Best At Home Remedies for Recovering from COVID and Flu
Best At Home Remedies for Recovering from COVID and Flu In summary of our article series on cold and flu symptom management at home, we are going to finish with talking about what to do with the after effects of COVID or flu infections. Long term COVID symptoms can linger for a long time and can be very unpleasant to live with. If you are experiencing any of these symptoms, keep reading for more tips on how to feel better at home. Earache, Hearing Loss, or Vertigo Often times, ear ache and hearing loss can result from an infection in the throat, such as Strep throat. As the throat is inflamed and filled with exudate, that infection can spread via the Eustachian tubes into the inner ear. The Eustachian tubes are canals formed from the nose to the inner ear. The nose opens to the throat as well, so this is a pathway that infection can easily spread. The purpose of our Eustachian tubes is to equilibrate pressure in our ear. This is the same sensation when flying at altitude and why we feel the need to “pop our ears”. Exudate can fill up the canals in the Eustachian tubes and make it difficult for the Eustachian tube to open and close properly. It can feel like hearing is poor and sufferers often feel like they are hearing underwater. The inner ear also contains the vestibular system, which helps us to maintain balance and senses where we are in space, vertigo can be a common etiology after there has been a throat or ear infection. If you are experiencing vertigo, you can perform the Epley Maneuver at home. This is a great video to show you how. This podcast, Talk Dizzy To Me, is hosted by a vestibular physical therapist can help you understand the mechanism better. If you do the Epley Maneuver, make sure you have a trash can nearby. Tao to Wellness can help a great deal to manage hearing loss and vertigo, so if you are experiencing any of these symptoms and no longer are infected with COVID, please make an appointment in our office. Body Aches & Pain Joint and muscle pain accompanied by an aching sensation is a hallmark symptom of post COVID recovery. It can be debilitating and it is often accompanied by fatigue and brain fog. This is a typical symptom that can occur after vaccination as well, it’s usually temporary and can be managed at home. Often times, body aches and pains can result from not getting enough potassium. Good sources of potassium include bananas, coconut water, celery, apricots, potatoes, winter squashes (butternut, acorn, kabocha). Epsom Salt Baths are probably the best way to manage body aches and muscle pain. Often times, body aches are the muscles signal that they are low in magnesium. Muscles need magnesium to be able to relax! Epsom baths contain magnesium sulfate which dissolves easily in water and can provide a lot of relief. Begin by filling your bathtub with warm water and dissolve 1 full cup of Epsom salts into the bath water. You can also add your own essential oils if you like, like eucalyptus, frankincense, peppermint or sweet orange oil. A sauna bath prior to an Epsom salt bath can be helpful as well to sooth muscle pain and soreness, circulate blood, and release built up lactic acid in the muscles. Gua Sha is another great tool, and I often recommend it for patients with fibromyalgia. While it is more popular in the beauty industry currently, traditionally gua sha has been used for muscle pain and fascial adhesions. We also can do gua sha in the office, but you can do it at home as well. Here is a video for gua sha on the neck and upper back, and it is a good tutorial on how you can do gua sha at home. Keep in mind your skin will be bright red afterwards, which usually fades after a couple of days. Fever Fever is a typical symptom that happens during the initial onset of an illness such as COVID or flu. If you are feeling feverish and you are looking for relief, you can try cupping at home. It is a good idea to get someone to help you with this. Follow the spine of your neck downwards until you feel a large bone, where it meets your upper back. This is C7, and on its border to T1 is a really, really good point for reducing fevers. Place a cup over it and apply suction, and allow it to sit for 5-7 minutes, then remove. Do not leave it on longer than that or it can cause blisters. You can also just cup the entire back, this will help if you have cough or congestion. Juicing is another great way to clear inflammation from the system. Cilantro, mint, celery, cucumber, watercress, watermelon are all cooling and can help bring body temperature down. I also like to drink a tea of dried honeysuckle and dried chrysanthemum flowers when suffering from any kind of flu like infection. These two herbs work really well together in combating flu like symptoms on the onset of an upper respiratory infection. If you try these techniques and your fever does not go down, please consult with a physician right away. Diet Don’t eat sugar, avoid dairy, gluten, and greasy foods. Eat lots of warm, soupy broths. Keep some fresh ginger, garlic, and oranges so you can grate them into your food and teas. Eat lots of vegetables. So the moral of this story is – don’t wait to get treated or tested. I waited b/c I didn’t want to infect my doctor in case I had COVID, but the truth is, I had a bacterial infection that got worse b/c I didn’t treat it in a timely manner. Some infections such as streptococcus infections can spread to the heart, to
Everything You Need to Know About Sauna Therapy
Everything You Need to Know About Sauna Therapy Written by Emily Edmonds We’re continuing this series on cold and flu symptom relief as we continue to experience this difficult season of respiratory infections that are rampant right now. The rainy weather is doing more to keep us all indoors, which increases the risk of exposure to illness. If you’re experiencing a cold, the flu or COVID and you are looking for relief until you can come out of quarantine, this article is for you. If you are healthy and you want to learn more about how to enhance your immune system, this article is also for you. Please note that this article is not a substitute for medical advice, nor is it intended to replace medical advice regarding vaccinations or medications. This article is intended for wellness and well-being and as a supplement to medical interventions. Sauna Therapy Sauna therapy has been in existence for thousands of years, across many different cultures around the world. The ancient Romans used sauna therapy followed by cold plunge on a regular basis to strengthen their soldiers and for injury recovery. The ancient Romans left this tradition behind for others to follow. After the Turks conquered Constantinople in 1453, they adopted this Roman tradition learned from the Byzantines called the Hammam (and if you’ve never tried it, you’re in for a treat!). The Russians have a sauna culture as well called the “banya” which translates to “bath”. The Japanese also have a sauna and bathing culture as well. Scandinavian cultures have been practicing sauna therapy since the time of the Vikings. Sweat is one of the pathways through which our bodies move toxins out of the body. Sauna therapy relaxes the muscles and assists with their recovery, increases blood circulation, induces sweating, increases growth hormone, and strengthens the immune response via improving white blood cell count, lymphocytes, neutrophils and basophils. It also improves sleep, reduces joint pain, improve lymph drainage and improves skin health. Sauna therapy is one of the best wellness tools in my toolbox for chills and body aches that occur during a cold or flu virus. There are several different types of saunas, and it can get confusing which one is best to try and when. Most of the sauna that we will be focusing on are the dry saunas. Here are some of the different types and some guidelines to each. First, let us go over some pre-cautions to sauna therapy. Pre-cautions to Sauna Therapy: Please consult with your physician prior to starting sauna therapy. I would recommend caution for the following conditions: Pregnant or trying to conceive – avoid Heart Disease or High Blood Pressure – consult with your physician prior to sauna therapy Atrial Fibrillation – avoid Low Blood Pressure – avoid or use with caution, consult with a physician Anemia – avoid or use with caution, consult with a physician After COVID or Flu vaccination – wait two weeks after your last dose before doing sauna therapy Sauna Types: Finnish Sauna This is the most traditional type available, and usually involves a heater or wood stove and uses radiant heat. You will also find a wooden bucket of water with a ladle in it and some hot rocks on top of the heater that you can use to produce steam for a wet bath type experience and to make the sauna hotter. While I really like these saunas, they can be too overwhelming for people who are sensitive to heat and take a long time to get used to! If you use these saunas, it is super important to be hydrated prior to going in and afterward. FAR Infrared Sauna I prefer using these types b/c the heat isn’t as intense as the traditional Finnish dry sauna. These types of saunas use FAR Infrared heat, which operates at a different wavelength than radiant heat. The FAR infrared heat penetrates the skin deeper and is better for deep muscle aches or joint pain. They are also easier to use and set up, you can buy infrared saunas for indoor use without the need for additional ventilation. I have found that with the FAR infrared sauna that it takes a little longer for sweating to begin, but with the same amount of sweating as the Finnish Sauna. If you have trouble with the heat and you want to try sauna therapy, this would probably be the best type to start with. Wet Sauna or Steam Sauna These types of saunas are also called Steam rooms. These saunas use steam primarily and do not get as hot as the dry saunas. It’s a bit hard to tell while in a steam sauna if there is more sweating that is occurring or condensation from the humidity of the steam. So for this reason, I often use a steam sauna after a dry sauna session. Nonetheless, steam saunas can be excellent for chronic respiratory conditions post COVID and flu. Steam saunas can also be good for those who struggle with the dry heat of dry sauna therapy. If you don’t have access to a steam sauna, you can substitute by using a humidifier or a bowl of hot water and putting your face over it while inhaling the steam. I also like to use a drop or two of eucalyptus and tea tree oil in the water. Sauna Procedure My sauna process is something I consider to be sacred. I have developed it over the last ten years into a ritual that I began to practice years ago and have refined it over time. It’s hard to explain the feeling of getting a sauna bath instead of simply taking a shower or water bath daily. It’s a much deeper, cleaner experience than what happens on the surface of the skin when we take a shower. My sauna ritual consists of the following: First, I drink a liter of water with an electrolyte tablets, or, a
Two Effective Ways to Solve Nasal Congestion
Two Effective Ways to Solve Nasal Congestion Written by Emily Edmonds Nasal congestion is all too common. And with winter upon us and the increased risk of sickness all around, it’s important to manage the entire area. Here’s a few ways to do just that. Oil Pulling Oil pulling is a method that has been utilized for thousands of years in India as a way of promoting health, clearing the sinus and nasal pathways, improving dental and gum health and even aiding digestion. I mentioned last week that I had a problem with my ear canal. Specifically, this is the Eustachian tube within the ear. The Eustachian tube is a canal that links your nasal canal to your ear canal underneath the maxillary sinus. The purpose and function of the Eustachian tubes is to equilibriate air pressure to prevent the eardrum from collapsing. It also functions as something of a drain for the inner ear as well. When it is blocked with congestion from the nose, this is a pathway for infections to develop as well. When it gets blocked, it can cause pain in the ear, hearing loss, and even vertigo. It is very common in cold and flu cases to have a lot of nasal congestion and oil pulling is a good way to draw the congestion out of the sinuses, and indirectly, the ear canal as well. The two ingredients are coconut oil and sesame oil. The medium chain fatty acids in coconut oil have anti-microbial properties and the sesame oil has antibacterial properties as well. It’s a good idea to start in the morning before eating or drinking. The method is very simple. You take a half spoonful of raw coconut oil and a half spoonful of sesame oil. Put it in your mouth and allow the coconut oil melt. Swish it around your mouth, like a mouthwash, for 10-20 minutes. When you are done, spit out into a trash can. You will be amazed how much comes out! Rinse your mouth with water or brush your teeth afterwards. You want to purchase organic, extra virgin coconut oil. It should be solid and white. You also want to get good quality sesame oil as well. You can find both at most grocery stores these days. Neti-pot The Neti-pot a more direct way of clearing the sinuses and nasal pathways. The Neti-pot is a small pot with a large spout on it which is filled with salt water. It is inserted into the nose with the head tilted in the direction of the nostril being filled over a sink so the water can come out of the nostril on the other side. Repeat on the other side and do this in the morning. It is important with the neti-pot to use as directed. Use only distilled water with the salt-pods provided. I don’t recommend that you use anything else in the neti-pot! Do not use tap water or filter water, as the pH of these can attract potential pathogens that are dangerous if accessed directly into the nasal pathways. To clean the netipot, I boil about 1 cup of distilled water and I pour it into the neti-pot with a cap full of hydrogen peroxide. I let it cool before pouring out, rinsing with boiling hot water and letting it dry. It’s very important to keep it clean and not risk any contamination to the neti-pot! In recent years, I am noticing more doctors are suggesting the neti-pot. In the past, it was considered a “no no” b/c of the risk of microbial infection from an amoeba called Naegleria Fowleri. But these risks are really low with the neti-pot, especially if you are using them correctly – with distilled water and salt. So while I still don’t recommend it as a first resort, many people do experience a lot of relief using the neti-pot. But I was really surprised with both my primary doctor with my ENT even strongly recommended using the neti-pot. I asked them about the risk of infection, including the amoeba but they said the risks are really low and now they are recommending it. So now, I’m changing my attitude about the neti-pot and recommend it. There’s also Navage! There’s also a device called the Navage which I’ve heard is good as well. It’s quite a bit more expensive than the neti-pot but it is mechanical and it’s easier to clean, I believe. However, it is made of plastic, which I like to avoid if possible. I have no personal experience with this, but if you do please feel free to share with us if you liked it or not. What are some of your experiences with nasal and sinus congestion? What kinds of things have you tried at home? Please feel free to reach out to us and let us know. We would love to hear your feedback. Also, if you suffer from chronic nasal congestion and sinus pain and need a little extra help, please schedule an appointment with us.
A Quick Fix for a Sore or Congested Throat!
A Quick Fix for a Sore or Congested Throat! It has been a very difficult season so far for infections. COVID cases are on the rise, as are the flu, RSV and strep throat. If you find yourself with strep throat, you will be sent home with antibiotics and put on bed rest. If you find yourself with the flu or COVID, you will be put on bed rest and waiting for recovery. And unfortunately, we won’t be able to treat you in the office until you get better! So what can you do at home to accelerate your healing and get some relief? Here’s a little story….. I had an unfortunate case of strep throat while I was away from the office post Thanksgiving. I wasn’t able to swallow for two days and, unfortunately, the infection spread to my ear and I wasn’t able to hear for a few weeks. I took dozens of COVID at home tests all of them were negative. But I felt like someone took a Brillo pad to my throat. I went in to the doctor got a positive strep test and was sent home with antibiotics and was told I would feel better in 2 days. Unfortunately, I still felt sick. Western medicine had done its job, I had followed its path and now the path was at an end. I had the tools I needed to give myself some relief, and I wanted to do whatever I could to get better and the determination to see it through. So, I decided to write this story so I could share with you some tools and some products that can give you some relief while you are getting better. This is going to be part of a series where I will discuss various techniques and at home treatments that you can try to give you some relief. Please note that none of this is a substitute for an MD so please consult your MD if you have questions. How Do I Get Rid of a Sore or Congested Throat Quick? Watermelon Frost This product is awesome! You can use it for a sore throat, for oral ulcers, canker sores, even chronic bad breath. It’s very fascinating the way that it is made. It’s made is by placing watermelon with some salt into clay, earthenware jars. They allow them to sit for a period of time and, on the outside of the jars there is a white substance that is scraped off called “frost”. I managed to find this fascinating video on how it is made from seed to bottle. In this video, he makes it with the watermelon fruit but traditionally it is made with the rind as well. It is often combined with some other Chinese Herbs and made into a powder. The way you use it is you puff it into your mouth. Ever used dry shampoo on your hair? It’s kinda like that, for your mouth. What I did was puff it into the back of my throat, on my tonsils. It feels very refreshing, cooling and moisturizing. It gave me instant relief! It tasted terrible, but who cares? It made me feel better, when western medicine failed to give me any relief. To use on a sore throat, look into a mirror. It’s helpful if you have a flashlight and a tongue depressor handy. Open your mouth and say “Ah!” and gently puff the watermelon frost a couple of times onto your tonsils (those large circular glands in the back of your throat). Make sure that the bottle is relatively upright when you do that, b/c if its upside down it won’t come out. To use on a canker sore, apply about a pea sized amount to your palm and apply directly to your canker sore. You can order watermelon frost on amazon. Gargling with Salt Water or Apple Cider Vinegar This helps more if you have a lot of congestion on the throat than if you throat feels raw and dry. If your throat feels raw and dry, I would recommend the Watermelon Frost. This method is pretty simple. Combine a cup of warm water and 1 tbsp of salt, or warm water and 2 tbsp of vinegar and gargle for a few minutes. You can get a little creative and make some mint tea or throat coat tea and do this method as well. Gargle for 5-10 minutes. By the way, Little Apple Treats makes a fire cider vinegar that is awesome. Aside from making amazing vinaigrettes and marinades, it’s really helpful for colds and flus. It has ginger, turmeric, horseradish, and chili peppers which will also accelerate your healing. A chiropractor told me that he recommends gargling with warm water and fire cider vinegar as a prevention measure when exposed to infected individuals. All of their products are great and they make their vinegar with organic Gravenstein apples. Disclaimer: The information contained within this article is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Winter Solstice Mushroom Soup
Winter Solstice Mushroom Soup We are entering the solstice starting next week. The days have been getting shorter and the nights have been getting longer, and it is hard not to notice how cold it is outside! Winter is the season of yin, when we need to consolidate our energy. It is a time to slow down and sleep more, spend more time at home, preparing meals from home. This time of year, it is important to eat foods that are slow cooked, braised, fermented, and brewed. Our digestive systems are most capable of absorbing nutrients with foods that are long and slow cooked in the winter time. One of the best ways to encourage healthy digestion in the winter is to eat soup! Soup is easy to make and it is very delicious and satisfying on those chilly winter nights. I made this recipe over the weekend and it was absolutely delicious! Mushrooms are rich in Vitamin D, which we need more of in the winter. Dill encourages circulation, which helps our bodies to stay warm. You can use whatever kind of broth you like, I like bone broth b/c it has a lot of minerals and nutrients that are especially beneficial in the winter. This soup is a great way to warm the yang and escape the chill! Serves: 4 Prep Time: 15 min Cook Time: 30 min Ingredients: 1 lb baby Bella mushrooms, sliced 1 lb Shiitake mushrooms, sliced 1 onion diced finely 3 tbsp olive oil 2 cups vegetable broth or beef bone broth 1/2 cup vodka or brandy 2 tsp dried dill 1 tsp caraway seeds 3 sprigs fresh thyme 2 tsp paprika 2 tbsp chickpea miso (or regular miso) 1 tbsp arrowroot or corn starch 1 tsp of apple cider vinegar 1/4 cup fresh dill 1/4 cup dairy free sour cream (such as kite-hill) – optional In a heavy pot, sauteé onions and mushrooms in olive oil until translucent and tender, and allow mushrooms to release liquids, for about 15 minutes. Add vodka or brandy to deglaze. Add dill, caraway seed, thyme, paprika, and vegetable or beef broth and turn the heat to high to allow the soup to simmer. Cover and reduce heat to low. Allow to cook for about 30 minutes. Whisk arrowroot or cornstarch with 1/4 cup of water until smooth. Add to the soup mixture until it begins to thicken. Remove lid and add dairy free sour cream and allow it to melt. Garnish with fresh dill and serve warm!
Tips for a Healthy Organic Diet on a Budget
Tips for a Healthy Organic Diet on a Budget Written By Emily Edmonds, L.Ac. Anyone looking at the news these days is worried about the economy and how inflation has impacted it. In particular, we have seen an impact upon food prices. This has made it understandably difficult to shop for healthy food, as most of us are aware – organic food costs quite a bit more already. I always advocate for patients to eat local, organic if possible but how to do this in a cost effective way is challenging for those on a budget. Here are some tips below to get you started on eating a healthier diet on a budget: Clean Fifteen – Optional The list of foods below are known as the “clean fifteen” and these are foods which if grown using non-organic methods are considered to be safer than the “dirty dozen” below as they are less likely to be contaminated by pesticides and herbicides. These foods include: Avocados Sweet Corn Sweet Peas (Frozen Asparagus Mushrooms Cantaloupe Pineapple Honeydew Melon Mangoes Onion Kiwi Watermelon Papaya Cabbage Sweet Potatoes So if you are on a budget, cabbage with chicken and mushrooms is a really good dish and very easy to prepare. Please always make sure you always wash your produce, especially mushrooms! I also recommend for the above foods that if they have a skin to peel them before preparing and do not consume the peel. Dirty Dozen – Always Organic! The list of foods below are known as the “dirty dozen”, which are foods that are known to be the most harmful if they contain pesticides are herbicides since they cannot be washed off. Always go organic for these. The list of these foods include: Strawberries Grapes Spinach Peppers including Bell peppers and hot peppers Kale, Collard, Mustard Greens Cherries Nectarines Peaches Apples Pears Tomatoes Celery Most of these foods are in season in the summer, and you can find these relatively inexpensively at local farmers markets. Eat Seasonally and Locally! Foods that are grown locally and that are in season are usually less expensive than out of season food grown abroad. Most often you will also find locally grown, seasonal produce at farmers markets for less than you would find at conventional grocery stores. The food will also be fresher as well and often tastes better. Buy in Bulk If you are shopping for a large family, buying in bulk can help offset the grocery bill. Costco has an excellent selection of organic produce. As demand for organic has grown, their selection has grown as well. Every time I go to Costco I am always pleasantly surprised by what they have to offer. At conventional grocery stores, buying in bulk can be helpful, especially beans, lentils, and nuts. It is a great option b/c you can just buy whatever amount you need for that week. Prepping Always buy your vegetables whole and intact. If you buy them precut or pre-peeled, they will invariable cost more. Farmers Markets As I mentioned before, farmers markets can be a great way to save. You can also just buy what you need, which cuts down on waste. It’s also a great activity for the family to go out together and go for a walk, while shopping for food for the week! That being said, as Farmers Markets have increased in popularity over the years, so has their prices. This is more often true of things like seafood and meats, which can be purchased for less when part of a subscription package online. It’s also more expensive for the “value added” items such as prepared foods, jams, pastas, and baked products. But for fruits and vegetables, it can still be a good deal. Also, there are some farmers market producers who haven’t yet been able to qualify for the organic “stamp” yet but their methods are organic. Talk to the producers, get to know them and find out what their growing methods are. I once bought some sunflower sprouts from a farmer who hadn’t yet qualified for the organic label, but was using organic methods and not using pesticides or herbicides at all. They were much, much cheaper than I could buy at Whole Foods and the taste was much fresher and better. Avoid “Value Added” and “Pre-Prepped” Items at the Store Although many of us use these (me = being sheepish) to save time, the truth is that buying vegetables pre-cut or foods that have been pre-assembled is much more costly than purchasing food in it’s whole form and preparing it. In other words, those delicious chicken kebab skewers at the deli in the grocery store are several times more expensive than making your own using the same exact ingredients. Also, pre-cut vegetables will go bad faster. Grocery stores often pick the vegetables that weren’t picked up the previous day to be pre-cut. Then, they put it on the shelf and more than double the cost. Ever purchased pre-cut butternut squash? You’d better use it that same day, b/c it goes bad quickly after that. If you don’t know how to chop vegetables, watch videos online, take cooking courses, or do like I did and buy a cheap food processor on eBay and let your vegetables chop themselves. Also, while that bottle of organic truffle hot sauce might be really tasty, ask yourself if you really need that? Grocery stores put up a lot of “value added” products in the front of the store to get you to buy more and also mark up the price. If you buy enough of these, it can more than double your grocery bill. Stock Up on Deals and Promotions Save coupons and stock up on foods that can be frozen when they go on sale. Shop around to different grocery stores and find out what deals they have or promotions. Meal Planning I probably should have put this closer to the top of the
The Annual Tao to Wellness Spring Cleanse and Detox Starts Soon!
The Annual Tao to Wellness Spring Cleanse and Detox Starts Soon! Welcome back friends! As the ground begins to thaw and we witness new life springing into action, our bodies note that its time relinquish the stagnancy of winter and finally step into the sun, fresh and anew. Come join us for our annual Spring cleanse and detox program May 27th – June 9th. If you’ve never done a detox before, this is the one to do because we support you every step of the way with 24/7 email support, 3 Group Zoom calls (one before, during and on our last day) and a What’s App community thread. If you’ve detoxed with us before, you might recall we used Facebook as our main platform in the past, last year’s second cycle had so much fun on Zoom and What’s App, we decided to switch everything over! Both are a great addition to an already great program! Here’s everything you need to know about the upcoming cleanse and detox: What is it: The Tao to Wellness Spring Cleanse and Detox program is a blended approach combining healthy eating and supplementation for detoxification. The base is an elimination diet, in other words getting rid of all the food (aka garbage) that may or may not be an allergen causing inflammation and imbalance in your body, once we get the environment ‘quiet’, the body can do the work it needs to release toxins and reset to it’s natural, optimal state. Keep in mind, we eat plenty! We are merely staying clear of certain foods and people find that they discover new foods and recipes that they didn’t know they liked! Supplementation is necessary to support you, we’ve found that by keeping your blood sugar and brain chemistry stable during the process, the elimination diet becomes much easier. And when the body is more balanced, expelling toxins can be plentiful, without supplementation it is very difficult for the body to “let go” when nutrients are lacking at the cellular level. So the supplements provide the nutritional compounds that support the body’s ability to neutralize and expel toxins easily. Why: For a wealth of reasons, but simply we get toxins from almost everything: the foods we eat, the things we drink, the environment we live in, medications, our beauty products, plastic food containers, everything, there’s even emotional toxicity! Over time as the toxins build up, the liver becomes stressed and “full” causing symptoms such as, but not limited to, allergies, headaches, nausea, irritability, foggy thinking, muscle pain, skin issues, digestion issues, sleepless nights and fatigue. For women, toxic build up can contribute to many gynecological issues, including infertility. In addition, when toxins and free radicals weigh the body down over time, damage happens on a cellular level which means it becomes a gateway to disease and aging overall. When: May 27th – June 9th, 2022 Note: In Chinese medicine, Spring is a time of a renewal and growth. Spring is also the season of the Liver and Gallbladder which makes it an optimal time to do a cleanse. Where: Anywhere in the US! Our last cycle had people from New York, New Jersey, California and Arizona. Picking up supplements is easy and happen at Tao to Wellness in Berkeley. If you are not local, we are happy to ship everything to you, but please note there will be an additional $25 shipping charge. A Nutritional Shake: an excellent source of very high-quality vitamins and minerals providing key cofactors necessary in the detoxification process. Liver Support: an adjunct to help the Liver gently open and purge successfully. Herbs such as Milk Thistle and Dandelion Root are commonly used to protect and cleanse the liver. Antioxidant Support: a heavy hitter in the process of detoxification. Vitamin B12 Intrinsic Factor: all the Bs are helpful, but especially this specific B12 which is integral in detoxification. *This cleanse is not recommended for pregnant mothers, breastfeeding mothers, children under the age of 21 and people that are frail or weak due to a sickness or surgery. If you’re not sure if this is you, we are happy to guide you. Please get in touch! Email emily@berkeley-acupuncture.com for guidance. Pricing: We have two options! 1. The Master 2 Week Cleanse! Only local to Berkeley, CA All supplementation, two acupuncture treatments during the first week and second week, 24/7 email support, access to our What’s App community group and three 1 hour Zoom calls are $350.00. To get the best results, this is our recommendation! It is important to add acupuncture to this plan because: Assists with the release of purging of deeper toxic build up. Balances the emotions; especially irritability during the beginning potential withdrawal stages. Harmonizes the digestion, especially useful with these major food changes. Regulates brain chemistry, especially with those harder to avoid foods like coffee, alcohol and sugar. 2. The Basic 2 Week Cleanse Maybe you’re not close enough to receive acupuncture or maybe your insurance is already covering your acupuncture treatments… then this is the choice for you! All supplementation, 24/7 email support, access to our What’s App community group and three 1 hour Zoom calls is $200.00. If you are not local to Berkeley, we do recommend seeing an acupuncturist near you and letting them know you are on a Spring Cleanse and Detox. They’ll know what to do! Or please let us know where you are, we may have a referral! Also, feel free to invite others! Everything is more fun in community and this is no exception. People thrive better in a supportive environment, so invite your partner, your family and/or friends. Feeling inspired? Are you in? YES! Email Christina@berkeley-acupuncture.com to confirm ASAP! The last day to confirm with us is Monday May 9th so we have ample time for shipping and pick up! Still not sure and have questions? Reach out!
Supplementing the Thyroid for Optimal Function
Supplementing the Thyroid for Optimal Function Written by Emily Edmonds, L.Ac There’s a hummingbird in the garden in front of the office. She has in the space of a week created a nest and laid two eggs. I’ve never seen such tiny eggs! She watches carefully for intruders that would disturb her babies, and flies away every time the door opens. But she comes back, determined to make it work and take care of her responsibility as a new mom. I admire her tenacity, and am filled with so much gratitude to be able to witness this miracle of nature. Now, I was puzzled as to how could I possibly segway this into an article about thyroid nutrition. Maybe she was trying to tell me that humming and chanting are said to activate the throat chakra, at the center of which is the human thyroid gland. Until this hummingbird came into the garden, I knew already that the humming sound came from the rapid flapping of their wings. What I did not know is that they could also sing. And it’s beautiful to listen to! But I was already writing this article, and this hummingbird and her nest came into presence. The hummingbird doesn’t need medications, supplements or surgeries to tell it what to do. There is an intelligence there, an evolutionary process that tells the hummingbird it’s time to make a nest. To lay an egg. To keep the egg warm until it hatches. The hummingbird has no awareness of this. Like our glands and our endocrine system, it has an intelligence that tells it what to do without our conscious awareness or effort. We talked previously about thyroid hormones and their importance in human metabolic function. (Previous Article) Today, we are going to discuss nutrients for the thyroid to be at its optimal function. The thyroid gland utilizes several key nutrients that are needed for healthy thyroid function. These nutrients are selenium, zinc, iodine, iron, calcium, Vitamin A, Vitamin B2, Vitamin B3, and Essential Fatty Acids. These nutrients are needed not just for good thyroid function, but for proper absorption, conversion and assimilation of thyroid hormone and also to protect the thyroid gland from damage. Selenium Selenium is a very key nutrient for healthy thyroid function. Selenium plays a role in conversion of thyroid hormone from its inactive form to its active form. Selenium also contributes to glutathione formation, which protects the thyroid from damage and inflammation. Selenium also has been shown to reduce thyroid peroxidase antibodies, which contribute to Hashimoto’s thyroiditis. One of the best sources of selenium is Brazil nuts. But in most cases, I recommend supplementing with selenium b/c the amount of selenium in Brazil nuts can be inconsistent. Zinc Zinc is also needed for thyroid hormone conversion from T4 to T3, as it is a component of the enzyme deiodinase. Zinc is also needed for healthy hair, skin and nails. If you have a thyroid condition and you have alopecia (hair loss), hair breakage, or thin, brittle nails, you may need an increase in zinc intake. Good sources of zinc include shellfish, pumpkin seeds, chickpeas, lentils, flaxseeds and pine nuts. I typically recommend taking a zinc and selenium supplement for maximum effectiveness. Iodine Iodine is needed for the thyroid to produce thyroid hormone, as thyroid hormone has iodine as part of its molecular structure. The inactive form of thyroid hormone, T4, thyroxine has four iodine molecules and the active form, T3, has three. But the thyroid needs a specific amount of iodine for proper function. Unfortunately, it is possible to get too much of it and many of us are getting far more than we actually need. Iodine is in many of our foods, products and cosmetics in prolific amounts. So while it is important to be aware that iodine is important for thyroid function, too much of it or too little of it is going to cause problems with thyroid function. If you have an autoimmune condition such as Hashimoto’s or Grave’s disease, I would recommend avoiding iodine. Excessive amounts of iodine contribute to free radical formation in the thyroid and trigger an immune response in the thyroid that will cause more inflammation and worsen the progress of the disease. We will talk more about iodine and how it actually compromises thyroid function when we get too much of it in a future article. Sources of iodine include iodized salts, sea vegetables, Himalayan salt, egg yolks, seaweed, seafood and dairy products. Iron Iron is used as a catalyst in the formation of thyroid hormone T4, and it also plays a role in converting T4 to T3 through the enzyme deiodinase. Iron also plays a role in making heme proteins such as thyroid peroxidase, which is needed to bond iodine to thyroglobulin proteins to make thyroid hormone. If your iron levels are low, you may not be producing enough thyroid hormone and may not be able to convert thyroid hormone to its active form. Symptoms of low iron levels include pallor, shortness of breath, dry hair or skin, swollen tongue, brittle nails, palpitations, dizziness, and restless leg syndrome. I do not recommend supplementing with iron without consulting a practitioner first. Most practitioners are going to order a CBC panel and a ferritin test to measure of how much iron is being stored. Iron can accumulate in the body to toxic levels if supplemented inappropriately, so if you have normal iron and ferritin levels it is not safe to supplement with iron. For getting adequate stores of iron, I recommend focusing on dietary sources. If you do have to supplement with iron, ensure your supplement also contains Vitamin C or take it with a food rich in Vitamin C (oranges, kiwis, berries) so that you will be able to absorb the iron. Good sources of iron include red meats, beef liver, dark leafy green vegetables, and beets. Vitamin A Vitamin A has been shown to lower TSH levels,
Demystifying the Thyroid: Breakdown of the Basics
Demystifying the Thyroid: Breakdown of the Basics Written by Emily Edmonds In today’s fast pace and stressful world, thyroid disease is becoming more common and more problematic than ever before. The function of our thyroid impacts so many biochemical and physiological processes in our body that support our health. In this series, we are going to talk about the thyroid, how it affects our health, how it impacts fertility, and how we can improve our health so that our thyroid works the way it was designed. We are going to talk about what can cause thyroid disease, lab tests, supplementation and dietary measures to support thyroid health. We are also going to talk about some common culprits that you may not be aware of that could be causing your thyroid to be out of balance. The thyroid is a butterfly shaped gland located near the base of your throat. The thyroid is an endocrine gland that secretes thyroid hormones which influence metabolic rate, protein synthesis, and growth and development. The thyroid produces three hormones – triiodothyronine (T3), and thyroxine (T4) and calcitonin. Most thyroid diseases involve the production of T3 and T4, but some less common thyroid conditions can be caused by disruptions of hormones produced in the brain which influence the production of these hormones. Thyroid hormones govern the function of many processes in our bodies. The most well-known function of thyroid hormones is in regulation of our basal metabolic rate. They stimulate the breakdown of fats, glucose, regulate appetite, gut motility and the absorption of nutrients. On a cardiovascular level, thyroid hormones increase the rate and strength of the heart. Thyroid hormones also influence the rate of breathing, oxygen intake, and activity of the mitochondria (cellular function which produces ATP and energetic function). These factors influence blood flow and body temperature. Thyroid hormones also play a role in reproductive health, growth and development. They play a major role in brain maturation during fetal development and for the first few years of post-natal life. Thyroid hormones also influence sexual function, the menstrual cycle, sleep and cognition. With the numerous important functions in our bodies the thyroid influences, it is certainly understandable why thyroid disease can make patients feel terrible! Thyroid hormone production is regulated by a closed loop cycle. The hypothalamus produces a hormone called Thyroid Releasing Hormone (TRH) which reaches the pituitary gland. The pituitary gland receives TRH and releases Thyroid Stimulating Hormone (TSH). Most physicians will diagnose more common diseases by testing for TSH, and I will explain more on this later. TSH stimulates the thyroid to release T4 and some T3. This mechanism is tightly regulated by a negative feedback loop, meaning that when T4/T3 are low, TSH will rise to stimulate the thyroid to produce more thyroid hormone. When T4/T3 are high, TSH will be reduced so the thyroid doesn’t make too much. Many hormonal glands operate in a similar fashion, including our adrenal glands and our reproductive system. T4 is the inactive form of thyroid hormone. It needs to be converted to T3 to be considered metabolically active. When these are released into the bloodstream, T4 is converted into its active form T3. Conversion of T4 to T3 is influenced by a number of different ways, mostly by liver function but also by gut bacteria, kidneys, brain, and skeletal tissue. Thyroid hormone conversion is very important and is at the root of a lot of common thyroid diseases and requires certain key nutrients and healthy organ function. Since there are a number of organs and processes in the body that require thyroid hormone conversion, uptake, and metabolism – diseases of the thyroid are sometimes thought to be more of a canary in the coal mine rather than a problem of the thyroid alone. But if you have a thyroid condition, it is very important that you get treatment with a physician to help with the thyroid itself, and with a holistic practitioner with some knowledge of thyroid disease who can help with the entire body so that the cause of the thyroid condition can be healed. There are many different types of thyroid disease. Thyroid diseases fall into two main categories – hypothyroidism and hyperthyroidism. Hypothyroidism results when there are too few thyroid hormones in production and circulation. Hyperthyroidism results when there are too many thyroid hormones in production and circulation. There is acute thyroiditis, which usually results from a viral infection and typically resolves on its own. Postpartum thyroiditis, which occurs in women after childbirth and also is a temporary condition. Some of the most common thyroid diseases are autoimmune in nature. These include Hashimoto’s disease and Grave’s disease. Hashimoto’s thyroiditis is an autoimmune disease where the thyroid gland is being targeted by the immune system. This results in hypothyroidism, which is a condition that develops where there are not enough thyroid hormones in circulation. In the US at this time, Hashimoto’s disease is the most common cause of hypothyroidism. Grave’s disease is an autoimmune disease which results in hyperthyroidism, which is when thyroid hormone levels are too high. In poorer countries, hypothyroidism is most commonly caused by iodine deficiency. But excessive iodine can also significantly worsen thyroid conditions, most especially hyperthyroidism but in many cases of hypothyroidism as well. We will talk about iodine and why it’s not actually a great solution to treating hypothyroidism caused by autoimmune illness such as Hashimoto’s disease in a future article. There are also thyroid conditions that are congenital. Many of these diseases are caused by problems with the pituitary gland secreting TSH, or it can be a problem with the hypothalamus producing sufficient TRH. The thyroid will have a problem with producing adequate amounts of thyroid hormone due to not receiving these signals from these glands in our brain to produce adequate thyroid hormone. This is called secondary hypothyroidism. These conditions are rare though so we will not be discussing those as much for the purpose of this series. Traditional Chinese
More Recipes for a Dreamy Restful Sleep during Perimenopause and Menopause
More Recipes for a Dreamy Restful Sleep during Menopause Written by Emily Edmonds Loved our last post and looking for more recipes to provide you with restful sleep during the hormone fluctuations of menopause? Read on… Grilled Tofu with Reishi, Shiitake and Wood Ear Mushrooms Firm Tofu – 1 package Wood Ear Mushroom – 16 oz Shiitake Mushrooms – 16 oz Reishi Mushroom Powder – Dried – 1 tsp Porcini Powder – optional – 1/2 tsp Black Sesame Seeds – 1 tbsp Tamari or Soy Sauce – 1 tbsp Sesame Oil – 1 tbsp Ginger – 1” knob – freshly ground 10. Green Onion – 1 fresh – white rings sliced only 11. Miso – 1 tbsp 12.Ume Plum Vinegar – 1 tbsp 13.Maple syrup – 1 tsp Make sauce – peel ginger and zest with a microplane. Combine soy sauce or Tamari, sesame oil, ginger, green onion, miso, maple syrup and Ume plum vinegar into a bowl or blender and mix thoroughly. Slice tofu in 1/2” slices. In a small frying pan, heat sesame oil until hot. Add tofu to frying pan and grill until cooked through. Finish by brushing with sauce. Remove from heat, set aside and brush with sauce. Wash the mushrooms and dry thoroughly. Add more sesame oil to the pan and sauteé mushrooms until cooked through, about 15-20 minutes. Add a small amount of soy sauce to season and add some black sesame seeds and finish cooking until liquid is boiled off. Add reishi powder and porcini powder while still warm and stir thoroughly. This makes enough for about 4-5 nights so have one serving and keep the rest in the refrigerator for future use. Serve warm! Sardines with Wild Yams and Pumpkin Seeds Sardines – 1 can – wild caught Eggs – 2 *Wild Yams – 1 large Pumpkin Seeds – 1 tbsp Vinegar – 1/4 cup Celtic Sea Salt – 1 tbsp Dulse – optional Rye bread – optional This is a simple recipe to put together, but it can be an acquired taste for those who do not like fish. But sardines are the richest source of B12, they are also high in omega 3 fatty acids and quality protein. If you can adapt yourself to the taste, the health benefits you will gain will pay off dividends. Fill a pot with water and heat on the stove until boiling. Generously season with salt. Score the potatoes around the middle and make a small cut just through the skin around the entire width of the potato. Boil until fork tender, around 10-15 minutes. Remove from heat with a slotted spoon and allow to cool. Set aside. Keep the water and add the vinegar. Bring water to a boil. Boil eggs in water with the shell on for about 7-10 minutes. Remove from water and allow to cool completely. This is good to make in advance and have in the refrigerator as needed. Remove the peels from the yams and slice into 1/2” circles. Peel the eggs and slice horizontally into small circles. Slice the bread in 1/2” rounds an gently toast. Toast pumpkin seeds gently over low flame. Drain the sardines and allow to dry on paper towels if necessary. Place 1 slice of wild yam, 3-4 small slices of egg, 1-2 sardines on one slice of toast. Top with pumpkin seeds and dulse, if using. Serve warm! *Note – If you have Hashimoto’s Disease or Graves Disease or if you have been diagnosed with autoimmune thyroiditis – avoid dulse and season with Celtic sea salt. If you have these conditions, eat only the whites of the egg not the yolk (yolk contains a lot of iodine). If you have an allergy to gluten, avoid the rye bread but I don’t recommend eating gluten free bread. If you cannot find wild yams, the white yams are the ones that are closest and will work fine in this recipe but the wild yams are best. Millet with Almond Butter, Figs and Mulberries Millet – 1/2 cup Figs – fresh or dried – 1/4 cup Mulberries – dried – 1/4 cup Almond Butter – 2 tbsp Pea Protein Powder – 2 scoops Date syrup – 1 tbsp Lavender Flowers – 1/2 tsp – optional Boil 1 cup of water and add millet. Add figs, mulberries and lavender flowers if using. Stir frequently over low heat until cooked. Sift or sieve in pea protein powder and stir vigorously to combine. Add almond flour and stir until dissolved. Add date syrup to taste. Serve while warm. Split Pea Soup Leek – 1 – rinsed and cut into quarters Celery – 3 stalks – cut into small pieces Carrots – 2 – peeled and cut into small pieces Dried Split Peas – 1 cup Bone Broth – 2 cups Water – 2 cups Olive Oil – 1 tbsp Bay Leaf – 1 Thyme – fresh – 5 sprigs 10.Celtic Sea Salt Heat olive oil in a large pot over medium heat. Sauteé leeks and celery for 3 minutes. Add bone broth, water and split peas and season with salt. Make a bundle of bay leaf and thyme and tie with a string or cheesecloth, then submerge into the liquid. Cover and simmer for 60-80 minutes, or use in a pressure cooker for 20 minutes. Add carrots to soup. Cover and continue to simmer for about 20 minutes, or until peas have broken down (if using a pressure cooker – 10 minutes is all that is needed). Season with some more salt if necessary. Adzuki Bean Stew Ginger – 1” knob – peeled and finely grated on a microplane zester Leeks – cut and rinsed, minced into small pieces Celery – 3 stalks Soy Sauce or Tamari – 1 tbsp Ume Plum Vinegar – 2 tbsp, divided Sesame Oil – 2 tbsp Date Syrup – 1/2 tsp Adzuki Beans – 1 cup Water – 4 cups, divided Reishi powder – optional Kombu – 1 small piece