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!

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.

Compassion

by Erin Kumpf, L.Ac

“The Compassionate Sage acts on that aspect of our lives that is distinctly human. It affects what the Chinese call “Shen” or Spirit. The Spirit is what is outgoing, advancing, and connects to life; it centers us and allows us to reach out. It allows affinity and clarity, and when it’s not nourished properly we can become scattered and lose our sensitivity. The … Fire organ, according to old Chinese texts, is enlightened and compassionate…(with) deep sympathy and lucidity to how we sense the universe and ourselves…”1

In Chinese medicine theory, it is said that the Heart stores the Shen. The Shen is usually translated as spirit, but it includes our consciousness, mental functions and emotion. Our Shen is a dynamic integration of our thoughts, feelings, intention and self-awareness with appropriate timing and connection to the people and world around us. When our hearts are not nourished, our ability to reach out, connect with and help those who are suffering may become hindered.

An undernourished heart can lead to various ailments, including: anxiety, insomnia, palpitations, sweating, mouth sores and dream disturbed sleep. In Chinese Medicine, we use patterns of diagnosis and this may translate to Heart Blood Deficiency, or Heart Fire Blazing for example and usually has an element of emotional disruption. In Western Medicine, this may translate to certain heart-related conditions such as high blood pressure.

Did you know that uncontrolled high blood pressure is a leading cause of heart disease and stroke? 2 People with high blood pressure are 4 times more likely to die from a stroke and 3 times more likely to die from heart disease, compared to those with normal blood pressure.3

Most of us know that healthy lifestyle choices can benefit the heart such as quitting smoking, exercising, eating more fruits and vegetables and eating less processed foods that are often chock-full of sodium and other harmful ingredients that are doing us no good. In acupuncture, we work with needles to correct imbalances in the meridian system (including the Heart meridian) that result in disease. Acupuncture has a regulating effect on the sympathetic and parasympathetic nervous systems and our heart rates slow down, our endogenous opioids (our own natural substances that have effects similar to morphine) are released and we feel relaxed and our hearts become settled. However, did you know that expressing compassion to others is also beneficial to our hearts?

Compassion is the acknowledgement and response to the suffering of others that elicits a desire to help alleviate the suffering. The etymology of compassion (in Latin), however, is “co-suffering”. It is not only feeling intense emotions (passion) or empathy towards someone but actually engaging to certain level in their suffering and it motivates us towards action to reduce that suffering. A nourished heart means we are open and able to develop healthy relationships with others and enables us to feel compassion for ourselves for people around us. Research has indicated that there may be a deep evolutionary purpose to compassion and that it is an instinctual emotion that has ensured our survival as a species.4 Another recent study indicated that infants’ pupil diameters increase in size when they see someone in need but decrease in size when they can help that person or when they witness someone else helping “suggesting that they are not simply helping because helping feels rewarding.”5 When we feel compassion, we release certain hormones such as oxytocin (the bonding hormone), our heart rate decreases, our stress levels decrease and our immune system strengthens, all of which can ultimately strengthen our heart and our Shen or Spirit. Compassion makes the world a better place by reducing the suffering around us and contributes to the wellness of the whole.

The other amazing benefits of compassion include:

* May lengthen our lifespan 6

* Makes us feel good! Neuroscientists at the National Institutes of Health demonstrated that the pleasure centers of our brains are lit up when giving to charity just as much as when we received gifts.7

* Makes us happier, more optimistic and more supportive of others. A University of North Carolina study evaluated levels of inflammation on those that rated themselves “Very Happy” due to living a life of pleasure verses those that were “Very Happy” due to living a life of purpose and meaning and the inflammation levels were less with those living a “eudaimonic” life.8

* Less stress! 9 Stress is no bueno for the body and mind.

How do we cultivate compassion?

Meditation is a great way to start. By focusing your attention first on the breath you can start to slow your heart rate and quell the mind chatter. Then imagine with each breath, you are inviting in the universal energy around you from the top of your head and direct it to the center of your chest. After a few cycles, start imagining with each exhale you are radiating energy and compassion from the center of your chest out to your extremities and then out to the world.

Imagine this compassion elevating those around you. By engaging in this mental imagery we can start disengaging from self-focused thoughts and increase our sense of connectivity to the world around us, making us more receptive and understanding. Try this for 10 minutes, first thing in the morning to set the tone for the day or right before you go to bed, prepping your body for a night of fitful sleep.

Acupuncture: By balancing the yin and yang of the body, of moving stagnant qi and blood and by nourishing the spirit via heart nourishing herbs, your acupuncturist can help move physical or theoretical obstacles that are preventing your heart and spirit from flourishing and connecting to others. To set up an appointment, call 201-338-0552!

Yoga: yoga, in general, has amazing effects on our entire body. Certain poses are centered at opening those parts that are related to our heart center (such as back bends!) and our ability to connect to others.

Schedule your appointment today with Erin by clicking 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.

References:

1 Compassionate Sage Description. Retrieved from http://www.goldenneedleonline.com/ on Jan. 29. 2016

2 Centers for Disease Control and Prevention. Vital signs: awareness and treatment of uncontrolled hypertension among adults— United States, 2003–2010.MMWR. 2012;61(35):703-9.

3 Stamler J, Stamler R, Neaton JD. Blood pressure, systolic and diastolic, and cardiovascular risks. US population data. Arch Intern Med. 1993;153:598-615. Centers for Disease Control and Prevention. Vital signs: awareness and treatment of uncontrolled hypertension among adults—United States, 2003–2010.MMWR. 2012;61(35):703-9.

4 Moll, J., Krueger, F., Zahn, R., Pardini, M., Oliveria-Souza, R., Grafman, J. 2006. Human fronto-mesolimbic networks guide decisions about charitable donation. Proceedings of the National Academy of Sciences of the United States of America. Vol. 103 no. 42. Retrieved from http://www.pnas.org/content/103/42/15623.short

5 Hepach, R., Vaish A., Tomasello, M. Young Children Are Intrinsically Motivated to See Others Helped. Psychological Science. Retrieved from http://pss.sagepub.com/content/23/9/967.

6 Konrath, Sara; Fuhrel-Forbis, Andrea; Lou, Alina; Brown, Stephanie. Motives for volunteering are associated with mortality risk in older adults. Health Psychology, Vol 31(1), Jan 2012, 87-96. http://dx.doi.org/10.1037/a0025226 7

7 Moll, J., Krueger, F., Zahn, R., Pardini, M., Oliveria-Souza, R., Grafman, J. 2006. Human fronto-mesolimbic networks guide decisions about charitable donation. Proceedings of the National Academy of Sciences of the United States of America. Vol. 103 no. 42. Retrieved from http://www.pnas.org/content/103/42/15623.short

8 Fredrickson, B., Grewen, K., Coffey, K., Algoe, S., Firestine, A., Arevalo, J., Ma, J., Cole, S. (2013). A functional genomic perspective on human well-being. Proceedings of the National Academy of Sciences of the Unites States of America. Vol. 110 no. 33. Retrieved from http://www.pnas.org/content/110/33/13684.abstract.

9 Poulin, M., Brown, S., Dillard, A., Smith, Dylan. Giving to Others and the Association Between Stress and Mortality. American Journal of Public Health, Sept 2013, Vol 103, No. 9. Retrieved from http://ajph.aphapublications.org/doi/ abs/10.2105/AJPH.2012.300876.

 

 

The Dark Side of Blue Light

The average American spends 11 hours in front of a screen. Whether it’s your phone or laptop or television, we’re increasingly glued to our screens these days. Research has shown that blue light from screens, especially at night time, has a negative effect on health.

Although studies haven’t conclusively proven the reason for the negative effects, research has shown that exposure to blue light from screens leads to an increased risk for a litany of health problems including breast cancer, diabetes, increased risk of depression and cardiovascular diseases. Scientists have theorized that the cause for this might have something to do with the fact that exposure to bright light at night time messes up our circadian rhythms.

Circadian rhythms are our internal clocks. Before the industrial age, humans woke with rise of the sun and slept at sun set. But access to lights allow us stay up later into the night. Additionally, light also suppresses the production of melatonin, a hormone that regulates the circadian rhythm. Light of any kind can affect the circadian rhythm, but blue light has been shown to be more powerful.

Here are a few ways to reduce your exposure to blue light:

1. Avoid watching TV or using your laptop or phone after 8 pm. This will help your body naturally prepare for sleep.
2. Use red lights in the evening. Red lights have the least effect on the circadian rhythm.
3. If you do need to use your laptop in the evenings, consider installing an app to control the brightness of your screen. F.lux is a great app that automatically controls the brightness of your computer screen based on the time of the day.

[Featured image by Flickr user macblack]

Is Blue Light Interfering with Your Sleep and Damaging Your Health?

by Janel DuRoss

Feeling wired later at night? Can’t sleep? Exposure to the blue light wavelengths emitted from your smart phone, tablet, TV, computer and light fixtures all stimulate part of your brain, specifically the pineal gland. At night, this gland is scheduled to release melatonin, the hormone signals our bodies to wind down and prepare for sleep. The stress hormone cortisol can increase when your body is not getting decent care and rest.

Even though we have advanced in leaps and bounds with technology, take a look further where it is costing us as human beings. Before the major technology boom, we used to rise and shine with the sun and then prepare for sleep/rest at sunset, working in sync with our Circadian Rhythm. Our bodies are designed to sleep when it is dark.

Circadian Rhythm

Our circadian rhythm is our body’s internal clock, our innate system that functions by a day-to-night cycle; the need for adequate sleep is as important as attaining sufficient sunlight exposure. It’s your bodies delicate system to keep you in balance with your environment – working and resting when it needs it. When your circadian rhythm is off kilter, you will feel the effects with lower levels of productivity and alertness and possible ill health. Remember, there is sleep debt; you can only get back a certain amount, but that doesn’t mean your cognitive performance will be top notch.

Why is Blue Light Damaging?

The blue light is much more powerful and stimulating compared to green or other colors. With the hormone melatonin disrupted by blue light in the evening, it affects your sleep cycle and the dominoes start to fall elsewhere, increasing rates of obesity, cancer, heart disease, diabetes, depression, endocrine disruptor, stress, anxiety, depression, migraines, eye strain, dizziness and headaches. Less (blue light) is more (better health).

Have you noticed most fine dining restaurants have ambient lighting (and or candles) to relax and soothe you so that you can linger and enjoy your evening? On the flip side, most fast-food/quick take-out chains have bright alarming fluorescent lights for the hurry up and go mentally, which keeps your nervous system and brain in a stimulated state even if it’s 1:00am in the morning!

“Light at night is part of the reason so many people don’t get enough sleep,” says Stephen Lockley, a Harvard sleep researcher, and other researchers have linked short sleep to increased risk for depression, as well as diabetes and cardiovascular problems.

Spectrums of Light

Sun light – full spectrum (natural and necessary for the life)
Incandescent light- full spectrum, but less than sunlight (less abrasive to the body)
Fluorescent / LED light – limited (abrasive and damaging to the body, especially at night + blue light)
Ambient light – candle light, warmer light (gentle on body)

Remember

Melatonin – puts you to bed
Cortisol – keeps you up/active (stimulated)

Take Action! Develop a Bedtime Ritual

• turn off all technology 2hrs before bed, this step prepares the body, mind & nervous system to wind down
• do not bring your smart phone, tablet or watch TV in bed!
• make your bedroom dark, heavy curtains or shades for the windows, cover any electronics that are emitting light
• at night wear orange blue light blocker eyeglasses, especially if you work the night shift
• get plenty of sunlight exposure during the day which will help you have better sleep
• keep your bedroom cool for adequate night’s sleep
• take an epsom salt bath before bed (to help relax and induce sleep)

Your eyes and skin are sensory receptors, so make sure to make your bedroom completely dark. Even the tiniest light from the button on your wifi translates to the equivalent of stadium lighting to your eyes, skin and nervous system when you are trying to sleep.

Resources for blue light blockers

• orange blue light blocker eye glasses
• free application f.lux computer
• Dave Asprey for smart phone (Dave is often seen wearing his orange eyeglasses at events)

If you’ve found this article helpful, please share with your friends and family so they too can have better sleep and overall awesome health.

Janel teaches yoga, meditation, thai bodywork and related movement workshops in NJ and NYC. To learn more about her, visit her website.

(Photo by Ludovic Bertron)