“It’s a little slow”,

“It could be better”,

“It comes and goes”

“Uhh,…”

These are just some of the euphemisms I regularly hear from patients when we discuss their digestion, and they almost always refer to constipation. In my practice and across the nation, constipation is one of the most common digestive complaints people have. It is typically a temporary condition and is usually a symptom of imbalance rather than a disease itself. Yet while we don’t always consider it a serious health concern, it is telling that that constipation accounts for 2.5 million doctors visits and $725 million dollars spent on laxative products annually.

Constipation means different things to different people. It breaks down into one or both of two factors: frequency and quality. Typically constipation means having a bowel movement fewer than three times per week, although anyone who doesn’t go daily is suffering from some degree of constipation. Constipation also refers to stool that is hard, dry, small in size or difficult to eliminate. Often our patients don’t pay attention to their stool but do notice irregularity, a need to strain, the sensation of fullness (even after a bowel movement), and pain.

How the Bowel Works

One way to understand the dysfunction underlying constipation is to know how the bowels work when they are healthy. The two features that make up intestinal function are mechanical and environmental.

Mechanical function refers to the rhythmic wave-like motion of the intestine called peristalsis. This motion is what moves food along through the gut.

The environmental aspects of the intestines are a bit more complicated. Enzymes are secreted into the intestines to help with the breakdown of food. Moving along, there are healthy bacteria that proliferate throughout the intestines, which help to digest foods and nutrients that weren’t broken down previously. Then, once foods are reduced to their nutritional components, they are absorbed through the relatively permeable intestinal walls.

Causes

Constipation is the result of a failure in some part of the process described above. Mechanical slowdown leads to food spending more time in the intestines and having too much fluid drawn out. Imbalance in the breakdown process itself or absorption can also affect bowel movements. Often it is the case that there are mechanical and functional problems simultaneously.

Here are some of the most common factors that can cause the intestines to slow down and even get flat out stuck:

• Not enough fiber in the diet which carries food through the gut. Also, diets high in dairy or fats can slow you down

• Lack of physical activity reduces stimulation that helps movement

• Medications and supplements can often effect absorption, kill off friendly bacteria, and slow peristaltic movement

• Changes in life or routine such as pregnancy and hormonal changes, aging and generally slower metabolism,  and travel which disrupts the regular cycles of your body

• Excessive use of laxatives can lead to dependence and an inability to move your bowels without them

• Dehydration can lead to hoarding in your gut, especially when you are feverish or have lost fluids because of diarrhea

Of course certain diseases can cause constipation as well. These can be metabolic, neurological and auto-immune. Also, anesthetics used in surgery are notorious for binding up the gut.

What Chinese Medicine Can Do

In addition to recognizing the causes of constipation, Chinese medicine identifies patterns that emerge because of them. This allows us a proactive strategy to heal the digestive system within the context of your overall health. These distinct patterns include:

• Excess heat that consumes fluids such as when there is a fever

• Excessive cold that slows intestinal function and causes congestion, such as with inappropriate diet

• Deficiency of fluids that provide the moisture intestines rely on, such as with age or medications

• Overall Qi deficiency where there is just not enough energy to keep the bowels functioning

For each of these patterns, different acupuncture and herbal therapies can effectively rectify imbalances and get you moving again.

Things You Can Do At Home

For most types of constipation the effects of minor lifestyle and nutritional changes can be dramatic.

1. Make sure you stay well hydrated (Coffee and other diuretics don’t count!)
2. Get plenty of fiber. There are fiber supplements you can take but the best thing to try first is to get it from your diet with lots of beans, grains, fruits and vegetables (30 grams is a good number to aim for). Also, cut back on foods that have no dietary fiber such as dairy, meats, and processed foods.
3. Exercise acts like a massage for you tummy to keep it all moving.
4. Eat regularly and don’t ignore the urge to move your bowels. Your body functions best with a consistent rhythm.
5. Recognize changes in your intake such as new vitamins or medications.
6. Acupressure: By rubbing specific points on yourself can help. One commonly used point for constipation is actually on the Stomach channel but pertains to the Large Intestine. ST37 is located about 2 hand-widths below the indentation the outside of the knee.

As a side note, of all the strong herbs and medications and massages and everything else that can be done to treat constipation, one of the consistently most effective treatments I know of was handed down from my grandmother years ago:

Prune juice.

The changes necessary to regulate your digestion are typically straight ahead. Nutrition, exercise, and lifestyle regularity (which includes stress reduction) often do the trick. Of course though, while constipation is typically easy to remedy, if it goes on for more than a couple of weeks, is accompanied by pain or blood, or is completely unresponsive to any other treatments, you should consult your Physician.

New York has a reputation for sleeplessness. Based in the heart of downtown in a city that never sleeps, here at the YinOva Center, we know a thing or two about insomnia and it probably won’t surprise you to hear that we treat large numbers of sleepless New Yorkers. Many of them come to us having tried a variety of over-the-counter remedies and one that is particularly popular is melatonin. People assume melatonin is safe because they can buy it in a health food store and patients often describe it to me as “natural” and “herbal”. However melatonin is not an herbal supplement and my patients are surprised when I tell them that it’s a hormone.

Like any hormone replacement therapy, melatonin can be useful but it also carries with it risks and side effects. If you take melatonin regularly, you send your body a message to down-regulate and produce less melatonin by itself, which in turn creates a need to supplement and sets up a vicious cycle where it’s hard to get to sleep without taking melatonin.

For this reason I never suggest that our patients take this supplement on a regular basis. The only exception I make is the temporary use of melatonin when traveling to avoid jet leg. It works well to reset your body clock and using melatonin once in a while, in this way, is safe and effective. We have more hints for avoiding jet lag here.

So what’s a sleepless New Yorker to do?

When I’m treating insomnia, I usually divide my treatment strategy into two parts – treating the root and the branch. The root is the underlying reason why you can’t sleep and the branch is the insomnia itself. Most of the pharmaceutical sleep aids, that doctors prescribe, treat the branch, meaning they help to knock you out but don’t solve the problem. If you stop taking them you will usually still have insomnia. What our patients want, however, is a treatment that gets to the root so that, in time, they can stop taking sleep aids altogether. Here at the YinOva Center we take a two pronged approach. First we prescribe a mild herbal sleep aid to help you get to sleep. Then we prescribe a more complex herbal formula that addresses the reasons why you can’t sleep in the first place. This method takes a bit longer than popping a melatonin but within 6 weeks most of our patients are sleeping on their own without needing to take any supplements at all.

In a city as sleep deprived as New York, that can be quite a relief.

Birds do it… bees do it…. sometimes my patients feel as if the only person who isn’t doing it is them. Time and time again women confide in me that they rarely feel in the mood for sex. They miss the connection that sex gives them and feel guilty that they have let this part of their life go, but they also feel tired and unmotivated about their sex lives.

In Chinese medicine sex, in the context of a supportive relationship, is important. The old Taoist sages would say that having sex connects us energetically to our partners. This is known as He Qi which literally means “joining energy” and refers to the way, in a good sexual relationship, both partners contribute energy to each other. By doing this the Taoists believed that it was possible to use sex to increase lifespan and heal the body. I believe that it’s vital for the emotional and physical health of our relationships that we connect with our partners in this way.

Chinese medicine has a long tradition of using acupuncture, herbs and nutrition to enhance libido. Our YinOva Center patients are pleasantly surprised to find that six sessions of weekly acupuncture can make a tangible difference to both sexual desire and responsiveness. This is because lack of desire in Chinese medicine can be caused by two things. Firstly, stagnation of qi leading to poor flow of energy and blood which mutes sexual response and secondly, lack of qi which means that we are too depleted to be able to get in the mood for sex. A combination of herbs that boost qi along with acupuncture to help qi and blood flow is a great way to get your mojo back. In this article from Cookie Magazine a journalist who came to our center to work on her flagging libido describes how acupuncture affected her sex drive.

Issues that inhibit sex drive can vary. Some people are too tired to have sex and some are bored with their sex lives. Some women find that medications that they are taking make them less sexually responsive and some women feel bad about their bodies. Some of my patients have unhealed psychological wounds around the subject of sex either from abuse or from negative experiences in the past. Some of our patients have medical conditions that make them feel less inclined to be sexual. Whatever the cause, a reduced sex drive is a warning that all is not well and I always advise my patients to seek the advice of their medical doctor as well as coming in to our center for Chinese medical treatment.

Here are some of the tips we give our patients to help them revive a flagging libido -

1. Come and see us for regular acupuncture.

Acupuncture moves qi in the channels around the genitals and so can help with issues related to orgasm. Acupuncture can also gently balance hormones and can increase desire and arousal.

2. Exercise.

Regular exercise moves qi in Chinese medicine and so alleviates the qi stagnation associated with poor sexual response. Exercise also reduces stress and improves your body image, both of which will help you feel sexier. A study of women ages 45 to 55 found that sexual satisfaction is directly linked to fitness. According to the study author Judith Gerber, a psychologist at the University of Vermont College of Medicine “The less exercise they got, the lower their desire and sexual satisfaction”. Because exercise makes the blood flow and the nervous system fire women often tell me that they have more energy for sex immediately after exercising. Bearing this in mind it makes sense to do half an hour of yoga or qi gong before bed time to give your sexual energy a boost.

3. Relax and be mindful.

Feeling sexual requires focus. Many of my patients have described to me how their minds wander during sex. If we are busy thinking about our work, the bills or our shopping list it’s hard to be in the moment and enjoy sex. Meditation can be a great way of training your mind to stay present. Personally, I find yoga to be very meditational and it has the added bonus of being great exercise and increasing flexibility, all of which make it easier to enjoy sex. This article from the Mayo Clinic has some great suggestions about ways to relax.

4. Strengthen your pelvic muscles.

Pelvic floor exercises called Kegel exercises can help you become more aware of which muscles give you sexual pleasure. To perform these exercises, tighten your pelvic muscles as if you’re stopping a stream of urine. Hold for a count of five, relax and repeat. Do this several times a day.

5. Don’t over-complicate sex.

Many of my patients are relieved when I instruct them to go home and have low key sex. Movies, the internet and books all show us sexual images that may seem unattainable and make us feel inferior. Remember that sex is first and foremost about energetic connection. Although sometimes it’s great to swing from the rafters, quiet gentle sexual connection can be just as rewarding and less daunting. While we’re on the subject it’s good to bear in mind that sex doesn’t have to be a marathon. Researchers at Pennsylvania State University found that most couples found lovemaking sessions of between 7 to 13 minutes to be optimal.

6. Chinese herbs can help if properly prescribed.

A specially tailored herbal formula can be really helpful. Many of our patients have reported great success from taking Chinese herbs for their particular condition. Chinese medicine has a long tradition of using safe, gentle aphrodisiacs such as ginseng which may be all you need to get your sex life back on track.

7. Consult your doctor.

There can be structural and hormonal issues affecting your libido and your doctor will be able to help with these. Your doctor can also tell you if any of the medicine you are taking is lowering your libido and may be able to suggest alternatives. She can also check for undiagnosed medical conditions such as diabetes, high blood pressure and hypothyroid – all of which can affect your sexual response.

8. Nutritional supplements that may help.

L-Arginine often works for both men and women. It boosts blood flow through the genitals. For men this increased blood flow can enhance erection, while for the woman it can lead to heightened stimulation. Men can take L-Arginine in pill form, while many women report the best results are achieved by applying a cream directly on the genitals. We always advise our patients to take a good multivitamin because low libido can sometimes be associated with nutritional deficiencies. Low levels of iron or folate can make you too tired for sex whilst low levels of vitamin E can lead to hormone imbalances which also affect sex drive.

9. The importance of touch.

Skin on skin contact stimulates the release of a hormone called oxytocin which in turn results in a desire to touch and be touched. The release of oxytocin makes us feel good about the person who caused the hormone to be released so allowing your partner to massage or gently stroke your skin creates an emotional and hormonal connection. Oxytocin has been shown to increase both sexual desire and sexual response and thus receiving and giving touch throughout the day is a great way to increase levels of this hormone and in turn makes you more likely top want to be sexual. Sex itself increases oxytocin levels and thus makes libido stronger which leads us to our final bit of advice.

10. Have sex.

Even if you don’t feel completely in the mood. Just do it. Having sex creates energetic connection, bonds you to your partner and causes hormones to be released which in turn make it more likely that you’ll want to have more sex. So as the saying goes “fake it till you make it”. Have sex even if you don’t feel in the mood, stay present, enjoy the connection, relax and don’t have too many expectations. Before you know it your body will be back in the groove and you’ll find your desire creeping back.

Do you prefer soft floating fabrics or something more structured and formal?

Do you love being by water or prefer walking in the country?

Are you quick to anger or someone who keeps things bottled up?

Are you naturally lean and muscular or is your body more curvy and rounded?

Do you come alive in the summer sun or are you someone who loves to cocoon all winter?

Are you a night owl or up with the lark?

Do you crave sweets or is it the salty taste that has you rifling through your fridge late at night?

The ancient Chinese philosophers looked to the natural world to find a way of describing how we are similar and yet unique. They discovered that pretty much anything in the world could be broken down into five energy types, which they called the Five Elements.

Wood

Fire

Earth

Metal

Water

These elements play a pivotal role in many forms of Eastern thought.

• In Feng Shui they are used to achieve balance so a space heals and nurtures or one element is emphasized to attract a specific energy.
• In Macrobiotics they help a cook create a balanced meal that supports health and reduces cravings or to prioritize one specific element to heal a health problem.
• In Chinese medicine they are used to diagnose disease and the resulting treatment plan will either emphasize a weak element or sedate an excessive element to restore balance and order in the body.
• In Chinese astrology they play a role in understanding a person’s constitution.

There’s a little bit of all five elements in each of us, but we all have a dominant element and this is said to be our Five Element Type. Our type is something we’re born with and has gifts as well as challenges associated with it. My patients find it helpful to understand their element and many have told me that it comes as a relief to know why they are the way they are. They find that it helps them be more accepting of their “faults” when they see them as part of a package. A Wood Type, for instance, can have a bit of a temper but is also very direct and productive.

Personally, when I realized I was an Earth Type I stopped being so hard on myself. Earth types have softer, rounder bodies and for years I tried to diet against my type to no avail. Once I understood my type, I was grateful for the gifts that come along with it. Earth Types are empathetic and good listeners, which helps me be good at my job. I’m never going to be skinny but with the right diet, I’m healthy and proud of my curves.

What Type Are You?

The descriptions below should give you a clue. I’ve kept them brief but there’s much more to say and I encourage you to read more if you’re interested. There’s plenty of good information on the internet. One concept that I’d like to touch on is that each element relates to the other four elements in such a way that it can be used to heal and balance them. This is way the elements are used therapeutically in Chinese medicine. So for instance water element foods tend to moisten and cool the body so they are particularly helpful for Fire Types who tend to be dry and overheated.

The Wood Type

To understand the wood type you only have to imagine a tree. Trees tend to compete aggressively with the other trees around them when growing and become steadfast and solid. Likewise Wood Types are determined, Type A people who seek out challenges and do well under pressure. Competitive and adventurous they love novelty and movement. Spring is the season of the Wood type who is drawn this season’s new starts, growth and possibilities.

Wood Types tend to have thin, lean bodies and move with grace. Their faces tend to be long and thin with a long nose, a broad high forehead and slender cheeks.

They have a strong sense of purpose but can become driven and stressed when out of balance. This means that Wood Types can be irritable, frustrated and impatient and suffer health problems such as PMS, high blood pressure, tight muscles and headaches. Being wound up sometimes makes the Wood Type crave alcohol or other unhealthy ways to relieve stress.

Jill’s advice for Wood Types

• Balance your strength by noticing when you get stubborn and learning to be flexible
• Take time to play and “smell the roses” and find a healthy stress relieving activity such as tai chi.
• The organ most associated with the wood type is the liver so wood types should avoid alcohol and include sour foods in your diet to stimulate the liver.

The Fire Type

Imagine a roaring fire and you will have some idea of what kind of person is a Fire Type.  They are energetic, passionate, dramatic and have a tendency to be emotionally volatile. Fire types love to talk and are known for being eloquent and expressive although they can sometimes talk too much or too quickly. They are energetic, charismatic people who approach life with an enthusiasm that is infectious. They make great leaders because of their ability to “fire up” other people.

Willowy and well-proportioned with delicate hands and feet, fire people may have ruddy complexions and prominent cheek bones. They sometimes have red hair and freckles.

The season associated with the Fire Element is summer with all it’s fun and excitement. Like the summer, the emotion most associated with the Fire Type, when in balance, is joy and they create intimacy and connection easily. However when out of balance the Fire Type can get anxious and suffer from insomnia and palpitations. They’re prone to overheating and can suffer acne and skin rashes. Because the heart is the organ most associated with the fire element, they are also prone to circulatory problems.

Jill’s Advice for Fire Types

• Balance your sociable nature by taking time to be alone each day.
• Writing in a journal or meditating helps balance you when you feel frenetic.
• It’s important that Fire Types guard against becoming too scattered and so try to plan ahead and prioritize what’s important.
• Fire types respond well to regularity and that includes regular small meals.
• You should avoid foods that are too spicy and over-heating and include in your diet bitter foods, such as leafy greens and cooling foods such as pears, cucumber and yogurt.

The Earth Type

Think of a vegetable garden and you’ll have some idea of who the Earth Type is. They are nurturing, grounded and practical people who enjoy nourishing others and are known for their reliability. Earth Types are drawn to harmony and like to feel connected to other people. They are compassionate and empathetic and often go into caring professions or use their skills to arbitrate disputes or negotiate agreements.

The season of the Earth Type is late summer with its harvest and bounty and they are often enthusiastic gardeners who love to grow their own food. They also enjoy home crafts such as cooking, knitting or quilting. Likewise they may express their love of nature by being environmentalists or working in conservation.

Earth people often have square faces with strong jaws and sallow complexions. Their features can be large, especially the mouth. Their bodies are often thick set or curvy.

Earth types are thoughtful but when out of balance these thoughts can become obsessive and intrusive and can cause them to worry unnecessarily. Also their wish to be needed sometimes leads Earth Types into codependent relationships or makes them give too much and become depleted. The organs associated with the Earth Element are the digestive organs so if they get run down they may have digestive problems, loose stools, fatigue and food allergies. They can also crave carbohydrates and put on weight easily.

Jill’s Advice for Earth Types

• Work on developing good boundaries and being able to say “no”.
• Make time to be in nature because this will refuel you.
• Earth Types should work at staying present and not allowing their mind to stray into the future and worry too much about things that may ever happen.
• Avoid sweets and replace them with sweet vegetables such as yams or carrots.

The Metal Type

When I think of Metal Types I imagine a knight with a shiny sword. Metal Types are righteous, faithful, brave and gallant. They’re intellectually sharp and this, combined with their tendency for self-discipline, can make them very successful. They like structure and tend to be organized and methodical.

Perfectionists in everything they do, Metal Types are highly creative and detail orientated. With their ability to “cut to the chase’, Metal Types are good at solving problems and make good lawyers, teachers or counselors.

Metal types have strong muscular bodies and broad shoulders and tend to have oval faces with widely set cheekbones and pale complexions. They often have straight hair. They are known for their fast metabolism and rarely have problems with their weight.

The Metal Element is associated with the lungs and skin and so when out of balance Metal Types are prone to respiratory problems such as asthma and skin problems such as eczema and psoriasis.

The season of the Metal Element is the Fall and the emotion associated with this type is grief. The Fall is when we all start to slow down after the excitement of summer and Metal Types can seem insular, preferring a small group of close friends as opposed to being part of a large crowd. When out of balance the Metal Type can allow grief and past hurts to damage their present relationships. This can make it hard for them to form bonds with other people and they may end up replacing intimacy with material things.

Jill’s Advice for Metal Types.

• Regular aerobic exercise will strengthen your lungs and benefit the Metal Type.
• Seeking help with letting go of the past can really support the Metal Type to form good relationships.
• Watch for a tendency to self –righteousness which is one of the ways the Metal Type protects herself from pain.
• Breathing deeply is important for Metal Types so a meditative technique that involves focusing on the breath can be helpful.
• Metal Types should avoid junk food and opt for foods high in minerals especially leafy greens vegetables.
• White foods such as mushrooms are also particularly nourishing for the Metal Element.

The Water Type

Think of a river carving it’s course through a valley and you’ll understand the Water Element. Water Types are able to go with the flow but they also have a strong will and get things done. They are known for their determination and are often described as self-contained or self-sufficient. Unlike the Wood Types, who get things done by force, the Water Types are more adaptable and achieve their aims by determining the best path through a situation.

Water Types enjoy anonymity and are often introspective making them somewhat enigmatic. As the old adage goes, “still waters run deep” and these people may seem to be wise beyond their years or quietly philosophical. The season of the Water Element is winter when quietness and stillness reign and the Water Types reflect this by seeking out solitude and tranquility.

Water types often have round faces and soft rounded bodies. They have large soft eyes and often have dark hair. If they are out of balance they are prone to dark rings under the eyes.

The organs associated with the Water type are the Kidney and Bladder and if they are prone to urinary tract infections and water metabolism issues leading to swelling and edema. The Water element also governs the bones so Water Types can have sore joints and back problems. The emotion associated with water is fear and when out of balance the water type can be fearful, timid and indecisive.

Jill’s Advice for Water Types.

• Guard against becoming too isolated by consciously prioritizing your social life.
• Drink plenty of fluids.
• Be aware that fear is a sign that you have become imbalanced and take steps to overcome timidity.
• Soups and stews support the Water Element and are particularly important in winter when the Water Type should avoid cold foods and salads.
• Seaweed is particularly nourishing for the Water Type and should be included in the diet wherever possible.

Wishing you a healthy and prosperous Year of the Dragon

January 23rd marks the start of the Chinese New Year. It is the most important of the traditional Chinese holidays. In China, it is known as the “Spring Festival” and it marks the end of the Winter season. Since the Chinese follow a Lunisolar calendar, the festival begins on the first day of the first Chinese lunar month. A long holiday, spanning 15 days, the celebration ends on the 15th day with the Lantern Festival.

While traditions may vary by culture, typically households will thoroughly clean their homes to sweep away negative qi in hopes of making way for good incoming luck. They gather together and celebrate the onset of the New Year with an elaborate feast. Traditional food will include such items as whole fish, pigs, ducks, chicken, dumplings and sweet delicacies. At the end of the night, the family will assemble to light firecrackers and many parents gift their children with money in red paper envelopes. The Chinese New Year tradition is to reconcile, forget all grudges and sincerely wish peace and happiness for everyone. Homes and businesses are decorated with red paper cut-outs using popular themes of “good fortune,” “happiness,” “wealth,” and “longevity.”

The Year of the Dragon.

Often the symbol of Emperors, Dragons are the most noble and desirable sign in the Chinese Zodiac. They stand for power, strength, and good luck. Those born under the influence of Dragon are considered luckiest of all. Examples of some famous Dragons include: John Lennon, Ringo Starr, Al Pacino, Marlene Dietrich, Isabella Rossellini, Sandra Bullock and Matt Dillon. Do you know if you’re a Dragon? You are if you were born after the lunar new year in 1928, 1940, 1952, 1964, 1976, 1988, 2000 or 2012.

The Year of good fortune, the Dragon year is believed to be good for business and finances. And since it’s known to leave wealth & prosperity in its way, the Dragon always leads street processions during Chinese New Year.  Furthermore, under the influence of the Dragon it is considered a Yang, as opposed to a Yin, year.  This is also a water year in the 5 element system and Yang Water is like a flowing river rather than a stagnant lake. Things will move, ideas will flow, economies will boom (let’s hope so!), and love will blossom. It’s likely to be an exciting year indeed!

So, as they say in Cantonese:

Gung Hay Fat Choy! Have a happy and prosperous New Year!

YinOva Pilates Instructor and Front Desk Manager Sarah Lehman blogs regularly about exercise. You can read more of her blogs here.

The benefits of exercising throughout your pregnancy are plentiful.  Not only will it help limit weight gain, but mid-intensity work-outs, such as Pilates, have been shown to ease symptoms of pregnancy (i.e. back pain, morning sickness, fatigue), help shorten the labor, and reduce the time it takes to get your body to bounce back after you’ve given birth.  Also, the strengthening and functional exercises will help prepare you for the lifting, playing, and running around you’ll be doing once you have a newborn in the house.

Many women also find the breathing techniques of Pilates to be helpful in preparing for labor.  The devotion to scheduled exercise time can be great for keeping a positive outlook during the pregnancy and a healthy mindset during a period of tremendous changes to your body.

There is a lot of contradictory information floating around about exercising while you are pregnant.  The reason for this is that in the not so far past, doctors treated pregnancy as if it were an “illness.”  What recent research is showing however, is that moderate exercise will help make the pregnancy easier.  The body is incredible.  It has an amazing ability to adjust to all the new changes taking place.  While resting is important to remain healthy, exercising decreases the feeling of exhaustion and actually helps the placenta grow more efficiently.  The more efficient the placenta, the better the baby is able to absorb nutrients and oxygen from the mother.

If you listen to your body, I believe it will give you signals.  This is not a time to push your boundaries.  Start small, especially if you are a beginner to exercise.  If you are professional or recreational athlete you can continue, within reason, your normal routine but talk to your doctor or an exercise specialist for modifications and warning signs to look out for.

If you plan on working out on your own, remember to keep hydrated, fueled (eat a small snack before and after exercise) and always warm-up for about five minutes before you really get going. Due to changes in the vascular system, it is important to give your body a fair warning that you are beginning a workout.  Save high intensity workouts for after the baby has been delivered.  Stay in a range of 5-8 on the perceived exertion scale which means in the highest intensity you are slightly tired but you can speak a full sentence while you are exercising.  If for any reason you feel light-headed, fatigued, or have abdominal area cramping stop immediately and talk to your health care professional.

It is true that the body is under a lot of stress and many changes take place in a relatively short amount of time.  However, keeping the mother’s body active and healthy is incredibly important for a healthy labor and a healthy baby.  Think about it in terms of preparing your body for labor and delivery, an intense biological marathon.  It is especially important to do a lot of core/abdominal strengthening in the first trimester before the muscles begin stretching.  It is harder for them to continue to strengthen after that point and you are going to need them for the final pushing.

Pilates is a perfect compliment to any prenatal aerobic regimen.  It will primarily work on building that core strength as well as toning the arms, legs and back.  The functionality of the exercises will be beneficial to all the bending, reaching, lifting and squatting you will be doing with your new bundle of joy.  To keep sessions interesting, I like to incorporate a couple different props such as an exercise ball, resistance bands and foam rollers to keep the movements flowing and to keep you safe.

This is the third part of a series of articles about pregnancy by YinOva Acupuncturist and Obstetric Nurse, LAURA SCHEURER.You can read other articles in this series by clicking HERE.

My last blog in this series covered changes and self-help suggestions for problems arising in the upper gastrointestinal tract namely morning sickness and heartburn. Today we move south through the gastrointestinal tract to the other end, which may present some issues as well.

Changes in regularity are thought to be caused by a number of factors:

• Hormones of pregnancy contribute to a relaxation of smooth muscles including those of the large intestine.
• Some iron supplements can cause constipation as a side effect.
• Lack of dietary fiber.
• Drink less water than optimal, causing stools to become dry and difficult to pass.
• During the third trimester, your growing baby causes the uterus to rise out of the pelvic cavity, displacing organs and putting pressure on the colon which slows down movement through the bowels.
• After delivery of your baby, your bowels may be sluggish as your abdominal muscles, having been stretched during pregnancy, exert less pressure while moving your bowels.
• If you have stitches to the perineum after delivery or a small hemorrhoid, you may feel uncomfortable and anxious about opening your bowels. Resisting your body’s natural urge only adds to the problem of constipation.

During your pregnancy your midwife or Doctor may suggest a bulk forming stool softener as laxatives are not recommended at this time.

From a traditional Chinese medicine perspective, we seek out your particular underlying pattern while taking into consideration pregnancy induced changes occurring in your body that lead to constipation.  There are about four frequently seen patterns that emerge contributing to sluggish bowel function.  After a brief description of each energetic pattern, self-help suggestions follow.

1. Blood Deficiency – there will be dry stools that are difficult to pass, as well as pale lips and complexion.
2. Kidney Yin Deficiency – in addition to dry stools that are difficult to pass, you might experience dry mouth and sensations of heat that are worse in the evening, or night sweats.
3. Liver Qi Stagnation – the stool may not be dry, but stools will be pebble shaped or thin ribbons.  You may also be feeling bloated, cranky, irritable or depressed.
4. Stomach Fire Blazing – there are dry stools, thirst for cold drinks and constant hunger.

Self-help suggestions:

Acupuncture is a gentle and effective way of promoting a bowel movement, so seeing your acupuncturist may be helpful in getting things going.  If you are experiencing morning sickness or heartburn, these issues need to be addressed first.  After that, the primary focus is on your diet.

Some suggestions:

• Increase your daily intake of fresh and dried fruits (apples, raisins, figs, apricots or bananas) and vegetables.
• Incorporate flax seeds, sunflower seeds, and nuts into your daily routine. Sprinkle them over cereal and salads, or carry a mix of raisins and nuts to snack on during the day.
• Drink ½ your body weight in ounces of water daily. In other words, if your weight is 130 lbs. your daily intake of water should be 65 oz.  Sufficient water is necessary to soften stool and will help create bulk if you are adding nuts and seeds to your diet. Warm or room temperature water is best, especially first thing in the morning.
• Take a cup of warm prune juice or lemon in hot water ½ hour before meals.
• Take 1 tablespoon of blackstrap molasses before bed.
• 4 oz. each of freshly juiced carrot and spinach.
• Remember to take time to eat your meals in a relaxed nurturing environment. Thoroughly chew your food as digestion begins in your mouth.
• Get daily gentle exercise. Long walks after meals, swimming and prenatal yoga all encourage the smooth flow of Qi which in turn will encourage smooth movements.

We think these  gentle, natural suggestions will be helpful to you not only during your pregnancy but at any time when constipation is an issue.

YinOva acupuncturist Mary Sabo is a regular meditator and here she explains how to begin a meditation practice.

Practicing meditation is a very simple way to help you manage your life and health.  Despite what you read or hear, there is really no right or wrong way to meditate.  In fact, one of simplest meditations is to just sit quietly and listen to your breathing.  Meditation can be as complicated or simple as you like.  You can keep experimenting to find a way that works for you.  Meditation is NOT about perfection or force.  While one of the goals is to calm and quiet the mind, most of us find it difficult to completely shut off our thoughts during meditation.  Just like when we are training for a new activity or developing a special skill, it is something that must be practiced and over time it gets easier.

Meditation can be time for your mind to have more space to filter out the useless chatter and allow thoughts, feelings, fears, ideas, memories, etc. to surface and be addressed if needed.  You can use it to focus on your physical body to promote change and healing.  Also, it can be used to encourage mental and spiritual growth, or to help you cope with a difficult time or situation in your life.  Above all, meditation is something you do for yourself; time carved out of your busy schedule away from distraction and external stimuli.  You can start with 5-minute meditations and when you feel open to it, allow yourself to sit for longer periods of time (20-30 minutes seems to work for many).  The longer you sit in stillness, the deeper you will go into your self and the “meditative state” (often described as the state between sleep and wakefulness).

When you first begin to meditate, understand that it may not feel easy to you.  By using things like guided audio meditations, visualizations, music, or specific meditation methods learned from books and magazines, you eventually find you can train yourself to enter the meditative state.  But remember, that at its core, meditation is simply awareness.  By encouraging awareness, we live healthier, fuller, more balanced lives.  Awareness of our selves or “self-knowledge” is one of the differences between thriving and simply surviving in life.  One of my favorite philosophers J. Krishnamurti said, “Self-knowledge is the beginning of wisdom, which is the ending of fear.”

Recent research is starting to give us insight into the many ways meditation can help us.  In fact, The Huffington Post recently wrote of the January 2011 study in the journal Psychiatry Research: Neuroimaging which found that mindfulness meditation made changes in the gray matter of the brain in spots that, among other things, help with learning and memory processes, as well as the regulation of emotions.  They also explain in another article that sustained meditation leads to something called neuroplasticity, which is defined as the brain’s ability to change, structurally and functionally; in other words, meditation can change your brain!  Meditation has been shown to help patients cope with rheumatoid arthritis, reduce pain levels, lower blood pressure (long term), and reduce the hormones related to stress.  Still not convinced?  Another study looked at the activity of telomerase, an enzyme responsible for building telomeres (protective caps at the ends of our chromosomes; long telomeres are associated with longer life and slower aging signs).   People who meditated had significantly higher telomerase activity than non-meditators.  In short, it may slow the process of aging.  Meditation has even shown to help slow the progression of HIV.

Any time we meditate, we activate the parasympathetic nervous system, which is associated with relaxation, digestion, sleep, and repair/healing.  When we are under stress, the other side of the nervous system (known as “fight or flight” or sympathetic) is dominant.  When the sympathetic nervous system is dominant, it diverts blood flow away from the “rest and digest” organs (including the digestive system and the reproductive system).  Simply taking time to learn how to activate the parasympathetic nervous system through meditation can promote healing and help your body cope during times of increased stress.

For most of us the New Year is a time to think about the changes we want to make in our lives. Many of us resolve to drop some bad habits or pick up some good ones. Here at The YinOva Center we often hear from people who are trying to give up smoking especially at this time of year. We understand that quitting smoking can be really tough and we want to support you in whatever way we can.

So can acupuncture help? The answer according to clinical research is mixed. This study compared acupuncture to sham acupuncture in a group of smokers who wanted to quit and found that acupuncture increased the likelihood they would be successful. Some other research studies were less conclusive.

The mixed results in clinical trials reflect our experience here at The YinOva Center. Many, but not all, of our patients find acupuncture very helpful in that it gives them the extra boost they need to finally kick the habit once and for all. They find it takes the edge off their nicotine cravings and gives them enough support to resist temptation. Other patients enjoy their relaxing treatment but find it isn’t enough on it’s own to stop them from smoking. I always tell my patients that when it comes to stopping smoking, acupuncture can be supportive but it isn’t the whole story. It can help you with cravings but it won’t replace will power.

So if you’ve made up your mind to stop smoking and want some extra support we’d love to see you here at the YinOva Center. We have found that 2 treatments a week for three weeks seems to work best. We focus on points that calm cravings as well as those that calm anxiety. We also address any symptoms that come up. For example many smokers who quit to protect their lungs are disappointed to find that initially they develop a cough as their lungs expel years of accumulated gunk.

Here is the advice we give our YinOva patients who come to us for help as they give up cigarettes:-

• We love these people who run a 1/2 day stop smoking course in New York City and all over the world. Founded in the UK they use a combination of cognitive and behavioral therapy and hypnosis and have great success rates. They also have an online course that many of our patients have found really helpful.

• From the same people comes a book, The Easy Way to Stop Smoking: Join the Millions Who Have Become Non-Smokers Using Allen Carr’s Easyway Method. Both Ashton Kutcher and Ellen DeGeneres claim to have quit smoking having read the book. One of my patients skimmed through the book standing up in Barnes and Noble and quit there and then!

• In our experience the best way to quit is cold turkey. Patients who try to cut down their cigarette consumption usually find that it creeps up again.

• Quitting to make someone else happy almost never works. You need to find a reason to do this for you. Talk to us and let us help you get in touch with all the reasons why you are worth taking care of.

• Note that cravings last only a few minutes so ignoring them uses less will power than you think. Distract yourself for a couple of minutes and you should feel much better. We asked some of our patients what they did when they were experiencing a craving and here are some of their suggestions. Chew gum, eat a carrot, light a candle, focus on taking 10 full breaths, wash your hands or have a shower.

• The worst cravings only last a week. Take it one day at a time and know that by the time you have reached day 7 you are over the worst.

• Many of our patients have found that drinking alcohol weakens their resolve. In fact in studies 50% of relapse is related to alcohol use. Its best to avoid situations where you are drinking and other people are smoking, especially for the first few weeks.

• Find ways to calm your mind. Take up yoga, adopt a regular meditation practice, have an acupuncture treatment or go for a run.

• Don’t skip meals. When you were smoking you may have replaced a meal with a cigarette. It allowed you to avoid the feelings associated with low blood sugar. Now if you miss a meal you may feel irritable and unable to concentrate and your mind may trick you into having a cigarette to make you feel better.

• Convince yourself that there is no excuse for a relapse. Nicotine never makes anything any better so no matter what life throws at you don’t use it as an excuse to start smoking again.

• Acupuncture, whilst not replacing your own will power, can help you manage cravings so feel free to come in and see us for a course of 6 treatments.

• If you do slip up and have a cigarette, simply start again. Don’t beat yourself up or decide it’s impossible. Just get back on track. Many of our patients who have successfully given up smoking made several attempts before they finally quit for good.

Good luck!

Lots of us enjoy trying something fresh for the New Year.  And since many of you have been buzzing about going gluten-free, we thought we’d explore it further.  If you feel like you don’t understand all the fuss, you are not alone.  With so much media attention, going gluten-free is quickly becoming a fad diet that people are just latching onto.  Many people believe that if they just switched to gluten-free foods, they will lose weight.  While this is not entirely true, we do find a lot of our patients benefit from a gluten-free diet and some have a legitimate gluten sensitivity.  If you are sensitive to gluten (99% of gluten sensitive people are not aware of it), removing it from your diet will change your life!  If you are not gluten sensitive, replacing foods with gluten-free junk food may actually be adding to a weight problem, as many of these foods are highly processed and high in calories, carbs and fat.

Do you know what gluten is?

Gluten is a protein found in wheat, barley, rye, spelt, kamut, and oats.  Gluten is not inherently bad, it is only when our body reacts negatively that it can cause problems.  And these problems can be completely unrelated to digestion.  That being said, digestive problems like irritable bowl disease, chronic constipation or loose stool, and inflammatory bowl diseases like ulcerative colitis, and Crohn’s disease can all be associated with or exacerbated by food sensitivities.  The New England Journal of Medicine lists 55 other seemingly unrelated conditions associated with gluten sensitivity including: osteoporosis, anemia, rosacea, chronic fatigue, restless leg syndrome, canker sores, rheumatoid arthritis, hypothyroidism, eczema and psoriasis, multiple sclerosis (MS), and almost all other autoimmune diseases.  It can also be linked to depression, anxiety, schizophrenia, dementia, migraines, epilepsy, neuropathy, and autism.

Gluten sensitivity historically has been thought of in the medical world as Celiac Disease.  It was rarely diagnosed, and was often only considered in children who had chronic diarrhea.  But we are discovering symptoms appearing to be unrelated to a digestive imbalance can actually be cause by eating something as normal as a piece of bread.

Why this sudden increase in gluten intolerance?  It is likely due to the genetic modification of wheat and other grains recently introduced in our agriculture and diet.  Almost all wheat flour in America has been genetically modified to have a much higher gluten content than ever before, making our breads doughy and fluffy.  The down side of all this gooey dough is that many of us who may have a minor sensitivity to gluten are reacting much more intensely than before.

If you’ve been suffering from chronic fatigue, MS, depression or any of the above mentioned symptoms and haven’t been able to find relief, it might be worth it to try a gluten-free lifestyle.  There are many drugs and treatments available to treat the manifestations of gluten sensitivity, but the only way to truly cure yourself, if this is indeed your problem, is to completely avoid gluten.

The real problem with consuming gluten when your body is sensitive is that the reaction creates inflammation in the body.  Inflammation is at the root of all the major killers in our medical system including heart disease, diabetes, and cancer.  Recent studies have come out showing you don’t have to have full blown celiac to be at risk for complications associated with gluten sensitivity.  Even just having the antibodies circulating, without inflammation in the gut or testing positive for celiac, increases risk of death from cancer, heart disease, and other related inflammatory diseases by up to 35%.

Discovering whether or not you are sensitive to gluten can be done in several different ways.  The simplest and cheapest is to completely remove gluten from your diet for at least two (and up to six) weeks.  If after 2-6 weeks some of your symptoms have disappeared, or if you notice you feel more energized and clear headed, you may have a sensitivity to gluten.  You can test your theory by adding it back into your diet and seeing how you feel in the following days.  If you notice your symptoms returning, you are sensitive to gluten and would benefit from avoiding it most of the time.  If you are keeping track on your own, it is helpful to keep a food journal to record what you ate and how you felt afterward.  A doctor who is well acquainted with gluten sensitivities can also test your blood and/or saliva for antibodies related to gluten or for the genes associated with celiac.

Some tips to follow when adapting a gluten-free lifestyle:

• Avoid any product made with wheat, barley, rye, kamut or oats (bread, pasta, crackers, cereal, pastries, cookies, pretzels, flour tortillas, pie crusts, etc.)

• Hidden sources of gluten include the following: soy sauce, BBQ sauce, “meat-free” meat, couscous, beer, whiskey, envelope and stamp adhesive (!), some lipsticks, and soups thickened with flour.

• When in doubt at a restaurant, mention to your server that you are gluten sensitive and ask for guidance with the menu.

• Try products made with brown rice, corn, amaranth, millet, potato, tapioca starch, soy, garbanzo bean flour, and quinoa.

• Try wheat-free tamari sauce instead of soy sauce and thicken your soups with corn starch.

• Look for the “gluten-free” label, but keep in mind that just because it’s gluten-free, doesn’t make it calorie free.

YinOva Pilates Instructor Sarah Lehman blogs today about using exercise to affect mood.

Have you ever heard of a “runner’s high?”  The “I’m on top of the world” feeling you get after exercise is actually caused by chemicals your body releases after physical exertion.  These endorphins, believe it or not, have similar properties to morphine.  They decrease the body’s perception of pain and promote an overall feel-good, positive energy.  Benefits are not just limited to the few hours after the workout.  In fact, according to WebMD, regular exercise has been proven to help reduce stress, ward off anxiety and feelings of depression, boost self-esteem AND improve sleep!

So, what’s the catch?
It seems like regular exercise is a miracle remedy, so it should be easy right?  Well, unlike morphine, endorphins are not addictive.  That is a good thing, but it also means that you have to have the motivation to get started and keep with a program.  The good news is that once you start and begin seeing and feeling the effects of exercise, it’s easier to set fitness goals and motivate your self to meet them.

If you are prone to stress and anxiety, one of the things you should absolutely avoid is taking on an exercise routine that will only increase your level of stress!  Choose activities that you enjoy and that you can look forward to during your week.  Everyone is different.  For me, the idea of taking a spin class is way too overwhelming but for others it’s just what they need to get into that zone and feel that “runner’s high.”  For me, pilates is the perfect workout.

Pilates is an excellent addition to any exercise routine.  Because it is physically challenging you’ll get the reward of endorphins which in turn provide a boost of energy.  But the real benefit is gained by the attention to the breath, which is choreographed into the movements.  The breath is a link between the mind and the body.  In oriental medicine, it is believed to be the prana, or life force.  Breathing exercises are thought to increase the awareness of bodily sensations so we are able to communicate to the body with our breath.  Think about it, when we want to calm down, we slow our breath; when we are excited, our breath quickens.  By incorporating the breath with exercise we learn greater control of our bodies and muscular activity in a soothing and organic way.

Learning to breath properly by utilizing the diaphragm, will help increase lung capacity.  When coupled with the Pilates technique of posterolateral breath which also keeps the abdominal muscles engaged, the breath becomes strong and helps tone and strengthen the core.

Pilates will help tone your muscles, improve posture by strengthening the muscles of the back and core, increase flexibility and range of motion, as well as increase your bodily awareness.  As a bonus, these will all help boost your self-esteem!  But it’s important to note, body awareness is not about noticing flaws in ourselves, but rather it’s about appreciating ourselves.  With pilates, we gain greater control over our movements and we become more efficient as we get stronger.  We learn to listen to what our body needs.

What ever exercise routine you choose, make sure it isn’t painful.  Pain is the body’s way of telling you something is wrong.  Listen to those cues!  Overdoing any form of exercise will be counter-intuitive to your stress and anxiety-reducing plan.

Most fitness professionals recommend starting out small, three times a week, if you are an exercise beginner.  Exercise for at least twenty minutes if you can, gradually working up to longer workouts.  I recommend starting out in the morning.  Fewer excuses not to exercise can sneak into you schedule if you set aside a few minutes into your morning routine.  This will also allow you to take advantage of the boost of energy it will give you and help you face the rest of the day with a positive outlook!

This is the second part in a series of articles about pregnancy by YinOva Acupuncturist and Obstetric Nurse, Laura Scheurer.You can read other articles in this series by clicking here.

Morning sickness, one of the most common of complaints in pregnancy, can vary widely from person to person.  One might experience a mild aversion to aromas that previously were perceived as pleasant and not much more.  In another, the mere thought of food can induce a wave of nausea accompanied by dry retching and or vomiting.  It may not come as a surprise to hear that “morning sickness” can occur at any time of the day.  For some it is first thing in the morning only, for others it may be present constantly, even waking some women during the night.

Although no one is really clear as to the cause of nausea during pregnancy, it is thought to be due in part to an increase in estrogen levels and human chorionic gonadotropin (hCG), a hormone produced by the developing embryo after conception and later by the placenta.  Theories about other contributing factors include high stress levels and fatigue before conception and in early pregnancy.  Some believe emotional factors play a part as well.

Regardless of the cause, it is considered a “normal” side effect of pregnancy that is generally time-limited and will pass by the 12^th to 14^th week.  Conventional treatment usually involves reassurance and possibly an anti-emetic (medicine to stop the nausea and vomiting).

From a Chinese medicine perspective, there are very dramatic and profound changes occurring  during pregnancy as the Conception Vessel and the Penetrating Vessel are now redirected from supporting a menstrual cycle to nourishing a growing fetus.  These extraordinary vessels traverse the front and center of the body.  The Penetrating Vessel (the sea of Blood) communicates with both the uterus and the Stomach.  It is said that when the Penetrating Vessel is disordered, it interferes with the descending action of the Stomach, causing a rebellious rising of Qi, leading to nausea and vomiting.

Acupuncture has been used effectively offering great results in the treatment of morning sickness, providing a real alternative to just putting up with feeling sick all the time.

Treatment with Chinese medicine recognizes nausea and vomiting to be caused by one of a number of imbalances.  Some may sound familiar to you such as Stomach Qi deficiency, or Stomach cold, Spleen Qi deficiency, accumulation of phlegm or Liver Qi stagnation invading the Stomach.  These differential diagnosis, assist your acupuncturist in devising a treatment plan specific to your particular imbalance.

Once you have received acupuncture and are on the road to recovery, we have some very helpful self-care suggestions that will help keep those nauseating episodes at bay.

Fluids

• Avoid dehydration, even mild dehydration can make any nausea worse.  Dry lips, feeling thirsty, and decreased urinary output with dark concentrated urine are signs that your fluid intake is inadequate.
• Suitable fluids start with water, water, water.
• Teas, such a chamomile, peppermint or ginger tea are settling to the stomach.  For ginger tea, shave a thumbnail size of ginger into your cup, pour hot water over the ginger, add honey to taste, let steep for 10 minutes.  Limit the ginger tea to no more than 2 cups a day so as to not create heat in the Stomach.
• Ginger ale, is helpful for those who feel some relief after burping.
• Mineral water with lemon is refreshing and hydrating.
• Some women find that a teaspoon of apple cider vinegar in a cup of hot water with a bit of honey to taste, settles an upset stomach.
• If there are no symptoms of cold, ice pops and watery fruits like watermelon will keep you hydrated, and may be all you can tolerate for the time being.
• Soups and broths are a great way to maintain hydration and supply some nutrients.  Potato soup, miso soup, chicken broth are all nourishing, in addition to providing hydration.

Foods

• When thinking about what you can eat, think of what you would feed a 9-month old baby – bland, easy to digest foods.
• Baby rice, porridge, potato, pasta, yogurt, peaches and pears, go down easily and are not difficult to digest.
• Frequent, small meals encourage blood sugar levels to remain stable.
• Avoid sweet, sugary treats as they will cause blood sugar levels to fluctuate contributing to nausea.
• High protein snacks throughout the day and before bed, and a carb based breakfast may be helpful during this time.

Smells

• Sometimes just a whiff of an odor or an aroma that was previously inoffensive, now triggers a wave of nausea.
• A little essential oil on a hankie can save the day.  Try peppermint, lemon, or vanilla.

Acupressure Bands

• Worn on both wrists, pressure is applied to an acupuncture point known as PC-6 or Neiguan (inner gate) as it is the empirical point for the treatment of nausea.

Heartburn

It is thought that the rising hormone levels of estrogen and progesterone during pregnancy, relax the smooth muscle of the sphincter between the esophagus and the stomach causing acid to counter-flow from the stomach into the esophagus.  Acid reflux, or heartburn can occur at any time during pregnancy, but most often at the end, in the last trimester when the gravid uterus rises up into the diaphragm.  The degree of discomfort can vary from very mild to severe pain with vomiting.  It is usually worse when in a reclined position and better when sitting upright.

A Chinese medicine differential diagnosis may include Stomach Fire Blazing with strong thirst for cold drinks, or Food Stagnation, with a sensation of abdominal distention and belching.

Acupuncture points on the foot, lower leg, wrist or mid-abdomen can be helpful to redirect the flow of digestive juices to their proper place.  Sometimes we can send our patients home with ear press needles to be applied to the webbed area between the 2^nd and 3^rd toe as an adjunct to weekly treatments.

Self-help suggestions

• Small frequent meals as opposed to fewer larger meals makes more sense for you now.  As your baby grows, your internal organs are displaced smaller meals are processed easier than a large meal, especially when space is limited.

• Learn to recognize and avoid the foods that trigger heartburn.  Some common culprits are highly seasoned rich foods, fried or fatty foods, processed meats, chocolate, coffee, alcohol and often times commercially prepared yeast containing products.

• Antacids are generally safe to take, but avoid sodium bicarbonate since the sodium is absorbed into the blood stream causing a potential for other issues.

• A safer alternative is an herbal antacid, hai piao xiao, or cuttlefish bone is a simple formula that also contains gan cao (licorice).

• Read our blog for more detail on what foods to eat and what to avoid during pregnancy.

We think you will find these suggestions easy to incorporate into your daily routine and quite effective.

Please see Part I of Laura’s series, Conquering Pregnancy Fatigue.

This blog was written by our YinOva massage therapist, Nicole Kruck. Although Nicole offers many styles of massage her specific specialty is in women’s medicine.

Have you ever wondered why you get cramps, crabby or dark brown blood with your period?  Most of us never got the real story of what our periods are really supposed to be like.

A period should be like a finely tuned orchestra.  Maybe a little warm up for about an hour with a bit of pink spotting and very mild cramping, to let you know it’s on its way.  After that, your blood should be a pinky red or cherry red  (not burgundy or brown).  You should have a nice full flow of about 3 to 4 pads, (organic) tampons, or diva cup, changes per day.  You should not be passing clots.  After 3 to 6 days, your period should slow down and simply end without any brown blood.

If this is not your normal experience don’t worry, you can tune up your periods.  You may have been told you have a tilted or misplaced uterus or cervix, that your uterus is retroverted or antiverted, or it’s simply misaligned.  They all mean the same thing, your uterus and cervix are out of place in your pelvis.  You may wonder why or how this happens.  Most likely this migration started at a very young age.  We hardly ever think about the falls, accidents, and extreme amounts of exercise we had as children.  The countless hours we spent playing and the normal bumps and bruises we have long since forgotten can play a role.  This also includes very active women who run or play high impact sports, as well as anyone who has had pelvic surgeries.

The effects of those impacts still remain in the form of scar tissue (especially to the sacrum), adhesions, emotional trauma, but most importantly, they can cause the over stretching of the uterine ligaments.  When the uterus loses its support, like the elastic in your pants, it wanders.  It can fall forward on the bladder causing frequent urination like when we awaken in the middle of the night to urinate, or the tee-hee pee-pee’s when you laugh, cough or sneeze.  The uterus can also have a retroversion laying on the large intestine causing constipation.  The uterus can migrate to the right or left side, blocking the fallopian tubes and impeding the ovaries’ functioning.  In the worst case scenario the uterus can actually prolapse out of the vaginal canal which only happens in very long term conditions, complications of delivery or other rare accidents.

The uterus has the amazing ability to go from 4 to 6 ounces after your period all the way to 7 to 8 ounces just before your menstruation.  Imagine a lemon sitting on a blood vessel that transports nutrition and is the diameter of a strand of hair.  Talk about restrictive!  Unlike the ligaments in your knee or shoulder, these ligaments have a lot of contractile (muscle tissue).  This allows the uterus to go from 4 ounces to 15 pounds or more when you’re pregnant, and then, shrink back to 4 ounces.  This can happen multiple times with each pregnancy.

Ever wonder why you get cramping with your period?  One of the main reasons is Anatomy 101.  When your uterus is in place at the end of the cycle, the cervix opens and the lining sloughs off with gravity.  When the uterus and cervix shift, the lining has to first go up against gravity and then out.  This creates muscle contractions (cramps) to move the lining out.  When you get brown blood at the beginning of the period it means that the last few periods did not full evacuate, if there is brown blood at the end of the cycle it means it is a chronic problem.  When the uterus is brought back into alignment painful periods and brown blood, along with stop-start periods just magically go away.

In other countries uterine health awareness is passed down to young women by family or other women in her community.  They use therapies like: vaginal steams, nutritive teas, massage and faja’s (belly bands, not Spanx).  They are also educated in the rhythmic cycles of their bodies and nature.  They learn when to be more restorative or more active, and how to be observant of changes in their menstrual flow.  Women’s bodies are meant to follow the cycles of the moon.  The first half, called the the follicular phase, is the time of the new moon; this is the time for more physical activity.  It is also our creative time.  The second half, known as the luteal phase, is a more inward time.  Our hormones are at their peak and we draw our energy inward to prepare for conception.  For women, as the moon gets full, this is the most intuitive and reflective time.

So....What can you do to change your periods?

• Vaginal steams are very therapeutic (if you are not trying to conceive that month)

• Learn and practice the techniques Mayan Abdominal Massage

• Get acupuncture and try supportive Chinese herbs

• Give up a cup of coffee for a women’s blend tea including nettles

• Find alternatives for high impact aerobic exercise until your uterus is in optimal placement

• Breathe into your belly more

• Try more restorative exercise like Tai Chi, Chi Gong, Yoga, or walks in nature for more oxygen

This is the first in a series of articles about pregnancy by YinOva Acupuncturist and Obstetric Nurse, Laura Scheurer.

What an exciting time it is anticipating the birth of your baby, whether it is your first or a new addition to your growing family.  We can say with confidence, there are few experiences in life that top the moment your pregnancy is confirmed.

At the YinOva Center we offer acupuncture, herbal remedies, massage and holistic support for you as you prepare for a healthy pregnancy.  Happily we see many of you transition from this “premester” preparatory phase, to your first trimester.  When that time comes, we often hear, “We’re pregnant, now what?”  We can continue to work together as your body adjusts to the various changes of pregnancy.  Guided by the principles of Chinese medicine and our philosophy of “traditional wisdom for modern families,”  I have been inspired to start a blog series offering safe, simple self-help suggestions for the common side-effects of pregnancy.  Topics will include everything from the first trimester through to preparing for labor and finally, the postpartum period.

“Why am I always so tired?”

Fatigue is a common complaint in the early stages of pregnancy, with a sudden loss of energy as your body gets used to the all the changes.  Your body is adjusting to the extra workload of the developing placenta as well as hormonal changes.  This fatigue often lasts throughout the first trimester, with a sense of renewed energy starting at about week 13.  Toward the end of your pregnancy, in your last trimester, fatigue is often linked to the additional 20 – 30 lbs. gained, lack of sleep due to frequent bathroom visits or the station of the baby, making it hard to find a comfortable sleeping position.

Your Doctor or midwife may suggest an iron supplement early in your pregnancy to improve your hemoglobin levels, which will improve overall oxygenation to your cells and thereby improving your energy.

Based on the result of an involved questionnaire, we can find different patterns that emerge.  Your acupuncturist will then select a course of treatment best suited for you particular presentation.  You may recognize the names of some of the more common patterns if you have been receiving acupuncture for a while, if not, this may be an introduction.  Either way, I’d love to explore the Chinese perspective with you.  They include:

• Qi deficiency: fatigue that is worse after exertion and better with rest.

• Yang deficiency: includes some of the signs of Qi deficiency plus sensations of feeling cold.

• Yin deficiency: fatigue, restlessness and heat signs, like warm flushes or night sweats.

• Liver Qi stagnation: fatigue that is worse with inactivity and stress.

• Liver Blood deficiency: fatigue, weakness, dry skin, pale lips and poor memory.

Acupuncture is useful at any stage of your pregnancy.  If there are obvious reasons for your fatigue, like nausea, anemia or musculoskeletal pain, those issues will be addressed first.  We would advise you to listen to your body and slow down if needed.  This is not the time to push the envelope on your energy reserves.  Small, simple lifestyle or nutritional changes will correspond to increased energy.

Self help suggestions:

• For those of you taking an iron supplement, choose an easily absorbed liquid formula, like Floradix.

• Incorporate iron rich foods into your diet, like organic eggs, grass-fed red meats, spinach, blackstrap molasses and dried fruits.

For those presenting with patterns such as Qi deficiency or Yang deficiency:

• Think about how you can reduce your workload.
• Dress warmly.
• Start work later in the morning if possible.
• Go to bed earlier.
• Pay attention to your sleep hygiene: keep your room dark; remove electronics like TV’s and laptops from your bedroom; if outside noise is an issue, use a white noise device.
• Your diet should incorporate Qi and Yang tonifying foods and preparations: limit the consumption of cold and raw foods; lightly steam or roast veggies with rosemary, add a little garlic or ginger to stir-fry;  add cinnamon, or cloves to fruit compotes or rice congee.

Yin deficient women need to support and conserve their Yin energy:

• Seek out activities that are calming as opposed to stimulating, i.e., gentle moving meditations, Tai Chi or prenatal yoga help to center and ground your energy reserves.
• Avoid foods that are too stimulating like caffeinated drinks, pick-me-up snacks with too much sugar.
• Incorporate Yin nourishing foods like banana, mango, dairy, legumes, fish and pork.
• Small frequent meals, rather than less frequent, large meals, keep blood sugar levels stable, minimizing those after meal or mid-day energy slumps.
• Try different kinds of milk to make fruit smoothies, such as almond, rice, hemp or coconut milk as these are less mucus producing, and nourish the Yin energy.

Liver Qi stagnation fatigue requires us to focus our attention on promoting the smooth flow of Qi.  Possibly you are one of those ladies, who, prior to your pregnancy found regular, strenuous work-outs like running suited you best.  Now that you are pregnant those work-outs may not be advisable.  If you feel the need to release some of that pent up energy and doing nothing makes you feel more tired a brisk daily walk and/or lane swimming  are good alternatives.  They are both gentle enough and active enough to move the energetic Qi of the Liver, calm irritability, and energize you at the same time!

Liver Blood deficiency ladies need to build Blood (of course we are primarily speaking of the energetics of Blood, through the eyes of Chinese medicine, we are not suggesting there is anything wrong with your blood – using upper case ‘B’ for Chinese medicine and lower case ’b’ for what is commonly thought of as blood).

• Dietary suggestions include already mentioned iron rich foods.
• Other suggestions: beetroot, avocado, dark leafy green vegetables, kidney beans.
• Smaller, more frequent meals.
• Include plenty of plant based proteins, like quinoa or whole grain buckwheat.
• Wheat grass shots are a nice addition to your routine.
• Don’t forget your fluid intake.  Always start with water, water, water.
• Another option, pure, clear and clean broths to sip on throughout the day.

Daily waking activities need to include some down time.  Most likely you will find it is after lunch between 1 and 3 pm, you may feel,  as my mother would say, “too pooped to pop.”  Energetically, in terms of Chinese medicine, this is the time when the Liver energy is at its weakest (peak time is 1 – 3 am while you’re body is resting & rebuilding Liver Blood).  A nap would be ideal, but often not possible for many working women.  Please listen to your body’s needs.  Put yourself first for now.  Schedule a daily 20 minute catnap.  Close the eyes, get into a no fly zone space to replenish your energy reserves.

Remember how incredible your body is.  Enjoy, marvel and embrace the changes your body is going through and bringing forth!

Stay tuned for the next topic in our series: ‘Morning Sickness.’

With recent research suggesting a link between obesity and the overuse of antibiotics, we thought it might be a fitting time to discuss probiotics.  When we take antibiotics, we alter our community of healthy intestinal bacteria.  It may surprise you to learn that the bacteria in our bodies out number our human cells by a ratio of 10:1.  This may sound like a massive amount of microorganisms, but let’s explore the ways in which these unseen creatures help us out (in a very necessary and healthy way).

1. Healthy bacteria in the gut (also called Probiotics) help boost our immune system by taking up real estate and nutrients that would otherwise be vacant for invading bacteria (like Salmonella or E. coli).
2. Probiotics interact with our immune systems locally in our intestines, at other mucus membranes in the body, and even systemically to help our immunity stay or become strong.
3. They maintain and strengthen the intestinal barrier, making sure we only absorb nutrients and not other particles that may cause adverse reactions (a syndrome called “leaky gut”).
4. They help regulate bowel motility, blood flow to the colon, and also produce essential nutrients that nourish the colon tissue.
5. They help our bodies make Vitamin K and B Vitamins and help us absorb Calcium, Magnesium, and Zinc.
6. They play an important role in the detoxification process.
7. Some strains of these helpful microorganisms also produce enzymes that help us digest common allergens like gluten, dairy, and soy.

Many traditional diets have ample sources of these microorganisms…fermented foods like sauerkraut, kimchi, yogurt, kefir, and miso to name a few.  We can also get them from just simply eating unprocessed organic fruits, veggies, and grains.  The typical modern diet however is very processed, pasteurized, irradiated, bleached, and medicated, so it is a good idea to add a quality probiotic to your daily routine, especially if you are struggling to eat whole organic unprocessed foods at every meal (which we of course suggest you strive to do).

In Chinese medicine having a healthy and strong digestive system is the best way to maintain a healthy weight.  When we are digesting and absorbing nutrients efficiently, we are creating qi from our food easily and feel energized, focused and satisfied.  When our digestion is weak, we feel sluggish, crave carbs, and often feel too tired to exercise.   Our immune systems might also be weak, slowing us down with every cold or flu that comes along.  Taking steps to improve the health of our digestive systems (as well as our dietary choices) will improve our quality of life on multiple levels.  Adding a probiotic is one way to improve your digestive health.

A good quality probiotic should:

• Be purchased from a reputable source (quality health food store, Naturopathic Physician, Chiropractor, Nutritionist, Acupuncturist, or other distributor of pharmaceutical grade supplements).

• Have delivery technology that protects it from digestive juices in the stomach, so the live cultures can get to your intestines.

• Be either freeze-dried or refrigerated.

• Be free of common allergens (dairy, gluten, corn, soy), preservatives, binders, and fillers.

• Contain inulin (food for the good bacteria; also called “prebiotics”) to support and maintain the growth of healthy bacteria in the gut.

• Have laboratory tested verification of purity, potency and stability.

Independent analysis of many brands of probiotics consistently reveals inactive strains.  While buying a cheap probiotic may seem like it is saving you money, it can actually be a waste as you may be purchasing capsules filled with dead bacteria.   Gross!

At the YinOva Center, we always look for ways for you to spend your health dollars wisely.  In order to help simplify your choice of a good quality probiotic, we have spent many hours researching brands and have chosen to carry one at our center that we trust.   Klaire Labs backs their products with rigorous testing to ensure efficacy, purity, potency, and stability.  They also offer a diverse array of products to meet specific needs.  We currently stock a very potent complete spectrum probiotic, a Women’s focused blend (targeted to prevent yeast infections and urinary bladder infections), a prebiotic blend, and a high potency digestive enzyme to assist our patients with known or suspected food allergies.