Heatwaves and Heatstroke and Health, Oh My!

by | Sep 13, 2022 | Chinese Medicinal Herbs, General Wellness, Nutrition

Heatwaves and Heatstroke and Health, Oh My!

How Heat Impacts Health

Make no mistake: climate change is real, and humans are causing it. And while climate change has various forms of repercussions across the world, from more intense ocean cyclones to ferocious tornadoes ripping across land to tsunamis from volcanic explosions to eroding cliff sides from torrential downpours to flash floods and so much more, increasing temperatures play the primary role in climate change’s fallout. As heat waves impact 100s of millions across the globe, we take a closer look at how health can be affected by rising temperatures.

Here in Colorado, many of us who have resided in the state for decades can attest to the fact that, while yes, summer was always fairly warm, things these days have changed. Summer has moved from a 2.5-to-3 month affair to one that rears it’s ugly head by the end of May and persists well into what once were considered Autumn months (September, October, sometimes even unseasonably warm weather in November and December). And while a prolonged summer can have certain advantages (hello extra month of Paddleboarding!), it can also spell dire consequences for people with lower socioeconomic status, or those with health conditions which make them more susceptible to the heat. When air-conditioning, swamp-coolers, or even shade are a non-existent commodity, summer can become a deadly season for many living in our state. 

A “heat wave” is typically defined as a period of 3+ consecutive days above 90ºF (Fahrenheit), or 32.2ºC (Celsius). Heat waves occur when a ripple of high pressure in the atmosphere parks over a region and becomes stagnant, suppressing cloud formations and causing air to compress and increase in temperature. Trapped in the concrete jungles of cities where grass and greenery are sparse, temperatures increase even more. Increased exposure to elevated temperatures has been shown in scientific studies to have effects on everything from dehydration, muscle cramps, and hyperthermia to less known factors such as mental health (specifically, bipolar disorder, and MDD, or major depressive disorders). Furthermore, higher temperatures can degrade air quality, making cities an even more menacing place for our health and wellbeing. Heat waves can trap atmospheric pollutants, causing the air quality to degrade, especially in towns and cities. Particulate matter becomes a lid in the stagnant atmosphere, resulting in a decline in air quality and adverse health effects, especially for vulnerable people such as infants, the elderly, and those with pre-existing conditions. Many cities across the United States, including Philadelphia, Chicago, Saint Louis and Cincinnati, have seen large increases in death rates during heat waves in the past few months, and the CDC has issued warnings across the country in an attempt to educate individuals about the dangers of remaining outdoors for extended periods when the weather is in the high 90s to triple-digit-temperatures.

Extreme heat can also affect people’s ability to fall asleep, stay asleep and feel refreshed from sleep. Melatonin production is negatively affected by increased temperatures, leading to a decrease in rapid eye movement sleep, or REM sleep, which is when the brain processes new learned material and motor skills from the day, committing some to memory, maintaining others, and deciding which ones to delete. REM sleep restores the brain and is quintessential for maintenance of our bodies’ circadian rhythms, emotional processing, and healthy brain development. Lack of REM sleep can lead to emotional instability, lack of focus, impaired work performance, substance abuse, social isolation and an overall decline in quality of life. 

So now that we’ve discussed how our increased temperatures can negatively impact our lives, what do we do to combat these hazards? Read on for some COOL tips:

  • Drink water — staying hydrated is harder to do in higher elevation states such as Colorado, and it’s easy to overlook when we’re busy with work or even play. Continue to drink water, even if not particularly thirsty, in regular intervals. Aim for at least two full glasses every hour.
     
  • Avoid alcohol and only drink caffeine in moderation — alcohol is the biggest culprit of dehydration, but even caffeine can exacerbate hydration levels during heat waves. Prolonged dehydration can lead to kidney injuries, which decreases a body’s ability to withstand higher temperatures even more. Be cognizant of whether urine output seems to be greater than water input, and increase input if so.
  • Wear a hat and sunscreen — covering our heads with wide-brimmed hats will protect from the harmful UV rays of the sun and provide shade for our head, ears, necks and faces. However, that is rarely enough when the temperatures escalate. For this reason, make sure to also use SPF sunscreen in order to protect skin from sunburn, at least 30 minutes prior to going out into sunlight.
  • Avoid overexertion — working out is typically a healthy lifestyle habit, but during extended heat waves, sometimes our daily HIIT exercises might be better traded for an unheated yoga class, or a 30-minute stretching session. Exertion leads to higher levels of sweat, which must be mitigated by increasing water intake.
     
  • Take Vitamin C — or eat foods with high amounts of it, such as oranges, kiwis, grapefruits, strawberries, bell peppers, tomatoes, and cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, cabbage). Research has shown Vitamin C neutralizes free radical molecules, which in excess can damage cells. Vitamin C is also strengthens the body’s immune system by stimulating the activity of white blood cells. All of this together can stimulate the body’s ability to withstand heat for longer.
     
  • Go to the water — bigger bodies of water, in the form of rivers, reservoirs or lakes can help make even land-locked states feel a little cooler. Spending time outdoors in the summer is almost always more pleasant when water is nearby and can offer some much needed respite from the high temperatures. If no water is available (or even as an additional step even if it is), take cold showers to bring down body temperatures effectively.
     
  • Eat small snacks — make sure children especially, but even adults, are snacking regularly to maintain blood sugar levels when spending prolonged time outside in the summer sun. Consider incorporating Chinese Herbs that are known to be cooling, such as spearmint, peppermint, coriander, lotus root and fennel.
     
  • Drive less — reducing the amount of heat-trapping gasses such as CO2 that are released into the atmosphere can help protect our health by decreasing the impacts of climate change. Opt for biking, walking, carpooling/drive-sharing, or electric scooters if available.
     
  • Close window curtains and blinds during the day to keep warmer temperatures outside, especially when the sun is directly pointed at windows (mornings for east-facing homes, afternoons for west-facing).
     
  • Donate old working air conditioning units or swamp coolers to thrift stores or homeless shelters where underprivileged people can make good use of them.
     
  • Finally, consider sleep quality as a major tool to help boost resiliency against the effects of heat. Just as high heat can disrupt sleep, so can sleep that is disrupted create an impaired ability to withstand higher temperatures for prolonged periods of time. As a general rule, bedroom temperatures should be kept around 60 to 67° F for adults (and between 65 to 70° F for toddlers and babies) and ideally, a “cave-like” atmosphere should be maintained within the bedroom. It should be cool, dark and quiet to enhance sleep quality. As discussed, higher temperatures disrupt REM cycles and can lead to feeling not well rested upon waking in the morning. Some gentle supplements such as melatonin, valerian root, L-theanine, chamomile and magnesium have been shown to have positive correlations between ingestion and sleep quality. 

Other tips for getting restful sleep include avoiding drinking caffeine or eating foods high in sugar, which can increase internal body temperatures.

With these tips, and increased awareness about the dangers of high temperatures, we can stay safe together this season. And if you have any questions about any other heat-related issues, don’t hesitate to make an appointment to speak with your health provider today!

Recipe: Braised Miso Chard Soup

by | Mar 16, 2022 | Chinese Medicinal Herbs, Nutrition

Recipe: Braised Miso Chard Soup

This simple braised miso chard soup gives your body a healthy dose of alkalinizing greens along with a kick of rich spices and lovely warming properties, perfect for either a cooler spring night or a warm spring day. Chard is cooling in nature, but paired with hot miso broth, can be gently balanced and wholesomely nourishing for the body.

 
Prep time: 10 minutes,   Total time: 20 minutes
Course: dinner, lunch, Main Course, Soup
 
Ingredients
  • 2 tbsp extra virgin olive oil
  • 1/2 onion, thinly sliced
  • 1 clove garlic, minced
  • 4 cups broth (using vegetable or chicken stock)
  • 2 cup water
  • 6 cups roughly chopped greens (swiss chard, kale, or a mix) (remove stems before chopping)
  • 1 can chickpeas, drained and rinsed
  • 2 tbsp miso
  • 1/4 tsp crushed black, white, or red pepper (more if you like it spicy)
  • 1/2 cup chopped green onion (optional, for topping)
Instructions

 

1) Warm a dash of olive oil in a soup pot. Roughly chop and saute chard with a splash of water and a pinch of salt and some ground pepper (black or white) for about 3 minutes on medium-high heat.

2) Reduce heat to medium and add the remaining olive oil in the pot.  Add the onion and cook, stirring, for 5 minutes or until softening but not brown.  Add the minced garlic and cook for another 30 seconds.

2) Add broth and water into the pot and bring to a boil.  Reduce heat to medium and add the greens, chickpeas, and crushed red pepper.  Cook for about 5 minutes until the greens are cooked/softened/wilted.

3) Remove pot from the heat.  Take a few tablespoons of broth and add to a small bowl.  Allow broth to cool for 5 minutes, then add the miso and whisk until well mixed.  Add the broth + miso mixture back into the soup pot and gently stir to combine. 

4) Top with green onions to taste and enjoy!

 

Flu Season’s Double-Edged Sword

by | Nov 10, 2021 | Acupuncture, Chinese Medicinal Herbs, General Wellness

Flu Season’s Double-Edged Sword

Colder weather, plummeting temperatures and approaching snowfall mark Novembers in Colorado, and many places across the country. With the approach of the holidays, many of us are reminded that these joyous times can sometimes be tainted by a rising prevalence of colds and flus. And in the wake of a global pandemic, that brings along its own new set of complications.

As COVID-19 and the Delta variant continue to be a persistent threat in our world, At one point last month, 13 Denver hospitals were on divert status at the same time, meaning Emergency Medical Services (EMS) were directed to take non-critical patients to less busy medical facilities in more remote areas in order to manage capacities at the busier hospitals. And while a hospital going on divert status is not unusual, the frequency with which it has been happening is.

With this is mind, the reality of being able to be seen by a doctor for something as “non-critical” as the flu at a major metropolitan hospital may be less likely. Of course, there are still Urgent Cares and such, but understanding that we are not out of the woods when it comes to COVID is important as we head into this upcoming flu season.

The list of elevated risks as we head into our winter months does not end with the higher capacities at hospitals. The possibility of contracting both COVID and the flu at the same time is also a factor, and because COVID-19 is a relatively new virus, scientists and medical experts simply don’t have enough data to know what that will look like. It’s possible that unknown complications could present if that were to happen, making effective treatment even more difficult. And with people such as the elderly, children under two years old, and those with pre-existing conditions such as asthma, high blood pressure and heart disorders, the possible dangers could be multiplied.

But there’s more…

The 2020-2021 flu season (last year’s flu season) presented us with an unexpected double-edged sword. With the prolific uses of masks intended to stunt the spread of COVID, medical experts witnessed a drastic reduction in people coming into hospitals for the flu. Basically, the flu season that was anticipated based on the previous year’s numbers…. well, it just didn’t happen.

In 2019-2020, the flu season brought in about 18 million people in the United States to see doctors, according to the CDC, 400,000 of which had to be hospitalized. Of those, about 32,000 died. But last year, in the 2020-2021 season, those numbers plummeted. It’s hard to say for certain exactly how many people got influenza last year, but the best guesses by epidemiologists, whose job it is to study such things, have the number hovering around the low 20,000s. This astonishing drop in cases of course seems like a huge unintended benefit to arise from the COVID pandemic. However, there’s a catch. Because each year’s flu vaccine is based on strains that have been circulating the globe during the previous 12 months, it is difficult to predict how the upcoming 2021–2022 vaccine will fare should the typical patterns of infection return. The World Health Organization made its flu strain recommendations in late February as usual, but as a result of the drastic reduction in cases last year, they were basically based on an educated guess.

So on the one hand, it could turn out that the flu vaccines are right on the mark, and due to lowered numbers of cases, there is less chance for mutation, which could mean the efficacy remains high. But on the other hand is a big unknown. Literally, we don’t know what’s going to happen this year. The susceptible population will be much bigger this season, as the enormous pool of individuals who had no exposure to influenza last year become vulnerable. There is a chance that the dominant strains weren’t correctly identified, given the reduced cases, so a mutation that was unexpected is a possibility, albeit a small one. And IF that is the situation that emerges as we make our way into winter, there is a chance that the flu vaccines could be LESS effective than they previously have been.

Case in point: it’s more important than ever to remain healthy this flu season. And with several tools at our disposal, that is a very real possibility, but we must be diligent. Steadfast hand-washing, mask-wearing, and reasonable social distancing can all be extremely helpful, but committing to integrative health practices such as acupuncture and herbs can help create even more resilience to these viruses.  Schedule an appointment with our clinic and talk to your practitioner about getting on the appropriate herbal formula today!

 

Treating Anxiety with Acupuncture

by | Mar 24, 2021 | Acupuncture, General Wellness

Treating Anxiety with Acupuncture

Over 25 million Americans suffer from anxiety, including nearly 1 in 5 adults. With such a high prevalence among the general population, it may be surprising to know that what most people who don’t have anxiety think of as anxiety typically isn’t accurate. Most people assume anxiety is a feeling of nervousness or restlessness. While this may be true is some cases, for the majority of people who experience this disorder, it’s a lot more complicated.

While a sense of nervousness or noticeable jitters prior to — for example — public speaking or having to turn in an important report to the CEO of your company, can be considered a completely normal response, clinical anxiety, on the other hand, manifests seemingly out of thin air. There could be no discernible rhyme or reason to feel like the body has kicked into high alert, with the Central Nervous System shifting into sympathetic mode (“fight or flight”), and yet it happens. Anxiety can be considered a debilitating disorder, in that the sensations associated with it are often described as being “overwhelming.” Persistent thoughts may spiral into intrusive rumination that eventually interferes with everyday functioning. Intense anxiety can lead to absences from school or work, distancing from friend and family, and eventually, through the self-isolation many people with anxiety seek as a coping mechanism, depression.

There are certain studies that suggest that the propensity to experience anxiety may be, at least in part, genetic. Many people who complain of anxiety mention Anxiety disorders tend to run in families, leading researchers to suspect a genetic link. Traumatic and stressful events may act as “triggers” for an anxiety attack, especially for those who are genetically predisposed. Post-traumatic stress syndrome is just one type of anxiety disorder.

Along with the negative mental effects associated with anxiety, chronic anxiety can elevate a person’s chances risk of developing other health problems. Anxiety is closely linked to depression, as the two emotions tend to feed off of each other in a negative spiral which tends to repeat itself. Diabetes, heart disease and respiratory diseases have all been linked to anxiety, as the presence of one may facilitate the development of the other. Gastrointestinal disorders such as Irritable Bowel Syndrome (IBS) have also been linked to chronic anxiety issues. Furthermore, the longer a person suffers from anxiety, the higher the likelihood of developing a substance abuse issue, as studies have shown those with chronic anxiety tend to turn towards drugs and alcohol as a coping mechanism. A while women are twice as likely as men to develop an anxiety disorder, people of all types and ages can experience anxiety.

The good news is that there are several treatments and therapies for anxiety that have shown to be highly effective at either minimizing the chronicity or alleviating the disorder altogether. Acupuncture, with treatments occurring at least once per week for four or more weeks, has an excellent track record of decreasing feelings of anxiety and depression. Traditional Chinese Medicine may also employ herbal formulas to make acupuncture treatments even more powerful. Exercises such as jogging, hiking, yoga, Qi Gong, or even a walk around the block has been found to be effective for some people. Exposure to nature and spending time in green spaces also has a positive effect on the parasympathetic nervous system, which can combat the tendencies to move into an anxiety attack. Deep breathing exercises and meditation can diminish the tendency to feel anxiety about the future. And cognitive behavioral therapy, which is a type of psychotherapy, has been found to be particularly effective in forming new ways of thinking and reacting to emotional stimuli.

Whatever method or methods a person chooses to address their anxiety, lasting results come from dedication to treatments. With acupuncture in particular, avoid the tendency to cease treatments after one or two sessions because the results haven’t come fast enough. With gentler therapies such as acupuncture (as compared to harsher therapies such as pharmaceuticals), it may take time to experience noticeable change. Staying with a treatment method for at least a few weeks (if not a few months) is essential to maintaining positive developments.

If you or someone you know is suffering from anxiety, know that there are ways to change. Talk to your health practitioner today about how they can help!

How Daylight Savings Time Harms Your Health

by | Nov 11, 2020 | Acupuncture, Chinese Medicinal Herbs, General Wellness

How Daylight Savings Time Harms Your Health

Daylight Savings Time: love it or hate it, it’s been a staple of American life for many years now. Hundreds of years, to be precise. This month we take a deeper look at the history of Daylight Savings, and what the micro-shift means for your health and overall wellbeing.

The loose concept of Daylight Savings Time, or DST, was originally proposed in the United States by Benjamin Franklin in 1784. Franklin wrote an anonymous essay about how the Parisians were able to exercise thriftiness by getting out of bed an hour earlier each day, and thus being tired enough to go to bed an hour earlier in the nighttime, thereby saving money on candles. He purported that the savings would be astronomical, with a modern day (2020) equivalent of around $200 million! The essay, which was largely tongue-in-cheek, was observed by many who read it to be more of a joke, intended by Franklin to make light of the economic situation in the United States at the time, and little more came of it.

Fast forward about a hundred years to 1895, and we have a New Zealander, George Hudson, proposing the first actual daylight saving program, with a two-hour shift in time twice a year. He claimed the extra hours of daylight after a work shift beginning earlier in the morning would allow for more leisure time outside. In 1905, Englishman William Willett reported independently conceived of DST as well, complaining that Londoners were sleeping through a large part of the summer days while the sun was already shining. Although Willett continued to lobby for DST until his death in 1915, it was not signed into law until 1908 in Canada, in Britain in 1916 (a year after Willett’s death), and finally in the United States in 1918.

Since that time, the U.S. has been “springing forward” in the Spring and “falling back” in Autumn in the vast majority of states (with the exception of Arizona, who only observed DST for one year in 1967, and Hawaii, who never observed DST), with mixed reviews from its constituents.

Now that DST has been a significant part of U.S. citizens’ lives for over a hundred years, we’d like to discuss the darker, more sinister side of “saving daylight.”

Firstly, scientific studies have shown that DST, especially the shift that occurs during the Spring months, can cause significant amounts of sleep loss, mostly due to decreases in the actual quality of sleep experienced. When sleep loss is prevalent, all systems of the body may be affected.

Studies have shown that adjusting to the “micro-shift” (a 1-hour change in time) can actually be more disruptive than traveling across the country and having to adapt to several hours in time change. Whether “Spring-ing Forward” or “Fall-ing Back,” DST can lead to significant shifts in mood swings, immunity and cardiovascular health.

People may feel “less focused” and may notice significant decreases in motivation. Other studies have shown that memory changes may also be present.

By lowering our immunity, sleep loss may also lead to more viral susceptibility, meaning the current global pandemic we are going through could be even more of a threat. Awareness of this fact could furthermore add to stress levels, and thus increased cortisol levels, which can lead to irritability, increased blood pressure, headaches, anxiety, and even weight gain.

Finally, DST has been shown over time to eliminate bright morning sunlight, that is essential in synchronizing a person’s biological clock, which may put people at risk for stroke, heart attack, and cardiovascular disease. Scientists have proven that, in the weeks following the micro-shift in time, adults tend to lose between 15-20 minutes of sleep per day, which can have profound impacts on our overall wellness. A study of 732,000 accidents over two decades (here) found that the annual switch to DST is associated with a 6% increase in fatal car crashes and accidents in the week following the time change. Knowing this, it’s crucial to stay vigilant in our fight against the rigors of DST.

So what can be done? It takes effort, but we can combat the harmful affects of DST by intentionally going to bed a little bit earlier in the week prior to the shift in the spring, and sleeping a  little more in the week prior to the shift in the fall. Drinking more water near the end of the day can help to nourish the body and keep systems moving at optimal levels while we sleep and repair. And taking herbal formulas intended to support deep sleep can make the most of the sleep we do get following a DST shift. Compliance is required in taking herbs, but acupuncture can further assist in getting our bodies back to peak functioning by encouraging a homeostasis and hormonal balance.

So what are you waiting for? Schedule a session today through tele-medicine (online) or in-person and Herb + Legend can help you get back to your best sleep, and your best Self! 😴