Happy Lunar New Year of the Silver Ox!

The Year of the Metal Ox begins on Friday, February 12th, 2021, in celebration of the new moon.

Following such a tumultuous year, this year’s mantra is all about perseverance & letting go. Special attention should be paid to getting rid of clutter: not just material clutter, but emotional, relational, ideological & digital clutter. You are the Ox this year, working hard to slowly & steadily laying a foundation for future plans to blossom & flourish. Breathe deeply. Become a pickier eater. Familiarize yourself with the principles of feng shui & implement them throughout your life.

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The three pillars of immune health

Balancing your Immune System with Chinese Medicine

By: Blaise T. Ryan, R.TCMP, R.Ac
Registered Traditional Chinese Medicine Practitioner and Acupuncturist
If you want to improve your immunity to protect yourself from getting sick, here are some tips from Chinese medicine to boost your immune system.
First, you have to understand that according to classical Chinese medicine, your body’s immune system is determined by the health of three main organ systems in the body: the Lungs, the Spleen and the Kidneys.  We could say that these three represent the three burners of your immune system: upper (lungs), middle (spleen) and lower (kidneys).
The Lungs are the upper and most superficial system, as they have direct exposure to pathogenic elements in our environment through breathing the air around us.   This often leads to direct exposure to bacterias, viruses, allergens and toxins in the air. The nose, sinuses and skin are all connected to the lung system as well in Chinese medicine.  This is why it’s common to have sinus and skin symptoms when the body has acute exposure to environmental pathogenic influences.

The ancient battle of two forces – Xie Qi vs. Zheng Qi

The Lungs are our first line of defence against what is called Xie Qi according to the Chinese medicine theory.  Xie Qi translates to “harmful qi,” often referred to as “evil qi”.
Qi is translated as “energy” or “air” or “influence”.
This Xie Qi is a general term used to describe any pathogenic influence that can enter the body and do harm to the health of the living organism.  The stronger the Xie Qi is, the harder it is for the body to defend against it. But luckily our bodies have a hero of their own to protect us against the evil forces that intend to do our health harm.

Our body’s hero is named Zheng Qi

Zheng Qi is often translated as constitutional integrity, which for all intents and practical purposes, we can translate to our entire immune health.  Why these two translations would be synonymous will become clearer as you keep reading.
According to the fundamentals of Chinese medicine, if your Zheng Qi is strong, the Xie Qi cannot invade your body, and you won’t get sick.  Consequently, if your Zheng Qi is weak, then it opens the door for Xie Qi to come inside and do damage to your health.
This explains why some people were unaffected by the great plague of the Middle Ages, or why some people don’t get sick during an epidemic outbreak – because their immune strength was greater than the pathological influence.
This also explains why some people get sick often and easily – because their immune strength is weak and it’s easily overcome by pathological influence.
This understanding is one of the fundamental principles of Chinese medicine because it underlies the assumption that disease and illness can only harm us under two circumstances:  1) when there is an excessively strong Xie Qi (pathological influence) or 2) when your Zheng Qi (immune health) is compromised.
This also paves the way for a clear and effective therapeutic approach to improving immunity and warding off illness and disease, using the simple approach of strengthening Zheng Qi and minimizing exposure to Xie Qi.

The three pillars of immunity

Our Zheng Qi is determined largely by the health of these three spectacular organ systems: the Lungs, Spleen and Kidneys.
As mentioned above, the Lungs are your first line of immune defence.
If your Lungs are strong and healthy, then the mucus membranes in your nose, sinuses and lungs will be functioning properly and will easily defeat any bacteria, allergen or virus that enters it.
Conversely, if the Lungs are weak, the mucus membranes can easily get inflamed and malfunction when invaded by Xie Qi, leading to the creation of excessive phlegm.
The next line of defence is the Spleen, which in Chinese medicine plays the most important role in the digestive system of extracting nutrients from the food and using them to create the Qi and blood for the entire body.
The Spleen and the Lungs have the unique and similar functions of directly drawing Qi from our environment and transforming it into usable Qi for our blood system and body.
The Lungs absorb Qi from the air in the form of oxygen and vital elements and pass it directly into our bloodstream.
The Spleen absorbs the Qi from food and water in the form of vitamins, minerals, nutrients, and molecules and passes it directly into our bloodstream.
It’s understood from Chinese medicine that the Qi absorbed by the Spleen through food is mixed with the Qi that is absorbed by the Lungs from the air, which is then mixed with the Qi from the Kidneys to make the body’s Zheng Qi.
Understanding this gives us a clear roadmap of our health on how to improve our immune health and keep it balanced.
That roadmap is making our Lungs, Spleens and Kidneys as happy as possible.  So let’s look at how to do that. Over the last five millenia, Chinese medicine has clearly mapped out what harms and strengthens these systems.   Let’s take a look at each of their profiles to understand their needs.

The Lungs

Season:  Fall
Element:  Metal
Partner organ: Large intestine
Governs:  Skin, nose, sinuses
Function:  Breathing, oxygen supply, circulation, immune defence
Emotional force:  Bonding, communication, trust
Likes:  Deep breathing/exercise, fresh air, acceptance,
Dislikes:  Phlegm, dryness, shallow breathing, inflammation,
constipation, wind-cold, wind-heat

The Spleen

Season: Long-summer
Element: Earth
Partner organ: Stomach
Governs: Mouth, lips, fat, lymph
Function: Digestion, creation of Blood and Qi, extraction of nutrients
Emotional force:  Awareness, discernment
Likes: Healthy nutrition (fresh, clean, simple, natural, unprocessed), peace of mind
Dislikes: Too much sweet or rich foods, worry, obsession, dampness, sitting or looking excessively

The Kidneys

Season: Winter
Element: Water
Partner organ:  Urinary bladder
Governs:  Bones, marrow, teeth, hair, ears, brain, essence, libido
Function:  Water metabolism, reproduction, hormones, adrenals
Emotional force: Will-power, fear
Likes:  Restful sleep, good work-life balance, proper posture, healthy sex life
Dislikes: Excessive amounts of: work, physical labour, sex, exercise, adrenaline, fear, anxiety

Keeping the above in mind while navigating these colder months will serve your body well and make you less vulnerable to catching colds and other sicknesses.  Align yourself with the intention that you will serve your immune organs well this winter.
So what should you do if you are symptomatic of a weakened immune system or have existing issues with any of the three burner organs?  
Book an appointment or consultation with a registered Traditional Chinese Medicine practitioner, who will be able to isolate where and how your Zheng Qi is being compromised.  Regular acupuncture treatments and Chinese herbal remedies can assist in both preventative and remedial cases.  
You can also consult the organ profiles above to determine individualized areas of need that best fit your life and schedule.  
Perhaps you will commit to more conscious deep breathing or strengthening the communication in your relationship this fall to benefit the lungs, or work on better sleeping strategies during the long hibernating months of winter to benefit the kidneys.  
 Whichever area you choose to focus on, celebrate in the fact that you are becoming more organ-mindful and immune healthy!
For further practical tips to help boost and maintain a strong immune system, you may want to read the following blog posts:

 “Six Natural Ways To Protect Yourself Against Colds, Coughs & the Flu Using Chinese Medicine.”

“Acupuncture for Seasonal Transitions”

“Six Ways to Strengthen your Spleen in the Long Summer”

“Five Healthy Breakfasts to Strengthen your Spleen in the Winter”

Five Healthy Winter Breakfast Ideas

5 Healthy Breakfasts Perfect for Winter

By: Blaise T. Ryan, R.TCMP, R.Ac
Registered Traditional Chinese Medicine Practitioner and Acupuncturist
Inspired by Traditional Chinese Medicine and Ancestral Nutrition.

1. 10-Min Oatmeal with Chia Seeds, Hemp Hearts & Maple Syrup

This quick and easy breakfast is as simple as it sounds.  All you need are the following ingredients, keeping in mind that the quantities vary according to preference:
Organic Oats (not quick oats, Raw-Chia-Seeds-superfood-300x225
the ones you have to cook for 10 mins)

– Chia Seeds
– Hemp Hearts
– 4 Dates
– Coconut Oil
– Himalayan Sea Salt
– Maple Syrup
– Raw Cacao Nibs (optional)
– Fresh Berries (optional)
Cook the oats in a generous amount of water.  Don’t worry about making it too liquid; the oat-water has many healthy benefits as well, so slurp it up!  Boil the water, add the oats and simmer on low-heat for approximately 10 mins, stirring occasionally to avoid the oats from sticking (if you put in more water, it’s easier to avoid this problem).
When the oats are done, add at least a teaspoon (or more) of chia seeds and hemp hearts per bowl.  A dollop of coconut oil and a pinch of Himalayan sea salt will help bring together and enhance the flavours.  Sweeten with maple syrup and enjoy.
**IMPORTANT:  Don’t cook your chia seeds, hemp hearts or maple syrup.
This delicious and nourishing breakfast is great for your entire digestive system.  The oats and chia seeds absorb and clean up toxins, mucus and dampness in the body.  The chia seeds are great for your intestines and the hemp hearts provide fantastic omegas and proteins for your cells.
Benefits these organ systems:  Spleen, Stomach, Small Intestine, Large Intestine, Lungs and Heart.
Ancestral Diet classification:  Homesteaders Diet

 

2. Japanese Miso Breakfast Soupveggie-noodle-miso-soup

You may be used to having miso soup with your sushi, but it’s often consumed in Japan as a breakfast – and it packs a powerful nutritious punch when prepared with fresh, pure ingredients.
I usually make up my recipes by mixing the essential ingredients of organic miso paste, broth (bone broth is my favourite), ginger, seaweed, tofu and other green vegetables.  Grate the fresh ginger when it’s ready before serving.  You can garnish with fresh herbs for other benefits too.
Here are a couple of great recipes I found online for you that will show you how simple it is:
Real-Fast Low-Cost Organic Miso Soup Recipe
Food Babe’s Organic Miso Recipe
Benefits these organ systems:  Spleen, Stomach, Liver, Gall Bladder, Heart and Kidneys, Urinary Bladder
Ancestral Diet classification:  Homesteaders Diet

 

3. Paleo Egg Avocado Morning DelightIMG_4222[1]

I made this one up when I was hosting Ancestral Diet author and expert, Dr. Michael Smith.  I figured that I should make him a proper ice-age breakfast since he’s so passionate about it.  I prefer using fresh avocados, not baked ones like this picture shows.  I also like adding a little bit of lightly poached celery and fresh sprouts.  So yummy!
What you need:
– Organic Free-Range Eggs
– Avocado
– Fresh Alfalfa Sprouts
– Organic Celery or other Veg.
– Salt & Pepper to taste
Bring 1/4 cup of water to a boil in a pan over medium heat.  Crack 2 eggs in the simmering water and place celery in pan next to the eggs.  Lower heat to medium low, salt & season eggs & celery to taste.  Don’t let the egg yolks get hard – remove them while they are still runny.  Remove the celery around the same time after they are lightly cooked.
Put all ingredients in a shallow bowl, add pepper to taste and enjoy!  If you’re a meat lover, adding some nitrate-free prosciutto or free-range bacon to this is fantastic.
Benefits these organ systems:  Spleen, Stomach, Small Intestine, Large Intestine, Liver, Gall Bladder, Heart, Kidneys.
Ancestral Diet classification:  Paleo Diet

 

4. Ginger Pork Congee (Jook) Soupcongee

A Chinese and Southeast Asian favourite with many health benefits, there are dozens of kinds of congees, many of them are made with Chinese herbs for different healing purposes.  For example, there’s a recipe for tonifying the blood that includes goji berries, red dates and eggs.
I prefer this simple and nutritious ginger-pork recipe, because not only does it taste great, but it gives you a good boost of protein and ginger to start the day like a champ.
Here’s a recipe for the Thai version known as “Jook” (pronounced Joke): [if you spill any on your sweater, the Jook will be on you – haha!]
Here’s my own simple recipe that I use, which is practically the same:
– Cooked White Rice (organic is best as always)
– Ginger
– Garlic
– Ground Organic Pork
– Fresh Cilantro
– Fresh Scallion Onions
– Salk & Pepper to taste
– Broth (Bone broth is best, but any other will do)
Cook rice or use leftover cooked rice.  Bring broth to a boil.  Crush and chop garlic cloves finely. Mix minced garlic and salt with ground pork.  Roll pork balls and drop them in the boiling broth, reducing heat to medium low.  Add rice to broth.  Once pork balls are cooked, pour rice soup into bowls.  Season with freshly grated ginger, cilantro and scallions.  Add pepper to taste.
Congee is particularly good for people with sensitive digestive systems.  It’s great when recovering from illness.  The ginger helps combat inflammation and breaks up phlegm and mucus.  The pork balls help nourish the blood and provide great protein.
Benefits these organ systems:  Spleen, Stomach, Small Intestine, Lungs, Large Intestine, Kidneys and Heart.
Ancestral Diet classification:  Homesteaders Diet

 

5. Poached Salmon for BreakfastAntioxidant-Recipe-Poached-Salmon-with-Spinach

Yes!  Your cells will thank you for this nutritious breakfast!  Especially useful when you need extra energy or stamina during your day.  All you need:
– Salmon Filet
– Coconut Oil
– Spinach or Leafy Green Vegetable
– Salt & Pepper to taste
Bring 1/4 cup of water to a simmer in a pan with a lid, adding 2 teaspoons of coconut oil.  Salt & season both sides of the salmon filet.  Add salmon to pan and put spinach or other vegetable that you would like to steam next to the salmon or on top.  Close lid and poach on low heat for approx. 5-10 mins.  Cook time dependent on size of fish, check to see that it’s half way cooked, then turn it over.  Serve and enjoy when ready!
Benefits these organ systems:   Liver, Heart, Small Intestine, Gall Bladder, Kidneys.
Ancestral Diet classification:  Paleo Diet

6 Tips to Nourish the Spleen in the Long-Summer

“The Long-Summer corresponds to the Spleen & Stomach and the element of Earth”
– Traditional Chinese Medicine Fundamentals

The Spleen builds the Qi and the Blood.
It supports the Immune System.

TCMAnnualCycle-sp
The 5-Element System of Traditional Chinese Medicine
The 5 Element System includes a fifth season that we know in the West as ‘Indian Summer’.
The Chinese call this season the “Long Summer”, and it corresponds to the element of Earth and the Spleen and Stomach.
Just around the corner we have the Fall, which connects to the Lungs. Both of these organs are vital in our immune system.
The Spleen nourishes the Lungs, so it’s important this time of year to give your Spleen a boost, so that your Lungs will be strong for the upcoming cold and flu seasons in Fall and Winter.
Here’s a few tips to tonify your Spleen Qi this time of year…

 

 

6 Tips to Nourish Your Spleen in the Long Summer.

Tip 1: Eat food from the Earth
Farmers_Market__July__2010_027Try to eat as much fresh, local and organic vegetables and fruits. Eating directly from the garden is ideal. If you don’t have a garden, go to a farmers market and stock up.
Eat less meat products, especially if you’ve been BBQing a lot this summer, this is a good time to reduce your meat intake and triple your fresh produce consumption.

 

Tip 2: Eat more cooked and warmed foods
baked-corn-on-the-cobStart cooking your veggies more. Don’t eat only raw salads. Start adding stews, steams and sautés to your meals. Throw more potatoes, zuccinis and squashes on your BBQ. Cook up some corn on the cob.
The Spleen prefers cooked foods as they are easier to digest and assimilate. Too much raw or cold foods can injure the spleen and create dampness in the body. Keep enjoying your salads and raw veggies too, but start adding more cooked and heated foods to your meals.
Tip 3: Meditate and reduce over-thinking
meditation It is said that over-thinking and worry can injure the Spleen.
When the Spleen is injured 3 things can happen:

1. Digestion is compromised: Less nutrients are absorbed
2. Less Qi and Blood is created.
3. Dampness and Phlegm can grow.
The virtue of the Earth element is called “Yi”, which means “Awareness and Attention”. When we let worry consume our thoughts, we lose awareness and attention of the present moment and get lost in obsessing about the future or past. This causes harm to the Earth element and the Spleen and Stomach Qi is compromised.
Doing regular meditation, qigong, yoga, walking in nature, making art or playing music – or any activity to quiet the mind can help restore the Earth element in the body through a serene mental state.
Tip 4: Avoid dampness forming foods
donuts
Mmmm, these doughnuts may be delicious, but the sticker, sweeter, doughier and more chemical any pastry or sweet is, the more damp-forming it will be.
According to Chinese medicine, certain foods create dampness in the body. Dampness can weaken the Spleen and the Qi in the body.
Some symptoms of dampness in the body:
–  Fatigue, body heaviness, sluggishness
–  Weight gain, bloating, gas
–  Body pain, fibromyalgia, arthritis
–  Cysts, fibroids, tumours
–  Yeast infections, candida
–  Unclear thinking, ADHD
–  Chronic sinus infections
–  Cloudy urine, Foul smelling stools
–  Thick tongue coating, swollen tongue

Important: If you have any of these symptoms and want help to clear the dampness from your body, schedule an appointment with me at my clinic for acupuncture and herbal solutions. You can schedule your appointment online or call 613-702-5377.

ice-cream sundayDamp Forming Foods to Avoid:
–  Dairy, Ice cream
–  Wheat & Gluten
–  Cold drinks with ice
–  Processed foods
–  Refined flour, pastry, pasta, breads
–  Cold raw foods
–  Refined sugar and sugar substitutes
–  Coffee, alcohol
–  Deep fried foods
–  Peanuts and peanut butter
–  Bananas, mangoes.
–  Baked goods, cookies, pastries, doughnuts
Tip 5: Massage these acu-points on your foot
The Spleen Meridian travels up the inside of your foot, along the side of your big toe and inner arch.  Stimulating these points can help boost your Spleen Qi.Sp1-5
Rub these important Acu-Points before you go to bed, or anytime during the day that you need a little boost of energy or rest from stress. Rub along these points shown on the image below on the inside of your foot.
Tip 6: Take a walk after eating
While going for a nice walk after eating, try to bring your attention to your breath and avoid thinking or worrying about anything outside the present moment.
While going for a nice walk after eating, try to bring your attention to your breath and avoid thinking or worrying about anything outside the present moment.
In Traditional Chinese Medicine, it’s said that excessive “sitting” and “staring” can injure the spleen.  So instead of going straight back to your computer desk after lunch,  taking an easy and short 10 minute walk after eating can greatly assist the digestive system and renew the Spleen’s energy.
This is a great thing to do after dinner too.  Especially if you overate.
Don’t make it a power walk.  Call upon the energy of the Earth element and make it more of a leisurely stroll.
Walk slowly and easily, let your eyes look at different things, breathe the fresh air and try to be in the present moment.
The breathing and slow walking without worrying about anything will give your metabolism a boost and renew your mind at the same time.

3 Steps to Treating Environmental and Seasonal Allergies with Traditional Chinese Medicine

According to traditional Chinese medicine, the body is always engaged in a battle between “True Energy” and Evil Energy.” It may sound biblical, but it has nothing to do with religion. It has everything to do the healthy balance within the body.
“True Energy”, known as Zheng Qi in Chinese Medicine, is inseparable from the immune system. It’s what empowers the body to heal itself and ward off bacterias, viruses or allergens. Evil Energy, known as Xie Qi in Chinese, refers to nothing on the plane of morals but to pathogenic influences like virus, bacterias, allergens, toxins, poisons, molds, etc.taiji-logo
Based on this theory there are two ways we can get sick: Due to a very strong pathogen (Evil Energy) that overpowers our immune system (True Energy). Or if our True Energy gets weak enough then even a relatively weak pathogen can do us harm.
This explains why some people get sick all the time; because their True Energy is weak and easily overcome by any virus or bacteria that is circulating This also explains why during major epidemic outbreaks, like during the great plague, some people were immune to the illness; because their True Energy was stronger than the Evil Energy of the epidemic.
Those who suffer from seasonal or environmental allergies have a weakened True Energy so they are affected by influences which others are immune to. The traditional Chinese medical protocol for overcoming allergies is to strengthen the True Energy to be able to withstand these allergens and not react to them.
There are 3 main steps in Chinese medicine to doing this. The first is to cleanse the system of the influences that are weakening the True Energy in the first place. After it’s no longer being compromised by these the second step is to boost the True Energy of the body. Finally the third step is to open the meridian channels with Acu-Points.

Step 1. Cleanse & Detoxify

Most people suffering from allergies have toxins in their body which weaken their True Energy. This causes a systemic low-grade inflammation that gets triggered into a greater inflammatory response when they come into contact with an allergen.

Based on Chinese medicine, the sinuses, skin and lungs are connected with digestive health. Cleansing the body andcolon-cleansing-1024x768 the digestive system of toxins can often bring instant relief to allergy symptoms. There are dozens of ways to cleanse the body and thousands of “cleansing” products on the market.
But you don’t need to buy an expensive herbal cleanse program. Just follow the guidelines below for 3-7 weeks to detoxify your body. If you need a more intensive cleanse, then consult a qualified health practitioner who knows about safe and healthy cleansing.

9 Simple Cleansing Guidelines:

1. Avoid all processed foods and refined sugars.
2. Eat 30-50% less than usual
3. Eat nutrient-dense whole foods with minimal processing
4. Avoid dairy, wheat, gluten and anything with additives, preservatives or food coloring
5. Eat a lot of leafy & green vegetables with plenty of fibre
6. Drink at 4-6 litres a day of pure water (not tap water)
7. Every two days take an Epsom salt bath and relax
8. Sleep and rest more
9. Saunas are great too to sweat out toxins

Step 2. Strengthen your “True Energy”

Traditional Chinese medicine understands that there is a vital energy that flows through your whole body and is responsible for circulation, metabolism and vitality. It’s called “Qi” (pronounced ‘chee’). Boosting your “Qi” will strengthen your True Energy and regulate your immune system. Here are some ways to boost your “Qi”:

Exercise, but not to the extreme.bg-fitness_720x480_1200x9005
The body is made to move, stretch, sweat and push past it’s limits. The body loves exercise. It doesn’t really matter what kind of exercise you do, as long as you get a good cardiovascular workout with sweating and breathing. Just don’t overdo it. Some people get addicted to exercise and they end up exhausting their bodies by exercising too much. Very often I see people in my clinic who have exhausted their Qi by exercising too much! So find the balance that’s right for you – and enjoy recovery after exercise.
Get enough sleep & rest.
Our internal organs and cells repair themselves and build up Qi-Energy during sleep. You should get at least an average of 7-8 hours of solid restful sleep a night. Getting adequate rest and sleep will do wonders to build your Qi-Energy. Balance stress with rest. Even if you don’t get enough sleep, then make a point of resting during the day, so you can let your body rebuild the Qi. If you’re always moving and going, then you’re burning Qi. You need to rest to build it.
Breathe steadily and deeply.
Breathing is one of the ways we build Qi-Energy. Keep conscious of your breath throughout the day, while at work, shopping, driving, walking or doing anything. Many people with allergies tend to breathe shallow or hold their breath too much. Practicing yoga, qigong, meditation or tai chi are all good ways to get more in touch with your breathing.
Maintain good posture.
Our Qi-Energy flows through what are called “meridians” in the body. These are channels of circulation that connect our internal organs with our limbs and head. When your slouch or maintain a bad posture, then the meridians get blocked and the Qi-Energy can’t flow. This can cause all kinds of health problems like pain, allergies, digestive issues, chronic illnesses, etc. If you don’t think you have a good posture, then seek professional help. Learn qigong, do yoga, get acupuncture, rolfing or other therapy to help re-align your body, open your meridians and build your Qi-Energy

Step 3: Relieve Allergy Symptoms with Acu-Point Stimulation

Acupuncture uses hundreds of acu-points on the body to open the meridian channels and stimulate organ health.

This article isn’t long enough to explain how it works. And you don’t need to know all the points to get relief from allergy symptoms. You don’t always need acupuncture, you can stimulate the acu-points with your fingers.
The pictures below illustrate the most important acu-points to strengthen your immune system and reduce the symptoms of seasonal allergies.  Just press on these points for 5-15 seconds each while breathing slowly and deeply. Concentrate on relaxing your entire body while you do this. See for yourself how doing this whenever the symptoms appear brings you relief.
If you want to really get rid of your allergies, then seek the help of a registered traditional Chinese medicine practitioner (R.TCMP) or a registered acupuncturist (R.Ac).  You can click on the appointments tab on this page to schedule an appointment with me.

 

Photo face sm with pointsPhoto legs sm with points

Photo hand sm with points

14 Habits for Good Health, Longevity & Happiness

Health is a journey of continual balance and adjustment. The ancient Chinese realized this through the yin and yang theory. Yin and yang represent the dualistic nature of reality: Night and day, up and down, dark and light, positive and negative, hot and cold, active and passive, etc.
Chinese medicine is about maintaining your balance while these opposing energies are pulling you this way and pushing you that way.
In today’s modern world, our days are filled with uncountable responsibilities, things to do, interactions and stressors. The key to good health is to find balance amidst the never-ending and constantly changing currents of life.
Maintaining our center and inner peace while the constant push (yang) and pull (yin) of the world invites us – or forces us – into this eternal dance we call “Life”.
After years of clinical practice, I’ve come up with “14 Habits for Good Health” to help my patients maintain this balance, empower their immune system and stay one step ahead of stress and illness.

Habit #1 Drink plenty of pure water.

 

We are made of 70% water. Chronic dehydration can cause all kinds of symptoms – from allergies, digestive disorders, fatigue, poor mental clarity to infections, inflammation and joint and muscular pain. Water is vital to proper cellular and metabolic health. The more stress you have, physical or mental, the more water you should drink. Water helps cleanse the body of toxins.
The quality of the water is important. Choose spring or distilled water over tap water, because tap water may contain chemicals such as chlorine, fluoride and even hormones, it may also contain heavy metal particles from pipes. According to classical Chinese longevity theory, long-term health is dependent on nourishing and tonifying the “water element”.

Habit #2 Make breakfast as nutritious as possible.

We’ve all heard that breakfast is the most important meal of the day. It’s true. Heed this wisdom and watch your health, digestion and energy in the day increase. Based on Chinese medicine, it is in the morning that your stomach and digestive energy is the strongest. Avoid empty carbohydrates and high sugar foods (like toast, sugar cereals, pastries, muffins, etc.).
Look into Japanese breakfasts for some great ideas for nutrient-packed morning meals. Never skip breakfast. The worst thing you can do is have only a coffee for breakfast. This will deplete your adrenals, dehydrate you, throw off your chemical balance and starve your cells of nutrition. Even if you have the habit of eating very little or nothing, force yourself to eat a solid nutritious meal and you will add years of health onto your life.

Habit #3: Silence your mind daily.

 

Dozens of scientific experiments and studies have proven the beneficial effects of meditation. Not only does it lower cortisol levels, which reduces internal inflammation, but it also helps clear the mental and emotional clutter that can easily build up due to today’s hectic and demanding world.
Meditation is really a way to be still and silence the mind. It doesn’t matter what kind of meditation you do. Take 5 minutes twice a day to just do nothing but focus on breathing and allow your mind to become silent. Silencing the mind isn’t only achieved through meditation. Art, yoga, tai chi, walking, bird watching, exercise and many other relaxing and rejuvenating activities can induce the silent mind.
Even if you just get 30 seconds of a silent mind, this emptiness is like a trash can for the build-up of stress. For every second of mental silence you achieve, you gain 1 minute of productive, vibrant and effective healthy energy. It’s a positive return on investment that is well worth your time and effort.

Habit # 4: Keep your spine and muscles limber.

 

Tension in your muscles will reduce the circulation of blood, lymph and neural signals in your body. It can also cause joints to compress, which can lead to arthritis and chronic pain. The spine is called the “central axis” in Chinese medicine and Tai Chi.
The connection between your brain and the rest of your body and organs is linked through the spine and the spinal cord and nerves. Additionally, the spine acts like a supporting column for head, neck, shoulders, chest and abdomen. If the spine is stiff, all the organs suffer. If the muscles are tight, circulation is cut off, and your health will degenerate. Do yoga, Tai Chi or Qigong to stay limber. Get regular acupuncture and massages. Learn to relax and unwind. Don’t let tight muscles or a stiff spine go untreated.

Habit #5: Balance Stress and Rest.

 

We can’t avoid stress altogether. In fact some stress is good for  us. This “good stress” is the pressure we feel when we push ourselves to meet our goals. This “good stress” is our own refusal to submit to inertia, but instead we push ourselves to step outside our comfort zone and grow beyond our  limits. Some evenings we may not feel like going to our Qigong or Tai Chi or exercise class, so we may feel some “good stress” as our desire for self-improvement pushes against our crusty apathetic comfort  zone.
The difference between “good  stress” and “bad stress” can be measured by the result.
The result of good stress leaves us feeling empowered. We might be exhausted, but we feel fulfilled. Bad stress leaves us tense, frazzled, uneasy, or maybe even anxious. The effects of “bad stress” are destructive on our physical and mental health.  Bad stress leaves us requiring more healing. Good stress can be balanced with simple rest.
You need to get enough rest to proportionately replenish yourself from the effects of stress, whether it’s good or bad.  If not, even good stress will leave you depleted after a while and it will inevitably become “bad stress”.

Habit #6: Laugh out loud and visit with friends often.

 

“True friendship multiplies the good in life and divides its evils.
Strive to have friends, for life without friends is like life on a desert island…
to find one real friend in a lifetime is good fortune; to keep him is a blessing.” – Author unknown
Our need for social connection and belonging is one of the most crucial needs we have. Researchers have concluded that those who maintain active social lives live longer, get sick less and are generally happier. Even the recovery from illness and surgery has proven to be faster when someone is actively socially engaged. Laughter truly is the best medicine. Do not suppress or hold back your laughter. As I always say, the angels dance whenever sincere laugher choruses in the air.

Habit #7:  Cleanse your body and sweat frequently.

 

Our bodies are constantly consuming molecules, elements and nutrients that keep us alive. Through the process of consumption and energy expenditure, metabolic waste is created. This needs to be cleansed from our bodies. Just like the oil needs to be changed in your car at regular intervals, so should you cleanse your own body regularly too.
We naturally cleanse through going to the bathroom, sweating, crying and sometimes even allergic reactions, skin outbreaks and symptoms of the cold and flu are part of the cleansing process. Make it habit to do an intestinal cleanse at least once a year – give your digestive system a rest from the stress (see rule #5). Sweating is a great way to release toxic build-up and stress hormones.  Do some exercise, have a sauna or take a steaming hot bath until your pores open and your flush your lymphatic system through a good sweat.

Habit #8: Every tear heals, don’t hold them back.

 

I know this rule seems odd because our society has taught us since our childhood that crying is a sign of weakness or “big boys (or girls) don’t cry”. Unfortunately, this social conditioning has caused us to suppress one of our most natural self-healing mechanisms. There is a reason that babies cry. There is a reason that children cry when they are hurt (physically or emotionally).
Crying is a way for us to heal from hurts – both physical and emotional. Studies have been done on the chemical make-up of human emotional tears and traces of stress hormones have been found in them. In this study, when they measured human tears caused by chopping onions, the stress hormones were not present. Combine this with your own experience of how good and clear minded you feel after having a good cry tells us that crying heals us. It is a way that our body can release toxic build-up. That’s why often snot and mucus can accompany tears during a good cry.  So don’t hold them back. Even if you are male and you were told that men don’t cry… go ahead and let them out if you feel your eyes brimming. You will feel much better afterwards.

Habit #9:  Exercise, move your body and breathe deeply.

 

It doesn’t really matter what kind of exercise you do, as long as you move your body and breathe deeply. Cardiovascular exercise is proven to be good, but you don’t need to do it every day – as long as you do it sometimes. Find some form of activity that requires you to move around and do it a couple of times a week. Qigong, tai chi, yoga, cycling, walking, tennis, swimming, skating, skiing, team sports… there are so many options. Don’t choose something you “think you should do”, instead find something that you enjoy because then you will make more of an effort to do it.  If you want to learn authentic Qigong and Tai Chi, I teach two classes every week at www.AylmerQigong.com

Habit #10: Avoid processed foods and eat lots of fresh organics.

 

I receive so many questions about nutrition and healthy eating. Let’s face it, this subject can become more and more confusing and contradictory the more you google it.  To keep healthy eating simple and sustainable, I follow a simple formula: Eat as close to nature as possible, choose fresh organics, and avoid inflammatory foods. Inflammatory foods are things that are hard to digest or that are known to cause inflammation in people who are sensitive, such as anything that has been overly processed or that is high in sugar, chemicals, preservatives, food colorings, or additives. Take some time to learn about “ingredients”.
To make it easy, I tend to avoid the biggest, most marketing and cheapest brand names, because they usually can spend more on marketing and charge a lower price because they use the cheapest ingredients with the highest level of preservatives to extend the shelf-life.

Habit # 11: Follow a path with heart

 

Your path with heart is the one that keeps you smiling.  Above all, this is YOUR life. You get to decide your own destiny. What do you want your life to stand for? How happy and fulfilled to you want to be during the limited time that you are here on earth? Whatever makes you and those around you smile the most – that’s where your heart is. Follow your own unique path with heart. Don’t settle out of fear. Reach for your dreams if that’s what makes you smile.
Remember it’s not only about “what” you do, but also “how” you do it. Your life may be 90% aligned, but maybe your health is just what’s lagging? Maybe you need to step out of your comfort zone more. Maybe you need to stand up for yourself more? Maybe you need to stand down and let those around you stand up more? Connect with that sacred place in the center of your chest, allow it to bring peace and satisfaction to your soul, and live from there.

Habit #12: Breathe through sunny days and stormy ones too.

 

Life isn’t always a sunny day on the beach. It’s full of ups and downs. No one escapes life without experiencing sadness, loss and pain. That’s ok. It’s a part of the experience. It’s the stormy days that make us appreciate the sunny ones that much more. Just remember, keep breathing. Our first act in life is an inhale, and our last act before death will be an exhale. The mind is like a kite, the breath is the string that allows us to connect and control the kite.
So whether it’s stormy seas or a calm blue ocean, keep breathing. With each breath, appreciate the moment, because one day your last exhale will come. It’s death that gives life meaning. According to Traditional Chinese Medicine, the emotional energy associated with the Lungs is “acceptance”. Be like the supple tree that accepts the strong wind – bend and return without losing your roots.
If you struggle with the ups and downs of life, or if you have a hard time breathing deeply or steadily, get some acupuncture and learn qigong.

Habit #13: Connect with nature regularly.

 

Nature heals us. Time in nature will reset your mental, emotional and physical state. It recharges and grounds us. Go for a walk in the park. Contemplate a tree. Listen to the sound of water. Feel the ground. Breathe in the smells of nature. A great thing to do is to find your own personal nature sacred spot. Somewhere that you can go frequently to just unwind and clear your mind. Ideally find a spot where you will be all alone without any interruptions. But if that’s not possible it can be in your local park. Make a point of connecting with nature regularly.

Habit #14:  Never stop growing and learning.

 

Growth happens outside your comfort zone. Growth is our nature. “If you’re not growing, you’re automatically dying” – Author unknown. Think about it, if a plant isn’t growing, it’s deteriorating and wilting. Humans are like plants, we need to keep growing. Our comfort zones are the edge of what we know. Explore the unknown a little. Stretch yourself past your limits. Cross something new off of your bucket list. Take a class, learn a new skill. Grow and thrive.

6 Natural Ways to Protect Yourself Against Colds, Coughs & The Flu using Chinese Medicine.

Symptoms of a cold

6 Ways to Help Your Immune System Fend Off Colds, Coughs and Flu Symptoms

By: Blaise T. Ryan, R.TCMP, R.Ac
Registered Traditional Chinese Medicine Practitioner and Acupuncturist
Colds, coughs and the flu virus can affect us at any time of year.  Some of us are more prone to catching them than others.  Sometimes minor colds or stubborn coughs can linger for weeks, or escalate into a full-blown infection and knock us out of commission.   Sometimes they come with fever, chills, sore throats, mucus, congestion, body aches and fatigue.   The fall and winter and winter are the most common times to catch them.  Here are some traditional Chinese medicine tips to protect yourself from colds and coughs this year:

1) Avoid getting chilled.

 

It’s often during the seasonal shifts where people get sick because their bodies don’t adjust the drastic changes in temperature.  According to Chinese medicine, when you catch a chill, this is called an “invasion of wind-cold“.  This is why even in English we call it “catching a cold“.  The wind-cold goes into your skin and your immune system goes into hyper-drive to deal with it, causing mucus, fever, aches, etc.
If you get chilled, the best thing you can do is to sweat.  Take a hot bath or a sauna.  Or drink a warm-ginger tea and lie under some blankets to sweat it out.  When you sweat, the “wind-cold” is released through your pores, and you will avoid getting more sick.  If the wind-cold isn’t expelled, then it will go deeper into your body, possibly causing a cough or a full-blown cold.  The key is catching it at the beginning stages and sweating it out.
Try it, you’ll see how well it works.

 

Acupuncture relieves stress and boosts the immune system.
Acupuncture relieves stress and boosts the immune system.

2)  Get Acupuncture

 

Acupuncture helps keep your immune system strong and in balance.  When someone’s immune system is weak, they tend to get colds and coughs easily.  When their immune system is out of balance, they tend to have allergic reactions to certain environmental influences or foods.
 Acupuncture helps stabilize and reinforce your immune system, so it does it’s job properly and efficiently to defend your body against outside threats and maintain a balanced relationship between all your internal systems (organ system, nervous system, endocrine system, circulatory system, lymphatic system, etc.)
There are many factors that can weaken your immune system, like stress, adrenal fatigue, digestive problems, insomnia or internal inflammation. Getting regular acupuncture solves these issues and strengthens your body in the core, by affecting the internal organs through the acu-points.

 

3)  Eat pears and drink ginger tea in the fall.

 

Ginger has anti-oxidant, anti-bacterial, anti-inflammatory, anti-cancer and anti-fungal properties.
Ginger has anti-oxidant, anti-bacterial, anti-inflammatory, anti-cancer and anti-fungal properties.
The fall is the season of the lungs.  Pears moisten and nourish the lungs, which are one of the four main organs involved in your immune system, according to Chinese medicine.
The three other organ systems are the Kidneys, the Spleen and the Large Intestine.  Choose organic pears and eat them with the skin for the best effects.  Pears are great when you have a dry cough. Ginger empowers your spleen and lungs, and defends against “wind-cold” attacks.
The best way to make ginger tea is to boil fresh ginger for 5-10 minutes.  Sweetening it with some honey is also good because honey strengthens the Spleen organ system and balances the drying and hot nature of ginger.  Make sure you use real honey, not the cheap stuff made with corn syrup.
Ginger also has anti-inflammatory, anti-bacterial, anti-fungal and has even been shown to reduce ovarian cancer cells.  Ginger is a powerful super-food and healing herb.  I always have ginger in my fridge and so should you.

 

4) Avoid refined sugar.

 

Excessive refined sugar weakens the immune system and causes an internal inflammatory response, due to the spike in insulin levels triggered by the sugar intake.  If you want to test this theory, the next time you start to feel like you might be coming down with something (you have scratchy throat, body aches, sniffles, fatigue, etc), then eat a bunch of doughnuts or sugar.  You will likely get sicker very fast.
So if you want to avoid catching colds and coughs.  The next time you notice people around you getting sick, or you are feeling like your immune system is low, stay away from refined sugars.  Instead eat more fibrous foods, drink more pure water and get some rest.

 

Most efficient way to position your body on the toilet to optimize your bowel movements.
Most efficient way to position your body on the toilet to optimize your bowel movements.

5) Keep your bowels moving.

 

Regular and complete bowel movements are the cornerstone to good health.  If your large intestine isn’t excreting waste and toxins regularly, then you are likely re-absorbing toxins into your system.   Instead of having a strong immune system standing by ready to defend against an external pathogen, your immune system will be too busy trying to cope with excess of toxins in your body.
If you do not have 1-2 regular and complete bowel movements per day, your immune system may be compromised.
 To help your bowels move more regularly; drink more pure water, consume more fibre, get acupuncture, eliminate foods that are causing constipation, do an intestinal cleanse, change your posture on the toilet, or seek a Chinese herbal prescription to help your bowels move.
If you are unsure about the cause of your constipation, consult your registered practitioner of traditional Chinese medicine for their help.

 

6)  Take some Chinese herbs.

 

Everyone should have this herbal cough syrup in their home medicine cabinet. Safe for children too. Come into my clinic to get some.
Everyone should have this herbal cough syrup in their home medicine cabinet. Safe for children too. Come into my clinic to get some.
Whether you have a cold, a cough, a sore throat, a fever or if you are healthy now but you tend to catch colds or coughs easily, arm yourself with some Chinese herbal formulas.
These formulas use 100% natural ingredients derived from plants.   They are fully safe, with little to no side-effects, and have proven their efficacy to treat a wide variety of symptoms and health issues over thousands of years.
There are formulas that will help your immune system get stronger to defend itself against colds, coughs and the flu.  Some herbal formulas are so effective I think everyone should keep them in their home medicine cabinet in case they start to feel unwell.
Like this herbal cough syrup, which I have available in my clinic. Come see me at my clinic to get the herbal formula that’s right for you, or consult your registered practitioner of traditional Chinese medicine for a herbal prescription.

Acupuncture for Seasonal Transitions

(FRANÇAIS ci-dessous) …

Seasonal transitions are not always easy for even the healthiest of people.  Especially this time of year when the days are getting shorter, Vitamin D is in short supply and our bodies shirk away from the cold winds of winter.

Traditional Chinese medicine understands how these seasonal changes affect the mind and body through the 5 element and yin-yang theory.   Each season correlates to a different element, different organs and correspond to different stages in the yin-yang cycle.
The winter solstice marks the greatest depth of yin, just as the summer solstice is the highest peak of yang energy.
By using this knowledge a skilled traditional Chinese medicine acupuncturist will adjust their treatments based on the seasons, and take advantage of how the energy is circulating in your body.
Maintaining balance through these transitions is critical to our health and wellbeing.  When proper self-care is ignored during a transition, then imbalance can happen and physical symptoms like colds, the flu, coughs, skin problems, insomnia, seasonal allergies, or aches and pains get worse.  More frequently imbalances during these transitions also bring about psychological and mood disorders like SAD (Seasonal Affective Disorder).
Traditional Chinese medicine acupuncture can reduce these problems by balancing the meridians and organ systems to better cope with the external and internal stresses of these season changes.  Acupuncture can help strengthen the immune system and detoxify the body to prevent possible cold or flu-like symptoms from getting a grip on you.  It can unblock stagnant points in meridians that cause mood disorders during seasonal change.
Avid acupuncture users frequently visit their acupuncturists for a “tune-up” or “seasonal treatment” to help them get back on track when they start to feel run down or just “a little off”.  This is very wise preventative self-care.
Those who are even more tuned-in to taking care of themselves will seek acupuncture and TCM (traditional Chinese medicine) when going through life transitions.  During acupuncture treatments the body processes the different stressors and stimuli which can otherwise overwhelm someone if they don’t take the healing time they need.  Big life changes can be stressful, acupuncture can help increase your capacity to handle stress and process feelings and emotions.
With the holiday season approaching, and all the stress and activity that comes with that, combined with the winter solstice, short days and cold weather, it’s wise to book yourself in for some acupuncture to help fill up your own reserves so that you can handle the challenges ahead more harmoniously. Just request a “seasonal transition acupuncture treatment” and your acupuncturist will know exactly what to do.
Blaise T. Ryan is a Registered Acupuncturist and Registered Traditional Chinese Medicine Practitioner.  He accepts new patients at his Westboro location.  Insurance receipts are available. You can book an appointment online  or by calling 613-702-5377.

L’Acupuncture et les Transitions entre les Saisons

Les transitions d’une saison à l’autre ne sont pas toujours faciles, même pour les personnes en très bonne santé. C’est tout particulièrement vrai à ce temps-ci de l’année alors que les journées raccourcissent, que la vitamine D se fait rare, et que notre corps cherche à se réfugier loin des vents froids de l’hiver.
La Médecine Traditionnelle Chinoise explique, grâce à la Théorie des 5 Éléments et du Yin-Yang, comment les changements de saisons affectent l’esprit et le corps. Chacune des saisons est en corrélation avec un élément différent, des organes différents et correspond à différents aspects du Cycle Yin-Yang.
Au solstice d’hiver, le Yin se manifeste pleinement, tandis qu’au solstice d’été, l’énergie Yang est à son apogée.
En utilisant ces connaissances, un acupuncteur qualifié et expérimenté de la Médecine Traditionnelle Chinoise ajustera ses traitements aux saisons et prendra avantage de la façon dont l’énergie circule dans votre corps.
Garder notre équilibre dans ces transitions est primordial pour notre santé et notre bien-être. Lorsqu’on ne prend pas soin de soi pendant une transition, un déséquilibre peut survenir et des symptômes physiques tels que les rhumes, la grippe, la toux, les problèmes cutanés, l’insomnie, les allergies saisonnières, ou encore les douleurs, s’aggravent. Ces déséquilibres durant les périodes de transitions amènent fréquemment des désordres psychologiques et émotionnels tels que le TAS (Trouble Affectif Saisonnier).
L’acupuncture de la Médecine Traditionnelle Chinoise peut atténuer ces problèmes en équilibrant les sytèmes des méridiens et des organes, leur permettant ainsi de mieux faire face aux stress externes et internes qui surviennent lors des changements de saisons. L’acupuncture peut aider à renforcer le système immunitaire et à détoxifier le corps et donc prévenir un rhume éventuel ou les symptômes ressemblant à ceux de la grippe.
L’acupuncture peut débloquer les points stagnants dans les méridiens qui causent les désordres de l’humeur lors des changements de saisons.
Les habitués avides d’acupuncture rendent souvent visite à leur acupuncteur pour une “mise au point” ou un “traitement saisonnier” dans le but d’obtenir de l’aide pour “se remettre sur les rails” quand ils commencent à se sentir fatigués ou juste “pas très bien”. C’est une pratique de soins à soi-même préventive très sage.
Ceux qui sont encore plus enclins à prendre soin d’eux-mêmes vont vouloir recevoir de l’acupuncture et de la MTC (Médecine Traditionnelle Chinoise) dans les périodes de transition de la vie. Pendant les traitements d’acupuncture, le corps traite les différents stresseurs et stimuli qui autrement peuvent accabler une personne si elle ne prend pas le temps qu’il faut pour guérir. Les grands changements de la vie peuvent être stressants et l’acupuncture peut aider à augmenter votre capacité de faire face au stress et d’adresser les sentiments et les émotions.
Avec la saison des Fêtes qui approche et son lot de stress et d’activités, combinée au solstice d’hiver, aux journées courtes et au froid, il est sage de vous réserver des séances d’acupuncture pour vous aider à accroître vos réserves d’énergie et ainsi vous permettre de faire face aux défis de façon plus harmonieuse. Vous n’avez qu’à demander un “traitement d’acupuncture de transition saisonnière” et votre acunpuncteur saura exactement ce qu’il doit faire.
Blaise T. Ryan est un Acupuncteur enregistré et un Praticien de Médecine Traditionnelle Chinoise enregistré. Il accepte de nouveaux clients à son bureau situé dans Westboro. Les reçus pour fins de couverture par les assurances sont disponibles. Vous pouvez prendre rendez-vous avec lui en ligne ici ou en composant le 613-702-5377.