Healthy Brain Habits

Here are some steps you can take to help optimize brain health and sharpen your memory:

Eat More Produce: Studies that focus on food and memory show that the more produce you eat, the better. One 25-year Harvard Medical School study of more than 13,000 women showed that the participants who ate relatively high amounts of vegetables over the years had less age-related decline in memory. Cruciferous vegetables (broccoli, Brussels sprouts and cabbage) and leafy green vegetables had the biggest effect on helping women retain their memory during the course of the study. In another study, the phytochemicals, anthocyanin (found in berries of all colors and cherries) and quercetin (found in onions, kale and apples), actually reversed some of the age-related memory deficits in laboratory animals.

Heart Health: A healthy heart makes for a healthy brain. Because oxygen and nutrients are carried in the blood stream, anything that impedes blood flow will starve those all-important brain cells. Review your blood pressure and cholesterol level. Know your numbers and if they are elevated, take immediate measures to bring them down.

Sleep: When we sleep, the brain has time to recharge. Studies show that 7-8 hours of sleep a night helps to strengthen memory. Acupuncture is effective at treating sleep problems, so please let us know if you are having trouble sleeping.

Exercise: Regular physical activity has been shown to decrease the risk of dementia and Alzheimer’s disease by about half. Exercise increases blood flow to the brain and helps regulate blood sugar levels; both of which improve brain function and memory. Aim for 30 minutes a day.

Challenge Your Brain: Keep your mind active and challenged. Brain function decreases with age. Studies show that cognitive exercise can improve blood flow to the brain. Spend at least 15 minutes each day on a mental exercise such as a crossword puzzle, journaling or learning a new language to slow memory loss.

Source: Qi Mail

Breastfeeding Support

Check out this great article in the NY Times about getting support for breastfeeding with a lactation consultant.

Integral to successful breastfeeding is good positioning, and someone like a lactation consultant will be able to offer you excellent advice and support with this. Some women also may experience problems with poor milk supply. Acupuncture has been shown in studies to be effective in increasing milk supply and offers women a drug free option. Acupuncture may also be effective in treating mastitis.

According to Traditional Chinese Medicine (TCM), insufficient milk comes from a disharmony in Qi, the flow of energy throughout the body. I generally treat women with low milk supply for spleen qi deficiency or liver qi stagnation. With spleen deficiency, the breasts are soft and milk production is inadequate, so we would work on tonifying. With liver stagnation (or obstruction), we would work to move the energy, which can help resolve mastitis. Either way, TCM is a great, drug-free and non-invasive way to support your body to produce more milk.

Winter: The Time To Nourish Your Kidneys

Here are some nutritional tips for Winter:

Water - The Kidneys are associated with the Water element. Drink ample water, at room temperature, throughout the day.

Kidney Shaped Foods - Black beans and kidney beans are excellent examples of kidney shaped foods that nourish and benefit Kidney Qi.

Blue and Black Foods - The colors blue and black correspond to the Water element of the Kidneys and are thought to strengthen the Water element. Include blueberries, blackberries, mulberry and black beans in your diet.

Seeds - Flax, pumpkin, sunflower and black sesame seeds relate to fertility and growth which is governed by Kidney Qi.

Nuts - Walnuts and chestnuts have been found to be especially effective for increasing Kidney Qi.

Vegetables - Dark, leafy green vegetables are the best choice for Kidney Qi. Other Kidney Qi boosting veggies include asparagus, cucumbers and celery.

Source: Qi Mail

Infertility and Celiac Disease

The New York Times has a great series of blog postings in the "Consults" section about Celiac Disease. Celiac Disease is becoming more common (perhaps as more people are getting tested) and can be a significant contributor to gastrointestinal issues and, more recently, is associated with infertility.

The most recent post answers the question: Can Foods Contribute to Infertility? Check out this post and others here.

Healthy Menstrual Cycle Tip #5: Physical Activity

Here is the last in our series of tips for a healthy menstrual cycle: Menses is a time to slow down and be more gentle. In general, you want more time for rest and this may mean adjusting your schedule. Take warm baths and get more sleep.

Moderate exercise is often helpful to ease premenstrual symptoms. Avoid strenuous physical activity before and during your period. This can deplete the body and create hormone imbalances. So before and during your menses do more stretching, yoga, tai chi, and other relaxing, gentle movements.

Healthy Menstrual Cycle Tips: During Your Period

In Traditional Chinese Medicine (TCM), we recommend some specific lifestyle changes around the time of your menses:

• TCM warns against cold, which contracts muscles and slows down circulation. During menses, we want the body to be warm to promote circulation. Try to avoid overexposure to cold and damp environments. Keep properly bundled up with warm clothing in cold weather.
• For those who experience menstrual cramps, a hot water bottle can be used nightly for a week before menses begins to help warm the uterus and prevent blood stagnation.

Food Tips During Menses

• Avoid eating cold foods including anything with ice - ice cold drinks, ice cream, ice cold popsicles, and frozen fruit smoothies.
• Raw vegetables are considered cold, so eat steamed/cooked vegetables instead of salads.
• Dairy products, including yogurt, cottage cheese and kefir, should not be eaten straight from the fridge. Let them sit for about ½ hour to reach room temperature before consuming. This is a general recommendation in Chinese Medicine, but it is especially important to avoid cold foods before and during your period. This is a great time for soups and warm teas.
• Eat regular meals at regular times, and include snacks if needed. Keeping stable blood sugars will help regulate hormones.
• Eat enough protein through meat, eggs, nuts, cheese, dairy foods, and beans. Minimize processed sugar and refined flour products to help reduce spikes in your energy level.