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The latest news on health from the National Center for Health Statistics in the US isn’t great. For the first time in 20 years the average life expectancy for both men and women has declined. Furthermore, the last three years before the current report life expectancy was flat. This is in contrast to the slow but steady increase the US had seen pretty much since the 1970s.
The report also found that some of the leading diseases in the US are killing more people each year – heart disease, chronic respiratory disorders, stroke, Alzheimer’s, diabetes, and kidney disease are all up. Many, although not all, of these conditions are completely preventable, and experts suggest that the growing obesity epidemic as well as perhaps economic issues (the growing poor in the US are getting much poorer compared to the small percentage of rich getting much, much richer) are contributing to the nation’s declining health. Despite the US’s appearance as a modern nation with advanced health care systems, we still rank only 28th out of the 40 OECD member countries in terms of life expectance, behind countries such as the Czech Republic and Chile. Click here to read the BBC story on this news.
Longevity has been one of the main focuses of Chinese medicine for at least the last 2000 years. One project being undertaken recently in China is collecting famous doctors’ experience with all things health related. Starting in 2008 the Chinese government started to identify very experienced elders in the field of Chinese medicine who have made significant contribution to the art, and designating them as “Grandmasters of Chinese Medicine” (国医大师). During their first year of search 30 people in China were designated as such, and their unique clinical experiences were recorded in a series of books and articles. One of the topics covered was the Grandmasters’ longevity secrets.
Seeing as how the US is lagging behind in our overall health and lifespan, over the next emails and blog posts I’ll try to cover some of these longevity secrets and tips from the Grandmasters of Chinese Medicine.
Born in 1931, Li Jiren is a Grandmaster of Chinese Medicine who started learning medicine at the age of 12 under a famous doctor from Xinan, Anhui Province, China. Even well into his 80s, Dr. Li is physically strong and in good spirits. He goes to bed around midnight and wakes by 7am, and most days he starts seeing patients by 8am!
When asked, he explains that he doesn’t have any particularly complex health regimens, but rather he relies on a simple tea. This “Four Herb Tea” (四药茶) is Dr. Li’s longevity secret.
Ingredients:
These four herbs are decocted for a short period of time and then consumed just once per day. The formula is a very basic one designed to supplement the Qi and Blood. Since Qi and Blood insufficiency lead to a myriad of problems, and since in modern times we deplete ourselves with poor lifestyle, poor diet, overconsumption of dangerous medicines, failing to get adequate sleep, etc…, gentle supplementation of the Qi and Blood can help prevent many conditions.
In this combination, Astragalus is one of the key ingredients. In Chinese medicine it is considered the leader of all herbs that supplement (补药之长), and it has the ability to strengthen the Qi of all the major 5 yin and 6 yang organs (the Zang and fu). American ginseng is also a substance that strengthens both Qi and Blood. While similar to regular ginsengs (such as Chinese or Korean), American ginseng is slightly cooling in nature and also protects the fluids. Paired with Astragalus it moderates the formulas temperature to make it more neutral rather than too cooling or heating. The last two herbs, the Goji berries and the Polygonatum, both strengthen the Kidney. The former is neutral and the latter is slightly warm, and both strengthen the blood. In ancient times Polygonatum was used by Daoists as a food substitute while fasting – it is very nourishing and treats fatigue and poor appetite.
Enjoy this simple formula in good health. If you need help sourcing the herbs, or want to get them as a concentrate powder for easier administration, please let us know!
References:
Wang YT, Jiao L, ed. Great Doctors of Chinese Medicine Vol. 2 (大国医). Beijing: New World Press, 2010.
Happy Halloween! Today we thought we’d give everyone a great seasonal recipe, and what could be more seasonable today than pumpkin? Pumpkin is a type of winter squash, and although associated with American festivals such as Halloween and Thanksgiving, various forms of pumpkin are eaten all around the world, including in Asia.
In Japan the favorite variety of pumpkin is a little different from the large orange pumpkins we are used to seeing here. The local specialty in the Land of the Rising Sun is a smaller pumpkin known as Kabocha, or sometimes simply Japanese pumpkin. Kabocha are much smaller than American pumpkins, and their outer peel is green. However, just like western pumpkins the inside is orange and filled with seeds that look like regular pumpkin seeds. Here is a simple and delicious pumpkin recipe from Japan.
In Japan root vegetables and other vegetables such as squashes are frequently boiled or stewed (known in Japanese as nimono). This simple preparation is nutritious, easy and healthy; it is a common staple of home style cooking.
Ingredients:
Directions:
According to Chinese medicine pumpkins as a food have a slightly cooling nature, with a sweet and slightly bitter flavor. Cooking them for a longer period of time as in this recipe makes their thermal nature neutral to slightly warming. They have a direct positive effect on the Spleen and Stomach (the organs of digestion in Chinese medicine), and are said to supplement those organs as well as build the Qi (the vital substance in the body). In particular they are eaten to treat diarrhea, poor digestion, low energy, and edema in the lower body.
Happy Halloween!
This year Thursday September 22, is the Autumnal Equinox – the day midway between the solstices. Being the midway point, the equinoxes are the times of even balance between Yin and Yang. Furthermore, Thursday begins the next 2-week long seasonal node, also called Autumn Equinox. In the Chinese calendar we are in the eighth lunar month and the time related to the Kidney channel. The smaller 5-day segments of this seasonal node are called Thunder Begins to Retract its Sound (Lei Shi Shou Sheng 雷始收聲), Hibernating Insects Reinforce their Shelters (Zhi Chong Pei Hu 蟄蟲培戶), and Water Begins to Dry Up (Shui Shi He 水始涸). The names of these 5-day segments of time all point to a similar phenomenon – this is the time of year when the Yin-contracting movement of nature is in full gear in preparing for Winter’s slumber.
During this time of year the Nei Jing suggests that we “nourish the Yin” (春夏養陽，秋冬養陰) by conforming with the Yin-contracting nature of Autumn. In practical terms one meaning is that we should start getting more sleep. As the days grow shorter so should there be less activity. Thus, the Nei Jing says that we can still wake at the cock’s crowing, but we should be in bed earlier.
During this seasonal node one traditional recommendation is to guard the Lungs, and in particular the Lung Yin. Autumn is the season associated with the Metal Phase and therefore the Lung. Furthermore, Autumn is associated with environmental dryness so protecting the Yin fluids of the Lung is important. Some of the foods that protect the Lung Yin are milk, peaches, pears, apples, soymilk, glutinous rice, sesame seeds, and honey. Those who are adventurous can cook rice congee using white wood ear mushrooms.
Another method for helping the Lungs is acupressure at Chi Ze LU-5 (尺澤穴). Located at the inside of the elbow (see diagram) this point regulates Lung function and treats conditions such as cough, wheezing, asthma, the common cold and seasonal allergies. It is also the Water point on the Lung channel meaning that it is appropriate for both the season (Autumn relates to the Lung) and the Lunar Month (the eighth Lunar Month relates to the Kidney channel, which is the Water phase).
In addition to environmental dryness, this time of year sees temperatures dropping. Therefore, while we focus on protecting the Lung we should also be cautious about cold exposure. People who are cold and fatigued in general should focus on warming and supplementing the body this time of year. Wearing adequate clothing is an important part of this strategy. Additionally certain warming and supplementing Chinese herbs can be consumed as functional foods. For example, one traditional recipe for the Autumn Equinox Seasonal Node is Angelica and Codonopsis Lamb Soup. To make this, take 1lb organic lamb meat and cook in an appropriate amount of water with 10g Chinese Angelica (Dang Gui 當歸), 10g Codonopsis (Dang Shen 黨參), 30g Angelica Dahurica (Huang Qi 黃耆), 10g fresh ginger, and salt and pepper to taste. Other in season vegetables can also be added as desired. This recipe warms the Kidneys, supplements the Yang, quickens Blood and moves Qi.
A great tea for general use appropriate to this time of year is Chrysanthemum with Honey (菊花蜂蜜茶). To make, take about 1 tablespoon of dried chrysanthemum (the kind sold as a Chinese herb). Steep in boiled water for 3-5 min and then stir in some honey to taste. This tea can treat seasonal allergies such as dry, itchy eyes or headache. This recipe nourishes the Liver, brightens the eyes, moistens the Lung and awakens the brain.
As the weather gets colder and we move to the dark time, this is the time to start preventive moxa treatment for the Winter. This is especially important for patients who are cold and vacuous. Starting some weekly moxa at Zu San Li ST-36 (足三里穴) will go a long way to keeping vitality strong the in months to come. An alternate is to apply moxa to Huo Fu Hai 33.07 (火腑海) on a regular basis.
To read more about heath maintenance in general for Autumn please click here.
Happy Autumn!
Today, June 20, 2016, starts the next seasonal node (sometimes known as a Solar Term), the Summer Solstice (Xia Zhi 夏至). Summer Solstice is a very important seasonal node in that it marks the apex of Yang in the natural world and the rebirth of Yin. It is the longest day of the year; starting tomorrow the days will get shorter and shorter culminating eventually with the longest night on the Winter Solstice. In terms of the time of day, Summer Solstice corresponds to high noon, and is the time of the Heart channel. In Yijing (I Ching) symbolism, this time period is represented by hexagram number 44. Hexagram 44 is made up of Qian Heaven trigram (3 solid yang lines) over Xun Wind trigram (1 broken yin line under 2 solid yang lines). Thus, the complete hexagram is 5 solid yang lines over one broken yin line at the bottom – yin is being birthed once again. One of the translations for the name of Hexagram 44 is “The Queen,” also showing that this time of year begins the transition towards returning inward to the hidden, the yin, the Blood, and the Dark Mother that is referred to in the first chapter of the Dao De Jing.
When we break down Summer Solstice into the smaller 5 day periods of time, it includes the time periods know as Deer Shed Antlers (Lu Jiao Jie 鹿角解), Cicadas Begin Singing (Tiao Shi Ming 蜩始鳴), and Pinellia Grows (Ban Xia Sheng 半夏生). In the United States deer actually shed antlers earlier in the year. However, in New Jersey, this is cicada time. Two years around this time we were in the middle of a 17-year cicada invasion, and in some parts of the state they were literally as loud as trains! No wonder cicada shells (chan tui 蟬蛻) are good for conditions such as loss of voice. Notice also that this time is when Ban Xia is growing, the king of drying damp and getting rid of phlegm turbidity (a Yang herb to treat a Yin pathology). Likewise, in China this is the time of year to harvest Aconite (fu zi 附子) to enhance its Yang nature.
Practically speaking, although this is a time of transition to Yin, this is still a hot and damp season. The first thing that is recommended during this time of year is to clear summerheat and drain dampness. For example, during this time it is common to see various skin problems due to external contraction of summerheat damp. It is also common to see other symptoms of summerheat strike such as malaise, fatigue, low-grade fever or heat effusion, low-grade headache, nausea, etc… There are several ways we can help ourselves as well as our patients when they present with summerheat damp symptoms. First, is to regulate diet, which we will discuss more below. We can also counsel basic lifestyle recommendations, such as dressing appropriately to the weather (such as wearing light clothes made of natural materials that breathe well), staying in shade in the midday when temperatures are highest, and drinking plenty of light and clear fluids. This is especially important for our older patients, since as we age we lose the normal ability to adapt to more extremes in temperature. Furthermore, seniors are more likely to be on prescription medications or may have chronic medical problems that inhibit perspiration or make extremes of temperature less tolerable.
In terms of therapy, Dr. Zhong Yong Xiang of Taiwan suggests bleeding the jing well points on all the fingers for more severe cases of summerheat strike. This bloodletting method is described in my book Pricking the Vessels. We can also consider performing gua sha on the back to help move stagnant summerheat damp in the exterior muscle layer.
The next recommended “to do” during Summer Solstice is Shui Hao Zi Wu Jiao 睡好子午交. This means sleep well during both the Zi and Wu hours. Certainly, sleeping well is something we should be doing all year long. Zi and Wu refer to the time periods of midday and midnight, with Zi being the 11pm – 1am hour, and Wu being the 11am – 1pm hour (to be adjusted for standard time in locations that observe daylight savings time). In general it is important to get into bed before the Zi hour. Remember, the Zi hour is the time of transition from Yin to Yang, representative of the Winter Solstice. After this time period our bodies are already in a state of Yang expansion, the movement contrary to good sleep. Getting to bed and sleeping through this hour ensures that we really rest, that we really go into the state of storage that replenishes our vital substances.
The Wu hour is also a time of transition, and like the Summer Solstice, represents the change from Yang to Yin. The traditional recommendation is to take a short nap during this time to harmonize the body with this movement of Yang to Yin. That said, the recommendation is just a short nap of maybe only 30 minutes time (this is just the beginning of Yin after all). After that, don’t linger. Get up and back to normal activity.
As already mentioned, Summer Solstice is the time of transition from Yang to Yin in the natural world. That said, Summer Solstice is still a time of damp and heat in many places. Therefore, the basic strategy of clearing heat and draining dampness can help guide us in our diet strategy. It is important to keep in mind that during summer over-sweating and prolonged exposure to heat can deplete the Qi and fluids of the body. So, once we are clear of heat and damp, if there is vacuity we can focus on supplementation. However, since this is a hot time of year, cool supplementation is best.
In summary we can generalize this is the time to eat foods that clear heat (especially summerheat), drain dampness, nourish the Qi and boost fluids. Examples include cucumber, winter melon, luffa, tomato, honeydew melon, star fruit, peach, plumb, and mung beans. This is also a good time to eat bitter melon (ku gua 苦瓜). When I lived in Okinawa as a graduate student, bitter melon was a basic staple of food since Okinawa is a very hot and damp climate. Here is a recipe for a very traditional Okinawan dish called Goya Champuru (‘goya’ is the Okinawan word for bitter melon and ‘champuru’ means something mixed together). This dish gently clears heat and drains damp, but also boosts Qi and yin-blood.
Ingredients
Directions
Another simple traditional dish for this time of year is Millet and Red Date Congee. For this recipe take about ½ cup of millet and 5 dried Chinese red dates (紅棗) and place in a pot of 6-8 cups of water (use 6 cups for a more creamy congee, or use 8 for more watery). Bring to a boil and then reduce flame to simmer for 45 minutes or longer, until the millet has broken down and the resulting congee is creamy. Remove from heat and add a small amount of brown sugar to taste.
Millet is said to moisten the Yin and nourish the blood, and the red dates are also blood and Qi nourishing. Too much sweating depletes the body fluids and can eventually damage the Qi and blood. Even though this is a warm dish, it can replenish the body after outdoor activity in hot weather that induces significant sweating.
I hope everyone is having a great summer and staying healthy!
Henry
Monday April 4th was the beginning of the Clear and Bright (Qing Ming 清明) seasonal node. Clear and Bright is the node just after the Vernal Equinox and the next step in the progression of Spring. This seasonal node is also a traditional holiday in much of Asia – the Qing Ming Festival. In Okinawa, where I lived as a graduate student, the day is called Shimi in the local Hogen (indigenous Okinawan language). Qing Ming Festival is a time for Asians to visit graves and pay respect to the ancestors. Thus it is a time to remember the past while at the same time starting the New Year and the new Spring.
Even though we are in Spring according to both the Eastern and Western calendars, in northern New Jersey much of this week was anything but Spring-like. During most of yesterday the temperatures were just barely above freezing. Not surprisingly, the first “to do” during Clear and Bright is to protect being warm (bao nuan 保暖). Spring is the time of growing Yang, and we don’t want to do anything that damages that internal warming Qi. The second chapter of the Su Wen admonishes us that if we don’t take care in Spring, then cold disease will arise in the Summer that follows. During this time of year the temperature outside is constantly fluctuating up and down. Be sure to tell patients to dress appropriately for the day, and not to think that just because it’s supposed to be Spring, that every day will be warm enough for light clothing.
The second “to do” during Clear and Bright is be active in outdoor activities or exercise. With the continued growth of Yang in the natural world, it is important to increase our physical activity. Again, the second chapter of the Su Wen tells us that in Spring we should be sure to “move around throughout the courtyard with leisurely strides” (廣步於庭). The Wood phase and the Liver are responsible for the normal smooth circulation of Qi in the body, and similarly during Spring we should be sure to keep our bodies moving. Of course, exercise doesn’t have to be intense to be effective. Suggest to patients that just getting outside to do light yard work or gardening is a great idea. Practicing Taiji or Qigong outside is also appropriate.
One of the Nourishing Life exercises that is appropriate to Clear and Bright is pressing and rotating Shen Que REN-8 (i.e., the navel). Shen Que is obviously an important point on the body. The abdomen is the location of many of the important internal organs. Likewise, it is the area where some of the most important channels in the body originate – the Ren, the Du and the Chong. In Chinese these three extraordinary vessels are said to be “one origin and three branches.” For this exercise first rub hands together vigorously to warm them. Then place the warmed hands over the navel and slowly, with moderate pressure, rotate 50 times in a circle one direction, then 50 times in the other direction. This exercise helps warm the center and expel cold. It is especially appropriate for patients who are cold and depleted, and patients with clear nasal discharge such as seasonal allergies. For patients who are very depleted, think of doing moxibusion at Shen Que.
The flip side of this is to be cautious of patients with uprising Liver yang patterns, or patterns of internal wind. Clear and Bright is also the time to guard against hypertension in patients who are prone to this condition. These patients should certainly be counseled to get some more exercise, as this is an effective adjunct therapy for hypertension.
The “avoids” for Clear and Bright are mainly related to diet. First, Chinese medicine recommends that patients avoid very acrid and spicy foods. While somewhat acrid foods and herbs are appropriate to Spring (such as leeks or scallions), overly spicy foods may potentially either stir internal Yang or dissipate internal Qi. The second type of food to avoid is very sour or greasy foods. Both sour and greasy foods create stagnation internally, and thus inhibit the normal coursing of Qi. Since Spring is the time of Wood-Liver, it is important to keep Qi moving internally.
In general the diet for Clear and Bright should reflect the name of the seasonal node. Light and clear foods that neither block the Qi mechanism nor overly stimulate it are appropriate. Gentle movement and easy to digest should be the focus. As more vegetables become available, patients should increase consumption of fresh produce. Traditionally this is the time for greens such as spinach and mustard greens. In the west certainly April is the season for fresh asparagus. All these greens are beneficial to the Liver.
Patients who are somewhat Qi deficient, or patients with seasonal allergies can try making Jade Screen Chicken at home.
Ingredients:
Directions:
This can take a long time to cook in a slow cooker, but I think it will yield the best results. I suggest this be set up overnight and put on the low temperature setting. By lunch the next day it should be done as cooking can take 8 hours or more. Other vegetables can be added to this soup as desired. Patients can both consume the meat as well as drink the resulting broth. Season with salt and pepper to taste. The recipe helps nourish Qi, secure the exterior and expel cold.
Happy Spring everyone!
Henry
Here is the 24 Seasonal Node Dao Yin exercise for the Clear and Bright Seasonal Node. We practice this very classical set of Qigong exercises every Sunday morning at the Wushu Kung-Fu Fitness Center in East Hanover, NJ. For more information please click here!
This year the Vernal Equinox fell on this past Sunday, March 20th. In the western calendar we celebrate this as the beginning of Spring. However, in the Chinese calendar the Vernal Equinox is the midpoint of Spring. Why? Because we are now at the balance point of Yin and Yang. If the height of Yang is the longest day (Summer Solstice), and the height of Yin is the longest night (Winter Solstice), then the midpoints and points of balance are the Equinoxes. Unlike the last two years this year actually feels like Spring. The days are slowly warming, and all around plants are budding.
The three 5-day periods in this seasonal node are Swallows Arrive (xuanniao zhi 玄鳥至), Thunder Starts Resounding (lei nai fasheng 雷乃發聲), and Beginning of Lightning (shi dian 始電). In Yijing (I Ching) theory the Thunder Trigram (Zhen Gua 震掛) is a Wood trigram, linking thunder and lightning, yang activities of the heavens, with Spring. Zhen Gua is composed of one solid yang line on the bottom, with 2 yin (broken) lines above. This is the image of yang emerging from underneath, continuing to grow up and out. Spring is exactly that time of year – the time when Yang of the natural world is slowly starting to push itself up and out of the Yin of Winter.
The main thing to focus on during this 15-day period is “Nourishing the Liver” (yang gan 養肝). One of the ways we nourish the Liver is to ensure normal Liver function. For example, this is the time of year to really ensure our patients' Qi is freely coursing (one of the main functions of Liver is to ensure normal coursing of Qi). Patients who tend to Liver stagnation can be encouraged to perform regular acupressure on the Four Gates 四關 (i.e., He Gu LI-4 and Tai Chong LR-3).
The second “to do” during this time is to “both Clear and Supplement.” This means that when the Liver is hot or hyperactive, clear and sedate. When it is vacuous (e.g., has Blood vacuity), then supplement. Since any pattern of disharmony in Liver will impair some of its major functions, when we see Liver patterns during this seasonal node they must be treated.
As mentioned already. the Vernal Equinox is the time of balanced yin and yang. It is appropriate at this time to also have balanced mind states. Thus, one of the “avoids” during the Vernal Equinox is extremes of the Seven Affects. Chapter two of the Su Wen says that Spring is the time to not be angry. We should try to relax, and not allow our emotions to run too far in any direction. The second thing to avoid during this seasonal node is overdoing “bedroom activity.” Since sex stirs the yang to mobilize jing-essence, to keep an overall balance in health we need to seek a balance in sex. As this time of year is a time of balance, too much sex may deplete the yin-jing. That said, no sex at all can lead to stagnation in the circulation of Qi and blood.
Diet for the Vernal equinox should mimic the balance that is present in nature at this time. In general, the continued use of mildly acrid foods such as ginger and scallions help ensures normal coursing of Liver qi. This is especially useful for patients with Liver depression patterns. Patients who tend more towards vacuity patterns, especially Liver blood insufficiency, can increase consumption of sour foods such as pickles or vinegar.
A simple tea most patients can consume during this time is rose bud tea. This tea is made by steeping Mei Gui Hua 玫瑰花 in hot water. Mei Gui Hua is warm and sweet and is found in the Qi regulating chapter of the Materia Medica. It courses Liver as well as gently quickens the blood. It is especially useful for our female patients who have menstrual irregularities due to Liver stagnation. In the Baijiquan 八極拳 system of Chinese marital arts, Mei Gui Hua tea is used as a general Qi and Blood moving tea for injury.
One traditional dish for Vernal Equinox is Spinach and Tofu Soup. Here’s the recipe:
Ingredients:
Instructions:
This dish can be eaten daily, although patients with Stomach vacuity cold or diarrhea should be careful about not eating too much. The functions of this soup are to clear the Liver and drain fire, lower blood pressure and nourish the blood.
To read more about general health guidelines for Spring, click here.
Happy Equinox!!!
Awakening of Insects (jing zhe 驚蟄) is the third seasonal node of the year, and it started Friday, March 5. This is the next segment of Spring, and as the name suggests it is the time when we start seeing the very initial stirring of life in the world outside. Here in New Jersey the crocuses are just starting to push out of the ground in spite of the lingering cold, and the peony buds are doing the same. The three 5-day periods in this seasonal node are Peach Trees Begin to Blossom (tao shi hua 桃始華), Orioles Sing (canggeng ming 倉庚鳴), and Hawks Transform into Cuckcoos (ying hua weijiu 鷹化爲鳩). Early Spring here in NJ has begun. Songbirds are slowly returning, and the crocuses are starting to push out of the earth. This coming week we will see a significant warming trend meaning more plant will most likely start to bloom.
The first “to do” for this period of time is to guard and protect the Yang qi. Even though we are in Spring, this early part of the season can be cold. Continue to dress appropriately. As Yang qi continues to grow in the natural environment, this is also the time to start doing slightly more gentle exercise. This recommendation conforms to what the Neijing says in the second chapter of the Su Wen, the The Great Treatise on Regulating the Spirit with the Four Seasons (Si Qi Tiao Shen Da Lun). There Qi Bo recommends that during Spring we should “upon waking take a walk in the courtyard, loosen the hair and relax the body, thus focusing the will on life.” Movement, especially in the morning, is a Yang activity. The Neijing recommends that “in Spring and Summer nourish Yang, and in Autumn and Winter nourish Yin (春夏養陽，秋冬養陰).”
The “to avoid” during Awakening of Insects is undo stress and strain. As Chinese medicine practitioners we all know the mental pattern associated with Wood phase, and thus Spring, is anger. Patients who are prone to Liver depression or Liver repletion patterns should be monitored during this time period to be sure qi is circulating smoothly. This is the time of year where formulas in the Chai Hu family are appropriate for many people. For patients prone to resentment and anger, contemplative practices such as Japanese Naikan are appropriate.
Diet for this time of year can help protect the Yang qi as well. I recommend that people in general eat warming foods such as leeks, chives, and scallions. Likewise, it is appropriate to drink a little alcohol, provided the patient does not have specific sensitivities, morbidities, or medications that require abstinence. All of these substances are warm and acrid, and thus course and warm the qi. I also suggest that everyone consume slightly more white noodles. In general, wheat husk (bran) is cooling, while the endosperm (inner white portion) is warming. White noodles, especially in soups, have the function of warming and supplementing the qi.
One traditional dish for Awakening of Insects is clear fried amaranth. Amaranth is called Xian Cai 莧菜 in Chinese, and in Chinese groceries it comes commonly in long bunches of beautiful dark green and purple leaves. Sometimes it is sold as “Chinese spinach.” Amaranth’s taste is mild. The basic preparation of the vegetable for this dish is to rinse clean (it often has a lot of grit), and then quick fry in an appropriate amount of cooking oil. Garlic or ginger can also be included for taste, and a small amount of salt and fresh ground pepper can be added at the end of cooking. In Chinese medical terms this dish clears heat and resolves toxins, disperses swelling and stops pain. People with spleen vacuity cold should be cautious with this recipe, unless a good amount of ginger is used in the cooking to counterbalance the cooling of the amaranth. If the weather is very cold still, I recommend that everyone use ginger or garlic in preparing the dish.
The last recommendation I’ll offer for Awakening of Insects is the traditional Chinese practice of Pai Da – stimulating acupuncture points and channels by patting. As mentioned above, Spring is the time to increase movement. Liver (the organ of Spring) ensures the free coursing of Qi and Blood in the body. Thus, any exercise or practice that opens and circulates the channels of the body will have a beneficial effect on the Liver. One basic Pai Da technique is to use the hands held in loose fists to pat acupuncture points on the upper limbs. Start by patting the shoulders – the area of Jian Jing GB-21. Alternate right and left while patting. Then, continue with patting the sides of the elbows at Qu Chi LI-11. Finish with tapping the He Gu LI-4 area. Practice this daily as you are able to circulate Qi in the arms, and thereby helping Qi circulation in the entire body. For those who are interested in learning more about a classical Daoist approach to Pai Da for the entire body, please consider attending our March Pai Da class with Qigong and Taiji master Wang Fengming. Click here for more information on that class.
Next installment we reach the Vernal Equinox!
Henry
Friday February 19, 2014 marked the second seasonal node of the new-year and the new Spring – 雨水 Yu Shui, “Rain Water.” During Rain Water the expansion of Yang in the natural environment continues. In addition to the 24 Seasonal Nodes that we have been mentioning, each of the 24 periods can be further broken down into 3 five-day periods (making up the 72 Manifestations of the year in total). The 3 periods of Rain Water are “Otters Sacrifice Fish” (ta ji yu 獺祭魚), “Swan Geese Appear” (hong yan lai 鴻雁來), and “Vegetation Sprouts” (caomu mengdong 草木萌動). The swan goose is a rare large goose native to northern China. While we don’t have them here in the US, we do have other species of geese. Recently in NJ we are seeing small flocks of geese flying north again!
One of the statements in Chinese related to Rain Water says, “Yu shui lai lin shi qi zhong, dang xin pi wei shou shang hai” 雨水來臨濕氣重，當心脾胃受傷害 – “as Rain Water arrives damp qi is heavy, be careful not to damage the Spleen and Stomach.” When walking around outside, I’m struck by the recent shift in the environment. While we had a very dry Winter, there is now significantly more dampness in nature. Last night, a small part of my Grandmother’s driveway practically washed away in yesterday’s torrential rain! The dryness of winter is certainly gone.
This brings us to some of the basic “to do” recommendations for Rain Water. First is to supplement the Kidney and strengthen the Spleen. We do this because the weather is still chilly. Along these lines the basic “avoid” during Rain Water is “don’t rush to put away winter clothes.” The northeast US is starting to warm up. But, we are early enough in the year that we may see more cold, and the increased dampness in the environment makes the temperature feel a little chillier than it actually is. So, the recommendation to not rush to put away winter clothes is spot on! Even though we will soon see some warming outside, and even though in the Chinese calendar we have passed the beginning of Spring, be cautious to protect yourself against the cold. Stay warm, and remember to use moxabustion as necessary on yourself and on your patients.
The second “to do” for Rain Water is eat congee! Honestly, is there a season when congee is bad? For those not in the know, congee is a type of rice porridge or soup (depending on how thickly you prepare it). And why eat congee now? Because it dovetails with the other recommendations for Rain Water. First, congee is warming and supplements the Spleen. Furthermore, congee is mildly damp draining so it protects the body against the increase in dampness in the natural environment. Congee is incredibly easy to make, and in China it is a common breakfast or brunch food. People of all levels of health can benefit from being taught to make and eat congee.
The base recipe for congee is to add 1 part rice to 6 to 10 parts water. For example, we can cook ½ cup rice in 5 cups of water. This is cooked until the rice basically starts falling apart so that the resulting product is creamy white. Depending on the type of rice you use, this can take anywhere form 45 minutes to 2 hours of cooking. What I do at home and what I recommend to patients is that they put all the ingredients into a slow cooker overnight on low heat, and by morning perfect congee is done.
Into this base congee just about any ingredient can be added. Herbs, vegetables, meats, other spices – its all possible. For patients with weak Spleens and damp accumulation, a basic congee starts with rice as described above. After that, add in several slices of fresh ginger, a handful of Yi Yi Ren 薏苡仁, and several Dang Shen 黨蔘 roots. Season with soy sauce to taste when finished. This basic Spleen-strengthening and damp-percolating dish can be eaten daily for breakfast.
During Rain Water, since it is a time period of early spring, we also need to stay warm and guard against Wind. Here is a basic tea recipe associated with Rain Water. Its function is to warm and resolve the exterior, strengthen the Spleen, and guard against Wind.
Ingredients:
Directions:
Here’s another recipe, this time a soup…
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Directions:
This recipe removes phlegm, strengthens the Lungs, expels dampness and opens the Spleen. Moreover, this is a light soup that won’t create internal dampness or damage the digestive function. It is also not overly warming.
Happy February!
Henry
Thursday, February 4 is the Beginning of Spring (Li Chun 立春) for 2016 and thus the beginning of the new solar year! The Lunar New Year (known as Chun Jie 春節 in Chinese) begins later on Monday, February 8. The Beginning of Spring means that the Yang influences are growing in the natural world. By this date we are only about 6 weeks away from the Vernal Equinox (Chun Fen 春分), one of the times of year where the Yang and Yin are balanced and we have more equal day and night. But even now, with some cooler weather lingering the days are getting longer and in northern New Jersey where I am, in the morning I am hearing some songbirds starting to return.
Beginning of Spring is the time of year for new beginnings. It is also time to continue growing the ever expanding Yang in our bodies so as to mimic the expanding Yang in the natural world. One of the basic health exercise recommendations for Beginning of Spring is to comb the hair (or head if there is no hair) frequently. In Chinese, this is called Shu Fa 梳法, or “combing therapy.” Combing therapy has been around since at least the Sui dynasty, and is found in both Yang Sheng texts as well as Tuina manuals.
To apply Combing Therapy comb the hair (or scalp) daily, 100 times each sitting. This can be done either in the morning upon waking or in the evening before bed. The traditional recommendation is to use a comb of either bone or wood. That said, simply combing with the fingers is even more effective since the fingers actually contain Qi (which bone and wood do not). This is such a simple exercise, that patients can be taught to do this as well.
Combing has several functions. By stimulating the head we are stimulating the top of the body, meaning the most Yang area of the body. Since Spring is a time of Yang growth and expansion, stimulating the Yang area of the body is appropriate. Gently working the surface of the body also stimulates Wei Qi movement in the head and channels of the head. This in turn helps expel wind, and avoiding wind is one of the basic “avoids” for the Beginning of Spring. Furthermore, the scalp is a microsystem of the entire body, so stimulating the channels on the scalp actually mobilizes Qi and Blood in the entire body.
Spring is the time associated with the Wood phase and the Liver, and the Liver is a Yang viscera (with Heart being the other Yang viscera). A traditional saying for Beginning of Spring is “Li chun yang gan shun tian shi, qu chu ji bing bao jian kang” – “At the beginning of Spring nourishing the Liver means to following the timing of Heaven, expel and rid yourself of disease and protect your health.” Diet recommendations at the Beginning of Spring then are designed to help Liver.
As a general rule this is the time to consume foods that help maintain normal Liver function, especially the Yang of Liver. Since the Liver governs free coursing, eating mildly acrid and warm foods will accentuate and support this function. For example, appropriate foods this time of year include scallions, leeks, chives, cilantro, and garlic. Here is another phrase for this time of year: “Duo chi jiu cai chao rou si, yang hu gan yang zhu sheng fa” – “Eat a lot of leeks and pork to nourish and protect the Liver yang and develop the nature of birth.” In the Huang Di Nei Jing the Spring is associated with the term sheng 生 or “birth.” This is the same sheng as in, for example, Sheng Jiang 生薑 – fresh (or living) ginger. Here is a very simple recipe utilizes leeks to warm and move the Liver yang. Take 100g of leeks and 50g of very thin pork strips. Shred the leeks and then stir-fry with the pork in cooking oil, adding soy sauce, salt and pepper to taste. This recipe nourishes the Liver and protects the Yang.
Patients with chronic Liver fire should take care this seasonal node as Yang is on the rise everywhere. A traditional Beginning of Spring drink for these patients is Yin Chen Da Zao Tang. For this drink take 20g of Yin Chen Hao and 30g of Da Zao. Place in a pot with about 2 ½ cups water. Bring to a rapid boil then reduce and simmer for 30 minutes. Separate into 2 doses and drink in the morning and evening. This formula benefits qi, generates fluids, and protects the Liver.
Later I will post a more detailed article on health preservation during the entire season. Until then, Happy Spring!
Henry
After a relatively warm December and New Year, Winter has finally decided to make an appearance. This past week temperatures have been dipping below freezing, and we have had the first snow of the season here in northern New Jersey. All of this is right on time for the Seasonal Nodes as today, Wednesday January 20, begins the last node of the traditional Chinese year - “Great Cold” (Da Han 大寒). This is the last node since at the beginning of February we enter the Chinese New Year starting with the Beginning of Spring.
As the name suggests, the Great Cold Seasonal Node is the time of the year when the main environmental factor we contend with is cold. Furthermore, it is usually characterized by dryness as evidenced by most of us having dry hands this time of year. The first thing that Chinese medicine recommends for Great Cold is to eat clear and easily digested foods (qing dan shi wu 清淡食物). Why is this? The Spleen and Stomach are the roots of Latter Heaven Qi. During the end of winter even though the time of the year is still predominantly yin, yang qi is being birthed (as we discussed previously). Eating clear and easily digested foods allows the Spleen and Stomach to move and transform appropriately, and to build Latter Heaven Qi. If foods are too heavy, such as overly greasy or sweet foods, then the ability of the Spleen and Stomach to move and transform is impaired. Easy to digest foods ensures that we continue to build Latter Heaven Yang Qi to get ready for the upcoming spring.
The second recommendation this time of year is to stay warm but also be sure to not be too dry. Staying warm is obviously important in this time of greatest cold. But since certain organs are harmed by excessive dryness, such as the Lungs, we also need to be vigilant there. For example, for those with forced hot air heating systems, it may be prudent to run a humidifier periodically. Also, sipping warm liquids such as herbal teas throughout the day can keep our internal environment appropriately moist.
With patients who are cold, or have Spleen or Kidney vacuity patterns, continue to warm and supplement. Moxibustion, especially at points like Zu San Li ST-36, Qi Hai REN-6 or Guan Yuan REN-4 is still appropriate. Acupuncturists can include Tung’s point San Cha San 三叉三穴 frequently in point prescriptions. This point has the ability to warm yang and supplement the Kidney. Furthermore, since it pierces through Ye Men SJ-2, “Fluids Gate,” it also benefits fluids, particularly of the upper orifices.
As already mentioned, with diet the thing to emphasize during Great Cold is easy to digest foods that protect internal warmth and strengthen the middle. This is especially important for Spleen vacuity patients. These people can focus on eating, for example, rice, glutinous rice (in moderation), yams (including nagaimo), peanuts, clear soups like chicken soup, and cooked vegetables. They should avoid raw vegetables, cooling fruits, very greasy meats, and very sweet deserts. While cooking they can make good use of fresh ginger, and other mildly warming spices like nutmeg.
In addition to protecting the Spleen, during Great Cold it’s also important to guard against dryness, and in particular Lung dryness. To this end traditional recommendations for food include consuming white wood ear mushrooms (Bai Mu Er 白木耳) and pears, especially Asian pears. A great traditional tea for Great Cold is Goji Berry and Red Date Tea (枸杞大棗茶). To prepare, take about 1 teaspoon Goji Berries (Gou Qi Zi) and 3 small red dates and place in a large mug. Cover with boiling hot water and let steep at least 5 minutes. After drinking about ½ the mug, refill once or twice more with boiling hot water. This tea supplements and moistens the Kidney and Liver, nourishes blood and supplements the Spleen.
Here’s a recipe for Great Cold…
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Preparation:
This recipe supplements the center, benefits Qi, nourished Yin and assists the Yang. It can help warm the body while at the same time moisten, so it is perfect for Great Cold!
Please all try to stay warm. Next installment will be about the beginning of spring (in the Chinese calendar at least)!
Henry
Happy New Year Everyone!!!
The temperatures are finally dropping after a record breaking warm December. This week had finally felt like winter. The topic of warmth is important this time of year, and the name of the next of the 24 Seasonal Nodes reflects the decreasing temperatures.
This year, Wednesday January 6th marks the beginning of the penultimate Seasonal Node – “Small Cold” (Xiao Han 小寒). The next, and last, Seasonal Node of the year (ending at the next Chinese new year) will be “Great Cold.” In Chinese there is a saying that goes “Xiao han da han, leng cheng bing tuan” 小寒大寒冷成冰團 – “Small Cold and Great Cold, coldness is here and ice abounds.” Even though, as mentioned in my last post, the Yang qi is already being birthed in the natural world, this month continues to become colder and colder. Why is this even though we are moving to the Yang phase of the year?
Think of the movement of the weather as being driven by the fluctuations of yin and yang in the natural world. Even though the “switch” has been flipped from yin to yang, it takes time for the weather to catch up. Imagine driving a car at 75 miles per hour (I apologize to you all who use the metric system – I’m metric impaired). If you wanted to stop and go in reverse, first you’d have to hit the brakes. However, even if you hit the brakes really hard, that car is going to continue skidding forward for quite a distance before you can start moving in the opposite direction. So, even though the brakes have been put on yin, before we can really move towards yang we continue “skidding” colder and colder for awhile, before Spring truly warms up the earth.
The health maintenance guideline for this season is, not surprisingly, not all that different from Winter Solstice. Specifically, during Small Cold we should focus on (1) Nourishing the Kidney (Yang Shen 養腎), and (2) Safeguarding the Spleen and Stomach (Baohu Pi Wei 保護脾胃). As mentioned in the previous Seasonal Node post, Winter is the time for all the Qi to be stored away internally. Since Kidney is the root of storage, and the root of Pre-Heaven Qi, we nourish the Kidney to nourish the body’s ability to store Qi away (i.e., the movement of Winter). While Kidney is the Pre-Heaven root, the Spleen and Stomach are the Post-Heaven. So, protecting the Post-Heaven helps to ensure that Pre-Heaven is not excessively tapped into. This is especially important for our patients with conditions of vacuity (especially either Kidney or Middle Jiao vacuity), or patients with cold conditions (for example patients with chronic arthritic conditions – Bi syndrome from Wind, Cold and Damp).
Continue having patients get to bed early. Also encourage warming therapies such as moxibustion, especially on points like Zu San Li ST-36, Guan Yuan Ren-4, Qi Hai Ren-6, and Huo Fu Hai 33.07.
Dietary guidelines for Small Cold are similar to Winter Solstice. Since we want to protect the Middle Jiao in particular, the first basic guideline is to eat foods that are easy to digest and take foods at regular intervals. Since most of us are coming out of holidays with lots of eating going on, it’s also a good idea to cut back on intake of meats and other heavier foods.
Patients with overall yang vacuity should consume yang warming foods such as lamb, venison, alcohol, and warming spices like cinnamon. Meats can be taken in moderation, but moderation is important. Traditional Chinese lists would add dog meat to the “should” list, but I have to admit that’s way out of my cultural comfort zone! These same patients should avoid cold foods such as duck, rabbit, chrysanthemum, mint, milk or yoghurts. Patients who are prone to cold damp conditions (such as arthritic patients) should do the same as already mentioned and especially avoid cold-damp producing foods such as oranges and orange juice, tropical fruits, and the overconsumption of refined sugars.
Here are some traditional recipes for the Small Cold seasonal node…
Ingredients: lean lamb 100g, millet 100g (a little more than ½ cup), fresh (peeled) ginger root 12g, scallions 3 stalks, black pepper and salt
Preparation:
Eat on an empty stomach. This congee helps boost the Qi, nourish the Blood, and warm the Center. Patients with internal heat patterns should be cautions about consuming this congee. But, patients with cold patterns or in generally good health can take this congee during Small Cold.
Ingredients: fresh nagaimo (shan yao 山藥) 350g, Goji berries (gou qi zi 枸杞子) 30g, fresh ginger 25g, cooking oil, salt
Preparation:
Nagaimo is both a food as well as Chinese herb. This recipe strengthens the Spleen and Kidney, and fortifies benefits the Stomach.
I hope everyone is staying warm!
Henry
Here is the Qigong for Winter Solstice. We will be working on this Qigong in our new classes that start in East Hanover this January (click here for more information).
The next and last seasonal node this calendar year, Winter Solstice (dong zhi 冬至), begins December 21. The Chinese term for Winter Solstice literally means the “extreme of yin” since Winter Solstice is the longest night of the year. Symbolically this node is represented by Hexagram 24, which is comprised of one Yang line at the bottom of 5 Yin lines. Hexagram 24’s name is Return – Fu (復). What is returning? The Yang and the light are returning. One of the basic laws of Yin-Yang theory is that of mutual transformation. When something reaches an extreme, then it naturally reverts to the opposite. Now is when Yin has reached its extreme thereby giving birth to Yang. This is why Winter Solstice is the time of many important holidays about birth and renewal.
During Winter Solstice we should consider the Chinese folk saying, “Dong zhi yang sheng you da dao, xia bing dong zhi shi miao zhao” (冬至養生有大道，夏病冬治是妙招) – “Nourishing life at Winter Solstice is a great Dao, treating summer’s disease in winter is very clever!” (Yes… It rhymes better in Chinese…) What can we do then to stay healthy during this time period? The first basic recommendation is taken from the Su Wen chapter 1: “Zao shui, wan qi” (早睡晚起) – go to bed early and sleep late. Winter is the time of year that is most yin, and ideally we should be sort of hibernating, both physically and mentally. Finding more time for rest and reflection puts us into harmony with the Yin of Winter. That said, too much sleep is also not great. Sleep (which is Yin) when excessive damages the Yang, which is why the Su Wen says excessive sleep injures the Qi (久臥傷氣). The recommendation I typically give patients is that 7-8 hours of sleep is plenty for the average healthy person.
The second recommendation is “Chi xu yun dong” (持續運動) – persist in moving. Even though Winter is the time of yin quietude, as mentioned above the Winter Solstice marks the birth of yang. Because movement is Yang it is important for us to “persist in moving” during this time of year. Appropriate exercises include gentle movement such as Taiji, Qigong or Yoga. We are starting regular Qigong classes this January in Northern New Jersey (click here for more information on Qigong classes).
To stay healthy this time of year there are also some things to avoid. First is to guard against weakening the Yang Qi. As Winter Solstice is the time of Yang Qi’s birth in the natural world, it is important to be sure that there is adequate Yang Qi in the body. For patients with Qi Vacuity cold it is especially important to avoid excess cold exposure. This is a time period where those patients can apply moxibustion at home on points such as Qi Hai REN-6, Guan Yuan REN-4, or Zu San Li ST3-6. Alternately, they can do moxibustion on Tung’s point Huo Fu Hai 33.07.
The second thing to be cautious of during Winter Solstice is excessive “bedroom activity.” Since Winter is the time of storage, a traditional recommendation for the season is to guard our sexual vitality. Jing essence is the stored and most precious form of Yang Qi, and is stirred during sex. Hence Chinese medicine suggests guarding against excessive sexual activity in Winter. However, we should be careful to not read this only literally. More broadly, sexual activity is a metaphor for expending our essence on all levels. This is why in many cultures around the world this time of the year is the time of reflection and planning for the next year to come. It is a time to step back and move inwards rather than to expend our vitality outwards.
In terms of diet, this is the time of the year to eat more foods that help supplement the Kidney and Spleen, such as rice congees, lamb, beef, shan yao (nagaimo), and winter squash. It is also appropriate to eat a small amount of mildly acrid foods such as fresh ginger, scallions and black pepper (to help keep things moving and to birth yang). Try to avoid cold foods in general, or foods that are difficult to digest such as greasy, raw, or very spicy foods. This is especially so for those patients who tend towards Spleen and qi vacuity patterns.
Here’s a traditional recipe for Winter Solstice:
Ingredients:
Directions:
This recipe warms the interior and builds blood, and strengthens the Spleen and Kidney. It is traditionally used to treat general fatigue, low back pain, impotence, and frequent urination.
I wish everyone health and happiness!
Henry
Today December 7 is the beginning of Great Snow (Da Xue 大雪), the last Seasonal Node before the Winter Solstice. This seasonal node represents the final stage of the most Yin time of year, symbolized by the tidal hexagram Kun 坤, composed entirely of Yin (broken) lines. The ancient Chinese character for winter (dong 冬) is the image of the Sun locked up in an inverted bottle. As the days get shorter and shorter, it really does feels as if the Sun is locked away.
The main way to guard health in this period is to focus on warm supplementation, while at the same time avoiding exposure to cold. Thus the Neijing tells us during Winter it is appropriate to “avoid the cold and seek warmth” (去寒就溫). Along these lines continue practices such as preventive moxibustion on points such as Qi Hai (REN-6), Guan Yuan (REN-4) and Zu San Li (ST-36). Another guideline from the Neijing for the winter is to “Nourish Yin” (秋冬養陰). While this may seem counterintuitive for the cold time of year, the meaning of ‘Yin’ in this passage refers to the body’s ability to store, and thereby regenerate, its vitality. Yin means being able to be in a state of quite, rest and solitude. Therefore, during this Seasonal Node try to get some more sleep, attempting to get into bed earlier. Sleep is one of the best Chinese medical prescriptions for supplementing the Qi and strengthening the Kidney!
Another easy self-care regimen for Great Snow is daily acupressure on Yang Chi (SJ-4). Yang Chi is the source point of the San Jiao Channel. While in Chinese acupuncture traditions it is a seldom used point, in Japanese acupuncture traditions it is used for overall warm supplementation of the body. Patients can be taught to press this point daily, or clinicians can consider applying direct thread or rice grain-size moxa to this point before doing acupuncture treatment on other points. In some Japanese acupuncture traditions this moxa method is used on patients with very deep and weak pulses before any other treatment is given.
Medicated wines have a long tradition of use in Chinese medicine. They are a cost effective way to take a small dose of expensive or hard to find herbs, and alcohol itself is a preservative to stretch the shelf life of medicinal products. Since alcohol is warm, acrid and sweet by its nature, it has the ability to warm and expel cold, and supplement the Qi and Blood while also circulating them. Thus, medicated wines are appropriate for Winter. One traditional medicated wine for Great Snow is Gecko Wine (Ge Jie Jiu 蛤蚧酒). To make this soak one pair of Gecko (ge jie 蛤蚧) obtained from a Chinese pharmacy in 1000ml of grain alcohol of at least 80 proof (vodka is a good choice). Let sit for at least 1 month, preferably longer, and then take 1 small shot glass per day in the evening. Gecko has a Yang warming and Kidney supplementing effect.
In addition to medicated wines this is the time of year to eat warming, and especially Kidney supplementing, foods. Although many people think of Chinese herbs as the main way to supplement Kidneys, in Chinese there is a saying, “medicinal supplementation cannot be as good as supplementing with food” (cao bu bu ru shi bu 藥補不如食補). Foods appropriate for Great Snow include lamb, beef, chicken, venison, shrimp, and mussels. In addition to these animal products, foods to emphasize this Seasonal Node are walnuts, almonds, or other nuts, and warming spices such as ginger and cinnamon. Since this time of year can be cold and dry it is appropriate to cook soups or stews as they are warming and moistening. Now is the time of year to continue using root vegetables such as yams or turnips that traditionally could be kept in cold storage for Winter consumption.
That said, this year, at least where I’m located, the weather is a bit warmer than usual. And, no snow! So, while people are starting to eat more warming foods, the pitfall is creating too much warmth and stagnation in the digestive system. As such, if possible this time of year we should consume some foods that help gently clear heat, open the Stomach, and descend yang (to consolidate it). In that vein, here is a traditional vegetarian recipe for Great Snow:
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Directions:
I wish everyone a happy and warm Great Snow!
Sunday November 22 was the beginning of the Minor Snow (xiao xue 小雪) seasonal node. We haven’t had snow yet in northern New Jersey, but colder weather and darker days are here. Winter has progressed enough that in less than a month the days will start getting longer again! The three smaller segments of Minor Snow give us a flavor of the node – Rainbows Stay Hidden Out of Sight (虹藏不見), Heaven Qi Ascends While Earth Qi Descends (天氣上騰，地氣下降), and All is Blocked Up and Has Completed Winter (閉塞而成冬).
Guidelines for Minor Snow are similar to previous seasonal nodes. The thing to focus on to ensure health this segment of Winter is to nourish the Kidneys and protect the Yang Qi. During winter we need to get a little more sleep, getting into bed a little earlier and ideally sleeping past sunrise. The Neijing tells us to, “not disturb the yang - go to bed early and rise late. You must wait for the shining of the sun (無擾乎陽，早臥晚起，必待日光).” Since at a fundamental level Kidney represents the Water phase, it is just a symbol in the body for the movement of Winter – quiescence and storage. Being a little more quiet, a little more rested, and a little more inward directed puts us in direct resonance with the Qi of Winter.
The main environmental Qi for the time period from Minor Snow to Minor Cold (just after New Year) is Cold. Cold easily harms the Kidneys, and thus nourishing Kidney and protecting the Yang (against Cold) are more or less two sides of the same coin. Trying to stay warm is one way to protect the Yang. Be sure to dress appropriately for the temperature, and avoid unnecessary exposure to cold. Moxabustion can be continued on points such as Guan Yuan REN-4 or Qi Hai REN-6. If appropriate, some patients can take small regular doses of herbs like Jin Gui Shen Qi Wan as a pill.
As the weather gets colder another pitfall is stagnation of Qi and Blood. As I write this, today the weather was particularly cold and wet. As a result at least half of my patients today complained of an increase in pain and stiffness, even those who were generally doing better up until now. One of the best formulas for moving Qi and Blood is to increase movement. Encourage patients to engage in some regular movement activity or exercise. If the weather allows, walking outside is great, or if the weather is bad then walking indoors at places such as shopping centers is an appropriate substitute.
Diet should also be modified to match the Minor Snow node. A very simple recommendation is to take a small amount of fresh ginger every morning just before breakfast, or alternately start the morning with a light ginger tea. Ginger warms and protects the Yang, and circulates Qi and Blood internally, thus satisfying the basic recommendations previously mentioned.
The other basic idea to follow for diet is to avoid foods that create internal heat rising, and incorporate foods that are gently heat clearing and Qi descending. This may sounds a bit contradictory, but the ancient Chinese realized this time of year people are prone to eat more meat. Before refrigeration this time of year there would be less access to fresh fruits and vegetables. If people have consumed more meat than usual over the last few weeks (think Thanksgiving with lots of turkey and heavy desserts), they may be prone to internal heat from diet. The way to counteract this is consuming just a little heat clearing and Qi descending foods. One traditional food for Minor Snow that does this is daikon (Asian radish). Small amounts of bitter greens, or more salty foods are also appropriate.
Here is a traditional recipe for Minor Snow:
Ingredients:
Directions:
This recipe warms the stomach, supplements Qi, protects the Yang and restores vigor to a weak body.
Here is the digram for the Minor Snow seasonal node Daoyin...
The basic idea for Beginning of Winter diet is to focus on foods that are nourishing and supplementing agents. In general then we want to focus on foods that are warming and nourishing, usually meaning more animal products. We can incorporate foods that are slightly oilier, while still consuming in season fruits and vegetables while they last (we are in the very tail end of apple season here in New Jersey). Foods to incorporate more regularly include lamb (this is New Zealand lamb season), beef, chicken, sparrow, soybeans, sesame, wood ear mushrooms, peanuts, sweet potato, and persimmon (fresh or dried). Warming spices to use include ginger or cinnamon. And patients who are dry or have Yin insufficiency can take either cow or goat milk
However, China is a land of multiple culinary traditions and thus seasonal eating recommendations vary from place to place. In the north of China people eat dumplings (jiaozi 餃子), especially those made of lamb and scallion (we’ll discuss a dumpling legend below). In the west of China where it is particularly cold people commonly eat more beef and lamb often in hot pots. In the areas of the high plateaus and mountains the weather is very dry and as such more fruits and vegetables that are still in season are consumed. In the south of China, where it is still relatively more warm even though it is Winter, duck, chicken and various types of fish are traditionally eaten now (i.e., foods that are supplementing but not overly warming).
One simple traditional recipe for Beginning of Winter is Ginseng Congee. To make this simply put 1 cup of rice in with about 8-10 cups water (increase or decrease based on how watery you like your congee), and 9-12g of high quality sliced and dried ginseng root. Bring to a boil and then simmer for at least 40 minutes, or until the rice starts to break up to make a porridge like soup. Another idea that is easy to implement is adding Gou Qi Zi (Goji berries; 枸杞子) to a favorite chicken soup recipe. Doing so focuses the recipe on building the blood, and strengthening the Liver and Kidney.
Did you know that one of our most famous historical doctors, Zhang Zhong Jing, was not only a master of herbal medicine but also a culinary innovator? According to popular Chinese legend, Zhang was the inventor of the dumpling – jiao zi (餃子). Zhang held a mid-level government position in Changsha. The year he retired from political life he did so around the Beginning of Winter seasonal node. On his travels back to his hometown he came across many people who had suffered frostbite, and as a result had lost parts of their ears. This touched Zhang deeply as he felt sorrow for the suffering of those poor folk.
Once home he found his hometown suffering from an infectious epidemic. The people were starving from lack of food, and also suffering from frostbite. To remedy this he had his assistants set up a large pot on a public square to cook up a remedy. The formula he decided on was a combination of mutton with a number of very warm cold expelling herbs known as Qu Han Jiao Er Tang (去寒嬌耳湯) – Delicate Ears Expelling the Cold Decoction. After cooking the meat was chopped up and wrapped in small wheat flour skins in the shape of ears, and then cooked more and served to the people together with some of the soup. And thus the dumpling was born, as well as the tradition of eating them around the Beginning of Winter!
This year, 2015, the Asian calendar marked November 8th as the Beginning of Winter seasonal node. While in the west we consider Winter Solstice to be the start of Winter, in Asia the seasons are calculated by the balance of Yin and Yang in the natural environment as evidenced by the relative balance of day and night. Since Winter Solstice is the darkest time of year, it is considered to be the zenith of Yin, and hence mid-winter. Therefore, the early part of Novemeber is the beginning of Winter, the time of year that is darkest and most Yin.
Chapter 2 of the Huang Di Nei Jing says Winter is the time of “closing and storage” (閉藏). It is the season of hibernation and represents the death phase. However, this should not be construed as a bad thing. We need to enter the phase of ultimate silence and stillness, in other words the death phase, so that Yang (and Yang is life) can be reborn again. The organ associated with the Winter is the Kidney, and the phase is Water. Keeping this in mind will help us understand the basic health recommendations of this seasonal node.
The first suggestion for this seasonal node is to nourish and protect the Yang, or warmth of the body (養陽護陽). This is especially true for seniors, since as we age the body become less tolerant of temperature extremes. Be sure to dress appropriately for the cooler temperatures. Likewise, foods should be cooked or warmed when eating. This is not the time for copious amounts of raw vegetables, juices, or chilled foods and beverages. Soups and stews are winter foods! While in some seasons eating too many warming foods can trigger internal heat, this is less so in Winter. Why? For one, Winter is cold. Eating warming foods is necessary to counteract the exterior temperatures as they drop. Second, the natural Qi movement in Winter is inward and downward. As already mentioned, this is the time of “closing and storage.” Eating more warming foods in the Winter allows the body to secure and store that warm vitality, thereby strengthening the body for the seasons to come afterwards. So, eating more warming foods in Winter has fewer side effects than doing so in other seasons.
Another recommendation for Beginning of Winter is the consumption of tonics. These are Chinese herbal formulas, often in pill form, that have an overall strengthening effect on the body. The specific tonic should be determined based on individual need, but in general formulas such as Jin Gui Shen Qi Wan can be taken in small but regular doses.
Since Winter is the season of the Kidney, the third recommendation for Beginning of Winter is to safeguard the Kidney and the Jing-essence. According to Chinese medicine there are three things that really deplete the Kidney and the Jing: (1) excessive sex, (2) staying up late and getting too little sleep, and (3) losing one’s temper. Excessive sex is certainly something that varies greatly from person to person. The question to ask patients is does sexual activity leave one feeling refreshed, or tired and worn out. If the latter, then it may be excessive. Staying up late goes directly against the movement of Winter, which is the movement of hibernation; Su Wen chapter 2 tells us that in Winter we need to get to bed a little earlier and sleep a little later, waiting until well after sunrise to get out of bed (早臥晚起，必待日光). Lastly, losing temper or having a generally angry disposition harms the Kidney. In the 39th chapter of the Su Wen it says that anger causes the Qi to rise (怒則氣上). Since the movement of Kidney is a movement of downward storage, anger forcing the Qi to rise depletes Kidney (i.e., it is the opposite movement of Kidney) and impairs the storage of Qi that is the natural and essential movement of Winter.
Over the last week or so here in northern New Jersey we’ve been seeing a lot of simple colds and coughs. Allergies are still plaguing some as well. Winter is the time of year for these conditions, and in Chinese medicine this means that the exterior layers of the body, namely the Taiyang channel, is being challenged. A great basic acupressure to teach patients to help both expel and protect against wind evils is stimulation of Feng Chi GB-20. Massaging this point on a daily basis can help ward off colds and relax stiffness of the next and back that is a main characteristic of Taiyang patterns. If there is concurrent nasal congestions, they can also include acupressure on Ying Xiang LI-20. For this, have them hold Feng Chi on one side of the head while simultaneously pressing into Ying Xiang on the other (for example, their right hand presses right Feng Chi, while the left hand presses left Ying Xiang). Hold until there is a sensation of clearing in the sinuses, and then switch sides.
In the next post I’ll discuss a little about diet for Beginning of Winter and give a little folk tale about the great medical sage (and evidently gastronome) Zhang Zhong Jing!
