Blog

Springtime has a natural feeling of rejuvenation and rebirth. The days get visibly longer, little green buds start to appear on the trees and hibernating animals come out of their winter slumber. For us, as humans, the lengthening days bring with them a natural urge to shed winter layers and move into new beginnings. Cleansing, either by eliminating things from your diet, introducing new things or clearing our spaces of unnecessary clutter, can be a supportive way to move into spring.

Cleansing by eliminating certain parts of your diet can be a great way to rid the body of any toxins that may have built up over the winter months, healing and resetting our bodies for the new season. Cleansing can look very differently depending on what your goals are, but the idea is to spend a chunk of time consuming a “cleaner” diet, meaning more whole foods, like fruits, vegetables, whole grains and nuts.

The natural availability of more fruits and vegetables during the spring presents the perfect opportunity to cleanse by only consuming raw fruits and vegetables or fruit and vegetable juices. This might feel dramatic. Cleansing can also mean eliminating just one part of your diet for a week or 10 days, which could be sugar, caffeine, alcohol, processed foods, etc. There is a spectrum of cleansing, but based on what your needs are this spring, practicing some sort of elimination diet can be incredibly rejuvenating and healing.

Incorporating a cleanse into your spring could also be introducing certain elements into your diet to support healthy digestive and immune system function. As mentioned before, consuming a diet based around only whole foods is very healing for the body, and spring is a great time to add more of those elements into your diet simply because more fruits and vegetables are in season once the weather improves. Incorporating vitamins or supplements into your diet can also support your overall health and have a rejuvenating effect. Adding local honey into your diet can also be a great way to boost your immune system and fight allergic reactions, because it is made from local flower pollens.

Dandelions, which pop up in huge numbers during spring, can also be incorporated into a springtime cleanse. According to Traditional Chinese Medicine (TCM), spring is the time of year to attend to the liver and gallbladder, and dandelion is very cleansing and strengthening for both organs. The dandelion greens can be used in a salad or tea and are very nourishing.

In conjunction with dietary cleansing, spring is a time to incorporate more regular exercise and movement into your life. As the weather improves and it’s easier to get outside, our bodies come out of a type of hibernation themselves and crave more movement each day. Consider taking your bike to work instead of driving your car if that’s possible in your city, or incorporate movement into your day in other ways. Take walks after dinner or during your lunch break, up the intensity of your workouts or stretch in the mornings or evenings to facilitate more movement throughout your day. Body work, such as acupuncture or massage, can also be very beneficial and cleansing practices this time of year. Both acupuncture and massage will support your other cleansing efforts as well as your muscles and tendons for healthier exercise and physical activity.

Lastly, spring cleansing can extend beyond your physical body and into the spaces you inhabit. Taking some time this spring to clear out clutter from your home can be a great way to enter the new season feeling lighter and refreshed. Creating a clean, tidy space in your bedroom can be especially helpful, because it creates a restful atmosphere that invites relaxation and sleep. One simple way to incorporate more tidiness is to clear off any clutter from your bedside table. It is also a good time of year to go through your wardrobe and get rid of or donate anything you no longer wear. Creating a peaceful bedroom will support the rest you need to tackle any changes or opportunities that may present themselves this spring.

Visit us at our new location at 1118 East Superior Street in Duluth, MN to see how Heidi can assist you with spring cleansing. Call (218) 724-3400 to make an appointment.

Home/Self-Care Remedies

Embark on a journey through the wisdom of Traditional Chinese Medicine (TCM), where age-old practices seamlessly unite with modern wellness approaches. This article unveils a holistic toolkit featuring acupressure points, healing recipes, herbal remedies, breathing techniques, and yoga poses, offering a comprehensive strategy to combat stress and anxiety. Bridging the gap between ancient wisdom and contemporary well-being, this guide empowers individuals to navigate the complexities of modern life with balance and resilience.

Acupressure Points

Yin Tang: Located between the eyebrows, often referred to as the “Third Eye.” Gently press or massage this point to calm the mind and relieve anxiety.

Heart 7 (HT7): Found on the wrist, on the crease line where the hand meets the arm, towards the little finger side. Stimulating this point can help alleviate stress and insomnia.

Pericardium 6 (PC6): Located three finger breadths below the wrist on the inner forearm in between the two tendons. Useful for reducing nausea and anxiety.

Healing Recipes

Chamomile Tea: Known for its calming properties, chamomile tea can help reduce anxiety and improve sleep.
Turmeric Milk: Mix turmeric powder in warm milk. Turmeric contains curcumin, which has been shown to have stress-reducing properties.
Green Smoothie: Blend spinach, a banana, yogurt, and a bit of honey. Spinach contains magnesium, which can help regulate cortisol levels.

Herbal Recommendations

Lavender: Known for its calming effect, can be used in teas, essential oils, or sachets.
Ashwagandha: An adaptogenic herb that helps the body manage stress. It can be taken as a supplement or used in teas.
Lemon Balm: Often used in tea, it can help reduce anxiety and promote sleep.

Breathing Techniques

Diaphragmatic Breathing: Focus on deep breathing into the diaphragm rather than shallow chest breathing to promote relaxation.
4-7-8 Breathing: Inhale for 4 seconds, hold the breath for 7 seconds, and exhale for 8 seconds. This technique is useful for reducing anxiety.
Alternate Nostril Breathing: This involves inhaling through one nostril while closing the other and then alternating. It’s known to bring balance and calm the mind.

Yoga Poses

Child’s Pose (Balasana): This pose helps to release tension in the back, shoulders, and chest and is known for its calming effects on the mind.
Corpse Pose (Savasana): Ideal for deep relaxation and stress relief.
Cat-Cow Pose (Marjaryasana-Bitilasana): This flowing movement helps relieve stress and massages the spine.

Combination Approaches

1. Begin your morning with diaphragmatic breathing to set a calm tone for the day.
2. Incorporate a brief yoga session in the afternoon, focusing on poses like Child’s Pose and Cat-Cow Pose.
3. In the evening, enjoy a cup of chamomile tea or turmeric milk while practicing 4-7-8 breathing or alternate nostril breathing.
4. Before bed, apply gentle pressure to acupressure points like Yin Tang and HT7 to promote restful sleep.

These approaches provide a comprehensive method to manage stress and anxiety, combining traditional practices with modern wellness techniques. It is crucial to note that while these methods can be beneficial for many, individual responses may vary.

1. Acupuncture in Persons with Increased Stress Levels:

This pilot study was designed to assess the feasibility of using acupuncture in individuals with high stress levels. It laid the groundwork for larger randomized controlled trials (RCTs) aimed at proving the efficacy of acupuncture in reducing stress. The results indicated potential benefits of verum (real) acupuncture in decreasing stress, setting the stage for more extensive research in this area.

2. Acupuncture’s Effectiveness on Stress in a College Population:

In this randomized controlled trial, the effectiveness of acupuncture on stress perception was studied among students and staff at a large urban college. Participants were divided into two groups: one received regular acupuncture, and the other received sham acupuncture. The treatment was given once a week for 12 weeks.
The results showed that while both groups experienced an initial decrease in stress, the regular acupuncture group exhibited a significantly greater reduction in perceived stress levels 12 weeks post-treatment. This suggests that acupuncture may be a useful tool for reducing stress perception, with effects that persist for at least three months after the treatment ends.

3. Traditional Japanese Acupuncture:

This study investigated the impact of traditional Japanese acupuncture on
stress relief for Japanese expatriates living in Myanmar, a country with challenging living conditions. 22 participants received acupuncture treatments, which showed significant reductions in negative mood states like tension and confusion. Interestingly, the effectiveness of the treatment seemed to be influenced by the individuals’ experience of staying abroad. The study suggests that Japanese acupuncture, known for its gentle technique and thin needles, can be particularly beneficial for managing stress, especially in places with limited medical infrastructure like Myanmar. This form of acupuncture, a part of traditional medicine in East Asia, is increasingly recognized in developed countries for its stress-relief benefits. The main conclusion of this study is that acupuncture can effectively alleviate stress, particularly negative moods, in Japanese expatriates.