Archive for the ‘Improve Your Health’ Category
Lowering Your Cholesterol Naturally, Part 2
Oct 22, 2009
Cholesterol is a serious problem which many people are faced with. In this post I will describe the what I have done to lower my cholesterol. You can read my last post to understand how Chinese medicine describes the problem.
The Combination to Lower Cholesterol: Food Choices, Exercising, and Chinese Herbs
The best way to address cholesterol is through a combination of lifestyle approaches. Each one will help bring down the cholesterol a little. So combined, they can have a dramatic effect.
Food Choices: A Guide
1. “Eat food, not too much, mostly plants.” Michael Pollan.
This is easy, and hard. Easy because the concept is so simple. Hard, because our food supply system favors industrial processed packaged food.
Your choice matters to your health and the health of society. For you personally, eating food that is not processed will cut out a significant amount of fat and sugar. Vegetables, fruits, and grains have more nutrition and fiber, they are more filling. This simple idea is the core of most healthy diets in the world such as the Greek or Japanese diet. For society, your purchasing power counts. It shows food markets, growers, and law makers that the consumer wants to eat fresh healthy food.
2. Cook at home: Eating mostly what you cook, you know what is going into your foods and can control it. Restaurants often add too much fat and additives to their foods.
3. Eat whole grains and beans: Whole grains and beans have protein and lots fiber. Fiber helps to slow down the the digestion of fats. Soluble fiber will help to scrub those arteries from the cholesterol buildup.
here are some of my favorite grains:
kasha (buckwheat)
quinoa
rice
oatmeal (get the steel cut oats)
wheat
and my favorite beans:
lentils
black beans
garbanzos (chick peas)
cannelloni
4. Eat locally raised grass fed beef: Getting grass fed beef has much less cholesterol that corn fed beef. Beef from farm raised healthy cattle is also tastier as well.
5. Cut down on egg yolks: Egg yolks have a lot of cholesterol in them. For some people it is hard to process that much cholesterol. For me, cutting down on egg yolks helped to reduce my cholesterol significantly.
Exercise:
Exercising and loosing weight is very effective at lowering cholesterol. This is common sense, but easier said that done. Get it done, it works. Having your heart pumping 20-40 minutes a day can have a profound effect on loosing weight. Even just walking can dramatically improve your health.
Chinese herbs:
Chinese herbs are very effective for lowering cholesterol and improving cardiovascular health. When taking an herbal formula, it is important to consult with a trained herbalist for both safety and effectiveness. Tell your practitioner if you are already taking conventional cholesterol medications, as there may be a harmful interactions with the herbs.
Most Chinese herbs are prescribed in a formula of about 5 to10 herbs. Combining the herbs provides a synergistic effect. As I mentioned in the previous post, in Chinese medicine, cholesterol is considered to be dampness or damp heat. The herbs for treating cholesterol will focus on clearing the damp heat and moving the blood. Some of the herbs in my formula are cang zhu (atracylodes), yi yi ren (jobes tears), fu ling (poria) and dan shen (salvia).
Cang zhu
Cang zhu is very aromatic and warm. This herb is also good for digestion.
yi yi ren (left) and fu ling (right)
Yi yi ren and fu ling are both herbs for draining dampness. Yi yi ren is called Jobe’s tears and is sometimes used as grain for food. You can add it to your oatmeal in the morning. Fu ling is a fungus that is great at improving digestion as well. This combination can also be used for certain presentations of frequent urination. Dan shen is an important herb to move the blood. It is known as a blood thinner, so caution must be used.
Red yeast rice is one of the most famous herbs to lowering cholesterol. It has long been used in cooking, especially for Peking Duck. Generally, it is not combined in a formula, but taken as a pill. Some of the constituents in this herb are actually the chemical models which are used for statin anti-cholesterol medications. This raises the question if red yeast rice has the same risks to your liver that statin drugs pose. As opposed to the statin drugs, red yeast rice has many chemicals that are anti-cholesterol, which may make it safer. However, caution should be taken and liver tests should be performed after beginning the medicine. Also, it should not be mixed with conventional cholesterol medication. Dr. Weil has a good discussion on the issue.
How I used Chinese Medicine to Lower My Cholesterol, Naturally
Oct 15, 2009
A couple years ago on during my routine check up I had a bit of a surprise. A physical exam, look to the side and cough, no problems. It was when I got my blood tests back.
I was stunned. I had 290 total cholesterol with about 230 of that being bad cholesterol. Normal should be below about 200 total and bad cholesterol should be about 150.
I began to worry. I didn’t want to take cholesterol medication, I’m young. So now what?
How I lowered my cholesterol
To cut to the chase, I successfully lower my total cholesterol from 290 to 209. And all of that came off of my LDL’s, the bad cholesterol, which went down from 233 to 139. My HDL’s, the good cholesterol, actually went up from 62, which was already good, to an amazing 70.
I did this without medication. I modified some of my lifestyle choices including diet, exercise, Chinese herbs, and the inclusion of qi gong meditation.
If you are interested in lowering your cholesterol naturally, you must take it seriously. Lowering cholesterol naturally takes dedication and effort.
In this post I will discuss what cholesterol is in Chinese medicine and in the next, I will tell you how I lowered my cholesterol. Cholesterol it is not to be taken lightly, high cholesterol can account for severe diseases like coronary heart disease and stroke. So if you are working with it naturally, you must be diligent!
What is cholesterol?
Cholesterol is a naturally occurring fat in the body which plays many roles. For example it is involved in making cell membranes, helps develop the nervous system, and also helps to make some hormones.
There are two types of cholesterol which are tested, HDL, the good cholesterol, and LDL, the bad cholesterol. HDL, called high density lipoproteins, actually protects you from a heart attack and stroke. High LDL is associated with higher risk of heart attach and stoke.
You can read more about how cholesterol causes disease here, at the National Cholesterol Education Program.
What is Cholesterol in Chinese medicine?
Chinese medicine believes that imbalances in the body can cause diseases. For cholesterol, imbalance in the body lead to build up of toxins called dampness and damp heat.
The two ways to address cholesterol is by correcting the underlying imbalance that lead to the toxic build up, as well as remove the damp heat toxin from the body. Once you are at a healthy level, you need to prevent the toxins form building up again through diet and exercise.
In the following post, I will discuss my lifestyle modification to help lower my cholesterol.
To read more on research into lifestyle changes and disease prevention.
More than Acupuncture: Moxibustion, Cupping, and Gua Sha
Sep 23, 2009
This is the 4th is a series explaining acupuncture and Chinese medicine theory and background.
How is acupuncture more than just acupuncture?
Acupuncture is one of the most powerful and versatile therapies in Chinese medicine, but it is not the only one. Acupuncturists use many techniques of Traditional East Asian Medicine.
The most common therapies are acupressure, Chinese herbal therapy, moxibustion, gua sha, and cupping. I’ve written about the last three in this post.
Moxabustion
Needle Head Moxibustion
Moxabustion is the burning of an herb call mugwort, ai ye in Chinese, close to specific acupuncture points or on the needle itself. It is used to warm and add energy to the acupuncture point. It also is good for moving stagnation.
Moxibustion is central to acupuncture treatment, the word for moxibustion is actually in the Chinese for acupuncture- zhen jiu. Zhen means needle, and jiu is refering to moxibustion.
Gua Sha
Gua sha is the rubbing of a coin or a spoon on the skin. Often it is done on the upper and lower back, neck, and the ribs. It is a long time home remedy which is used for colds and fever, nausea, muscle aches and pain, as well as inhibited urination.
Often gua sha will break the blood vessels below the skin causing a bruise. In Chinese medicine we say this breaks blood stagnation and releases heat. Interestingly, if there is not too much heat present, or there is no blood stagnation, it does not create a bruise.
Cupping
Chinese Fire Cups
Cupping works in conjunction with acupuncture to relax muscles and increase circulation. During this therapy, glass, wooden, or plastic cups are applied to the skin. The inside of the cup is depressurized with a flame or a vacuum, so it then lifts up the skin below it.
This often leaves round bruises, which are mostly painless. It helps to relax the muscles and increase circulation. For more reading on cupping, I recommend this article at the Institute for Traditional Medicine.
Read More in this Series:
How Acupuncture Works: Channels and Points
Sep 10, 2009
In my last post, I discussed some of the scientific theories about how acupuncture works. The science is fascinating and there is a lifetime of exploring left to be done. Yet, it does not tell us about the power of Chinese medicine, which is the theory behind acupuncture. The skill and success of the practitioner is based upon how they apply this theory.
Acupuncture Channels and Qi Flow
The core of acupuncture theory is the channel system and network. Some people like to describe the channels like the meridians on a globe revealing the geographic relationship between parts of the body. They are somewhat different than meridians, because while they travel on the surface of the skin, they also dredge deep into the body to link with the organs and the viscera. This is why I prefer to use the word channel to meridian.
No matter what you call them, the channels are an alternative communication mechanism that connect and integrate the body, That is why we can use points on your leg to treat digestive diseases, headaches, acne, or asthma.
Qi, the body’s energy, circulates in the channels. This is another reason they are like channels, because material flows through them. Good health is maintained when there is a good amount of circulation and amount of qi in the channels. Injuries, stress, and illnesses can cause the qi to slow down or stagnate in the channels.
Acupuncture Points
Acupuncture points, for the most part, lie on the channels. Points are regions of the body that the qi is more accessible. This is why we needle or massage them to influence the flow and circulation of qi. Each point has a specific healing action such as moving the qi in the digestive system, stimulating production of reproductive qi, or sometimes it will focus on a specific region of the body. By elegantly combining the points, the skilled practitioner helps to balance the body and promote self healing.
There are almost as many treatment styles as there are acupuncturists. Sometimes acupuncturists will not treat the painful area of the body, but the opposite. For example, I prefer to put needles in points on the feet for headaches, in order to drain the energy down out of the head.
Follow Up Elbow Treatment
Aug 4, 2009
A few weeks ago I wrote about treating my elbow injury with cupping and acupuncture. That was the acute stage, and I was able to reduce the swelling and return range of motion.
Now, I am in the second stage of healing and rehabilitation. Almost all of the inflammation is gone, but I have weakness and occasional clicking. To treat that I am focusing on building muscle and tendon strength with acupuncture, trauma lineament,tui na, and exercises.
1. Acupuncture- acupuncture treatment at the site of injury will help bring qi and blood to the area. Acupuncture may also stimulate the cells in the area to regenerate, thereby helping healing on a cellular level. I give myself acupuncture 2 times per week.
2. Tui na- tui na, or acupressure, helps support the acupuncture in promoting circulation in the local area.
3. Trauma lineament is a topical herbal formula that helps to heal traumatic injuries through moving blood stagnation, warming and brings qi to the area.
4. Exercises and stretches are very important for joint rehabilitation. An old Chinese proverb says “A wooden hinge gets no worms.” Keeping the joint moving will help prevent further injury. Gentle moving exercises are best.
Just like most problems, combination treatment is the most effective. It is best to be proactive as close to the injury as possible, which is more likely to heal.
Acupuncture and Cupping for an Acute Injury
Jul 13, 2009
These last six weeks have been monsoon season here in New York City. Everything was soaked, soggy, and slippery.
And that makes for poor bike riding conditions. A few weeks ago, I was riding home from my Tai Ji class in central park. I wa
s trying to be cautious, but when I hit a muddy spot on a turn my bike slipped out form under me.
Splat, I fell on my left elbow.
I was worried. Is this going to require a serious rehab time? I knew, no mater what, it soon swell up badly and needed quick treatment. I would get an x-ray later in the day, and luckily nothing was broken. But I knew I could start reducing the inflammation immediately.
I rode home, and got out my cups, acupuncture needles, and the all too valuable herbal anti-inflammatory topical poultice San Huang San.
My arm was swelling up, becoming red and hot. These are all signs of the inflammation in the area. As the swelling increase, my range of motion decreased. From previous similar injuries, I knew if I did not do anything this would take at least 2-3 months to heal.
The best way to reduce the inflammation and swelling is the ancient technique of cupping and bleeding. Cupping is
Chinese Fire Cups
done by creating a vacuum in a glass (or wooden) cup with a flame and then pressing that cup to the skin, drawing up the muscle beneath it.
For acute injuries, the bleeding helps to reduce the inflammation and swelling. Tom Bisio, one of my teachers and an expert on treating traumatic injuries, says in his wonderful book A Tooth from the Tiger’s Mouth,
this is like breaking holes in a beaver dam. Once you open a little hole, it gets larger and larger, and more and more water will flow through. For injuries, this allows qi to flow through to promoting healing.
By using a small thick lancet, I pricked the swollen area to draw a little blood. Then, I used cupping to draw that blood away from the injury. I also needled some points for qi and blood circulation.
After the cupping treatment I used the herbal poultice called San Huang San, which has anti-inflammatory and cooling properties, and wrapped my arm for the night.
The next day I felt better, and the swelling had gone down considerable. I repeated the cupping and bleeding, and again wrapped my arm. Each hour I felt more circulation and relaxation. I repeated for another day. After that, there was very little swelling and I had almost full range of motion.
That week I treated myself with acupuncture two more times, and by the end of the week, I was 90% better. Within two weeks, the pain and tightness was completely gone.
I still have to rebuild some of the strength, but thanks to the cupping and acupuncture, my rehabilitation will be only a few weeks, rather than a couple of months.
photos: magicattic88
Mindfulness for Beginners- A Review
Jun 18, 2009
We’re often disconnected. We are disconnected from each other, living in our own worlds. And we are disconnected to ourselves, overloaded with stimulus from the internet, television, and pressures of life. We end up ignoring how we feel, never observing what we are going through. Never stopping to take a moment to give ourselves a moment of compassion.
Disconnection is a factor in many of the modern medical issues, including pain, anxiety, depression, insomnia, and even cancer.
John Kabat Zinn’s mindfulness technique is a way we can break this cycle of obliviousness in our own lives. On his CD called Mindfulness for Beginners
This technique seeks to teach us to experience and explore the current moment. To actually experience our bodies and the world around us can lead to an opening of the mind and heart. The silence we practice with mindfulness encourages our humanity to flow from within us.
Meditation, as most regular practices, is difficult to start. I think Mindfulness for Beginners
The Mindfulness Technique
Mindfulness technique is based upon Buddist meditation which seeks to focus attention and awareness. The mind is focused to be aware of ourselves, and our surroundings. He describes this idea as finding a sense of what is going on in the body and around the body. Through this awareness, we develop a sense of self, unlocking who we are and the beauty of being alive. Opening the mind in this way, being aware and being honest with ourselves can have a profound effect on our mind, bodies, and health.
Mindfulness and Health
I often recommend Mindfulness practice to my patients who are experiencing pain, anxiety, depression, and other chronic illnesses, like cancer or MS. Being mindful and compassionate to our own body, even if that body experiences pain, will make us a more whole person.
Mindfulness helps us remember that we are all “already in the greatest place we’ll ever be,” which is now.
Electroacupuncture works for Chronic Pelvic Pain Syndrome
Jun 12, 2009
Chronic pelvic pain syndrome (CPPS) is the most common form of prostatitis, yet not many clinicians know how to treat it. I have written about what chronic pelvic pain syndrome is and also how acupuncture can help.
A recent research study is also supporting the use of electroacupuncture to relieve chronic pelvic pain in men.
Electroacupuncture and Chronic Pelvic Pain Syndrome
Electroacupuncture is when electric stimulation is attached to the acupuncture needles. It is generally used for pain relief. I often use it for treating pain and with men with CPPS.
This study showed that electroacupuncture reduces pain in men with CPPS by using just six standard acupuncture points on the sacrum and buttock. There was also a placebo acupuncture group, in which the patients received acupuncture at non-acupuncture points. Lastly, they had a group that was instructed in relaxation techniques and used a sitz bath.
After 3 weeks the men with electroacupuncture experienced a greater relief than the other two groups. After 6 weeks, the pain was nearly cut in half. There was also a reduction in prostaglandin E, an inflammatory marker, in the electroacupuncture group alone.
Beyond the research
This is great news for men with CPPS. These results support the use of acupuncture for relieving pain with CPPS. Hopefully, this will encourage men with CPPS to find help through acupuncture.
As much of great medical research does, the answer to a question gives us practical advise, and at the same time, creates more questions.
I would like to see researchers go further into examining the acupuncture methodology to see if they can produce more powerful results. For example, I believe that the best acupuncture is done through individualized diagnosis and treatment which addresses the underlying imbalance causing the pain. This type of treatment is based in Chinese medicine theory and practice. It will reduce inflammation and muscle spasm, as well as correct the imbalance that is causing the disease. This could be done through a study that includes an individualized treatment group.
Second, I would like to see a study address questions of how the acupuncture can best reduce the pain. Should the electroacupunture be set at 4HZ, 100 HZ, 200HZ, or a mixed pattern? What is the optimal time dosage? Another great question is to look into if the length of the needle affects the outcomes.
Through these type of question, we can search to find the optimal method that not only reduces pain, but eliminates the pain totally.
Better Habits for Better Sleep
Jun 7, 2009
In my last post, I wrote about how acupuncture can treat insomnia. But there are also a lot of things you should do on your own.
1. Turn off the T.V. at least 30 minutes before bed. The television stimulates you and wakes you up. The computer too. So if you are reading this blog late at night, stop now, turn the computer off, and get some sleep.
2. Only use your bed for sleep and making whoopie. Don’t use it as a spare desk.
3. Try doing self acupressure for better sleeping everyday before bed.
4. Practice breathing exercises for relaxation.
5. Drink chamomile tea.
6. Avoid caffeine after 12 noon. Don’t drink coffee even if it is decaffeinated, if you are sensitive it will still keep you up.
7. If you cannot sleep, taking a warm bath will help you relax.
8. Also, if you cannot sleep, read a lighthearted article or story in dim light.
9. Exercise during the day will help you sleep at night.
10. Most importantly, don’t nap. I know it sounds hard, but it is best to go to sleep and wake up on a schedule which will confuse force your body into a sleeping schedule.
Acupuncture Cure for the Insomniac Nation
Jun 3, 2009
Sleep. We are supposed to spend one third of our lives sleeping. But for many people, that’s a lot easier said than done.
In fact, up to 58% of adults in America complain of having trouble sleeping.
Insomnia is an issue that most of my patients experience. Actually, this is not so surprising because many chronic illnesses and pain are also associated with insomnia.
Can acupuncture treat insomnia?
Yes, acupuncture is helpful to reduce those sleepless nights. Just like other conditions, treatment of chronic insomnia should address root imbalance that is causing the condition.
The root treatment addresses the heart, liver-gallbladder, and stomach. The heart houses the spirit, yin and blood deficiency will irritate the spirit causing insomnia characterized by restlessness, anxiety, and palpitations. Sweating hands, a red complexion and tongue signals yin deficiency, while pale white complexion with a pale tongue reveals blood deficiency.
Heart Seven
One of the good acupuncture points for this pattern is HT 7.
Stress and frustration can cause insomnia from liver qi stagnation. This pattern is associated with irritability, tightness in the chest and rib-sides, and neck pain. Use LV 3 and LI 4 for liver qi stagnation.
Sometimes stagnation in the stomach harasses the spirit, which will cause insomnia with bloating, belching, and nausea. For this condition use ST 36 and PC 6.
Also, you can try acupressure for insomnia at home to enhance the effect of the acupuncture.
Photo: Wikipedia
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