Category Archives: ARTICLES

A TRANSITION INTO THE COOLER MONTHS – WITH CHINESE MEDICINE.

Autumn is here!

The crisper air of Autumn is starting to come through and I feel like the Autumn equinox was a defining pivot into the new season.

Going with the flow of the seasons, we get to appreciate all the goodness that comes with Autumn. Seasonal produce, some truly lovely days where the light is golden and cooler nights which makes sleeping cosier.


In Chinese Medicine, as in nature, Autumn is a time of harvest, but also of letting go of what is no longer needed. And as the weather starts to cool, there can be a sense of agitation and, as our energy starts to move inward it can be difficult to slow down and accept the change.

The letting go process can be challenging, requiring gentleness and sometimes extra support. I find that doing the things that bring you joy and help to centre you can really help navigate this process.

In Chinese Medicine, the Lung and Large intestine are the key organs of Autumn. Together they take in air and nutrients and expel what is no longer useful to us.

An imbalance in these organs can show up in a variety of symptoms.

With the Lungs it is the respiratory system and the skin. There may be an exacerbation of asthma, eczema and seasonal allergies at this time. For the Large Intestine, digestive function may be impaired leading to constipation or frontal headaches and sinus issues.

It is helpful to re-evaluate your diet and routine at the change of season – Add some more cooked and warming foods to help your digestion along. Include plenty of root vegetables and other seasonal goodies. Drop back on the raw salads and cold foods.

In Autumn, the aim is to build our reserves by introducing more nourishing and calming practices into our daily routine to help bolster our immunity and vitality in the cooler months.
Below are some general guidelines – however, if you have a particular concern, please reach out to book a session, or contact your regular health care practitioner.

SOME AUTUMN GUIDELINES:

  • *Soups and broths🍲
  • *Seasonal fruit and veggies, such as root vegetables, pumpkin, pears and figs 🍐
  • *Pungent foods to support the lungs –
  • caraway, thyme, rosemary, turnip, radish, fennel, papaya, watercress and leek 🌿
  • *Breath-work, meditation, yoga, bodywork 💆🏻‍♀️
  • * Journaling, painting, drawing.
  • * Walks in nature.
  • * Protect your neck and lower back from the cold.
  • *Acupuncture and Chinese Herbs.

And.. if the humidity of Summer has left you feeling sluggish or you have some residual phlegm – then adding pungent foods in to help balance your digestive system and open the airways can be helpful. Look at fennel, kohlrabi, radicchio, bitter greens, peppermint and rosemary.

Wishing you a happy harvest season!

Elisabeth

WINTERTIME – A REPAIR AND RESET

Here we are midway through Winter already.. and it’s been pretty chilly!

However, one thing I have found for myself, during this time of uncertainty around movement and travel, is just how good it feels to be outdoors, rugging up in beanies and scarves and going for walks – cold, rain, wind, whatever.. I’ll take it!

Winter in Chinese Medicine, is a time to focus on the Kidney Qi. In TCM theory, the Kidneys are often referred to as the ‘gate of life’ and are the source of our energy reserves and the foundation that we draw strength from.

With the colder weather comes a feeling of contraction as we naturally want to move inwards. And whilst it can be tempting at this time, to try and push ahead with all our regular routines around diet and exercise, going with this natural flow, can yield great benefits.

The Kidney energy benefits from quiet time, reflection and rest. Therefore, taking some time out for more gentle activities, offers an opportunity for repair and nourishment. This is also a good counterbalance for the outward expansion of the warmer months, providing a necessary reset.

Food wise, it’s the time to add more warming and slow cooked foods into your diet. Think root vegetables, legumes, soups and stews.

It’s important to find the things that ‘fill you up’ and that you enjoy. Whether that be nature walks, journal writing, reading, drawing, painting or making a yummy slow cooked meal for yourself or to share with others. These are all ways to boost the Kidney energy and also warm the heart, in the Wintertime.

  • Here are a couple of Winter recipes from the recipe section of my website. To view full details – just click on the text over images xx

SHOULDER PAIN – ACUPUNCTURE

Shoulder pain is a common musculoskeletal complaint, affecting up to one third of the population in their lifetime. Symptoms may include pain, loss of function and a decrease in strength. Symptoms can be debilitating and greatly affect quality of life 1.

Acupuncture is a health modality that has been practiced for thousands of years. Providing an holistic approach to health-care, acupuncture can integrate well with many other treatments. Whilst the research on its effects for shoulder pain is ongoing, several studies indicate its benefits when used in combination with other therapies.

A systematic review (SR) conducted in 2017, suggests Acupuncture can be an effective treatment for shoulder pain, when used with other management strategies such as physiotherapy or exercise, as part of a multi-modal approach 2.

In a SR in 2015, specifically relating to ‘shoulder impingement syndrome’, it was demonstrated that combined treatment lead to more favorable outcomes than single intervention therapies. In early cases, exercise combined with other therapies such as acupuncture, and kinesio taping was recommended 3. As part of this review, a study on acupuncture in association with physiotherapy showed an improvement in shoulder function and reduction in pain. There was an overall decrease in analgesic use by the participants 4 .

The shoulder can be easily injured. A shallow ball and socket joint, the muscles and tendons of the rotator cuff are largely responsible for anchoring the shoulder in place. The rotator cuff enables overhead movements and the rotation of the arm towards and away from the body.

Shoulder injury can result from overuse, weak muscles and degenerative changes. Therefore, sport or work related activities, wear and tear – or a combination of these, may lead to shoulder pain 5.

Some musculoskeletal causes of shoulder pain include – tendonitis, rotator cuff tears, frozen shoulder, bursitis and shoulder impingement syndrome 6.

If you are suffering from shoulder pain, a course of acupuncture may be a useful addition to your care. During a consultation, a patient’s presenting symptoms, lifestyle and general health will be carefully assessed when putting together a treatment plan.

Please contact me via the clinics or contact form if you wish to discuss treatment and how it may be of benefit to you.

Elisabeth

THE ENERGY OF SPRING

The arrival of Spring, brings with it some welcome sunshine, new growth and optimism.

The energy of Spring is one of upward expansion and movement. This is a time when we naturally want to expend more energy and become more active.

It can be a particularly challenging time health wise, as we emerge from the colder months feeling sluggish and fatigued. There can also be chronic health issues carried forward from the previous season. Particularly this year, as many have had to forego their regular exercise routines and health care practices that usually sustain us over the Winter time.

In Traditional Chinese Medicine, this is the season of the Liver and the Gallbladder. An imbalance in this area can show up as allergies, anxiety, insomnia, digestive issues and muscle and tendon tightness – particularly through the diaphragm, thoracic area and across the top of the shoulders.

When the Liver energy is out of balance, we can feel pent up, irritable and generally out of sorts. To move some of this stagnation, it is helpful to stretch through the sides of the body, rolling and shrugging the shoulders to release tension, breathing deep into the belly and finding an activity that brings you joy, such as dancing, singing or whatever it may be for you.

Whilst many think of undertaking an extreme Spring detox at this time, in Traditional Chinese Medicine we focus instead on gently harmonising the Liver to aid its cleansing and detoxifying function.

A good way to support the Liver in Spring is to make some simple changes to the diet.

To view recipes – click on link in the images above or go to the ‘Recipes’ section of my website.

To compliment the dynamic energy of the season, add some lighter foods into your meals. Seasonal green veggies such as asparagus, broad beans, watercress and small amounts of sour flavors, such as lemon or lime can help move the Qi.

In addition, foods that are naturally bitter or pungent can be beneficial during Spring. These include foods such as broccoli, cabbage, papaya, watercress, cardamom, dill, radish and also the use of fresh herbs such as mint, chamomile, rosemary and coriander.

We all have different needs depending on our health care concerns and constitution. During a TCM consultation, dietary and lifestyle advice is tailored specifically to the individual’s particular circumstances and health requirements.

If you would like to discuss how Chinese Medicine may be of help to you, feel free to send me a message through the contact form or phone the clinics: Williamstown 93999 659 Yarraville 9689 7901. I would be happy to discuss treatment options with you.

Elisabeth

DIETARY THERAPY IN TRADITIONAL CHINESE MEDICINE – NOURISHING LIFE

ROASTED VEGETABLES WITH HONEYED WALNUTS

Dietary therapy is an important aspect of Traditional Chinese Medicine (TCM). It forms a part of self care practices known as Yang Sheng, a term that means to ‘nourish life’.

Yang Sheng involves paying attention to and making the necessary adjustments to diet, exercise, mindfulness and rest, to best support our health.

These needs will differ from person to person, based on constitution, individual health concerns, as well as seasonal and environmental influences.

In times of challenge and change, it is important to take some time to re-evaluate your diet and lifestyle. Making small adjustments and putting some nourishing routines in place can help you to feel balanced and energised.

Dietary recommendations form part of a TCM consultation and treatment plan. In Chinese Medicine, food is looked at not just for its nutritional value, but other characteristics as well. These include both the nature and flavor of foods – such as bitter, pungent, sweet, warming and cooling. Cooking methods, when we eat and how we eat, can also affect our assimilation and digestion of food.

Eating seasonal and whole foods where-ever possible is ideal. However, depending on an individual’s constitution, the strength of their digestive system and particular health care needs, specific foods may be more suitable at different times.

During a TCM consultation for Acupuncture and/or Herbs, Yang Sheng recommendations are given as home care. Implementing some new self care strategies, over time can effect positive change.

A SEASON TO BOOST OUR ENERGY RESERVES

There is a contraction of our natural energies in Autumn, as the weather cools and the days become shorter.

A time for gathering stores and re-evaluating what we need to let go of both in our physical environment and also in our ways of thinking – our habits, beliefs and ways of being.

This is kind of a strange metaphor for the times we find ourselves in. Required to limit our movements and stay close to home where possible, we have to dig deep into our reserves and find ways of balancing this inward shift in other ways.

Autumn offers us an opportunity to nourish ourselves and boost our energy reserves for the colder months ahead. Taking time to eat nourishing foods and incorporate mindful breath work and movement can strengthen our systems leading into Winter.

Now is a key time to focus on immunity. In Traditional Chinese Medicine, this is the season of the lungs and large intestine. Both organs function to take in what is necessary and to eliminate what is not. The lungs act as an interface between us and our environment, through respiration, the skin and our immune system. Our large intestine functions to absorb fluids, salts and cellulose and excrete waste and toxins.

Focusing on breathing practices to expand the lungs and release pent up energy is necessary, especially at this time when our movements may be more restricted. During these times of stress, shallow breathing and constraint through the neck, shoulders and diaphragm is common. Walking in nature and spending time each day to stretch our bodies and focus on deep, slow breathing will help to keep the chest open and expanded.

The addition of some pungent foods can also be of benefit to the lungs at this time. Consider adding foods such as spring onion, peppermint, coriander, chives or watercress into your diet.

Eating seasonally with a focus on well -cooked foods with lots of moisture (soups and stews) is a good general rule for this time.

Due to the dryer conditions of Autumn, symptoms such as dry nasal passages, flaky skin, allergies and constipation may occur. Seasonal foods such as pears, mushrooms, pumpkin, pine nuts and root vegetables can be of benefit.

In the recipe section of this site I have included a couple of recipes that are perfect for this time. Congee with Mushrooms and Miso Baked Pumpkin both make use of seasonal produce and are nourishing for Autumn.

For those who would like to book a consultation for Acupuncture or herbal support, I am currently seeing patients but at reduced hours given the current circumstances. To book an appointment please call the Williamstown clinic directly. Alternatively, I am happy to offer my herbal patients phone or online consultations if needed. Please send me a message via the contact page for more details.

Wishing everyone well at this time and hoping you are receiving the support that you need.

Elisabeth

ACUPUNCTURE FOR ANXIETY – AN INTEGRATED APPROACH

Photo by Yoann Boyer on Unsplash

Up to date evidence shows Acupuncture to be a promising therapy in the treatment of anxiety.

Anxiety disorders are prevalent in today’s society affecting between 1-30% of the global population (1). In Australia, it is estimated that 1 in 4 people will experience anxiety in their lifetime (2).

Whilst anxiety can be a normal response to stress, it can be debilitating when symptoms persist long after the event or danger has passed.

Causes of anxiety can be varied and complex. Traumatic events, genetic factors, health concerns and chronic pain can all play a part.

Symptoms of anxiety may include hot and cold flushes, racing heart, rapid breathing, obsessive thinking, feelings of dread, sleep disturbance and avoidance behaviors (3).

A systematic review conducted in 2018 showed an overall decrease in anxiety symptoms in Acupuncture treatment groups, relative to control groups in all 13 studies (4). Findings showed Acupuncture to have a beneficial effect on heart rate variability and a calming effect on the body’s response of neuro-chemicals when under stress (5).

In Traditional Chinese Medicine (TCM), anxiety centres around the concept of the ‘Shen’ or consciousness, which is linked to the heart energy. In TCM, the physical, mental and emotional processes are seen as completely interconnected.

Whilst scientific studies will never quite capture the breadth of Acupuncture’s effects on the body’s Qi and blood according to TCM theory, they are nevertheless extremely valuable as a measure of the physiological changes that can occur through the insertion of acupuncture needles.  

These findings show Acupuncture is well placed to be part of an integrated treatment plan and a sound referral option for anxiety sufferers (6),(7). I am hopeful that further research will go towards bridging the gap in understanding between this ancient healing modality and modern medicine.

During an Acupuncture consultation, a holistic approach is taken to carefully assess all factors. This includes a thorough health history, to determine the best course of treatment for the individual.

Treatment is very gentle and most will feel relaxed during and after a session. However, for those new to Acupuncture please feel free to contact me for more details.

**It is important that you let your primary health care practitioner know if you are planning to start any new treatments.

Please click on links in article or refer to full reference list below.

REFERENCES:

1.Baxter AJ, Scott KM, Vos T, Whiteford HA. Global prevalence of anxiety disorders: a systematic review and meta-regression. Psychological Medicine. 2013; 43:897-910 https://www.ncbi.nlm.nih.gov/pubmed/22781489

2. https://www.beyondblue.org.au/the-facts/anxiety

3. https://www.beyondblue.org.au/the-facts/anxiety/signs-and-symptoms

4. Amorim, D., Amado, J., Brito, I., Fiuza, S. M., Clinical, N. A. T. I., 2018. (n.d.). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. Elsevier. https://www.ncbi.nlm.nih.gov/pubmed/29705474

5. Agelink MW, Sanner D, Eich H, Pach J, Bertling R, Lemmer W, Klieser E, Lehmann E. Does acupuncture influence the cardiac autonomic nervous system in patients with minor depression or anxiety disorders? Fortschritte der Neurologie-Psychiatrie. 2003;71:141-9. https://europepmc.org/article/med/12624851

6. Arvidsdotter, T., Marklund, B., & Taft, C. (2013). Effects of an integrative treatment, therapeutic acupuncture and conventional treatment in alleviating psychological distress in primary care patients https://www.ncbi.nlm.nih.gov/pubmed/24200100

7. Goyata SL, Avelino CC, Santos SV, Souza Junior DI, Gurgel MD, Terra FS. Effects from acupuncture in treating anxiety: integrative review. Rev Bras Enferm. 2016 Jun;69(3):602-9. https://www.ncbi.nlm.nih.gov/pubmed/27355312

http://doi.org/10.1016/j.ctcp.2018.01.008

FINDING BALANCE IN CHALLENGING TIMES

It has been a difficult time for many people this Summer. Erratic weather and regional bush fires, have caused widespread challenges.

However, through all of this we have seen such wonderful empathy, connection and generosity.

The current circumstances have lead me to think about Chinese Medicine and its principle of living in harmony with nature.

But how do we do that when things are so changeable?

I think it is about looking for ways to achieve balance where we can. Taking small steps that enable us to adapt where needed.

Pivotal to Chinese Medicine is this aim for balance, by taking into account a person’s constitution, environment and individual circumstances. It’s a principle that can be helpful in these current times.

Summer is known as the season of the ‘Heart’ in Chinese medicine. A time for expansion, reaching out and connecting with others. The ability for us to do this, has been demonstrated in the most incredible ways these past few weeks.

But with this, can come fatigue and depletion. So we need to ensure that we are looking after ourselves and replenishing where we can.

Allowing some time for meditation and reflection is so important.

The extremes in temperatures can contribute to many health concerns. These include insomnia, skin rashes, headaches, respiratory issues and digestive upsets.

Where circumstances allow, include as many seasonal and whole foods as possible into your diet and add some nourishing foods to support the heart. These include blueberries, raspberries, blackberries, oats, lettuce, adzuki beans and mungbeans.

In Summer, there is a natural inclination to increase our cold and raw food intake, however this does not suit everyone.

If you suffer from bloating, loose stools or have phlegm congestion, then lightly cooking vegetables may improve your ability to assimilate these foods better.

For congestion, try adding some pungent foods into your diet. Fennel, radish, spring onion and fresh herbs such as peppermint and coriander can be helpful.

Please feel free to contact me if you would like further information on how Traditional Chinese Medicine can help with any health concerns you may be experiencing at this time.

Wishing you a safe and peaceful Summer

ACUPUNCTURE FOR CHRONIC PAIN.

Do you suffer from chronic pain?

Recent studies show the effectiveness of Acupuncture in relieving symptoms of chronic pain1. The research has also shown that Acupuncture’s positive effects can still be evident 12 months after treatment2.

Chronic pain can continue long after an injury has healed. It can be both physically and emotionally draining, and affect a person’s ability to work, sleep and socialise.

The recent focus on the opioid epidemic3and it’s far reaching consequences has highlighted the need to look to methods of alleviating pain, that don’t require long term use of those drugs.

Acupuncture is a holistic system of healing based on Chinese Medicine theory. It focuses on restoring balance and facilitating the body’s natural healing responses. Studies show it can aid the release of the body’s natural painkillers4 and anti-inflammatory agents5.

So, if you are experiencing chronic pain, consider Acupuncture.

During a consultation, we will discuss your symptoms and your health history. I will then work out a treatment plan to suit your needs.

To read the latest research, please click on the links in article or see below.

Elisabeth

1.Yin, C., Buchheit, T. E., & Park, J. J. (2017). Acupuncture for chronic pain: an update and critical overview. Current Opinion in Anaesthesiology, 1. https://www.ncbi.nlm.nih.gov/pubmed/28719458

2.MacPherson, H., Vertosick, E. A., Foster, N. E., Lewith, G., Linde, K., Sherman, K. J., et al. (2016). The persistence of the effects of acupuncture after a course of treatment. Pain, 1–22. https://www.ncbi.nlm.nih.gov/pubmed/27764035

3. Rudd RA, Seth P, David F, Scholl L. Increases in Drug and Opioid-Involved Overdose Deaths — United States, 2010–2015. MMWR Morb Mortal Wkly Rep 2016;65:1445–1452. DOI: https://dx.doi.org/10.15585/mmwr.mm655051e1

4. Harris, R. E., Zubieta, J.-K., Scott, D. J., Napadow, V., Gracely, R. H., & Clauw, D. J. (2009). Traditional Chinese acupuncture and placebo (sham) acupuncture are differentiated by their effects on μ-opioid receptors (MORs). NeuroImage, 47(3), 1077–1085. https://www.sciencedirect.com/science/article/pii/S1053811909005904?via%3Dihub

5. Longhurst, J., Chee-Yee, S., & Li, P. (2017). Defining Acupuncture’s Place in Western Medicine. Scientia, 1–5.https://www.scientia.global/wp-content/uploads/2017/02/John-Longhurst.pdf

MIGRAINE OR CHRONIC TENSION HEADACHES: HAVE YOU TRIED ACUPUNCTURE?

Recent research shows strong evidence supporting the use of Acupuncture for both chronic tension type headaches and migraine prophylaxis (prevention)

Chronic headaches can be both debilitating and disruptive and for many, can be a regular occurrence. For those who suffer from migraine attacks, it can greatly affect quality of life, with a reliance on medication, often unavoidable.

Studies show that a course of treatment can be effective for ‘frequent episodic’ and ‘chronic tension type’ headaches. Acupuncture can also play an important role in migraine prophylaxis alongside routine care, lessening the frequency of attacks. Research shows the positive effects of Acupuncture for migraine to be safe, long lasting and cost effective.

Acupuncture has been included in the National Institute for Healthcare and Excellence (NICE) Clinic Guidelines for both chronic tension type headaches and migraine prophylaxis since 2012 (CG 150: 1.3.9 & 1.3.20).

For thousands of years, Acupuncture and Traditional Chinese medicine, have been utilised to help alleviate symptoms and lessen the recurrence of both headaches and migraines. By looking at the whole person and not just the symptom, it can help to identify and address the underlying factors that may be contributing to these symptoms.

If you suffer from chronic headaches or migraines, a course of Acupuncture may be just what you need.

To view the research and guidelines cited in this article, please follow links below:

https://www.nice.org.uk/guidance/cg150/chapter/Update-information

https://www.nice.org.uk/guidance/cg150/resources/headaches-in-over-12s-diagnosis-and-management-pdf-35109624582853

https://www.ncbi.nlm.nih.gov/pubmed/25683754

https://www.ncbi.nlm.nih.gov/pubmed/27411557

ALLERGIC RHINITIS (HAYFEVER) AND ACUPUNCTURE

Today I wanted to talk about how Acupuncture may alleviate some of the symptoms associated Allergic Rhinitis, or as it is commonly known, Hay Fever.

Photo by Ray Hennessy on Unsplash

Spring is an exciting time of the year. It is a time of growth and change. But for many it can mean seasonal allergies and sniffles!

Allergic Rhinitis, is an inflammation of the nasal passages. Sufferers may experience symptoms such as sneezing, itchy eyes, ears and throat and post- nasal drip. Symptoms can be triggered by both allergens from trees, pollen and mould spores (Seasonal Rhinitis) and from dust mites, cockroaches and animal dander (Perennial or Chronic Rhinitis).

These symptoms can occur at any time, but are particularly common in Spring and Autumn, when the temperature fluctuates and the air becomes cool and dry.

It can be a constant battle to keep symptoms at bay.

Recent studies show strong supporting evidence for the use of Acupuncture in alleviating symptoms of Allergic Rhinitis, both seasonal and perennial types. Acupuncture has been shown to be both cost-effective and may reduce reliance on pharmacological options.

If you are experiencing some discomfort due to seasonal and chronic allergies, then a course of Acupuncture may help. During a consultation I will go through a health history with you and  together we will work out a treatment plan to help get you back on track.

To read the latest research on Allergic Rhinitis and Acupuncture, please follow links below.

Elisabeth

https://www.ncbi.nlm.nih.gov/pubmed/25644617                                https://www.ncbi.nlm.nih.gov/pubmed/23099289                                 https://www.ncbi.nlm.nih.gov/pubmed/25590322                                https://www.ncbi.nlm.nih.gov/pubmed/25943957                                 https://www.ncbi.nlm.nih.gov/pubmed/27156748

CHINESE MEDICINE WINTER UPDATE

Photo by Ethan Weil on Unsplash

As we are in the midst of winter already, it is the perfect time to change up our routines a little to get the most benefit out of the season.

Winter is traditionally the time of hibernation and reflection. In Chinese Medicine, this is an invaluable time to conserve energy and build strength for the more active and expansive seasons of spring and summer.

Whilst Spring is but a few weeks away.. It is still the perfect time to enjoy warming and comforting foods such as soups and stews and to enjoy some quiet time where you can.

In Chinese Medicine terms, it is very important to look after our kidneys in winter. The kidneys are seen as the gate of life in Chinese Medicine and are directly related to our longevity.

We can help our kidneys in winter by eating nourishing food, staying warm and strengthening our bodies with focused breath work in practices such as Qi Gong, Tai Chi and Yoga.

Warming and denser foods are perfect for winter. These include legumes (especially red kidney beans, adzuki beans and black beans), pumpkin, walnuts and sesame seeds and also root vegetables such as sweet potato, turnip beetroot and parsnip.

Too many cold raw foods are best avoided in winter, especially if you have a weak digestive system, poor circulation and are prone to colds and phlegm congestion.

Some gentle warming foods and spices can help with circulation and can be of benefit if you suffer from wintery aches and pains, these include ginger, turmeric, spring onions, bay leaf and leeks.

Stews can be a great way to make the most of all the seasonal vegetables available to us in the winter. I have put together a recipe for a veggie hotpot. It’s super easy to prepare, cooks in the oven.. and is quite yummy!

Veggie and Barley Hotpot

 

Elisabeth