A Time of Stillness and Inward Reflection – Winter Newsletter
“In the middle of winter I at last discovered that there was in me an invincible summer.”
~Albert Camus
The final season of the year has arrived. Welcome to winter 2023, a time of stillness and inward reflection, embracing Yin, the energy of dark, quiet, cold, and slow. Whereas Yang energy of summer is bright, loud, warm, and fast, nourishing Yin and subduing Yang through supplementation, diet and lifestyle is the best protocol for the season.
This winter, embrace:
- Acupuncture
- Detoxification
- Clinical nutrition
- Botanical medicine
- Nutraceutical supplementation
This is the foundation to enhance all winter has to offer. Alongside rest, meditation and practicing calm energy moving exercises such as Thai Chi or Qi Gong, these are the five most important applications.
In this IMS Winter 2023 Newsletter there will be an exploration of various seasonal boosters, naturopathic remedies, and a few delicious Yin strengthening food recipes. Also, navigating winter associations and how some can play a vital role in revitalizing individual health needs will be considered. These associations include:
- Element: Water
- Yin Organ: Kidney
- Yang Organ: Bladder
- Sense Organ: Ears
- Emotion: Fear
- Flavor: Salty, bitter
- Color: Black
As the atmospheric light changes and the northeast hunkers down into frigid temperatures, now is the time to rest and reset.
Support Kidney Energy
The Yin organ of winter is Kidney and strengthening any organ means improving physical and cognitive functions. When pain or discomfort gnaw at the body, tapping into the associated organ of that season could help with relief.
As winter is a time of slowing down, exercise is still key for maintaining meridian (pathway) energy flow, particularly those that involve Kidney. This can mean increasing energy to the organ or depleting energy from other organs that may be siphoning from Kidney. Getting involved in the ancient practice of Qi (“chee”) Gong or Tai Chi could help energize and enhance blood circulation without taxing the body in this time of calm.
According to a meta-analysis study published in the National Library of Medicine (NLM 6/6/23),
“The findings imply the potential health benefits of TCQ [Tai Chi and Qigong] by promoting cognitive function in older adults directly and indirectly through enhancing physical function.”
These are some Qi Gong and Tai Chi comparisons:
Qigong
- Considered a health system of its own
- Less rigid, more of a free form practice
- Slow repeated body movements while focusing on breathing
- Deep Chinese roots derived from thousands of years as being incorporated into daily life.
Tai Chi
- Requires focus and discipline to maintain specific positioning
- A variety of easy movements (almost looks like slow motion martial art)
- Developed by Chinese military leaders and Shaolin monks as a self-defense martial art
Tai Chi and Qigong can be done in a group class or individually at home as there are excellent online tutorials available. Benefits of these two practices include:
- Reduces stress
- Improves mood
- Improves sleep
- Promotes weight loss
- Improves cognition in older adults
- Improves balance and fall-risk
- Improves fibromyalgia symptoms
Add in Acupuncture
Committing to an energy moving activity can be elevated by opening meridian flow through acupuncture. Working with a licensed acupuncturist during the winter season helps prime the body for optimal performance. Improving immune system function could help navigate responses to indoor pathogens which, in especially cold winter climates, are especially prevalent.
One study, also published in NLM (4/6/23), stated:
“With the advances made in recent systems physiology studies, we now have a great opportunity to gain insight into how acupuncture modulates immunity, and subsequently improves its efficacy.”
As winter is a time of slowness, nerve pain could become more common. A study published in the journal ‘Acupuncture and Herbal Medicine’ looked at how acupuncture affected the sympathetic nervous system in response to nerve pain. It concluded that,
“Acupuncture is increasingly being used as an integrative or complementary therapy for pain management. Various lines of evidence have shown that acupuncture alleviates the diseases and symptoms associated with autonomic disorders.”
NYU Langone describes autonomic disorders:
“The autonomic nervous system regulates the function of the body’s internal organs, such as heart rate, blood pressure, digestion, and body temperature. People with an autonomic disorder have trouble regulating one or more of these systems, which can result in fainting, lightheadedness, fluctuating blood pressure, and other symptoms.”
This is one example of the many benefits acupuncture can offer through general applications or a specific, focused protocol for treatment of challenging issues that may be affected during the winter season.
Time to Detox
An accumulation of toxins embedded in the soft tissue of the body could, over time, become pathological. Due to the calming, quiet nature of winter, it is an excellent opportunity to detox and reset the system.
Working with an expert in botanical medicine could help utilize the best of the wide variety of herbal remedies that can be applied to gently extract toxins. These are some examples:
Turmeric – This herb has been linked to acting as a natural anti-inflammatory as well as able to detoxify the brain while re-growing brain neurons.
In a study published by the NLM (2019) it was found that,
“The significant positive impact of curcumin supplementation on BDNF [brain-derived neurotrophic factor] levels indicates its potential use for neurological disorders that are associated with low BDNF levels [Alzheimer’s and depression].”
Milk Thistle – This odd sounding herb (due to its thick white sap emitted when crushed) has been the go-to naturopathic kidney detoxification remedy for centuries.
Research published in Current Pharmaceutical Design (8/9/23) indicated that,
“The most widely used hepatoprotective [protects kidney] phytocomponent [plant derived ] is silymarin [milk thistle],….”
This winter, a professionally advised botanical medicine protocol may increase physical and cognitive well-being.
Eat Warm
Warm and heat inducing foods can rev up the system so all cylinders are firing optimally. Raw foods may want to be avoided during winter as cold, uncooked foods could cool the body too much. Foods associated with winter that will nourish Kidney and calm Yang include:
- Beans
- Soups
- Stews
- Root vegetables- Carrots, potatoes, turnips, garlic, ginger
Winter Squash and Adzuki Bean Curry Recipe
Winter squash slow cooked into a stew helps warm the body and acts as a Qi tonic. Adzuki beans aka Chinese herb ‘Chi xiao dou’ are helpful in draining the system of excess dampness and heat. This assists in preparing the body throughout winter for blossoming come spring. Cinnamon bark also strengthens Kidney. These are some of the benefits, complete in this winter friendly kidney strengthening recipe.
Ingredients:
2 tbs olive oil
1½ in. piece cinnamon stick
1 small dried chili (or ½ tsp crushed red pepper)
½ tsp brown mustard seeds
2 cloves garlic, finely chopped
1 cup onion, finely chopped
1 tbs ginger, peeled and grated
1 small fresh green chili, thinly sliced
2 tsp ground coriander
½ tsp ground cumin
½ tsp turmeric
1 tsp garam masala
1 tsp salt
2 tbs tomato paste
6 cups winter squash (butternut or pumpkin), cut into 1 in. cubes
2 cans (15 oz) adzuki beans, rinsed and drained
6 tbs unsweetened grated coconut
3 tbs lemon juice
½ cup fresh cilantro leaves
1 cup plain yogurt
Instructions:
Prep everything before you begin.
Heat the oil to medium temperature in a stock pot.
Add the cinnamon stick and dried chili, frying for about 20 seconds until they begin to darken. Add the mustard seeds, then garlic, onion, ginger, green chili, ground spices and salt.
Cook for 2-3 minutes until the onions are soft, lowering heat if necessary.
Add the tomato paste and ¼ cup of water and cook for another 2-3 minutes.
There should be some liquid in the bottom of the pot – if needed, add a little water.
Add chopped squash, cover and reduce heat. Simmer for 20 min or until squash is just cooked. Add adzuki beans, 1 cup of water and coconut and simmer for 5 more minutes. Remove from heat and stir in lemon juice. Serve topped with cilantro and a dollop of yogurt. Delicious with nan bread and an Indian pickle!
*Recipe courtesy of MayWay
Winter Jing Tonic Cabbage Soup
In Classical Chinese Medicine (CCM) “Jing” is described as the essence of what is given when conceived. This “essence” is responsible for growth, development and life-force assistance.
According to a study published in the Chinese Journal of Integrative Medicine, a comparison of Jing and stem cells cited Jing as,
“The ancient Chinese philosophers considered Jing (also known as essence) as the origin of life. In Chinese medicine (CM), Jing is mainly stored in Kidney (Shen) and the so-called Shen-Jing (Kidney essence)…Shen-Jing deficiency, [such as] excess sexual intercourse, chronic diseases, and aging, might damage the function of stem cells.”
Utilizing this soup or a similar concoction could nourish Kidney and enhance its constitution.
Note: There are recommended vegetarian options in this recipe. However, it is also recommended that leaving out these options will still offer a robust, savory non-meat soup.
Ingredients:
2.5 qts. water
⅓ cup chopped celery
1 cup chopped cabbage
¾ cup chopped scallion
4 large slices ginger root, or an equivalent amount grated
1/4 cup dried mushroom – shiitake, wood ear, or any dried mushroom
4 inch piece of kombu or wakame sea vegetable
8 chicken hearts or vegetarian chicken flavored seitan
½ cup small cooked shrimp or vegetarian substitute
1 filet of wild salmon, around 6 inches long or vegetarian substitute
1/4 cup rice wine for cooking
2 tbsp chick pea or white miso paste.
Directions:
Wash the dried mushrooms and place them in a large saucepan with the water.
Add chicken hearts, celery, ½ of the scallions, ½ the cabbage, ginger, and seaweed, bring to a boil.
Keep at a low boil, covered, and after 15 minutes or so add the salmon. No need to cut the salmon to pieces, allow it to cook in 1 piece
Simmer for 10 minutes
Now add the remainder of the cabbage and scallions, along with the shrimp and rice wine.
Continue to simmer for a minute while you place a few tbsp of the broth along with the miso paste in a cup and whisk, so that the miso paste will mix well into the soup.
Now add this whisked miso paste to the soup and simmer for 5-10 minutes until the miso is cooked.
Enjoy with rice, noodles, or by itself.
*Recipe courtesy of Body Mind Wellness Center
News & Noteworthy
Senior Acupuncture
In Oregon, legislation was proposed to allow senior citizens to add acupuncture to their healthcare program. This was a big step to bring naturopathic medicine to the forefront of treatment rather than a peripheral consideration which gets little attention by the elderly community.
The National University of Natural Medicine (NUNM) reported,
“Reps. Judy Chu and Brian Fitzpatrick introduced the Acupuncture for Our Seniors Act of 2023, a bipartisan initiative aimed at enhancing access to acupuncture within the U.S. healthcare system. The bill, supported by various healthcare professionals and organizations, including NCCAOM and ASA, aims to give seniors the freedom to choose traditional Asian medicine as part of their healthcare decisions.”
Gut Health May Prevent Parkinson’s
New research has emerged linking the gut-brain axis as a possible motivator of the development of Parkinson’s disease (PD). Scientists have found a specific marker in the microbiome indicating a connection to PD development.
Published in mSphere (10/23), a multidisciplinary open-access journal, a study by Chinese researchers showed that,
“Growing evidence strongly suggests a significant association between the gut microbiome and Parkinson’s disease (PD). The impact of gut health on PD pathophysiology is now recognized to be more substantial than previously believed,…”
Although more testing needs to be done, this is a very hopeful sign for future treatment to stop Parkinson’s disease it its tracks.
Hunker down for this change of season and try a different approach to health. Winter can be embraced and enjoyed while priming the system for a quality of life that may surpass the average acceptance of pain and discomfort.
At Integrative Med Solutions, we will design a winter health treatment program that works for you. In many cases, insurance covers portions of the treatment. Allow us to support you to achieve optimal health. To make an appointment or find out more about how acupuncture and naturopathic medicine can benefit you, please call our office at 914-337-2980 or Click Here to schedule an online appointment.
*Please Click Here to see a current list of insurance companies that commonly carry acupuncture benefits for its members. For more info, please call 914-337-2980 or securely email us at info@intmedsolutions.com.
Best in health from Integrative Med Solutions.
Sources:
https://pubmed.ncbi.nlm.nih.gov/37280512/
https://pubmed.ncbi.nlm.nih.gov/37090714/
https://pubmed.ncbi.nlm.nih.gov/26142336/
https://pubmed.ncbi.nlm.nih.gov/31279955/
https://pubmed.ncbi.nlm.nih.gov/37559241/
https://nunm.edu/2023/10/nunm-community-celebrates-acupuncture-and-herbal-medicine-day-2023/