a relaxing weekend on the beach or exploring nature. On the contrary, summer can also cause damage and harm. Continuous days of high temperature and sweltering heat can cause heat-strokes and sleepless nights, taking a toll on the body and mind. And the potential of bush fires that threaten wildlife and people living in areas prone to it.

In Chinese medicine, a person’s constitution is governed by both Yin and Yang. Some will tend towards more one or the other or some will have a good balance of both. A person with a Cold constitution (constant cold hands and feet, takes a long time to warm up, dislikes winter), is more Yin in nature. They are the ones that look forward to summer and gravitate towards heat the most, which is Yang in nature. On the other end of the spectrum, a person with a Heat constitution (loves winter, feels the heat instantly, dislikes heat), is more Yang in nature and tends to struggle in summer. They will find the summer heat unpleasant, there will be lack of interest to participate in outdoor activities and have a preference to stay indoor to avoid the heat.

The Heart, the Organ that belongs to the summer season stores the Spirit (Shen). According to Chinese medicine, the Heart is responsible for ‘appropriate behaviour, timely interactions, being respectful, helpful and thoughtful’ (Kaptchuk, T., (2000). The Wed That Has No Weaver, p.88). As the Heart is ruled by the Fire element, it can be easily agitated by heat, generating Heart-Heat resulting in insomnia, anxiety, inappropriate or bizarre behaviour. Joy is the emotion of the Heart. Enjoying summer festivals with abundance of alcohol and food, laughter and gatherings can increase joy to the Heart. However, too much joy can also damage the Heart especially when we overdo it with without having sufficient rest and recovery in between activities. In Chinese medicine, we always advocate moderation and balance to generate a harmony between Yin and Yang, rest and activities and, excitement and calmness in the body and mind.

The warmer months provide us with produce that are vibrant in taste and colour and are cooling in temperature. Eating with the season is important as nature has a way of providing what is essential for the body to function during the season. Lighter meals are appropriate and suitable for the summer season and, prepared and cooked using simple and fresh produce. Food such as meat, eggs, and excesses of nuts, seeds and grains should be reduced in consumption to avoid sluggishness. Bitter, the flavour of summer is recommended to be consumed in small amount to cool the intensity of Fire/Heat in the body and, to nourish and settle the Heart (Spirit) during the warmer months.

Bitter foods:

Bitter - alfalfa, bitter melon, romaine lettuce, rye

Bitter & pungent - citrus peel, radish leaf, spring onion, turnip, white pepper

Bitter & sweet - amaranth, asparagus, celery, lettuce, papaya ,quinoa

Bitter & sour - vinegar

Summer nourishing foods includes:

Grains & seeds - amaranth, rice, quinoa, lotus seed, pearl barley

Beans - mung beans, bean sprouts

Vegetables - cucumber, asparagus, bamboo shoots, bok choy, broccoli, Chinese cabbage, corn, mushrooms, snow peas, spinach, summer squash, watercress, seaweed, romaine lettuce, celery, lettuce, bitter melon, scallion, radish leaf, wax gourd, lotus root

Fruit - apricot, cantaloupe, rock melon, watermelon, strawberries, nectarines, mango, peach, lemon, papaya, tomato

Protein - fish, prawns, crab, mussels, octopus, scallops, pork, chicken, tofu

Species - mint, coriander, dill, anise, basil

Surviving The Festive Season

The silly season is fast approaching. Champagne popping, canapes all around, decadent meals and the surplus of chocolate and sweets to tempt and arouse the senses, and the never ending of Christmas shopping and preparations to do. As the countdown begins to Christmas day, the intake of food and alcohol will progressively increase culminating on Christmas day and New Year’s Eve. The cooking, feasting and jolly making is wonderful however, the aftermath of this overindulgent and silliness does take a toll on the body. This often manifest as bloating, fatigue and a general ‘I feel like crap’ feeling after having too much to eat and drink.

Here are 5 suggestions to avoid subjecting your body and mind through over eating, drinking and stress

• Moderate - I believe that you can eat anything you want as long as you understand the quantity you have. It is not about stuffing your face but to nibble on small morsels of variety of food and to enjoy the taste, texture, smell and look of a dish. Moderation is key.

• Chew - It is quite remarkable how often people don’t chew their food. By consciously chewing your food instead of shoving it down makes a huge difference in signalling to your body how much food you need. Research shows that it takes about 20 minutes for the body to register that you are full. By consciously chewing your food, your body will send the signal to your brain telling your stomach that you have had enough and you are full. Thus reducing the amount of food that you would consume over the festive season.

• Hydrate - I don’t mean hydrating your body with fizzy, coffee or tea, or other caffeinated and high fructose and sugary drinks. Hydration is about consuming plain water. I understand that some of you may find drinking plain water rather boring and difficult. Perhaps adding a slice or slices of lemon and a pinch of salt or adding some cucumber or seasonal berries to water may make it palatable. Aim to drink at least 1.5 to 2 litres of water per day especially now that we are heading into warmer weather. Drinking water makes us feel full, therefore decreasing our appetite and, it is a vital source for the body to flush out toxins especially after the consumption of alcohol.

• Pause - Stress in unavoidable during festive season. There are Christmas presents to buy and wrap, lunches and dinners to attend or organise and, meeting those ridiculous end of year deadlines at work. I find taking a 15 minutes break away from the stressful situation often helps. But before you reach out for that second or third coffee for the day and/or sugary treats, think of other alternatives that do not increase additional stress to your body. For example, going for a walk in the park, meditation and conscious breathing or plugging into some chill out music to take your mind away from the cause of the stress has longer lasting effect on your body and mind to de-stress better.

• Disengage - We are constantly wired up on social media and the bombardment of Christmas sales and offers. It may be extremely difficult to completely switch off but giving up social media for one day of the week can make a huge difference to the mind and body. By reducing that constant stimulation, we have a better chance in coping with stress during this festive season. Some would make a conscious effort to completely switch off all social media during the summer break so that they can focus back on themselves and be present with family and friends. Try it! It is quite refreshing to be disconnected from social media.

I hope that these suggestions are useful in helping you cope with this festive season. Alternatively, if these suggestions seem too much of a hassle and you cannot cope both mentally and physically, acupuncture is highly effective in reducing stress, strengthening the digestive and calming the nervous system. Let us assist you during this festive season so that you may enjoy and celebrate with family and friends without having to feel burnt out and struggling with digestive problems.

Workshop - Gua Sha: An Introduction to Self Healing

Gau Sha is one of my favourite 'go to' ancillary tool to reduce and ease muscular pain, stiffness and tension, plus for many other ailments such as cold and flu, chills and fever, bronchitis, and a fantastic therapeutic method for facial rejuvenation treatments.

Gua sha, also known as “spooning” or “scrapping” is a common therapeutic treatment used in Chinese tradition and Chinese medicine practice.  Gua means to rub or to scrape and Sha is a distinctive name given to a type of red dots or sand like redness that appears on the skin surface during and after treatment.  These sand like redness are toxins and stagnation that lie deep within the muscle layers that are brought up to the surface to be eliminated.  This encourage fresh blood flow to the site of blockage by nourishing and enhance healing to the body.  This method of treatment is effective and brings immediate and lasting benefits to ones overall health.

My lovely friend, Angeline from Prana Yoga Kuala Lumpur suggested that I run a workshop on gua sha during my visit to Malaysia.  She is a convert after I gave her some gua sha a couple of years ago to treat her chronic stiff neck and shoulders.  She felt immediate release and subsequently, with further treatments the stiffness was completely resolved.

The workshop was held in Prana Yoga on an overcast and humid Saturday afternoon.  The naturally lit and light wood flooring yoga space was a welcoming reprieve from the weather, and the perfect place to have the workshop.  The attendees that signed up were in good spirit and enjoyed each other company while giving gua sha to each other.  We started the workshop by going through the meridians that transverse on the neck, shoulders and upper back, and the primary and secondary signs and symptoms that is caused by the imbalance of these meridians.  We also briefly talked about other benefits of gua sha other than for the treatment of musculoskeletal symptoms before the hands on demonstration and gua sha techniques were introduced.  Below are some photos of the workshop and the results of the gua sha.  The redness on the body may look painful and 'hideous' but the therapeutic effects of releasing stagnation and stiffness of the neck, shoulders and upper back were felt immediately, and enjoyed by everyone that attended.

Here is a short video on the demonstration of doing gua sha

Wellness Series - Floor Series for the Tech Neck

We have collaborated with a registered yoga teacher, Angeline Liew from Prana Yoga Kuala Lumpur to give you some useful tips in this Wellness series called the "Tech Neck".

Do you spend hours in a fixed position, slouched in front of a computer, spine rounded, neck sticking out like a turtle craned towards your screen, wrists and jaw tensed without you even realizing it?  Do you complain of constant stiffness in the neck and upper back? I often find that these are the main culprits for clients that come in to the clinic for neck and shoulder tension and pain which can lead to temporal and/or occipital headaches.  In Chinese medicine perspective, aches, pain and tension is related to Qi and Blood Stagnation in  meridians.  In thes case of the "Tech Neck" meridians that are affected are the Bladder, Gallbladder, Large Intestine and Small Intestine channels.   Qi and Blood stagnation can also be exacerbated by stress, lack of exercise, and a sedentary lifestyle.

Here are a few simple yet effective yoga sequence designed by Angeline to ease tension in the neck and shoulders, and relief compression in the front body, whilst stretching out those tight knots, to enable more range of motion, and hopefully help to minimise the occurrence of headaches.  She highly recommend doing the Tech Neck series at least once a day.

1. Extended Puppy Pose - a delicious and deep chest & upper back opener. Modify by placing your forehead on the floor, instead of the chin, and let gravity assist your chest to sink to the floor.
2. Shoelace Pose for the Arms - stretches the deep muscles between the shoulder blades (#rhomboids), posterior and lateral deltoids and upper arms.
3. Intense Shoulder Stretch - one of my fave stretches to target the front muscles of the upper arms. By squaring the hips, you'll also get a nice upper back twist. Do support your head so that you don't end up straining the neck.
4. Gomukhasana (Cow Pose arms) - works on increasing range of motion in the shoulders, as the top arm is externally rotated, and the bottom arm is internally rotated. Remember to switch sides, and use a towel or strap if you can't bind.
5. Supported Chest Opener - one word : "Yummy"! Seriously, I can fall asleep in this pose, as it helps to deepen and regulate the breathing too. Block is placed at the bottom tips of your shoulderblade .
6. Trigger Point Therapy for the Neck : Very gently turn the neck side to side, to self-massage the tightness in the neck.
7. Trigger Point Therapy for the Arms : tension in the neck travels down the arms too, causing limited mobility. Here, I use lacrosse balls, but you can use tennis balls too. Target the front of the shoulders and #pectoral muscles (avoid the collar bones), and slowly move down the upper arm.

Remember to relax, and breathe deeply to allow your body to receive maximum benefit from the practice. (*Avoid lying on your belly if you're pregnant, and consult your teacher for alternatives), and if symptoms persist please seek professional help to remedy your condition.