Easy-to-Digest Foods for Upset Tummies, updated

Apr10

(published in Tampa Bay Wellness, April 2013)

 

Do you have a “touchy” digestive system? Many people struggle with digestive problems. This could include anything from an occasional mild stomach upset, stomach flu, or food poisoning, to morning sickness, frequent attacks of gall bladder, gastritis, colitis or irritable bowel.  Or even the side-effects of chemotherapy treatment.

Chronically uncomfortable digestion, such as nausea, heartburn, reflux,  cramping, bloating, gas, constipation or diarrhea can be more than just uncomfortable; poor digestion is associated with other health complications, including malnutrition, dysbiosis, unhealthy weight gain or loss, weakness, and headaches.

Acupuncture to strengthen the digestive function is very helpful for these conditions, as are Chinese herbs tailored for the specific condition. And, for individualized dietary recommendations, it is best to see an acupuncturist trained in Traditional Chinese Medicine (TCM) nutrition. In the meantime, however, this article will outline a few dietary suggestions that will help most people feel better.

We will start with the most easily digested foods first, and progress to the more difficult.  Remember, these are generalizations. Everyone is a little different, so you may find that a few of the foods in some of the earlier categories need to be set aside until you are feeling stronger, or that you are okay with eating some of the later category foods sooner.  And always heed any food allergies or sensitivites that you have.

STEP 1:  CLEAR FLUIDS

Nausea, vomiting and/or diarrhea can make you not want to eat at all, but it is essential to remain hydrated with plenty of clear fluids. Warm or room temperature liquids are preferable since cold fluids can cause or worsen cramping.

One of the best clear fluids is coconut water: the liquid from the inside of the coconut, (not to be confused with coconut milk, which is a thick, white liquid made from the coconut meat).  All natural coconut water is typically tolerated better than plain water and has an ideal ratio of electrolytes, minerals with a small amount of natural sugars to keep you optimally hydrated and lightly fueled.

Other good fluids to sip include clear broths and warm teas:  for nausea choose ginger, peppermint or chamomile; for cramping pain choose chamomile, peppermint, or fennel.

STEP 2:  CONGEE and MASHED & STEWED FRUITS

Congee:

Congee is the foremost of the easy-to-digest foods in Oriental medicine, used for all types of imbalanced digestion.  It is a great food to start with after you’ve been unable to eat.  In addition to being easy on the system, it is said to “nourish the Digestive Qi (energy).”  Congee is a thin porridge that is often used as breakfast in parts of China. There are many recipes available online, but I will give you the basic formula here:

I recommend using brown rice, millet, quinoa or buckwheat, as these are gluten-free, and usually easy-to-digest. Use 1 part whole grain to 5 parts water.  Cook on low for several hours. I usually cook this in a crock pot overnight on the “low” setting.

Small amounts of various fruits, vegetables, or spices may be added, depending on your individual TCM diagnosis. Examples include ginger, cardamom, raisins, chopped carrots and apples, which add a touch of flavor and texture to the congee, but are well-cooked for easy digestion. Or your acupuncturist may prefer for you to use vegetables such as zucchini, celery, water chestnuts. Either way, go easy on the added ingredients, because the blandness of the congee is what makes it gentle on the digestion and nourishing for the Digestive Qi.

You can also put cooked congee through a blender to feed to infants and toddlers with “tummy problems”. Again, ask your acupuncturist for specific herbs, spices, fruits or veggies to add to your child’s congee for his or her condition.

Mashed & Stewed Fruits:

Another good option at this stage is a little bit of mashed banana, blended papaya, or a pudding made from the two together. Both are very easy to digest. Banana is better if you are having diarrhea. Papaya, since it contains some natural digestive enzymes, can be helpful for constipation. Applesauce (preferably unsweetened) is another great option. You can add a pinch or two of dried ginger to any of these fruits, to further assist their ease of digestion.

You can also try some stewed fruits, such as pears, prunes and figs, particularly if you have constipation.

STEP 3: OTHER WHOLE-FOOD STARCHES & FRESH FRUITS

When your system can handle more solid foods, try some plain baked potato or sweet potato (remove the skin initially if you need to), winter squash (such as butternut squash, acorn squash or pumpkin), cooked summer squash (zucchini or yellow squash), and cooked root vegetables (such as carrots, beets, or daikon radish).

You can also have plain whole grains such as rice, quinoa, millet and buckwheat.  If you are not gluten sensitive, you can add oatmeal (the old-fashioned kind, not the instant), or whole grain toast. In fact, all cooked starches should be well tolerated at this point, except for dry beans.  Avoid butter, oil or sauces for now, and no spicy foods.

Once you can easily digest the plain, cooked starches, you should also be able to digest most fresh fruits, though citrus and tomato may still be a challenge. Eat your fresh fruit at room temperature, instead of chilled, for better digestion.

STEP 4: COOKED VEGETABLES & GREEN SMOOTHIES:

Cooked Vegetables:

As your digestive system continues to strengthen, you can eat a variety of cooked vegetables, but initially avoid the cruciferous ones (broccoli, cauliflower, cabbage, and brussel sprouts).

Avoid using too much oil or butter to cook your vegetables.  Steaming or roasting them is better than frying.  You can also sauté them in broth.  Go very easy on the flavorings, spices or sauces, at least at first, until you feel your digestion can handle them.

For protein, you may eat a small amount of plain, cooked whole beans (not refried beans) with your cooked vegetables.  If you eat meat, this is where you can start to add small amounts of organic roasted chicken or wild-caught, small species fish.  Be sure to cook both of them very well, to kill parasites and bacteria.  Use animal protein more as a meal accent, and not as a large part of the meal.

Green Smoothies:

You can also start adding some raw, green, leafy vegetables to fruit smoothies. This way, you receive the benefit of the green leafy vegetable, but it is blended for easier digestion.  Green smoothies are a wonderful way to intake green leafies, while only tasting fruit. Start with spinach or leaf lettuce, since they have very little of their own taste.

There are many green smoothie recipes available online, but you can take this simple recipe and improvise:  Add 1 cup of spinach to 1 banana, 1.5 cups of berries, and 1 cup of water or coconut water and a few pinches of dried ginger or cardamom. Blend until smooth and enjoy.  Avoid adding ice, dairy or sweeteners.

STEP 5:  RAW VEGETABLES, FATS & PROTEINS:

Raw Vegetables:

At this stage, you can to add in raw vegetables and salads.  Of the raw vegetables, those which are fruits (tomatoes, cucumber, bell peppers, zucchini and yellow squash) are the easiest to digest, while the cruciferous (broccoli, cauliflower, cabbage, etc) are the most difficult, and you may need to only eat them cooked.

Iceburg lettuce is difficult to digest, and has the least nutrients of all leafy greens, so use romaine, leaf lettuce or spinach for salads. You might find that the darker leafy greens, such as kale, swiss chard, or collards need to be cooked for you to digest them well.

Fats & Proteins:

Of the fats and proteins, avocado is the easiest to handle, and a few olives are fine for most people. Both coconut and peanuts can be a problem for those with gall bladder congestion.  Other nuts and seeds in small quantities are fine for some, but those with diverticulitis will likely need to avoid them.  If you eat animal-based foods, organic chicken and wild-caught, small species fish, as well as organic egg whites may be eaten in small amounts.

Vegetable oils, butter/margarine, fatty meats, and dairy products should be eaten sparingly if at all. These foods are very heavy and put a lot of burden on the Digestive Qi.

FOODS TO AVOID

Besides those fats and proteins listed above, other foods to avoid with poor digestion are wheat (including white flour and whole wheat), sugars, artificial sweeteners, greasy foods, highly processed foods, and chemical additives. Some people with reflux or heartburn may also need to avoid spicy foods.  The most highly allergenic foods are dairy, corn, wheat/gluten, peanut, and soy.

FOOD COMBINING

Some people find that proper food combining makes all the difference for their digestion. Food combining is based on the chemistry of digestion: starchy foods require alkalinity to digest, whereas proteins and fats require acidity.  And fruits are best eaten without any other type of food because they digest much faster.

The premise is that when you combine foods which require opposite types of digestive environments, then the chemical reactions neutralize each other, causing digestive stagnation, fermentation & putrefaction. This can lead to digestive distress, poor nutrient absorption, overgrowth of bacteria/yeast, lowered immunity, fatigue, pain and other illness.

There are many sources for learning about food combining, but to make it simple: Don’t eat starches with fats or proteins; Non-starchy vegetables can be eaten with EITHER starches OR proteins/fats, but not both; Eat fruit alone; Allow 40 minutes after eating fruit, 3 hours after a starchy meal, and 4 hours after a protein/fat meal before eating a different type of meal.

IN CONCLUSION:

When your Digestive Qi is strong, your digestion is smooth and effortless, you have vibrant energy, and your whole body functions better. Try these suggestions. But, if you find your digestive problems are persisting, I encourage you to seek an acupuncturist trained in nutrition to help with your individual condition.

Also, for more on Nutrition from the Oriental Medical perspective, See Nutrition, Part 2. 

Dawn Balusik
727-475-4710

Tips for Seasonal Allergy Sufferers

Mar6

It is Springtime…and the trees and flowers are in bloom.  For seasonal allergy sufferers, this is not such an enjoyable experience.  But, I am here to share some tips that may make your Spring a little easier.

From a Traditional Chinese Medicine (TCM) perspective, respiratory allergies are related not only to the function of the energy of the Lung (which also includes the nose, sinuses, throat, and windpipe), but also to the function of the digestive system, or Spleen Qi.  (For more information on how digestion affects our immune and other body systems, refer to Nutrition Part 2 post).  Together, the Lung Qi and the Spleen Qi contribute to what is known as the Defensive Qi, which acts as a shield for our bodies, keeping us from being so sensitive or vulnerable to allergens, bacteria and viruses.

Keeping all of this in mind, there are several things you can do to minimize your allergic reactions:

1.  Eliminate dairy products from your diet. This includes anything made from cow’s milk, goat’s milk or sheep’s milk, including yogurt, cheese, sour cream, ice cream, cottage cheese, feta and all creamy or cheesy dressings and soups. Animals’ dairy products are very difficult for humans to digest, depleting the Spleen Qi, and often creating a lot of excess mucous (or Dampness) in the digestive and respiratory systems, which restricts breathing airways, and traps more allergens in the respiratory passages for the body to react to.

Eliminating dairy products usually results in a clearing out of excess mucous within 3 to 8 weeks, and a much less reactive respiratory system.

2.  Determine if you have any “gateway” allergens.  Dairy products can also be quite allergenic themselves, even if you don’t have obvious digestive distress after eating them. For many people, they can act as what I refer to as a “gateway” allergen. This means that consuming dairy products could make you more allergic to other eaten or inhaled substances.

An example that comes to mind is a woman my mother knew when I was young, who was only allergic to her cat when she ate eggs. And I’ve had many patients who, once they eliminated dairy products, were no longer allergic to trees, grass or dust. In fact, my own husband’s allergy and asthma problems were reduced by about 80% when he eliminated dairy products.

The most common “gateway” allergens are dairy, wheat, eggs, soy and corn. Interestingly, all of these common “gateway” allergens are also considered to be Dampness forming foods, according to TCM.

It would be a good idea to get a food allergy test done, to find out which foods your system reacts to.  As you eliminate the worst offenders from you diet, you may find that your respiratory allergies clear up as well. (If you need one, I can supply you an easy-to-do food allergy test kit.)

3. Avoid sugar.  While sugar itself isn’t an allergen, it is a burden for both the Spleen Qi, and the immune system, often making it more reactive against allergens, and less effective against pathogenic microbes. Sugar also feeds many of the microorganisms that the immune system needs to keep at bay on a daily basis, making you more susceptible to colds, flu’s and other infections.

4.  Take probiotics. These supplements are comprised of the beneficial bacteria that line our digestive and respiratory systems. These helpful micro-organisms assist our immune system in keeping populations of harmful bacteria, viruses, parasites and yeasts in check. Taking antibiotics, corticosteroids or chemical nasal sprays can destroy large numbers of our beneficial bacteria, leaving us more vulnerable to future infections.

Unfortunately, modern life expose us daily to chemicals that kill these vital allies: fluoride and chlorine in tap water, many types of medications, and antibiotics in meat, dairy and poultry are the most ubiquitous sources. While we can never fully restore all of the colonies of beneficial bacteria that should be living in our bodies, we can do our best to restore as many of them as possible with a high quality, multi-strain supplement. (I do carry high quality probiotic supplements if you would like to get them from me).

5.  Avoid being outside in early morning, or at dusk.  This is when the most offending allergen plants are in bloom, and the pollen concentrations are the highest.

6.  Keep your home’s windows closed, and the A/C fan running, to filter the indoor air.  Be sure to change your air filter every 30 days during high pollen seasons. Consider getting your carpets steam cleaned, or replacing them altogether. Wood, laminate or tile is much better than carpet for chronic allergy sufferers. (If you need the name of a good carpet cleaner in the Tampa Bay area let me know.)

7.  Be sure you don’t have an indoor mold problem. This is a very common issue in the damp conditions of Florida, and it can be very dangerous. I’ve treated many extremely ill patients who lived in homes that had mold problems which were ignored or treated improperly. If you have even the slightest suspicion that you have a mold problem, you owe it to yourself to get your home inspected. (Let me know if you need a referral to a good mold inspector and/or mold remediator in the Tampa Bay area).

8.  If you still are suffering, please call for an appointment.  You may just need some acupuncture and Chinese herbs to finally bring you relief.  For some great testimonials on the effectiveness of acupuncture and herbal treatment for allergies, check out the testimonial page on my website.

Have a wonderful Spring!

Dawn Balusik

727-475-4710

 

 

Reflections, New Perspectives and Wishes for 2013

Dec30

I just returned from an unexpected trip to New Mexico to help a good friend who has just been diagnosed with cancer. When I lived in New Mexico, over 10 years ago, this friend was a sister to me, and her parents my family. So, when the news arrived of her diagnosis, and that she could use some assistance following abdominal surgery, I wanted to be there to help in her day-to-day care, to be a moral support, and to share with her the information I have learned over the last 3 years regarding diet and lifestyle for cancer care.

Much time was spent happily preparing organic, vegan meals for her and her boyfriend, while listening to jazz on Pandora, cleaning out her kitchen cupboards of expired or unhealthy foods, preparing her Chinese herbs, driving her to various medical appointments, taking advantage of a bit of energy she had to go shopping when she felt stir crazy, catching up with each other’s life events, watching comedies together (laughter is healing!) or educating the family on the merits of a whole food, organic, vegan diet, especially for bodies fighting cancer.

But, in the quiet moments, I did a lot of reflecting.

Simply being in New Mexico, a place that is dear to my heart, provokes introspection, as does being away from my everyday life for a week.  These were compounded by this time of year – winter holidays – which always trigger reflection for me.  And to further deepen this contemplation, of course, was my friend’s diagnosis.

I thought about her, our friendship, what she meant to me over the years that our lives were intertwined, and the years that have passed since then; the ways in which she helped me to grow and develop as a person; my ever expanding appreciation of the incredible person that she is; and the profoundly difficult journey she is now required to make.

I also found myself contemplating what it means to have a cancer diagnosis. How it instantly asks you to scrutinize your priorities; life looks wholly different when you must make your healing your number one daily priority. And when, at age 35, you realize all of your plans now must be put on hold, and may never be the same.

She is doing an amazing job of staying optimistic and positive, for which she has every reason, since her type of cancer usually responds very well to treatment. While I cannot speak for what my friend is finding during her own introspective moments,  I can say that some questions are standing out for me:

What if I were diagnosed with cancer tomorrow? What would I change about my present life? And why? And, perhaps more importantly, why would I need to have cancer to re-evaluate my priorities and make changes? I think these are worthwhile questions for all of us to consider.

As a rule, my friend has always been a great teacher for me, simply by her own example. My pondering of these question found her life to be, yet again, a great teacher:

Friendships.  I was struck by the number of visitors that my friend had during the week. She has cultivated so many beautiful friendships with people who brought meals, groceries, gift cards, flowers, hugs, smiles, laughs, babies, moral support and love. I was floored, pleased, and a bit envious of the community she has built around her. This was in stark contrast to my life: though I know many people, I only have a few close friends, and those I rarely see. My life is very busy, I work a lot, and I’m an introvert, which means I need alone time to recharge. So I don’t find much time for socializing, making new friendships, or deepening existing ones. If I had cancer, would this change?

Being in Nature.  One reason for my love of New Mexico is the mountains and the desert. It is difficult to explain, but this landscape feeds my spirit in a way that no place else yet has. When I lived there, I could go to the mountains whenever I needed to reconnect – with my own center, with universal love, with God – to gain a higher perspective on my life. The mountains and their view over the valley “fill my cup” so to speak.

I’ve not yet found a place in Florida that does this for me as powerfully. But, I have now resolved to try. It must become a priority to find the natural places near home that feed my spirit. It is when my cup is full that I am the happiest, at my best, and able to the most effective in my contribution to others.

Having Fun.  Again, my friend is a teacher for me. She and her boyfriend partake in many activities they find enjoyable, completely outside of their jobs: taking and teaching dance classes, renovating their house, running a booth at a consignment store of mid-century furniture and décor (and shopping for items with which to stock it), looking at houses for sale, traveling around the world, making and selling beaded jewelry, hosting parties and entertaining at their home. These things bring them obvious pleasure.

While I will probably never take on as many different activities as they have, I certainly feel an obvious lack of enjoyable activities in my life, for too much time and energy spent working. It isn’t that I don’t enjoy my work, I do. But one needs to create balance in life. It is time to reconnect with “play” and find those activities that bring me joy.

Focus on Health.  Like most healthcare providers, I am not as good about taking care of my own health as I should be. While I eat a healthy vegan diet, get regular acupuncture and massage, and take herbs, which keeps me feeling good, there are things that could be improved: I often eat sugar when I am stressed, I don’t always get enough sleep or drink enough water or exercise enough, and sometimes I rely too heavily on caffeine.

During my stay in New Mexico, my friend treated me to a massage from a deep-tissue therapist with whom she works. It was amazing and very intense. I knew I needed the deep work, so I let myself breathe, laugh, grimace, resist, release and sob through it. I felt completely emptied out afterward, like a wet washcloth that had been wrung dry.

The therapist encouraged me to continue to get deep tissue work, reminding me of the importance of releasing emotions that get trapped in body tissues (“cellular memories”). I was already familiar with this concept: it is not uncommon for patients to shed some tears or experience emotion during or after their acupuncture treatment.

But this reminder had me wonder about my friend and her cancer. Was there an emotional component to the development of her cancer? There exists research that says many cancers are diagnosed or develop shortly after an emotionally traumatic event in the person’s life. It is an important possibility to explore, and it underscores the need for routinely releasing emotions in a healthy way as another aspect of health care.

Being Present.  A short time ago, I read a quote on Facebook that says something to the effect of:  if you are depressed, you are living in the past; if you are anxious, you are living in the future; it is only in the present moment that you can experience true peace, contentment and joy. Since reading that, I’ve been “trying on” this bit of simple insight in my life.

Every time I feel melancholy or blue, I examine my thoughts, and they are, in fact, dwelling on times or events that have passed, and in some way wishing for their return, in order to experience them again, or change something that happened. And, when I feel nervous, my thoughts are on something that hasn’t happened yet – something I must do, haven’t completed, or am fearful might happen. And, usually, when the actual event does occur (if it does), it was not worth all the worry and anxiety that I created around it.

But, when I get present – become aware of my surroundings, see what is around, listen to sounds around me, sniff for any aromas, feel the temperature of the air, notice the position of my body, and how it is feeling right now – it has an immediate calming effect.

I am beginning to realize that this moment is no less magical than any of those times in the past for which I am longing. And, it is in being present that I am able to enjoy myself. I notice that I have the most fun when I am completely present, and not giving in to the “hamster wheel” that my mind can spin ad nauseum. It certainly takes practice, but it seems that being in the present moment is giving myself permission to be happy.

Gratitude.  As an extension of the previous point, I find that being present is the only place from which to notice all the wonderful people, situations and things in my life, that I could be grateful for. I think that gratitude is a powerful agent of healing on many levels, and is important to make into a daily practice.

Love.  Lastly, I notice that when a crisis is going on, like serious illness, that I appreciate people more. I become less self-conscious about telling my friends and family that I love them. When something makes me stop long enough to remember that we all have a finite amount of time here together, it becomes more important to let others know they are loved and appreciated. Why wait until something major is happening?

So, once again, I thank my friend for being a great teacher. Life is a canvas of many colors, textures, shadows, lights, connections, and puzzle pieces, and she always seems to help me gain a new perspective on it. She is an amazing person; I am very grateful for her, I love her deeply, and I wish for her a speedy recovery and profound healing.

May your 2013 be full of friends, fun, experiences that “fill your cup”,  good health, happiness, gratitude and love.

Dawn Balusik

Chocolate Decadence Smoothie

Nov2

(recipe:  vegan, gluten-free, sugar-free)

Sometimes you just have to have some Chocolate!  This green smoothie is a great way to quell your worst chocolate cravings AND have your body thank you!

Chocolate Decadence:

3 large handfuls spinach, romaine or leaf lettuce
1 apple, core removed
1 cup almond milk
2 Tbsp cacao powder (raw, if you can get it), or carob powder (if you prefer).
2 Tbsp raw hemp seeds or raw cashews, or 1/2 avocado
2 to 4 dried dates (pits removed; soaked in water for 30-60 mins to soften).

Put all ingredients into blender and blend until smooth.  Enjoy!

Optional Additions to Chocolate Decadence:
1.  Add 2 Tbsp natural almond or peanut butter for a “reese’s cup” version.
2.  Add 2 to 4 drops peppermint extract for a “peppermint patty” version.
3.  Add 1/2 cup cherries for a “chocolate covered cherries” version.
4.  Add 1 banana for a “chocolate covered banana” version.

Dawn Balusik, AP, DOM

Apple Pie Smoothie

Oct16

Recipe (vegan, gluten-free, no added sugar)

If you’ve been enjoying apple season like I have, try this green smoothie that is a new twist on an old favorite….

Ain’t Your Grandma’s Apple Pie:
2 apples, cores removed
2 handfuls kale, spinach or other greens
1/4 cup raisins
1/8 cup almonds (about 6 to 8 almonds)
1 tsp hemp seeds or chia seeds
1 tsp cinnamon
1 tsp apple pie spice or sprinkle of cloves
1 cup water

Put all ingredients into a good blender and blend until smooth.  Add more water if it is too thick.

In Oriental Medicine, apples are said to benefit the stomach, spleen and lung.  They stimulate the appetite, relieve diarrhea, clear heat, and moistens the lung.

They are also medicinal for the liver and gall bladder, to help thin bile that is too sludgy, and to help soften cholesterol-based gall stones.

Apples contain calcium, potassium, iron, sodium, phosphorus, Vitamins A, C, and B1 and B2, niacin, fiber and flavones.

Enjoy!

Everything Cookies

Sep26

Recipe (Vegan, no refined sugar, low fat, can be made gluten-free)

When you just need a cookie, these are the favorite around our house.  We don’t make them often, because we avoid sugar, flour and oil.  But I adapted this recipe to reduce the amount of oil needed, and to replace the white sugar.  This is taken from several cookie recipes in the book, “Vegan Cookies Invade Your Cookie Jar” by Isa Chandra Moskowitz & Terry Hope Romero.

Everything Cookies (adapted by Dawn):

1 very ripe banana, medium
1/6 cup canola oil
1/6 cup applesauce, unsweetened
1/6 cup dark agave nectar (raw)
1/6 cup brown rice syrup
2 Tbsp Xylitol natural sweetener
3/4 cup all-purpose flour, or gluten-free all-purpose flour
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground cinnamon
2 cups rolled oats (gluten-free oats if you prefer)
1/2 cup chopped walnuts
1/2 cup dried cranberries
1/2 cup vegan chocolate chips

1.  Preheat oven to 350 F.  Lightly grease two baking sheets.

2.  In a mixing bowl, mash the banana well.  You can use a fork or your hands.  Add the oil, applesauce, agave, brown rice syrup, and xylitol and mix with a strong fork.  Add the flour, baking soda, salt and cinnamon and mix until the dry ingredients are just moistened.  Add the oatmeal, walnuts, cranberries and chocolate chips and mix well.  It is actually good to use your hands for mixing when using oats, to make sure the oats get nice and moist. If the dough is very slippery, add a few extra tablespoons of flour – it really depends on how big your banana was.

3.  Scoop the dough into scant 1/4 cup portions (a floured 1/4 cup measuring cup works well for this), and place on cookie sheet about 2 inches apart.  If they want to fall apart, just press them together with your hands.

4.  Bake for 10 to 12 minutes until lightly browned.  Let them cool on the cookie sheet for 2 minutes before transferring to wire rack.

(for an even lower-fat, lower sugar cookie, skip the chocolate chips).

Enjoy!

Dawn

Lifestyle Advice for Endometriosis, Fibroids and other Estrogen-Driven Diseases

Sep25

In addition to the appropriate acupuncture and Chinese herbal formulas for your specific condition, there are many things that you can do at home to help yourself.

From a natural Western medicine viewpoint, endometriosis and fibroids are usually an estrogen-dominance condition.  This means there is typically too much estrogen in the body outright, or too much in relationship to the amount of progesterone.  So, there are 3 main ways to reduce this excess estrogen load:

1. Support the health of the liver, which is responsible for metabolizing excess and spent estrogen.

2.  Support the health of the large intestine to have regular bowel movements, so as to keep spent estrogen that is waiting to be excreted from being reabsorbed through the bowel wall.

3.  Reduce exposure to “exogenous estrogens.”  These are chemicals that are found in our food, water, air, and environment, that mimic estrogen in the body.  These include chemical dioxins, hormones that are found in non-organic meat/dairy/eggs, and many chemicals that we find in household items.

Interestingly, from an Eastern Medicine viewpoint, again, the Liver energy is most implicated in endometriosis, but the explanation of how is a bit different.  Nonetheless, supporting the health of the Liver is paramount.  So, we will explore some ways to do this.  We will also look at ways to optimize your digestive energy, which is also essential to treating endometriosis and other gynecological conditions.

First, let’s look at how to support your digestion.  If you haven’t read the Nutrition Part 1 post, please do so.  It explains the differences between whole foods and processed foods.  Understanding and utilizing this concept is of utmost importance to improve all aspects of health, including Liver health.  To learn more specifics about optimizing your vital energy (qi) through your food choices, also read Nutrition Part 2.

Now, let’s look at further ways to support your Liver energy and function:

Nutrition:

In addition to what you learned from Nutrition Part 1 and Part 2, you want to focus the diet on whole, natural foods including, vegetables, fruits, and whole grains for liver health.  Avoid alcohol, caffeine, processed foods, additives, preservatives, artificial sweeteners and chemical ingredients, which tax the liver and contribute to inflammation.

Only eat organic options when eating animal-based foods such as meat, poultry, dairy and eggs, so as to avoid unnecessary ingestion of exogenous hormones.  Also, decrease your intake of animal-based foods in general, as they can stimulate the body to produce more of its own estrogens, and can contribute to inflammation.

Also, avoid iced foods/beverages, which can create “cold in the uterus” which contributes to cramping, clotting and infertility.  Avoid refined carbohydrates and sugar, which cause insulin spikes and drops, which further upset hormonal balance and deplete the Liver of essential B vitamins.  Avoid foods that contribute to inflammation, such as refined or hydrogenated oils.

Stress Reduction: 

In Oriental medicine, stress is a huge contributor to stagnation and congestion of the Liver energy and function, which can hinder blood flow in the pelvic area, and contribute to endometriosis and other gynecological problems.

We know from Western science that stress stimulates your body to produce more cortisol.  And, when needed, the body can actually convert its own progesterone into cortisol to keep up with the demand. When this happens, you have less progesterone to balance the estrogen, and more stress hormones.

Stress hormones, when present in higher amounts and for extended periods of time, have deleterious effects on all body systems, including hormone balance.  The way to stop this snowball effect is to decrease your body’s stress reaction, which means decreasing  the amount of stress in your life, and modifying your reaction to stress that you cannot avoid.

1. Stop over-commiting your time and energy.  It is common, in our busy lives, to say “Yes” to everything that anyone asks of us.  It is vital for your health that you remove things from your plate of responsibilities as much as possible.  Try to only commit to those extra activities that are joyful to you.

2.  Find some stress-relief activities.  Please make time to rest and “refill your cup.”  One thing to be careful of is not relying on activities that further cause your body to release stress hormones; like watching scary or violent movies, playing violent video games, or participating in risky activities such as gambling.

Good options would be hiking in nature, praying, journaling, meditating, getting massage, getting acupuncture, walking on the beach, taking photographs of the flowers in your neighborhood, spending quality time with people you love, taking up a new hobby.

3.  Find ways to focus more on the good things in your life, rather than the negatives.  Our perception determines how we experience our lives.  If we choose to see the positives more than the negatives, we will be happier and healthier as a result.  Working with a life coach or spiritual counselor can often help in this endeavor.  This (http://healingfromwithinmn.com/) is a blog by a friend of mine that I find inspiring and uplifting.

4. Incorporate activities that make your body and mind more resilient to the stresses that you cannot avoid.  These include getting acupuncture and taking the appropriate Chinese herbal medicine specific for you.  These also include taking a Tai Chi or Qi Gong class, which are not only are good for the body, but also the mind, requiring your full attention, so you can focus on the activity at hand, rather than the stresses in your life.  And they can actually help your body to recharge and revitalize.

Studies show that those who regularly practice Qi Gong or Tai Qi have less depression, more balanced hormonal profiles, fewer injuries, better athletic performance, enhanced cognitive function, stronger bones and a more positive outlook.

Reduce Exposure to Harmful Chemicals:

It is imperative that you decrease your exposure, as much as possible, to chemicals and substances that are hormone-disruptors or that act like estrogens in the body.  These include:

Dioxins:  found in bleached products such as tampons, coffee filters, paper products and sanitary pads as well as pesticides, bug sprays & repellents, and weed killers.

Plastics:  avoid drinking or eating from plastic containers, especially if they have been sitting in the sun or a hot car.  Don’t drink water that tastes like the plastic bottle.  Don’t cook (or microwave) in plastic containers or plastic wrap.

For more help with Endometriosis or other gynecological conditions, contact Dawn for acupuncture, herbs and individualized nutritional advice.

Dawn Balusik, AP

727-475-4710

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Sources:

Lewis, Randine.  The Infertility Cure:  the Ancient Chinese Wellness Program for Getting Pregnant and having

Healthy Babies.  Little, Brown and Company.  2004.

Mills, Dian S. & Vernon, Michael. Endometriosis: A Key to Healing through Nutrition. Hammersmith, London.

2002. pg 192, 214.

Murray, Michael, M.D., Encyclopedia of Nutritional Supplements.  Three Rivers Press, NY, 1996.

www.Nutritionfacts.org

Physcians Committee for Responsible Medicine:  Endometriosis.

http://www.pcrm.org/health/PDFs/pv_endometriosis.pdf

Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books,

Berkeley, CA. 1993.

Spangler, Luita D. “Xenoestrogens and Breast Cancer: Nowhere to Run.”Feminist Women’s Health Center Website.

http://www.fwhc.org/health/xeno.htm#what

Wolfe, Honora L. “An Acupuncture Approach to Improved Breast Health, Part II.”

http://www.acupuncturetoday.com/archives2000/aug/08wolfe.html