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! 😴

 

The Fall of the Liver

by | Sep 30, 2020 | Acupuncture, General Wellness

The Fall of the Liver

Autumn: arguably one of the most enjoyable seasons in terms of temperature. We have officially arrived at more consistently cooler weather, leaves are changing colors, and boots, sweaters, and all things cozy are coming out of our storage closets. Autumn is a gorgeous season, and sometimes, if we’re lucky, the Colorado skies grant us a full month (or two, fingers crossed) before it starts to feel more like winter.

This fall has a slightly different feel than many of the ones that came before it. Along with the pizzazz of pumpkin spice and the enchanting delicacy of adorning earth tones, we Americans are experiencing a continued strain as a result of the ongoing pandemic, that has now officially killed more than 1 million people across the planet, and shows little signs of slowing as we enter the cooler months. And health experts across all over the globe are in agreement that for a virus that was believed to have been hindered by the warmer weather, autumn months now in places where temperatures significantly drop during this season may be dealing with an uptick in cases much like we saw at the end of spring.

So with the worry of a second surge in COVID cases lingering, and the double-whammy of the possibility of — and complications of — catching COVID and the Influenza virus at the same time, we believe this fall may be the best time to focus on your Liver, in both a Traditional Chinese Medicine (TCM), as well as allopathic perspective.

October of this year is Liver Awareness Month, a movement started by the American Liver Foundation (ALF), the largest US non profit organization promoting liver health and liver disease prevention. The ALF was formed in 1976, and since then has been funding countless research projects and supporting the education of the masses as to the dangers of liver disease. With over 100 different types of liver disease, the ALF has continued to stress the importance of prevention, rather than just treatment, and a thorough education is the best way to spread the word on how to avoid disease in the first place.

In terms of TCM, Liver is known as the “Commanding General” of the body, boasting over 500 different functions. The Liver is an organ that plays a huge role in connection with stress and emotional trauma. Admittedly, we are taking a slight departure from the traditional representation of the seasons by focusing on the Liver. Liver and Gallbladder are the paired organs that relate to Spring, not Fall. The Autumn months are traditionally linked to the Metal element, and thus, the Lungs and the Large Intestine. However, with 2020 being rather untraditional, we thought it appropriate, as Spring of this year was when the majority of our Liver Qi (or the energy associated with the Liver organ) began to significantly stagnate, for the majority of us. With the mandatory quarantine, business closures, widespread job loss and layoffs, and the economic recession which soon followed, this Spring was one of the toughest we’ve faced as a nation. So it seems befitting, thus, to take notice of the effects of Liver season carrying through, even into the Fall.

In Liver Qi Stagnation, Liver Qi becomes “stuck,” as a result of stress and blocked emotions. Irritability, frustration, anger and depression can all result from Liver Qi Stagnation. If the stagnation is not dealt with appropriately, these stagnant emotions can begin to amplify, leading to other symptoms.

In addition to herbs and acupuncture, a healthy balanced diet can play a huge part in helping individuals avoid both liver disease and Liver Qi Stagnation. The ALF reports that a “balanced diet” includes foods from all food groups, including grains, meat, dairy, fruits, vegetables and fats, but stresses moderation and paying attention to the a body’s individual needs. In fact, an unhealthy diet and being overweight often leads to one of the most common types of liver disease — Fatty Liver Disease. Everything a person consumes, including food, drink, and even the air we breathe, passes through their liver. The liver transforms food and drink into energy, simultaneous cleaning the blood as it passes through. This is why keeping the liver healthy is so important; we only have one, and without one that can function properly, we would perish.

In TCM, we promote diets that are not just healthy, but appropriate for the season. As the weather cools, TCM stresses the importance of consuming warmer foods, to keep the digestion happy. Yes, salads may seem like a healthy option, but a diet of salads every single day will hurt digestive function over time, whereas taking the time to cook or warm your fruits and vegetables in the cooler months of the year will support digestive function. Like western medicine, TCM also recommends avoiding greasy fried foods and over-processed junk foods, overly sweet and sugary foods, as well as keeping alcohol intake to a minimum. Excessive alcohol consumption can damage liver cells, and can ultimately lead to the build up of fat in the liver, inflammation, swelling, and scarring. This can lead to fatty liver disease, alcoholic hepatitis, and liver cirrhosis, respectively. Care should be taken with alcohol especially for those taking medications. The combination of alcohol and pharmaceuticals can be extremely damaging for the liver, and the results can often be fatal. Green tea is a good alternative to support liver function, with lots of antioxidant qualities. Garlic, beets, grapefruit, and carrots can also promote overall liver function. Finally, avoiding eating late at night, or less than 2 hours before bedtime, can aid the liver in cleaning and repairing itself while our bodies sleep.

By treating your Liver to the healthy habits of eating well, taking herbs that promote Liver Qi movement, and getting regular acupuncture which can support your Liver’s ability to regenerate itself, we may prevent Liver Qi Stagnation, and the keep liver function at top condition. Get in touch with your acupuncturist to schedule a treatment, or to have a conversation about diet and herbs that are best for you!

Building Resilience to a Stressful World

by | Jun 30, 2020 | Acupuncture, Chinese Medicinal Herbs, General Wellness

Building Resilience to a Stressful World

We’ve all heard the expression, “Don’t Sweat the Small Stuff.” This glib and memorable articulation elucidates upon a very poignant concept — choosing to be mindful of the things that cause us to stress. What we may be less aware of, is that the purpose behind this attempt to be more cognizant of our stressors is less philosophical and more scientific. We are creatures of biology, and in this fact, our emotions heave much more than a heavy toll on our minds.

Our biological make-up is negatively affected as a result of stress, via increased levels of cortisol, otherwise known as the “stress hormone.” While cortisol plays an important part in getting us to react quickly to an incident where stress is merited (such as needing to run away from a dangerous animal in the wild), it is less helpful in a society where the stress becomes chronic, and therefore consistently elevates our cortisol levels. Consistently elevated cortisol levels decrease the functioning of our immune systems, impede learning, interfere with memory, and increases blood pressure, and raises cholesterol. The affects in tandem lead to an increase in heart disease, which is one of the more prominent killer-diseases in our modern society.

So we understand and agree, then: Stress = Bad.  

Okay, that’s all well and fine. Notwithstanding, the real problem of the times we are living in in relation to this is, well… the times we are living in. What happens when stress is everywhere? From a worldwide pandemic, to epic economic crisis, to rampant unemployment, to national uprisings regarding societal injustices, to political wildfires erupting seemingly daily, to literal wildfires ravaging the planet, these major historic events will forever shape the reality of the world we all continue to exist in. With so much palpable stress, how do we not sweat the small stuff? Because it’s NOT small stuff. None of it is. So what now?

 

 This word has gotten thrown around quite a bit in recent times, understandably, but we are truly living in unprecedented times. Unprecedented,” meaning, “uncommon, abnormal, and extraordinary.” However the COVID closures upon society may have affected us, we are all likely dealing with a very different society than the one we knew before the world closed down. And as we all work to navigate our new “normals,” it is indisputable that things may feel rather strange. The lack of familiarity alone is enough to cause anxiety. And when you mix that into all the other things happening around us, it’s nigh unto a perfect storm, in terms of stress levels. 

 

 Because of this, we’re here to remind you that SELF-CARE is needed, now more than ever.  

How does self-care make a difference in this world? How does getting an acupuncture appointment, or Chinese Medical Massage, or Fascia Stretch Therapy session, or Reiki appointment really change the planet? It’s simple. It changes YOU, and YOU are a part of this planet. Self-care, in any modality, will force you to slow down, be present, take a deep breath, and simply BE. And in a world where we are consistently dealing with new crises, maneuvering and operating at a million miles an hour, that small break in your day, or in your week, becomes a game-changer.

 • Acupuncture can treat everything from stress to anxiety to sleep problems to blood pressure. Studies show consistent treatments (2-4x/month) have the greatest efficacy and create the most long-lasting results.

• Chinese Medical Massage addresses physical discomforts as well as emotional imbalances through intentional touch and massage, creating elevated levels of endorphin, dopamine and oxytocin (chemicals directly correlated to happiness).

• Fascia Stretch Therapy (FST) can help treat pain, flexibility, range of motion, and, because its techniques are rooted in the central nervous system, nerve function is greatly improved. It targets fascia, which is found around joints, muscles, the spinal cord, arteries, veins, and even the brain.

• Reiki therapy can improve everything from energy levels to quality of sleep, while simultaneously creating a sense of zen and calmness that can be carried out into the world post-treatment. It is an energetic reset that can benefit both the emotions and the physical body.

• Cupping is used extensively by professional athletes and stressed soccer-moms alike. It’s the form of therapy that offers a unique pulling-away treatment for the skin, rather than the pushing-in therapies of massage. Beneficial for pain, relaxation, detoxification, and overall stress reduction, cupping improves circulation, which helps fend off heart disease.

 • If all that weren’t enough, we also offer world-class Health Coaching to help you identify bad habits, create distance from those habits, and start to shape healthier newer ones. Working with a health coach can make a huge impact on your success at eliminating unhealthy behaviors consistently present in your life and creating a whole new healthier, happier you.

 

By reintegrating into a consistent treatment schedule, you will begin to build a resiliency to the stressors of the world. And by creating a better version of yourself, and by becoming happier in the process, you are directly impacting the happiness levels of those around you.

Whether you’re in need of an emotional re-tuning, or working to decrease overall stress levels, Herb + Legend has a myriad of options for you to choose from, and we are open 6 days a week (Tuesday-Sunday) to give you the plenty of availability to make it an appointment or three. Click the “BOOK ONLINE” button above to schedule a treatment today!

 

Love in the Time of Coronavirus

by | Mar 12, 2020 | Acupuncture, General Wellness

Love in the Time of Coronavirus

It’s the new C-word of 2020: “coronavirus.” Amidst the hyper-vigilance that has begun to dominate most aspects of our daily lives, the COVID-19 virus has, in a matter of months, catapulted itself to a common household name. Although the widespread knowledge of the disease’s existence is as infectious as the disease itself, knowledge that goes beyond the fact that the disease, in fact, exists… may be limited. In the name of due diligence, we’ve conducted both a high-level overview of COVID-19, including verifying facts and dispelling some myths of this hottest of hot topics, as well as a deep dive into the nitty-gritty of how Traditional Chinese Medicine (TCM) can go above and beyond to help us understand what is at stake, and how Chinese herbal formulas as well as acupuncture treatments may be a huge benefit to combatting the illness. And, at the core, we hope to shed some light onto the most important question of all: how do we avoid contraction?

We begin by addressing some Frequently Asked Questions (FAQ):

What is a coronavirus? Are there more than one?

Coronaviruses are a large family of viruses which may cause illness in animals and/or humans. Typically, in humans, a coronavirus may cause respiratory infections ranging from the common cold to Severe Acute Respiratory Syndrome (SARS).

What is COVID-19?

COVID-19 is the name given to the infectious disease that is caused by the most recently discovered coronavirus, which began in Wuhan, China, in December 2019.

What are the Symptoms of COVID-19?

Although other symptoms of the disease have been documented, the most common symptoms of COVID-19 are elevated body temperature, dry cough, fatigue, and shortness of breath. Some other symptoms include runny nose, nasal congestion, sore throat, and diarrhea, although no evidence has surfaced that most, let alone all, symptoms must be present in positive cases of COVID-19.

Can a person without symptoms spread COVID-19?

Some people with COVID-19 become infected but do NOT develop outward symptoms of the disease and may not even feel unwell. That said, the primary method of spread for COVID-19 is through respiratory droplets expelled through coughing and/or sneezing. Because the vast majority (approximately 89%) of COVID-19 cases present with mild symptoms, it is reasonable to assume even those with a mild cough may be capable of spreading the disease.

Where in the world is COVID-19 currently located?

At this point, the diseases is fairly widespread across the globe. There are currently more than 122,000 cases of coronavirus across the world, with the biggest countries infected being China, the country of origin, Italy, Iran, South Korea, Spain, Germany, France, and the United States. As of March 11, 2020, over 1000 cases of coronavirus have been identified within the United States. At least 32 people have died due to the disease nationwide. Over 4,300 COVID-19 deaths have occurred across the globe thus far.

Who are the people highest at risk of developing severe symptoms of COVID-19?

While studies are ongoing to determine how COVID-19 may affect different groups of individuals, at present, it seems people who are elderly, people with pre-existing medical conditions (such as high blood pressure, lung disease, heart disease, diabetes, or cancer), and people with compromised immune systems are those most at risk to develop severe symptoms of the disease.

Do antibiotics work against COVID-19?

No, COVID-19 is a viral infection. Antibiotics do not work against viruses, only against bacterial infections.

Is there a vaccine or pharmaceutical treatment for COVID-19?

Not at present. To date, there is no vaccine available, and no pharmaceutical prescription that has proven to be affective at treating symptoms of or preventing contraction of COVID-19. However, just as with other diseases, patients should seek care in order to aid in recovery from the disease with as little complications as possible. Those whose symptoms progress to severe illness should be hospitalized.

Is COVID-19 more dangerous than the flu?

That remains to be seen. Yes, we currently know the flu, or influenza, is “deadlier” than COVID-19 insofar as the mortality count, but there are other factors at play that may change those statistics in the long-run. In this season alone, the influenza virus has caused an estimated 34 million illnesses, 350,000 hospitalizations, and 20,000 deaths, according to the Centers for Disease Control and Prevention (CDC). But scientists have known about, and studied, the flu for several decades and thus know what to expect each season. In contrast, we currently know very little about what COVID-19 can do in terms of damage. And we know, with a good amount of certainly, that as we end March and enter April, the number of flu cases are going to decrease, as they do nearly every year. With COVID-19, there are still a lot of unknowns, so only time will tell how the population fares with the coronavirus as we end the spring months and enter into summer.

Can a face mask protect me from contracting COVID-19?

Only wear a face mask if you yourself have already contracted COVID-19 and are coughing, or are currently caring for someone who may have the disease. A disposable face mask can only be worn once. If you are not ill or looking after someone who is ill, it is likely the face mask, which is in high demand, may be wasted. With the current world-wide shortage of masks, it’s important to allow resources to remain for those truly in need. Please see the most effective methods to prevent spread and contraction of COVID-19 below.

What are effective methods to prevent the spread and contamination of COVID-19?

  • Regularly and thoroughly clean your hands with an alcohol-based hand sanitizer or wash them for at least 20 seconds with soap and warm water.
  • Maintain at least 3 feet distance between yourself and anyone who is visibly coughing and/or sneezing.
  • Avoid regularly touching your face — especially your nose, mouth, and eyes.
  • Clean all of your commonly handled items, including your tech equipment (i.e., smart phone, computer keyboard, headphones, etc.) and your car (steering wheel, gear stick, seatbelt hardware, etc.).
  • Follow good respiratory hygiene: cover your mouth and nose when you cough (ideally, with your sleeve/bent elbow or a tissue, rather than your hands). If using a tissue, dispose of it immediately in an appropriate receptacle.
  • Avoid hoarding N95 respirator masks — they are not one-size-fits-all, and without proper training, it’s likely the mask will allow for some permeation of the disease, which renders them useless. Leave them for the hospital staff and healthcare workers who really need (and know how to use) them.
  • Stay home if you feel ill, if you have a fever, cough, or difficulty breathing. Seek medical attention if symptoms multiply or worsen.
  • Avoid traveling if at all possible. This advice is especially pertinent if you are elderly, immune-compromised, or have pre-existing diabetes, lung or heart disease.

Now that we’ve concluded our FAQ, we take a look at the Traditional Chinese Medicine (TCM) perspective of COVID-19:

The TCM and integrated perspective of COVID-19

The TCM strategy for COVID-19 involves two parts: prevention and treatment.  It’s important to remember that TCM treats syndromes or types of diseases rather than generic diseases.  Furthermore, as disease develops in the body, it can change in characteristic and type, and the treatment must also change accordingly. Although available information about causes, symptoms, transmission and severity is still lacking, we can analyze what we know so far to come to a TCM understanding of this new disease.

The first major symptom is fever, but some patients with mild cases can present without fever.  In general, fever is highly indicative of an exterior condition, such as a Tai Yang disorder.  However, for it to truly fit a Tai Yang pattern, the patient should present with fever and chills.  Furthermore, that some infected patients exhibit no fever at all is indicative that this pathogen can bypass the Tai Yang level and strike deeper into the body.

There are two reasons why pathogenic factors would be able to bypass the Tai Yang level: either the patient’s Tai Yang level is deficient, or the pathogenic factor is particularly strong.  If we look at how contagious COVID-19 is, we can examine its transmissibility compared to other viruses.  In epidemiology, R0  is used to quantify how contagious a pathogen is; the higher the R value the more contagious it is.  For scale, a common flu has an R value of around 1.3, and SARS, a much more virulent virus, had an R value of about 3.0.  COVID-19 is currently thought to have an R value of about 2.2.  This suggests that COVID-19 is moderately contagious, and therefore according to TCM should generally only tend to infect those with weaker immune systems.

The second symptom is dry cough, which gradually leads to the third major symptom: difficulty breathing. A dry cough means that Dampness is not a major factor for most patients.  However, without further symptoms it is difficult to assess which pathogenic factor is responsible, since Heat, Cold, Dryness and Wind can all lead to a dry cough. Furthermore, for severe cases, this can lead to pneumonia and potentially acute respiratory distress syndrome. Post-mortem samples taken from a 50-year old male patient from Wuhan were extracted from the lung, and examination showed bilateral diffuse alveolar damage.  Alveolar damage suggests the body wasn’t able to get enough oxygen into the bloodstream, which leads to hypoxemia and weakness.  This emphasizes that in addition to fighting off the virus, it is also imperative to strengthen the lungs.

Lastly, in addition to hypoxemia, some severe cases present with other complications related to the blood.  Some severe patients show problems with septic shock and dysfunction with bleeding and clotting.  From the TCM perspective these blood conditions can be categorized as Blood Deficiency, Blood Stagnation and Toxic Heat.  These all need to be considered when formulating prevention or treatment plans.

Prevention

Considering that the virus attacks the lungs and immune system, it is essential to bolster the lung function and the immune system in general.  In order to do this, TCM tonifies the Lungs and Spleen with a well-known formula called Yu Ping Feng San.  The three herbs in this formula are Huang Qi (Astragalus), Bai Zhu (Atractylodis Rhizome), and Fang Feng (Saposhnikoviae Root).  Together, these herbs boost the immune system and digestion, thus warding off external pathogens.  From a western perspective, evidence has shown that astragalus inhibits avian infectious bronchitis caused by avian coronavirus.

Secondly, because some cases point to weakness in or attacks at the Shao Yang level, the second arm of this TCM prevention strategy is to proactively clear the shao yang level with a classic formula called Xiao Chai Hu Tang.  This formula can clear any pathogenic factors from the Shao Yang level, and in smaller doses can do so preventatively.  The two primary herbs in this formula are Chai Hu (Bupleurum Root) and Huang Qin (Scutellaria); while one clears the exterior the other clears the interior, particularly clearing the upper torso and chest. From a western perspective, Chai Hu and other plants in the same genus have been shown to inhibit flu viruses, Hepatis C virus, and others.  Furthermore, current research from Cell Research has shown that in vitro treatments of chloroquine have been effective at treating COVID-19.  Chloroquine is traditionally an antimalarial drug, and Xiao Chai Hu Tang is a common TCM treatment for malaria.

Treatment

If patients have already contracted the disease, the above two formulas are not sufficient; Xiao Chai Hu Tang can be continued, but it is necessary to combine it with other herbs.  Since the primary complication of COVID-19 is pneumonia, which usually manifests as a form of heat, it is important to clear the lungs either preventatively or curatively.  Some common syndromes that more serious COVID-19 patients at this stage could present with include heat aggregating in the lungs (邪热壅肺), heat closing off the lungs (邪热闭肺), internally closed while externally failing (内闭外脱). However, this diagnosis would have to be done on a case-to-case basis due to individual symptoms and signs, such as pulse, tongue and other secondary symptoms.  But as an example, one could include herbs like Sang Bai Pi and Di Gu Pi if the patient presented with Lung Heat symptoms, especially since Di Gu Pi also clears Heat at the Blood level.  TCM often treats patients with the same disease differently based on their individual symptoms, progression of the disease and the patient’s constitution.  And of course dosage would need to be adjusted accordingly as well.

To learn more about TCM prevention and treatment strategies, or about how TCM can help you improve your health in other ways, feel free to contact the authors of this article: Dr. Steven Wong (steven@yellowmountainclinic.com) and Dr. Melati Stevens (drmelati@herb-and-legend.com).

References:

  1. https://www.healthline.com/health/r-nought-reproduction-number
  2. https://www.who.int/csr/sars/en/WHOconsensus.pdf (p.27)
  3. https://www.who.int/docs/default-source/coronaviruse/who-china-joint-mission-on-covid-19-final-report.pdf (p.10)
  4. https://www.who.int/docs/default-source/coronaviruse/who-china-joint-mission-on-covid-19-final-report.pdf (p.5)
  5. http://www.chinanews.com/sh/2020/01-20/9065162.shtml
  6. https://www.ncbi.nlm.nih.gov/pubmed/29170045
  7. https://www.ncbi.nlm.nih.gov/pubmed/30203768
  8. https://www.ncbi.nlm.nih.gov/pubmed/29039946
  9. https://www.ncbi.nlm.nih.gov/pubmed/28314599
  10. https://www.ncbi.nlm.nih.gov/pubmed/30920421
  11. https://www.nature.com/articles/s41422-020-0282-0.pdf
  12. https://www.zhihu.com/question/367393092?from=groupmessage

The Season of SADness

by | Feb 27, 2020 | General Wellness

The Season of SADness

Winter. It’s a beautiful time of year. The first big snowfall of the season is often magical and lends to feelings of nostalgia from winter memories of our youth. However, with the coming of beautiful winter days, we often lose sunlight, and with the loss of sunlight, sometimes comes emotional imbalances. 

In Traditional Chinese Medicine, the winter months correspond to the Water element. The water element is associated with fear, and can manifest in different ways within the body. Excessive feelings of fear tends to injure the kidneys, and when the kidneys are deficient, energetically, we may see symptoms such as:

  • fatigue
  • shortness of breath
  • low back pain
  • knee pain
  • general feelings of weakness
  • anxiety
  • urinary retention problems
  • high blood pressure
  • inflexibility and resistance to change

While the majority of these symptoms may be rooted in the physical manifestations, the more emotional aspects of wintertime often tend towards sadness. And while “sadness” is typically associated with the Autumn season in Chinese Medicine, clinically, we’ve found it more abundant in the wintertimes, when the darker days and fewer sunshine hours truly start to take effect. Feelings of sadness are a normal part of life. However, when an individual experiences sadness significantly during the darker months, and not at all during the sunnier months, this disorder is categorized slightly different, due to its recurring pattern tied with the seasons. It is fitting, thus, that the official name for people who experience feelings of sadness and depression in the winter, for a pattern of at least two consecutive winters in a row, is Seasonal Affective Disorder, or “SAD.” 

Seasonal Affective Disorder is characterized by the typical symptoms of feeling depressed, along with feelings of hopelessness or worthlessness, low energy, wanting to sleep for very long periods of time (hypersomnia), changes in appetite (often towards over-eating), and possibly losing interest in activities that were once enjoyed. Seasonal Affective Disorder may affect anyone, but it’s typically more prevalent in women, in people between the ages of 15-55, and those with a history of the disorder in their family. Younger aged individuals have a higher risk of SAD than older adults, and the risk of getting SAD for the first time decreases with age. 

Treating SAD may thus seem like a complex problem; as they say, “You can’t change the weather!” Nor the seasons. Thankfully, there are several ways to combat the seasonal blues and stay more emotionally balanced through the winter months:

  • Light Therapy — as one of the primary causes for SAD are the lack of sunlight, light therapy has emerged as a way to combat the symptoms via exposure to artificial light. Patients treated with light therapy sit near or even work next to a device called a “light therapy box,” which gives off a bright, sunlight-like light that imitates natural outdoor light. Morning treatments are often the most effective, and sessions should last for a minimum of 20 minutes. Several models of light therapy boxes are available for purchase online, however, it’s best to consult with a healthcare provider before beginning light therapy to discuss cautions and contraindications, as well as the best way to engage in light therapy. 
  • Acupuncture — people with sad have been found to have trouble regulating a super-important neurotransmitter involved in mood: serotonin. Acupuncture treatments have a positive effect on mental health by affecting the nervous system pathways. Inserting the thin, filiform needles into the body can modulate a great deal of neuroactive components, which communicate to the brain using pathways of the afferent nervous system. The result is a significant increase in serotonin and endorphins, which boost moods and lead to increased feelings of happiness. 
  • Talk Therapy — often times, simply having a better understanding of why we are feeling the way we are gives us a sense of empowerment. Going to a psychotherapist and talking through emotions can thus be hugely beneficial. Psychotherapists may engage patients in Cognitive Behavior Therapy (CBT) in order to help identify and change patterns in thinking and behavior that are harmful or ineffective for the patient. They then work to replace these patterns with more accurate, liberating thoughts, and functional behaviors. Therapists may often work with the patients continuously as they begin to practice these new patterns of thoughts and skills in their daily lives. 
  • Vitamin D — people with SAD sometimes have a deficiency of vitamin D, which is normally attained from a combination of food and sunlight. For individuals who live in climates and seasons with fewer hours of sunlight, having too little vitamin D in the body is very common. Supplementing vitamin D is a fairly easy fix for this disorder, but speaking to a healthcare professional about ways to increase foods that naturally contain this vitamin may be even healthier and more effective than supplementation.

With the treatment options above, or some combination of them, often times Seasonal Affective Disorder can be manageable, or even resolvable. Practitioners at Herb + Legend can help with each of these treatments. If you or someone you know may be suffering from SAD, get in touch to book an appointment, and we can work to kick SAD’s butt together!

One Shot, Two Shot, Red Shot, Flu Shot?

by | Nov 12, 2019 | General Wellness

One Shot, Two Shot, Red Shot, Flu Shot?

Ah yes, it’s that time again. With summer clearly behind us as the weather here in Colorado and all across the country starts shifting to colder temperatures, we have arrived in the season of the flu shot. With a clear number of firm vaccine believers and a perhaps equally formidable group claiming the practice is speculative, it’s no question that the flu shot is certainly steeped in controversy.

Regardless of our personal beliefs on whether or not getting the flu shot is recommended or harmless, we can all get on board that the influenza virus is no joke. Every year, from the autumn months through the end of spring, the flu causes highly contagious epidemics around the globe. In the US alone, hundreds of thousands of individuals are hospitalized as a result of the flu. The virus attacks an individual’s respiratory system, causing moderate to severe symptoms in the nose, throat and lungs. While it generally resolves on its own, the flu can cause complications in certain groups of people, including children under age 5, adults over age 65, pregnant women and women up to two weeks postpartum, those with chronic disorders such as asthma, diabetes, heart disease, liver disease and kidney disease, and those with weakened immune systems. Complications can include pneumonia, bronchitis, meningitis, ear infections and even heart problems.

According to the Centers for Disease Control and Prevention (CDC), getting the flu shot is the most effective way to prevent an individual from becoming sick with the flu, and IF they do catch the flu, the flu shot may help to decrease the severity of symptoms, and may also make the entire flu experience milder and shorter in duration. The flu vaccine does contain part of a “dead” flu virus, which sounds questionable, but as science has shown, it is not possible to get the flu from the dead virus flu vaccine. The flu shot takes about 2 weeks to start working and boosting an individual’s respiratory system immunity, so it is possible to get a cold or flu-like symptoms directly after the injection.

Whether you choose to get the flu shot or not this year, there are ways that getting the shot can be less (and more) of a risk to you. Read on to learn more:

  • Get the flu shot only when you aren’t feeling under the weather — introducing any foreign compound into the body can challenge the immunity. Hence, getting the flu shot when you feel sick or overly fatigued may have more adverse effects than getting it when you are feeling healthy.
  • Get acupuncture before getting the flu shot to boost immunity — ideally, 2-3 sessions of acupuncture over consecutive days just before getting the vaccine can boost your immunity, reducing any chances of adverse effects. At minimum, try to get at least one acupuncture session in the day before your flu shot.
  • Avoid getting the flu shot if you have any allergic reactions to chicken egg yolks or egg whites — there is typically a small amount of egg protein in the flu vaccine, so talk to your healthcare provider about alternatives if you have sensitivities to eggs.
  • Avoid getting the flu shot if you have or have ever had Guillain-Barre syndrome — this fairly rare condition attacks the peripheral nerves, and the flu vaccine can trigger an attack; again, it’s very uncommon, but an important thing to note just in case you do.
  • Try to exercise directly after getting the flu shot — engaging in a work-out will increase blood flow and likely aid in the spread of the vaccine into your musculature more expeditiously. It need not be a rigorous work-out, but any form of calisthenics, yoga, pilates, or moderate weight-lifting will likely make you feel better afterwards.
  • Try to get the flu shot from a practitioner who uses the Z-track injection method — When a medication is injected directly into muscle, it is called an intramuscular injection. The Z-track method is a type of intramuscular injection technique used to prevent tracking, or leakage, of the medication into the subcutaneous tissue directly underneath the skin. By gently pulling the skin away from the injection site, a zigzag path is left after the injection is given, helping to seal the injection into the muscle. This will also help minimize familiar post-vaccine soreness in your arm.

Ready to get your flu shot? Start by booking your acupuncture session to boost immunity!