My Top 7 Tips for Better Health (& Happiness)

Some people make resolutions to improve their health on New Year’s Day. We all know that by January 3, most of those pledges go out the window. In my opinion, the dark, colder days of winter are not very inspiring. I encourage you to take advantage of the energy of summer to put some new habits into place; the longer days, warmer weather, and increased social interaction just make it easier.

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Here are my top seven suggestions for the most important behaviors that can lead to a healthier, happier you:

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1. Increase your pure water intake. A lot of people complain they don’t like water, or they don’t feel thirsty. Your desire for water will increase once you increase your water intake. That means it’s hard at first, but will get easier. And please don’t drink ice water! Room temperature or warm water is easier on your digestion. Ice water and cold water will eventually weaken your digestion.  Every system in your body needs a lot of water. If you’re not drinking at least eight 8-ounce glasses of water every day, please increase your water intake. And, yes, you’ll be using the bathroom more often. But the benefits are worth it (benefits of drinking water).

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2.  Manage your stress. Life is not perfect and will never be perfect. So the best thing to do is be prepared to deal with stressful situations. Because they happen. There are many practices that can help to ease our stress response. Chocolate, Facebook, and wine are some go-tos, but in the long run they make things worse. Better choices? First, giving yourself permission to take care of yourself. I think this is one of the biggest obstacles. It’s almost as though because the world is so full of suffering, and we all can be so hard on ourselves, we think something is wrong if we’re not suffering all the time, too. It’s the oxygen mask on the airplane thing – you’re no good to anyone else unless you’ve taken care of yourself first.

So, pick something that you feel good about doing. Don’t be afraid to try something new. In the Bay Area we have a lot of great options— classes for yoga, meditation, tai chi, qi gong; places to go swimming; good weather to walk, run, and bike in.  Many beaches and parks–nature is a great healer. And of course we have the internet with a lot of how-to videos that can help with any of these things. But please don’t get lost in your computer. If you’re curious about meditation, but it sounds scary, here is a good guide to demystify it and make it more approachable by explaining the different types: meditation types.

 

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3. Eat more vegetables. Preferably vegetables that are in season (it’s the Chinese Medicine way, and makes sense no matter how you look at it), and organic (who needs pesticides? not me.). Like cold water, raw vegetables are harder to digest. Some raw vegetables are fine, especially in the summertime, but the majority of your vegetables should be at least slightly cooked so your body doesn’t have to work so hard. The vegetables with the most benefit are greens. Rule of thumb: half your dinner plate is vegetable matter, and you eat a variety of colors – green, red, orange, yellow. The contents of your dinner plate can be beautiful. I don’t recommend juicing – it removes all of the fiber and leaves you with a whole lot of sugar.

4. Move your body more. In Chinese Medicine there is a tenet that stagnation equals pain. So, your body needs to move to keep its tissues, tendons, muscles, and bones healthy. At the very least, rotate your joints. Shoulder rolls, hip circles—slowly go through the range of motion for each of your joints. And walk. How about dancing? A sedentary lifestyle causes a host of problems. That said, I don’t recommend extreme sports. And I’m not talking about being Iron Man. I’m talking about taking the stairs, walking the dog, and not sitting at the computer for a full hour without getting up. If you’re allergic to exercise, sign up for a class at your level that might make it fun. Or find a friend who wants to exercise with you. And watch this video. It’s the most important health video I have ever found:

most important health video ever

 

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5. Make sleep a priority. If you’re sleeping less than six or seven hours per night, get more sleep. If possible, go to bed earlier or wake up later. The recommendation in Chinese Medicine is to be asleep by 11 pm so your body can restore itself. If you have trouble falling asleep, staying asleep, or waking up too early, there are things you can do. First, practice good sleep hygiene. (Here are a few recommendations for good sleep hygiene: sleep hygiene.) Second, herbs and acupuncture will probably help. Third, good dietary habits, exercise, and stress management will help too!

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6. Remember to laugh. Funny movies, funny friends, puppies, children….remember the things that make you smile and laugh and seek them out. Forcing yourself to smile actually helps sometimes too. When my husband and I were dealing with a particularly stressful situation a few years ago, I heard that forcing yourself to smile can actually work. So I made him force smile with me. It’s such a ridiculous thing to do with someone, that despite the hard situation we were in, it actually worked to get us to laugh and to ease the tension. (The force yourself to smile study is here) And by all means, remember to balance your intake of bad news with good news, music, cat videos, stand up comedy, and simple silence.

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7. Tell Frances this list is way too long and then choose just one thing from it. Choose the thing that sounds the easiest, or the most fun, or maybe is the change you most need to make, and commit to it. Remember, “Better is the enemy of good.” You do not need to be perfect! Trying to be perfect can ruin everything. Doing something good is good enough!

Much love, and thanks for reading.

Raising a glass of water to your health,

Frances

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Moving Into Yourself in the Fall (Your body is talking to you…are you paying attention?)

The older I get the faster it seems time flies. It’s hard to believe the summer is coming to a close and it’s already September. Hopefully summer has been a time for you to be outdoors more, spend more time with your family and friends, enjoy all the fresh summer produce — especially the delicious watermelons this year! — and get back in touch with your body.

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For some people, though, summer gets very busy with kids, parties, travel…filling the long days with a whole lot of action and little self care.

During fall it’s time to wind down and to begin turning your attention inward a bit. If the heat and activities of the summer were too much, it’s can also be time to do some repair. I hate to mention it, but cold and flu season are just around the corner and will go a lot better if you put the right building blocks in place to prevent getting sick. That makes September and October prime time to put yourself in the best health possible…before flu season hits, and before the temptations and busyness of the holidays.

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That makes this the perfect time to share a string of five odd words that changed my life, and the way I look at prevention of disease. I stumbled on these words while helping my mentor to organize his computer files a few years ago. The document contained only these words, with arrows between them, and no explanation. It said, simply:

“Disattention=> Disconnection=> Disregulation=> Disorder=> Disease”

After reflecting on those five words, it was like finding the rosetta stone to the true origination of most diseases. It begins with “disattention” — being too busy to check in and take note of how you’re feeling and responding appropriately.

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As an acupuncturist I see a lot of conditions that are preventable, but which have become chronic or severe. Prevention is a lot easier, and more pleasant, than living with chronic or serious conditions. At the first signs of something being “off” — whether it’s your mood, energy, appetite, digestion, or a new ache or pain — is the very best time to get treatment. But noticing these first signs involves taking time to connect with yourself and checking in to see how you are feeling. I recommend even just one minute each day to close your eyes and turn inward and scan your body, check in with your thoughts and feelings, and see how you are doing.

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You could do that right now.  Close your eyes and slowly move your attention through your body from head, neck, shoulders, abdomen to your legs and feet. That’s a physical check. How do you feel? Is anything bothering you? What is it? Where is it? What do the areas of discomfort need in order to feel greater ease and health? It’s important to ask what you need to feel healthier, instead of just to feel “better”….because sometimes what might make us feel “better” (in the short term) is a tub of chocolate ice cream. There is definitely a place for chocolate ice cream, but the goal here is discovering what health promoting behavior is needed. Your body is smart. It will know, or at least know what is making it feel so lousy.

You can also tune in to your heart, emotionally, get quiet, and see how you are feeling. This can be easy for some, who have strong body or emotional awareness, and will take more practice for others. Treat what you find with respect, as you would a friend. Just notice your emotional state.

This “check in” can be very brief. But learning to pay attention is the first step on the path of well being.

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“Disconnection”

“Disattention”, or ignoring, your body/mind/emotions can lead to a “Disconnection” from yourself — when you ignore your needs you are likely to stop addressing them in a positive way, and are more likely to take on behaviors that aren’t necessarily in your best interest — eating too much, sitting too much, not getting enough quiet time, not laughing enough, etc. Being disconnected allows the unhealthy behaviors to take root.

“Disregulation”

After ignoring your needs for awhile, your system goes into a state of “Disregulation.” Disregulation can be thought of as mildly to moderately noticeable symptoms, like a slower metabolism, feeling too hot or too cold, a change in appetite, lower energy, and a range of “weird” symptoms that a doctor might disregard (like a lump in your throat, or feeling crabby more frequently, for example). It’s really nothing serious, but you find yourself thinking that maybe you should improve your diet, or exercise more, or get more sleep. THIS IS THE PERFECT TIME to increase your self care and prioritize healthier habits. Changes in habits require support and commitment.

“Disorder”

After some time of disregulation, “Disorder” ensues. Disorder can be thought of as a problem. You have pain quite regularly now in some area of your body, or you’ve gained too much weight, or your blood sugar is pre-diabetic, or you have insomnia regularly, high blood pressure, depression, etc. These are physical, mental, and emotional disorders that are now regularly interfering with your sense of well being or impacting what you are able to do.

THIS IS AN ESSENTIAL TIME to address your health with regular self care and support. This is also the point where herbs and nutritional supplements can make a huge difference in turning things around to prevent more serious chronic diseases.

“Disease”

When your mind/body is disordered for long enough, you may develop a serious disease. For example, a sensitive stomach and long term stress can turn into acid reflux, which can turn into Barrett’s Esophagus, which can turn into cancer over the long haul. Or years of ignoring mild back pain turns into degenerative disc disease which may result in surgery and long term physical limitations. Years of eating too much sugar and not getting enough exercise can result in diabetes and kidney disease.

All disease starts somewhere. Because our bodies are quite resiliant and the changes over time are subtle we gradually grow used to feeling bad and don’t really notice what is happening. What is happening is that disease is being born. 

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In short, not paying attention to yourself can lead to disease — whether it’s just a cold, or something more serious like stomach ulcers, infertility, diabetes, arthritis, panic attacks, cancer.

Pay close enough attention to your body/mind everyday that you build good habits and get the care you need when something seems off.  Rest when your body asks for it, eat when you’re hungry, and stretch when you’re feeling tight. Prioritize your wellbeing.

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There are signals our bodies give before reaching significant illness and chronic disease. Our bodies communicate with us (or at least try to). The primary key to staying well is listening to what our bodies are telling us, and CARING about what they have to say.

Once you begin regularly paying attention, the pathway to good health looks like this:

“Attention=> Connection => Regulation => Order => Ease”

Paying ATTENTION to how you feel will lead to CONNECTION (to your mind/body) so you begin to give your body what it really needs (sleep, good food, exercise, laughter, etc.). When your body has what it needs, there will be REGULATION of your systems and symptoms (making necessary changes and gettiing care) and this leads to ORDER, or everything running pretty smoothly. When your mind/ body has order, the result is EASE!

We don’t just wake up one day with Type II diabetes. Hypertension does not usually occur overnight. Ulcers don’t come from only one day of worrying and eating poorly. These, and other diseases, are the result of long term imbalances that once began as minor discomforts that went unnoticed and unaddressed.

This fall, I can help you to work on rebalancing that which is already off-kilter, and helping to prevent disorder by reducing stress, strengthening your immune system, and keeping things flowing smoothly. 

There’s no time like the present, eh?

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May you find true wellbeing. 

Crow Heart Acupuncture and Herbs has two locations in the East Bay: the Rockridge neighborhood of North Oakland, and on the Albany / Berkeley border just off of Solano Avenue.

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Make an appointment:

Website: https://www.crowheartacupuncture.com

Email: crowheartacupuncture@gmail.com

Phone: 510-919-5689

Here is a Mindfulness Quiz from UC Berkeley’s Greater Good Science Center. It’s a good start on the path to paying attention–and look around on their website for other tips on how you can be more mindful of yourself!

http://greatergood.berkeley.edu/quizzes/take_quiz/4

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“Our body is precious. It is the vehicle for awakening. Treat it with care.” — The Buddha

Re-energizing New Year’s Resolutions: inspirational videos, blogs, and websites to keep you on track!

“And now we welcome the New Year. Full of things that have never been.”
— Rainer Marie Rilke

If you made any New Year resolutions, this is the week that things can begin to break down. It’s normal to waiver on new habits. Start fresh and recommit. YOU ARE WORTH IT!

If you are someone who doesn’t make New Year resolutions, now’s a great time to set a new health habit into motion anyway. Spring is just around the corner (which will give your body more energy to make change) plus the Chinese New Year on February 19 gives you another chance to make a New Year Resolution.

Not ready to jump into a new habit? Here is an easy way to start thinking about improvements you might want to make in your life…some of my favorite videos, blogs, and links that provide inspiration for better living.

Don’t watch them all at once – this is a blog post to keep returning to whenever you need some inspiration or a lift in spirits, or a new healthy recipe for dinner.

Getting onto a healthier and happier path can be as simple as starting with these links. Happy web surfing!

WALKING and EXERCISING:

Doctor Mike Evans on “Sitting Disease”:

Doctor Mike Evans on Taking a Walk:

STRESS– (We all have it. It’s how you deal with it that counts.)

Improving Your Response to Stress — an AWESOME video!:

Kelly McGonigal on how to make stress your friend:

Jill Bolte Taylor, a neuroanatomist, discusses what she discovered about peace as she was having a stroke. One of the best TED Talks ever!:

The benefits of smiling – an informative, funny, and helpful TED Talk by health researcher and entrepreneur Ron Gutman:

EATING!:

World’s Healthiest foods — look up all the great benefits of the most nutritious foods you can eat:

http://whfoods.org/

The Amazing Benefits of Bone Broth Soup:

http://nourishedkitchen.com/bone-broths-adrenals-bones-teeth/

Easy Bone Broth Soup recipe:

http://nourishedkitchen.com/perpetual-soup-the-easiest-bone-broth-youll-make/

A blog by one of my former teachers, Nishanga Bliss, with recipes. Includes a lot of great information about fermentation, and dietary recommendations from a Chinese Medicine point of view:

http://gastronicity.blogspot.com/

The world’s most irreverent blog about healthy eating (warning, this guy swears A LOT but has some great recipes!):

http://www.thugkitchen.com/archive

Huffington Post list of ten best healthy eating blogs:

http://www.huffingtonpost.com/2014/06/09/healthy-food-blogs_n_5460940.html

Chinese Medicine Dietary Tips:

http://www.huffingtonpost.com/mika-ono/5-healthy-eating-tips-fro_b_632977.html

Chinese Medicine Recipes:

http://ancientwisdommodernkitchen.blogspot.com/

EMOTIONAL WELL BEING:

The benefits of being vulnerable, a humorous and helpful talk by Brene Brown:

The Habits of Happiness, advice from a French Buddhist monk:

Happiness and Its Surprises — a summary of research about what it takes to be happy:

UC Berkeley’s Greater Good Science Center – wonderful research on happiness, health, gratitude, compassion, empathy, altruism, forgiveness and mindfulness:

http://greatergood.berkeley.edu/

On Happiness and Gratitude, talks and videos by Catholic Benedictine monk David Steindl-Rast:

MORE INSPIRATION:

A second list of inspirational TED talks to have during times when you need a boost:

http://greatist.com/health/TED-talks-inspiration

List of top Diet, Exercise and Healthy Living Blogs to keep you on the right track:

http://greatist.com/health/must-read-health-fitness-blogs

For more support with your health goals, make an appointment at Crow Heart Acupuncture & Chinese Herbs:

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Call to schedule 510-919-5689, or email for more information crowheartacupuncture@gmail.com

“When I let go of what I am, I become what I might be.”
— Lao Tzu

“Our body is precious. It is the vehicle for awakening. Treat it with care.”
— The Buddha

Ready to form a new habit? For an easy plan, take a look at my most recent blog post:

https://crowheartacupuncture.wordpress.com/2015/01/11/66-days-goals-into-habits/