Winter Newsletter 2021

“In the depth of winter I finally learned that there was in me an invincible summer.”
~Albert Camus

Welcome, once again, to the last dance in the seasonal ballet. It is winter 2021, a time where the light steps and fast, expansive energy of Yang finally settles down while the slow, calm, inward, energy of Yin begins to envelope each day. Consider harmonizing with winter by exploring the many opportunities available to increase beneficial health results specifically associated to the season.

According to Huangdi Neijing Suwen The Yellow Emperor’s Classic of Medicine, one of the major ancient texts for Classical Chinese Medicine,

“The wise nourish life by flowing with the four seasons, and adapting to cold or heat, by harmonizing joy and anger in a tranquil dwelling, by balancing yin and yang, and what is hard and soft. So it is that dissolute evil cannot reach the man of wisdom, and he will be witness to a long life.”

One example of harmonizing with the season is by recognizing the kidney, a major player in connecting to winter as the main associated organ and source of Qi (“chee” – life energy). It is here where Classical Chinese Medicine (CCM) recognizes the distribution and essential flow of energy that, with the proper applications and guidance, can be supported and strengthened for optimal functioning. Embrace a CCM protocol that may include acupuncture and naturopathic medicine to support all the associations of winter for a full spectrum approach to health.

Get Associated

Understanding how each season correlates with specific associations is the first step to recognizing more of how the body navigates seasonal change. Just by knowing this quick reference list will certainly spark consideration throughout the season each time one might eat or exercise.

The associations of winter are:

• Element: Water
• Nature: Yin
• Organs: Kidney, Urinary Bladder, Adrenal Glands, Ears, and Hair
• Taste: Salty
• Emotion: Fear and Depression
• Color: Black

It is best to focus on the kidney during the winter to allow for an optimal blossoming come spring. By adhering to the slowing weather (at least in the Northeast) there are excellent applications developed to enhance kidney energy.

Follow the 4

If life seems to be speeding by at a mile a minute, take a moment to recognize the best ways to embrace winter energy. Follow these four recommendations: rest, reflection, conservation and storage, along with some ideas on how to utilize each.

Rest

Take time to nap, read, and improve bedroom atmosphere for deeper sleep by using:

• Blackout shades,
• Aromatherapy (lavender, jasmine)
• Sound machine (waterfall, rain, white noise)
• Upgraded sheets/blankets/comforters
• Upgraded sleepwear
• Temperature control

Reflection

Looking within can bring essential harmony. Try to incorporate one or more of the following:

• Talk therapy
• Reminiscing with friends
• Meditation and breath work
• Tai chi or Qi-Gong class
• Gentle hiking

Conservation

To conserve energy means to build up a reserve that can help repair and rejuvenate. Some excellent ways to conserve personal and earth energy include:

• Be mindful of wasting natural resources
• Limit exertion to more meditative activities
• Utilize acupuncture to prime body energy
• Seek out botanical remedies that encourage energy and immune boosting qualities

Storage

Be mindful of energy reserves keeping as much energy stored during the winter so it can be utilized come spring and summer.

• Keep desires and mental attitude subdued
• Maintain balance, do not overextend during this season
• Move energy inward
• Dress warm, store inner heat
• Boost the immune system for optimal energy storage

Build Protective Qi with Acupuncture

Keeping the life force Qi firing on all cylinders is paramount to mind and body homeostasis. Acupuncture is able to move energy that could be stuck or stagnant as well as calm energy that may be too active or in a state of stress or anxiety.

According to the study, The Holistic Effects of Acupuncture Treatment published in the journal Hindawi,

“In summary, acupuncture offers multiple holistic approaches potentially impacting major human diseases, and it regulates the balance of body in molecular level. These approaches will facilitate the practice of acupuncture through a variety of methods. Then acupuncture can be developed even further and provide important information for therapeutic strategies in managing various diseases and conditions.”

Winter Acupuncture Point: Du 14

One particularly important point for strengthening during winter hibernation is Du 14. This is located below the seventh cervical vertebrae, about a hand width down from the bottom of the rear skull. It is linked to circulation enhancement known as vasodilation as well as Qi support to strengthen the outer layers of the skin and muscles so germs and viruses cannot enter through them.

This point is used to prevent or shorten the duration of colds and flus and is often addressed before taking an airline flight, cruise, train ride, or other high exposure atmosphere.

Eating for Winter

This winter season, consider foods that embrace body and mind. These can boost Qi while warming the kidneys which can calm the spirit and generate moisture throughout this dry season.

These are some of the best warming foods to add to recipes or eat alone for excellent kidney and overall systemic functioning during the winter months:

• Capers
• Cinnamon
• Chestnuts
• Cloves
• Coriander
• Dill
• Fennel
• Ginger
• Leek
• Lentils
• Nutmeg
• Pine Nuts
• Quinoa
• Rosemary
• Onions
• Sweet potato
• Turmeric
• Walnuts

Here is a quick checklist of the best food combinations to consider for optimal winter eating:

• Beans and brown rice
• Soups and stews
• Root vegetables
• Miso and seaweed
• Garlic and ginger

Try the following two starter recipes to incorporate winter foods and stoke that inner fire.

Ginseng and Walnut Congee

Boost the Qi and warm the kidneys with this recipe for less stress, more tranquility, and much needed internal moisture during the dry winter months. (Not best for those compromised by a cold or flu.) This congee has a slightly sweet nutty flavor and is usually eaten for breakfast (like oatmeal). It is a great way to start up the kidney on a winter day.

Ingredients:

5g ginseng (approximately 1 inch of the root)
½ cup walnuts
2½ cups brown rice
Water
¼ cup honey

Instructions:

• Soak ginseng in water at room temperature until soft
• Cut into small pieces
• Place first four ingredients in a clay pot and add more water. (You can also do this in a crock pot, although if you do it overnight, make sure to add extra water)
• Bring the pot to the boil, reduce heat, simmer until the soup thickens
• Add honey and continue to simmer until the soup turns into a paste-like consistency

*Recipe courtesy of AMOA

Curried Red and White Quinoa with Carrots and Chickpeas

Ingredients

1 large carrot, sliced
1 cup cooked chick peas
1 tbsp yellow raisins
1 tbsp cashews
1 large yellow, red, or white onion, sliced
1 tbsp olive or sesame oil
1 tbsp curry powder
1.5 cups red and white quinoa
3 cups water

Salt to taste

• Sauté onion and cashews till the onions turn soft and brown
• Add quinoa, carrots, curry powder and raisins
• Sauté on low to bring out the curry and coat the grain with the oil
• Add water
• Bring to a boil
• Reduce heat, cover with a lid, and simmer until the grains are translucent and the germ has spiraled out from each grain, about 15 minutes

Other vegetables that can be added: Cabbage, kale, dandelion, chunks of butternut, or squash. Other spice combos: cumin, saffron, allspice and black pepper.

News and Noteworthy

Chinese Medicine Tongue Diagnosis

Upon visiting an acupuncturist trained in Classical Chinese Medicine, a tongue diagnosis may be considered. Here are some telltale signs of specific associations posted by Five Seasons:

• A red tongue and/or yellow coat which indicates the presence of heat in the body
• A pale tongue may indicate blood deficiency
• A thick tongue coat indicates the presence of internal phlegm or dampness
• Teethmarks on the side of the tongue tell us that Qi may be deficient
• Dark, distended sublingual veins indicate blood stagnation
• Crimped sides indicate stagnation in the liver and gallbladder meridians

Acupuncture May Help Tinnitus

Tinnitus is a medical condition that involves possible damage or blockage of the inner ear and/or auditory function. It is often described as a constant ringing in the ears but can also manifest as a humming, roaring, buzzing or clicking. There is not much conventional medicine can do for tinnitus other than prescribe medication to ease symptoms. Sometimes physical therapy can help. Now, more studies are showing promise for use of acupuncture for tinnitus.

According to the study, ‘Manual Acupuncture Effect on Vertigo and Tinnitus’ published in the

Journal of Agromedicine and Medical Sciences (AMS),

“Manual acupuncture was performed at acupoints GV20, GB20, TE17, TE21, SI19, GB2, GB8, TE5, LI4, KI3, PC6 and LR3 with 20 minutes retention. After the first therapy, vertigo complaints disappeared and after 12 treatments (twice a week), frequency and intensity of tinnitus became less, with THI [Tinnitus Handicap Inventory] score of 6. Therefore, acupuncture can relieve vertigo and improve tinnitus which can be seen by a decrease of THI score.”

At Integrative Med Solutions, we will design a winter season acupuncture and naturopathic treatment program that works for you. In many cases, insurance covers portions of the acupuncture 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. Please call 914.337.2980 or securely email

Best in Health from IMS!