Protect Your Yin this Winter

On December 21st, we celebrate Winter Solstice, which ushers in the last season of the year; Winter. In Traditional Chinese Medicine, each season is more than just a change in weather; it's an opportunity to live in sync with nature’s energies around us. Winter is Yin in nature, emphasizing rest, reflection, and the cultivation of inner strength. The colder, darker days provide opportunity to slow down and nourish ourselves.

Yin and Yang are fundamental concepts representing the dualistic nature of life. Yin embodies qualities of darkness, coldness, and rest, while Yang embodies light, warmth, and activity. Winter is considered the most Yin of all seasons, characterized by stillness, darkness, and a slowing of energy.

Yin depletion occurs when the body's Yin energy is not adequately nourished, leading to imbalances that can manifest as symptoms such as dry skin, irritability, insomnia, anxiety, night sweats, scanty periods, lethargy and more. Acupuncture serves as a powerful tool for addressing Yin deficiency and promoting overall balance. By tapping into the body's energy pathways, acupuncture facilitates the restoration of harmony, supporting optimal health and well-being.

One way to determine Yin deficiency is to start with a lifestyle check. On a piece of paper, make two columns; name one Yang and the other Yin. First, write all your Yang activities such as active endeavors that keep you running from morning to night. Is your job consuming you? Do you work out as hard as you can at the gym? Next, write all your Yin activities such as meditation, being outdoors, or sleeping.  These are activities which help you restore and rejuvenate. When you compare the columns, which is longer? Once you better understand where you’re lacking, you can cultivate different lifestyle habits accordingly.

Acupuncture for Yin Depletion:

Restoring Balance: Acupuncture seeks to restore balance by regulating the flow of Qi, the body's vital energy, along specific meridians. When Yin and Yang are in harmony, the body functions optimally, and the risk of imbalances and illnesses is reduced.

Kidney Meridian and Yin Energy: In TCM, the Kidney organ system is closely associated with Yin energy. Acupuncture points along the Kidney meridian are often targeted to tonify Yin and nourish the Kidney's vital essence.

Nourishing Blood and Fluids: Yin energy is closely linked to the production of blood and bodily fluids. Acupuncture can stimulate the production and circulation of these essential elements, addressing conditions associated with Yin deficiency, such as dryness and dehydration.

Calming the Mind: Yin energy is also related to the calming and nourishing aspects of the mind. Acupuncture treatments that focus on specific points can help reduce stress, promote relaxation, and enhance sleep—all of which contribute to nourishing Yin.

In addition to regular acupuncture treatments, consider the following TCM-inspired tips to prevent Yin depletion and promote overall well-being this winter:

Nourish with Warming Foods: Choose warming foods to support your body's internal heat. Incorporate nourishing soups, stews, and herbal teas made with ingredients like ginger, garlic, and cinnamon.

Protect the Kidneys: Keep your lower back and abdomen warm to protect the kidney energy. Dress in layers and consider using warming herbs like moxa for additional support.

Embrace Gentle Exercise Practices: While winter encourages a slower pace, it's essential to maintain a balance between activity and rest. Engage in moderate, gentle exercises like walking, yin yoga, or Tai Chi to promote circulation without depleting energy.

Hydration Habits: Opt for warm beverages like herbal teas to stay hydrated. Avoid excessive consumption of cold or iced drinks, as they may disrupt the body's balance of warmth.

Rest and Recharge: Embrace the stillness of winter by prioritizing adequate rest. Get to bed earlier and aim for 7-9 hours of sleep each night to allow your body the time it needs to rejuvenate.

The Vagus Nerve - Your Key to Reset

The vagus nerve is the longest of the cranial nerves and plays a crucial role in regulating various bodily functions, including heart rate, digestion, respiratory rate, and more. It has both sensory and motor functions and is involved in the parasympathetic nervous system, which is responsible for rest and relaxation responses.

Mounting research has suggested that stimulating the vagus nerve through various exercises can have a therapeutic effect by helping reduce stress and improve overall well-being. The vagus nerve is sensitive to changes in the body's state - relaxation techniques like box breathing, as well as CranioSacral Therapy, can trigger a parasympathetic response, leading to vagal stimulation.

Box Breathing

When your fight or flight response kicks in, your body will respond by quickening your heart rate and breathing. The idea behind box breathing is to take longer, deeper, and more intentional breaths, which signals your brain that you're safe.

In fact, a small 2021 study found that just one 5-minute session of deep, slow breathing with an equal inhalation and exhalation helped promote a balance between the sympathetic and parasympathetic nervous system activity, ultimately reducing anxiety.

CranioSacral Therapy

The manipulating the cranial bones and spine during a CranioSacral Therapy session can influence the flow of cerebrospinal fluid and release tension in the body. This indirect stimulation of the vagus nerve promotes relaxation and reduces stress.

Through deep listening of your body’s rhythms, Craniosacral Therapy targets the body's natural self-corrective mechanisms to help stimulate an internal change. Given that the craniosacral system includes structures of the central nervous system — the skull, cerebrospinal fluid, the membranes of the brain and the spinal cord — CST can have a positive impact on mood regulation, pain tolerance, stress response and relaxation.

If you haven’t experienced the myriad of healing benefits of CranioSacral, we invite to feel the stress and tension relief in your mind, body and spirit with a session.

Book with Palma on Tuesdays + Wednesdays.

Fall; The season of slowing down

As the days become shorter, the warmth of the summer sun begins to fade and the leaves start to change, nature encourages us to move from the yang (expansive/outward) energy of summer to a more yin (reflective/slower) energy of the winter. Fall is a pivotal season between summer and winter and according to Chinese Medicine, a time when our Qi is most unstable. It is an important time to slow down, reset your nervous system and reconnect to some healthy lifestyle practices.

In Chinese Medicine, Fall is the season associated with the Metal element and the Lung and Large Intestine. The Metal element is associated with grief and the Lungs and Large Intestine represent the process of letting go, exhaling and excreting what we no longer need. When we have a metal imbalance it can manifest physically in our lungs/large intestine with ailments such as; bronchitis, coughing, allergies, colds, sore throat, constipation, diarrhea or abdominal pain. On a spiritual level, grief is the emotion of the lungs and an imbalance may present with chronic feelings of sadness or excessive grief of this season.

Chinese Medicine offers seasonal practices to best support your health and help you feel your best through the season of Fall:

1. Warm Up Your Food: It is time to move away from raw, cold foods of the summer and start cooking up some soups, stews and cooked vegetables. Warmer foods are easier on your digestive system, nourish your lungs and strengthen your immune system.

2. Protect Your Neck: According to Chinese Medicine, wind is ‘the carrier of one hundred evils’ and when the back of your neck, aka the ‘wind gate’ is exposed, we are most susceptible to pathogens that can make us sick. Protect your neck and you will be protecting your health.

3. Sip Warm Water or Bone Broth: As dryness move in this fall season, keep your lungs moist with sips of warm water, teas or bone broth. Add a little honey to some hot water to soothe any dryness and remedy any dry coughs.

4. Rest More: Take your cues from nature, and allow yourself to slow down and reset this fall. Now is a great time to recommit to your self-care routine, make less plans and embrace the slower pace of life as we prepare for a healthy winter.

5. Breathing Exercises: With the lung organ system most active during fall, deep, cleansing breaths are essential to stimulate the lung qi, which contribute to a strong immune system and an uplifted spirit. Nature offers a lot of beauty this time of year, so get outside and practice filling your lungs with fresh air and take deep, cleansing breaths. Breathwork is also an effective tool in moving grief and sadness and practicing letting go. You can also try breathing in some Eucalyptus essential oil to open the lungs and support deeper breaths.

As you get back to your wellness routine this fall, we are here to support your transition with Acupuncture and Chinese Herbs, Massage Therapy, Reflexology, CranioSacral or Skin Care. We invite you to slow down, reset your nervous system and reconnect with yourself this fall.

Late Summer: The Fifth Season

Late Summer, the fifth season in Chinese Medicine, is upon us and with that an opportunity to recenter. This fifth season begins the third week of August and runs through the fall equinox. It is, in essence, the shift between the fullness of the summer and the beginning of autumn. You may already feel the transition from the long, carefree days of summer to a more inward, quiet energy drawing you back to routine and regularity. Although this is a short season, it can be marked with intense transformation in nature and within yourself.

Late Summer season relates to the Spleen organ system and the Earth element. According to Chinese Medicine, the power of the spleen is responsible for overall digestive health and overall energy. It is also in charge of making our body's qi and blood, which are the vital substances needed to stay healthy. When Spleen and Stomach are strong and in balance, we would expect a healthy and regular digestion, strong immune defenses, good energy, relaxed mood, and well-developed or defined muscles. When the spleen is weak, it creates dampness in the body that can create symptoms such as; feeling heavy, fatigue, weight gain, worry, overthinking, loose stools and IBS and low immune system functioning.

Living in harmony with the Late Summer season will help boost vitality of the Spleen/Stomach:

Back to Routine: Late Summer calls us back to a sense of routine and regularity. Establishing a sense of structure and schedule with our lifestyle habits and our meals will help support us this season.

Warm it Up: If you’ve been living off of salads and smoothies all summer long, now is a great time to start adding some cooked food. Our Spleen/Stomach prefer cooked, warm foods and regular meals. Increase your Spleen Qi with foods like lentils, quinoa, sweet potatoes, yams and carrots.

Decrease Worry: Work on your state of worry and anxiety by introducing habits like meditation, journaling or mindfulness exercises. Acupuncture can help support your emotional state and and help you cope with over-thinking, fretting and constant worry. By balancing your Spleen/Stomach this season, you’ll notice these emotional symptoms subsiding.

Get Outside: Late Summer season is the Earth element so get out and connect with the Earth. Take time in nature, walk barefoot in your backyard, take a trail walk or perhaps a quiet day at the beach. Whatever makes your heart happy - get outside and do that.

Acupuncture: This season is a great time to check in with your acupuncturist and have a seasonal ‘tune up’. A few Acupuncture treatments can help support your Spleen and Stomach to ensure you stay in balance during this transitional season and set up for a healthy winter ahead.

Acupressure Spleen 9: When you can’t get in for your Acupuncture treatment, a quick at-home point is Spleen 9. Run your finger up the inside of your leg, and you will find a dip as the tibia bone begins to flare out. This can be quite a tender point, so gently massage it using different depths to find what feels good for you.

Wishing you a beautiful, balanced Late Summer season. We are here to support you through it all.

Is Your Lymphatic System "Clogged"?

One of the essential systems for clearing wastes and maintaining healthy circulation is the lymphatic system. When the lymph flow becomes stagnant and congested, wastes and toxins begin to build up. This can lead to weak immunity and a wide variety of health issues such as:

• Soreness/stiffness in joints and muscles

• Frequent headaches

• Bloating and Digestive Issues

• Chronic Fatigue and Stress

• Skin issues

• Swelling

• Allergies

• Brain Fog

We have double the lymph fluid compared to blood. The heart pumps our blood, but the lymph does not move on its own, relying on exercise and manual movement. 

Get the system moving:

Manual Lymphatic Drainage is a systemic, rhythmic method of purposefully stretching the skin to move the lymphatic fluid towards clusters of lymph nodes, which in turn, promotes lymphatic drainage. It calms the inflammatory response and supports the body’s own mechanism to detoxify. Moving your lymphatic system can help aid in detoxification, reduce swelling, bloating, relieve sinus pressure and reenergize you. It is also an incredible boost to your immune system and can help ward off viruses and bacteria by helping the lymphocytes better perform their job. 

Manual Lymphatic Drainage is highly recommended for anyone looking to support they body’s detoxification system with:

• Allergy season

• Migraines

• Stress

• Excessive fatigue

• Anyone undergoing oncology treatment

• Anyone who has just undergone a surgical procedure such as; liposuction, tummy tuck, facelifts or any other medical or cosmetic surgery.

While one session will leave you feeling great, a series is recommended for best results.