How to Quickly (& Easily) Boost Your Metabolism

by Setareh Moafi, Ph.D., L.Ac.

It’s often said in Chinese Medicine that your Kidneys comprise your most essential organ system.

The Kidneys house your essential energy, known as Jing Qi, as well as your willpower, or Zhi, which together lay the foundation for a healthy, long life.

The Kidney system also plays an important role in supporting your digestion and its fortitude is a major player in maintaining a healthy metabolism. This is because your Kidney Yang supports both of the primary organs of digestion in Chinese Medicine — your Spleen and your Stomach.

Healthy Digestion for a Healthy Metabolism

Metabolism is the biochemical process that enables organisms to transform chemical energy stored in molecules into energy that can be used for cellular processes. Your resting metabolic rate (RMR) is the number of calories your body burns to maintain vital body functions such as heart rate, brain function and breathing.

When your metabolism is impeded, a cascade of imbalances can occur, including the interruption of basic functions including sleep and digestion.

Improving your digestion is one of the fastest ways to boost your metabolism — healthy digestion leads to nutrient absorption from food for the formation of energy.

Digestion involves two distinct parts: 

  1. Mechanical digestion by chewing, grinding, churning and mixing that takes place in the mouth and the stomach.

  2. Chemical digestion that uses enzymes, bile acids in order to break down food material into a form that can be absorbed, then assimilated into the tissues of the body. Most chemical digestion takes place in the small intestine. Many of the digestive enzymes that act in the small intestine are secreted by the pancreas and liver and enter the small intestine via the pancreatic duct. 

From a Chinese Medicine point of view, the primary organs of digestion are your Spleen and Stomach, both of which are supported by your Kidney Qi.

Your Stomach is your ‘cooking pot’ — Stomach Fire creates the acids to break down and digest proteins.

Your Spleen Qi, on the hand, needs more of an alkaline environment for the production of pancreatic enzymes to break down carbohydrates.

Warm, cooked foods including soups are easy to digest and therefore minimize the taxation on your digestive system, in particular your Spleen Qi.

Warm, cooked foods including soups are easy to digest and therefore minimize the taxation on your digestive system, in particular your Spleen Qi.

Warm, Yang energy increases circulation throughout your body and supports digestion. It’s therefore important to eat warm, cooked foods, especially in the wintertime and in colder temperatures in general.

The primary function of Spleen Qi is to transform and transport both your food and your thoughts.

Each time you consume something cold such as an iced drink or ice cream, the Spleen Qi expends even more energy to transform that food into energy.

The harder the Spleen has to work, the more it becomes taxed and its potential ability to transform and transport food (as well as your thoughts) becomes inhibited, resulting in the accumulation of dampness, phlegm and what can be recognized as a fungal terrain.

Eventually, this leads to weight gain and poor metabolic function, as well as excessive worry or overthinking resulting from the Spleen’s correlation with your mental faculty, known as Yi.

Strong Kidney Yang is essential to support your Stomach Fire and Spleen Qi to aid digestion; healthy digestion plus healthy food is what provides your body with nutrition.

Contrary to common trends that encourage eating salads in order to lose weight, Chinese Medicine encourages instead eating warm, cooked foods including soups and stews to keep the Kidney Yang and Spleen Qi vital and therefore maintain a healthy metabolism.

Warm Your Core to Boost Your Metabolism

The kidneys are bean-shaped organs that are located against the back muscles in the upper abdominal area. On top of each kidney lie the adrenal glands, which produce a number of different steroid hormones that regulate many functions to maintain healthy metabolism and brain function.

The adrenals are commonly known as the ‘stress glands’ because they respond to acute stress, but if episodes of stress become chronic, long lasting or recurring, they can drive the body into metabolic crises.

Since the adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure, and stress response, it’s important to reduce taxation on them and the Kidney system as a whole.

Besides managing your stress and eating more warm, cooked foods, it’s also important to keep your core temperature warm to support a healthy metabolism.

This is naturally more important during the colder months in Autumn and Winter, but it’s important to pay attention to this overall, especially if you’re dealing with chronic fatigue, adrenal exhaustion or illness.

The core of your body, known as the Dan Tian in Chinese and Hara in Japanese, stores the essential energy of your body. Too much cold stagnates the energy in this region, inhibiting it from circulating throughout the rest of your body.

It’s important to cultivate this core energy through practices including Yoga and Qi Gong, as well as to keep this area of your body warm in general.

Moxibustion — the application of heat from warming herbs including mugwort along specific points and areas of the body — is an exceptional way to bring warmth to your Kidneys and to the core of your body.

Your Acupuncturist may do moxibustion on specific points that support your metabolism. You can also place a moxa heat pack directly on your lower abdomen and lower back to help nourish your Kidney energy and increase your core temperature, especially during the colder months.

Far infrared saunas are another way to warm your core temperature and support your Kidneys. The many benefits of the longer wavelength infrared waves that are thermal include improved circulation, better sleep, pain reduction, detoxification, and increased metabolism.

According to the Journal of the American Medical Association, the gentle heat induction from far infrared rays helps you increase blood circulation. As your body increases sweat production to cool itself, your heart works harder to pump blood at a greater rate to boost circulation and therefore support your metabolism.


Conclusion

A healthy metabolism supports you to feel vital and energetic while supporting all of the basic functions of your body, including your heart rate, gut health, brain function, and breathing.

The fundamental way to to support your metabolism is to maintain the health of your Kidney energy.

The Kidneys are more than just an individual organ in Chinese Medicine as they also correspond to your reproductive system, adrenal glands, auditory system, your skeletal structure and your brain. Important hormones that support your body’s ability to regenerate, such as DHEA, testosterone, progesterone and estrogen all relate to your Kidneys health.

Two of the easiest ways to support this process is to eat mostly warm, cooked foods and drinks as well as that you keep the core of your body strong, supple and warm.

 

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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 she runs with her husband, Salvador Cefalu, M.S., L.Ac., that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers clinical services and transformational courses that blend the ancient practices of Classical Chinese Medicine and Yoga. Learn more at www.setarehmoafi.com and www.acenterfornaturalhealing.com.

How to Cultivate a Feeling of Enough

by Setareh Moafi, Ph.D., L.Ac. & Salvador Cefalu, M.S., L.Ac.

Let's admit it. We all strive for more of what we love, whether it's a deeper connection to our partner, greater success in our work or finances, a more abundant lifestyle, recognition, and even contribution and personal development.

Whether it's true to our human nature or not, we've been taught that more is better. In addition to our own personal goals, we have social media and television telling us that we should and could have more if only we buy X, Y and Z.

The great paradox is that once we buy and do everything we desire or feel is 'required' of us, the tendency is to still find that something's missing.

So when is it enough?

To be fulfilled means to cultivate a feeling of enough. 

According to Chinese Medicine, the Spleen and Stomach, which encompass the Earth element, are the primary organs of digestion and assimilation. These are the organs that satisfy the feeling of enough on a physical level by transforming raw material from our diet to help the body regenerate on a daily basis. 

The Spleen and Stomach digest and process not just food, but also our thoughts.

If the Spleen and Stomach are harmonized, our digestion is unobstructed and our mind is clear. But when there is an imbalance in either of these systems not only do digestive difficulties manifest, but mental processing can also be disrupted causing problems such as a foggy mind and obsessive thinking. 

When the Earth energy is out of balance there is a tendency to overthink and worry. According to one of the foremost classical Chinese medical texts, Nei Jing Su Wen, “Pensiveness harms the spleen” (Unschuld, 2011, 207) and if it is not properly resolved, it leads to obsession.

The Earth element relates also to our ability to feel completion, abundance and fulfillment.

When you eat a plate of food, the gut sends signals to the brain so it knows that you've had enough. 

Excessive Stomach Fire can create an imbalance in this process, leading to binging, excessive thinking, obsession, and neediness. Stomach Fire most often results from a poor diet with acidic foods, as well as mental overstimulation. This heat in the Stomach ultimately burns out the Spleen Qi and leads to severe fatigue. This pattern is common among students and can cause post-college burnout and Spleen weakness. 

According to Chinese Medicine, the Spleen also plays a key role in producing blood. A weak Spleen therefore impairs one's ability to build blood.

This is especially crucial for women who work or study excessively since mental overstimulation weakens the Spleen, inhibiting it from building back the blood that’s lost during monthly menstruation. For vegetarians, the ability to build blood is even more challenging since animal products help to nourish the blood. 

The key is that not having enough blood causes one to feel empty inside regardless of one's circumstances.

The feeling of not having enough relates therefore to either weakness of the Spleen in its production of blood, or excessive heat in the Stomach system causing obsession and the need for more and more.

Cultivating a feeling of enough brings a sense of security, nourishment and abundance.

Cultivating a feeling of enough brings a sense of security, nourishment and abundance.

Strength in the Earth element via the Spleen and Stomach helps ground us in the present moment. When our energy, or Qi, and blood are strong we feel less vulnerable and more secure in all aspects of our lives.

Furthermore adequate blood reserves provide a sense of comfort and security as well.

In fact, a deficiency of blood can cause one to feel a lack of wealth and prosperity no matter his or her financial status.

A feeling of inadequacy may also result from excessive heat in the Stomach, which not only causes mental overactivity and agitation, but can also lead to addiction, such as to sex, drugs, shopping or alcohol.

Excessive heat in the Stomach system physiologically manifests as inflammation anywhere along the gastrointestinal tract, or the gut. This is how Stomach Heat in Chinese Medicine correlates with the pathology of the brain and numerous mental and emotional imbalances via the gut-brain axis. 

Essentially, the health of the gut determines the health of the brain and therefore our ability to process information, manage stress, and balance our emotions.

When the Stomach is full of heat, it can dump this heat into the Heart. 

When in balance, the Heart stirs a healthy level of creativity, passion and desire. However, excessive heat in the Heart induces excessive desires and passions, and this can overwhelm or disrupt the Shen or spirit of a person leading to different types of neurosis, including anxiety and even Obsessive Compulsive Disorder (OCD). 

Since Heart imbalances can result from excessive heat generated in the gut, it's clear how our gut health influences both our state of mind and emotional well being. 

 

Tools to Cultivate a Feeling of Enough

Since the Spleen and Stomach are the source of Qi and blood in the body, they are also the source of our nourishment and therefore the basis of our ability to feel comfort, security and wholeness. 

We’re all prone to developing a weak Spleen causing blood deficiency through poor diet, irregular eating habits, lack of physical exercise, and excessive mental activity. 

If the Spleen is weak, digestive enzymes can support the breakdown and assimilation of nutrients to produce blood and healthy cells.

Maintaining a clean diet with more alkaline foods will also support your Earth element. Alkalizing foods are especially important for people who tend to be "over-thinkers" as this leads to over acidity in the Stomach. This can lead to Stomach Fire that can over time lead to both gut inflammation as well as imbalances in the Heart.

A person with an especially weak Spleen will experience a lot of fatigue and feel too cold, so in cases like this it may be best to eat less damp producing foods such as grains, dairy and sugar which feed the fungal terrain known as Candida that ultimately suppresses the body's energy.

Eating cooked, warm foods will also support the Earth organs while raw, cold natured foods, especially during colder seasons, can weaken the digestive system and exacerbate Spleen Qi deficiency.

There's a lot more you can do to balance your Earth element, including setting healthy boundaries and being especially mindful of your self-care during seasonal transitions.

The simple yet powerful practice of gratitude can also contribute to a feeling of enough by helping to amplify all that's good in your life now. It's so easy to focus on what's not going right and this is the root of why so many of us feel like we don't have or are not enough. 

A daily and consistent gratitude practice can be done simply by being mindful of and acknowledging things as they flow into your life. It's best to start with the little things so you can easily begin to see how quickly what you appreciate appreciates.

Small and simple changes can provide a great impact to help you restore balance in your Earth energy and bring a sense of comfort and satisfaction to your life.

Only through a healthy Earth element can we truly foster a feeling of enough where nothing feels missing or empty. Through this deep sense of abundance we're able to have a greater capacity to cultivate a prosperous and fulfilled life.

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. 

Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California. 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.

Setting Boundaries is Essential to Your Health

by Setareh Moafi, Ph.D., L.Ac.

About a year ago, my husband and I adopted a 1 year old Italian Greyhound mix we named Crystal. When we first brought her home from the rescue, she was terrified of everything. In fact, she'd spend most mornings hiding under our China cabinet shivering when we'd take her out of her crate.

She'd obviously been traumatized and likely been abused, so we decided to hire a trainer to help break her out of her fear.

After some trial and error, we hired Mike, an experienced trainer who would gently force her to stay present each time she got fearful and wanted to run away. By essentially forcing her to move into her fear it didn't take long for Crystal to realize she was safe and there was nothing to fear. Through this initially challenging process, Crystal quickly became loving and trusting of our trainer who created a very strong boundary with her.

Crystal loves to feel contained. Boundaries are essential for all beings to feel safe.

Crystal loves to feel contained. Boundaries are essential for all beings to feel safe.

The training worked wonders and though she resisted the process during many of the sessions, Crystal became more relaxed, more trusting and more affectionate after each session. Mike also helped us learn how to assertively yet lovingly hold boundaries to heal her behavior. 

The stronger we set boundaries around her reaction to fear, the more relaxed she became.

As a result, the anxiety and fear that once ruled Crystal settled down, and she continues to feel more safe and be more present than ever.

Humans have similar behavior patterns. Healthy boundaries between children and parents are crucial to cultivating healthy relationships and to prevent enabling unhealthy behavior patterns. Held with love, compassion and respect, boundaries help create a sense of stability and safety.

In Chinese Medicine, this sense of safety and security is supported by the Earth element as the basis for establishing healthy boundaries. 

The Earth element rules our digestive system and helps us process both food and thoughts. Energetically, Earth relates to all transitions - seasonal and otherwise - and is the ruling element of the late Summer. It's most important to balance and strengthen the Earth element during these times, but since change is a constant in life and we're naturally always going through transitions, cultivating a healthy Earth is essential to all aspects of our health year round.

 

Boundaries and the Earth Element

The Earth Element is the fertile soil that allows plants to grow and flourish to provide nourishment and sustenance; it gives protection and shelter as well as stability and substance. 

Earth contains water, creates boundaries to define continents and carries us through space with stability. Earth represents safety, protection and our home base. 

Being centered, calm, and balanced, feeling at home, and having a sense of harmony and peacefulness are the essence of a healthy Earth energy. Creating a comfortable home and cooking for oneself and one's family are essential factors to nourishing the Earth energy in one's life.

Rice fields from our 2015 trip to China. Earth contains water and provides the fertile soil where nourishment can be cultivated.

Rice fields from our 2015 trip to China. Earth contains water and provides the fertile soil where nourishment can be cultivated.

Cultivating a healthy Earth means understanding and prioritizing our needs. If we pour all of our energy into helping others or work excessively, we'll have nothing left for ourselves. If we don't discipline ourselves around our diet and set boundaries around eating generally healthy foods, our health fails. If we continuously go to bed late because we don't have the discipline to stop working or watching TV at night, we slowly but surely deplete our blood, our Yin, and our essence, which accelerates our aging process.

In other words, strong boundaries around how and with whom we spend our time, what we eat and even when we sleep is fundamental to our health.

In the body, these boundaries are established by the Earth element organs that govern digestion, the Stomach and Spleen.

 

Nourishment and the Earth Element

Earth energy is about transformation; transformation of food into energy and raw material to rebuild the body, and transformation of our thoughts so we're not stuck obsessing about negative things and can have clarity of mind. 

Earth energy is also associated with our relationships with ourselves and others, which begins with our relationship to our family, especially our mothers. As the archetype for the Earth type personality, the Mother represents unconditional love and the nourishing qualities that exist within each of us.

Loving, supportive and nourishing parents help children understand they are accepted for who they are, which gives them a deep sense of security. Starting life with unconditional nourishment both through food and emotional support supports a calm and secure demeanor. It also prevents the development of excessive dependence on others to have one's needs met. 

Our first experience with nourishment comes from suckling at our mother's breast, ingesting the colostrum that activates our Earth energy.

Colostrum is so potent for the digestive system that it's been well established as a supplement to heal digestive disorders. For one thing, colostrum restores leaky gut to normal permeability levels. Serious health syndromes which we can recognize as Earth imbalances are now known to be associated with abnormally increased gut permeability. These include autoimmune diseases such as Crohn’s disease, lupus, multiple sclerosis, scleroderma, and rheumatoid arthritis. Colostrum can also benefit Alzheimer’s, Parkinson’s, chronic fatigue syndrome, hepatitis, fibromyalgia, asthma, and allergies. 

Colostrum contains growth factors and hormones to help repair damage to the intestinal lining, including damage caused by NSAIDS and other medications, and restore gut integrity. Colostrum is high in immunoglobulins to help control harmful fungi, such as Candida, and harmful bacteria, such as H. Pylori, which is known to cause ulcers. Colostrum has also been shown to increase the surface area of the intestinal lining to improve absorption of nutrients. And there are no known side effects from using colostrum.

Colostrum reduces inflammation, protects against irritation from toxins, prevents infection and promotes epithelial growth and repair. It's also a useful supplement to quickly boost the immune system following a strenuous workout or periods of intense stress. 

In this way, colostrum boosts Spleen Qi, which is fundamental for supporting Earth energy and therefore our ability to establish healthy boundaries.

Nourishment begins in the gut first with our mother through breast feeding and evolves into how we nourish ourselves. Thus the connection of the Earth element to our digestive function determines our ability to have healthy, harmonious relationships as well as strong immunity, or Spleen Qi.

 

Earth Element Imbalances

Physiologically, Earth element imbalances most commonly relate to weakness of the Spleen, which manifests as poor digestive function, as well as bruising and hemorrhaging. This is because the Spleen not only transports and transforms food and thoughts, but it is also the organ in Chinese Medicine that's responsible for holding blood in the vessels. A woman who has very heavy flow during her menses for example needs to focus on strengthening her Spleen and blood. Weak Spleen Qi can also cause leakage of Qi, which is a disorder we've discussed in a previous article.

Chronic digestive issues as well as eating disorders are common among people who have imbalances in their Earth element, which may have begun during childhood as a result of lack of nourishment emotionally and physically from one's parents or through excessive consumption of prescription drugs, especially antibiotics, which directly damage the gastrointestinal system.

When there is an Earth imbalance, or weakness in Spleen Qi, dampness or phlegm tends to develop in the body, which leads physiologically to weight gain and psychologically to obsessive thinking. This is why worry and pensiveness are common symptoms of imbalanced Earth energy.

Psychologically, Earth imbalance manifests as neediness, self-absorption, resentment or excessively self-sacrificing and lacking the ability to care for oneself.

A weak Earth also inhibits one's ability to hold strong personal boundaries, making one inclined to meddle in other people’s lives as a distraction from looking at herself or lack the personal boundaries to prevent other people from meddling in her life. 

Earth imbalance often creates a challenging relationship with both food and money, each of which energetically represent a form of nourishment that allows us to feel safe. 

People with an Earth imbalance will not only have digestive issues, but they'll often also have an unhealthy relationship with money management as well as with food, which that may result in eating disorders such as anorexia or bulimia or simply addictions to food for comfort.

Balanced Earth means that we know how time, energy, food and money all fit into our lives. It allows us to feel abundant no matter how much we have. Therefore, an imbalanced Earth will cause us to feel lack, especially with our money and our energy.

 

Balancing Earth to Establish Healthy Boundaries

Having a more balanced Earth element helps us feel more calm, secure and nourished. When we feel more peace within, we can make our needs, and therefore our boundaries, more clear. Strong boundaries and a healthier relationship with ourselves allows us to then cultivate healthier relationships with others.

Here are some tips on how to strengthen the Spleen and your Earth element to help you establish stronger boundaries:

  1. Cook - the physical act of preparing a meal nurtures the mind, body and soul.

  2. Eat a healthy, low carbohydrate diet - carbohydrates and sugars increase the damp or fungal terrain in the body so it's important to reduce these foods and increase the consumption of leafy green vegetables, root vegetables and clean meats to clear this dampness, cultivate clarity and optimize your health.

  3. Eat regular meals - Earth thrives on a regular daily rhythm.

  4. Manage your time and money - Earth is about nurturing and abundance. Keeping track of how you spend your time helps you manage your energy. Managing your finances is another way to help consolidate your Earth energy and is an essential aspect to cultivating the feeling of security in your life. Money is energy which when circulated properly helps balance Earth energy.

  5. Journal to replace worry and obsession with contemplation and reflection.

  6.  Get involved in the community - find what organizations, church groups, charities, etc. interest you and see what role you can play to contribute.

Self-care is therefore essential to rebalance the Earth element. When your food, money, time and energy are properly managed, the mind becomes more clear and you're able to naturally set healthier boundaries that allow you to share the best aspects of yourself with others.

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.