Salmon Ceviche Cups

A simple Asian inspired salmon ceviche by MG Test Kitchen for those lazy summer days or for canapes/starters on Christmas day. Enjoy!

Serves 4-6 people as a starter.

Ceviche marinade

• 2 stalks of lemongrass (only the lower bulbous half of the stalk), sliced and chopped finely

• 2 kaffir lime leaves (available from Asian supermarkets. These leaves may also be frozen for longer storage)

• Small to medium bag of coriander leaves and stalks

• Fish sauce to taste

• Dark brown sugar or palm sugar to taste (palm sugar is available in Asian grocers or in larger supermarkets in a thick liquid format or cylindrical blocks. The latter will need to be grated until you yield the desired amount of sugar)

• Garlic powder and pepper to taste

• 1 tbsp sesame oil

• Juice and finely grated rind of 1 - 2 limes (depending on how juicy the fruit is)

Salmon

• 800gm fresh salmon 

• 2 ripe avocados 

• Small bag of fresh coriander leaves

• Small bag of fresh mint leaves

• 2 tablespoons sesame seeds

To serve:

• 2 baby gem lettuce

• 20gm short or long grain white rice for the Toasted rice (optional)

• Fried shallots (available at most supermarkets or Asian supermarkets)

• Toasted peanuts, fine chopped 

Method:

1. Separate the baby gem lettuce into individual "cups" and rinse well.  Leave aside to dry

2. Make the toasted rice (if using) by dry frying the rice over a medium heat (no oil required). Remove the rice from the pan once it is a light brown colour and has a nutty aroma. Transfer the toasted rice to a mortar and pestle and crush until the rice grains look like grains of table salt.

3. Make the ceviche marinade by crushing the lemongrass, lime leaves, coriander leaves and stalks, and pepper in a mortar and pestle. You may need to divide this into two portions, depending on the size of your mortar and pestle. You may also use a food processor or a blender if you don't own a mortar and pestle, however you will get a much better flavour and aroma if you use a mortar and pestle as it releases the aromatic oils from the lemongrass and kaffir Iime leaves.

4. Once crushed to a fine paste, add the sesame oil, lime rind and juice. 

5. Add the garlic powder, dark brown sugar OR palm sugar and fish suace, all to taste (note: fish sauce is very salty so add a little at a time).  The marinade should be a balanced mix of savoury, sweet and sour flavours, and have viscous consistency. Set the marinade aside.

6. With a sharp knife, gently cut the salmon into 0.5 - 1cm cubes. 

7. Transfer the raw cubed salmon to a large non-reactive mixing bowl (glass, stainless steel or ceramic) and gently mix in the ceviche marinade. Cover with cling film and leave to marinade in the fridge for 20 - 30 minutes (this is longer than a traditional ceviche would call for, but I find that this is necessary for the fish to take on the flavours of this marinade).

8. While the fish is marinating, warm a small pan on a medium heat. Once the pan has warmed, toast the sesame seeds gently (no oil required), ensuring to toss the seeds every few minutes. Toast until fragrant and the seeds turn a light golden colour. Do keep an eye on the seeds as different stove tops will have varying heat. Sesame seeds can burn easily and taste acrid.

9. Clean and remove the remaining coriander leaves from the stalks. Chop finely and set aside. Reserve a small bowl to garnish the dish.

10. Repeat step 9 with the mint. 

11. Separate the avocado flesh from the skin and remove the stone. Gently cut the avocado into 0.5-1cm cubes (same size as the salmon).

12. Gently mix the toasted sesame seeds, chopped coriander, mint and avocado into the bowl of marinated salmon ceviche. Careful not to crush the avocado or salmon whilst mixing. Cover the bowl with cling film and store in the fridge if not serving immediately (it is preferably to serve this within the hour).

13. Arrange the baby gem lettuce cups on a large serving plate or on individual serving plates if serving a la carte. Spoon enough salmon ceviche into each lettuce cup and garnish with chopped mint, coriander, toasted rice (if using), fried shallots and finely chopped toasted peanuts.

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.

Perinatal Anxiety & Depression Awareness

At Eastential Acupuncture and Chinese medicine Melbourne we placed great emphasis on the importance of postnatal care. We believe that postnatal care is just as important as the care given during fertility, preconception health and pregnancy. One of the greatest concern during postnatal care is the emotional ups and downs of coping with a newborn or a new addition to the family unit. Some women transition into motherhood with ease, others struggle both physically and mentally with the needs of a newborn and family. Women without support from immediate family or community often feel lonely and helpless which may then lead to anxiety or depression.

Perinatal Anxiety and Depression Australia (PANDA) is an organisation that supports women, men and families across Australia that suffers from postnatal depression and anxiety. This week PANDA had launched an awareness week to start a conversation about this condition affecting 1 in 5 expecting or new mothers, 1 in 10 expecting expecting or new fathers and affects around 100,000 families across Australia every year. An excerpt from the information download from PANDA-

Talking about it

Perinatal anxiety and depression is a serious health condition. It can affect any new or expecting parent and does not discriminate. It is nothing to be ashamed of, but many new mums and dads find it hard to talk about it. Expecting and new parents telling others about their struggles, or admitting they need help and seeking treatment or advice is not a sign of weakness. It shows that they want the best for themselves and their family.

Recognising perinatal anxiety and depression

Perinatal anxiety and depression can be difficult to recognise for a whole range of reasons. Symptoms are often dismissed as normal parts of pregnancy or early parenthood. Shame and stigma can lead to a ‘mask of coping’. Symptoms can look different for each person.

Signs may include:

• Feeling sad, low, or crying for no obvious reason

• Persistent, generalised worry, often focused on fears for the health or wellbeing of your baby

• Being nervous, ‘on edge’, or panicky

• Being easily annoyed or irritated

• Withdrawing from friends and family

• Difficulties sleeping, even when your baby is sleeping

• Abrupt mood swings

• Feeling constantly tired and lacking energy

• Physical symptoms like nausea, vomiting, cold sweats, lack of appetite

• Having little or no interest in the things that normally bring you joy

• Fear of being alone or with others

• Finding it difficult to focus, concentrate or remember

• Increased alcohol or drug use

• Panic attacks (racing heart, palpitations, shortness of breath, shaking or feeling physically ‘detached’ from your surroundings)

• Developing obsessive or compulsive behaviours

• Thoughts of death, suicide or harming your baby

Postnatal psychosis

Postnatal psychosis is a rare but serious illness that affects one to two new mums in every 1000 and can put both mother and baby at risk. It almost always requires hospital admission. The symptoms often arrive suddenly and can include extreme mood swings, significant behaviour changes and loss of touch with reality.

If you suspect a new mum you know may have postnatal psychosis, you can:

• take her to a doctor

• take her to the nearest hospital emergency department

• call PANDA’s National Helpline – 1300 726 306

If you or someone close to you experiences any symptoms or feelings that worry you for two weeks or more, please seek relevant support as soon as possible. The quicker that person seeks some support, the sooner she or he will feel better (information supplied by PANDA)

Postnatal Series - Five Key Points To Be Mindful Of In Postnatal Care

Five key points to be mindful of, in your first 40 days of your postnatal care passage and why it matters to embrace this “Fourth Trimester” as part of your motherhood journey.

1/ POSTNATAL CARE MATTERS

Postnatal Care is about self-care after birth and preserving the body and reproductive health for future pregnancies, and long term wellness.  This allows the mother to adapt fluidly to the changing environment, as well as maintaining and increasing her reserve and nourishment for the baby and herself.  The idea is to prevent the mother from continuously depleting her own reserve, whilst maintaining and improving her health and well-being, in order to tackle the ebbs and flows of motherhood.

2/ POST BABY BODY

Pregnancy has such a deep effect on a woman, not just physically, but mentally as well. Women tend to forget the simple act of resting and giving the body time to heal and recover.  Whether you like it or not, your core will be compromised after baby is born. You do not have to be immobile like a vegetable during the 6-weeks postpartum period, but as soon as you feel rested and more energized, start working on deepening your breathing with core and pelvic floor connection, joint movements to get your circulation going, light stretches and some gentle walking. It’s important to listen to your body. Pushing your body too fast and too soon may slow down the recovery process.

3/ NOURISHMENT AND NUTRITION

It is crucial that in the first 40 days after birth, the body is nourished with warm, energy boosting, blood building, easy to digest and simple cooked meals as much as possible.  Good nourishing meals with simple ingredients and understanding what it does for the body is the key to self-care after birth.  Meals are prepared to aid digestion, to warm the belly and heart and, to regenerate and build resources that are depleted.  Diet during the first 40 days is about restoring and nourishing your health and body back to balance. Pre-planning your meals, cooking larger portions and freezing them, is an efficient way to eat well without compromising on the quality of nutrition.

4/ EXERCISE

Rest and recovery is key, but rebuilding physical and mental strength and flexibility is equally important. Work with a trained professional who is educated and experienced in postpartum specific issues like Diastasis Recti (abdominal muscle separation), dysfunctional pelvic floor, hip and lower back pain, and unstable sacroiliac joints, to name a few. Functional programs like Postnatal Yoga, Mum and Bub Yoga, and Postnatal Pilates are great, as they also act as bridge before resuming your regular sporting activities.

5/ MENTAL HEALTH & POSTNATAL DEPRESSION

Don’t be afraid to ask for help.  Birth trauma and perinatal anxiety is very real!  According to PANDA (Perinatal Anxiety & Depression Australia), 1 in 7 new mothers and up to 1 in 10 new fathers experience postnatal anxiety and depression in Australia. The other more extreme cases of Postnatal Depression called Postnatal Psychosis affects one to two women in every one thousand, after birth.

Postnatal care is often overlooked in the entire pregnancy journey.  Women are often concern about fertility, looking after themselves during pregnancy, and the best course of birthing.  These are extremely vital steps. However, women should not forget that the journey of looking after oneself should not stop after the birth of the baby.  There should be a continuation of that ‘vital care’ in order to rebuild, restore and rebalance the body, not only for the health of your baby and but also for further reproduction, slow down the process of ageing, and for better health further in life.  Postnatal care matters for the restoration of your health in the present and also in the future.

What more information on how Chinese medicine diet therapy or the postpartum herbal pantry kit to aid in your postnatal recovery?  We offer a FREE 15 minute consultation in our clinic. Come chat with us. Simply BOOK ONLINE or email us on eastentialtcm@gmail.com and we will endeavour to attend to your queries within 48 hours.

Postnatal Series - Dietary & Lifestyle in Postnatal Care

As emphasised from the last blog post, postnatal care is about self-care after birth and preserving the body and reproductive health for future pregnancies and long term wellness.  What is it that constitutes ‘good’ nourishment from the TCM perspective and exercise during the first 40 days of your postnatal recovery care? 

Good nourishment for postnatal recovery is about eating meals using a handful of ingredients without compromising on taste.  It is crucial that in the first 40 days after birth, the body is nourished with warm, energy boosting, blood building, easy to digest and simple cooked meals as much as possible.  Good nourishing meals with simple ingredients and the understanding of what it does for the body, is the key to self-care after birth.  Think of postnatal care as recovering from a cold but taken up a few notches.  The body is more worn out from birthing than you realise, and resources taken out of your body for breastfeeding, plus the demands of being a new mother can take a huge toll on the body.  Therefore, it is important that meals are prepared to aid digestion, warming to the belly and heart and, generates and builds resources that have been depleted.  The diet during the first 40 days is about restoring and nourishing your health and body back to balance.

In reality, especially in Australia, having a helping hand after childbirth can be challenging.  Unless you have a community, mother/mother-in-law, sister, midwife or a postpartum doula that you could get support from, the journey of postnatal care rests entirely on you.  This may seem daunting at first, but with some planning during the last few weeks of your pregnancy (34-39 weeks), you can organize meals, make broths to freeze, stock up the pantry and make a list of simple, easy to cook meals whilst taking care of your newborn yourself and your family.

Here are some suggestions on ingredients and food preparation from the Chinese medicine diet therapy:

Meal suggestions

Congee (traditional Chinese porridge made from rice that helps to strengthen digestion, boost energy and aid in recovery), stew, soups and everything slow cooked.

Methods of cooking

Slowly and gently simmer in a slow cooker, rice cooker, in the oven or over the stove top. We would highly recommend using the first three methods on the list – slow cooker, rice cooker (there are modern rice cookers that cooks congee at a touch of a button) and/or in the oven, as this will allow you to put all the ingredients into a pot and walk away from it.  Being efficient and effective, without compromising on nutrition is key to postpartum recovery! Simply throw in prepared ingredients (this can be done beforehand and frozen) into a cooker, add broth or stock (again, this can be done easily beforehand and frozen) and press a button and in a few hours… et viola! You will have a meal cooked for you whilst having the time to rest and attend to your new born throughout the day.  You can also cook a delicious congee the night before in the slow cooker. There’s nothing like waking up to the aroma of delicious congee for breakfast.  The main idea is to prepare the main ingredients beforehand and freeze them, cook in bulk for as many portions you can, and freeze them, in the event you are just too exhausted to cook anything.

Eat more of

These food suggestions help to build Blood, restore energy and strengthen the Spleen/Stomach organ to aid in the process of building Blood.

Simple grains eg. Rice, organic 5 grain rice (brown rice, red rice, buckwheat, millet, black rice), oats, barley, wheat, bran

Vegetables – beetroot, button mushrooms, cabbage, celery, dark leafy greens, shitake mushroom, spinach, watercress, bok choy, choi sum, kai lan, pumpkin, potato, sweet potato, yam

Fruit (hard fruits preferably stewed and eaten warm) – apples, apricot, date, fig, grape, peach, raspberry

Beans – black bean, aduki and kidney beans

Seeds – black sesame

Fish – sardine, tuna, mussel

Consume in small amounts

Meat eg. beef, chicken, pork and lamb.  As meat takes a bit of work to digest in the body, during the first 40 days after birth, the body is considered deficient and weak.  Hence it is advisable to consume only a small amount of meat which is preferably stewed, or slow cooked to aid digestion.

Avoid

Anything and everything cold including cold drinks, raw food, cold salads, smoothies and ice-cream

Chinese herbs to add into soup, stew or congee

Dang Gui, Bai Shao, Gou Zi Qi, Dang Shen, Huang Qi, Wu Zhu Yu, Chuang Xiong, Da Zao – these herbs are used to build Blood, boost energy, restore the essence and rebalance the body’s health and aids in milk production.  In Chinese medicine, breast milk is the extension of Blood.  The idea is, if you have a continuous diet and herbs that help build Blood, then there will be ample supply of breast milk flowing from the breast.

Sipping warm tea

A medley of Long Yan Rou, Da Zao & Gou Zi Qi - this is brewed and saved in a thermos that you can sip throughout the day to boost energy and blood production

If you are in doubt about where to source these recommended Chinese herbs, we can source a postpartum pantry kit for you that are prepacked and ready to use in stock, soup and stew.  Send us an email and we will be happy to organise a kit for you.

Besides diet, exercise is also important. Angeline Liew, an internationally accredited Prenatal and Postnatal Yoga educator from Prana Yoga KL says, “Almost everyone wants a “quick-fix” to get their pre-pregnancy bodies back...but every body is different, and everyone recovers at a different rate. Whilst as a general rule of thumb, it is best to honor the first 40 days of post partum with as much rest and recovery as possible, it largely depends on the individual. Restoring and strengthening the body after baby, requires mindfulness and awareness of what the body has gone through. This includes post partum specific issues like Diastasis Recti (abdominal muscle separation), weakened or dysfunctional pelvic floor, hip and lower back pain, unstable sacroiliac joint, and stiff shoulders, to name a few. Rest well, and when you’re ready, embark on a postpartum strengthening and rehabilitation program with a trained Postnatal Yoga or Postnatal Pilates professional. Give your body some love and compassion. Being in a hurry can sometimes slow down the recovery process”.

What more information on how Chinese medicine diet therapy or the postpartum herbal pantry kit to aid in your postnatal recovery?  We offer a FREE 15 minute consultation in our clinic. Come chat with us.  Simply BOOK ONLINE or email us on eastentialtcm@gmail.com and we will endeavour to attend to your queries within 48 hours.

Recipe - Miso barley risotto, mushrooms topped with pangrattato by Gloria Chan

Whenever I crave comfort food, my mind often wanders towards carbohydrate-rich dishes such as pasta, bread or risotto immediately.  It's also quickly followed by extreme lethargy once I've overdosed on said carbs because I can never seem to stop myself from having that last mouthful of carb that tips me over the edge despite being full.  Over the years, I've found other healthier substitutes so that I may have my proverbial cake and eat it (and bit more will power!).

Barley is one of those healthier substitutes which can be used in so many different ways – in salad, soups, stews or risotto, to name a few.  An ancient grain that is high dietary fibres, magnesium and selenium, I often use barley as a lighter way to enjoy risotto. The simple recipe below is for a miso mushroom risotto topped with “pangrattato” (a flavoursome Italian breadcrumb topping) to add a little texture to the palate.  For me, miso and mushrooms are a match made in heaven so it made sense to pair them up to create this twist on the traditional Italian version.

Serves 4 (medium sized servings)

Risotto

2 tbsp olive oil

1/2 a white onion, finely diced

4 cloves of garlic, crushed 

250gm mixed mushrooms, cut into bite sized chunks

150gm cups of pearl barley

1L brown miso soup (you may also use white miso if you can't find brown miso)

4-5 tablespoons extra miso paste (as extra flavouring. Do not mix this into the miso soup)

Salt and pepper to taste

1 heaped teaspoon of umami paste (substitute with 2-3 anchovy fillets if you're unable to find umami paste, or replace with additional miso paste for a vegetarian option)

Zest of 1 lemon

Large handful of garlic chives, finely chopped

To Serve

Sautéed mushrooms

1 tbsp olive oil

3 cloves of garlic, crush

250 grams mixed mushrooms, sliced

Salt and pepper to taste

Pangrattato

80ml olive oil

3 cloves of garlic, chopped finely

1 tspn dried chilli flakes (optional)

1 cup of breadcrumbs

Zest of 1 lemon

Large bunch of wild garlic leaves, finely chopped (replace with Italian / flat leaf parsley if wild garlic leaves aren't available)

Method

1.       Heat the olive oil in a large heavy based pan and gently fry the onion and garlic on a low-medium heat until they're translucent (don't be tempted to turn up the heat as the garlic and onion will burn easily and leave your risotto with an acrid taste).  Season with a pinch of salt and pepper, and transfer to a bowl

2.       Return the pan to the hob and turn up the heat. Add another tablespoon of olive oil to the pan and sauté the mushrooms until they're brown (ensure that the pan isn't over-crowded with mushrooms as this will steam the mushrooms.  Split the mushrooms into two portions if your pan isn't large enough. Only add salt at the end of the sauté process as adding salt too early will release any residual moisture from the mushrooms, causing them to steam instead of sauté)

3.       Add the cooked onion and garlic back in to the pan, once the mushrooms have been sautéed

4.       Add the pearl barley and give the contents a good mix to coat the barley well with all the lovely goodness

5.       Add 750ml of miso soup, and bring to the boil before reducing the heat to a gentle simmer

6.       Let the barley simmer for 40-50 minutes, stirring occasionally to help release gluten from the barley.  This will give the barley the same consistency as a risotto (more miso soup might be required if the liquid evaporates quickly.  Add the remaining 250ml of miso soup a little at a time until the barley is cooked.  The consistency of the barley shouldn't be dry and should be similar to a creamy risotto)

7.       While the barley is cooking, prepare the remaining mushrooms and pangrattato, separately

8.       Heat 1 tablespoon of olive oil to medium-hot in a pan large enough to hold mushrooms. Add the garlic to the oil and gently cook until it starts to become fragrant. Add the sliced mushrooms and sauté until they're brown. Add salt and pepper to taste, and set the mushrooms aside until you're ready to serve

9.       Return the pan back to the hob and heat 80ml of olive oil to medium-hot, but not smoking.  Add breadcrumbs, chilli flakes (if using) and a sprinkle of sea salt and sauté for about 5 minutes, or until breadcrumbs are golden

10.   Add the finely chopped garlic and cook for another minute

11.   Toss in the chopped wild garlic (or parsley) and remove from the heat, then stir through the lemon zest

12.   Season with pepper and a little more sea salt to taste, then remove from the pan and set aside in a bowl until you're ready to serve

13.   Once the barley risotto is cooked, stir in the finely chopped garlic chives and zest of 1 lemon.  Adjust the seasoning of the risotto with salt, pepper and the additional miso paste if required. Everyone's palate will be different so adjust to suit yours

14.   Spoon the barley risotto in to bowls and top with the remaining sautéed mushrooms and pangrattato, and serve immediately.

Fertility series - Five Key Aspects from Chinese medicine perspective for Preconception Health

When you and your partner decides on when to start trying to have a baby, it is good to have an idea of your partner's and your health in check.  Here are 5 important aspects from Chinese medicine perspective for preconception health:

Cycle, Ovulation & Fertile mucous - It is important that your cycle is regular and there are signs of ovulation.  The appearance of substantial fertile mucous that is clear and stretchy resembling an egg white consistency preceding ovulation is an indication of your "peak day".  Fertile mucous acts like an alarm, alerting you to your most fertile days and, it facilitate the sperm's journey up the cervix aimed at getting these sperm inside the female reproductive tract well before the egg is released.  The egg is one of the shortest lived single cell in the body, its lifespan only last between 6 to 12 hours.  A simple tool such as a fertility app can help you monitor your cycle and body temperature to determine when ovulation occurs.  It also indicate your most fertile phase for intercourse and it keeps a log of your physical and mental health symptoms.

Emotions and mental health - Anxiety, depression or fear can affect your reproductive health.  In Chinese medicine, there is a connection between the Heart (Mental/Emotions) and the Kidney (Uterus).  It is said that when the Heart is happy, peaceful and tranquil, the function of the uterus would be harmonised.  Meaning ovulation would occur at the right time and the cycle is regulated.  Emotional well being and mental health is important to your partner as well.  This will impact on his sexual function and his ability to enjoy the journey with you.  Not only do you need to work on your physical health, emotional and mental health is equally as important in preconception health.

Nutrition and Nourishment - How you fuel your body can either enhance or deteriorate the function of your body.  Food influence your well-being, weight, energy levels and how you feel from a day to day basis.  By understanding that food is medicine that provides nutrition for your body, you can begin to nourish your body by changing the way you connect with food.  From a Chinese medicine perspective, we are encouraged to consume warm cooked meals and to stay away from cold and raw foods such as smoothies, cold and raw salads, poke bowls, protein shakes, and ice-cream.  Greasy, deep fried food, junk food, and overly spicy food are discouraged and the consumption of alcohol should be limited and cold beverages should be avoided.  This general principle is applied for preconception health.  It helps to keep the stomach and womb warm and well nourished, an important aspect in increasing the success rate of natural conception.

Lifestyle - Stress!  Most common issue that I constantly hear about during preconception consultation in my clinic.  In Chinese medicine, stress can cause Qi stagnation.  When Qi does not flow harmoniously, it disrupt the balance of Yin and Yang in the body.  Therefore, hindering the energetic Organs of the Liver, Spleen, Heart and Kidneys that aid in reproductive matters, to work on coping with stress rather than on conception affairs.  Begin by addressing what is the source of your stress, than take steps to either minimise or find strategies to manage that stress for example, reducing work load responsibilities, practice meditation or yoga, etc.  By tweaking and adjusting your lifestyle now will help you and your partner have a higher success rate in conceiving naturally.

Sexual function - Check in with each other.  Is there poor libido, premature ejaculation problems, performance issues or pain on sexual intercourse?  These are signs that suggest an imbalance in the body or a physical problem that can either be addressed with Chinese or western medicine.  It is best to address these issues as soon as possible because treatment to restore good healthy sexual function does take time.  Therefore, the sooner you get it checked out and treated, the quicker you can start trying for a baby.

The body is very resilient and copes with whatever we throw at it.  We also believe that the body can heal itself quickly.  As a practitioner, I would like to believe that this is the case for every body but we are all built and shaped differently.  If you and your partner would like to have a baby six months to a year down the road, I urge you to put your health and lifestyle as a priority now.  Changes on the physical, mental, emotional and cellular level takes time therefore, preconception health should be right at the top of your "To Do List".

Would like more information?

Dr Jacqueline's main focus of practice is fertility and women's health.  She is compassionate and understand the struggle and emotional strain a couple goes through natural fertility.  If you would like to discuss or understand how Chinese medicine can help with natural fertility, please BOOK ONLINE for a consultation.

Resources

Lyttleton, J. (2013). Treatment of Infertility with Chinese Medicine.

Image from Unsplash by Taylor Hernandez

Autumn series: About Grief and Letting Go & A Sweet Recipe

As the cool crisp air of autumn mornings and warm afternoons begin to be apparent, we will start to shift our diet, and prepare our body and mental state to help us transition into cooler temperature and shorter daylight days.  Adjusting to the ebb and flow of the changing season can be challenging to some as the body and mind find it difficult to cope, or a pleasant welcome for others. 

Autumn in Chinese medicine belongs to the organ of Lungs and Large Intestines.  The Lungs govern our respiratory function and circulate our ‘Wei Qi’ also known as immunity or defence Qi around the body.  Wei Qi helps our body to adjust and protect us from the changes in the external environment.  Those with poor or compromised immune function might be prone to getting cold and flu like symptoms, dry throat and skin, and excessive mucous production and congestion.  Other may start to see an increase in digestive problems especially with bowel movements leaning towards constipation and dry stools. 

The emotion associated with the Lungs is sadness and grief.  We may start to feel a sense of low moods and noticeable mild depression.  The paired organ of the Lung, the Large Intestines, function as an organ of elimination.  This may be a good time to release and let go of emotions, career or baggage that we hold on to that no longer serve our highest good.

As nature slowly contracts and moves inward and downwards, we will begin to introduce warm and pungent spices such as horse radish, cardamom, chili, white pepper and coriander into our diet.  We will also see more white coloured food available such as the onion, garlic, cabbage, leek, radish, daikon turnip, fresh ginger, apple and pear.  These warming and pungent spices, and white coloured food are a great way to boost the function of the Lungs, aid in circulating Wei qi around the body and disperse and eliminate the stuck energy of the organ.  Another way to help strengthen your Lung Qi is to practise deep breathing exercises daily for 5 minutes.  It is also a great way to help reduce stress which can easily compromise our Lung Qi/immune function.

Try this simple autumn recipe by Gloria Chan @mgtestkitchen incorporating seasonal produce to help boost your Lung Qi – Enjoy!

Workshop - Facial Gua Sha: The Eastern Anti-Ageing Technique

Continuation from my previous gua sha workshop on musculoskeletal tension, this time back in Kuala Lumpur I offered a workshop on Facial Gua Sha.  Now you are wondering from the previous blog will those 'sha' appear on the face?  The answer is no!  The technique used for Facial Gua Sha is far more gentle than those used to relieve muscular tension, aches and pain.  The only similarity is the ability of the gua sha to bring more Qi and Blood to the face.

Facial Gua Sha – The Eastern anti-ageing technique has been used by ancient Chinese to keep their facial skin looking youthful and healthy.  Dubbed as the ‘Eastern Facelift” or “Eastern Botox” in current times, facial gua sha has the ability to smooth fine lines & wrinkles, plump, tighten, and rejuvenate tired skin.  This is achieved by using gentle gua sha techniques to the face that encourages circulation, lifting, rejuvenation and lymphatic drainage.  With daily and continuous practice, this method together with daily facial care will see the skin glowing, and benefit overall skin health.  In addition, facial gua sha is also extremely relaxing and a great way to have some “me” time.

It was a wonderful workshop that introduced facial gua sha techniques, how to use the gua sha tool and application on the face.  We talked about emotional factors that may cause premature lines and wrinkles, the Organs that governs that areas of the face, and meridians that transverse over the face.  We also discussed about dietary and lifestyle factors that may contribute towards ageing of the skin.  In addition, as part of Chinese medicine therapy, each participants were given individualised tongue and pulse diagnosis.  This gave each participants a more detailed diagnosis about specific changes in lifestyle and diet to minimise the signs of ageing.

Here are some photos taken at the workshop held at Prana Yoga Kuala Lumpur:

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. 

Women's Health Series - PMS Menstrual Island

Does this island sound familiar?  I found this illustration rather amusing but yet it is something that is not funny either.  Countless of women that I know of, both friends and clients that I have treated can relate to Menstrual Island.   

In Chinese medicine, Menstrual Island is a sign that our body is not functioning the way it should and there are some elements of stagnation and imbalance in the system.  Where there is pain, there is stagnation;  where there is acne, there is heat in the Stomach and imbalance of the hormones and where there is bloating there is rebellious of the Stomach Qi.  There is also one experience that almost every women (or men) have encountered is premenstrual syndrome (PMS).  Irritability, moods swings, tearful, headaches, breast tenderness, misery and depression point towards what we call Liver Qi stagnation in Chinese medicine.  

The Liver governs every aspect of Qi.  It tells it where to move, which direction to go and stores the ethereal soul.  I like to think of the Liver as the General Manager of the body.  It manages each organs in terms of their function and movement.  When the General manager gets too stressed out, the rest of the system will begin to feel overwhelmed and does whatever it wants without any direction or aim.  Therefore, to avoid the Liver getting all worked-up, and to ensure minimal trips to Menstrual Island try to avoid:

• A sedentary lifestyle - find ways to move eg. walk to work, take the stairs, do some form of exercise for 30 minutes
• Constant stress from working, family life, studying and etc - try to aim for a balance lifestyle by doing some meditation or yoga, time-out for some 'me' time, time management to overcome stress
• Poor diet consisting of spicy, fatty, processed, deep fried foods & take-aways - incorporate a daily dose of fresh vegetables and fruit into your diet, cut down on sugar (a little dark chocolate is ok if you need something sweet), prepare your own meals so you know what goes into it, and aim for simple meals with high nutrition and flavours

However, if symptoms persist or are getting out of control, Chinese medicine is great at sorting it out, even my gynecologist recommends and acknowledged that Chinese medicine has better outcomes than western medicine can do to help relief these symptoms.  So stop putting up with the misery, cramps, crankiness and bloating every month.  Give your body and yourself some kindness and relief from it today.

Want to learn more on how Acupuncture and Chinese medicine can help to ease your PMS symptoms?

Come in either for a FREE 15 MINS COMPLIMENTARY CHAT or BOOK ONLINE with Dr Jacqueline for a treatment today.  Dr Jacqueline has a keen focus is in Women's Health and Gyneacology and have years of experience in treating problems affecting women during their menstrual cycle.  Whether to reduce the signs and symptoms of PMS, regulating irregular menstrual cycle for future pregnancy plans or painful periods, Dr Jacqueline will design an individualised treatment based on your diagnosis, targeting not only your symptoms but also the root cause of your symptoms.

Resources

Image used with permission from  Gemma Correl 

Happy Chinese New Year

Happy new year everyone!  We welcome the year of the Fire Rooster, the 10th animal sign of the Chinese zodiac.  I am glad to be ushering in the new year after a shenanigan year of the Monkey in 2016.  So what is in store for the coming year?  

According to the zodiac sign, the Rooster symbolises ambition, pride, admiration, punctual, courage, and passion.  There will be honesty in relationships, increased passion in our profession and we will have the bravery to face difficulties and adversities. The Rooster can also be conservative and inflexible in changing ideas or life strategies.  So, weave in some flexibility and open your heart to change where necessary to flow with life ups and downs.  In terms of love, there will be fiery intense passion and can sometimes be overwhelming.  Be cautious not to be caught by this intensity, step back, take a breath and meditate to calm yourself down when it gets too much.  

I am looking forward to the new year with more structure and courage to go after what I want in life.  However, I am also mindful that everything we do has a ripple effect on people and the environment.  So without being too overwhelmed with everything, I have come up with one word - BALANCE - that I would try to live by with life, love, work, social media and etc.  

I hope the new year will bring good health, a prosperous life and joy to you and your love ones.   

Acne - Western Medicine vs Chinese Medicine

Acne is one of the most common form of skin problem faced by many teenagers and sometimes persist into adulthood for some people.  There are countless of commercial and natural products, and prescribed medications and ointments to help counter the growing rate of people facing acne problems.  There are varying degrees of acne presentation - from big angry red and painful pimples presenting all over the face right to the neck, chest and at the back of the skin to mild small pinkish bumps that are presented on the chin, jawline, cheeks or forehead.  Whatever the presentation is, having acne can be frustrating, embarrassing and it can affect your confidence.  I have listed below the different approach and views by Western and Chinese medicine perspective so that you can be informed with which treatment option is best for you.

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Western medicine perspective

The most common trigger of acne is due the onset of puberty when the surge of androgen stimulate sebum production and hyperproliferation of keratinocytes.  Other triggers are hormonal changes occurring with pregnancy or menstrual cycle; types of cleansers, lotions and clothing used; and high humidity and sweating. 

Diagnosis of acne is via examination.  Differential diagnosis of acne includes rosacea, corticosteroid-induced acne, perioral dermatitis and acneiform drug eruptions.  The severity of acne is graded as mild, moderate or severe based on number and type of lesions. 

Treatment for acne:

• Comedones - topical tretinoin
• Mild inflammatory acne - topical antibiotics and/or benzoyl peroxide
• Moderate acne - oral antibiotics
• Severe acne - oral isotretinoin eg. Claravis, Sotret
• Cystic acne - intralesional triamcinolone

How Various Drugs Work In Treating Acne

Common side effects of topical ointments prescribed for the skin are:

• Mild burning, stinging or tingling sensation
• Mild chapping or slight peeling
• Mild redness, dryness and itching
• Mild sensation of warmth or irritation

In addition, doctors are quick to prescribe oral contraceptive pills (OCP) to teenagers to help control/reduce acne.  This seems unnatural as the primary use of the drug is for the prevention of pregnancy.  There is also the question of what long term effects does OCP have on women's fertility and emotional stability.  There are a few interesting studies and articles in the resource section below on the long term effects of OCP on fertility and the emotional impact it has on women.  

Chinese medicine perspective

Acne is caused by an internal imbalance of the body which cause excess Heat and/or Damp that manifest in the face, neck, chest or the back of the skin.

Causes of internal imbalance are often related to:

• Poor diet of spicy, greasy, damp foods such as junk food, excessive chili consumption, and deep fried food
• Stressful lifestyle, lack of exercise
• PMS and other emotional upsets such as anger, irritability and frustration
• Excessive alcohol consumption

Diagnosis often require:

• Questioning the function of the body as a whole 
• Accessing the lesions ie. the severeness of the acne, areas where the lesions are presented ie. chin, jawline, forehead, cheeks, neck or back of the body, and other symptoms such as dry, greasy, itchy skin or painful to touch. 
• Evaluation of the emotional/state of the mind, lifestyle and diet. 
• A comprehensive questioning of women's gynaecology and reproductive systems

In Chinese medicine, both the root cause and presentation (acne) are treated at the same time.  There are five differential diagnosis/patterns that can cause acne.  Each pattern are presented differently in terms of lesions and overall internal imbalances.  Therefore, treatments are individualised based on the presenting signs and symptoms. 

Treatments include:

• Acupuncture and herbal medicine to re-balance internal imbalances
• External topical ointment, herbal facial wash or herbal masque to tackle acne on the outside
• Dietary and lifestyle changes to further strengthen the treatment process

There are little to no side effects in treating acne with Chinese medicine.  Some common complaints are the herbal medicine can be a little difficult to digest or the taste can sometimes be off putting.

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In conclusion, it is important to be aware of which modality will have the biggest benefit in the long term without harming or upsetting the body's natural system.  Western medicine treatments for acne is often good for a short term purpose however, I question what these drugs do to the body in the long term and the one-size-fits all approach.  Chinese medicine is a natural medicine therefore, progress of treatments does take time.  However, the long term benefits of this individualised treatment which targets both the root cause and the lesions are - 1) the presentation of acne is reduced and 2) future flare ups are minimised and can be prevented.

Resources

Balfour, A., 2014.  Why Chinese Herbs Are Great For Treating Acne.

McKoy, K., 2013.  Acne Vulgaris.

National Institute of Arthritis and Musculoskeletal and Skin Diseases, 2010.  Acne. 

NPS Medicinewise, 2013.  Oral Antibiotics: An Option In Acne But Consider The Risks

Ryan. M., 2016.  I Stopped Taking The Pill And Changed My Life.

Grigg-Spall, H., 2016.  The Pill Is Linked To Depression - And Doctors Can No Longer Ignore It.

Talukdar, N. et al., 2012.  Effect Of Long-term Combined Oral Contraceptive Pill Use On Endometrial Lining.

Farrow, A. et al., 2002.  Prolonged Used Of Oral Contraception Before Planned Pregnancy Is Associated With A Decreased Risk Of Delayed Conception.

Spring Series - 5 Tips To Survive Hay Fever This Spring

We are well and truly into hay fever season as I see more patients coming into the clinic for this reason.  Besides treating hay fever with acupuncture and Chinese herbal medicine, I often advise my clients to do some additional work to further help them manage their hay fever symptoms.

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1) Nasal wash.  This is one of the best way to clear nasal congestion.  It cleans your sinus cavities from excess mucous and pollen or inflammatory materials it may contain.  I highly recommend Flo Sinus care as I use this product myself and have found it to be very effective (I am not paid to do any advertising for them).  I wash my sinus cavities at least 2-3 times a day.  I have made it a habit of washing my sinuses every time I have spend time outdoors.  You can find this product in any Chemist Warehouse near you.  Here is a Youtube Video explaining the importance of caring for your sinuses and how the product is used.

2) Removing clothing items and showering when exposed to pollen.  After spending a glorious spring day out removing any item of clothing exposed to pollen and jump straight into the shower to wash away pollen stuck to the hair and eyes helps to ensure that the pollen does not irritate the nose and eyes when I am at home safe from allergen.

3) Invest in an air purifier.  As the weather warms up, I love opening the windows to let in the fresh air flow through the house.  However,  to combat pollen flowing around the house, I use an air purifier to clear the air of allergen after I have shut the windows. It is also very important to continuously keep your space clean and dust free to reduce any trigger to your allergy.

4) Avoid foods that produces mucous.  Dairy, sugar, raw and greasy food should be avoided.  In Chinese medicine, foods that deplete the transformation and transportation process of the Spleen will often lead to the formation of Damp (sinus congestion, mucous and phlegm).  If you are prone to being Damp these food should be avoided to reduce mucous build up in the body and sinus cavities. Foods to avoid are banana, avocado, chocolate, ice-cream, yoghurt, cheese and cold and raw salads and smoothies.

5) Wear a mask and sunglasses.  Wearing a mask may not be fashionable and may get some people staring at you.  However, if you have bad hay fever symptoms and hate being stuck indoor on a wonderful spring day, wearing a mask and sunglass is an alternative to reducing the severity of symptoms while enjoying the outdoor.  Do be cautious that on high pollen count days, it is advisable to stay indoor.

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I hope you have found these tips useful.  There is a link to pollen count in Australia and some interesting articles about hay fever that you may be interested in the resources section below.  If you have further questions on how acupuncture and Chinese medicine can help to reduce the severity of your hay fever symptoms, we have a FREE 15 minutes consult at the clinic.  Simply BOOK ONLINE and we will be happy to have a chat.  In the meantime, implement these suggested strategies that can help you minimise your allergic reaction to enjoy spring a little more this year.  From a hay fever sufferer to another - good luck!

Resources

Pollen Forecast in Australia

Australasian Society of Clinical Immunology And Allergy, 2015.  Pollen Allergy.

Ryan, C., 2015.  Don't Blame The Wattle:  Allergy Expert Explains Real Causes of Hayfever And Why Spring Isn't Always The Worst Time For Sufferers.

My Hayfever (n.d.).  Hay Fever In Australia

Winter Series - The Secret To Managing Hay Fever In Spring

PREVENTION! That is the secret to managing bad hay fever symptoms in spring.

Spring is not my favourite season of the year because I get severe hay fever symptoms such as constant nose drip during the day and at sleep, non-stop sneezing, watery and itchy eyes and etc.  It feels like you are having a common cold continuously for 3 months, and all you want to do is to cut your nose off or live in a bubble until spring is over.  I have tried all sort of western medication such as Zyrtec, Claratyne and nasal spray - none of them had worked for me.  What did work in helping my body to manage and prevent severe hay fever attacks is Chinese herbal medicine and nasal wash.

What I found when I took herbal medicine to boost my immunity and defence system in Winter season, my body was more able to cope with hay fever in spring.  Last year I had one of the best year from my severe hay fever symptoms.  There was the occasional attacks but that would only last for a day and most of the days and during the night, my nose was drip free, itchy and watery eyes free and sneeze free.

So, here is my one simple tip in preparing your body to combat hay fever in spring -

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PREVENTION - acupuncture and Chinese herbal medicine is by far the best.  It is natural and it works!  If you are afraid of needles, there is herbal medicine that you can take to help boost your immunity and defence function to help your body cope with hay fever season.  Preparing your body NOW is the best solution to reducing the severity of your symptoms in spring.

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If you dread spring time because of hay fever and are tired of western medication that does not work for you, there is a solution.  From my own experience, acupuncture and Chinese herbal medicine can reduce the severity of hay fever symptoms.  However, there is a catch - natural medicine takes time to work.  Therefore, the sooner you start your treatment, the better you will be able to face hay fever nose on this coming spring.  Do not hesitate to make an appointment for a consultation with us - we are more than happy to have a chat with you and your concerns.

Winter Series - 5 Tips to Help You Cope With Winter Blues

Feeling a little low mood, lack of motivation and sad during winter months?  You may have winter blues also know as Seasonal Affective Disorder (SAD).  Western medicine define SAD as a mood disorder experienced by people with normal mental health throughout the year whom experience depression at the same time each year, especially in winter.  In Chinese medicine, depression is a sign of disharmony or imbalance of Qi.  Qi is an energetic flow that circulates within the body and connects each Organs together to nourish and harmonise the body, mind and soul.  I often find in clinical practice that lifestyle, diet and emotions are a common contribution towards depression.  Overworking, frustration, irritability, anger, unexpressed feelings, overthinking, fear and over-consumption of raw and cold foods are some of the sign and symptoms that inhibits the smooth flow of Qi and Blood, thus leading to depression.  The combination of acupuncture, Chinese herbal medicines and simple lifestyle and diet changes are a great way to help lift those low moods.  Here are 5 tips that I advise my clients to help them manage their depression.

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1) Exercise - 30 minutes walks daily.  A study have found that brisk walking for 35 minutes a day, 5x a week or 60 minutes a day, 3x a week had a significant impact on mild to moderate depression symptoms.  Experts have shown that by exercising it enhances the action of endorphin and stimulates the neurotransmitter nor-epinephrine.  Endorphin and nor-epinephrine are what I call 'naturally producing happy substance' that help lift and improve our mood.  In addition, regular exercise offers other health benefits such as lowering blood pressure and boost self-esteem.  So put on your walking shoes and start walking those winter blues away.

2) Sunshine - get more of it.  When the sun is out, take every opportunity to get out especially when you work in an office.  Even for just 10-15 minutes in the sun will lift you mood.  If you are lucky enough to have a window in your office, sit close to it to get an extra dose of sunshine.  If you are working from home, open up your blinds and curtains to let the sun rays in and also take short breaks to enjoy the sun.

3) Bundle up, go out and explore.  The worse thing about winter is being stuck indoor.  Granted that there will be days when it is absolutely yucky out there, and all you want to do is be indoor, read a good book and rug up by the heater.  However, for the other days, encourage yourself to go out, explore your neighborhood, or even make a trip to the ski slopes and enjoy what nature has to offer.  One of my favourite place to visit is Lake Mountain, not far from Melbourne to do some cross country skiing.  There is something quite spectacular and magical about a winter landscape.

4) Crank up the tunes.  Evidence are emerging that by listening to upbeat music can help lift and boost up low moods.  Fill your space and ears with music that makes you want to sing and dance, even if you look goofy doing it.

5) Diet - nutritious, well balanced, cooked warm meals.  In Chinese medicine, we always advocate that 'food is medicine'.  A well balanced diet consisting of protein, vegetables, fruit and grains should be the first port of call towards the health of a person.  I often advise my clients to eat warm cooked food and to minimise the amount of salad, cold and raw food in their diet.  As the weather is cold, the body naturally desire warmer food such as slow cooked stews, bone broths, roasted vegetables and soups.  In additions, adding warming spices such as ginger, cinnamon, cloves, turmeric and black pepper in cooking help enhance the warming properties of the food.  These warming foods are a great way to nourish Qi and Blood.  When Qi and Blood is healthy and well looked after, it will help manage and minimise those winter blues.

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I hope these tips are useful however, if you still cannot shake those low moods away, please seek professional help.  Acupuncture and Chinese medicine are effective and natural alternatives in treating depression.  We are happy to chat with any concerns you may have.  Please contact us at Eastential Acupuncture & Chinese Medicine Melbourne

Resources

Harvard Health Publications, 2009.  "Exercise and Depression"

Blaszczak, J., 2015.  "10 Things You Didn't Know About Seasonal Affective Disorder"

Lake Mountain Alpine Resort

Wall, T., 2013.  "Trying To Be Happier Works When Listening To Upbeat Music, According To MU Research"

Rodriguez, T., 2014.  "Can Acupuncture Treat Depression?"

Ljubinovic, N.  "Acupuncture, Anxiety & Depression"