Alleviation & Prevention of IBS

Did you know that Irritable Bowel Syndrome (IBS) affects approximately 1 out of every 10 people? ^[1]  Yes, it’s true.  And, did you know that there is no diagnostic test for IBS? That is a condition diagnosed by certain signs and symptoms and based on exclusion? ^[2] Yes, that is also true! There is also no single cure or treatment for IBS.  However, fear not this peril.  There ARE things that you can do to help mitigate your suffering with IBS such as acupuncture, herbal therapy, diet modifications among other things, but first, let’s delve a bit into IBS.

Irritable Bowel Syndrome (also known as spastic colon, mucous colitis, spastic colitis, and nervous stomach) is considered a “functional gastrointestinal disorder,” which means there is nothing abnormal (structure-wise) that will show up on diagnostic tests about your GI tract. It’s a DISRUPTION or DIS-REGULATION between the brain, gut and central nervous system which results in irritated bowels.

There are a wide array of symptoms with IBS, but it primary involves irregular bowel movements.  In general, there are two categories of IBS and people can veer towards end of the spectrum or the other:  those with diarrhea-predominant IBS and those with constipation-predominant IBS.

Other typical symptoms include:

• Discomfort in the abdomen (cramps, achiness, sharp or dull pain and gassiness.)
• Bloating and abdominal distention
• Change in consistency and/or frequency of stool (usually alternating from constipation or diarrhea, though many have a tendency towards one or the other) and often with mucus
• Relief upon pain after bowel movements^[3]

Other common accompanying signs/symptoms include: heart burn, nausea, feeling incomplete upon evacuating, fatigue, muscle pain, and disrupted sleep.

Sounds like a great time, right?  It’s actually quite debilitating and it can affect people to such a degree that it can be the impetus of severe depression.

While negative (or inconclusive) diagnostic tests after suffering from IBS can be supremely frustrating for those plagued with irritated bowels, there are things that you can do to alleviate and potentially prevent it from occurring including:

• Identifying your triggers of IBS: use of laxatives, food allergies or sensitivities, small intestinal bacterial overgrowth, and bacterial infection can all contribute to IBS. Start a journal and you may find that symptoms are worse after eating certain foods. ^[4]
• Incorporating diet changes: artificial sweeteners, chemical additives, dairy, chocolate, alcohol, caffeine, greasy/fatty foods and carbonated beverages can aggravate episodes of IBS. Avoiding these foods, as well as adding gentle fiber-rich foods like oatmeal and berries can go a long way to helping relieve your symptoms.
• Adding probiotics to your daily regiment: it’s no secret that our gut flora, as a society, has seen better days.  From overuse of antibiotics to diets fueled by processed, inflammatory foods and meats laden with hormones and antibiotics have a negative impact on the good bacteria of our gut. There is a delicate balance of bacteria in our intestinal flora that, when disrupted, can cause anything from candida to symptoms of IBS.^[5]  Probiotics can help cultivate the “good” bacteria, and help maintain homeostasis in our gastro-intestinal tract.
• Lifestyle changes and stress management: Stress is one of the main contributing factors with IBS.  Learning how to balance the sympathetic (“Fight or Flight”) and the parasympathetic (“Rest and Digest”) nervous systems can help modulate our intestine’s spasmodic reaction to stress. Yoga has been shown to lower levels of functional disability in adolescents. ^[6]

Acupuncture & Herbs: You may not know but Acupuncture shines in the treatment of areas such as IBS, and other ailments that have no definitive causative factor, diagnostic tests or western medical treatments.^{[7] [8]} As with everything Chinese Medicine, IBS is an imbalance of Yin and Yang and a complex disease, usually involving the mechanisms of the Spleen, Liver, Kidney and Large Intestine. As Chinese medicine looks at the whole person with their particular tapestry of signs and symptoms, treatments will vary accordingly. However, here are general points in how acupuncture can help relieve IBS:

• decrease pain
• regulate digestive tract
• increase parasympathetic tone (which mitigates the reactionary spasms of the colon often induced by stress and sympathetic actions)
• reduce anxiety and depression

In conjunction with Acupuncture, Chinese Herbal therapy is another stellar treatment therapy that can alleviate symptoms of IBS by the intricate and elegant pairings of specific herbs (often ones that are anti-inflammatory and antispasmodic.)  Chinese herbal therapies are usually formulaic and are powerful so you should consult your Acupuncturist to determine the appropriate formula for your presentation. However, a few common single herbs that can help symptoms of IBS include:

• Peppermint:  an antispasmodic so can decrease muscle spasms in the GI tract^[9]
• Ginger: an anti-inflammatory that can decrease nausea
• Fennel:  a carminative (properties that prevent formation of excess gas)

By boiling either one or more of the above together in water for 5-10 minutes, you can make a simple, soothing tea that may help quell some of the symptoms associated with IBS.

For more information or to set up a comprehensive consultation, contact Erin Kumpf, L.Ac at erinkumpfacupuncture@gmail.com or by calling 201-338-0552.

_ _ _

^[1] About Irritable Bowel Syndrome (IBS). (2016, March 6). Retrieved March 23, 2016, from http://www.aboutibs.org/

^[2] Cunha, J. P., DO. (2015, July 15). Irritable Bowel Syndrome (IBS). Retrieved March 23, 2016, from http://www.emedicinehealth.com/

^[3] Cunha, J. P., DO. (2015, July 15). Irritable Bowel Syndrome (IBS). Retrieved March 23, 2016, from http://www.emedicinehealth.com/

^[4] Cunha, J. P., DO. (2016, March 9). Irritable Bowel Syndrome (IBS). Retrieved March 23, 2016, from http://www.medicinenet.com/

^[5] Guglielmetti S, Mora D, Gschwender M. Randomised clinical trial: Bifodobacterium bifidum MIMBb75 significantly alleviates irritable bowel syndrome and improves quality-of-life–a double-blind, placebo-controlled study. Aliment Pharmacol Ther. 2011;33(10:1123-32.

^[6] Kuttner L, Chambers CT, Hardial J, et al. A randomized trial of yoga for adolescents with irritable bowel syndrome. Pain Res Manag. 2006;11(4):217-23.

^[7] Pei LX, Zhang XC, Sun JH, Geng H, Wu XL. Metaanalysis of acupuncture-moxibustion in treatment of irritable bowel syndrome. Zhongguo Zhen Jiu. 2012; 32(10):957-60.

^[8] Manheimer, E., Cheng, K., Wieland, L., Min, L., Shen, X., Berman, B., & Lao, L. (2012, May 16). Acupuncture for treatment of irritable bowel syndrome. Retrieved March 23, 2016, from http://www.ncbi.nlm.nih.gov/pubmed/

^[9] Irritable bowel syndrome (IBS). (2015, February 4). Retrieved March 23, 2016, from http://www.acupuncture.org.uk/

Spring Restore and Renew Lifestyle Suggestions

by Karen Mandell E-500 RYT
Spring signals the renewal of the Earth as the temperature warms and the rain falls and plants begin to bloom again and animals come out of hibernation after the long cold dry winter months. Spring is celebrated in many cultures as a rebirth, it’s our fertile season, a season of growth, of possibility. We experience this change in our physical bodies, and our nervous system as a rather dramatic shift from the heaviness of winter. “Spring Fever” is in the air, we begin to have more energy, the desire to get out and experience this rebirth… some of us are feeling things more intensely. We are literally “waking up” coming out of hibernation ourselves in many ways.

If we do not cleanse as spring arrives, the body may naturally begin cleansing itself from excess oils, fats, salt and animal proteins, which can show up in the form of a cold, the flu, aches, etc. We can help our bodies eliminate these toxins, which in return will leave us feeling great!

No need for a crazy cleanse that involves not eating and just juicing. With some simple diet and lifestyle tips you can help your body go through this transition as easily as possible:

Cleanse your diet:
We just went through the hardest seasonal transition, from dreary winter into splendid spring. It’s time to do a little cleansing for the body that involves some simple dietary changes. Your spring diet should emphasize greens, light veggies and other foods that will lighten the load on your digestive track. This is the best time to decrease the amount of animal product based foods you are eating, or even try giving this up all together.

Increase greens, especially dark leafy greens!
-Leafy Greens: Kale, Spinach, Swiss Chard, Collard greens, bok choy
-Asparagus
-Peas

Lighten up the load:
Cut back heavy meats and root veggies, instead stick to greens & light fish dishes. Avoid heavy sauces, instead go for light, easy and fresh.

Decrease heavy carb intake. Instead opt for bread products made from sprouted grains. My favorite kind is Ezekial’s 7 Sprouted Grains ( available in the freezer section of Whole Foods and most health food stores) Or, simply add more whole grains, quinoa, millet, brown rice, etc.

Add more raw food, these foods are less dense, plus the enzyme and mineral content in raw produce will give our body a boost.
-Raw fruits, veggies, salads, nuts
-Squeeze raw lemon in your drinks, teas, juices, on salads. Lemons are a great cleanser.

Add fresh vegetables and fruit juices & smoothies. The warmer weather makes it’s a perfect time to start your mornings with a delicious green juice, or super-food packed smoothie. Juices and smoothies are a great way to pack in the nutrients. These drinks are very alkalizing to the body, which is especially needed after the long winter months.

Cleanse your lifestyle:
Spring is here, the weather is getting nicer and the sun is out. Time to stop hibernating on the couch with the TV, get out of your cave!. If you are indoors, use this time for yourself. Pick up some self-care activities that nourish your body and mind, and leave you feeling beautiful inside and out.
Get outside. Walk more, no need to jump in a cab or the car when the sun is shining and its beautiful out. Pick up some outdoor activities—hiking, biking, jogging or walking with a friend. Sit in a park; enjoy nature, and fresh air. Really feel the springtime!

Incorporate some self-care routines. Start every morning with a warm cup of water with lemon. This simple act stimulates your digestive system, flushes your kidneys and liver of waste and toxins, and cleanses your lymphatic system. This one is easy, no excuses!

Dry brushing is a great way to slough off excess, dry skin from the winter months. Brush your skin in long strokes before the shower. This also improves circulation and can remove stretch marks and cellulite!

Use the neti-pot! This great ayurdvedic tool is perfect to help rid springtime allergies, and keep your nasal passages clean.

Massage! Schedule a real appointment, or self-massage. Massage gets the blood circulating, and aids in the detoxification process.

Yoga poses for detoxing:
Twisting poses energize the spine and stimulate the organs and digestion, detoxifying the body. Examples:
-Ardha Matseyandrasana (half seated spinal twist)
-Supta Matseyandrasana (supine spinal twist)
-Parvritta Utkatasana (Revolved Chair pose)
-Janu Srisasana, Marichyasana C and any other twists you like to incorporate into your practice.
-Vipariti Karani aka Legs up the wall. This pose calms the mind and pumps the lymphatic system. Fluid drains from the feet and legs, this helps calm your mind and allows the lymph system to renew and clean your immune system

Cleanse your home:
A clean and organized home is essential for a clean life. Clearing the clutter from your home is the first step towards clearing the clutter from the mind and the junk from the body! You are way more likely to feel great, and start eating great if you are living in a clean space, clear from negative energies.

Clear the junk out of your cabinets & fridge. The less ‘not so healthy’ food there is in the home, the less likely you are to eat it. Start from scratch this season. Feel like you are being wasteful? Give stuff to the poor, or those who need.

Clear the clutter around the home. Recycle all old newspapers, magazines, papers lying around that are no longer needed If there are things you need, find a place to store them. Get organized.

Clean out your closet. Hoarding stuff is being possessive. We want to let go of all attachment. If pieces of clothing are not serving you, let them serve others. Donate any clothing you don’t wear to a charity Now picking out an outfit won’t be so tough! With a cleaner, more organized closet you’ll be able to easily choose the perfect outfit for every day. This means you looking and feeling great.

I know this may seem like information overload. It’s not, these really are simple little things you can do to aid your body in spring cleansing. You do not need to all of these, pick and choose which are resonating with you and start incorporating them into your new spring lifestyle now.

I promise you these will leave you feeling happier, healthier and more vibrant, exactly how we all should for spring!

Attend Karen’s Spring Cleanse and Restore Workshop on March 26th by clicking here!

Power of Breath and Asana ~ out with the old in with the new!

By : Magda Usarek-Witek, RYT

When looking into the New Year a lot of us think about a “new me” or a new beginning. How can we start this new beginning? Try starting with some detoxification techniques and allow all that old energy and toxins to leave the body. Give your mind and body a chance to press the “restart” button. Many yoga poses provide aide in digestion, higher metabolism, and open energy flow within the body; which helps calm down the nervous system and detoxify the organs. The most powerful source that we do have is oxygen. Oxygen, meaning breath, gives us energy, life, vitality. Did you know that during a normal inhalation an average person takes in 500 cubic centimeters of air and that during a deep inhalation almost up to 3000 cubic centimeters? That’s almost 6 times greater! We don’t want to go around all day taking up the maximum capacity of oxygen our bodies can take in because we might have a system overload if that happens. But, imagine if we just took a little more time to increase the flow of oxygen into our system. A lot of change can happen just from a minor modification to our daily routine.

In order for us to understand how pranayama (breathing exercises) contribute to our bodies, we should get at least a simple idea of how the respiratory system functions. The human body needs energy through oxygen and glucose. “Oxygen aids in the process of elimination by oxidizing waste matter, while glucose supplied with oxygen nourishes the body cells in the flow of respiration” (Light on Pranayama, B.K.S. Iyengar). The process of breathing and digestion helps detoxify the body, making sure that toxins do not build up and spread illness within the body. During the span of our life, our bodies self-regulate the depth and speed of the breath to allow fresh oxygen to energize the cells in our body and discharge carbon dioxide.

Most of us assume that because we breathe regularly, we don’t have any control over our breath. With the practice of pranayama, we can learn that we very much do have the capacity to change the depth and rate of the breath. These changes can promote calmness, ease, digestion, detox etc.

If you are interested, try a deep breathing exercise before you start your physical practice:

Dirga Pranayama – Three Part Breathing

This breath is considered a “complete breath” as the body takes in the maximum amount of oxygen. The breath is continuous and starts in the lower belly then moves into the lower chest and into the lower throat.

1. Start by lying down on the floor (on the back). Place a blanket under the head if the chin is higher than the forehead.
2. Place your right hand on your belly and your left hand on your chest.
3. Begin to breathe naturally, just observing the pattern of your natural breath. Become aware of the rise and fall of the breath. Become aware of how your organs move in relation to your breath.
4. Once accustomed to the natural rhythm of your breath, begin to inhale slowly into the belly to expand the spaces in between the fingers of the right hand.
5. After one breath, try expanding the second inhale to the belly and then the ribcage (lower chest).
6. After the second breath, begin to expand into the belly/right hand, to the ribcage/lower chest and all the way up to the top of the chest or the lower throat, into the left hand.
7. As you breathe out, let the breath release first from the left hand, then the ribcage, then the right hand.
8. Continue the three part breath for 7 to 10 full cycles.
9. Return to the normal breath before coming up to sit.

5 poses for Detoxing

Marichyasana I ~ Seated Spinal Twist

Benefits: Stimulates circulation, tone, and function of internal organs, especially liver, lungs, and spleen. Releases deeply held tension in the back neck and shoulders. Assists the elimination of toxins stored in the muscle and organ tissue ( Yoga Mind Body & Spirit, Donna Farhi).

1. Sit on your sit bones and take your legs out long. Sit on the edge of a blanket if necessary.
2. Bend your right knee and step the right foot over the left thigh. Keep the left foot flexed so the toes face the ceiling.
3. Wrap your left arm around your right leg and lift the right arm up to the ceiling.
3. Keep the spine long and tall. Breathe in and expand the breath into your organs in the abdomen. As you exhale start to twist to the right only reaching as far as the abdomen can twist.
4. Place your right hand behind your back in line with your sacrum and tent the fingertips. As you continue the breath, expand the chest and move the twist into the upper spine.
5. If there isn’t strain on the neck let the head follow the right shoulder, otherwise keep it in a comfortable position.
6. Stay for 6 to 10 breaths. Take a counter stretch to the other side and repeat steps on the left side.

Salabhasana ~ Locust Pose

You’ll need: a blanket.

Benefits: Strengthens back muscles and reduces kyphosis (excess curvature of the thoracic spine). Improves erect carriage of the body. Stimulates the sex glands and reduces gas in the lower abdomen (Yoga Mind Body & Spirit, Donna Farhi).

***If you are pregnant, do not practice this pose.***

1. Lie belly down on a mat, placing a blanket under the hips for extra cushioning. Place your arms by your sides with your palms facing your thighs. Your legs are long, toes untucked so the tops of the feet are pressing into the mat.

2. Breathe in and imagine the belly rising bringing oxygen to the internal organs and the digestive track. On the next exhale slowly lift the belly, chest, shoulders head, and arms.

3. Reach your hands back to your feet. Keep the head in a neutral position by slightly tucking the chin into the chest and feeling the back of the head rise up to an imaginary pillow.

4. Continue to press the tops of the feet into the ground as your take three breaths in and out. Raise yourself a little higher on each inhalation. On each exhale, connect the belly and the internal organs to the spine, maintaining strength in the abdomen to protect the lower back.

5. Feel the connection all the way from the tailbone to the crown on the head. Feeling the whole body shape into the pose.

6. If you would like to deepen the back bend. On the next round repeat steps 1-5, then lift up the legs by engaging the back of the thighs and glutes. Feel the toes move to the back wall. If you feel any pain the lower, you have moved past your maximum capacity for today. Lower the legs until you feel space in the lower back. Stay for 3 to 5 breaths. Repeat 3 times.

Balasana ~ Child’s Pose variation with knees together

You’ll need: one or two blankets, maybe one block.

There are many variation of child’s pose. If you just did Locust pose, try keeping your knees together for this variation to support the spine.

Benefits: Good counter pose after a backbend. Releases hips, lower back, while arms, head, and neck rest. Alleviates gas and bloating. ( Yoga Mind Body & Spirit, Donna Farhi).

1. If you have sensitive knees, place a blanket in the middle of your mat come to sit on your shins with your knees together.

2. Fold the torso over your thighs and bring the forehead to the ground. If it cannot reach the ground, try placing a block under your head.

3. Let your arms rest by your feet. If your hips cannot reach your heels, or if your knees are uncomfortable, consider placing a blanket between the back of your thigh and the top of the calves.

4. Stay for 5-10 full breaths. Breathe into the ribcage, allowing the muscles in the back to expand. exhale and soften the hips and thighs.

Viparita Karani ~ Legs-up-the-Wall

You’ll need: one or two blankets

Benefits: Reduces water retention in ankles and legs, flushes the legs of lactic acid and build up. Good for post athletic activity and after long standing. Also balances neuroendocrine system and facilitates deep breathing. ( Yoga Mind Body & Spirit, Donna Farhi).

1. Take a blanket fold in half once and then again so it’s shaped like a small rectangle or square.

2. Sit next to a wall kneeling, with one side of the hips and thighs parallel with the wall.

3. Begin to roll down on your back and extend the legs up the wall.

4. Try to get your sit bone as close to the wall as possible. Use your hands and elbows to help you scooch forward into your seat.

5. For a moment, press the feet into the wall and lift the hips, place the folded blanket under your sacrum (the base of the spine) and rest the legs against the wall. Bend the knees a little if you need to reduce tension in the hamstrings.

6. Let your arms rest by your side and elevate your forehead above your chin with a blanket if needed. Stay for 5 to ten minutes. Close your eyes and allow the tension to release from the body.

7. To get out of the pose, press the feet into the wall, lift the hips to take a away the blanket from underneath the back. Then draw the knees into the chest, stretch the arms overhead and roll over onto your side. Use your hands to lift you into you seat.

Jathara parivartanasana ~ Spinal Twist on the floor

Benefits: Tones and stimulates the large intestine, improves elimination. Releases tension in spinal column, hips, and shoulders, Relieves minor aches, and discomfort in lumbar spine after long sitting, forward bending, or back bending ( Yoga Mind Body & Spirit, Donna Farhi).

**Do not do this pose if you have had a hip replacement or dislocated hips.**

1. Lie down on your back and bend your knees. Spread your arms out long; your hands should be aligned with your shoulders and palms down.

2. Press your feet into the ground and lift your hips up slightly. Shift the hips a few inches to the right and place them on the ground, lift the knees into the chest and let the knees fall over to the left. If your knees cannot reach the ground, place a blanket under them for support.

3. The head can either face the ceiling or look to the right (be comfortable in whichever variation you choose). Press the shoulders into the floor and let the chest expand on the inhale. On the exhale close the eyes and let the body move naturally in the twist.

4. Stay for 5 to 10 breaths and switch to the opposite side (hips to the left and knees to the right).

Magda teaches at Yoga in the Heights on Saturdays 12:30pm Yoga Basics. Register for her class here!

Harness the Energetics of Spring by Cleansing Inside and Out

by Erin Kumpf LA.c MSTOM

SPRING IS HERE. (I know you are as excited as I am about this statement.) As we move from the uber YIN, cold, retracted, inward and downward flowing, introspective season of winter (dominated by the Kidney energy and WATER element) we are beginning the transition into the season dominated by the LIVER and WOOD energy. Spring and the wood element have everything to do with breaking through old habits and patterns, creating fresh new starts and embarking on new projects.

The wood energy has an upward and outward movement, which makes sense since the wood energy and its associated season is all about rebirth and renewal, growth, reaching forward and the beginning of all things new. Just as a seedling breaks through the cold, hard, frozen earth and bursts forth despite the seeming odds, our wood energy allows us to burst forth in our creative potential and new endeavors with gust and enthusiasm. However, this particular season, as invigorating and as exciting as it is, can often elicit a bit of obstreperous and chaotic energy as well.

The upward and outward reaching our our wood energy needs balance, to be rooted and allowed appropriate expression else we can get “stuck”, feeling impatient, unable to adapt and bend our way through life’s obstacles which can lead to friction, stagnation and potentially anger, resentment and depression. We need a healthy and balanced Liver and Wood energy to ensure smooth transition into and throughout this highly active season. The Liver cleanses and filters the blood and helps eliminate toxins from our body. In Chinese Medicine the Liver is responsible for ensuring that everything is flowing correctly, including our Qi and Blood, but also our energy and emotions. Detoxifying our lives (not only our Liver and internal system but also outside) can help filter out the figurative and literal garbage, opening up space for new ideas and endeavors to flourish, allowing for clarity in our intent and actions and to see things through to fruition.

Ahh..the “D” work again. Seems that everyone is “detoxing” these days; whether its the Master Cleanse advocates, the Isagenix crew, the “Dry Februarians”, or my Paleo peeps, the idea is all similar: purging that which is no longer suiting us, giving our internal organs a break from the accumulations of toxins with which our modern diet (and surrounding environment) is often laden and allowing reparation of our internal gut flora, our liver’s detoxifying functioning and kidney’s filtering ability. But, detoxifying other aspects of our lives is as important as removing the toxic foods from our diet. Whether that means replacing persistent negative thoughts with more positive ones, disengaging from “toxic” people who are zapping positive energy and engaging in physical activities that both energize and revitalize ourselves, this is a great time to do an inventory and determine what in your life, needs to be given the old “Heave Ho” and what you need to bring into your life.

Here are some ways I encourage a bit of spring detoxifying in both our bodies and minds, which will help prepare for the transition into the Spring season.

1.Warm water and Lemon: a great way to flush out our system by enhancing enzyme functioning and simulating your liver, especially first thing in the morning (if you’ve been a patient of mine, you know my homework for everyone is to start off the day with something warm to help the digestive fire.)
2.Lets get real people, processed foods are just no good…take an inventory of your pantry and make a note of things that you’d like to eventually replace so you are prepared for the next time you go shopping. If you can’t pronounce it, most likely you shouldn’t be putting it in your mouth.
3.Chlorella and Spirulina: talk about superfood! This pair of algae are super high in chlorophyll which cleanses the blood and can help balance blood sugar levels; chock full of nucleic acids which are imperative for cellular repair and renewal and can bind to heavy metals, allowing them to be eliminated from the body.
4.Get outside and move! Walk, run, dance, moonwalk, whatever it is, get outside and move. Work up a little bit of sweat. We are meant to move and most of us could use a little outside time. Better yet, get yourself into a garden, park or some kind of green space. We have about 5 parks within a 5 mile radius. Lets enjoy them!
5.Balance with activities that gently stretch our bodies (Liver and Wood energy is associated with our tendons and ligaments so yoga, tai chi and pilates are great yin activities to balance the more rigorous yang exercises.)
6.Cupping! Cupping is an ancient modality used by various ancient cultures and involves creating a gentle suction with glass, plastic or bamboo cups to improve blood circulation, lymphatic movement and cellular regeneration and detoxification.
7.Steam that face: Throw just a drop or two (no more!) of an essential oil or two such as tea tree, or eucalyptus and maybe some fresh or dried lavender, nettle or chamomile, into a basin of very hot water and you got yourself a bonafide, purifying face bath to clear your pores and skin.
8.Turn off the phone: This is a hard one. I know. But…try it. Its good for the soul.
9.Use a dry brush! Do it. And to target the Liver channel, start near the big toe and work up the insides of your ankles, inner legs and up into your torso on the sides to stimulate qi and blood flow in the Liver channel.
10.Organize your closet and donate everything you have not worn over a year.

Regardless of what your “detoxifying” strategy is, clearing out the gunk from our body, mind and life itself can have a remarkable impact. Great things can happen if you make the space and this is the season to do so!

**Register for my Community Auricular Acupuncture session on March 12th here! 
Erin Kumpf L.Ac, MSTOM is a nationally board certified and state licensed Acupuncturist and Herbalist. She holds Masters of Science in Traditional Chinese Medicine and is continuing her studies by completing her doctorate. She incorporates various facets of this ancient medicine including acupuncture, herbs, tui na, gua sha, cupping and moxibustion. While working as a general practitioner, she also has clinical training as an acupuncturist at the Lutheran Medical Center, working in the Labor and Delivery Ward as well as experience working at the drug addiction treatment center at St. Joseph’s Hospital in Yonkers. She works with patients of all ages: babies through the elderly. She approaches and respects each patient as a unique individual with unique ailments and strives to help them to wellness with personalized strategies.