Frozen Shoulder

There are many types of shoulder injuries. Frozen shoulder, also known as adhesive capsulitis, is what happens when your shoulder capsule thickens, making your shoulder stiff, tight, and hard to move. The shoulder then forms bands of tissue called adhesions. The end result? Pain and an inability to move your shoulder over time. This can make it hard to do tasks like reaching overhead or reaching behind you.

Acupuncture is a safe and effective way of treating frozen shoulder. Acupuncture needles are inserted around the shoulder area (front and back), upper arms, elbow, hand and in any relevant myofascial trigger points. It helps to reduce inflammation, pain and shoulder stiffness. Acupuncture and moxibustion, along with appropriate exercises I will demonstrate, help to increase range of motion and mobility by increasing blood flow to the area.

The Effectiveness of Acupuncture in the Treatment of Frozen Shoulder is discussed in the Journal of Evidence based and complimentary medicine. The Effectiveness of Acupuncture in the Treatment of Frozen Shoulder: A Systematic Review and Meta-Analysis (hindawi.com)

Relaxation and healing session

I am going to take you through a process to help you to relax. It will start at the top of your head and go down to your feet. Breath in for a count of 4 and out for a count of 8. If this feels awkward try a count of 3 for the in breath and 6 for the out breath instead. As you breath feel the belly expanding on the in breath and coming back in on the out breath. Keep up this breathing pattern throughout. Bring your attention to the top of your head. Relax the top of your head. Relax your forehead. Feel that this is smoothing out any wrinkles in your forehead. Feel the muscles around and behind your eyes relaxing. Relax your jaw and the muscles around mouth. You may feel your teeth starting to part as you relax. Rest your tongue on the roof of your mouth. Relax the muscles in your neck. The relaxation continues into your shoulders. Feel them dropping and any tension in them starting to release. Take your attention now to your arms. Relax the upper arms, the elbows and the forearms. Feel the wrists and hands relax. Your fingers may stretch as they relax. You may feel a tingling sensation in them as the blood flows to the area. Relax the chest and upper back. The relaxation flows down to the belly and lower back. Relax your waist, hips and buttocks. The relaxation continues down the thighs, the knees and the calves. Feel the ankles relax, the feet and the toes. The feet and toes may move as the tension is released. Now center your self and feel the breath slowly coming in and out. Now your are in a good frame of mind for the healing session.

I've created a healing session to help with Autumn and the Metal Element. In the body the Metal Element consists of the Lungs and Large Intestine. The Lungs take in air. In Chinese Medicine they take in the Qi from the Heavens. The Large Intestine lets go of waste material. On a more emotional level it's important to be able to freely accept gifts and compliments. To appreciate beauty in the world. It can be helpful to write a list of things in our life that we are grateful for. It's also important to let go of things we no longer need. In Autumn the trees let their leaves fall. They do not cling onto them. To receive the healing you will need to call it in. This is done via intention. Here is how to do it: relax, and state your intention out loud or silently, to receive this Autumn Healing Session from Geoff, for your highest good and highest healing. If you are visual you can concentrate on the picture above. Allow 15 minutes for the healing session to complete. If you enjoyed the relaxation and healing session feel free to leave a comment below.

How the Microbiome affects health

The microbiome consists of the harmful and beneficial microbes in the body. Some a symbiotic meaning they help both the host and the microbiota. Others are pathogenic meaning they promote disease. Most of these are in the gut but some lie elsewhere. A microbe is a microorganism, especially a bacterium that causes disease or fermentation (Oxford English Dictionary). According to the Centre for Ecogenetics and Environmental Health humans are mostly microbes. Microbes outnumber our human cells ten to one. The bacteria in the microbiome aid food digestion, protect against harmful bacteria, and produce vitamins including B12, thiamine and riboflavin, and Vitamin K, which is needed for blood coagulation. The Human Microbiome Project (HMP) funded by the National Institutes of Health (NIH) is worldwide research mapping the human microbiome.

Your gut bacteria may be responsible for your insomnia according to an article by nutritionist Judy Chinitz in biomedbuzz.com. According to the research pro-inflammatory cytokines like interleukin-6 seem to be the link between sleep and the gut microbiome. The dysregulation of this cytokine has been linked to other autoimmune diseases such as rheumatoid arthritis, osteoporosis and psoriasis. Increased gut bacterial diversity has been associated with better sleep. In particular Bacteroidetes and Firmicutes are positively associated with sleep efficiency.

In the Western world we are not concerned about dietary iron (Martin, November 07, 2019). However about a quarter of the worlds population is iron deficient. The gut bacteria play a role in where this iron goes to. Iron deficiency anaemia can lead to symptoms such as shortness of breath, fatigue and heart palpitations. Too much iron can lead to a condition called haemochromatosis.

People with fibromyalgia have different gut bacteria reports Catherine Paddock in Medical News Today (June 24, 2019.) A study in women showed that 19 different gut bacteria were present in higher or lower numbers in patients with fibromyalgia.

Tea compounds and the Microbiome. "The findings (of the study in pubmed) appear to support the hypothesis that tea ingestion could favourably regulate the profile of the gut microbiome and help to offset dysbiosis triggered by obesity or high-fat diets."

Western Lifestyle can be a threat to gut bacteria. ScienceDaily.com report on a study of a common gut microbe. Previous studies have shown a connection between Western Lifestyle and obesity, GI disorders, allergies and autoimmune disease. Prevotella copri a microbe found in the intestine of Ötzi, the iceman found in Ötztal Alps and in non westernised countries is only present in 30% of Western Individuals.

An article in medicalxpress.com looks at how genetic differences in the immune system shape the microbiome of mice. Most of the differences are due to innate polymorphic genes, or different variations of genes in the MHC.

Probiotics May Actually Be Hurting Your ‘Gut Health’ according to The Wall Street Journal (October 21, 2019). Taking probiotics that often only include two strains of bacteria can lead to a reduction in the variety of healthy bacteria in our body.

I can help you to improve your Microbiome (gut bacteria) by giving you dietary advice that is tailored to you.

Exercise and Fitness

Keith Anderson writes in The Guardian (Sun 29 Sep 2019) writes about “How to get started as a runner.“ He recommends a gentle approach if you are not used to exercise. “Body conditioning is a good way to ease yourself in; cross-training leading on to easy runs is better than going from zero to flat out.” Keep it fun and comfortable. A 20-30 minute run is likely to keep you motivated.
https://www.theguardian.com/lifeandstyle/2019/sep/29/how-to-get-started-as-a-runner?fbclid=IwAR2eHjcF5Ir_PSfhTxSIRmnsb_3fxJfaU675f6Edj5gmMTJ8DMSKQtTjs3c

Dancing makes you happy according to psychology-spot.com. In a two year study psychologists looked at the effect of regular dance classes on teenagers who suffered from anxiety, depression and stress, in addition to presenting psychosomatic symptoms such as neck and back pain. After two years, the group that attended dance classes showed a significant improvement in psychosomatic symptoms and an increase in happiness.
https://psychology-spot.com/dancing-makes-me-happy/?fbclid=IwAR1--vIV6R8gHoX4vDj9woDRtdaXA4vUHOwdPMrT_mGeF7sHyKZLpephMdQ

Higher Perspective write about hip and lower back pain. It affects 30 million people between the ages of 20 and 64. Our sedentary lifestyles lead to tightness, especially between the shoulders, and pain. It offers nine east stretches to release and relive this pain.

https://www.higherperspectives.com/easy-stretches-2627924630.html?fbclid=IwAR2pK0wTdOnRQgsl07UuJyaSylUA0ZmxJN2h8CSsGxjL_Glzl7q-Jbl6zbE

Gretchen Reynolds writes that physically fit young adults have healthier white matter in their brains and better thinking skills than young people who are out of shape (The New York Times, Oct. 5, 2019)

https://www.nytimes.com/2019/10/02/well/move/being-young-active-and-physically-fit-may-be-very-good-for-your-brain.html?fbclid=IwAR3PJt5US9cjEKDFSkWaglLitvkG564sQE4Dya36M31fH1vShQ3De-ALYtA

Walking 8900 steps per day could lower risk of Alzheimer's according to researchers from Harvard University:

https://www.independent.co.uk/life-style/health-and-families/alzheimers-disease-dementia-walking-health-study-risk-a9007846.html?fbclid=IwAR2soBYHy4pgEu9St0l_2h5A-JNvz9f_k2igpcoKUBGNSB_5TR3oyecbj8M

Simple exercise you enjoy may be better than obsessive exercise writes Gwendolyn Smith in The Guardian (July, 2019):

https://www.theguardian.com/lifeandstyle/2019/jul/15/eating-disorder-obsessive-exercise-swimming-plumpness-power?fbclid=IwAR1cL1T1LYb3igrj57YBx0ssAbdg5makDtqSimLVzvCOdljrTL5e1M6DjUM

Neuroscientist Shane O’Mara believes that plenty of regular walking unlocks the cognitive powers of the brain like nothing else. Amy Fleming (The Guardian, July 2019) met him on a walk to discuss his findings:

https://www.theguardian.com/lifeandstyle/2019/jul/28/its-a-superpower-how-walking-makes-us-healthier-happier-and-brainier

Stretching before exercise does not reduce the risk of local muscle injury: a critical review of the clinical and basic science literature:

https://europepmc.org/abstract/med/10593217

I have studied Qigong at the College of Chinese Medicine as part of my Acupuncture Degree. I have also Taiji and Qigong for nearly twenty years. This enables me to offer the right exercises to help recover from stiffness and also from musculoskeletal injuries.

Diet and Nutrition a look at some recent blogs, recipes and articles

A summary of recent articles relating to Celiac Disease

https://gluten.org/branchnews/digestive-disease-week-ddw-2019/?fbclid=IwAR1jdXJCHPg2IU5O_ZfMx4csYZkoknxaE4ovHkfCmickb8ZWjyZ8IWbTYhE

TED talk on Gluten intolerance with Dr Rodney Ford who studied it extensively. He describes gluten as an antinutrient. The body can’t digest it and it causes digestive problems including bloating, diarrhoea and constipation, tiredness and depression.

https://www.youtube.com/watch?v=J6JrHteOsII&feature=youtu.be&fbclid=IwAR3P8XMA5_-EFTmqhnll1FrdT0Pmlh2K3BvgdBM37qfmGpkIm5lVqwUvuEA

The Microbiome is what we eat reports technologynetworks.com (July, 2019). What and how we eat influences health and disease. Our dietary patterns in turn influence our Microbiome (Gut Bacteria.) If our diet is good then it will have potentially beneficial bacteria and if it is poor it will have potentially harmful bacteria. The microbiome forms part of our immune system and affects inflammation, nutrition uptake and synthesis of vitamins.

https://www.technologynetworks.com/immunology/news/our-microbiome-is-what-we-eat-321772?fbclid=IwAR3G1ty5IPFEBpGa_XZhzH8q3oklOoMIH6TDjQcs5qUWgMklY1doDpkzPVg

Summer is a good time to eat foods that are considered to be energetically cooling. Acupuncturist Jennifer Dubowsky writes about Summer, Fire, Joy and Cooling Foods (June, 2019). Salads are cooling, strawberries and watermelon are in season. Mint tea and green tea are a good alternative to Iced Tea:

https://jenniferdubowsky.com/summer-fire-joy-and-food/?fbclid=IwAR38tklAc4ZGn52EzXFOGyQOlzdeWaUNqFaH1TkhmsfrvWQFbypmuv8qXZY

An observational study suggests possible link between sugary drinks and cancer reports Neurosciencenews.com (July, 2019.) The study published in the British Journal of Medicine. There is a growing body of evidence that we can reduce cases of cancer by limiting sugar intake. The consumption of sugary drinks has risen over the last decade and has been linked to obesity:

https://neurosciencenews.com/sugar-drink-cancer-14456/?fbclid=IwAR0XHUPFHLtkaNVijmaKBF07VePW5gf1sJkLxcs0m7N6jse9tyHxXTEsIX0

Research shows that drinking Matcha tea can reduce anxiety according to Neurosciencenews.com (July, 2019.) Japanese Machta tea is growing in popularity. It has been used for medicinal purposes throughout history. What was lacking was scientific evidence to back up these claims. “Mice given Match extract showed a reduction in anxious behaviors. The calming effects are a result of Matcha activating dopamine and serotonin receptors.”

https://neurosciencenews.com/matcha-tea-anxiety-14443/?fbclid=IwAR0tOojJZ8TbaS0jHtdtyL_I9VZJ4--waON1FqLzJCtwuD8Q3yhpi8ielkw

Drinking too much fruit juice (or any sugary drink) linked to premature death risk reports CNN (May 17, 2019.) Sugar sweetened drinks often have no nutritional value. High consumption of sugar has already been linked to obesity, cardiovascular disease, diabetes and elevated triglycerides. According to a study published in the Journal JAMA Network Open “drinking an excessive amount of fruit juice could lead to an increased risk of premature death ranging from 9% to 42%.” The consumption of fruit juice may not be as harmful as sugar sweetened drinks. However both should be limited in children and adults especially for those trying to lose weight according to American Academy of Pediatrics and the Dietary Guidelines for Americans.

https://edition.cnn.com/2019/05/17/health/fruit-juice-sugary-drink-early-death-study/index.html?fbclid=IwAR2_oUNeWA9E-oNwaByLopoWzVEtekm3_S361c1E-9C-337fp5mOKyj1oP0

The Guardian introduces it’s 20 best tomato recipes: part 1. These include tarts, stir fried eggs with tomato, chicken tinda tostadas and tomato fritas among others.

https://www.theguardian.com/food/2019/jul/22/20-best-tomato-recipes-part-1-claire-ptak-tart-fuchsia-dunlop-stir-fry

A more healthy option from the Guardian (Jan, 2019) is their recipe for Carrot, orange and ginger juice from Henry Dimbleby. It is simple to make. “The orange adds zing and the ginger brings an underlying warm buzz”:

https://www.theguardian.com/lifeandstyle/2011/jan/21/carrot-orange-ginger-juice-recipe-henry-dimbleby

References

https://www.bmj.com/content/366/bmj.l2408 Sugary drink consumption and risk of cancer: results from NutriNet-Santé prospective cohort Srour et al. The British Medical Journal June, 2019

https://www.sciencedirect.com/science/article/pii/S1756464619303093?via%3Dihub Anxiolytic activities of Matcha tea powder, extracts, and fractions in mice: Contribution of dopamine D1 receptor- and serotonin 5-HT1A receptor-mediated mechanisms Kurouchi et al. The Journal of Functional Foods Volume 59 August 2019

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2733424 Association of Sugary Beverage Consumption With Mortality Risk in US Adults A Secondary Analysis of Data From the REGARDS Study Collin et al (May, 2019)

The Microbiome

Inside your body there are trillions of microscopic organisms: bacteria, viruses, fungi and archaea - collectively known as the microbiota. They live in the gut, on the skin and in the vagina. They have an affect on our mood our sleep and our health. They help to breakdown our food and help fight off hostile bacteria. This video from nature video explains what they are:

https://www.youtube.com/watch?time_continue=2&v=c_ZRZkU-FEw&fbclid=IwAR0R9SdTjRdMTp_6eK-dN6xZvM3MiQzV08RVusvzT3X-VAqQGEzHgARZeZE

The British Medical Journal explains more about what the microbiome is. The human microbiome is composed of communities of bacteria (and viruses and fungi) that have a greater complexity than the human genome itself. The microbiome is dynamic and changes with early development, environmental factors such as diet and use of antibiotics and especially in response to disease.

https://ep.bmj.com/content/102/5/257

Innate Lymphoid Cells are a link between the nervous system and microbiota in intestinal networks. This study (Han et al, 2019) describes the link:

https://www.hindawi.com/journals/mi/2019/1978094/?fbclid=IwAR0XHd85Mv3CcO7Of_9Exshogh0yKiIMZzGjb-W80zRRsCnw35nB5O5ej3k

The microbiome affects our overall health. Social stress alters both the composition and behavior of gut bacteria, leading to self-destructive changes in the body’s immune system.New research (American Society for Microbiology) explores the health impacts of stress on the microbiome:

https://www.psychologytoday.com/ca/blog/neuronarrative/201906/could-stress-turn-our-gut-bacteria-against-us?fbclid=IwAR2j6-zXowcT78p-8cRL-E_f5eIn7moEGaY-NXzz82b7xH3GhJNA-EBA4xA

This podcast from Botanical Biohacking explains the link between microbiota, mucus, and Bipolar Disorder:

https://botanicalbiohacking.com/blog/2019/7/2/0p3dvh6ep1t5abp40m1gx5dconz7vs?fbclid=IwAR3A3d_hkNvRXdt4m_E6w_y5h_DT-A20y0b-7bkvuOfsMCXZYd8v8uqeYU4

Gut bacteria are critical for optimal muscle function. Nay et al, (2019) research a possible link with glucose homeostasis:

https://www.ncbi.nlm.nih.gov/pubmed/31039010?fbclid=IwAR3UCTyt2ryRxYXH67UzpdPpZd8anBpVwo50KN1_OazRLEyPeq4_Jj6Z2BA

A new study (Scheiman et al., 2019) looks at a possible link between Gut bacteria and exercise. They found that specific gut bacteria called Veillonella is correlated with increased aerobic exercise capacity in humans and mice:

https://www.psychologytoday.com/us/blog/the-athletes-way/201906/does-one-type-gut-bacteria-make-aerobic-exercise-easier?fbclid=IwAR2KzZrO6Ciu5TyIZ46I0QbI--_4iScXsKIrmemQlhWwy8Im4tow_Uy59DA

Medical News Today report that common food additive may impact gut bacteria, increase anxiety. A study in humans concluded that gut bacteria "can be directly impacted by these commonly used food additives, in a manner that subsequently drives intestinal inflammation."

https://www.medicalnewstoday.com/articles/324232.php?fbclid=IwAR3BPq2LQpTxIcajXmyVFIic2SmlZZQyq2QbK2z2FWISZTCe6AGs-g1oE2U

Fibromyalgia is linked to the microbiome report Neuroscience News (2019). Scientists from McGill University have found a correlation between a disease involving chronic pain and alterations in the gut microbiome. Fibromyalgia is characterised by chronic pain, fatigue, and impaired sleep. It affects 2-4 percent of the population and has no known cure.:

https://neurosciencenews.com/mirobiome-fibromyalgia-14286/?fbclid=IwAR2OCewm7QieHiEaEr8ep6iE4_8raaDc8T3UN5H90izv2wYpwnM1euR_Kek

Anxiety might be alleviated by regulating gut bacteria report Science Daily (May 2019). A team of researchers from the Shanghai Mental Health Center reviewed 21 studies. They found that non probiotic interventions (i.e. a change in diet) were more effective than probiotic interventions for alleviating symptoms of anxiety.

https://www.sciencedaily.com/releases/2019/05/190520190110.htm?fbclid=IwAR2hMXhoOu2FYtvEaZRQ6yQmGYS-dmNicIIWxSFlvDe6p6biHpeJ_EUIuqU

Gut bacteria associated with chronic pain for the first time, Medical Express.com report

https://medicalxpress.com/news/2019-06-gut-bacteria-chronic-pain.amp?fbclid=IwAR3XxfjQI33nwagJsLFt-24jXNxfXlEQEDEfgMtyKuvSMPlKKhXyIvF8q9U

Babies' Temperament Linked to Their Gut Bacteria according to scientists in the FinnBrain research project of the University of Turku (Technologynetworks.com, June 2019). “One of the findings was that greater diversity in gut bacteria is connected to lesser negative emotionality and fear reactivity”.:

https://www.technologynetworks.com/neuroscience/news/babies-gut-bacteria-linked-to-their-temperament-320836?fbclid=IwAR3_DMXdoNU6ZZ3G3J13LN1DN1Xf5QDStyuV7-YtwUJLnQqcu1pXb5RpEDA

Men's Testes Have a 'Microbiome.' Could It Affect Fertility? A study from Italy suggests that microorganisms may live naturally in this part of the male reproductive system. They also found that the testicular microbiome may be different in men with a type of infertility called azoospermia, who have no measurable sperm in their semen, than it is in fertile men:

https://www.livescience.com/62852-men-testes-microbiome-fertility.html?fbclid=IwAR0Mw_gZ7gc9-cHkonDX4qy3I-LSeZ7lrlOFwC_Q53eazSOPCJO-ByyE5AY

Food Diet and Nutrition

Overeating and lack of exercise leads to diabetes and reduced brain function

An average person today eats far more calories than they used to according to Australian National University (ANU) as reported in Neuroscience News (June, 2013). It is the equivalent of eating an extra fast-food burger meal a day. This along with a sedentary lifestyle has led to an increase in type 2 diabetes and a decline in brain function. The ANU found that “We’ve found strong evidence that people’s unhealthy eating habits and lack of exercise for sustained periods of time puts them at serious risk of developing type 2 diabetes and significant declines in brain function, such as dementia and brain shrinkage.” The research reports that 30% of the population is either overweight or obese and that 10% of the population has type 2 diabetes.

Breast milk is teeming with good bacteria

Breast-fed milk may nourish a baby’s microbiome in ways that bottled breast milk can’t. The New York Times (June, 2019) reports that in the early days of a babies life bacteria colonize the skin, mouth and gut. The microbiome has a far-reaching impact on the babies health. Gut bacteria in the first two years of life play a key role in the development of obesity at age 12 (Stanislawski et al, 2018). Furthermore, according to the NYT breast milk seems to be rich in beneficial bacteria only when it comes directly from the mother’s breast.

Heavy metals found in fruit juices

CBS News reported that heavy metals had been found in some popular fruit juices. They were found to contain lead, arsenic, and cadmium. 45 of packaged fruit juice were tested and all of them contained heavy metals. Although the levels of heavy metals had decreased since the last time they were tested the report recommended that parents give their children less fruit juice. The CDC says that long term exposure to heavy metals puts people at risk of kidney disease, diabetes, high blood pressure, impaired ability to learn and certain types of cancer.

Banned bread: why does the US allow additives that Europe says are unsafe?

The Guardian (May, 2019) reports that China, Brazil and members of the EU have banned chemicals that America deems safe. This is particularly worrying with regard to Brexit. If we make a new deal with America we may end up importing a wide variety of foods with much lower safety standards. Chlorinated Chicken is just one example that has been in the news recently. The chemicals used in whiteners, rising agents and dough conditioners may be harmful to human health. Both Potassium Bromate and Azodicarbonamide (ACA) have been linked to cancer. Though the US Food and Drug Administration (FDA) considers these to be “generally recognized as safe” many experts disagree. The FDA was asked to investigate but was unable to due to “limited availability of resources and other agency priorities”

Should Sugar be treated like Smoking

With sugary drinks are already being taxed a leading think tank has even suggested sweets, snacks and sugary drinks should be wrapped in plain packaging to help the population to make better choices and to reduce pester power for busy parents (BBC, June, 2019). The Institute for Public Policy Research (IPPR) made that suggestion alongside a ban on junk food advertising. The food industry wants to keep packaging as is to maintain brand identity. However the government realises that bold moves are needed if the ambition to halve the child obesity rate by 2030 is to be achieved.

References

https://neurosciencenews.com/burger-brain-14230/?fbclid=IwAR0cbqJNyRjUZbmMOdVJFoswwTmxq5oH4zNZLVhasGNLLK-O1pqs7AVguAI

https://www.nytimes.com/2019/06/12/health/breastmilk-microbiome-parenting.html?action=click&module=Well&pgtype=Homepage&section=Health&fbclid=IwAR243R5EZnltXk6PknLx3V2WwbA68OxL-QmAIebWYZBFf2678AHzmM5GOFY

https://mbio.asm.org/content/9/5/e01751-18

https://www.cbsnews.com/video/heavy-metals-like-arsenic-and-lead-found-in-45-packaged-fruit-juices-report-finds/?fbclid=IwAR0s3UBWTJIDQT_pgvU6giQ0eS8uOLZHehoyOQZzsw7WKKaVF33WqSNOgqU

https://www.theguardian.com/us-news/2019/may/28/bread-additives-chemicals-us-toxic-america?fbclid=IwAR02OST8xXF_NjvQuaj7dFOCgNdhfld3gBRbHUC5hueQjGnEo5L35mGIXII

https://www.bbc.co.uk/news/health-48499195?fbclid=IwAR3c3qSPIyZnudAFc5ChCbDdFSkevYIf_mxvCyV7O-L_y6lSms0yrZMGBF4

Intermittent Fasting

INTERMITTENT FASTING

Intermittent Fasting has been claimed to provide benefits. These include reduction in triglycerides, LDL cholesterol, blood pressure, weight, fat mass, blood glucose. There are people with certain conditions who should not fast. These include diabetes, anorexia and bulimia, pregnancy and adolescents.

Fasting for two days could regenerate the immune system, according to research

https://www.independent.co.uk/news/science/fasting-for-two-days-could-regenerate-the-immune-system-according-to-research-9506168.html?fbclid=IwAR10LxDJtbtm6fwYAdNFa1jD-KbTS5iELt745SaKLDU-RsbLCYceD097i5I

Healthline offer tips on how to fast safely

https://www.healthline.com/nutrition/how-to-fast

Medical News offers advice on fasting

https://www.medicalnewstoday.com/articles/324882.php

There are a number of diets including Alternate Day Fasting, 5:2 method. This involves a reduced calorie intake on 2 days of the week.

Harvard reviewed human and animal studies on intermittent fasting. Although animal studies showed great benefits these were not necessarily matched in human studies. They concluded that there was little difference between calorie restricted diets and intermittent fasting in humans. 

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

I have been trained in nutrition in Chinese Medicine and can offer dietary advice specific to a persons needs.

The Seasons in Chinese Medicine

The Wood Element

Spring Time and the Wood Element

Spring is a time for new beginnings when you should rise with the sun and take brisk walks (Pitchford, 2002.) Chinese Medicine evolved thousands of years ago in an agrarian society where people lived much closer to nature. Traditional Chinese Medicine (TCM) can be used to explain how our internal environment reacts to the changing seasons. In Chinese Medicine Spring is the time of the Wood Element. Ideally the flow of energy is smooth like a flowing river. An example of this can be seen in the flowing movements of Taiji and Qigong. It’s energies are upwards and outwards. Imagine a newly growing plant. It pushes against boundaries like the earth in order to get sunlight. The buds, shoots and leaves are growing and expanding. People also start life with a plan to fulfil their capabilities and direction. They may encounter obstacles and frustrations along the way. The state of the Wood energy within them will determine whether they bend or break in the face of adversity. If it is good then they will be able to grow and flourish. If it is not then they may become stuck (Hicks et al, 2004). Spring is the season for the Liver and Gall Bladder. We naturally eat less, perhaps even fast to detoxify the body and the fats and heavy foods we have consumed over Winter. Ideal foods for this time of year are young plants, fresh greens, sprouts and immature wheat or other cereal grasses (Pitchford, 2002..)

Summer Time and the Fire Element

There are five elements in Chinese Medicine: Wood, Fire, Earth, Metal and Water. Five element acupuncturists use this system to determine which element in a person requires most support. Working on that element helps to bring balance to the person. The Fire Element in Chinese Medicine relates to Summer, to heat, to the colour red, to laughing and to joy. The Sun is the Fire Element in nature. The following meridians are all related to the Fire Element: Heart, Small Intestine, Pericardium and Triple Burner.  The Spirit of the Heart is called the Shen. The Shen can be seen in the sparkle in a persons eyes.

On a physical level the Fire Element relates to a persons sensitivity to hot and cold. On an emotional level it relates to joy. Communication with others is how it manifests. When the Fire Element is in balance we can communicate freely and effectively with others. We will laugh and smile at appropriate moments. We will be able to recall pleasurable moments. When Fire is in excess we may become over exuberant, we may laugh at inappropriate moments.  Manic behaviour can harm the Fire Element. When the Fire Element is deficient we may be discouraged from human contact. We may not be able to join in the joy of a group and may feel isolated. When Fire is deficient people may display joy but it will lack warmth and not feel genuine. Lack of human contact can be detrimental to the Fire Element.

In Summer you should use plenty of brightly coloured fruits and vegetables. Light cooking is in order, steaming and boiling. You may decide to add spice or pungent flavours. Fruits to cool Summer Heat include apples, lemons and limes (Pitchford, 2002). Salads, sprouts and cucumber are suitable for picnics alongside herbal teas.

Harvest

Harvest Time and Earth Element

Harvest

In Europe in the middle ages there was a tradition of crop rotation which helps to reduce crop specific pests (RHS, 2015). Fields would be left fallow, i.e. uncultivated every few years. Animal and plant compost would be used to nourish the earth. Hedgerows that separated fields shaped the landscape and were places where animals thrived. In modern times this tradition has disappeared. Large scale harvesting is more common and chemical fertilizers and pesticides are used to produce the largest crop. However this system doesn't nourish the soil and yields may reduce.

Earth Element in Life

On a physical level we are what we make of what we eat. The Earth state of the earth can range from dry like a desert or damp like a soggy field suited to planting rice. On a physical level if we are suffering from "Damp" our digestion will be sluggish and we will be reluctant to move. On a mental level if our Earth element is strong we should be able to reap a harvest in our life (Hicks et al, 2004). If it is not our thoughts will circle endlessly and we may suffer from dissatisfaction. In Chinese Medicine humans are pictured as having their head in the heavens, where they can take in the Qi, and their feet on the earth, where they feel grounded and steady. Earthquakes like the recent one in Nepal lead to feelings of shock and instability.

Diet

To attune to late Summer it’s best to pick foods for every meal that harmonize. These include millet, carrots, corn ,cabbage, beans and sweat potatoes (Pitchford, 2002)

Autumn and the Metal Element

In Chinese Medicine the character for Metal (Jin) 金 represents something precious deep in the earth. It includes the character for Earth (see below). The Metal character has a sloping roof on top, representing something covered over. You could imagine it as a mine with nuggets of gold buried deep within the earth. Metal can be thought of like minerals in the body. Small but essential. In the body the Metal Element consists of the Lungs and Large Intestine. The Lungs take in air. In Chinese Medicine they take in the Qi from the Heavens. Exercises such as Qigong can help us to breath more deeply. Breathing meditations can be used as a tool to calm the mind. In dynamic meditation breathing can be used to trigger the emotions in order to express them and to get free and more detached from them (Osho, 1989). The Large Intestine lets go of waste material. On a more emotional level it's important to be able to freely accept gifts and compliments. To appreciate beauty in the world. It's also important to let go of things we no longer need. The Dhammapada (sayings of the Buddha) states "For see how the Jasmine flower releases and lets fall its withered flowers." So we must release the parts of us that no longer serve us rather than clinging to them. In Autumnal months the weather starts to get chilly and we would be wise to dress more warmly than the summer months. Summer salads should give way to more nourishing and warming foods such as soups and roasted vegetables. We should choose more astringent as well as heartier flavours and foods (Pitchford, 2002). Sourdough bread, sauerkraut, leaks, aduki beans sour apples and rose hip tea suit this season.

Gill Scrambling in Winter

Winter and the Water Element

There are five elements in Chinese Medicine: Wood, Fire, Earth, Metal and Water. Five element acupuncturists use this system to determine which element in a person requires most support. Working on that element helps to bring balance to the person. The Water Element in Chinese Medicine relates to Winter, to cold, to the colour blue/black, to groaning and to fear (Hicks et al, 2004). Water is the most yin of all elements. It takes the shape of it's container such as a reservoir or a river bed. The Bladder and Kidney meridians are related to the Water Element. The Spirit of the Kidneys is called the Zhi. It gives us the drive and motivation to get things done.

On a physical level the excess and deficiency of the Water Element can cause problems. This can be seen in floods and drought. Water controls Fire. A fireman will use water to put out a fire. The power of Water is storage. Animals store food so the can hibernate over Winter. On an emotional level the Water Element relates to fear. Our response to fearful stimuli is how it manifests. When the Water Element is in balance we can use our fear to avoid dangerous situations like predators, cliff edges and fire. Such a person should be able to respond positively to reassurance. A lack of fear may lead us to engage in extreme sports. An excess of fear may lead to agitation of the mind body and spirit.

Diet

In terms of diet Winter is a good time for salty and bitter foods which aid the bodies capacity for storage. Examples of bitter foods are oats, rye, carrot top and quinoa. Seaweed, millet and barley are salty foods. It is advisable to avoid salads at this time of year as they are cooling in nature (Pitchford, 2002)..

References

Hicks, Hicks and Mole, 2004, Five Element Constitutional Acupuncture, Churchill Livingstone, London

Osho, 1989, The Everyday Meditator A Practical Guide, Labyrinth Publishing (UK) Ltd, London

Pitchford, 2002, Healing with Whole Foods Asian Traditions and Modern Nutrition, North Atlantic Books, Berkeley

Weiger L 1965 Chinese characters. New York: Dover

Stone Circles

I have been drawn to visit a number of Stone Circles recently including Castelrigg, Arbor Low, Nine Ladies and Avebury.

Nine Ladies

Nine Ladies Stone Circle is located on Stanton Moornear Youlgreave in Derbyshire. The site is managed by Englsih Heritage. I’ve provided a link below. It’s surrounded by Woodland including Silver Birch Trees. It’s possible to do some short walks including the stone circle. The land you pass through varies from heather moorland to spase woodland. I found the site to be relaxing and energising. There is a tenth stone 30-40 yards away. The rumor is that it was a man who turned the ladies to stone because they were dancing on the Sabbath day.

Castlerigg Stone Circle

I have visited Castlerigg Stone Circle a number of times. It’s located in a large field not far from Keswick in The Lake District. On this occasion I came on the evening of the Summer Solstice. The energy was more intense than usual and there were still people drumming and enjoying the energies of the day.

Avebury

I visited Avebury Stone Circle last month and also had the chance to visit the Museum and the Manor House and Gardens. I was pleased to see that you could not only touch the items in the museum (apart from a few exceptions) you could also try om the costumes to see how they would look on you (as can be seen in the picture below.) The dresses made for girls weighed a surprising amount. From there I visited Silbury Hill and West Kennet Long Barrow. I was impressed by the scale of West Kennet Long Barrow. It stands out on the hillside. It is cool in barrow and you can get a sense of the world the creators must have lived in. I had hoped to see the white horse but I couldn’t see it from any of the ridges I was walking on. It will have to wait for another day.

Avebury Stone Circle

Avebury

The Manor House, Avebury

Arbor Low

Arbor Low is a Neolithic henge monument atmospherically set amid high moorland . Nearby is enigmatic Gib Hill, a large burial mound. It is sometimes referred to as the Stone Henge of the Peak District. It is surrounded by beatiful countryside and commands great views of Derbyshire scenery. Gib Hill, a large burial mound, lies two hundred yards south-west. The barrow consists of one mound on top of another. It is a Neolithic oval barrow with an Early Bronze Age round barrow superimposed at one end (Wiki). In 1824 William Bateman excavated the site. Findings included a flint and an item that was probably a polished stone axe. “The earlier long barrow was made of clay mixed in layers with charcoal and cremated human bones” (Derbyshire Heritage). In 1848 Thomas Bateman excavated the site. He found flints and oxen bones. When the work was nearly complete a stone cist crashed through the roof of his tunnel. It was reerected in the grounds of Lomberdale House but has since been relocated to it’s original site.

References

Arbor Low

https://www.english-heritage.org.uk/visit/places/arbor-low-stone-circle-and-gib-hill-barrow/

Nine ladies stone circle

https://www.english-heritage.org.uk/visit/places/nine-ladies-stone-circle/

Avebury

National Trust Site https://www.nationaltrust.org.uk/avebury

English Heritage Site https://www.english-heritage.org.uk/visit/places/avebury/

Avebury History https://www.english-heritage.org.uk/visit/places/avebury/history/
Gib Hill https://en.wikipedia.org/wiki/Gib_Hill

Gib Hill http://www.derbyshireheritage.co.uk/Menu/Ancient/burialsites/Gib-Hill.php