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3 Tips to Stay Healthy This Winter

Image by gdizerega from Pixabay

Yesterday marked the winter solstice. Find out what this means and how you can optimally support your health during the next two weeks according to Chinese medicine. The first day of winter solstice is the shortest day of the year and has the longest night. After today, the days will become longer again and the nights shorter.  The winter solstice is important in many Asian cultures. According to traditional belief, the coldest period of the year begins after the solstice. This period is called the “winter nine nine”. It is a period of nine times nine – altogether 81 days after the solstice, which counts down the icy cold days of winter until the beginning of the warmer days when the flowers will start to blossom again. Although the 81 days of winter are believed to be the coldest period of the year, the altogether coldest time is said to be during the third and the fourth nine-day periods (day 18 to day 36). Supporting your health and nourishing your body are particularly important during the two weeks following the solstice before the coldest days in order to prevent seasonal illnesses.


Here are 3 ways to stay healthy this winter:

  • Get plenty of sleep.  The hormones that repair and restore our tissues are produced during the first 90 minutes of our sleep cycles. Sleep also revitalizes our immune system.  If you have trouble sleeping try listening to Bedtime Stories for Grown-Ups by Kathryn Nicolai. ttps://www.nothingmuchhappens.com/stories    I have been listening to these stories for several months now and have found them to be very effective. They are simple stories to help retrain your brain so that you fall asleep easily and stay asleep.
  • Take time to reduce stress and maintain a balanced mindset.  Stress causes fatigue, irritability, headaches, digestive issues and poor sleep. Meditation reduces stress and leads to more positive emotions.  If you are new to meditation here is a simple way to get started.  Find a quiet place.  Sit upright in a chair and set a timer for 1-2 minutes. Breathe in for a count of 4 seconds then hold your breath for a count of 2-4 seconds.  Exhale for a count of 4 seconds and then hold your breath for a count of 2-4 seconds.  Focus your attention on your breathing.  Do this every day and gradually increase the time.
  • According to many Asian traditions, this is the time to support your body with deeply nourishing foods and healthy snacks.  Bone broth is ideal food to nurture your body during this time. It promotes digestive health, boosts the immune system, and supports the joints.  It can be made from leftover chicken, turkey and beef bones and added to soups, stews and many other dishes. For more information on the benefits of bone broth and a recipe go to https://www.townsendletter.com/FebMarch2005/broth0205.htm  

If you prefer the convenience of pre made bone broth, Vital Proteins makes organic chicken or beef bone broth in a granule form like bullion that dissolves easily in hot water and can be found at https://us.fullscript.com/welcome/djenderzak  in the bone health section.


For a yummy healthy seasonal snack try this easy to make recipe for vanilla roasted walnuts https://elanaspantry.com/vanilla-roasted-walnuts/  Elanas Pantry is my go to website for healthy satisfying recipes and these walnuts are delicious. In Chinese medicine walnuts are warming, aid the digestive system, benefit the lungs and support brain health.


 Wishing you health and happiness,  
Dr. D

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Answers to Your Questions About the Covid-19 Vaccine

Have questions about the Covid-19 vaccine?  Here is an easy to understand video that answers many questions you might have about viruses and in particular the SAR-COV-2 virus and vaccine. Scroll down to click on the video at the bottom of this post.

My colleague Dr. Aaron Lee, DAOM, LAc interviews Dr. Mars Stone, PhD in molecular virology about viruses, vaccines and the SAR-COV-2 vaccine.  Dr. Stone is a senior scientist at CORE Labs at the University of California San Francisco.  She is currently working on multiple COVID projects to further understand the antibody response, mechanism of vaccine protection and rates of infection in our populations.

Dr. Stone does a fantastic job of explaining these complex topics so that everyone will understand and can make informed decisions. 

Thank you to Dr. Lee and Dr. Stone for creating this video.

Here are some of the highlights:

  • The Pfizer/Moderna Vaccine is a strand of mRNA that encodes for the spike protein that is specific to SARS-CoV-2; meaning that it would not cross-react to other proteins of the body.
  • The vaccine introduces mRNA into your cells, which in turn signals your body to manufacture this protein.  When this protein is released from the cell, your body will produce antibodies to it.  Now when you come into contact with the virus your immune system is primed and can quickly recognize and neutralize the virus.  It will take 1-2 weeks after receiving the full dosage of the vaccine for your immune system to be completely activated.  
  • Because it takes 1-2 weeks for your immune system to become completely activated it is important to continue to wear a mask to protect yourself and others.
  • The mRNA vaccine provides the blueprint for a protein. It is NOT living material and does not cause a CoV2 infection.  The chills, fatigue, muscle and joint aches often felt after the vaccination are an indication your immune system is responding to the vaccine.
  • So far SARS-CoV-2 appears to not mutate as quickly as the flu virus.  However, it is still unknown if booster shots or a yearly vaccination will be needed.
  • Dr. Stone discusses other ingredients in addition to mRNA of the Pfizer/Moderna Vaccine and how these nanoparticles assist in the process.
  • Because the vaccine has only been tested on healthy individuals, people who are immunocompromised or have major co-morbidities, should consult with their primary care medical doctor to determine if the benefits of the vaccine outweigh the risk.
  • One reason the vaccine was able to be produced so quickly was because so much previous research had been done to produce a vaccine for related Coronaviruses like MERS and SARS.
  • Many members of the scientific community from diverse disciplines collaborated to advance the knowledge in order to create this vaccine.

Even with the promise of a vaccine much still needs to be learned because this vaccine is so new. Self care is essential. Continue to support your immune system with good quality sleep, healthy eating, supplements, exercise and of course acupuncture.

Stay well,

Dr. D

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Prevent Alzheimer’s by Eliminating These 10 Risk Factors

A recent study provides science based guidelines to prevent Alzheimer’s.  An article published in the Journal of Neurology, Neurosurgery and Psychiatry on July 20, 2020 discusses ten risk factors for Alzheimer’s disease.  The study suggests that eliminating these risk factors can prevent or delay the onset of Alzheimer’s.

The risk factors are:

  1. Diabetes
  2. Being overweight or obese
  3. High blood pressure
  4. Too little mental stimulation
  5. Stress
  6. Depression
  7. High homocysteine levels- damages the walls of the arteries leading to a narrowing of the arteries which restricts blood flow and can cause clots. Caused by poor diet, smoking, excess alcohol, diabetes, poor thyroid function and some medications.
  8. Head trauma
  9. Orthostatic hypotension- a type of low blood pressure that that occurs when standing after lying down and causes lightheadedness.  It can be caused by dehydration, anemia, heart conditions, and certain medications.
  10. Reduced education

The good news is that most of these risk factors can be eliminated through lifestyle changes.  So much is within our control to prevent or delay Alzheimer’s.  Changes in diet and weight loss improve type 2 diabetes, reduce blood pressure and stop the damage from high homocysteine levels.  Being a lifelong learner and taking on new challenges provides important mental stimulation.  Exercise, meditation, yoga and acupuncture are excellent to alleviate stress and depression.  If you have any questions about lifestyle changes you can make to prevent Alzheimer’s call 480-832-0966 to schedule an appointment.

Stay well,

Dr. D

Image by Gerd Altmann from Pixabay

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Alternatives to Cortisone Shots

Acupuncture is an excellent alternative to cortisone shots especially since cortisone shots have a serious downside and can destroy tissue.

An article published in the October 2019 issue of Radiology demonstrated that some people who received cortisone shots for knee pain and hip pain experienced a worsening of osteoarthritis as well as destruction of the joint.  Other side effects of cortisone shots observed in this study included bone loss, bone fractures and death of bone tissue.

How can acupuncture help?  Acupuncture alleviates pain, reduces inflammation and restores normal movement of the joint.  Acupuncture also activates the growth and production of cartilage cells and stimulates cartilage repair.  An article in the American Journal of Translational Research in 2016 demonstrated that acupuncture made improvements to cartilage in the knee within four weeks.

Another important way to alleviate painful joints is to follow an anti-inflammatory diet rich in vegetables, grass fed meats and healthy omega 3 oils.  If you would like more information on diet and lifestyle changes to alleviate pain then I recommend downloading my free ebook 3 Ways to Heal Chronic Pain at the Root.

Acupuncture is an excellent alternative to cortisone injections.  Acupuncture provides pain relief without side effects and provides the benefit of actually repairing damage cartilage.  If you are looking for an alternative to cortisone injections call me at 480-832-0966 to schedule an appointment to begin feeling better.

Stay well,

Dr. D

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Additional Actions to Boost Your Immune System

In the last three posts I have discussed how you can boost your immune system with supplements, foods and acupressure. Other essential actions you can take to strengthen your immune system include:

Reducing stress: Stress weakens our immune system. The stress hormone cortisol reduces the number of immune cells available to prevent illness. Find time each day to do something that you enjoy that helps to alleviate stress. It can be things like exercise, a walk in nature, quiet time to yourself, reading a book or meditation.

Sleep: Prioritize getting enough good quality sleep. Sleep helps your immune system because the body produces protective immune proteins called cytokines during sleep. If you are sleep deprived your body produces fewer cytokines leaving you more vulnerable to getting sick.

  • orange cat sleeping on white bed
    Photo by Александар Цветановић on Pexels.com

Drink plenty of water: Staying hydrated helps your immune system by bringing more more blood and nutrients to our organs and by clearing pathogens and cellular debris from our lymph system. Try to drink half your body weight in ounces of water. So if you weigh 150 pounds your target would be 75 ounces of water.

Avoid sugar: Sugar suppresses our immune system by reducing the effectiveness of immune cells to fight off pathogens. Most of us don’t realize that sugary foods decrease the strength of our immune system by half and this effect lasts for 1-2 hours, making us more vulnerable to getting sick.

Through this series of posts my intention has been to provide you with valuable information that you need to stay healthy. At this time it is absolutely essential that we all know how to care for ourselves and that we prioritize self care. Now is the time to make these lifestyle changes that will keep us healthy now and into the upcoming cold and flu season.

And of course since I provide acupuncture in Mesa, AZ I would be remiss if I did not mention that acupuncture can help reduce stress, lower cortisol levels and promote better sleep. Acupuncture also strengthens the immune system. If you would like to reduce stress, sleep better, boost your immune system or learn how to eat more nutrient rich foods call 480-832-0966 to schedule an appointment.

Stay well,

Dr. D

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Boost Your Immune System with Acupressure

Many people ask how do I stimulate my immune system? Since I provide acupuncture in Mesa, AZ, I often teach my patients three easy to find acupuncture points that boost the immune system. They can press on these points and give themselves a mini treatment between appointments .

Here is a 5 minute acupressure massage that you can do every day to keep your immune healthy. I recommend gently massaging each point in a circular motion with your fingertips for 30 seconds. Remember to do both right and left sides.

1. Kidney 27 is a powerful point to boost the immune system. It also helps to stop coughing and alleviates shortness of breath. It is located in a small depression just below the collarbone about 2 inches from the center of the breastbone. The location of Kidney 27 is marked by the yellow dots below.

  • Kidney 27

2. The Three Scholars are located on the palm side of the forearm. They are a series of three points and are powerful points to resolve Lung issues. In Traditional Chinese Medicine the Lung is related to our immune system and inorder to boost the immune system we need to support the Lungs. These points also alleviate cough and difficulty breathing.

The Three Scholars

The first point is located 3 finger widths from the crease of the elbow. Feel for a tendon at the crease of the elbow on the thumb side and go 3 fingers down in line with the side of the tendon.
The second point is located 4 fingers down from the first point and the third point is located 4 fingers from the second.

3. Team of Four Horses are three points located on the outside of the thigh. I have found these points to be highly effective to support the immune system as well as alleviating cough, allergies and sinusitis.

Four Horses marked by blue dots. To locate: Find the outside corner of the top of your knee cap (red dot). Go four fingers up in a line from that spot and then another four fingers up along the same line. You will now be at the green dot. Go three fingers to the outside of the green dot. This is the first point. You may want to mark it. To find the second point go four fingers up from the first point. To find the third point go four fingers down from the first point.

These points are especially important if you are feeling run down or have been around people who are sick. These points are a great addition to supplements and foods that support the immune system that were posted previously. Those links can be found here:

https://www.acupuncturemesa.com/4-crucial-supplements-for-a-healthy-immune-system/

https://www.acupuncturemesa.com/foods-to-boost-your-immune-system-plus-2-delicious-recipes/

If you are feeling your immune system needs additional support call us at 480-832-0966 and we will be happy to help you feel your best.

Stay well,

Dr. D

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Foods to Boost Your Immune System Plus 2 Delicious Recipes

Knowing which foods boost the immune system and keep the immune system strong is especially important right now. Along with providing acupuncture in Mesa AZ, I can also teach you how to keep your immune system strong by eating the right foods. In my last post I wrote about 4 Crucial Supplements to Boost Immunity https://www.acupuncturemesa.com/4-crucial-supplements-for-a-healthy-immune-system/. I would like to continue on that post by discussing how you can obtain those important nutrients in the foods you eat and to provide 2 delicious recipes that incorporate many of those foods.

Vitamin C

Vitamin C supports our immune system by stimulating the production of white blood cells and immune cells that mobilize, engulf and destroy pathogenic organisms.  Vitamin C also protects our immune cells from damage and promotes the production of interferon which attacks viruses.

Foods high in Vitamin C are:

Broccoli: has more Vitamin C than citrus fruits. Cook lightly to counteract gas formation.

Cabbage: green, purple and Napa. Also has more vitamin C than citrus fruits.

Bell peppers, tomatoes, parsley, sprouts, strawberries, citrus fruits and rose hip tea are also good sources of Vitamin C.

Zinc and Quercetin

Zinc is a trace element that improves immune function and inhibits viral replication.  Quercetin is necessary to transport zinc into cells where it can stop viral replication.

Foods high in zinc include:

Meat: beef, lamb and pork. Choose organic grass fed whenever possible.

Shellfish: oysters, crab, mussels and shrimp.

Legumes: beans, chick peas, and lentils

Nuts and Seeds: almonds, hemp, flax and pumpkin seeds

Quercetin is found in: broccoli, kale, red leaf lettuce, watercress, cilantro, radicchio, asparagus, onions (particularly red), apples, cranberries, blueberries, green tea and red grapes. 

Vitamin D

Vitamin D is a hormone that although found in small amounts in food is mostly produced by our bodies after exposure to sun light.  Most people living in the United States do not have sufficient levels of Vitamin D.

Foods that contain vitamin D are egg yolks, wild caught salmon, sardines, herring and mushrooms.

When using foods to boost the immune system it is important to choose 1-2 foods from each of the above categories in every meal.

Recipes

Sauteed Kale and Garlic

This is a quick and easy dish to make. Lacinato kale or Italian kale has a smoother texture and is less bitter than the curly kale pictured above. Kale eases lung congestion and garlic has antiviral properties that inhibit common cold viruses. Sauteeing the garlic to a light golden brown before adding the kale gives the dish a nutty flavor.

4-5 cloves garlic, finely chopped

3 tablespoons olive oil

2 bunches of licanato/Italian/dinosaur kale

1/4 teaspoon sea salt

Juice from 1/2 lemon

Remove the stems from the kale and coarsely chop the leaves. Saute the garlic in the olive oil on medium high heat, stirring frequently until the garlic is just a very light golden brown. If the garlic gets too brown it will become bitter. Add the kale and toss with the garlic and oil so that it is well coated. Continue to saute for 4-5 minutes stirring frequently. Remove from heat and sprinkle with salt and lemon juice. Toss all together and serve.

Chickpea Broccoli Casserole

This easy recipe uses many of the veggies from the above list of immune boosting foods. This recipe may be too bland for some folks. Feel free to add herbs to your taste. I often add red pepper to give it a little heat.

3 16 ounce cans chickpeas drained and rinsed

1 large onion quartered and thinly sliced

3 large carrots grated ( about 3 cups)

1 head broccoli cut into small florets ( about 4 cups)

2 tablespoons thinly sliced chives

1/2 cup whole wheat bread crumbs (or coarse almond meal if gluten free)

3 tablespoons olive oil

1 cup organic vegetable or chicken broth

1 teaspoon sea salt

Preheat oven to 350 degrees F

In a large bowl mash the chickpeas with a potato masher for 2 minutes. Or mash in a food processor. Stir in the vegetables and mix well. Add bread crumbs or almond meal and mix add olive oil and mix again. Add vegetable/chicken broth and salt to the mixture and combine thoroughly. Place in glass or ceramic casserole dish, press mixture evenly and firmly in dish. Cover and bake for 45 minutes. Uncover and bake for 15 more minutes.

Learning to cook vegetables that taste good and are pleasurable to eat is a real skill. The above recipes are based on recipes I make regularly from the cookbook entitled Vegan with a Vengeance by Isa Moskowitz. This book is full of recipes that are healthy, delicious and can be easily incorporated into your diet even if you are not vegan.

If you would like to learn more about how to keep your immune system strong by eating foods that boost the immune system please call 480-832-0966 to schedule an appointment and I would be happy to discuss this important topic with you in more detail.

And of course, since I provide acupuncture in Mesa AZ, I would be remiss if I did not mention that regular acupuncture keeps our immune system functioning at optimal levels and provides immune system support. If you would like to schedule an appointment to “tune up” your immune system call 480-832-0966.

Stay well,

Dr. D