My Top 5 Foods for Winter Wellness + a recipe!

Here it is, my definitive list of excellent foods to keep you happy and warm during the freezing winter months.

Fennel - The seeds, bulb and fronds of fennel all feature heavily in a good winter diet. Fennel is warm and pungent, it moves blocked energy and strengthens a weak stomach, so can be used as a digestive aid. Try making a delicious salad dressing with ground fennel seeds, olive oil and vinegar!

Cinnamon - Warm, pungent and sweet, cinnamon is a hero when it comes to warming the body and getting rid of cold. It has warm and moving qualities, so is great for pain in the body, including period pain. Cinnamon is the first chinese herb we reach for at the very beginning of a cold, to quickly disperse the illness from the body and build our own protection. You can incorporate more cinnamon into your life by sprinkling it onto your morning oats, drinking it as a tea or adding it to stewed fruits and crumbles.

Ginger - Another hotty, ginger is pungent and warming, and is great for common colds, noisy coughs and noses, weak digestion after eating too many cold foods, and nausea. Ginger goes in everything! Try it in soups, teas, congees, stir frys, currys, steamed fish or grated fresh on salads.

Pear - The humble pear is the only food on here that is actually cooling. Pears have an affinity with the lungs, and are used in Chinese medicine as an expectorant. In winter we spend so much time under hot blowy heaters, that something cool and moistening for the lungs can actually be beneficial. In Chinese Medicine, the lungs are connected to the skin, so if the skin is dry, moisten the lungs (with pears)! My favourite way to have pears is stewed with lots of cinnamon to balance their cold thermal nature.

Sweet potato - Sweet potato is neutral in temperature, and sweet in flavour (obviously). Foods that are sweet and bland are perfect for building up weak digestive systems. Sweet potato is nourishing to the Spleen (in Chinese medicine the Spleen plays a big role in digestion). When your tummy needs a break from junk, treat it gently with some sweet potato. Sweet potato is delicious roasted, and can be added to most soups, stews or curries.

Recipe: Overnight oats
Here is my favourite, easy recipe for hot and delicious overnight oats:

1/2 cup steel cut oats
2 cups water
Cinnamon
Ground ginger
1 apple
Sultanas, extra spices optional

Rinse your oats, then add to a heat proof bowl or jug along with the 2 cups of water. Add a LOT of cinnamon and ginger. Chop up the apple and throw that in with the oats, add sultanas if you like as well.

Put the jug or bowl (not pour the contents, put the whole bowl) into a slow cooker - I put mine on top of a steaming rack, so that it doesn’t crack. Then add water into the slow cooker around the jug (like a double boiler) until it comes up to be about level with the water within the jug.

You can cook the oats directly in the slow cooker without the double boiler method, but it will stick around the edges and form a crust, so this is up to you.

I cook mine on low for 8 hours, but every cooker is different, so play around.

Serve hot with extra cinnamon, fruit, honey, milk and whatever else you like to have with your oats.

How to stay well as it cools down.

There is no doubt that the global level of stress is heightened right now, but while we may feel helpless, there are some things we can implement into our day to day lives to help mitigate this stress. The fundamentals of Chinese medicine can be beneficial in helping to build the body’s immunity and maintain a healthy wellbeing through challenging times.

These are some ways that you can start to look after your health and wellbeing in times of stress.

Sleep

Poor sleep is always the first thing I want to correct in any situation, as it is the root of so many deeper issues. In Chinese medicine it is said that night time is a restorative time when the energy and warmth of our bodies moves internally to rebuild for the next day.

If you are finding it difficult to sleep, here are suggestions to help your body prepare for rest. 

• Turn off all screens (and scary pandemic news) 2 hours prior to bed time, and try to ensure you are in bed at least 8 hours before you plan on waking.

• Avoiding eating late at night, and stick to foods with a lower glycaemic index (low GI), which release energy more slowly throughout the evening.

• Practicing meditation or gentle exercise such as walking or yoga, and avoid high intensity exercise in the evenings.

• If insomnia is a recurring issue for you, consider acupuncture and Chinese herbal medicine.

Exercise

Make time to exercise, exercise that involves deep breathing, or gets you puffing can help to strengthen the lungs, and ensure that oxygen is being circulated throughout the body.

Diet

Consider food as a part of your preventative medicine, and remember to stay hydrated. Warm, slow cooked foods like soups and stews are considered by Chinese medicine as the best for nourishing the body, as they are nutrient rich and easy to digest. This is particularly important as we move from Summer into the cooler months. Ginger, cinnamon, garlic and spring onions are both warming and have a dispersing action, which can help to circulate Qi in the chest and strengthen the lungs.

‘Damp’ foods such as dairy, bananas, and sweet or greasy foods can contribute to mucous production and congestion, so reducing intake of these foods can be beneficial. Foods that can help to break up mucous include ginger, garlic, pepper and citrus peels in hot water.

Support

It is easy to feel overwhelmed by the ongoing situation that we are all experiencing, re-entering life after almost a year at home has been difficult for some people. Take comfort in knowing that you are not alone, and reach out to friends, family and health professionals who can help support you.

Please feel free to reach out to me if there is anything I can do to assist you, or if you would like to discuss chinese medicine or acupuncture for your health concerns.

To find out more about what is measures are being taken to ensure safety in the clinic, click here. 

Rethink the way you eat.

While the term ‘medicine’ often refers to the treatment of disease that already exists, Chinese Medicine places a strong emphasis on the prevention of future disease by restoring the body to a balanced state. This prevention is achieved by harmonising all physical and emotional aspects of life. Food therapy and lifestyle alterations are as important as the acupuncture and herbal treatment in our Richmond clinic, and when a patient’s contribution at home collaborates with the work of the practitioner; the chance of a lasting outcome is greatly enhanced.  

The Australian Dietary Guidelines recommend the daily consumption of a variety of nutritious foods, in amounts that suit the energy needs of an individual, an idea that is common to Chinese Medicine. The consumption of whole foods, including a variety of vegetables and grains is at the core of maintaining and strengthening immunity. Choosing the right types of foods is important, and the excessive intake of saturated fats, added salt and sugar (found in many packaged foods), and alcohol should be limited.

The preparation methods of food should also be considered. As a general rule, a longer cooking time will concentrate the energy of the food, making it ideal for situations where lethargy, tiredness and digestive weakness are present. Avoiding any foods that can damage the body’s Yang (its essential warmth), including cold natured foods such as raw foods, iced drinks and cold dairy products will prevent putting out the ‘digestive fire’. All foods have an innate thermal nature, and adding warming foods like ginger, cinnamon and garlic can help increase the overall temperature of a meal.

Following a diet that changes with the seasons can enhance the energetic effects of foods and the way in which they act in the body. For example, the energetic nature of Spring is expanding, moving and sprouting, and therefore eating foods that are upward moving and slightly warming during Spring can help the body’s energy to rise from the internal, cold nature of Winter. The easiest way to eat seasonally is to buy fresh produce from a local source such as a farmers market, where the produce will be grown according to the seasons.

Tips for eating to optimise the digestibility of food:

1.     Eat slowly.
Eating slowly and listening to the body to know when fullness is felt are important in aiding proper digestion and preventing overeating and clogging of the digestive system.

2.     Keep chewing.
Properly chewing food is the first stage in achieving effective digestion. Foods such as grains and other carbohydrates should be chewed until liquid in form to allow full absorption of nutrients. Food that is improperly chewed is difficult for the digestive system to break down and absorb nutrients from, and can cause a feeling of heaviness and sluggishness.

3.     Eat regularly.

Eating at regular intervals, and avoiding eating late at night or overeating are important for the body’s ability to properly process food. Breakfast should be eaten between 7am-9am (when hunger arises), as this is the time that the Yang Qi (digestive energy) is most abundant, meaning digestion will be at its peak. Due to this, it is sensible to make breakfast a relatively large (but simple) meal, and dinner the smallest meal.

4.     Step away from the desk.
Eating should be treated as a task on its own. The body needs time to focus on the very important job of turning food into energy. Give yourself the time and the space to take a breath, and enjoy the food you are eating, away from the screen.

5.     Don’t eat late.

Eating close to bedtime can impact the quality of sleep, cause insomnia or restlessness, and can cause nutrients to remain unused by the body and become excessively stored. Try eating no later than 3 hours before bedtime to allow enough time for proper digestion.

Every person is different, and eating a diet tailored appropriately for the individual plays an important role in both the healing and prevention of disease. Don’t hesitate to contact Michaela to discuss your health condition.

Eczema, stop the itch!

About Eczema.

Eczema, or 'Atopic Dermatitis' describes chronic inflammatory rashes and itchiness of the skin. Eczema is one of the most common skin diseases, affecting roughly 20% of children, and 3% of adults. Eczema is often accompanied by conditions such as hayfever or asthma, forming what is known as the ‘Atopic Triad’.

Causes of Eczema.

Eczema is not contagious, nor is it life-threatening. However, the relentless nature of the condition can be debilitating. Itching throughout the night can occur, causing severe lack of sleep, and the appearance of the rashes can be distressing for the sufferer. Stress is considered a trigger of eczema, and the stress associated with the disease can often further perpetuate the condition.
From infancy to adulthood, the appearance, location and severity of the rashes may vary. Itch is common in all cases, and can lead to intense scratching, causing the skin to thicken, and alter in appearance.

While the exact cause of eczema is unknown, certain triggers may include:
- A family history of eczema, asthma or hayfever
- Foods - dairy, wheat, citrus, eggs, seafood, nuts, alcohol and certain food additives
- Stress
- Allergens, such as dust mites, grasses and pollens, foods, animal fur, soaps and moulds
- Irritants: chemicals, air conditioning, hot and humid or cold and dry weather conditions and cigarette smoke

Chinese Medicine considers the cause of eczema to have both internal and external factors. Internal factors often include deficiencies and weaknesses in the body, which can be due to genetic influences, emotional disharmony or dietary and lifestyle indiscretions. External factors include Wind (causing itch), Damp (non-healing sores that may ooze or crust), and Heat (inflammation). These pathogens invade the body, and when combined with the pre-existing internal vulnerabilities, they form a condition of both excess and deficiency. Over time, these conditions can deplete the body’s resources, leading to conditions of chronic dryness, often seen in Eczema.

What Can Chinese Medicine Do?

The treatment approach will vary according to the constitution of the individual patient, and whether they are experiencing an acute flare up of eczema, or are in the chronic
phase. Chinese Medical treatment methods for eczema may include acupuncture,
herbal medicine, external herbal washes and ointments and dietary and lifestyle guidance. Each patient is treated as an individual, and therefore herbal formulas will often differ and be modified according to the needs of the patient.

A 2014 study investigated the use of Chinese Herbal medicine as an adjunct
to corticosteroid therapy in children with Eczema. The results demonstrated
that after one year, the use of Chinese Medicine significantly reduced exposure to both topical and systemic corticosteroid use among these children. The most commonly prescribed herbal formula in this study was ‘Xiao Feng San’, or ‘Eliminate Wind Powder’, which is effective in eliminating wind, damp and heat to resolve the itch and redness associated with eczema.
(Chen et al, 2014, pp.189-194)

What Can You Do?

Together with visiting the clinic for acupuncture and herbal treatments, there are certain things a patient can do to aid in the successful healing of their condition. During a Chinese Medicine consultation, the practitioner will take the client through a detailed analysis of potential lifestyle changes that can positively alter the patient’s disease condition. Living a balanced lifestyle, without excess in any form (partying, working, unhealthy eating) can aid in self-healing by giving the body the space and time to repair. As Chinese Medicine takes an individualised approach to each patient’s condition, achievable self-healing techniques and lifestyle alterations will be developed during the treatment.

References:

Chen, H., Lin, Y., Wu, C., Hu, S., Yang, S., Chen, J., Chen, Y., Lo, S. (2014). Use of
traditional Chinese medicine reduces exposure to corticosteroid among atopic
dermatitis children: A 1-year follow-up cohort study. Journal of
Ethnopharmacology. (159) 189-196.