TCM Causes of Disease: Damp

In Chinese Medicine theory, it is understood that each part of a whole plays an important role in maintaining the integrity of the whole. What constitutes the “whole” depends on the context, it could be the planet, a specific ecosystem, or an individual living organism. When we take the human body as the “whole”, this concept means that all of the organs, tissues, fluids and systems in our body work in conjunction with each other in order to maintain the balance and health of the whole body. At the same time, anything that happens to one part of the body, can eventually affect other parts, and even the whole system.

This also works at a bigger scale. As we are ourselves part of larger system which is nature, we are under the influence of the environment we live in and our bodies are in constant interplay with its changing qualities, while at the same time our environment is affected by how we interact with it. Simply put, the elements, seasons, and climate as well as the pollution and toxicity in our environment influence the workings of our bodily systems.

In Chinese medicine, we identify specific pathogenic factors that result from our interaction with our environment. These are referred to as 6 External causes of disease which consist of natural climatic and environmental factors that can become pathogenic and cause disease when they “invade” the body. I gave a brief account of each of these pathogenic factors in a previous post which you can read here. 

In this post, I am going to focus on the Damp pathogen, which I have found to be one of the the main factors contributing to symptoms during my 20 years of practice in the UK.

 

DAMP

Mould growth is a result of Damp

According to the publication  Indoor Environmental Quality and Health Risk toward Healthier Environment for All, indoor dampness is related to the growth of mould and bacteria and chemical degradation of building materials, and it is a risk factor for respiratory symptoms and infections, asthma, rhinitis, lower lung function, dermatitis, a host of non-respiratory symptoms, sensory effects, irritation of the mucous membranes and inflammation. 

I have seen all of the issues mentioned above, and more, in my clinic as a result of Damp pathogens. To understand how Damp affects our bodies, let’s start by defining the characteristics of Damp as we observe it in nature:

• It tends to penetrate matter and eventually cause its decay
• It produces heaviness, swelling, and puffiness- like the doors that we can’t get to close, the walls with blistering plaster, the soggy ground when it's very humid
• It is pervasive and easily becomes stagnant and mouldy- where there is damp, there is that smell that seems to never go away no matter how much ventilation we give to a place. Oh, and those mouldy patches in our Victorian houses which always seem to come back no matter how much we clean them
• It tends to sink- unless everything is so soaked that it has nowhere else to go or something is blocking its way causing it to move upwards instead, dampness tends to go downwards because of its heaviness.

 

 On the whole, pathogenic Damp shares the exact same characteristics of environmental dampness as outlined above:

• It can penetrate matter: Damp can be found practically everywhere in the body: the skin, the muscles, the joints, the organs, the mucus-lined tracts throughout the body, the sensory organs. It can cause decay: In long term Damp-related skin conditions, we can easily see how the stagnant fluids stop blood circulation to the external layers causing them to become scaly and eroded.
• It produces heaviness, swelling, and puffiness- heavy feelings, bloating, puffiness, and swelling are common signs of Dampness 
• Long term Damp is difficult to get rid of: though not impossible, it can take root in places we can’t imagine, and when it has been present for a long time, it can become stuck, thick and pervasive
• Damp tends to sink- the most common symptoms of Damp manifest in the lower part of the body- bowels, urinary tract, and lower limbs. However, just like in nature, it can rise to the chest and head when there is an excess of it in the lower and the is no room for more Damp, or if there is a blockage that doesn’t allow it to sink, causing it to move upwards. We can see this in people who develop symptoms of Damp in the upper body (cough with phlegm, mucus in the nose, blocked ears) as a result of constipation or after eating excessively and clogging up their digestive systems.

EXTERNAL AND INTERNAL DAMP

According to Chinese Medicine, there are two types of pathogenic Damp: External and Internal. This post was meant to discuss External Damp but it’s impossible to talk about it without discussing Internal Dampness as well.

Damp can appear in the body as a result of a relentless exposure to External Damp as well as Internal production of it coming from either the excessive consumption of damp- or mucus-producing foods and/or a propensity for the body to accumulate it due to an impairment in the digestive process. Once in the body, Damp can obstruct the flow of substances including the blood, disrupt organ function, produce inflammation, and - if left over a long period of time- become thicker and even solidify into soft lumps and nodules.

 External Damp

The UK is an area of high humidity which makes us prone to developing symptoms which in TCM are classified as Damp-related. We are painfully familiar with damp walls and ceilings, the smell of damp clothes which never seem to dry properly, and mouldy basements and cellars. Damp environments easily breed fungus and this is why we often see mould and mildew growing over all sorts of materials and plants that have not had the opportunity to dry out for a long time.

Frequent rain is a form of External Damp

When External Damp invades the body, it will affect at least one of the superficial layers of the body: skin, muscles, joints, ligaments or tendons. Damp will cause puffiness, inflammation, heavy feelings, skin conditions with fluid-filled eruptions, stiffness in the joints, achy feelings. It may be that our symptoms are better when we are outside moving around, and worse when we have been static for a long time. The joint stiffness, headache, and foggy head we can experience when we wake up, and which clear up as we move around, are often due to pathogenic Damp. Damp-related symptoms can be exacerbated by rainy days and damp environments, by certain foods, and may become chronic and difficult to shift.

Just to make it more confusing, Internal Damp can affect the superficial layers of the body if it has nowhere else to go, and cause the same symptoms as External Damp. This is often the case in children with eczema who are intolerant to dairy. Their inability to digest dairy can cause an accumulation in their digestive systems that the body eventually starts to send upwards and/or outwards resulting in chest or ear infections and skin conditions. For this reason, it is common for these children to experience childhood asthma and eczema at the same time. This kind of pattern can also be seen in adults and it is common to see people in clinic whose conditions involve both Internal and External Damp creating and exacerbating each other.

Internal Damp

Internally, Damp manifests as an accumulation of fluids of varied thickness and viscosity such as water retention, excess mucus, and phlegm. This can occur in any area of the body: in the digestive or respiratory tracts, the urinary tract, the reproductive system, the head and sense organs, etc. The famous candida overgrowth and all the different types of bacterial overgrowth causing digestive, Small and Large intestinal issues, and urinary issues are all manifestations of Damp in the interior.

The main underlying cause of internal Damp lies in the digestive system. There are two main ways in which this happens:

1. Depletion of the digestive organs, the Spleen and Stomach, resulting in an inability to process correctly all the food and fluid that we ingest. There may be sluggishness in the digestion which creates a back-log of undigested food and/or undischarged waste products. These accumulations can clog up the system, further impairing the digestive function, resulting in further accumulation and in an unhealthy cycle of worsening digestive power and increased accumulation.

The excess accumulation is initially stored inside the digestive tract but, as it increases, it can seep through other areas to affect the urinary and reproductive systems and also start to creep up to the chest and head, and even outwards to affect the joints and skin, thus producing systemic symptoms. As an example of this: I have treated several people who, despite having no appetite and eating very little, continuously put on weight and felt heavy and sluggish with headaches, foggy head, achy muscles and joints. This is what we would call Damp accumulation which is rooted in depletion. As the body becomes more depleted, more Damp accumulates until eventually it affects different parts of the body. The treatment involves warming and strengthening the body and encouraging the body to expel excess Damp using acupuncture and herbs, supported by a diet consisting of nutritious foods that are easily digested.

When our system is healthy, the excess Damp is expelled through the urine and stools. Thus, how we are excreting may show us the presence or absence of Internal Damp.

Damp forming foods can affect our health

2. The second main cause if Internal Damp is an excessive intake of Damp-forming (the same as mucus-forming) foods. It may be that our Spleen and Stomach are strong, but our diet consists of foods that are difficult to process. Our digestive organs may be overwhelmed by this after a while, resulting in an accumulation of Damp. This eventually can cause difficulty to the digestive organs as they cannot process or excrete efficiently, making them lose energy and become depleted. This means that long-term, this type of pattern ends up becoming the first type involving depletion of the digestive organs.

 The diet now prevalent in our society consists mostly of Damp producing foods:

Dairy products (milk and all its derivatives), wheat products, refined sugar, processed foods, chemical additives, alcohol. Think of the common UK diet of cereals (usually processed and full of refined sugar) with milk for breakfast, a sandwich and piece of cake for lunch, and pasta, pizza or something microwaved for dinner. To this we add snacks of milk chocolate bars, cereal bars, or biscuits, the fizzy drinks charged with additives and sugar, the teas and coffees with milk and sugar and the alcohol to relax in the evenings. With a diet like this, the constant consumption of mucus producing foods will eventually clog us up and prevent the digestive system from processing anything at all. We may think this is not doing us any harm but it’s just a question of time before we start to develop at least some of the symptoms outlined below.

 

SYMPTOMS OF DAMPNESS

The heavy, clogging, puffing, nature of Damp accounts for a variety of common symptoms that range from allergic reactions and inflammation to digestive difficulties, menstrual issues, and chronic headaches.

Below, there is a list of some of the possible symptoms that can be caused by Damp. Some of these symptoms may also be caused by other pathogenic factors or disfunction of the organs so this is not meant to be a diagnostic aid but just an informative list:

General:  Heaviness, fatigue, pain that is improved with movement and worsened by being still and by humid weather, numbness, water retention, oedema, stiff puffy joints, rashes particularly those with fluid-filled eruptions.

Digestive: Bloating, sluggish digestion, abdominal discomfort and fullness, nausea, loose stools, rumbling stomach, acid, mucus in stool, excess saliva, poor appetite.

Urinary: Frequent, difficult, urgent, painful, interrupted urination, night time urination.

Respiratory: Chest oppression, wheezing, cough, panting, rattling sounds, phlegm in the chest or throat.

Head: Nasal discharge, eye discharge, post nasal drip, blocked ears, sinus issues, headaches- particularly frontal ones

Mental/Emotional: Brain fog, depression, low motivation, feeling disconnected, excessive worry, anxiety, confusion, lack of concentration.

Skin: Rashes, itching, scaling, fluid-filled eruptions, some types of hair loss.

Damp-related symptoms often get worse when it’s rainy or humid outside or after we have consumed too much bread, dairy, sugar, alcohol.

Damp Heat

Just as it happens in nature, where stagnant water eventually starts to putrefy and becomes thick, slimy and smelly, long-standing Damp accumulation in the body can eventually heat up and turn thicker, turbid, and even putrid. This is called Damp Heat and it can present with the same symptoms as Damp but they will be more severe with the addition of thick, yellow, smelly discharges that become infectious, with pus, inflammation, hot sensations (including fever), and pain. Damp Heat is a development from Damp towards more severe conditions which are more difficult to treat.

In addition to the foods that create Damp and mucus, which will also contribute to Damp Heat if it is present, someone presenting this pathogen will need to avoid or reduce heating practices and foods including spicy food, alcohol, smoking, and sweating excessively.

 

 PREVENTING THE EFFECTS OF DAMPNESS IN THE BODY

In the UK, it is difficult not to be exposed to environmental Dampness. In addition, the fact that there is so much Exterior Dampness can eventually make us prone to develop Internal Dampness. I have seen this when treating people who were originally from drier climates like Spain, Greece, and Somalia. In these countries, the traditional diet contains a lot of Damp-forming foods such as wheat, dairy products, and large amounts of oil. In their original setting, these ingredients caused no issues as they help the body retain moisture, thus counteracting the effects of excessive dryness on the body. In Bristol, however, eating this diet resulted in weight gain, digestive issues, chest issues, and allergies. The type of weight gain I have seen mostly affects the middle and lower parts of the body with evident water retention and often a kind of wobbliness that resembles a water-filled balloon. This is the accumulation of Dampness that is sinking from the middle (the digestive system) into the lower abdomen, hips, legs, and feet.

I myself started to develop mild respiratory allergies to different agents, skin rashes, and wheezing after living in my house in Bristol for 3 years. I wasn’t sure why this was happening since I am always careful with my diet and lifestyle. Eventually, I discovered that mould was growing behind my bedroom furniture and that the V-shaped roof of my house was creating an accumulation of damp in the ceiling. I had to get rid of some of my furniture and constantly clean my walls and ceiling as well as getting a dehumidifier. Short of moving house, some heavy building work finally saved the day and after getting rid of all the materials that where completely water-logged and half rotten, I got to breathe freely again. I also developed a pattern where I would get clogging in my nose and ears just a few hours after eating bread. This was showing me that my digestive system had become very sensitive to Dampness as a result of overexposure to External Dampness, Herbs, acupuncture and reducing to a minimum the consumption of Damp-forming foods helped me restore my balance.

The experience I had in my house made me highly aware of the impact of External Dampness on our health. I recommend to everyone displaying severe Damp symptoms with no known cause, to do the following:

• Check of mould and damp walls in your home
• Any sign of Damp? – get a dehumidifier and then get a builder to check if anything needs to be done to fix it
• Ventilate your home as much as possible
• If there is Damp already, don’t dry your clothes on radiators and, if possible, not in the house. I use a dehumidifier to dry my clothes, although I get told off for over using it!

 

Diet and Lifestyle

Because Dampness is so sticky and it can hide inside the body for a long time sneakily clogging up the system and impairing our organ function, it can be difficult to get rid of it. By the time symptoms show and we seek treatment, we may need long term assistance to expel the accumulated Damp and help the organs recover their normal function. Cutting down or even out completely all Damp-producing foods from the diet is the simplest way to support a system that is getting congested with Dampness. 

The main Damp and mucus producing foods that a person displaying symptoms of Dampness needs to avoid are: 

All wheat products, cow’s milk and all its derivatives, refined sugar and all processed sugars and sweeteners, all processed foods, all refined fats, alcohol, and chemical additives.

 In addition, excessive amounts of raw and cold foods, and drinking fluids straight out of the fridge are considered practices that can conduce to Damp formation in the body. You can find out more on healthy eating according to Chinese Medicine here.

Regular stretching of the whole body can be helpful to improve flexibility and encourage the movement of stuck Dampness away from joints and muscles and to promote digestive function. Moderate exercise is often recommended, taking into account that the right type and right amount of exercise will depend on each person's condition. A way to know if the exercise we are doing suits us is to observe how we feel a a few hours later and the day after exercising. If we feel exhausted or our symptoms increase, this is a sign that we are doing too much or the wrong type of exercise. You can find more on health cultivation and the essentials of health here.

 Acupuncture and Chinese herbs are very effective at treating Dampness and its symptoms. With acupuncture, we can treat the most External manifestations of Dampness such as swelling, stiffness and pain. Internal Dampness that is not too severe, manifesting as respiratory, digestive and urinary issues can also be effectively treated with acupuncture and moxibustion. More severe, chronic, and stubborn Damp symptoms can be addressed with Chinese herbal medicine, often combined with acupuncture and moxibustion. Treatment can help the organs expel the excess Damp and also strengthen body as a whole to prevent excessive Damp from accumulating so easily in the future. 

Phlegm is a more congealed type of Dampness, it is originated in the same way and it is considered to be the cause of many illnesses in Chinese Medicine. Preventing Damp and Phlegm formation in the body can be regarded as essential to prevent chronic illness and improve our chances of a healthy mind and body in our mature years. 

 

 

 

Life in the time of an epidemic

Many of us followed in horror what was happening in China a few weeks ago, when the new Coronavirus came into our lives. So many people in critical condition, so many isolated far from their families not knowing how long it would last, so many deaths in a short space of time! Since then, we have followed its steady approach towards us, leaving behind closed borders, collapsed health systems, and several thousand people dead. We have seen how in countries where the news of the epidemic wasn’t taken seriously the spread has been scarily fast and devastating, yet we have been told to keep cool as cucumbers and only do what feels “right” to us.

Let’s put other people first                   

Since we have no real guidance or have been given a plan, it has so far been left to each of us to think about the best choices to make. When confronted with infectious diseases, like this one, we are very much at the mercy of what happens in the community. This is why actually thinking about others before we think about ourselves, is an important step to reduce risk of infection for all.

You may wonder how this could be so. Well, if you have seen any of the graphs or charts with the numbers of cases and deaths that are occurring worldwide, you may have noticed that the number of deaths and the length of time the upheaval lasts are directly proportional to the number of infected people. This means that the risk to each of us and the disruption caused by what we are living will be cut short if we behave in a manner that minimises the spread of the virus.

Because, as we have seen, the new coronavirus is highly contagious, minimising its spread really means minimising contact with other people.  So, if possible, STAY HOME for the time being. Some people find this a pain, but we must understand that if we don’t do this NOW we will be forced to do it under much more difficult circumstances later.

Other than this, thinking of others also means that those people we know who are by themselves or who are part of the high risk group – the elderly, people of all ages with pre-existing immune or respiratory conditions- should be in our list of people to contact regularly to check for their safety and wellbeing. These are times for us to come out of our own little worlds and see how much we actually need each other.

Another way in which just thinking about ourselves doesn’t work in this situation, is how we buy our goods. As it has been pointed out in recent days, buying all the hand sanitiser from the shelves will not protect us if nobody else is able to wash their own hands!

Obviously, if we are not able to stay home right now, we need to be extremely careful and avoid any unnecessary contact with anyone. Every time you touch any surface outside your home, or money, please wash your hands. And if you have any symptoms please be outward about it, stay home and tell your close ones about it. We very much depend on each other right now.

 Strengthening our immunity

Our immune systems are constantly challenged not only by illnesses but also by stress, pollution, eating unhealthily, difficult relationships, and loss, just to name a few things. Because of this, most of us have immune systems that could do with a boost especially in times like this. These are a few things necessary to enhance your immunity:

Meditation helps our immunity

1. Meditation and relaxation techniques: As we know, stress and anxiety impair our immune system so, counteracting stress with meditation and relaxation techniques will have the positive side-effect of increasing immunity. There are many ways to meditate, since we are dealing with a respiratory epidemic, I would recommend you explore breathing meditations.

Qi gong exercises are also meditative, as well as involving organised movement that helps the body stay supple and increases oxygenation, which makes it a great thing to explore if we are stuck at home.

As for relaxation, my favourite relaxation exercise is the “body scan” which basically consists of lying flat on the floor and visiting each part of the body, breathing "into" it and relaxing it, until we cover the whole body. In yoga, this is Savasana and it’s what we usually do at the end of the practice.

2. Movement: Exercising without pushing ourselves too hard will help us at this time to oxygenate the body and clear out toxicity. Exercising too hard or too long can, on the other hand, be detrimental to our immune systems.  

If we choose to exercise outside, we should obviously avoid contact with others and maintain our distance from all people in case either they or us are carriers of the virus.

3. Nourishment: This is central to the strength of our bodies and of our immunity. It is ideal to eat freshly cooked meals containing plenty of nutrient-rich vegetables, wholemeal grains, and good quality protein. To enhance our immunity we also need to not burden ourselves with chemicals and additives that can be harmful to the body so avoiding processed foods, sugary foods, pre-made meals and fizzy drinks is a very important issue. For more on this you can read my posts on what real food is, and on understanding a healthy diet. 

4. Hydration: As we know, water makes up a high percentage of the cells in the body and, if we are dehydrated, we may be more susceptible to certain diseases and definitely our immunity won’t be at its best. Hydration doesn’t only means consuming enough fluids but also not consuming things that push water out of the body through the urine. Coffee, tea, colas, alcohol and all caffeinated drinks all have this effect and are best avoided if we want to stay hydrated.

Over-sweating is also a way to lose body fluids that are needed for deep lubrication and to keep the organs functioning optimally

The best way to hydrate is to drink warm water and herbal teas, at least 4-6 cups per day. Home-made soups and broths and plenty of fresh vegetables can also provide us our cells with some fluids.

5. Sleep: Studies have shown that chronic sleep deprivation has a negative impact on the immune system. Consistent late nights and early starts and having sleep difficulties not only leave us depleted, and often too tired to function properly in our daily lives, but can also diminish our ability to fight disease. Because many people experience disturbed sleep because of their stress and anxiety levels, meditation and relaxation practices may help deal with this.

Adopting good nighttime habits, such as having time off screens before going to bed and not going to bed past midnight, will greatly contribute to us having good physical, immune, and mental energy. These habits may be harder to follow if we are working from home, in quarantine or lockdown, but this may be a time when we most need them.

6. Air: Our bodies cannot survive long without oxygen. In Chinese medicine, air is a necessary ingredient for the making of vital energy or Qi. In the cycle of Qi production, the Lungs extract nourishment from the Air and this nourishment gets combined with that extracted from the food and drink by the digestive system. This results in Zong Qi – chest Qi – which fuels the functioning of the Heart and Lungs and which gets further refinement to become the particular type of Qi that will provide strength to all organs and protect us from disease – our immunity.

Deep breathing exercises are important for our general health and particularly relevant now because they can help clear mucus and strengthen Lung function which will be useful against a virus that attacks the respiratory system. For more on this, visit my post on conscious breathing 

Preparing the body for the Coronavirus

As we have been told, this particular virus starts with a fever and a dry cough. It directly goes to the airways and relatively quickly goes into the Lungs. Everything that we can do to strengthen our immunity and Lung energy mentioned above could help us minimise the damage. 

 According to observations made by Chinese medicine doctors working in the front line at Wuhan, and kindly shared with me and other practitioners by my teacher in China, in the average person – excluding those people in the higher risk group-  the infection is more severe in the presence of internal Dampness. This basically means that if we have an internal accumulation of fluid, mucus, and/or phlegm, we could have a more difficult time if we get infected. 

This is useful to know as there are specific foods that increase the mucus and phlegm in our bodies, which we could start avoiding right now in order to prepare our body for battle. The main foods to avoid are the following:

• Milk and all milk derivatives (plant-based milks are ok)
• Wheat products- all types of bread, biscuits, pasta
• Refined sugar
• Greasy, heavy, and rich food
• Alcohol
• All processed foods- pre-prepared meals, reconstituted meats, tinned and instant meals
• Chilled drinks and foods
• Excessive amounts of cold/raw foods

Virus or not, avoiding the above foods can make a big difference to our systems, we may feel lighter and our digestion will be able to work more effectively. Eating freshly cooked foods avoiding the above will also help our bodies to function at a more optimum level when we most need it.

There are also certain easily found ingredients with strong immune-enhancing properties that we could add to our cooking (please bear in mind that these foods won’t necessarily help if you are already displaying the symptoms of a viral infection but they will be good preventatives):

• Limes and lemons- a cup of hot water with the juice of half a lemon or lime will help you kick-start the day and cleanse your system
• Fresh ginger- Can help us fight infections whether viral, fungal or bacterial. You can add them to your cooking and also make ginger tea by grating a chunk of ginger in a pan and boiling it in water for a few minutes. It’s delicious with lime/lemon juice and honey. It's best not to have a lot of ginger if you have burning urination, very sticky smelly stools or feel hot all the time.
• Raw garlic- Like ginger, garlic can help us fight all types of infections. We should add garlic to every one of our meals, however, its potency is higher when we consume it raw. Many people find it too strong in taste when raw, plus our bodies can exude garlic smell afterwards, not very pleasant unless the our partners and family are also eating it! One way of enhancing garlic's properties is steeping the peeled cloves in a jar of good quality runny honey for two weeks, opening the lid once a day to release the air. After this time, the garlic should have lost its strong taste, if it hasn't just keep it in the jar for another week. This is also to be avoided if you have burning urination, very smelly stools, or feel hot all the time.
• Turmeric is a nutrient-rich anti-inflammatory herb
• Thyme- can enhance immune response, plus it’s a phlegm busting herb and good for coughs. It can be added to food or prepared as tea with a little honey
• Cinnamon- is used in Chinese medicine to enhance digestion and help the immune system
• Honey- Good quality honey is rich in antioxidants and soothes the airways when we have a cough (See the garlic and honey recipe above!)
• Most herbs and spices- Used in moderation will also help our digestion work better, and make our meals more interesting. I would avoid chilies right now since they can add to much heat to a fever and make us sweat and lose precious fluids.
• To cleanse the air we breathe and help boost respiratory function we can also add eucalyptus, thyme, tea tree essential oils to our bath or an oil diffuser.

Quarantine time

Staying home may be difficult for some of us who feel lonely, whose living conditions are not very comfortable, who feel stressed by their families, who feel they cannot afford to not work. All of these are common and valid sources of apprehension which cannot be dismissed. It may be impossible for us to understand fully other peoples’ living conditions or circumstances so, for a start, we need to be incredibly patient and compassionate towards each other right now.

It is not compulsory at the moment for us to stay at home but it may soon get to that and, when that happens, we will all have to make the best of what there is. There are plenty of online resources for us to explore all those things we have always said we wanted to do but have never had time for: playing an instrument, learning a language, reading about particular subjects, mediation, yoga, Qigong, you name it! Let’s get making a list of these things for when the time comes. 

If we have the resources, we will be able to enjoy things such as cooking proper meals, reading, learning, getting in touch with people we never have time to contact, sorting things out in our homes. However, let’s not forget that there are plenty of people less fortunate than us, there is already a growing number of local groups prepared to look after each other and especially after those at high risk and those who are worse off. This is the main group for Bristol https://www.facebook.com/groups/1032597030460220/?notif_id=1584542889971855&notif_t=group_r2j_approved

Finally, since we may not have any choice, let’s welcome a time of quiet and rest, let’s allow the body and mind to heal and recuperate from our crazy lives, let’s also allow the Earth to rest and cleanse itself, let’s learn how to BE again and, together, let’s remember how to live as communal beings who help and protect each other and who respect and look after our beautiful home and all life on it.

With much love and hope,

Sandra

Autumn lifestyle

Autumn - the beginning of the Yin part of the year

The yearly cycle, like everything else that exists, is an expression of Yin and Yang energies. With the summer over, the cusp of Yang energy is now gone and we enter a calmer, quieter, and more introspective season which is the beginning of the Yin part of the year. Many of us may already be feeling a need for extra rest, and may have even fallen with a change-of-season cold.  These are natural responses to the many changes happening in our environment which are an expression of the sudden inward movement of autumnal energy following the climax of expansion reached during the summer months. 

In the West, we tend to regard the seasons as mere climatic phenomena which can affect the landscape but do not affect us. This is a common misconception rooted in the removal from nature that so many of us experience today: we feel hot in winter and frozen in summer in our air-conditioned spaces, live under artificial lights unaware of day or night, and throughout the year buy all kinds of fruit and vegetables coming from all over the world in the local supermarkets. 

Something that the healthiest people on the planet have in common is not that they purposefully do things because they are considered healthy or eat specific foods because of the omega oil or antioxidant contents, it is that they eat what their particular land produces at each time of the year and observe traditional ways of living and preparing the foods that go in accordance with their environment and needs. In contrast with this, health-minded people in the West tend to go for the consumption of out of season “super foods” and relentless healthy regimes which do not necessarily keep us healthy or enable us to fight disease more efficiently.

Observing the changing needs of our bodies during each season is undoubtedly one of the keys to good health. This involves a fluidity in our habits that allows for seasonal produce to constantly be at the centre of our diets, and for adjusting our levels of activity and rest according to our bodies' requirements.

Autumn in TCM

Generally speaking, autumn is the season of harvesting, gathering, and preparing for the winter months, a time when the lushness of summer ripens up and gives way to falling leaves and fruits.  As we harvest and gather we also find all those fruits that, having gone off, need to be discarded.  This perfectly represents the most important functions of the TCM Lungs and Large intestine, the organs of the metal element whose energy is at its peak during this season.  The Lungs main function consists of gathering air and extracting from it the nourishment – in the form of oxygen – that serves as one of the principal ingredients for the making of Qi which will in turn fill our bodies with strength and vitality. The Lungs and Large intestine are also in charge of the elimination of waste products from respiration –carbon dioxide- and digestion so that they don't stay in the body and cause harm.  The TCM Lung governs Qi and its proper functioning manifests in vitality and constant renewal of our energy. Visit my post on the Lungs to learn more about this organ and how to maintain its health.

Another important function of the metal organs is to protect us from disease, which is an aspect of immunity. Being the most external of organs, the Lungs have the function of projecting outwards a protective energy  - Wei Qi - which is partly derived from the nutrients that we consume and acts as a barrier to invasive external pathogens. The Large intestine is also a main organ in our immune response as is the skin which in TCM is regarded as an extension of the Lungs. They are both in charge of fending off and eliminating harmful substances and waste products so that they don’t enter deeper into the body .  External pathogens most easily enter the body through the respiratory and digestive systems so the strength of the metal organs is considered of great importance.

If the energy of the Lungs is low or its flow impaired by blockage – usually in the form of phlegm and mucus along the respiratory passages – we may be more prone to catching colds, and develop coughs or allergic reactions during this season.

Staying healthy in autumn
In Traditional Chinese medicine texts, autumn is regarded as the season when dryness can injure the body. This is because in mainland China dryness is a prevalent condition at this time of year. Here in SW England however, the opposite is true. Our already humid environment becomes increasingly so, the air can turn soggy while moulds develop on trees and on the falling leaves.  For this reason, some of the Chinese medicine advice for this season needs to be adjusted to our different climate.

Whether we live in a humid or dry area, autumn is always about gathering what we need to be comfortable and well in the winter months, letting go what needs to be discarded so that we are not unduly burdened during winter, and setting up boundaries to protect us from the cold and from harmful external influences. 

Gathering and collecting:

At a physical level, this is represented by the need to prepare ourselves for the winter months when a strong body and immune system can ensure health throughout the cold season. After the more exuberant lifestyle of the summer, autumn calls for resting more and for consuming foods that are denser and richer than those we had in the summer to provide warmth and nourishment to the body.  

At a deeper level, the beauty of autumn leaves, the shortening days, and the chillier evenings invite contemplation and a look in. It is a good time to centre ourselves after the summer holiday and collect our thoughts so that we can start to plan and project into the months ahead.

Letting go:

This refers to an innate ability of the body to identify and discard harmful substances and waste products. This ability can easily get impaired when we either overburden the body with toxicity and/or allow tension and stress to build up inside us until we are literally unable to let anything out. Letting go thus implies a need to allow the body to do its job by helping it cleanse itself through the consumption of healthy food and plenty of fluid, as well as staying physically and mentally relaxed so that we allow things to flow in and out.

We may also need to eliminate certain foods and undergo a cleansing process to get rid of toxicity accumulated through the summer so that our immune system is not burdened and can protect us from illness in the colder months. The Lungs and Large intestine are particularly susceptible to accumulation and this can be very detrimental to their proper functioning. Making sure that we consume a diet that provides good nutrition as well as promoting proper evacuation is of particular importance to prevent disease. In addition, avoiding chemically-laden foods and reducing the consumption of mucus-forming foods such as processed foods, refined sugar, wheat and milk products can help our respiratory and digestive systems remain free of accumulations and blockages. This is more relevant when we live in cold humid climates like the one we have in SW England as environmental dampness and moulds can contribute to this type of accumulation and to the development of respiratory and skin problems.

At a deeper level, just as the lush trees need to lose their fruit and their leaves so that they can concentrate their energies inside themselves, also us need to focus on what goes on inside us. In TCM, grief and sadness are regarded as emotions of the metal element and many of us can indeed experience them more strongly at this time of year. Acknowledging and processing any unresolved emotions is necessary for us to be healthy and happy. Only when we let go of the past we open ourselves to enjoying our present life and plant the seeds of our future. After all, finding inspiration and energy for new projects and growth cannot happen while we are still attached to events, things, and people from the past.

Setting boundaries:

Amongst the TCM Lung functions it is that of providing a boundary between the body and the environment that enables goodness to enter – i.e. Oxygen – and keeps out harmful pathogens. Similar functions are performed by the skin and intestines both of which filter out what is harmful and allow nourishment of different kinds to go further into the body. In order for this protective energy to work optimally, we need to keep ourselves strong and also protect ourselves from harmful environmental influences. Keeping strong in this context is done by consuming nutritious food, accessing clean air, and performing breathing exercises, as well as getting enough rest to avoid over-exhaustion. All of this will ensure that plentiful Qi is made by the body.

A strong Qi however, may not be enough to protect us when pathogens are particularly strong. Because of this, we also need to put up physical barriers against the elements in the form of coats, hats, and scarves, and keep our bodies and environment clean and free of germs.  In TCM, Wind is considered an external pathogen which is the carrier of a 1000 diseases. This pathogen can “invade” the body easily during the autumn particularly through the neck and head, although it can also invade the skin when we are particularly susceptible to it. Wind can be a main factor in many conditions including the common cold, headaches, allergies and rashes.

At emotional and mental levels, the setting of boundaries involves understanding when we are allowing people or situations to override our needs, opinions, and desires. We often wait until we have become stressed, anxious, and even physically ill before we dare acknowledge that a situation or relationship is affecting us in a negative way. Yet it is always down to us to make things better for ourselves as we cannot expect a person or circumstance to go away or change on its own accord. I have experienced this myself and seen countless examples of it in the clinic: in the fear of disappointing others or speaking up, we may push ourselves to the point of making ourselves chronically ill. We then realise that there is no job or person in the world worth our health and that in fact we need to ensure our own wellness before we can be truly reliable, do our best, or look after others. Putting ourselves first and saying no without aggression or guilt are in this case important self-preservation tools born of self-respect rather than selfishness.                                         

Autumn diet

Although there are many diets around which seem to work for at least some people, the one thing that a healthy diet must consist of - for the most part- is natural fresh foods that do not contain any chemical additives, and which preferably are cooked from scratch. All the better if these fresh foods are in season and locally produced as well. Food loses nutrients in time so the further fresh food travels the less nourishing it is. 

If we make at least 50 % of our food fresh vegetables and fruit and ensure that our supply fluids and protein is adequate for our needs, we will be providing ourselves with good nutrition, protection from disease, and constant fuel for our energy. Following TCM views of the digestive process, it is preferable for us to consume cooked warming foods in the colder months. This means that soups and stews are commonly recommended over cold and raw foods. For more on this, have a look at the posts on TCM diet.

To enhance the energy of the Lung we invariably need to increase the energy of the whole body.  Making sure that we eat well and in a way that takes into account our digestive power is essential here as our ability to digest directly relates to our ability to transform food into energy or Qi. This means that for those whose digestive system struggles to process food, eating foods that are easily digested needs to be the focus of their diet so that food can be transformed into energy which will in turn fuel the digestive power itself. My posts on Qi and on the Lungs expand on this and explain how to maintain a strong Qi and healthy Lungs.

For humid areas like SW England, particular recommendations for this time of year are aimed to reducing mucus and phlegm formation as they can easily accumulate in the Lungs, respiratory passages and Large intestine and impair their function. Those with a tendency to congestion anywhere in the respiratory or digestive systems can benefit from avoiding mucus-producing foods such as milk and wheat products and refined sugar. Alcohol, sweeteners, processed and chemically-laden foods, and rich greasy dishes can also produce mucus and are best avoided. Adding small amounts of spices can be a good way to prevent phlegm and mucus from accumulating. Fresh ginger, thyme, and mustard seeds are particularly effective at this and can be added to meals on a daily basis. However, if there are signs of fever, flushing - especially night –, acid reflux or dryness anywhere in the body it is best to avoid these herbs as they are warming and drying.

Keeping the respiratory and digestive tracts free from blockage and accumulation benefits the functioning of these systems and results in enhancing the ability of the body to produce Qi. This can have a direct impact on our energy levels and immune response and can help us stay healthy through the coming winter months.

The essentials of health

Everyone wants to be in good health. At least we tend to assume so as it would be crazy to wish sickness and unhappiness upon ourselves, wouldn’t it?  Yet, although most of us have some idea of what we need to do in order to be healthy, many of us fail to give ourselves even the minimal care. Worst of all, we seem to wait for sickness to strike before we even start thinking about staying healthy. How come we say we want to be healthy but actively make ourselves sick?

This may be due to a combination of different factors: the ever growing list of activities and responsibilities populating our lives, our own laziness about adopting healthy habits which are often perceived as requiring loads of effort, wanting instant results and quick fixes for everything, and our complacency about the ability of doctors to cure all illnesses. What happens in many cases is that we end up getting forced to adopt healthy habits after a lifetime of mistreating our bodies renders us unable to cope with even the slightliest indiscretion, and our hope of existing cures for everything turns into despondency when we find out that we may have done irreparable damage to our bodies and there is no easy or short term cure for our symptoms.

In addition to this, we have grown increasingly confused about what is healthy and what is not. This is a result of the information overload about these subjects which drives us to keep on trying every new cure-all remedy, supplement, exercise regime, and diet under the sun. This has only contributed to taking us further away from understanding our common needs as members of an animal species and part of the natural world, and our individual needs that result from the fact that we are all born with our own specific constitutional traits. These needs hold the key to our personal health maintenance.

Health = balance

Chinese medicine refers to a state of health as one where there is balance. This balance is understood to be happening between Yin and Yang, the two opposing qualities that lie at the root of everything that exists, making life possible. Where Yin is moist, cool, dark, heavy, and tends to contract and be still; Yang is dry, warm, light, airy, and tends to expand and move. In terms of the body, Yin has more to do with structure and Yang with function. However, as these are not absolute energies but in fact "contain" each other, there is nothing that is purely Yin or purely Yang as illustrated by the Yin Yang symbol.

When we are in a state of balance, the body is strong and all its functions occur naturally and without interruption. This can only happen if there is plentiful nourishment and moisture to provide substance to the organs, body structures, and fluids (Yin); and there is enough warmth, movement, and energy to fuel the activities and functions in the whole body (Yang).

The idea of balance is not exclusive to Chinese medicine. The same concept is referred to in Biology as Homeostasis, which is understood as "the ability or tendency of an organism or cell to maintain internal equilibrium by adjusting its physiological processes". Homoeostasis is chiefly achieved through the nervous and endocrine systems and has an effect on the functioning of every cell. Hormones and other chemicals (Yin) are the most important messengers in this process as they activate and de-activate different functions as the need appears (Yang). This need is informed by a feedback mechanism that constantly checks if different conditions and substances are at an optimum level. When levels are too high or low, a series of actions are triggered by this feedback that will attempt a return to the optimum levels so that ideal conditions are restored. 

Thanks to this process, all our bodily functions and the necessary conditions for life - temperature, blood pressure, pH, glucose concentration, etc – are maintained at a constant level.

Although all mechanisms of the body are involved in the maintenance of health and balance, they will only be achieved if the body’s basic needs are met.  These basic needs constitute what I would call the “essentials of health”, they are the necessary requirements for optimum functioning of the body.  When we do not fulfill any one of these requirements over long periods of time, this may result in the impairment of specific bodily functions which may in turn lead to disease and the development of chronic, often incurable, conditions.

The essentials of health are: Nutrients, fresh air, water, sleep, movement, and relaxation.

Nutrients

Note that I say nutrients, not “food”.  These two words should really be understood as the same thing but in our society not everything that is classified as “food” does actually provide any nutrients.

A nutritious diet is the single most important requirement for our body to perform its functions and for us to be in health, as it will provide us with plentiful Yin (nutrients that become substance of the body) and Yang (physical energy).

Our bodies make over 10 million new cells every second to replace those that have reached the end of their cycle and need to be discarded. The raw material used by the body to make all these cells comes from the food and drink that we consume. So, in order to maintain our health more successfully than we are currently doing, we need to put into our psyche these two equations:  

Nutritious food= healthy cells= good health
Nutrient-poor food (the stuff that has been processed in any way) = unhealthy cells= ill health

It really is that simple.

The lack of understanding of this basic fact is what lies at the root of the epidemic of obesity paired with malnutrition that seems to be spreading around the world.  What we are seeing is that malnutrition does not happen only to people who have no food to eat but can in fact be a result of eating things that are empty of nutritional value.  In effect, the same thing will happen in both types of malnutrition: whole systems of the body will stop working properly, there will be the onset of ill health, lethargy, and exhaustion and, if long term, organs will be damaged beyond repair. The difference is that those malnourished due to starvation will waste away while those who eat nutrient-free processed stuff will instead accumulate toxicity that the body will not be able to discard, resulting in a host of other problems. This is corroborated by an expert report from the World Health Organisation which pointed out that improving nutrition globally is one of the best ways to prevent chronic diseases which are rapidly increasing in the whole world (1).

Chinese medicine theory explains that the body makes Qi (vital energy) and Blood from the food that we consume. Qi and Blood are two of the essential substances of the body as the function of all systems of the body depends on plentiful Qi and the nourishment and lubrication of all cells and tissues depends on a steady supply of Blood. As the quantity and quality of our Qi and Blood depend on the quantity and quality of the nutrients we consume, what we eat is a direct precursor of how well our body works.

To find out about more about food and eating in a way that supports our health, visit my posts on what real food is, the TCM concept of a healthy diet, and the TCM basic substances Qi and Blood 

Fresh Air

The human body can only survive a few minutes without Oxygen as it is the fuel that enables the function of every single cell in the body. Oxygen is not only necessary for cell growth and energy production but it is also part of the basic process of toxin elimination at cellular and systemic levels. 

Fresh air nourishes us

Just as we have grown used to being “under-nourished” by virtue of consuming foods that are high in toxicity but which contain little in the way of nutrition, we have also become habitually under-oxygenated not only because of air pollution but because we have forgotten how to breathe. 

Respiration is so essential for our survival that it is a function that happens automatically. However, if we want to go beyond survival level, counteract the damaging effects of our polluted environment and life-style, and actually feel well and full of energy, we require much more oxygen than this automatic function can provide us with. Accessing fresh air in open spaces will not only help us do this but has countless benefits to our health (2). As well as breathing purer air, we would also benefit from re-learning how to breathe through the practice of breathing exercises. To find out more on this, visit my post on conscious breathing.

In Chinese medicine, air is a necessary ingredient for the making of vital energy or Qi. In the cycle of Qi production, the Lungs extract nourishment from the Air and this nourishment gets combined with that extracted from the food and drink by the digestive system. This results in Zong Qi – chest Qi – which fuels the functioning of the Heart and Lungs and which gets further refinement to become the particular type of Qi that will provide strength to all organs and protect us from disease.

Water

We hear this all the time:  water constitutes more than 60% of the human body. Not only does water make up the largest part of the blood, but it is also necessary for the transport of important chemical messengers and nutrients throughout the body, for excretion of waste products, for temperature regulation, digestion of food, and the lubrication of all bodily tissues. Amongst the many benefits of drinking enough water (3), we can have improved digestion and elimination, healthier looking skin (due to enhanced toxin elimination and increased moisture), and even improved brain function (4).

Although the amount of fluids that we need does vary from one person to the next, we all need to have enough in our diets in order to be healthy. Water is the only fluid the body really needs, we should drink it either as pure water (preferably drunk warm or at room temperature), herbal infusions, and home made fruit/vegetable juices as well as the water contained in fresh fruits and vegetables. Other fluids, like alcohol and soft drinks, can actually fill our systems with toxins and unwanted chemicals or even rob us of water as it is the case with tea, coffee and all caffeinated drinks which promote urination and take water out of the system. 

In Chinese Medicine, water is seen as the main component of Jin Ye (body fluids) which is an essential substance made up of water and nutrients extracted from the food and drink that we consume. Jin Ye have the function to moisten, lubricate, and help cleanse all bodily tissues; as well as being the watery component of Blood.

Sleep

Not enough is ever said about the importance of sleep. However, many of us have experienced how lack of sleep can affect us physically, mentally, and emotionally.

Studies have linked sleep deprivation to low immunity and higher risks of developing diabetes and heart disease (5). More recently, a team of worried scientists from several top universities gave a warning that our societal inclination to ignore our sleep needs is contributing to the development of severe illnesses, including cancer (6).

In terms of Chinese medicine, enough sleep is an absolute necessity to the body. It is during our sleep that the energies of Yin and Blood can grow and nourish the body at the deepest level, toxins and waste products get removed, and the mind and emotions get soothed and settled. Lack of sleep has a direct impact on the Heart and can affect Heart functions including Blood circulation, mental acuity, and emotional balance. It may ring bells to many who have experienced the mental fog, anxiety, impatience, and snappiness that often result after a bad night sleep.

Sleep is particularly important when we have a hectic pace of life as the more we do and the faster we do things, the more Qi and Blood we use up. I often treat people who have gone too long doing too much with too little sleep to compensate for it. What tends to happen in these cases is that we get into “override” and become so wired that even though we feel exhausted, we cannot attain deep restful sleep. This takes us into a downward spiral so that the more tired we get, the less we can sleep, and is a common pathway to the development of chronic health issues. This inability to switch off is regarded in TCM as a reflection of the Yin and Blood of the body becoming extremely depleted.

Movement

Moderate exercise is best

I say movement here because at the word “exercise” our minds often recall pictures of half marathon runners  and fitness enthusiasts with pumped up muscles sweating away at the gym, making many of us feel immediately overwhelmed and put off.  

Although there is no denying that our bodies need movement, the type and amount of exercise that each of us require depends on our individual condition and constitution.This is often disregarded in favour of the belief that the more exercise we do the better we will feel, which results in obsessive running, training, and fitness cultivation which can end up depleting our systems to the point of making us sick. Contrary to this common belief in fact, too much cardiovascular exercise can be detrimental to your health (7). It should stand to reason that if our energy and immunity are depleted and we are struggling to cope with the amount of daily activity that we perform, heavy training sessions are never going to be conducive to health and balance. 

From a balance point of view, the chief reasons behind the idea of regular moderate exercise are:

• To optimise oxygenation – as we move – especially outdoors- we get more air into our Lungs and this strengthens Lung function and the production of vital energy
• To enhance the circulation of blood and fluids – movement makes Blood and Qi move more freely increasing oxygenation to every part of the body, aiding the removal of waste products, preventing stagnation of fluids, encouraging digestion, and helping out the Heart so it doesn’t have to work so hard.
• To settle the mind and emotions – provided we are focusing on the task at hand, exercise can also help busy minds and unstable emotions become calmer.  Gentler types of movement, such as Qigong and Yoga are more powerful at this as they involve deep breathing which in itself has great calming qualities

Relaxation

Relaxation is literally the opposite of tension and is a term used to describe techniques that allow the release of tension at physical, mental, and emotional levels. Such techniques have become a necessity in a society where one in four people experience at least one diagnosable mental health condition (8).

Previous generations never had the concept of relaxation as necessary for health. This may be because they didn’t have the 24 hour, forever-on-the-go existence that we have nowadays. We have grown to regard as normal our being perennially on the move, forever plugged into a phone or device, high on caffeine and sugar, and spending our down time being further stimulated by rapidly moving images, loud noise, and the mental/emotional activity that these stimuli produce within us.

In the same way as sleep deprivation can result in a pattern of feeling exhausted but too wired to sleep, overstimulation of our mind and emotions can make us anxious, depressed, and unable to control the mind and emotions.

There are a many relaxation techniques available these days, the most common ones amongst them are all the different types of meditation, mindfulness, deep breathing exercises, and visualisation. The most important thing is to find something that works for us, allowing us to go into a space in which we become deeply calm. This is the space where our bodies can truly renew themselves and where healing from illness of any kind can be possible.

Becoming aware that we need an adequate amount of good quality nutrients, fresh air, water, sleep, movement, and relaxation is the first step towards a more balanced, healthier life. We can then start to make better choices and learn more about our individual needs. This takes some effort and involves taking responsibility for ourselves and our wellbeing, but ultimately each of us may get to enjoy the consequences of our better lifestyle choices in the form of health and vitality.



References

1. http://www.who.int/mediacentre/news/releases/2003/pr32/en/
2. http://www.huffingtonpost.com/2014/08/08/tk-ways-fresh-air-impacts_0_n_5648164.html
3. http://www.webmd.com/diet/features/6-reasons-to-drink-water?page=2
4. http://www.dailymail.co.uk/health/article-2366353/How-drinking-glass-water-make-brain-14-faster.html
5. http://www.sciencedaily.com/releases/2013/10/131023183908.htm
6. http://www.bbc.co.uk/news/health-27286872
7. http://www.universityherald.com/articles/10935/20140816/exercise-cardiovascular-deaths-heart-heart-attack-physical-activity-walking.htm
8.  http://www.mentalhealth.org.uk/help-information/mental-health-statistics/UK-worldwide/