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.

FullSizeRender

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.

egon-schiele-autumn-trees-13127

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.

intuition 1

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.

Listen_to_your_body_it_s_smarter_than_you_-_LoveSurf

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.

IMG_0984

“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. 

“In short”

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.

yoga-pic

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?

timeflies

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.

IMG_2376 IMG_2375

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

crow_heart_final

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

Summertime Self Care: Chinese Wisdom Made Local

sc0015db4e_2Chinese Medicine philosophy considers the summer the most active (yang) time of the year. You get up early, go to sleep late, and generally feel pretty good with all that sunshine. Summer is associated with joy, the heart, fire, outward expression of energy,  movement and activity. It is the manifestation of all we have cultivated in the spring time — the tomato plant that I planted in early spring is already bearing fruit, because it has had sunshine and I have watered it.

IMG_2388

Many of us play hard and work hard in the summer, precisely because there is more daylight and we have more energy. However, there is one thing acupuncturists, body workers, and massage therapists are painfully aware of…not many people are invested in self care in these months. They are busy flying off to all corners of the earth, attending parties, playing outside, and celebrating.

a26a9df71d3bc385e42007244ff597c2

All of which is great. But the mind-body is not really getting a similar vacation. In fact, we are expecting more of it. So, when colder winds begin to blow in the fall, our clinics are filled to the brim with coughing, sneezing, exhausted people! This summer hangover can be prevented!

sc00157ba4_3_2

Simply put, taking care of yourself in the summer leads to a healthier you in the fall.

A 2,000 year old Chinese medicine classic, the Huang di Nei Jing, shares words of ancient wisdom about healthy living in summertime, still applicable today:

“One may retire somewhat later at this time of year, while still arising early. One should refrain from anger and stay physically active, to keep the skin breathing and to prevent the qi from stagnating. One can indulge a bit more than in other seasons, but should not overindulge. Emotionally, it is important to be happy and easygoing and not hold grudges, so that the energy can flow freely and communicate between the external and internal. In this way, illness may be averted in the Fall… Problems in the Summer will cause injury to the heart and will manifest in the Fall.”

Here is a list of some easy, health promoting things to do for yourself while you are enjoying the longer, sunny summer days:

  • Be active and get some exercise. Twenty minutes a day of walking, yoga, tai chi, meditation, or similar low impact activities are wonderful to add in to your daily routine.

yoga-pic

  • Have fun, but stay balanced (don’t overindulge in drinking, exercising, sunshine, parties, travel…etc. Moderation, as always, is the key!)
  • Forgive, lighten up, let some things go.
  • Eat seasonally. There is a lot of fresh produce at this time of year to enjoy!
  • Hydrate often (lemon, mint, and cucumber infused water is a great choice to cool you down)

603608

  • Include lighter, less greasy foods in your diet
  • Foods to keep you cool and balanced:

Cilantro, mint, dill, cucumbers, watermelon, peaches, apricots, cantaloupe, spinach, watercress, seaweed, bok choy, broccoli, sprouts, chinese cabbage, snow peas, mung beans

Stock up on seasonal, local foods at your Local Farmer’s Market, or grow your own!

IMG_2393

Here is a list of Farmer’s Markets in the East Bayhttp://edibleeastbay.com/farmers-markets/

Growing a garden in Alameda county, month by month:  http://acmg.ucanr.edu/Your_Garden,_Month-by-Month/

Vegetable Gardening for Dummies: http://www.eastbayexpress.com/oakland/vegetable-gardening-for-dummies/Content?oid=3198410

Create a Greywater system for your garden: http://www.ci.berkeley.ca.us/ContentDisplay.aspx?id=45756

IMG_2390

Local (East Bay) yoga studios, tai chi, qi gong, and meditation classes:

postersample

Namaste yoga studios: http://ilovenamaste.com/

Yoga Tree: http://www.yogatreesf.com/locations/telegraph.html

Adeline Yoga Studio: http://www.adelineyoga.com/

Square One Yoga: http://www.squareoneyoga.com/

Tai Chi Chuan Berkeley: http://taichichuanberkeley.com/

Meditation, Qi Gong, Classes, and More: http://berkeley.shambhala.org/programs/

East Bay Biking, Walking, Hiking:

1169773797_q4J2U-M

Bicycling and Walking maps in Berkeley: http://www.ci.berkeley.ca.us/Public_Works/Transportation/Bicycling_and_Walking-Maps_and_Guides.aspx

East Bay Regional Parks: http://www.ebparks.org/parks

Best Botanical Gardens in the East Bay: http://sanfrancisco.cbslocal.com/top-lists/best-botanical-gardens-in-the-bay-area/

DSCN0391

In between all that good local food, yoga, hiking, biking, traveling, and celebration, make time to get some acupuncture to help you chill out, cool down, refresh, and revive. Sometimes taking a break means you will have more energy to actually enjoy yourself.

IMG_2375 IMG_2376

http://crowheartacupuncture.wix.com/crowheart

crow_heart_final