Salvador Cefalu, M.S., L.Ac. teaches a gentle sequence of Qi Gong exercises blended with tangible insights from Chinese Medicine to support the health of your immune system.
Read MoreThe Doyo Period - 9 Tips to Support Your Health During Each Seasonal Transition
by Salvador Cefalu, M.S., L.Ac. and Setareh Moafi, Ph.D., L.Ac.
The transitional period between each seasonal change is a very important time to support the health of your body and mind. In Five Element theory, this period is called Doyo and relates to the Earth energy, which encompasses the Spleen and Stomach organ systems.
According to Chapter 29 of the Classical Chinese Medicine text Huang Di Nei Jing Su Wen: “The spleen, that is the soil. It governs the center. Throughout the four seasons it tends the four depots. In each [season] it is entrusted with government for eighteen days.”
This classical text is essentially telling us that this 18 day period at the end of each season corresponds to the Spleen’s energy and since it is an Earth element organ, it needs to be given extra care and support during this transitional time. Furthermore, the Earth organs, which include the Stomach and Pancreas as well, are more vulnerable to imbalance and disease at this time. With that said, paying extra attention to our diet and eating habits is key to maintaining one’s overall health during this transitional period between seasons.
People who already have problems in their Earth element need to take extra care as cases such as diabetes, ulcers and gastrointestinal issues in general can all worsen during this time if their lifestyle is not supported.
During the Doyo period in particular it's important to eat meals at regular times and without distractions. Staying away from too much sweet food and other damp inducing foods like dairy and fried foods is also important to keep the Spleen and Stomach energies in a healthy balance.
The Spleen as the largest lymphatic organ in the body indicates this is a good time for acupuncture and massage to support lymphatic circulation. If you only get these treatments a few times a year, it's best to do them during the Doyo periods.
The Spleen is an especially important system as it supports immunity during the seasonal transition.
In addition, the Spleen is an organ that assists in the transformation of food into energy and thoughts into purpose, so a healthy Spleen will support you to stay focused on your goals and be able to transform your dreams into reality.
Weakness in the Spleen can result in problems with digestion and elimination and cause the body to accumulate dampness. Dampness is a fungal terrain, often resulting from a diet heavy in carbohydrates, fried foods, dairy and sugar (even in the form of fruits). A fungal terrain can also develop from using various drugs such as antibiotics, sulfa drugs, chemotherapy, birth control pills, corticosteroids, antacids and acid blocking medications.
Dampness is reflected in our lives through the feeling of being stuck or lacking clarity. Dampness is also associated with psychological imbalances such as Obsessive Compulsiveness Disorder and hoarding.
The Earth element organs thrive on a simple diet based on unprocessed foods, a calm mind, and a regular daily rhythm with meals, exercise and rest.
Here are 9 tips to support you to have greater clarity and a healthier lifestyle during the Doyo Period of every seasonal change:
Take time to cook and be present during your meals. Put away your cell phone, turn off the TV and just be - with your meal and people with whom you enjoy spending time.
Eat meals at regular times and without distractions. Avoid eating under stress and eating on the run or while distracted.
Integrate more root vegetables into your diet to nourish your Earth. Root veggies such as sweet potatoes, parsnips, carrots and rutabaga also help anchor your body's energy and calm your mind.
Start to integrate more cooked leafy green vegetables to support the Liver and the Wood element, which are associated with the Spring season
Reduce or avoid coffee, alcohol and refined sugars. All of these substances aggravate the Liver, so this is especially important during the transition to the Liver (Wood) season of Spring.
Take enzymes daily. Enzymes taken with meals will help break down food and prevent stagnation and heat accumulation in the Stomach. Along with a balanced probiotic supplement, enzymes are essential for your gut health, which is the core of your immune function and brain health. Not sure what to take? Call us at 408-244-8565 or stop in and pick up a bottle of our favorite probiotics and enzymes.
Exercise to strengthen your Earth. Calming exercises such as Yoga and Qi Gong are especially important to integrate into your routine. Join us for weekly Qi Gong classes Mondays at 11:45am.
Take more time to meditate or just sit quietly to calm your mind. The imbalanced emotion of Earth is worry, so the more you can quiet your mind the less stress this system will take on.
Get Acupuncture treatment. This is the ideal time to support your core Earth energy and immunity with Acupuncture and Chinese Herbal Medicine. (If you're in our area, you can schedule yourself online here).
Never feel overwhelmed by what to eat again.
Join the waitlist for our one-of-a-kind-nutrition course.
Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, Ph.D., L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.
Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com.
Essential Oils to Balance A Water Type Person
by Salvador Cefalu, M.S., L.Ac.
Cold weather can be challenging for the body, particularly to the Kidney system which is a storage center for your Ming Men Fire or Gate of Vitality that warms and stimulates all metabolic functions. The Kidneys in Chinese Medicine are also associated with the Winter season and are therefore most vulnerable at this time of year.
The Kidneys also store our most precious commodity, called Jing, which is the Yin that acts like insulation in a home to help contain our internal warmth. Jing is often referred to as Essential Qi or constitutional energy, as it corresponds to the deepest aspect of our physiology which we associate with our DNA. It is therefore crucial to protect your Kidneys to support your body's regeneration and renewal processes in order to maintain youthfulness.
The Kidneys relate to the Water Element in Chinese Five ElementTheory. In a previous article, we explored the Five Element Water type personalities and how the Kidney energy supports our drive to live and the willpower to fulfill our goals and dreams. Here we explore the distinctions and challenges within the two basic Water archetypes and the use of essential oils to help each type of person restore balance.
Juniper Berry Essential Oil is beneficial for the Yang Water type.
The two types of Kidney Water archetypes are on opposite ends of the spectrum energetically. The Yang Water type person is generally warm, robust and vital while the Yin Water type is generally cold, weak and sluggish.
The Yang Water Type Person
In Chinese Medicine the Kidneys rule the bones, so a person who is a the Yang Water type will constitutionally have strong bones and a sturdy structure. These qualities make the Yang Water type person very hardy constitutionally and resilient to disease.
The Yang Water personality type's sturdy structure will often be matched with a graveling voice that's deep and strong. I've seen clinically, when a kidney type person gets ill, their voice will distinctively get deeper and rougher. This is even a diagnostic parameter in Chinese Medicine for assessing that a person has a Kidney imbalance.
To match their vigorous nature, the Yang Water person will often have robust ideals and goals. When out of balance, the Yang Water person tends to have a lot of excess types pathologies and is inclined to have an exaggerated view of reality.
The Yang Water person is more physical than mental and cut out for hard physical work rather than sitting behind a desk. Yang Water types want to experience life physically and love the challenge and adrenaline rush of adventure. In extreme cases, these Kidney Yang types are risk takers and daredevils.
Their nature of doing things in excess makes the Yang Water type person prone to diseases related to excess. In Chinese Medicine, this can manifest as Damp Heat with symptoms of excessive mucous and swellings such as edema, or in a more advanced state Phlegm Heat, which is related to the formation of tumors and pathological growths in the body. Because of this tendency, Yang Water types usually need detoxification to reduce the heavy toxic load they tend to accumulate that shows up in the form of many metabolic disorders including gout, diabetes, hypertension, and benign or malignant swellings, especially in the urogenital organs.
Essential Oils for the Yang Water Type Person
Wood based essential oils including Cedarwood and Sandalwood support detoxification because the Yang Water type tends to eat and drink excessively, and can be a bit abusive with his or her personal habits. Juniper essential oil, though not a wood oil, can also be used to detoxify the kidneys but should be used with caution as it can be too vigorous in action for a person with Kidney weakness.
Cedarwood Essential Oil is used to cool and strengthen the Kidney system and support detoxification of the body, especially in the urogenital system. Damp heat factors tend to settle into the lower body causing problems in the urogenital systems, such as prostate inflammation and swelling for men and bladder, vaginal or ovarian conditions for women.
Through its clearance of toxic by-products, Cedarwood is also useful for bone and joint inflammation in the form of arthritis. According to Chinese Medicine, the Kidney system directly supports the bone structure and joint health.The joints are toxic depositories and act essentially like holding tanks to keep pathogenic factors from affecting other more vital systems including the internal organs. As the health of the kidneys improve therefore so will pathologies related to the joints.
With its potent ability to boost Kidney Qi energy and considering the Kidney system correlates to the adrenal glands and the lower back region, Cedarwood essential oil is useful to reduce lethargy and fatigue, and strengthen a weak, achey back.
Cedarwood is a tonic for the kidney organs themselves and an effective diuretic. These benefits are very helpful in the treatment of hypertension and gout.
In addition, as the Kidney system relates to the reproductive system in Chinese Medicine, Cedarwood can tone the hormonal glands to help with menstrual irregularity and pre-menstrual type syndromes involving cramping and mood swings.
Sandalwood Essential Oil is a well known essential oil for its spiritual attributes and in Chinese Medicine we say it helps calm a person’s Shen, or spirit. Symptoms related to a Shen disturbance are anxiety, panic attacks, insomnia and restlessness.
Sandalwood also treats all of these symptoms by cooling heat in the heart for symptoms like anxiety and insomnia, especially when related to a deficiency of Yin fluids in the Kidneys.
Sandalwood is especially effective as an antiseptic and diuretic to cleanse the urogenital system and can be helpful in the treatment of cystitis, prostatitis, vaginal infections and even ovarian cysts and hemorrhoids due to the accumulation of damp heat in the pelvic region.
Juniper Berry Essential Oil is an oil to use with caution as it can be toxic for a person with weak kidneys. Juniper oil can however be very useful for a person who has serious arthritic pain due to Wind Damp Cold factors as it has a very warming quality to break up toxicity in the joints. It's also an important oil for Cold in the Blood causing amenorrhea or the type of painful menses that feels better with a warm heating pad placed over the area.
More specifically in its application for Yang Water types, Juniper Essential Oil as a diuretic is also useful for diabetes and gout as it acts as a detoxifying agent and helps clear uric acid out of the blood. In general, Juniper is an important essential oil for most circulatory problems including hypertension, varicose veins and edema.
Basil Essential Oil is one of the beneficial oils for the Yin Water type.
The Yin Water Type Person
The Yin Water person is more aligned with the typical pattern of Kidney weakness in Chinese Medicine as this type of person tends to be timid and fearful.
A Yin Water type will lack the warmth and vigor of Yang energy. They are constitutionally on the delicate side with poor stamina and circulation, and prone to injury with weakness in the bones and joints.
The Yin Water type is much less physical but more intellectually oriented than the Yang Water person and will persevere toward goals with patience. In general, this person is more mental and spiritually oriented than physical and is considered the philosopher of the Five Elements. If this type gets too stuck within, he or she may become a hermit, which is an archetype for the Yin Water type.
Yin Water types enjoy meditation over socialization. These individuals need their adrenals to be stimulated for motivation and to come out of themselves. Active exercise is important to invigorate the Qi in these sedentary individuals. In extreme cases, this type of person can become a reclusive hoarder.
Because the warming Yang energy in a Yin Water type is weak, he or she tends to have a soft voice rather than a robust voice like their Yang Water counterparts.
Yin Water types have a weak metabolism. They tend to feel cold inside and are sensitive to cold in their environment. Their delicate immune system creates low resistance to diseases so the Yin Water person is more prone to get sick easily.
Because their Yang Qi is not strong the Yin Water type's sexual vigor may also be lacking. If this issue concerns you personally, then becoming more physically active is a good start to help warm your Yang Qi. Martial Arts and, in particular, the restorative practice of Qi Gong is designed for this purpose.
Kidney Yin Water Types tend to be pessimistic and can easily have weight problems due to a sluggish metabolism. With a weakness in water metabolism, this person is also prone to fluid stagnation and issues of edema which can show up under the eyes and in the lower legs, particularly in the knees and ankles.
Since the lower back and knees relate to the Kidney system in Chinese Medicine, the weak constitution of the Yin Water type person will give him or her a greater tendency to have problems related to these areas, such as soreness and weakness in the lumbar area and knees.
Essential Oils for the Yin Water Type Person
The primary essential oils to consider for the Yin Water type person are warming and stimulating oils such as Rosemary, Basil and Fennel.
Rosemary Essential Oil is a very important oils to stimulate the immune system and improve circulation. It's a key oil to open the diaphragm and invigorate the heart circulation specifically. Through these mechanisms the sensitivity to cold and the feeling of cold internally can be reduced or resolved.
Rosemary is also useful for improving problems with digestion and elimination, including bloating and constipation.
Rosemary is considered an adrenal stimulant for problems related to chronic fatigue and low metabolism.
The Kidney system correlates to the brain in Chinese Medicine, so Rosemary will help stimulate a person mentally to reduce brain fatigue and brain fog.
Basil Essential Oil is a key essential oil to help strengthen a person’s Kidney Yang energy and in this way bring warmth and stimulation to a person’s overall metabolism.
Basil essential oil is also an important oil for a general lack of vitality, weakness in the lumbar region, and low sex drive or impotence.
Basil essential oil is an adrenal stimulant for fatigue and supports a person who may feel a lack of confidence or low self-esteem.
Fennel Essential Oil is a unique essential oil in that is has estrogenic properties to help regulate menstrual problems and treat problems related to menopause.
Fennel is also a diuretic and helps decrease an excessive appetite, so it's useful for weight loss. Fennel can also help stimulate a weak appetite, so be mindful that the effect is dosage dependent. The higher the dosage, the more Fennel oil reduces the appetite. However, used excessively Fennel may stimulate Liver Wind which means it can cause nervousness and anxiety.
Fennel can also strengthen the Kidney’s Life Gate Fire thereby improving low energy, weakness in the lower lumbar, impotence or low libido, weak willpower and an apathetic disposition which the Yin Water type person is inclined to experience.
Ideally and for best results, it's important to support an organ system prior to the season to which it corresponds. However, it's important during every season and essentially every day to nurture our Kidney energy to bring balance and optimize its function. The critical issue with the colder weather during Winter is that it becomes especially important to maintain the body's warmth to protect the Kidney Yang Qi. Elderly people have a decline in this energy and that's why they are especially challenged physically at this time of year.
Essential oils are profound sources of plant based biochemicals that resonate directly with the human body's Jing Essence or constitutional energy. When used properly, the six essential oils discussed here can have profound effects to bring balance to the Yin and Yang Water type person and the physical and emotional syndromes he or she often suffer. I suggest you try them for yourself. For complicated health conditions, it is advisable to consult a professional aromatherapist to target your specific needs in a safe and effective manner.
Please note: the recommendations in this article are provided as suggestions and guidance and are not meant to cure the illnesses and imbalances described. Please consult your healthcare practitioner or schedule with us to get specific guidelines, formulations and treatments for your specific needs.
Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.
Practices for Late Summer & Healthy Seasonal Transitions
by Setareh Moafi, Ph.D., L.Ac.
Dr. Setareh Moafi offers simple step-by-step guidance to do Dragon Pose. This Yin Yoga posture is important to open and release the Stomach Meridian and improve digestion. Benefits of the posture and its relationship to the Earth element and Stomach channel in Chinese Medicine are explained.
The Earth element rules the late Summer as well as all seasonal transitions — all important times to strengthen your Earth and its corresponding Spleen and Stomach organs.
The Earth element relates to the digestive system and includes the Spleen, Pancreas and Stomach functions. Restoring health to your digestive system is fundamental to restoring health to all aspects of your life.
The digestive system creates Qi to support a strong immune function and fluids to support the hormones and healthy endocrine function.
Digestion is about transformation; transformation of food into energy and substance to build the body. Having a strong Earth energy also supports transformation in our lives as well so we can create the life we want to live. And perhaps most importantly, creating a strong Earth energy in our lives helps support having healthy relationships especially within our family.
Weakness in the Earth organs can lead to sweet cravings which then cause the body to accumulate dampness. Dampness is a fungal terrain, often resulting from a diet heavy in carbohydrates, fried foods, dairy and sugar (even in the form of fruits).
A fungal terrain can also develop from using various drugs such as antibiotics, sulfa drugs, chemotherapy, birth control pills, corticosteroids, antacids and acid blocking medications.
Dampness is reflected in feeling stuck or lacking clarity. Dampness is also associated with psychological imbalances such as Obsessive Compulsiveness Disorder and hoarding.
Imbalance in your Earth can also lead to excess accumulation of heat in your Stomach causing acid reflux, indigestion, excessive appetite and even anxiety as the Stomach dumps the overflow of heat into the Heart.
The Earth element thrives on a simple diet based on unprocessed foods, a calm mind, and a regular daily rhythm with meals, exercise and rest.
The following tips will help strengthen the Earth energy to help bring clarity in your life as well as to clear the heat and dampness that can lead to burnout and a sluggish body and mind.
6 Tips for a Healthy Earth:
1) Eat meals at regular times and without distractions. The digestive system thrives on eating with a relaxed state of mind. Try also to not skip meals and eat snacks if low blood sugar is an issue.
2) Cut back on sugar, including fruit. Even 'healthy' Summer fruit have a high sugar content that can create dampness and lead to immune suppression and Fall colds and flus.
3) Eat more root vegetables. Root veggies such as sweet potatoes, parsnips, carrots and rutabaga help anchor your body's energy and calm your mind.
4) Take enzymes and probiotics daily. Enzymes taken with meals will help break down food and prevent stagnation and heat accumulation in the Stomach. Along with a balanced probiotic supplement, enzymes are essential for your gut health, which is the core of your immune function and brain health. Not sure what to take? Call us at 408-244-8565 or stop in and pick up a bottle of our favorite probiotics and enzymes.
5) Exercise to strengthen your Earth. Calming exercises such as Yoga and Qi Gong are especially important to integrate into your routine. Here’s an archive of Yoga classes to practice from the comfort of your home. You can also do the short late Summer Yin Yoga practice with Dr. Setareh Moafi in the video at the top of this article :)
6) Go to bed a little earlier - before 11pm is optimal. It's also helpful to go to bed and wake up around the same time every day.
The transition toward the cooler Autumn season through this late Summer period allows us to harness our energy and create a calmer, more regular rhythm for optimal health during the upcoming Yin seasons of Fall and Winter.
Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Setareh offers clinical services and transformational workshops that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com and www.acenterfornaturalhealing.com.
Why Your Exercise Routine May Be Hurting Your Health
by Salvador Cefalu, M.S., L.Ac.
As you know, exercise is essential for a healthy life and especially a healthy heart and cardiovascular system. But improper exercise may actually cause health problems.
A condition known as Overtraining Syndrome, or Metabolic Overtraining Syndrome, is more common than you might think.
Overtraining, especially with endurance and anaerobic training such as weight training, accelerates aging as inflammation gets ramped up in the body.
When overtraining is combined with overworking and a lack of proper rest and recovery time, Overtraining Syndrome can impact a person on many levels ranging from becoming injury prone to metabolic disorders involving hormonal imbalances, immune system dysfunction, fatigue, mood disorders and neurological problems.
How to Know if You’re Overtraining
One biomarker that should be considered as a possible result of overtraining is elevated homocysteine.
Homocysteine is an amino acid that is created by the body from the essential amino acid Methionine. It gets converted with the help of vitamin B6 into an important amino acid called Cysteine. Chronically elevated homocysteine levels are a potential indicator of cardiovascular disease development since homocysteine is an important biomarker for vascular inflammation. Over time, elevated levels of homocysteine can increase risk of heart attack, stroke and vascular dementia, the second most frequent cause of dementia in the elderly behind only Alzheimers.
Stress and caffeine consumption will also increase homocysteine as the neurotransmitters related to stress, epinephrine and norepinephrine, become elevated.
Since the major focus should be to minimize inflammation, maintaining a healthy level of homocysteine is a KEY component for maintaining a healthy cardiovascular system.
So how much exercise is really necessary to achieve optimal health?
According to Dr. Mercola in his article “Physical Inactivity Costs Global Economy $67 Billion Each Year,” he says "the greatest effect on longevity was found among those who engaged in 150 to 450 minutes of exercise per week, the bulk of which was moderate intensity activities such as walking. Including bouts of vigorous activity can give you an additional boost in longevity.”
In fact, recent research has shown that just 5 minutes of high-intensity exercise is needed to have optimal health benefits.
You may consider short periods of High Intensity Interval Training (HIIT) for your routine. With even just five minutes of high-intensity exercise, healthy nitric oxide (eNOS) is released to dilate blood vessels and increase blood perfusion throughout the body. Growth Hormone (GH) is elevated and BDNF (Brain Derived Neurotrophic factor) is released in the brain’s Hippocampus.
Increased BDFT helps improve stress management and memory while reducing mood swings and depression. Better stress management will prevent your body from overflowing with cortisol, which in excess can lead to weight gain and lowered immune function.
In general, chronic, long-term stress takes its toll on your health and over-exercising when the body is already maxed out from a stressful day can be very damaging to your health.
So if your busting your behind for 40 minutes on the treadmill, keep in mind that less is more and short-term interval training is a much better option.
If you engage in endurance type aerobic exercise or engage in regular, intensive weight-lifting workouts, I suggest you have your homocysteine levels tested when you have your next blood test. Keep in mind, the standard medical belief is that homocysteine should be below 10.6 for cardio-vascular health. However, some of the leading physicians in the growing field of Functional Medicine recommend a level below 7 for optimal metabolic health overall.
Another important bio-marker to check in relation to inflammation is C-Reactive Protein (CRP). It is advised to keep your CRP level below 1.0 mg/L. Any measure above this point indicates a risk of developing cardiovascular disease.
In addition, check your vitamin B status (especially B6, B12 and Folic Acid) to ensure you are able to maintain healthy homocysteine levels because these vitamins are essential to support liver detoxification.
Timing Your Exercise for Optimal Health
The final point about exercise relates to the timing of working out.
It's best to avoid excessive and vigorous exercise in the afternoon during the hottest time of the day.
The early morning between 5am and 11am is the optimum time to work out and ramp up the body’s metabolism. Ideally, focus on the HIIT type workouts for no more than 20 minutes.
Remember, the peak Yang time is midday, so it’s best not to overstimulate the body during the heat of the day.
Midday exercise increases internal heat and burns out the body’s Qi leading to fatigue and exhaustion.
The Yin time occurs during the evening as the sun sets and peaks during the midnight hours, so it’s also best to avoid training hard late in the day.
Late evening exercise, especially exercise that causes a lot of sweating, depletes the body’s fluids and thus dries up the body’s cells and can lead to accelerated aging and the occurrence of wrinkles and sagging skin.
Proper training requires proper rest and recovery time so it's best to avoid daily exhaustive training. With your extra time, take regular 20-30 minute walks to keep your aerobic system active. In the late afternoon and evening try focusing on exercises that improve your flexibility such as stretching, gentle or Yin Yoga, Qi Gong and Tai Chi to keep your body cool and your mind calm and relaxed as you wind down and prepare for deep, restorative sleep.
Salvador Cefalu, M.S., L.Ac. is the Founder and Co-Director of A Center for Natural Healing in Santa Clara, California, a wellness clinic that specializes in Classical Chinese Medicine & Japanese Meridian Therapy, a rare non-insertion form of Acupuncture. More information at www.acenterfornaturalhealing.com.