Healing Through Sensory Pause

Last week I attended a week-long yoga and meditation workshop. On day four, each of us donned eye coverings, blinding us to our surroundings and to each other. As I moved through each pose I felt the freedom of being alone; I knew no one was watching. Simultaneously I felt the companionship of community - fifty yogis moving in relative unison to the music and to the teacher's cues, all of us blindfolded.

Often I explore closing my eyes during restorative pieces of my yoga practice, the darkness helping me dive deeper into the sensations of movement. But last week was my first truly blinded yogic experience. 

Every stretch of my arm, extension of my back, and step into warrior two mesmerized me. I sensed the texture of my mat as my fingers and toes connected with it. I could feel the density of the air shift when a neighbor's limb swung near. I didn't know or care which shapes others in the room were making with their bodies; I was fully present in my body.  

I have long loved yoga for its ability to bring me into the flow state; blindfolded yoga produced a magnified flow state.  Sightless, it took significantly more attention to move into a simple balance pose without toppling, to transition from reverse warrior to half moon. But even gentle, easy movements I do every day - like cat-cow - captivated me in a new way.

At the end of the day's session, still blindfolded and mesmorized, we moved into meditation and chanting. We began with a round of Om. Our teacher, Janet Stone, reminded us to sing like "like no one is watching". If asked before the experience I would have expected the paucity of vision to make me (and all of us) more self conscious of our voices. The reality surprised me. I had never heard my voice, or our collective voices reverberate, resonate, so powerfully, so clearly. I felt like we could hear each other's souls emanating deep from within.

Afterwards, as we shared our experiences as a group, and later in the day more intimately with friends at meals, it became clear that I was not alone. In fact, I didn't talk to anyone who wasn't crying into their blindfold at the end of the chanting. This collective blindfolded movement experience touched each us on a deep level and enabled release of what was tightly held but no longer needed. 

Some students mentioned the freedom of letting go of comparison and concern for what others were doing.  Another student described the internal trust inspired by listening more honestly to her body's messages. Another felt joyous. So many mentioned the calm, the stillness, the profound peacefulness they felt during and after. 

 Intense and often overwhelming visual stimuli saturate the modern world, literally coloring our perspective.  Phones, computers, street lights, moving cars, signs and advertisements abound. How would it feel to take away the visual input and journey inward with enhancement of the other senses? How would it feel to eat a raisin slowly with eyes blindfolded, focusing solely on the taste, the texture, the aroma? How would it feel to sing or play an instrument, or even listen to live music blinded, tuning more deeply into the tone, the pitch, rhythm and percussion? How would it feel to walk blindfolded in the grass or on the beach, attending to the temperature, the moisture, the contours of the ground, the sounds and scents?  How would it feel to build a sand castle, draw or paint blindfolded?

I would encourage you too to explore the world without sight. Don a blindfold, take a pause from vision to attune more fully to your other senses and to your internal barometer - a practice we all found last week to be healing. 

Annie Lindberg is a licensed acupuncturist, Chinese Medicine practitioner, and Ayurvedic practitioner. She owns and practices at The Point Acupuncture & Ayurveda, located in Madison Park and is a regular Madison Park Times health columnist.

Sprouting: Local, Delicious, and Extra-Nutritious!

Winter is upon us. The veggies adorning farmers market stands have dwindled. Most produce in local grocery stores and co-ops has flown or trucked for thousands of miles from California, Mexico, New Zealand, and beyond.

How can you enjoy an abundant variety of local, nutritious greens year round, even in the depths of winter or early spring? Grow your own sprouts! Beginning with organic seeds in mason jars, you can watch peas, mung beans, radishes, and broccoli unfurl before your eyes. Sprouts are nutritious, easy to cultivate in the cold months, and as local as you can get (your own kitchen)! Moreover, Chinese Medicine tradition recommends sprouts as especially healthy in the early spring. 

By early February the Seattle earth has already begun to awaken from its winter slumber. Look around and you'll see winter snowdrops and even daffodils peeking out of the soil. You can partake in spring's awakening, by sprouting almost any edible vegetable, seed, legume, or nut you choose.

Sprouting Health Benefits

Research suggests that sprouts may be even more nutritious than their mature siblings that we typically consume.

Sprouting improves the bioavailability of a variety of healthful nutrients. For example, one study found that sprouting cowpea legumes increases the vitamin C content by 4-38 times and protein by 9-12%. Other studies corroborate sprouts' vitamin C and protein enrichment, and also show that sprouting can augment the bioavailability of various B vitamins by up to 7 times. Further, because the sprouting process breaks down anti-nutrients (such as phytic acid) that interfere with the absorption of calcium, iron, phosphorus, and zinc, sprouting renders these minerals more absorbable. 

Even more impressively, sprouting bolsters antioxidants that inhibit the oxidation process in the body and neutralize free radicals, potentially preventing or even reversing some cancers. Notably, broccoli sprouts contain up to one hundred times more sulforaphane, a powerful antioxidant, than full-grown broccoli. Sulforaphane boasts scores of health benefits including the apoptosis of cancer cells. One promising study looking at the impact of sulforaphane on the treatment of prostate cancer found an 86% slowing of the doubling rate of cancer biomarker Prostate Specific Antigen (PSA).

Locating Seeds

I recommend choosing sprouting-specific seeds (rather than picking up a random bag of lentils at the grocery store to sprout). This is because growers of sprouting-specific seeds take special care to test and verify their seeds as free of e-coli and other pathogens.  

Many local health food stores carry packages of sprouting seeds. You can also order them online from reputable companies. One of my favorite northwest sources is Mountain Rose Herbs in Eugene, OR. Sprout People in Madison, WI has a particularly incredible selection.

Sprouting Set Up

All you need to begin are seeds, wide mouth quart mason jars, and stainless steel sprouter lids.  I recommend placing about three parts cool water to one part seed in a mason jar. For instance I start with 3 tbsp of broccoli sprouts and 9 tbsp water. No need to be exact; just make sure all the seeds are covered. Allow the seeds to soak in the water for around 8 hours. I often allow them to soak while I sleep.

 At the end of the soaking time, drain your sprouts by flipping the jar (with your secure sprouter lid) upside down. After the water drains, rinse the seeds with fresh water, swish the water around, and drain again. Next, swirl the jar in your hand to encourage as many seeds as possible to stick to the sides of the jar, which improves germination rate, and reduces the chances of mold.

Then place the jar upside down in a bowl for the day. The key is to visit your sprouts twice during the day to rinse them with fresh water and drain them, returning the jar to its inverted position.

Be sure your seeds have access to sunlight and can breathe. Don't lock them away in a dark cupboard; sunlight (even rays filtered through dense Seattle clouds) is necessary for growth. To allow airflow, it's ideal to choose a sprouter lid that has little legs to stand on. If your lid is legless, simply invert your jar in a bowl so that it rests at a slight diagonal, enabling air to flow through the mesh lid.

In just a day you may begin to see baby sprouts! In three to six days - depending on temperature, sunlight, and desired sprout length - your sprouts will be ready to eat. Such a treat!

Sprout Storage

After your final rinse, add the sprouts directly to your meal and enjoy! Or, to store for up to a week, first spread your sprouts out on a clean, absorbent towel to air dry for an hour. Then wrap them up in a clean, dry tea towel and store the sprouts (in their cloth blanket) in an airtight glass container. 

Nutritious Fun for the Whole Family

Try growing your own sprouts this Spring. Kids love getting involved in the growing process. Caring for the sprouts ignites their curiosity and excitement about eating the sprouts as well, ushering in enhanced nutrition for the whole family. Whether delicious toppers to salads and soups, or hearty additions to sandwiches and burritos, sprouts can enhance most any meal. Homegrown sprouts are exceedingly inexpensive to grow, the pinnacle of environmental sustainability (no plastic containers, fertilizer or pesticides), a nutritional mecca, a subtly sweet and crunchy delight, and a joy to watch unfurl. Happy sprouting! 

Healthy Mouth, Healthy You!

Our mouth, gums, tongue, and smile reign as reflections of whole body health. 

Yet today, tooth grinding, tooth decay, and gum disease - including inflammation, bleeding, and recession - run rampant. In fact nearly half of adults over 30 harbor gum disease, as do over 70 percent of adults over 65. Gum disease correlates with increased risk of a plethora of health challenges from heart disease to Alzheimer's, depression, sinus infections, stroke, and diabetes. Research also suggests pregnant women with gum disease are three to five times more likely to birth preterm, low weight babies. 

The inflammatory microbes that gather and grow in the mouth can access the entire digestive system - traveling the gastrointestinal tract through the esophagus, stomach, intestines, and colon. Further, they can access the entire body, including the brain, by slipping into the bloodstream. Accordingly, poor oral health enhances systemic disease. 

Not only does western medicine highlight the connections between oral health and systemic mind and body wellness, but Chinese and Ayurvedic medicine do as well, and have for millennia. In fact, both Chinese and Ayurvedic practitioners gain meaningful understanding about which systems of the body are imbalanced by observing the tongue alone. Its color, coating, moisture, degree of swelling, texture, sublingual veins, and cracks all inform the trained practitioner, providing important clues to physical and emotional wellbeing. 

The 5000 year old Ayurvedic tradition offers a legacy of oral dinacharya (the Sanskrit term for daily self care rituals that help support optimal wellness). These practices - including tongue scraping, oil pulling, gum massage, and whole body self care - can be added to routine brushing and flossing to enhance the health of the mouth, and in turn, the body. 

Tongue Scraping

Tongue scraping is traditionally practiced in the morning before even a sip of water, to help eliminate toxins from the mouth. During sleep our body works to break down damaged cells and regenerate healthy tissues. The waste products (termed ama in Ayurveda) ideally move out of the body via urine, stool and sweat. Excess ama that is not promptly processed accumulates in the body, including in the mouth and on the tongue.

Tongue scraping helps disrupt and remove the bacteria that lead to gingivitis, thus promoting healthier gum tissue. It also freshens breath, improves taste, enhances digestion, and stimulates the large intestine to prepare the body for a regular morning bowel movement. 

A tongue scraper is a u-shaped metal tool (traditionally copper, though stainless steel works well too) with smooth edges that gently scrapes ama off the tongue. Place the scraper as far back on the tongue as is comfortable, drawing it forward along the tongue and picking up coating and residue along the way. Then rinse the scraper and repeat six to eight times. Often, even if the tongue appears clean, the scraper will extract a gray sludge, which over time as the mouth and body become more vital and healthy, will appear clear. 

Oil Pulling

Oil pulling involves plopping a spoonful of oil into your mouth, swishing it around for a couple minutes, gargling, and then spitting it out. The spit at the end is key as oil pulling dislodges and concentrates bacteria that you don't want to swallow and recirculate. Traditionally Ayurveda recommends sesame oil, though coconut oil works excellently too.  Both oils offer antibacterial, anti-inflammatory, and tissue rejuvenating properties. By nourishing the tissues, oil pulling not only strengthens the gums but can reduce jaw tightness and TMJ symptoms.

Brushing & Flossing

Much has been written on the importance of routine brushing and flossing. Though not traditionally part of the Ayurvedic dinacharya, I would consider both to be essential twice-a-day dinacharya additions today.  

In the clinic I have often witnessed a transformation of health in patients who added twice daily flossing to their routine. Not only do I see reduced gum bleeding and sensitivity as patients’ gums heal via daily flossing, but also improved digestion and vitality, with reduced bloating and abdominal discomfort. Your mouth, your digestion, and your life force energy are intricately linked.

Ayurveda would embrace brushing and flossing in the same way it promotes other dinacharya rituals - as opportunities for mediation. Rather than daydreaming while cleaning your chompers, bring your attention to your breath and to the little circles your brush makes as it gently massages your gum tissue and teeth. 

Gum Massage

After tongue scraping, oil pulling, flossing and brushing, wash your hands and then massage your gums in gentle circles with your finger for a few minutes. Like tongue scraping and oil pulling, gum massage has been integral to Ayurvedic dinacharya for millennia. You'll notice your gums transform after only a few weeks, assuming a stronger, healthier texture. By massaging your gums you facilitate blood and lymph flow which helps generate new, healthy gum tissue, and in turn, a healthier you. 

Healthy Eating, Sleeping, and Movement

Though this article focuses on daily oral care routines for fostering mouth health, from an Ayurvedic perspective the root of all health is strong digestion, deep sleep and a balanced life (including nourishing relationships, work, exercise routines, and mindset). By caring for your body you care for your mouth, and by caring for your mouth you care for your overall health and wellbeing.

Resilience

Resilience

Unearthing strength and flow in rough waters

Resilience 

Why are some people seemingly more naturally resilient? Why do some deal more easily with environmental, physical, and emotional stressors?

I was talking with a child psychologist friend of mine the other day about Dr. Thomas Boyce's theory on resilience, adaptation, and sensitivity in children.  Boyce, an emeritus professor of pediatrics and psychiatry at the University of California, San Francisco, likens children's differing abilities to survive and cope with adversities in their lives to plants' varying abilities to thrive in poor soil. 

He posits that many children are "dandelion" children. Like dandelions they demonstrate repeated and remarkable resilience, thriving in challenging environments and weathering adversity well. 

Conversely, he asserts that a smaller percentage of children are "orchid" children. Orchids flourish spectacularly under specific supportive environments but are more vulnerable to the stressors of their worlds. Sensitive souls, they are more affected by their environment - whether healthy or unhealthy - than their dandelion siblings are. Accordingly, in the face of adversity they suffer markedly more mental and physical health consequences.

Of course, many children fall somewhere in the middle. Children inhabit a wide spectrum of sensitivity and resilience levels. And I would suggest that adults do too.

How fluid are our baseline sensitivity and resilience levels? How can we effectively bolster both? After all, each is an asset. 

Sensitivity allows us to be present with the subtle; it enables us to connect with, be moved by, and respond to small changes and realities in our world. And resilience enables us to conjure the inner strength to weather challenge and disappointment (without numbing or smothering our sensitivity). Clearly buttressing both could only benefit.

Those sensitive souls (orchids!) among us can feel easily overwhelmed in the modern world, as sounds, lights, electromagnetic waves, smells, and environmental toxins reign with an intensity and pervasiveness that our ancestors never encountered. The incessant din of freeways, roar of airplanes, negativity in the news, encounters with fabrics full of fungicides, contaminants in our drinking water, pesticides in our foods, and virulent viruses overload the systems of those more sensitive first. Others move through the same world, yet remain seemingly minimally affected.

As an acupuncturist and holistic healthcare practitioner, I have the privilege of working regularly with the sensitive among us; those who long to feel heard and understood when they feel affected by their environment; those who yearn for greater resilience.

Changes in lifestyle can powerfully build resilience over time. As author Annie Dillard eloquently reminds us: "how we spend our days is, of course. how we spend our lives". Spending extended time in environments that nourish our nervous systems and offer refuge from overstimulation, help us better cope with heightened stimuli when we do encounter it. Nature walks in the wilds, quiet time alone, nourishing food, and deep rest all help. So too do practices that simultaneously cultivate strength and sensitivity such as yoga and qi gong. And turning toward that which brightens your spirit, captures your soul, and aligns with your sense of purpose, immeasurably ups vitality and resilience. I see it every day in my practice.

But plants help too, and I often recommend herbs as part of a holistic plan to cultivate stress resilience in my work with patients. Sometimes they serve a springboard to help patients get to a spot where they can sustainably make more of the lifestyle shifts above. 

Plants adapt to withstand environmental challenges from drought to pests, parasites, viruses, bacteria, poor soil, and temperature extremes. They teem with phytochemicals to aid them in their endeavor to survive and thrive, and humans can benefit from consuming these plant medicines as well.

There are dozens of plants widely appreciated by herbalists to help specifically with building resilience under stress (whether physical, environmental, hormonal, or emotional). Each of these herbs boasts unique strengths and properties, so it can be helpful work with a practitioner well schooled and practiced in their distinctive assets, who can help you with how much to take and in what combination. 

Here are three of my favorites. (Though of course, as always, I would recommend working with a practitioner before diving in).

Ashwaganda

Ashwaganda is a plant native to India and the Middle East. Its root has been heralded for thousands of years as a builder of physical and sexual vitality, nervous system ease, and resilience to stress. In addition to helping herald healthy energy throughout the day it also facilitates restful sleep. It can help foster a greater sense of calm after taking it for a couple days, and after taking it in small doses for several months it helps cultivate a heightened ability to withstand stressors. It is neutral to slightly warm in temperature, and is mildly drying, so for those who already tend to feel extra warm and dry, it is best taken in combination with other balancing herbs.

Shatavari

Shatavari is lauded in Ayurvedic medicine, and now much more widely, as the queen of herbs for the female reproductive system (though it can certainly rejuvenate men as well). Shatavari is gently moistening and cooling. It can help the reproductive system function optimally, even under stress, fostering healthy and easeful menstruation, ample lactation in new moms, and an easeful transition during menopause. It is grounding and nourishing and helps build resilience to stress.

Tulsi

Whereas the roots of ashwaganda and shatavari are traditionally used medicinally, it is the leaves of tulsi that are especially prized. In India, Tulsi is valued culturally and spiritually to such an extent that it is oft planted by the front door, welcoming visitors with its sweet, earthy aroma. Traditionally tulsi is taken to aid in a different kind of resilience - resilience to cold and flu. It is taken, typically as tea, at the onset of flu symptoms (such as chills). The herb warms the body and induces sweating. It supports the respiratory system and fosters healthy circulation. After drinking the tea it can be helpful to head to bed or take a long nap. I find I generally feel better when I wake! 

Whether you most identify most with the dandelion or orchid within, it is possible foster both sensitivity and resilience through daily, weekly, monthly, and yearly habits, and with the aid of potent herbal allies. Imagine a world where everyone builds both sensitivity and resilience!

Reishi (and Cousins) – Fabulous Fungi!

What do you picture when you imagine "fungi"? Grocery bins replete with button and shiitaki? Mushroom tops dotting decaying logs in a deciduous forest grove?  Chantarelles sauteed in butter - an umami delectable? A stubborn toenail infection? A psychedellic portal? The first organism to colonize land over 1.3 billion years ago? The source of Penicillian? A potent medicinal tea?

Fungi are all of these and more. Home to an estimated 1.5 million fungal species (six times the species of plants!) - our planet is filled with fungi whose properties and functions are enormously diverse. Perhaps the most well known fungi in the herbal healing world is Reishi (known as Ling-Zhi in Chinese Medicine). Reishi is the Japanese name for Ganoderma lucidium, a species of mushroom native to Asia where it has been revered for its healing properties for over 2000 years.

Though Ganoderma lucidium does not grow wildly in the Pacific Northwest, two of it's close cousins - Ganoderma applanatum and Ganoderma oregonense - do!  All three Ganodermas are hard, woody, shelf mushrooms that harbor darker tops and white underbellies speckled with pores, rather than gills. All three break down decaying trees, thus returning vital nutrients to the soil and relaying water, minerals, sugars, and carbon to neighbor plants in need. And all three boast beneficial medicinal compounds.

Ganoderma lucidium (Reishi)

Chinese medicine practitioners know Ganoderma lucidium as a key support for patients seeking balance in a stressful world. I value it for its two-fold ability to not only calm and relax the mind and body, but to simultaneously engender energy and vitality when consumed in small doses over time. Whereas many herbs target specific body systems, Reishi cultivates whole body wellness. It supports the cardiovascular system, respiratory system, immune system, digestive system, and emotions.

For centuries, Chinese medicine practitioners have lauded Reishi for its ability to help folks stay healthy and resist disease. Recent research reveals why. Studies suggest Reishi possesses antibiotic properties (enhancing resistance to streptococci, pneumococci, e-coli, and more), immune boosting properties (augmenting monocytes, macrophages and t-lymphocytes) and cancer fighting properties (upping production of tumor fighting molecules interleukin and interferon). In one in vitro study of 58 mushroom species, Ganoderma lucidium was found to be the most effective at fighting cancer cells, yielding apoptosis of rodent and human tumor cells including bladder, liver, lung, prostate, cervical, and ovarian. Ongoing studies support Reishi's potential for aiding in cancer prevention and possibly even treatment.

Ganoderma applanatum (Artist's Conk)

Though you won't encounter Reishi on this summer's NW hiking adventures, you may discover its cousin Ganoderma applanatum (Artist's Conk) on a decaying hardwood tree or downed poplar, maple or alder log. In fact one literally fell on my boyfriend's foot when he was measuring a hardwood tree in a South Puget Sound forest yesterday as part of a carbon sequestration assessment. Of course I'm very much excited to turn this conk into a tea and share in its goodness! Like its Reishi cousin, Artist Conk is woodlike and too hard to chew. Instead, those fortunate to find this fungus can consider sustainably harvesting it, drying it, and preparing it as a tincture or tea. 

Whereas Reishi is an annual (growing and then dying each year), Artist's Conk, a perennial, adds new growth each year in the form of a furrow, such that the number of its furrows indicates its age - similar to a tree's rings!  The conk can live and grow for decades, occasionally reaching over 30 inches across, and can be found adding beauty to forests year round.

Artist's Conk is known to teem with many of the same health promoting chemical compounds as Reishi, including beta-glucans and triterpenes.  Research suggests that beta-glucans - potent immunomodulators found in mushrooms, seaweeds, oats and barley - could not only enhance the function of macrophages and natural killer cells, but also play a role in reducing hypertension and insulin resistance. Triterpentines have likewise been described as immunomodulators, and have further been appreciated for their antiviral, antimicrobial, anti-inflammatory and antitumor promise. Historically Artist's Conk has been used medicinally to reduce indigestion and resolve phlegm.

Ganoderma oregonense  (Oregon Reishi)

Whereas Artist Conk can be spotted on local forested trails year round, its cousin Ganoderma oregonense (Oregon Reishi), an annual, comes into its prime in August.  By the end of September it begins to decompose, recycling its nutrients back to the forest floor and supporting a plethora of insect communities.

Despite its name, Ganoderma oregonense is not restricted to Oregon, but dots ancient conifers, with a particular affinity for hemlocks, from northern California to northern British Columbia.

Softer than many of the other 80 known species in the Ganoderma genus, young Ganoderma oregonense can actually be cut, sauteed, and eaten. It is chewy and relatively neutral in taste, ideal for soaking up and potentiating the flavors of garlic and tomatoes.

Compared with Reishi and Artist Conk, little is known about the potential medicinal and nutritional value of this fungi, but DNA similarities suggest it shares chemical properties with its medicinal Ganoderma relatives.  I look forward to learning more about its potential role in human health as ongoing research findings come to light. Until then, I appreciate this local conk for its rare red hue amidst a forest of greens and browns, for its vital participation in old growth forest ecology, and for its relatively soft, chewy flesh.

Next time you encounter the term "fungi" I hope you perceive it with a new appreciation for the potent healing power of Reishi, and an awareness of its local NW cousins.

Pregnancy & Acupuncture

Last year I wrote about the role acupuncture can play in fostering fertility and in preparing for pregnancy. Now I'm excited to share some the important ways acupuncture can support woman during pregnancy itself.  Joyful anticipation and excitement as well as anxieties and physical challenges abound during pregnancy. Gathering a strong support team to lean on throughout this life changing transition is vital; your acupuncturist can be a key team member.

Nausea & Vomiting

Studies show that nearly eighty percent of pregnant women experience nausea during pregnancy, while sixty percent endure some vomiting. A much smaller subset of women suffer from extreme morning sickness (hyperemesis gravidarum) with persistent vomiting and accompanying dehydration, dizziness and malnourishment. Pharmacologic options for management of nausea and vomiting associated with pregnancy are limited, due to safety concerns for the growing fetus. Fortunately, randomized controlled studies and acupuncture's ancient lineage of case studies corroborate the safety and effectiveness of acupuncture treatment for this nearly ubiquitous pregnancy predicament.

In my clinic I regularly utilize acupuncture not only for treatment of, but for prevention of nausea as well. Why be nauseous at all?  And I provide patients with acupressure knowhow to treat themselves at home. Staying hydrated, eating smaller more frequent meals (focusing on foods that feel tolerable to the tummy and nose), and incorporating ginger or peppermint herbal tea all help with nausea prevention.

Chinese medical wisdom discerns between fresh ginger root and dried ginger (spice or tea bag) in its anti-nausea efficacy. Choose fresh ginger. Slice off a quarter-sized piece of the root, and boil it in water for a couple minutes before allowing it to cool and then drinking the tea. There are other options as well. For example, women with “stomach heat signs” (some examples of which include feeling excessively warm with heartburn or constipation) often find peppermint tea to be more helpful than ginger.   

Back & Pelvic Pain

The most frequently cited pregnancy complaint after nausea is pelvic and back pain. Meta analysis of controlled studies concludes that acupuncture significantly reduces pain levels and enhances functional ability to move freely and carry out daily tasks, improving quality of life for pregnant moms with low back and pelvic discomforts.

After fourteen weeks of pregnancy a woman's pelvic ligaments begin to soften and stretch to allow pelvic accommodation of the growing fetus, and to prepare her body and pelvis for labor.  As her baby grows, mom’s posture naturally changes and she appropriately gains weight. All of these shifts stress back and pelvic muscles and joints, prompting pain. When untreated, the associated discomfort tends to increase in frequency and severity as mom progresses through her pregnancy. Acupuncture safely promotes healthy blood flow to the back and pelvis, reduces inflammation, and relaxes sore muscles, significantly relieving the tension.

Emotional Challenges 

Motherhood is a momentous and often emotionally charged life transition. Mothers-to-be may experience a sense of euphoria after the confirmation of a long anticipated pregnancy. They often also grapple with anxieties around potential miscarriages, baby’s fetal health, and the fears of upcoming labor.  Other concerns may relate to management of a work-home-life balance and shifting relationship dynamics once the baby has arrived, not to mention certain hesitations around bringing a child into today’s world. Rapidly changing hormones of pregnancy not only transform women’s bodies and spirits, but can exacerbate emotional changes as well.

 It is huge for mothers to be to come to acupuncture knowing they have a completely confidential supporter who is fully present, listening to and rooting for them. Needles aside, this support helps women find a measure of comfort. 

 The addition of the needles heralds a cascade of chemical and physical changes (including the release of beta-endorphins and the activation of the parasympathetic nervous system) that usher in a sense of relaxation. Some describe their experience during acupuncture as an enhanced sense of wellbeing or a feeling of floating. Some joke with me afterwards that they'd like to stay on the table all day and have me wake them in the morning. They feel a lifting of anxieties and a broadened perspective such that they can better embrace today.

Often I'll teach supportive home practices including meditation, breathing techniques, and lifestyle or nutritional choices that foster wellbeing. For example, a cup of lemon balm tea can be calming, comforting, and delicious! 

Labor Preparation

Anxieties surrounding upcoming labor are nearly universal, especially among first-time expectant moms. Acupuncture has been shown to not only ease concerns, but also foster optimal fetal positioning for labor and vaginal birth.  Numerous studies show that acupuncture combined with moxa (an herb used externally on or near specific points on the woman's body) significantly increases the likelihood that a breech (head up) baby will flip into optimal labor positioning (head down). While most babies naturally settle into the cephalic presentation (head down) by the 35-36th week, if the baby remains in the breech position later into pregnancy, acupuncture has been shown to help the baby to assume the preferred cephalic presentation.

Acupuncture and moxa also help prepare the cervix for vaginal birth. Ideally, the cervix will ripen, becoming soft, pliable and thin before it begins to dilate when labor initiates.  Meta-analysis of randomized controlled studies indicate that acupuncture aides in cervical ripening, which in turn significantly reduces the number of days between the determined due date and delivery.

 But preparing for labor extends beyond optimizing the baby's position and mom's cervical readiness, to the building and harnessing of mom’s strength, stamina, and emotional readiness to give birth. When a woman is well rested, well nourished, and emotionally prepared, the birthing process (and postpartum experience) are inherently enhanced. Accordingly, in my clinic, focusing on sleep, digestion support, and mind-sprit ease throughout pregnancy and the labor preparation period are paramount objectives.

And Beyond

Other common pregnancy-related issues for which acupuncture can be helpful include constipation, heartburn, edema, headaches, and other body aches and pains. Next time you or your sister, daughter, friend, or partner prepares to bring a new life into the world, encourage her to consider adding a pregnancy informed acupuncturist to her support team. I have no doubt she will be grateful.

The Power of Breath→

We breathe 15,000 to 20,000 times every single day, and the way we do transforms our experience of life. Via nose or mouth, right nostril or left, belly expansion or chest expansion, longer inhale or longer exhale, rhythmically or erratically, slowly or quickly, mindfully or inattentively, the way we choose to breathe (and it is a choice) is powerful.

In 2022 I took a year-long breathwork course with Seattle yoga teacher and Ayurvedic counselor Ellie Rose that remodeled my understanding of breath. As part of the course, our crew of twelve yoga teachers committed to daily breath awareness and pranayama (breath practice), attending to and intentionally modifying our breath 20 minutes a day, and often more.

Throughout the course I observed tremendous changes in myself and my colleagues, as we shared our experiences and inspired one another to keep at it. One student's frequent, intense, and longstanding panic attacks stopped without recurrence by month four. Another student was able to cease snoring (according to her auditorily-vigilant app) and wake rested with regularity for the first time in her memory. A third student was relieved of her frequent need for her asthma inhaler. Several students were freed of insomnia. My raynauds syndrome (in which my fingers turned white and blue with stress or mild cold exposure) evaporated. All of us gained energy and vitality. And all of us unearthed an ever-accessible, free tool (breath!) to change our mood and impact our nervous system, inviting ease and vitality.

As Robin Rothenberg emphasizes in her book Restoring Prana, pranayama involves more than mere awareness of breath; it involves active and constructive modification of breath. Whereas awareness of subconscious breathing patterns is an eye-opening first step, tangible, lasting shifts come with a daily practice of breath pattern modulation. Fortunately, pranayama becomes easier and more fulfilling over time, and its fruits nurture every moment of our lives. 

Breath Observation

Begin by observing your own breath with curiosity.  Notice the rhythm of your breath. When is it steady? When does it error toward erratic? How do you breathe when you feel at ease vs. stressed vs. joyful vs. angry? Do you sigh? When? Do you hold your breath at times? When? Do you breathe through your nose or your mouth? Does that change with exercise? How do your belly and chest move when you inhale and when you exhale? I would suggest that you note daily observations in a journal, documenting patterns over several weeks.

Subtle Breathing

There are a plethora of breathing practices that foster wellbeing, each with unique benefits such as relaxation, enhanced energy, improved cognitive and athletic performance, and mood brightening. Some of these practices include short breath suspensions, silent mantra breathing, bee breathing, breath of fire, nadi shodhana and subtle breathing. I find subtle breathing to be especially beneficial, an ideal practice to begin with. 

For the subtle breathing practice begin by taking a comfortable seated position with one hand on your belly and one hand on your heart. Close your mouth in order to breathe solely through your nose. Initiate a soft, slow and rhythmic breath pattern.  Cultivate a subtle quality such that if you place your hand four inches in front of your nose you can barely feel your breath.

Now attend to your belly and chest, fostering easeful movement in your belly and diaphragm yet stillness in your chest. As you inhale your belly expands. As you exhale your belly moves softly in and up (very, very gently engaging your transverse abdominals like you are zipping up snug jeans). Remember to allow your auxiliary breathing muscles above your diaphragm (scalenes, pectoralis, trapezius, and intercostal muscles) to remain at rest.

The goal is to foster a slight air hunger (desire to take in more air) while breathing slowly with complete calm. The air hunger piece is key both because it helps us maintain awareness of our breath, and because it counterintuitively heralds improved oxygenation of our tissues as well as an easeful nervous system. If the air hunger ignites any strain or chaos into your mind or breath, you have reduced your breath volume too much. Maintain an air hunger level only to the extent that you feel you could maintain your lite breath volume and slow, relaxed rhythm, with ease for a long time. 

I invite you to notice how your mindset shifts when you breathe in this subtle way. What other changes do you notice? Does your temperature change? Warmth in your fingers and increased saliva in your mouth can be indicators you're breathing subtly, successfully riding the edge of air hunger. This breath not only invites calm alertness in the moment, but it shifts the set point of the nervous system over time into the parasympathetic state of rest, digest, and heal (versus the sympathetic state of fight, flight, and freeze).

Subtle breathing reduces overall breath volume by about 30 percent which increases blood carbon dioxide levels. This leads to blood vessel dilation and enhanced oxygenation of the cells and organs (due to the Bohr effect), which in turn increases cellular production of ATP, enhancing energy and vitality.

Aim for two minutes to start, working up to 20 minutes a day (or more!). It is normal for your mind to wonder during the exercise, but every time you notice your mind begin to wonder, gently bring your attention back to your breath, returning to the subtle breath and the edge of air hunger.  As you gain proficiency it can be fun to incorporate the subtle breath into other activities such as washing dishes, driving (hands on the wheel of course!), yoga, walking, and even working.

Initially It may be helpful to find a practitioner to provide guidance; I often help patients attend to and shift their breathing patterns now, and they find it transformative. Robin Rothenberg's Svadhaya Breath Journal is likewise an excellent aid in bringing awareness to and unlocking the power of breath. So too is the free ButeykoClinic app. Happy breathing!

Ode to the Moon - Healing in Darkness

“You do not have to sit outside in the dark. If, however, you want to look at the stars, you will find that darkness is necessary. But the stars neither require nor demand it” (Annie Dillard). Seattle’s winter bathes us in nearly sixteen hours of darkness, and eight hours of light. During this time,  the moon and stars reign. From a Chinese Medicine perspective winter is the season of Yin energy, embodied in all things fluid, feminine, cooling, heavy, moist, dark, deep and still. It is a time for introspection with a focus on self-care, healing and wellness.

As creatures of the Earth, darkness nourishes us as much as does light. We need both. It is impossible for one to exist without the other, as how would we recognize the light of the stars without the night sky for sweet contrast? 

There are myriad ways to embrace introspection and wellness during the cold, dark winter, so as to warm and nourish the body and the spirit.  Warm foot baths, self abhyanga, moon-gazing, and warm yoga, when practiced with presence, are forms of healing meditation all on their own.

Warm Foot Baths

Chinese medicine advocates that maintaining warm feet in the winter greatly supports health, particularly if your feet are chronically colder than the rest of you. Don wool socks; pull on cozy boots and slippers and consider warm foot baths. Not only are foot baths delectable, but also they preferentially direct heat to and improve circulation of the lower extremities. The practice calms the mind, preparing you to relax into a deep, nourishing slumber. Furthermore, Chinese medical theory links chronically cold feet with poor digestion as well as deeply rooted fears and anxieties. Regularly nourishing your cold feet with warm baths often yields positive shifts in digestive health.  The practice can also play a role in easing fears, fostering the courage needed to deal with them. 

Self-Abhyanga

Abhyanga refers to an oil massage infused with healing herbs. It is a modality rooted in Ayurveda (the traditional healing system of India). In Northwest winters I prefer to use Vata Oil from Banyan Botanicals as it is gently warming, deeply moisturizing and grounding to the nervous system. If you’re interested in an herbal oil to balance your specific mind and body constitution, consult a qualified herbalist near you! Or you could indulge in a self-massage with a neutral (non herbal-infused) oil such as jajoba oil.  I recommend gently warming the oil. Begin the self-massage at your scalp. Massage all parts of your crown with your fingertips. Then massage your entire body, top to toes, allowing the oil to fully absorb. Massage your arms, legs, fingers, and toes with long strokes, and your joints (shoulders, elbows, wrists, knuckles, hips, knees, ankles) with circles. Then wrap up in a robe and allow the herbal oils to soak in for 20 minutes before showering off. 

Moon Gazing

In the winter, the moon shines in clear skies by late afternoon or early evening, sharing her light and enabling us to connect with her daily. Moon gazing reminds us of our connection with the universe and with nature, helping us bring our concerns into perspective. As you gaze, your breath tends to slow and your parasympathetic nervous system engages, prompting a sense of calm, facilitating digestion, healing, and intuitive knowing. On my walks home from work, and on my evening walks with my pup, I make a practice of stopping to connect with the moon, observing her and her reflection on the lake.  Crescent, to quarter, to full, we can both appreciate her subtle shifts and feel held in her nightly presence; even when obscured by clouds, some of her light often shines through. Explore nightly moon gazing before returning home to darkness, allowing the moon, and perhaps some candlelight to be the last luminessence you see before bed. Observe how you sleep and how you feel when you wake.

Warm Yoga

In the depths of winter, it is particularly important to balance the cold environment with movement that warms and invigorates the body. Many movement practices accomplish this and warm yoga is one of my favorites. The yang of vinyasa practice (a dynamic flow linking yoga asanas and breath) enables us to better savor the yin of shavasana (rest pose) at the end of practice. It also enables us to delight in and be at peace with the yin (dark, cold, still) of the season. Lately I’ve been appreciating Sol Yoga in Leschi for its gentle warmth, and candle-lit ambiance – a cacoon of a space in the winter darkness that invokes a meditative presence. The warm environment enhances circulation to the muscles and extremities, preparing them for safer mobility. The key is balance and gentle warmth. If the space is too hot, or your practice too exertional, excessive sweating may leave you feeling depleted. It’s helpful to begin with a gentler class and it’s important to listen to your body.

Essayist and poet, Annie Dillard, reminds us of the necessity and allure of winter, reflecting: “The dark night into which the year was plunging was not a sleep but an awakening, a new and necessary austerity, the sparer climate for which I longed. The shed trees were brittle and still, the creek light and cold, and my spirit holding its breath” (Annie Dillard). Our souls yearn for darkness as much as light, and it is from this darkness and cold that we can shed what is no longer needed, easing ourselves into the promise and newness of spring.

Gut Microbiota - An Ecosystem Within Us

Each of us is a walking ecosystem

Each of us is a walking ecosystem. Though we may identify as human, the microbes within us outnumber our human cells. In fact, only ten percent of the cells within us are human; the rest are microbial.  From a genetics perspective, we are even more them than us. In fact, 99.5% of the genes in our bodies are actually the genes of the microbes that inhabit our gut. 

It would seem plausible then that our multitudes of microbiota (around a 100 trillion per person) could have an outsized impact on our health and well-being. Cutting-edge research over the last five years demonstrates that they do! Moreover, the specific food we chose to eat modifies our gut microbiota, which in turn transforms our health.

From the dawn of humanity we have coexisted with microbes. These microbes (including bacteria, viruses, fungi, and protists) depend on us for shelter and food. We in turn depend on them for a sizable portion of our digestive prowess, immunity, and even neurotransmitters (which influence our mood and more!). While some biota are harmful, a vast majority coexist with us in a mutually beneficial symbiosis.

These microorganisms make themselves at home throughout our bodies - in our mouth, eyes, nose, vagina, and more - though they are most abundant in our digestive system, specifically in our large intestine (home to 97 percent of our microbes) where they excel at foraging on fiber from our food.

Food Choices Rapidly Shift Our Microbiome

Not all human gut microbial ecosystems are alike. In fact, we each harbor a unique ecological community of microorganisms that changes rapidly (the average microorganism generation is 20 minutes) with the specific foods we consume and the people, animals, plants, and environments we encounter.

Because microorganisms are picky eaters - each species sporting specific plant fiber preferences - biotic populations in our colon grow and shrink based on our food choices. When microorganisms get to eat their preferred fibers, they multiply and when deprived of their predilections their populations are reduced.

So how can we adjust our diet to herald a healthy microbiotic ecosystem in our gut, one that minimizes inflammation and dysbiosis (including gas, bloating, abdominal discomfort, and irregular stools), decreases the likelihood of chronic disease, and enhances longevity and well-being? Science strongly suggests that our gut health is dependent upon diverse microbiotic communities supported by diets brimming with abundant and diverse plant fibers. 

Decades of research show that a high-fiber diet is associated with a reduced risk of cardiovascular disease, type II diabetes, obesity, inflammatory disease, kidney stones, colon cancer, and other malignancies. Now cutting-edge studies  suggest that our gut microbiome plays a key role in those benefits. Whereas animal products, simple sugars, and processed foods are digested earlier in the digestive tract, plant fibers (veggies, fruits, legumes, nuts, seeds, and whole grains) arrive at our large intestine mostly undigested, becoming a welcome meal for microbes. When our gut microbes feast on these fibers, they produce short chain fatty acids and butyrate metabolites, which reduce inflammation, thus mitigating chronic illness.  

The Healthful Impact of Fiber & Diverse Plants & Fermented Plant Foods

But in order for our microbes to produce these helpful metabolites we must eat plants. Lots of them.  

Health-promoting gut microbiota not only flourish with the consumption of diverse plant fibers, but with fermented foods. Recent research, including a study headed by Stanford University researchers Erica and Justin Sonnenberg and published in Cell in August 2022, indicates that diets high in fermented foods (think yogurt, sauerkraut, kimchee, miso soup, kefir, lassi, tempe) both increase microbiota diversity and decrease inflammatory markers in healthy adults. In a seven-week double-blind, placebo-controlled clinical trial, participants who switched to a diet high in fermented foods (eating an average of seven servings per day compared to less than one per day pre-study) experienced a twenty-five percent increase in the variety of gut microbe species as well as a significant, cohort-wide decrease in inflammatory cytokines.

Diets high in fruits, vegetables, and other plant fibers not only nourish us with vital nutrients, they also support the microbial communities that are the foundations of our health.  A fun way to increase the number of plants that you consume is to keep a log awarding yourself one point per plant, aiming for a minimum of thirty distinct plants per week. It's not as hard as you might think! Yesterday I ate forty-five unique plants in a single day in three delicious, nutritions home-made meals and felt incredible, 

Adding plant fibers can be a healthfully rewarding and creative process. In fact, you can simply uplevel meals you already enjoy, adding additional fruits, veggies, whole grains, nuts, and beans to your favorite soups and salads. You can even uplevel simple staples like oatmeal. Annie’s Oats is one of my favorite autumn morning meals, full of diverse plant fibers. Soaking and fermenting the oats overnight before cooking can add bonus benefits for your microbiome.

Annie's Oats: A Morning Microbiome Multiplier! 

- 1/3 cup gluten-free oats (pre-soaked overnight with 1 cup of water and 1 tsp of yogurt to ferment)

- 2 Tbsp chia seeds

- 2 Tbsp flax seeds, ground

- Handful of raisins or blueberries

- 3 dried mission figs, sliced

- 1/2 cup of toasted walnuts

- 1/4 cup toasted coconut 

- 1/4 tsp fresh ginger, chopped

- 1/2 tsp lions main mushroom powder

- 1/2 tsp turkey tail mushroom powder

- 1/4 tsp whole fennel seeds (fresh from my garden!)

- 1/4 tsp cinnamon powder

- Pinch of cardamon, cloves, nutmeg, sea salt, turmeric, and black pepper.

- 1/2 tsp ghee

- Water (to desired consistency)

 In the evening, put the oats in a cup of water, stir in a teaspoon of yogurt, and place the mixture on the countertop overnight to ferment. In the morning pour out the soak water to reduce phytic acid and improve digestibility. Add in the rest of the ingredients as well as plenty of water and bring to boil. Reduce the heat and simmer on the stove top for 10 min, stirring regularly. Enjoy your fermented fiber-fulled breakfast, brimming with 17 plant points!

What's Fascia Got To Do With It?

A human form approaches in Volunteer Park. They're 100 yards away, too far to decipher clothing, hair, skin, eyes. You sense a youthfulness. What brings you to that conclusion? 

Perhaps you infer youthfulness based on fluidity of movement. From a distance, the grace and suppleness of the approaching form are palpable. Youthful tissues team with vitality; they are well hydrated and elastic and allow movement with a corresponding sprightly vigor. Aging tissues tend to be dry, contributing to body, joint, and muscle stiffness. How can we foster healthy, hydrated tissues into old age, translating into fluidity and freedom of movement? And how does fascia play a role?

A Ubiquitous, Continuous Web

Fascia is a ubiquitous, continuous web of silvery-white material that penetrates every muscle, envelops every organ, covers every nerve, and coats every bone. Until recently it was thought to be inert, lifeless. But in actuality, it is much more than a mere wrapper. It is a complex, self-regulating organ that both separates and interconnects every structure within our body, facilitating deft communication between the musculoskeletal, circulatory, lymph, and nervous systems.

The most superficial layer of fascia lies directly under the skin, separating skin from muscle, enabling the muscles and skin glide smoothly across one another. Deep fascia - more dense and fibrous - coats the muscles, organs, nerves, and brain. But fascia does not stop there. The electron microscope elucidates that fascial fibers divide into smaller and smaller branches, penetrating the cell walls, and ultimately the walls of the nuclei themselves.  

Fascia is both fiber and fluid. Like gel or honey it harbors particles of solid suspended in liquid. 

Its fibrous portion consists primarily of collagen (which gram for gram is stronger than steal) and elastin. These building blocks infuse it with tremendous strength and flexibility, enabling it to bend and stretch (rather than break) to accommodate load.

Its fluid portion (ninety percent of which is water) thrives as a highway for nutrients, immune cells, and more. It hosts chemical and molecular exchanges between blood and lymph, transports nutrients, and facilitates cellular remodeling.

Because every fiber of fascia in our body is connected to every other fiber via the fascial web, the fascia acts as our body's intranet, a corporeal communication network that ensures every cell is in communication with every other cell. When one fiber of the web is tugged, mechanical and chemical signals move through the fascial web and the entire organism responds.

But not only does the facia facilitate communication throughout the body, it also harbors fibroblast cells (the most abundant cell in the fascial matrix) which respond to stretch, vibration, and load by remodeling the facial structure. Fibroblast cells are architects and builders. When tension is high, or movement patterns are habitual, fibroblasts produce more collagen to fortify the matrix, reorganizing and rebuilding in response to the direction of force. Conversely, when movement is minimal fibroblasts produce fewer fascial cells. Clearly then, musculoskeletal injuries as well as repetitive use patterns truly change our facial web and ultimately our posture. 

In young, healthy humans, the fibrous portions of fascia move relatively freely through the facial fluid. However, when fascia is strained via years of habitual movements, the facial fibers fortify themselves to help support our habits, sticking together and forming adhesions and scar tissue. This ultimately restricts range of motion.

Unlocking Facial Adhesions & Minimizing Scar Tissue

There are many methods of unlocking facial adhesions and minimizing scar tissue so we can move, flow, dance through life more freely.

First though, let's work to prevent undue adhesions (which usher in body stiffness). Healthy inputs (foods and fluids brimming with nutrients and hydration - especially fruits and veggies) and healthy outputs (regular and complete poops) are key to replenish the fluid portion of fascia. Daily movement, including the generation of internal body heat, is also a must.

Heating fascia decreases its viscosity, making it less sticky and thick, and more transformable. So to open stuck fascia, heat helps. A heated space helps us discover more depth in our yoga poses; a warm morning shower helps alleviate body tightness; "warming up" before intense physical activity makes us less prone to facial tearing and injury.

By moving in ways that engage all of our fascia from finger tip to pinky toe we facilitate freedom and mobility in our tissues. Yoga, qi-gong, movement practices like Feldenkrias, and free-form dance are fantastic. Yin yoga, in which postures that play with the edge of fascial restrictions are held for over three minutes, is especially useful because it stimulates fibroblasts near the restrictions to produce hyaluronic acid (or hyaluronan) which lubricates collagen and elastin, promoting glide and easing local adhesions.

The key is to bring our awareness and curiosity to spots that feel stuck, and gently explore moving into these areas of resistance. Our breath is a particularly powerful tool as we can guide it with our intention and attention to areas of tightness, continuing to breathe until we feel release. 

There are many other helpers to minimize fascial adhesions. In my practice I use acupuncture to release tight fascia, locating spots of particular tension and releasing them, allowing the opening to reverberate through the facial web. Cupping, an ancient modality brought to wider American attention by swimmer Michael Phelps in the 2016 Olympics, is a faithful fascial reorganizer. Rolling on lacrosse balls and foam rollers can release fascia. So too can all types of bodywork and physical therapy.

Before and after fascial work extra hydration is important. This is because the dense, tightly wound fibers at adhesion sites have reduced the local flow of fascial fluid (imagine a beaver dam) such that cellular debris and bacteria have built up. When facial flow is restored water helps the body flush out and process these materials. 

By caring for our fascia, preventatively and in response to injury and adhesion, we can move with supple grace even in older age. 

Stinging Nettle – Medicinal and Delicious!

Natural plant medicines abound, growing indigenously and robustly, without help of hand or hoe, in northwest Washington backyards. One of my personal favorites, ushering in the spirit of spring, is stinging nettle.

Stinging nettle (Urtica dioica) lives up to its name.  The tiny hairs that cover its leaves and stems have high silicone content, making them brittle. When you brush up against its foliage, the sharp tips of its hairs break off and enter your skin releasing chemicals, including serotonin, histamine, and formic acid, eliciting a stinging or tingling sensation, sometimes accompanied by raised bumps.

Before you vow to steer clear of this hive-heralding herb, know that urtication, the practice of deliberately and gently stroking painful joints with nettles, has been used across cultures for millennia as treatment and pain relief for inflammatory conditions including osteoarthritis and rheumatoid arthritis. Controlled studies have found pain and disability from osteoarthritic fingers to be significantly reduced by one week of daily contact with this native stinging herb. Though some nettle-induced tingling ensued with the brushing, 85% of participants said this was an acceptable side effect and half preferred urtication to their usual pain relief medication.

If massaging your skin with stinging leaves doesn't appeal, I don't blame you. You can still appreciate nettle's nutritional and medicinal nature by first removing it's sting. Simply boil it, cook it, dehydrate it, or blend it, and nettle's needles will no longer burn. You may then safely savor nettle tea, nettle pesto, nettle soup, or myriad other nettle concoctions.

Exquisitely timed, nettles sprout from the earth in early spring just as seasonal allergies from grasses, trees, and pollen accelerate though the human population. Fortunately, one of nettle's medicinal virtues is hay fever relief. Nettle tea (fresh or dried leaves boiled for 10 minutes in water) sipped throughout the day can soothe allergy symptoms including red and itchy eyes, sinus inflammation, and nasal mucus and congestion. 

Nettles also render reprieve from symptoms of benign prostatic hyperplasia (BPH), a condition common in older men in which an enlarged prostate creates difficult, urgent, or dribbling urination. Studies demonstrate that nettles taken internally can reduce these urinary problems both short and long term without side effects.

In addition to fostering pain relief, reducing inflammation and hay fever symptoms, and easing urination difficulties, studies suggest that stinging nettle can act as a natural blood thinner and diuretic, and mildly lower blood sugar and blood pressure as well. Nettles are replete with antioxidants, vitamins, and minerals, and when eaten fresh (after processed to neutralize the stinging hairs, of course) they bestow some of their natural vitality to you. I do recommend consulting with a qualified healthcare practitioner before incorporating nettles into your life, especially if you are pregnant, nursing, or on medications.

In order to partake in the magic of this springtime herbaceous beauty, you must first locate it! It grows in abundance throughout the Pacific Northwest in moist areas and along lakes and streams both at sea level and in the mountains. In fact I spotted a patch just outside the Washington Park Arboretum yesterday!

Stinging nettles appear in clusters with leaves growing in opposite pairs on square stems. The leaves are variously round or long and narrow, but always form a sharp tip and present with serrated edges. I’ve seen these plants grow over six feet tall, but I regularly observe them in the two to four foot range. Simply pluck the top three pairs of leaves (wearing gloves to protect your fingers) on plants that have not yet flowered.  Place these nettle tops in a bag to bring home, remembering to inhale and savor the herb's energizing aroma.  Be sure to collect from patches that have not been sprayed with pesticides and are free from industrial and conventional agricultural runoff. Also, harvest modestly and thoughtfully, leaving most of the plants to grow and propagate, encouraging the patch's sustainable future. If you love nettles as much as I do, you may also opt to grow them in your backyard (if they aren’t growing there wild and free already).

Happy nettle hunting, tea-sipping, and pesto eating! 

NW Nettle Pesto

Ingredients

• 4-5 cups blanched local spring nettle leaves and stems (or 2 cups dried organic nettle leaves)

• 1 cup toasted organic walnuts, pine nuts, or hemp seeds

• Juice from 1 medium-sized lemon

• 1/2 tsp. finely ground sea salt (or to taste)

• 7 peeled organic garlic cloves (or to taste!)

• Fresh ground pepper (to taste)

• 1/4 cup organic extra virgin oil (or to desired consistency)

• A touch of any other culinary herb that calls you, for added variety, verve, and nutrition. Kitchen herbs that play well with the pesto in my experience include: rosemary, thyme, cilantro, and basil

Directions

1. Place nettle leaves in a pot of boiling water for 90sec (to neutralize stinging hairs). Be sure to wear gloves to handle the un-boiled nettles (if you don't want to get stung). Promptly remove the nettles and place them in a cold water bath (to bolster their brilliant green color).  Once nettles have cooled (about 3 min) remove them by the handful, squeeze out the water, and place them on towel to dry

2. Toast seeds or nuts (in frying pan or oven) until golden brown

3. Combine nettles and remaining ingredients (except olive oil) in a food processor or blender and blend until ingredients form a paste

4. Slowly pour in the olive oil, continuing to pour and blend until desired consistency is reached

Enjoy! This wild, local, seasonal pesto is a wonderful crudite dip for slices of raw carrots, celery, cucumbers, and daikon root. You can also use it a sauce, adding savory, medicinal NW spring deliciousness to your pasta, chicken, tofu, or grilled veggies.

Gut Health - An Ayurvedic Perspective

Maintaining a healthy digestive system is important to overall vitality and wellbeing. Digestive imbalance presents in various ways. Examples of discomforts after eating include: gas, bloating, acid reflux, mucus and congestion, constipation, loose stool, rashes, cloudy head, lethargy, and irritability. The precise presentation pattern suggests the root of imbalance, thus intimating the remedy.  In Ayurveda (the 5000 year old system of wellness in India) the solution is individual and nuanced, yet potent. It begins with an understanding of dosha.

How Doshas Factor Into Gut Health

In order to comprehend dosha, it's important to recognize that from an Ayurvedic perspective, all people and things (biotic and abiotic) are composed of five elements - space, air, fire, water, and earth - in varying amounts. The three doshas - vata, pitta, and kapha - are specific combinations of these elements. 

Vata dosha is comprised of air and space. 

Pitta dosha is made up of fire and water. 

Kapha dosha consists of earth and water. 

The relative predominance of each dosha in the digestive system influences appetite, digestion, absorption, and elimination. When one dosha is in excess, corresponding digestive symptoms can result.

Digestive Vata

Vata, made up of air and space, is the lightest, coldest, driest, most mobile dosha. Excess vata in the gut results in a tendency toward gas, bloating (with corresponding belly discomfort), constipation, and a lightheaded feeling when hungry.

To encourage digestive balance and minimize these symptoms we can favor foods that soothe vata, and minimize meals that vitiate vata.  Foods to reduce during gas and bloating are light, cold, dry, bitter and astringent. These include snacks like crackers and popcorn, most beans, iced drinks, and excess raw food and ruffage.

In order to actively soothe digestive vata, consider adding substantive, warm, moist, and subtly sweet foods, such as warm soups, broths, stews, oatmeals, and kitcheries, all with warming spices. A hint of sea salt, and a splash of sour also benefit. Maintaining a routine and cultivating serenity within a comfortably warm environment further calm vata symptoms.

Digestive Pitta

Pitta, made up of fire and water, is the warmest and most intense dosha. When excess pitta predominates, we are prone to acid reflux, loose stool, sharp appetite, and even rashes. We may also tend to feel "hangry" - irritable and short – when missing a meal. 

Foods that should be reduced when pitta symptoms are present are hot, pungent, spicy, salty, and sour. These include garlic, raw onions, chilis, jalapeños, and vinegar. Processed foods (typically salt-laden), fried foods, most cooked oils (except ghee and coconut oil), and alcohol are also best avoided. So too are stimulants including caffeine and nicotine.

Dietary alterations which pacify pitta and restore digestive ease include cool, astringent, bitter, and subtly sweet foods such as a plethora of raw or lightly cooked veggies and fruits. Beans and cooling herbs and spices like cilantro, coriander, fennel, and cardamom are also balancing. The raw green ruffage that challenges the vata gut actually balances excess pitta. A cool environment and a focus on going with the flow, soothe pitta symptoms too.

Digestive Kapha

Kapha, made up of earth and water, is the heaviest dosha. When kapha dominates the digestive system, there is a tendency toward lethargy after meals, brain fog, decreased motivation, and possible congestion and mucus. Earth and water mixed makes mud, and our bodies and minds indeed feel muddy and sticky with elevated kapha.

Foods that amplify kapha include heavy, sweet, oily, and cold foods such as ice-creams, dense and sweet desserts, pastries, cheeses, fried foods, and excess nuts.

Modifying meals by adding light, warm, dry, stimulating, spicy foods mitigates kapha. When kapha predominates, a little caffeine can be helpful (which cannot be said for other doshic imbalances). Overeating exacerbates symptoms; whereas reducing meal quantity and frequency, allowing ample time for complete digestion, helps. Stimulating activities as well as moderate to vigorous exercise aid reduction of kapha symptoms as well.

Conclusion

Many people suffer at times from digestive imbalances, experiencing gas, bloating, acid reflux, mucus, constipation, loose stool, rashes, lethargy, or irritability. By recognizing how specific symptoms correlate with Ayurvedic doshas, dietary shifts can be made that reduce the vitiated dosha and restore gut health.

 Many issues outside the scope of this article can contribute to digestive difficulties in addition to the foods we choose. Such factors include environmental toxins like pesticides and herbicides, food-born pathogens, antibiotics, some medications, stress, an imbalanced gut microbiota, poor food combinations, nutritional deficiencies, and inflammation. Professional guidance can help identify and mitigate such factors, promoting a healthy gut.

Serious medical conditions including a range of gastrointestinal and other systemic disorders can produce similar digestive symptoms, so it is important to see a licensed medical professional if symptoms are chronic or intense. A licensed medical provider with additional Ayurvedic training can expand on these ideas with thoughtful, personalized guidance to foster vitality and wellness.

Infertility - Acupuncture & Herbs Can Help

Helping patients prepare for pregnancy, and providing support throughout the process, is one of the most rewarding parts of my practice. 

For parent-hopefuls, the months leading to conception can be replete with pregnancy plans and hopes. For many though, the process is more trying than anticipated. Infertility – defined as the inability to conceive after a year of regular unprotected sex – is increasingly common, affecting 1 in 8 couples in the United States. Many coupes seek assistance initially through their primary care provider or reproductive endocrinologist when addressing their fertility challenges; Eastern traditions also contribute richly in both therapeutic and supportive roles, and should be considered as a first line approach.

 Ayurveda (the traditional medicine of India) and Chinese medicine have long histories of fostering fertility. Whether conceiving traditionally or via routes including donor eggs, donor sperm, and in vitro fertilization (IVF), Eastern medicine provides approaches that address male and female roles, emphasize pre-conception preparation, and diagnose and treat patients’ unique challenges.

Acupuncture, as well as herbal and nutritional support, can set the stage for successful conception among fertility-challenged couples, without need for more invasive and costly IVF or intrauterine insemination (IUI) in many cases.  Furthermore, while fostering fertility acupuncture also calms and revitalizes.

Eastern medicine works advantageously as an adjunct to Western fertility treatments as well. In fact, acupuncture is often recommended by IVF clinics; as peer-reviewed, published studies indicate that acupuncture before and after embryo transfer increases rates of conception.

Approximately 85% of infertility has an identifiable cause, the most common of which is ovulatory dysfunction (though male factor infertility and tubal disease are also relatively common).

Many women who come to me with irregular or absent periods have also been diagnosed with polycystic ovary syndrome (PCOS) or Hashimoto’s thyroiditis, conditions with which infrequent ovulation is correlated. Other women failed to resume ovulation after years of birth control, or after a pregnancy. Acupuncture and herbs help address each of these situations. Herbs are particularly influential. Beginning work with a provider six months prior to conception (natural or assisted) is ideal, as the preparation period provides time to address underlying patterns.

Polycystic Ovary Syndrome (PCOS)

Anovulation, the most common cause of infertility, is most often due to polycystic ovary syndrome (PCOS). There is no single test that identifies PCOS. Rather, a woman is diagnosed with PCOS when she presents with at least two of the following: (1) a history of menstrual irregularity (2) high levels of androgen (male hormones) and (3) cysts on the ovaries (identified via ultrasound). Symptoms may (though not always) include menstrual irregularity, excess facial and body hair growth, acne, and weight gain.

From a Chinese medicine perspective, PCOS patterns reflect blood stagnation, qi stagnation, and phlegm-damp. Individualized herbs and acupuncture help strengthen the function of the body’s organs in order to mobilize phlegm damp and regulate the qi and blood in the reproductive system, fostering a more regular cycle.

Sometimes Western providers encourage women with anovulatory PCOS to take ovulation-stimulating drugs.  Both controlled studies and my experience with PCOS patients suggest that combining Chinese herbs with Clomid, for example, increases ovulation and pregnancy rates.  For instance, one such study found that Clomid alone augmented ovulation and pregnancy rates to 66% and 37% respectively; whereas Clomid and herbs combined, boosted rates to 87% and 66%.

Other Causes of Infertility

Other disorders which adversely affect fertility include Hashimoto’s thyroiditis and endometriosis, among others. Additionally some women endure recurrent unexplained miscarriages. All of these situations have been shown through studies and my experience to benefit significantly from Chinese medicine and acupuncture interventions.

Though this article focused primarily on the woman’s role in fertility challenges, IVF clinics have estimated that 30-40 percent of infertility or sub-fertility in couples can be attributed to the male partner. Male fertility is often easier to enhance with Chinese medicine than its female counterpart, such that it is prudent to maximize the male half of the puzzle.

Hope

In my work with patients with fertility challenges, almost all have ultimately achieved pregnancy, ushering a healthy baby into the world.  The preconception time is a golden window of opportunity to prepare body, mind, and spirit for baby-to-be. For couples hoping to embrace pregnancy in the next six months I would recommend connecting with an experienced herbal practitioner and acupuncturist with a background in fostering fertility, as a first step in their successful journey toward a healthy baby.Infert