You don't need a "cleanse"

It's New Years, and you might be thinking about doing something nice for your body, the vehicle of your soul's expression that is so much more reliable than it ought to be, given how you treat it. Maybe you want to give it more exercise, or feed it better, or get more sleep, or more acupuncture! Those are all great ideas. But the wellness bloggers would have you believe that what you really need is a cleanse, or a detox. Something like Whole 30, or a juice cleanse, or a high-priced "detox" smoothie mix.

Your body, beautifully designed by nature to work in this world, comes with detoxification systems already built in. Your liver, kidneys, and skin are all capable of detoxifying on a regular basis. This process is continuous, whether you are "detoxing" or not, whether you are taking milk thistle or not, whether you are eating "clean" or not. It's just that sometimes we are taking in crap faster than our bodies can get it out, so we begin to feel unwell. To "detox," all you need to do is stop ingesting crap faster than you can get rid of it. That's how all those fancy cleanses work; they get you to stop eating and drinking crap for a little while, and lo and behold, you feel better.

You can "detox" any time you like. You're smart, you know what things you eat and drink are crap. Just lay off those things and eat real food and drink water for a few weeks and presto, you're cleansed. If you need more structure than that or want something more dramatic, I think Whole 30 is pretty good. Its staged approach, real food basis, abundance of recipes, and lack of anything to purchase make it the most appealing. There's no benefit to buying drink mixes or tablets or supplements that are marketed for "detox." If you have properly functioning organs, those will add nothing to your "stop eating crap" plan. 

An exception to "you don't need a cleanse" is people suffering from disease. There are medically sound approaches to serious detoxing that can be helpful, and should only be pursued under medical supervision by a licensed provider. But for the rest of us just feeling fat and sluggish from the season's overindulgences, it's a lot simpler. Just lay off the crap. Happy detoxing!

Chickens don't build skyscrapers: future anxiety and being human

Many of my patients have some degree of anxiety. Indeed, it is an anxious time in an anxious world. But some of us are prone to higher degrees of anxiety over the future. We may fear something bad will happen. We may fear we will fail at something important. We may fear letting other people down. The practice of mindfulness is recommended as a remedy for anxiety. Most anxiety exists in the future - it is a future fear emotion. Thus, practicing mindfulness, limiting your focus to this very moment and not allowing your mind to race into the future, effectively reduces future fear.

I was talking to a patient about his anxiety the other day, and he lamented that he couldn't be more like the animals, who seem never to suffer from future anxiety. I was struck by his comment because people are not animals. Why would we wish to be like animals?

It is true that my chickens do not give much thought to the future. They do appear to live primarily in the present moment. They eat when hungry, brood with the season, rest when they are tired, and flee when they are threatened. Even under threat, once the threat is gone, they return to normal fairly quickly. Narrowly escaping a hawk does not see them still cowering in fear even two days later. They appear to have an advantage in being able to let go their fears as threats pass. 

But chickens don't build skyscrapers. Chickens build nests in response to the arrival of nesting season. The nest is basic, easily put together by first selecting the right spot, shaping the existing materials with feet and beak, and then pulling some feathers from one's breast to make it soft and warm. The nest is intended to serve only one set of chicks. She will not use the nest again. She does not envision generations of chicks, many years in the future, using this nest that she is laboring to build. Nor do squirrels, for all their reputation as future planners, truly do much future visioning. Science has discovered that squirrels do not actually remember where they have buried anything. Rather, when they are looking for stored goodies, they randomly dig in places where it seems likely they might have put something a season or two before. 

Some animals do seem to possess longer vision. Termites and ants, for example, can build permanent colony structures that will last for generations, and are properly oriented to sun and earth to provide optimal conditions for habitation. One wonders, then, if ants and termites, like humans, are more prone to future anxiety because of this ability. Do the first ones to break ground on a new colony fret over whether they have the orientation just right? Do they fear their peers will die a horrible death if the colony collapses, making plain their ineptitude? Has anyone measured levels of cortisol in termites? 

People are capable of vast future vision. We envision the future not only for ourselves, but for our family, our friends, total strangers, and people who aren't even born yet. We design parks, thinking of the people who will use them for years to come. We do medical research, looking for cures because we can envision a future where people don't suffer from terrible diseases. We start foundations to remedy the ills of society because we want a future where all people have peace, sustenance, education, and justice. And we build skyscrapers, gleaming towers that must account for future weather, future populations, and the future of the materials with which they are made, long beyond the life of the builders. Our ancestors long ago built houses of worship to glorify God with materials that would far outlast themselves. Today we can still worship in them because someone years ago saw the future. 

My dear anxious friends, do not be too hard on yourselves. The thing that makes you anxious is also part of what makes you human. That ability to see the worst coming is also your great gift to lay foundations for future generations. 

My advice to the catastrophizers: indulge! Indulge that terrible fantasy! Most people who are anxious stop with, "Something bad might happen." That does not allow your anxiety to complete the cycle, and you stay stuck there. Instead, play it out. What bad thing could happen? Could a loved one die? Could you go bankrupt? Could you end up divorced? Or unemployed? What is the bad thing you see on the horizon? Now, what would you do?

What would you do?

This is a critical question. It allows you to reflect on your skills and support. The mistake we make when contemplating disaster is we assume we are completely ignorant, helpless, and alone. That is just not true. We are adults who have acquired tremendous knowledge of the world, many skills, and many social supports. We have people who love us, and social programs to help us. If your spouse died, you would go on. If you went bankrupt, you would go on. If you got divorced or lost your job, you would go on. You would endure, because you have already endured so much. You would take concrete steps to help yourself, because you already do that every single day. You are so much more competent and capable and loved and supported than your anxiety thinks you are. Take those thoughts to completion, so your heart can see that I am right.

To worry is human. To envision the future is human. To adapt, and to love, and persevere is human. God bless the beasts, but that is not our path. We have bigger things to make. 

Exercise and insanity - pain, masochism, and rhabdo

Grueling physical training used to be something only encountered in the military, and used as much for shaping the psyche as for shaping the body. In recent years, we have seen a rise in extremely demanding exercise regimens geared toward the general public. Workouts like CrossFit, P90X, and other high intensity training have become very popular. CrossFit, especially, brings with it a culture of "never too much" and working well beyond exhaustion. I've never understood the appeal of a workout that leaves you vomiting, but I thought it was just because I am not a big fan of hard work.

My instincts may be right. This article from the New York Times describes the rise of rhabdomyolysis among people participating in punishing workouts. Rhabdomyolysis, or "rhabdo" as it's known among healthcare workers and high intensity athletes, is a condition in which your muscle cells basically puke out their contents. It is a life-threatening condition, and people with rhabdo require a hospital stay to rescue their kidneys.

Is your workout really worth two kidneys?

"Pain is weakness leaving the body." This can be very true for proper physical training. The root principle of strength training is to push the muscles beyond what they can do. This causes microtrauma of the tissue, which stimulates it to build back stronger. Carefully exceeding your body's abilities is key to making gains. The important word is "carefully." When people are in a class or trainer situation and feel social or personal pressure to complete the workout no matter what, they put themselves at risk of blowing so far past the body's limit, they trigger rhabdo. 

It isn't the workouts themselves that worry me, it's the culture; the culture that says physical toughness is a critical skill, that destruction and pain are admirable pursuits, and that pacing, graduated efforts, and respecting one's limits are for the weak. What does this masochistic Darwinism say about us?

I oppose fundamentalism of any kind: religious or ideological. "All or nothing" is not an attitude that embraces diversity or is kind to a flawed humanity. Your body is made to follow the Middle Way: some food, some work, some play, some rest. Your body has safeguards for surviving extraordinary circumstances; they are not meant to be engaged on a regular, repeating basis. Your body sends you pain signals primarily as a warning that tissue damage is happening. If you feel a little pain, there's a little damage. If you feel a lot of pain, there is a lot. To exercise is to care for your body. Cherish the wonderful body that is carrying you through your life, respect its wisdom and honor its limits. 

Meditation is hard. You should do it, anyway.

Meditation is often lumped in with traditional Chinese medicine and other aspects of Asian culture. "Tai chi and meditation," or "yoga and meditation," or "exercise and meditation" are prescriptions we often see for the ailments of modern America. I am trained in meditation. I have practiced meditation. So why don't I push meditation for my patients, as many of my colleagues do?

I think meditation is hard. Most meditation techniques have as their goal the quieting of the mind and a ceasing of thought. Essentially, the goal is to have the mind and body be still together. The body is sitting quietly, and the mind is quietly not thinking. As someone with a very active mind, for me this is an effective form of torture. I have spent many hours trying, and failing, to reach any sort of zone with sitting meditation. I have slightly more success with walking meditation. Chanting in foreign tongues remains effortful for me, for the most part, so my mind is engaged with proper pronunciation and keeping up with the group. Failing over and over and over, the benefits of practice largely undetectable, left me unmotivated to continue practice.

Do we need such a narrow definition of meditation, though? We have mounds of research on the effects of meditation on both novices and skilled meditators. There is no denying the benefits. But are there options for those whose egos can't tolerate the parade of failure? I maintain the answer is yes. It is my assertion that the meditative state need not be limited to the thoughtless mind, but rather is represented by unity of mind and body. I think we can agree that multi-tasking and lack of mindfulness are problematic. Perhaps your body is doing one thing, such as preparing dinner, but your mind is doing something completely different, such as adding something to a mental shopping list. Bringing mind and body together for the single task of making dinner, and then later for the task of making the shopping list, is preferable for the cultivation of serenity. 

I have just described mindfulness, the practice of which is now a large industry in the western world. But mindfulness teachers encourage students to practice as much as possible, each action being mindful. It is a great spiritual practice, But how easy is it to sustain a perpetually mindful attitude? Not easy at all. More failure.

I've grown to appreciate making space in my life for meditative activities that come naturally to me; activities whose unforced outcome is unity of mind and body. I think most people have something like that in their lives, and it passes unrecognized, rather than as a necessary tool for restoration of mind and body. Some things that fit the description for me are weeding my garden. dancing, and the climbing gym. When I am weeding, I have a narrow focus. I am seeking and pulling some plants from other plants, persistently, and with great care. I am thinking no other thoughts. When I dance, I experience unity of body and music (if my game is really on), and there are no thoughts. At the climbing gym, any split of mind and body results in a fall, so the motivation to stay unified is high, even though safety gear makes the risk low. I have asked patients about such activities for them, and answers include cooking and baking, hiking, bike riding, making art or music, building something, housecleaning, and other activities. I believe these activities, things that one does naturally with unity of mind and body, qualify as meditative activity. Do you feel calm and focused during and for awhile after? You were probably meditating.

But what about the "quiet mind?" Don't you have to stop thought for it to be meditation? We know from functional magnetic resonance imaging (fMRI), that brains "in the zone" are different from brains working effortfully. Researchers expected that for people with a particular talent, more of their brains would be active during that activity compared to less talented controls. The opposite was found. Rather than recruiting more brain areas during the expression of talent, such as writing, or music, talented people in the zone recruited much smaller areas of their brains, and the rest of the brain was quiet. Think about that for a moment. The zone is exemplified by singular focus and lack of cognitive noise. Doesn't that sound like monks sitting quietly and thinking no thoughts? Doesn't that sound like a meditative brain? It does to me.

Since I began to recognize meditation as fundamentally a unity of mind and body, my pursuit and appreciation of such experiences is much more gratifying, and I am careful to make time for them so I can reap the benefits. Perhaps someday I will be a person who can sit still and have no thoughts. Age is carrying me that direction, I think. Until then, I will weed, and I will dance, and I will climb. What will you do?

Endangered species in Chinese herbal medicine

This article from Yahoo is making the rounds on the internet. Chinese officials seized a large amount of pangolin scales. Pangolins are severely threatened in China, but their scales are highly prized as a traditional medicine, therefore they are still subject to collection.

Called chuan shan jia in pinyin, pangolin scales are in the herbal category of blood invigorators. Also in that category are several powerful plant medicines that can substitute quite successfully for pangolin. In fact, the rich herbal traditions of the many regions of China means almost no medicinal is irreplaceable in its function. In light of the flexibility of the medicines, there is zero reason to continue to take pangolins for their scales. 

Animals aren't the only ones threatened by Chinese medicine. Some plants once numerous in the wild are now nearly extinct there, existing primarily in cultivation. American ginseng is threatened right here in the US. Modern American herbalism training typically includes instruction on morality in herbal medicine, and how to take plants responsibly and with concern for future generations. China must reckon with these issues now, or we risk the complete loss of some valuable plant allies. 

I have never used pangolin, rhino, or bear bile, and I never will. 

Happy holidays from Peninsula Family Acupuncture!

Greetings, neighbors! The ice and snow have been melted away by the rain, and the full swing of the holidays is upon us. Here at Peninsula Family Acupuncture, that usually means a flurry of appointment activity. People cancel because plans have changed, or something happens and they need an appointment urgently. People say they don't want to come in because they will have family visiting, and then they need to come in because they have family visiting. 

I am here to serve through the season. You can come when you're sick, you can come when you're stressed, you can come because you strained your back getting the tree. I'll sell you a gift certificate for that person who is impossible to buy for. You can bring your visiting grandma, and I'll see her, too. I'll be away from the office for a few days right at Christmas, but otherwise I am here my usual hours.

The darkest part of the year is a time of quietude in nature, and north-dwellers traditionally feast and celebrate to clear the gloom and bring back the sun. May you find peace and joy with your loved ones!


Online scheduling service change!

The online scheduler we've all happily used for a couple of years, Mediyak, is shutting down. I am very sad to lose this awesome service. However, the developer is letting it go to do other things. I have switched to Full Slate for online scheduling. Ultimately, it should offer the same functions and ease of use as Mediyak. However, all schedulers require some massaging to get them set up just right. Please use the system without hesitation. However, if Full Slate allows you to schedule something it shouldn't have allowed, I will contact you to change the appointment. Thanks for your patience!

Thoughts on the post-partum time

OK, this article made me mad. As if new moms aren't under enough pressure already, the subtext of this article suggests you should be ready to get back to your exercise program two weeks after popping out your kid.

Where to start with my objections?

1. The critical postpartum recovery time: Some traditional cultures, such as in China and Mexico, consider a new mother to be weakened for four to six weeks following birth. During this time, she mostly stays indoors, and receives nourishing foods, and her kin take care of her family, household, new baby, and her. The understanding is that the community is making an investment. Giving the new mother plenty of rest following birth will ensure she is well-prepared, mentally and physically, to care for her child. To abandon the new mother in her weakened state risks her health, and the health of the growing infant. In China, the womb is considered to be very vulnerable during this time as it is still open, and damaging influences, such as cold, can easily get in. The Chinese also understand that making and delivering a baby requires a huge expenditure of blood and energy, all of which comes from the mother. Failing to replenish this expense risks poor milk flow, psychological distress, and prolonged poor health. 

To suggest that running a few miles two weeks after delivering a baby is a worthy goal goes against this traditional wisdom, and places the mother (and by association, the child) at risk.

2. Sometimes athletes need to chill out. Seriously, y'all athletic types can get obsessive and treat your sport like a necessary drug, to the point where you ignore all that is sensible about your health. The gal profiled in this article tried to run a mere three days after having her child. That is absolute madness, in my opinion. She says she discovered it wasn't a good idea and listened to her body, but she probably thought she was hearing her body before she set out. My obsessive athletic patients often have this characteristic: unless the pain or fatigue is so bad they cannot move, it "isn't too bad" and they can do their sport. Anything worse than "not too bad" is "a severe emergency!" because they can't do their sport. There is a whole range of body sensations starting with mild discomfort or fatigue, through moderate pain that lets up on stopping an activity, to severe pain that prevents activity. Obsessive athletes can lose sight of these nuances and view their sport through an all or nothing lens. Suggesting to dedicated athletes that "if it feels o.k." they might resume training as soon as a couple weeks after having a baby is going to be perceived by some as a license to overdo it and cause injury. For the first four weeks, exercise should be pleasant strolls about the neighborhood, not three mile runs.

3. The pressures on expectant and new moms are out of control, and it makes me quite angry. Not only does medical science keep heaping upon expectant mothers that the health of their child is completely under the control of their choices even before conception, and thus any hiccup their child might have in development is squarely on them; not only do we now have competitive birthing, where new mothers feel shamed if they had to have a c-section or epidural; not only do we as a nation completely abandon new mothers socially and financially, leaving them alone with their infants in their own weakened state during a time when mother and baby should be lavished with care and attention; now we are heaping upon that pile a helping of guilt if the new mother doesn't feel ready to be a runner within a couple of weeks? "Well, the new mom in this article is back to running! I feel awful, but I should try. I'm sure I can do it." Yeah, and drop all the baby weight, and use only cloth diapers, and make all your own baby food, too. It is completely ridiculous. 

In my ideal world, every new mother would receive the four to six weeks of total care at home for herself, her infant, and her family that were traditional in China, and is still traditional in Mexico. I've heard so many stories from women who were left alone in the postpartum time. It can be very traumatizing, and can prolong recovery from the birth experience. The postpartum time is for resting, healing, and replenishing the huge expense of child creation. It isn't for putting on your running shoes and getting your mileage back up. 

"Do you do acupuncture for weight loss?"

I get asked this question a lot. Everyone by now is well aware of America's obesity epidemic. Many of us have been dismayed to see our formerly-trim silhouettes become rounder and rounder as time goes by. We hear from our doctors that "if you lose some weight," health concern A, B, or C will show improvement. 

It isn't so easy, though is it? We eat a little less. We exercise. We lose a pound or two of the thirty we should. Maybe we ramp it up with a serious diet and exercise program, and we lose ten or 15 pounds. Then family comes to visit, or it's the holidays, or we get sick and the program goes out the window and we gain ten pounds back. It's disheartening. So people come to my office with the knee pain, back pain, hormonal imbalances, creeping blood sugar or other complaints for which their physician has recommended weight loss, and they ask. "Do you do acupuncture for weight loss?"

It's a tricky question, more of a "yes and no." Some sources will lead you to believe that acupuncture causes weight loss. You can even find some studies to that effect. Some sources say there is a magical point that will suppress your appetite. Believe me, if there was, I would use it. So what does acupuncture have to offer people trying to lose weight?

First of all, let's discuss limitations. If you have a lot of weight to lose, and are eating a terrible diet with no exercise, acupuncture is not a magic bullet. Also, if you are of normal weight but aspire to a Hollywood-ready figure, you won't get much help from acupuncture. So let's talk about the bulk of people seeking help for weight loss: people who used to be thinner, but time got away and they got kind of fat. What can acupuncture do for those people? The simple answer is acupuncture can treat the underlying reasons for overweight. Let's talk about those.

1. Pain: People in pain aren't usually the biggest exercise fans. It may be that you aren't overeating so much as you are under-exercising due to pain. Acupuncture is well-documented in its ability to reduce pain. 

2. Mental health: Anxiety and depression can interfere with your ability to pursue a weight loss plan. Acupuncture can be a great aid to better mental health. 

3. Hormone imbalances: Thyroid, adrenals, pancreas and sex hormones can all contribute to weight gain. Acupuncture can be helpful for balancing hormones to make weight loss easier.

4. Stress: How does stress make you fat? Adrenals. When you are under stress, your cortisol levels go up. This causes your body to retain fat, and also gives you sugar cravings. Acupuncture is well-known for relieving stress.

5. Food cravings: If cravings for unhealthy foods derail your diet efforts, acupuncture can help take the edge off those.

6. Water retention: By the time you are obese, you may have not only fat but also water retention. Obesity can impair your circulation and make it difficult for your body to excrete excess fluid the way it needs to. Acupuncture can open the water passages to release excess fluid, depending on overall health and the presence of other conditions such as diabetes, lymphedema, or heart failure.

I hope this makes it clear that acupuncture alone dos not make a weight loss plan. Any weight loss plan needs components of dietary changes, regular exercise, and treatment of underlying conditions. Acupuncture is a great choice for those underlying conditions. The whole food conversation is too big for even its own blog post. Even whole books cannot contain the entire discussion on diet. I may attempt a shamefully abbreviated discussion on food in a future post. Meanwhile, if you would like to add acupuncture to your weight loss plan, come on in!

I'm teaching a seminar because I care about acupuncture

I love acupuncture, but I didn't use to. Years ago, early in my practice, I wasn't sure acupuncture worked. Sometimes I would think magic was happening, but often patients were just slowly improving, and I wondered if it was me or time that was making people better. I heard stories about amazing acupuncture feats, but I didn't think any were happening in my clinic. I started to feel disengaged from my practice.

Fortunately, I was saved by a chance encounter with Japanese acupuncture. While this certainly isn't the only effective style out there, it is the one that resonates with me and the one that I rely on. Learning Japanese acupuncture changed my life! All of a sudden, really cool things started happening in clinic. Patients got better. I could see they were better. And I've spent the last several years continuing my studies.

Discovering methods that work has renewed my passion for acupuncture. It has also highlighted for me how many myths about acupuncture are floating around in the Chinese medicine community - myths about point locations, what kind of stimulation you have to do, how to select points, and when to expect results. I started to see how these myths were holding us back. I began to envision a seminar for acupuncturists from all traditions that would delve into the mysteries of this amazing treatment modality.

"Skills for Effective Acupuncture" is the incarnation of that vision. It is designed for practitioners from all traditions who want to get better results from the treatments they are already doing. Watching the masters work, one can see unifying assumptions and techniques that make our teachers so effective. This lab class will provide an opportunity for participants to refine their point selection, needle technique, and patient evaluation skills to increase acupuncture efficacy. This is not a Japanese acupuncture class! Rather, we will work with what you already know. Demonstration and small group practice with feedback will allow you discover your personal needle mojo. Enrollment is limited so I can give everyone personal attention. Please join me to play with needles and rediscover magic!

For details and registration, click the Seminars tab. See you in class!

Did you get fat? I got fat. It's o.k.

Every year, media leads into the holiday season with a bunch of articles about weight. "Statistics show Americans gain an average of five pounds every holiday season. The problem? They never lose it." Or, "How to stay on your diet through the holidays!" How about this one? "Healthy versions of your holiday favorites!" 

Blech. I don't know about you, but I do not care about gaining a few pounds, did not plan to stay on my diet over the holidays, and have no interest in healthy versions of childhood favorites. My grandma's kolache calls for plenty of butter and sour cream, and my other grandma's pie, well... let's just say it's a good thing all the sugar is balanced by all the fat or your pancreas might just walk off the job in disgust. And I am totally fine with that.

See, I'm holistic in my approach to life. That doesn't mean I treat every ill with vitamins, or that I'm careful to meditate daily. (I should meditate daily, but just like you, my commitment flags.) I'm holistic in that the needs of my body do not trump the needs of my spirit or my heart in all situations. I'm holistic in the sense that I believe our pursuits require balance, Our physical activity needs quiet repose, our attention to work needs time and space for play, and our healthy food choices demand indulgence. If a happy life lies in the middle, which I think it does, then weeks of food penance should be rewarded with our season of feasting.

Did I get fat? Yes, I got fat. But I got fat on the kolache my grandmother made for every family gathering. I got fat on the pie that has now been in my family for generations. I got fat on the homemade and artisan-crafted sweet treats kind people thought to bring me. Yes, I got fat, but I got fat renewing the bonds of family and culture, letting down my self-denial for a few days to enjoy a slice of pie in front of the fire. I don't regret one bite.

Did you get fat? It's o.k. Now it is January, and we have to go back to work, and back to school, and we have to get our schedules back in order. We have to reestablish our discipline, and eat vegetables besides potatoes and yams, and go back to the gym. Do just a little more for a few weeks, and you will be back to your pre-holiday weight. But you will still be wrapped in the warm memories of the holiday season, and the strengthening of heart and soul that comes laden with a few extra calories. 


Now offering facial rejuvenation (with an introductory deal!

I hinted in an earlier post about something exciting following my return from Spain. I am pleased to offer acupuncture facial rejuvenation! I went to Spain in May to study with Takeshi Kitagawa of Japan, who pioneered his own style of acupuncture for facial rejuvenation. 

Acupuncture for facial rejuvenation is a great option for people who want to improve the appearance of their faces, but shy away from more extreme cosmetic procedures like surgeries and peels. The results are less dramatic than those procedures, so it is not a substitute. However, acupuncture may give you a reduction in the appearance of wrinkles, improved skin texture, and less sagging. See the "Facial rejuvenation" tab under "services" for more information.

I am seeking six people to participate in an introductory deal on facial rejuvenation. You will receive up to your first six treatments for a reduced price of $50 each. Some restrictions apply. Please contact me for more information!

An important discussion of athletic overtraining

In the July issue of Outside magazine, there is a very important article about athletic overtraining syndrome. The author describes endurance runners, those running marathons or ultramarathons. suffering from a sudden decline in performance, a breakdown of body systems, insomnia, and lack of recovery despite rest. While medical science may still be confused, in Chinese medicine the answer is obvious. It is an exhaustion of the (Chinese medicine) Kidney system.

I love my athlete patients. If any of them are reading this, they will recognize my standard reply, "Well, I am a couch potato, but I get it that you need to do your sport to be happy." Thing is, I have always worried for my patients who are endurance runners, or even who seem to be showing signs of injuries and still refuse to rest. For many runners, telling them not to run can be the same as telling them they must never have fun or feel good again. I would feel the same if someone told me I must never have another pastry. I get it!

Running increases cortisol. Walking, cycling, and other forms of exercise do not, or the effect is much less. There is something about running that stimulates the secretion of this stress hormone. Cortisol is made by the adrenal glands, a component of the Kidney system. Endurance runners are taxing that system. When it reaches the point of breaking down, cortisol goes haywire, the Kidney collapses, and you see the complex of symptoms documented in the article.

It is critical for dedicated athletes to respect the limits of their bodies. Recovery from adrenal exhaustion is complicated, protracted, and symptoms can persist for years. Acupuncture and Chinese herbs are a great asset to that recovery. Ideally, though, you will take a rest and get treatment before it reaches that point. Stay healthy, everyone!

We need to restore humanity to the workplace

I completely agree with the author of this piece in the New York Times. The author describes the recent trend toward ever-higher productivity expectations, 24/ 7 work contact, and shrinking workforces. I have been appalled by this trend for several years as I witness the stories my patients tell me about life at their workplaces. Where is the humanity of a 60 hour work week? How can it be called a vacation if you are both expected to respond to phone calls and e-mails AND no one covers for you while you are away? This has got to stop. 

Overwork in Chinese medicine damages the Spleen and eventually the Kidney, which can lead to a host of ills such as depression, insomnia, digestive upset, muscle tension, hormone imbalances, and more. I can treat those conditions with Chinese medicine, but what I wish I could do is give my patients a job transplant. I wish I could get them jobs that respect their humanity, that understand we are here not only to work, but also to play, be with family, and grow as human beings. 

I hope we are in an era that soon in the future will be regarded as the sweatshop era of the 19th century - a shocking system of human mistreatment and exploitation. If you have sick days available, take them. Vacation available? Take it. Life is too short. Clock out and live.

Post-partum depression

Buzzfeed today had a great cartoon about postpartum depression, or PPD. PPD can be a very debilitating condition for new mothers, and is treatable! Women still do not speak to each other enough about PPD, I think, and they do not share enough about the traumas they experience in the birth process. It's time to bring this out in the open, so women and families can get help and feel better. Treatment for PPD will be unique for each woman, but acupuncture and Chinese herbs can be helpful. 

Sugar may lower cortisol, which explains a lot

From the New York Times, a small study suggests sugar may lower cortisol levels. Cortisol is an important indicator of health. Cortisol needs to be neither too high, nor too low, and must also cycle according to time of day. If any of that is thrown off, we don't feel our best, and if it's way off, we feel terrible. 

When we are under stress, our adrenal glands secrete cortisol, and cortisol levels in the blood rise. In this small study, researchers found that people put under stress had lower rises in cortisol if they were drinking sugary drinks. This may suggest a physiological reason why so many of us reach for sugar when we are under stress. 

This doesn't mean sugar is a good treatment for stress! Overconsumption of sugar is tied to a host of chronic ailments, such as obesity, type two diabetes, and in sensitive people can cause mood swings and other undesirable effects. I am glad, though, to have a glimpse into the physiology driving that well-known reach for the sugar. Other options for lowering cortisol? Acupuncture, of course, mild to moderate exercise like walking or yoga, meditation, and some medicinals like ginseng. 

Women's rights during childbirth

The St James Ethics Center published a two part article from Australia giving contrasting opinions about women's rights to refuse medical interventions during their birth experience. In part one, a student doctor gives her pro-intervention viewpoint, and in the second a doctor gives her pro-choice perspective. It was very instructive to me to read these. I think the first part is very revealing about the thinking that drives high-intervention birth - the idea that the "how" doesn't matter nearly so much as the outcomes. Clearly this student doctor is coming from a place of wanting the best outcomes. Yet as the writer of part two states very effectively, this perspective is inconsistent with the experience of women giving birth. I think pat two raises an excellent question: rather than asking why do women refuse interventions, why don't we offer them care they don't want to refuse? Worth a read if you are planning or expecting a baby.

A busy life, a full life, stress and calm

This short piece from Huffington Post makes a good point about modern life. Everyone is so busy! People's lives are filled with work, drive time, classes, workouts, kids' activities, and so on. Many of my patients complain about a lack of downtime. Scott Dannemiller makes a good point about the busyness that is in our control, versus that which is not. He also makes a good point about how we frame that busyness for ourselves with our words and thoughts. I've reflected before that the excessive busyness that plagues many Americans is a product of wealth. You go to your workout because you can afford a gym membership. You drive your children to dance, music and sports because you can pay for all that. You have money to go to yoga four times a week, or take that ceramics class or weekend fishing trip. (Dannemiller points out that poor people suffer from the busyness of three jobs, which is not in their control, but our focus here is things over which we have control.)

Given that these things are in our control, how can we change them to make ourselves happy and peaceful? Dannemiller adjusted his words and thoughts. He opts to say, "Life is full" rather than "crazy busy". Living a full life sounds like much more fun to me than living a crazy busy one! How would your outlook change if instead of saying "busy", you said "full"? I think that is a stroke of genius, and I tip my hat to Mr Dannemiller.

Another option is to do less. Just do less. I have tried suggesting this course of action in the past, and patients tick off reason after reason why this, that, and the other activity can't be culled from the weekly schedule. Those reasons are 80% enjoyment, and 20% obligation, usually. And that is how we circle back to "full" rather than "busy". If 80% of the things that make us "crazy busy" are making our lives richer and more enjoyable, why do we talk like they are making us unhappy? 

As people with enough money living in a free society, we have the ability to change our lives. If you want more down time, make more downtime. If on reflection, all that stuff you do really does make your life better, then talk about it that way! We live in a city of amazing opportunity! No one could ever exhaust all the things there are to do, see and learn in Portland, Oregon. Take what you want, enjoy it for yourself and your family, and be happy!