Exercise for PMS, depression & anxiety–A Chinese medicine perspective
December 15, 2008
Many women have read that exercise can improve premenstrual symptoms, depression and anxiety. Dr. Jerilynn C. Prior, professor of endocrinology at the University of British Columbia, has conducted several studies on the role of exercise in improving PMS symptoms. She hypothesizes that exercise may help with symptoms because of the mood-enhancing effect of physical activity, but she also believes that “exercise alters something in the hypothalamus, probably the core body temperature, that signals the pituitary gland and ovaries to bring a woman’s system more into balance.” (Click here to read more from this ivillage.com article on PMS and exercise.)
Exercise is also of major benefit for people suffering from exercise and anxiety. Research into this link suggest there may be a variety of reasons that exercise enhances mood. ”[Exercise] raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects.” (To read more on this article from Mayo Clinic, click here.)
From a traditional Chinese medicine (TCM) perspective, a main component of PMS and depression is something called “qi stagnation”. When qi (energy) moves smoothly through the acupuncture channels, your body feels good and your mood is good. Symptoms of qi stagnation include pain, depressed mood, and digestive complaints. A really great way to move qi (besides acupuncture) is exercise.
For women with PMS, their complaint is “I feel awful when I have PMS. How am I suppose to exercise?” During a woman’s cycle, she is most stagnant in the week before her period. This means, start exercising at the beginning of your premenstrual week to move qi, before bloating and cramps set in. Once your period starts, give yourself a few days break to rest.
Gou Qi Zi Tea: The fountain of youth
December 10, 2008
Gou qi zi, or goji berries, are both a food and a medicinal herb. This small red berry, usually found dried in health food stores or the natural food aisle, is an ingredient in health and longevity teas in China. It is sweet and has the function of tonifying the liver and kidney and nourishing yin, blood and essence. It is also beneficial for the eyes.
There is a story about gou qi zi told in China that illustrates its use as a beauty elixir. A man walking down a country road encountered two women, one young and one old, arguing with each other. He approached them and admonished the younger woman for talking so disrespectfully to her elder. The young woman laughed heartily and said, “But that old woman is my daughter!” Her secret? The mother drank gou qi zi tea daily and the daughter did not.
Gou Qi Zi Tea
Steep a large handful of gou qi zi (goji berries) in a quart of hot water. Cool slightly and drink as tea throughout the day. Once the berries are rehydrated, feel free to snack on them as well.
Goji berries can be found at many health food stores and even in the natural food aisles of some grocery stores. They are great to cook with in stir fries and soups.
A simple home remedy for painful periods
December 10, 2008
This is a very simple home remedy that is useful for both painful periods and cramping postpartum. It was taught to me by Mei Wang, one of my professors and a very talented herbalist.
Tea for Cramps (1 serving)
Bring 1 cup of water to boil. Add 1 tablespoon of dark brown sugar and mix. Let cool slightly and drink as tea.
Drink this tea throughout the first day of your period. Warm liquids are helpful for cramps in the same way a heating pad often feels good. Brown sugar moves blood stasis, which is present to some degree for all women experiencing painful periods. Foods have different properties in the same way as medicinal herbs, though they are generally milder in action. It is best to use natural brown sugar such as turbinado sugar or muscovado sugar (which can usually be found in the natural foods aisle or the baking aisle) because these sugars have a higher molasses content and are less processed. However, the brown sugar you’ve got on your cupboard at home can also help.
Eating for the season–Fall fruits
October 1, 2008
Eating seasonally is an important part of Chinese food therapy. Often the foods that are available during a certain season have medicinal properties that address common illnesses of that same season.
Pears
In Chinese dietary therapy, pears are considered to have a sweet and slightly sour flavor and a cooling effect on the body. They clear heat, promote the production of body fluids, moisten dryness and dissolve phlegm. Pears are excellent for several types of cough: a dry cough very common in mid-Autumn, a cough with a sore throat or a cough with thick, yellowish phlegm. To treat, try eating the pears out of hand, coring and steaming them, or boiling pear juice with a few slices of ginger and adding honey to taste. Pears are not helpful for coughs with thin, clear phlegm or for people with loose stools or diarrhea.
Pomegranates
The pomegranate is common to most of China and is available in the Fall. It has a sweet, slightly sour and astringent flavor. Pomegranates are considered to have a neutral temperature, so they are good for any constitutional type. They promote the production of body fluids, ease thirst, and astringe and arrest diarrhea. For thirst and a dry throat, eat fresh pomegranates or drink the juice. For persistent diarrhea, chop up the entire fruit with the peel, place in a pot and cover with 2 inches of water and boil for 20 minutes.
Acupressure points for headache
October 1, 2008
There are several acupuncture points that can be helpful for headaches. Some points are used for headaches in specific locations. For all the points listed below, use strong pressure for 5-10 minutes or until headache eases.
Large Intestine 4
This is a good point for any type of headache. LI 4 is located between the first and second metacarpal bones (the bones in your palm). An easy way to locate this point is to squeeze the thumb and first finger together, forming a bulge in the muscle. The point is located at the highest point of this bulge.
Gall Bladder 41
This point is useful for migraine type headaches located in the temple region or behind the eyes. Use fingernail pressure. GB 41 is located on the foot in the space between the 4th and 5th toes. If you flex your foot you will see a tendon running across this space. GB 41 is located on the side of the tendon closest to the ankle.
Stomach 44
This point is for frontal headaches. Use fingernail pressure. Try combining this with a cool washcloth on the forehead. St 44 is located on your foot, between your second and third toes, right where the toes join the foot.
Dealing with afterpains
September 8, 2008
Afterpains are cramps that occur in the first few days following childbirth. They are a result of the uterus shrinking back to its normal size. While these are usually mild for first-time moms, they tend to get worse with each successive pregnancy and can be quite intense.
Acupressure on Spleen 6
Pressure on the acupoint Spleen 6 can greatly reduce the pain from these cramps, with some women calling the results “magical”. Spleen 6 is located 4 finger-breadths above the medial malleolus (the bony prominence on the inside of your ankle), just off the shin bone. Feel for the most tender spot in this area.
Acupressure on Spleen 6
To use this point, apply pressure at Spleen 6 every time you begin breastfeeding. The best way to accomplish this to have your support person apply strong pressure to both legs as you begin nursing. If this is not possible, you can do the acupressure yourself for 1-3 minutes just before you begin nursing.
Tea for Afterpains
Bring 1 cup of water to boil. Add 1 tablespoon dark brown sugar and mix. Let cool slightly and drink as tea.
This tea is easy to make. For women in their second pregnancy, consider taking some brown sugar with you to the hospital. Drink this tea any time you are experiencing afterpains. Try drinking it preventively, for example, before you begin breastfeeding.