What do our bodies need?

There are a lot of different theories and diets out there for us to try and sometimes it is hard to know what is best for us. In Chinese Medicine food is looked at as so much more than just food, it is looked at as medicine. They truly believe “you are what you eat”. The key in Chinese Medicine is to keep your body “neutral” by eating a balance of cold, cool, neutral, warm, and hot foods depending on your constitution. For example, someone who has too much heat in their body naturally might feel hot, irritable, and could battle constipation. This individual would want to avoid foods that would produce excess heat like beef, coffee, and hot spices. On the opposite side of that spectrum, someone who has too much cold in their bodies naturally might appear pale, have cold hands, looser stools and feel easily fatigued. This individual should avoid eating foods that are cold such as raw vegetables, cheese, and beer. 

Each season affects our bodies in different ways. The winter months tend to be cold, windy, and damp, so our bodies need an enriching diet that warms us up from the inside out with food like dairy, seafood, and meat. Eating cooked foods, including soups and stews and avoiding cold, raw food and drinks will help promote proper digestion and keep the body warm. Inviting warming spices into your cooking will also promote digestion such as cinnamon, cloves, and black pepper. Also, it would be a good ritual to drink warm tea or water an hour after meals to increase digestion, improve circulation and reduce excess mucus. 

According to Chinese Medicine, it is important to have balance in everything we do, including what we eat. Overconsumption of any food can lead to symptoms that cause discomfort like bloating, congestion, increased mucus, and abdominal pain to name a few. Eating a balance of cold, cool, neutral, warm, and hot foods and eating in harmony with the season are two simple ways to maintain wellness year-round.  

Here are two recipes that will invite warmth into your diet this winter season!

• Healing Rice Congee recipe: Bring 7 cups water or chicken stock to a boil and then slowly simmer 1 cup long-grain white rice. Cook for about an hour stirring every 15-20 minutes. Add water if necessary to keep it soupy. Add bone broth, ginger slices, green scallion onions and any type of meat or eggs as desired. Eating a cup of congee at the end of each meal is very potent medicine to strengthen a weak digestive system or a delicious breakfast, lunch or dinner depending on what you add to the congee.

• Reindeer Milk: Try this festive twist on hot chocolate. 1 cup whole milk (If you don’t do dairy, almond or rice milk make fine alternatives.), 1 tsp. cinnamon, ½ tsp. nutmeg, ½ tsp. cardamom, ½ tsp. vanilla extract or 1 tbsp. Cocoa

Helpful Points for Winter Colds

Every major organ in the body is also assigned an energetic pathway in Traditional Chinese Medicine. These pathways allow energy or Qi (pronounced “chee”) to flow throughout the body, which keeps everything functioning properly. When the Qi becomes deficient, excess, stagnant or blocked, then disease can occur. During the season of winter, this may manifest as increased mucous, cough, and lethargy. Points that are helpful to massage when you have a cold that is causing your nose to be stuffy and may be associated with a cough are Spleen 9, Lung 7, 8, 9, Large Intestine 4, and Governing Vessel 14.

Spleen 9: Located on the inside of the knee. This point is good for removing phlegm. 

Lung 7,8,9: Along the medial posterior wrist is the Lung meridian. The points located in this 1 inch area on an adult or half inch area for a child are along the wrist support your lung Qi and help with reducing phlegm. 

Large intestine 4: Located on your hand half way between the knuckle of your pointer finger and the crease on your wrist close to metacarpal bone. This point is good for releasing the pathogenic factor that is invading the wei qi. Wei Qi is our bodies first line of defense, it is the body of energy that exists 1-2 inches from the skin. Large Intestine 4 is great for any facial concern like a stuffing nose or headache. 

Governing Vessel 14: The bladder meridian is located on either side of our spines. The Bladder points on our upper back when rubbed or gwa sha (gentle scraping) will release wind and heat from the body. Governing Vessel (GV) is located along our spine and  GV14 is below the cervical spine number 7. This point will release wind or the pathogenic factor causing your cold, will tonify QI and vent heat.

Topical Medications

At our Winter Wellness event we discussed three different products that are great for stimulating Traditional Chinese Medicine (TCM) points and can be used at home for a self treatment: tiger balm, white flower oil, and sombra cream. Tiger balm is a topical medication that has been around for centuries. The two ingredients camphor and menthol are what create that satisfying and healing tingling sensation that relieves muscle and joint discomfort and will activate a meridian or specific point. This topical is naturally greasy, is easily applied to skin and it comes in a couple different formulas all are effective for use in TCM. White flower oil is a combination of camphor, eucalyptus, lavender, menthol, wintergreen, and peppermint to create a similar but more intense tingling sensation. Personally, I use coconut oil as a carrier oil with this product, used alone can leave an uncomfortable sting on the skin depending on how much you apply. This one is also great for rubbing between pointer finger and thumb under the nose as you inhale the vapor into the nostrils to clear congestion. Lastly sombra cream, this one is a bit different than the first two because of its orange scent. Also, it leaves the skin feeling a little tacky because of its non greasy and non staining properties. With the same active ingredients as tiger balm it creates that wonderful sensation that relieves pain and stimulates TCM points. Sombra cream comes in a warming and cooling formula. At Wellness Beyond Walls our Acupuncturist Christine uses these topicals frequently during treatments. All three products can be purchased on amazon and tiger balm can be found at your local drug store.

Winter Wellness

Winter is an appropriate time to become more Yin. Now you may be wondering… what does it mean to become more “Yin”? While you may be familiar with the famous yin-yang symbol, not everyone fully understands what yin-yang truly is. It is the basis for Traditional Chinese Medicine and describes the concept that everything in nature consists of two paradoxical phases or energies. It can simply be translated to “dark-light”. Yin being the night and Yang being the day, Yin is the cooling to the warming Yang. Embracing Yin energy this winter might be encouraging the body to rest and for the mind to contemplate and bring closure to the past. An appropriate amount of uninterrupted sleep is one way in which you can consolidate additional Yin energy. 

Going to bed earlier and waking up later (7 am) is a great way to cultivate your energy. Nutmeg and chamomile are two herbs that could help you get to bed sooner and rest more easily. Nutmeg is a common kitchen spice that helps calm the mind, reduce nervous system activity, and promote sound sleep. Try adding 1/8 teaspoon to warm milk to sip before bed or mix equal parts nutmeg and ghee (clarified butter) for a peaceful facial mask. Chamomile works with the nervous system, the digestive system, and the endocrine system to relax the body and fight against insomnia. Try brewing a cup of warm chamomile tea to soothe an upset stomach and balance your emotions before bed.

Another insight that could assist in adequate sleep this winter is self massage. Massage works through the power of touch. Rubbing and stroking moves toxins out of the body and into the digestive system for elimination, improves blood flow, and relaxes the nerves making you feel calm and cared for. Choose a cold-pressed, chemical free, organic massage oil. Sesame seed oil suits most skin and body types. Pour the oil into your palms and rub your hands together to warm the oil, take a deep breath. Begin the massage at the top, working from your head to your toes. Massage in gentle circular strokes around your joints, chest and abdomen and move back and forth along the bones of your arms and legs. Take a few moments to let the oil soak into your pores while taking a few deep belly breaths. Ideally self massage should be between 10-15 minutes, but any amount of time will add wonderful refreshment to your life. Follow your massage with a hot shower or bath before climbing into bed. You should wash the oil off within 45 minutes to avoid feeling sluggish when you wake in the morning. 

Lastly, proper movement is a great way to keep your yin and yang energies balanced throughout the winter season and promote uninterrupted sleep. Movement this winter season should be enough to increase circulation but shouldn’t cause excessive sweating. Practice Life force strengthening movement like Qi Gong, Tai Chi and Yin Yoga. Take a brisk walk on the treadmill or cover up and take your movement outside so you can soak up the sunlight. Sunlight relaxes muscles, produces vitamin D, soothes Seasonal Affective Disorder, and helps maintain healthy sleep rhythms.