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6 Healthy Foods for the Heart

Changing the way you eat is one of the best ways to improve heart health. By making an active choice to improve your lifestyle, you can see your heart health improve greatly as well. Below are superfoods to incorporate into your diet.

Salmon

Salmon contains omega-3 fatty acids, which have been shown to help decrease the risk of an irregular heartbeat, lower plaque build-up in the arteries and decrease triglycerides, the main type of fat in our bodies. It is recommended by the American Heart Association to eat salmon or other fatty fish at least twice a week.

Potatoes

Believe it or not, potatoes can be very beneficial for heart health. Potatoes are packed with potassium and fiber, which can help lower blood pressure and risk for heart disease. As long as they are not fried, potatoes can be a great food option.

Nuts

You can’t go wrong with nuts. Almonds, walnuts, pistachios, peanuts and macadamia nuts are rich with fiber and vitamin E, which helps lower cholesterol. Don’t be skeptical by the high fat content of nuts, those who eat nuts regularly have been shown to be leaner than those who don’t. Walnuts among other nuts also contain high amount of omega-3 fatty acids.

Green Vegetables

There are many benefits to vegetables such as broccoli, spinach and kale. These vegetables can especially help your heart because of the high amounts of vitamins, minerals and carotenoids, which act as an antioxidant. Including green vegetables into your diet every day not only can improve overall health but give the heart a boost.  

Avocado

Avocados are packed with monounsaturated fats that can help lower the risk of heart disease and help control cholesterol levels. This fruit is also rich in antioxidants and potassium, making it a superfood that can be easily incorporated into meals.

Oatmeal

Oatmeal is not only practical and affordable, but high in soluble fiber, which can help lower cholesterol. Choose oatmeal or plain oats with no added sugar. Make sure to be especially careful with instant oatmeal, which a lot of times contains added ingredients.


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The Heart According to TCM/ Acu & Stress

In Traditional Chinese Medicine, the heart can be considered the most important organ in the body. All other organs connect to the heart and help the heart function as best it can. According to TCM, regulated blood circulation depends on the heart’s energy flow, or Qi. When the heart does not have enough Qi and is deficient in Yang, it can result in poor blood circulation, weak pulse, palpitations and chest pain.

A Heart Yang deficiency is associated with coldness. When Yang is not in balance, circulation slows resulting in extreme coldness and a pale face. A Yin deficiency happens when one is overworked and does not give the body and mind a chance to slow down. Fatigue and anxiety are symptoms of a Yin imbalance.

Imbalances in the heart can result in many other issues as well. When one is stressed, a domino effect happens in the body. The liver’s function decreases when the body is in high stress, therefore it cannot support the heart.

According to TCM, the heart is also the source of consciousness and thinking. When one’s blood circulation is in balance, their thought processes and mental activities function well. If the heart’s energy is deficient, one can experience anxiety, insomnia and restlessness.

TCM believes that acupuncture treatment can reduce stress and return the heart to health. When one is consistently stressed, there is an increased level in adrenaline and cortisol due to a raised blood pressure. When these stress hormones increase in the body, one is more susceptible to blood clots and a risk of heart attack.

Acupuncture works by lowering the body’s blood pressure and heart rate, which then can lower cortisol and adrenaline levels. Specific acupuncture points are used on the body to relax the mind and address problems like hypertension and symptoms of heart disease.

Acupuncture works by addressing the body as a whole. When there is an imbalance in the heart, acupuncture points work to return the body back to its normal energy flow, which improves the function of the organs.

Call us today at (218) 724-3400 to schedule an acupuncture appointment and take care of your heart!

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How Can Meditation Help Me?

Life is full of ups and downs. And everybody tends to get overwhelmed at times. But there are many ways of dealing with what happens. Some people go to the gym to workout. Others meet up with friends and enjoy a nice meal with lots of conversation. But sometimes it comes down to what we can do by ourselves, for ourselves. Many things are beyond our control. However, we can take responsibility for the state of our mind and meditation is a wonderful tool that helps us do that.

Meditation has been around for millennia. The earliest written records of meditation come from the Hindu traditions around 1500 BCE. Other forms of meditation developed in Taoist China and Buddhist India around the sixth and fifth centuries. The exact origins are subject to debate. But regardless of the origin, meditation practices have stood the test of time and are used all over the world.

Meditation is a way to transform the mind. Meditation practices can increase concentration, emotional positivity, clarity and a sense of calmness. Meditation can also give us the ability to see the true nature of things around us. There are many different forms of meditation, but they all have the same purpose, to calm the mind and help us find our center. When we engage in a particular form of meditation, we learn the habits and patterns of our minds and then we can actually change old habits.

Scientific research tends to focus on two types of meditation, mindful meditation and focused-attention meditation. Through the use of MRIs, scientists have developed a more thorough understanding of what actually takes place in our brains when we meditate. The most dramatic effect is that our brains stop processing information like they normally would. The frontal lobe, which is responsible for reasoning, planning, emotions and self-consciousness, tends to stop functioning during meditation. The parietal lobe, which processes sensory information, slows down. The thalamus, which is the area that focuses our attention by interpreting sensory information, actually shows a slowing of incoming information. So all of these things combined, allows our brains to relax.

Meditation is a practice of focusing our attention and being aware of when it meanders and because of this, meditation can improve our focus when we are not meditating also. It’s a lasting effect that comes from regular meditation practices.
Another positive effect of meditation is that it allows us to have less anxiety and stress. The more we meditate, the looser the connections of certain neural pathways become. The area of the brain that triggers strong reactions becomes less “tight” and in contrast, the frontal lobe strengthens, allowing us to more easily look at things rationally. For example, sometimes when we experience pain, our minds go to the worst possible scenario and we become anxious. The more a person meditates, the more rational their thinking becomes and thus the feelings of anxiety decrease.

Probably the most studied benefit of meditation is compassion. People who practice meditation regularly have been shown to have more empathy. The part of the brain that processes emotional stimuli, the amygdala, normally slows down during meditation. But just like the aforementioned lasting effects of meditation, compassion and empathy are also affected long-term. Thus those who practice regular meditation tend to look at others differently and show them more understanding and compassion.

Memory is another area that is helped through the regular practice of meditation. Studies have shown that those who meditate are able to adjust the brain waves that screen our distractions and therefore increase their productivity. Part of this is because meditation actually increases the amount of grey matter in the brain. The greater the amount of grey matter, the more positive the emotions, the less age-related diseases affect us and the less our cognitive functioning decreases.

Over time, meditation can greatly improve the quality of life in numerous ways. Researching the different forms of meditation is the best way to get started. Try as many as possible and go with the one that resonates best with you. Your body will definitely thank you.

Five Reasons to Get Acupuncture for Migraines

Migraine headaches are a bit of mystery to the medical world. This ailment tends to be poorly understood and frequently undiagnosed and undertreated. According to the Migraine Research Foundation, this neurological disease affects nearly 39 million Americans. Migraines are characterized by severe, throbbing pain usually found on only one side of the head. Migraine headaches can also be accompanied by visual disturbances, dizziness, nausea, vomiting and extreme sensitivity to light and sound. These types of headaches can last from four hours to several days. Because modern medicine doesn’t completely understand this neurological phenomenon, the typical treatment is somewhat hit or miss.

There is an alternative though and this alternative is Traditional Chinese Medicine (TCM), which may include acupuncture, herbal formulas, tuina massage and cupping. Because TCM is customizable to the individual, it can do much more than just relieve pain. Here are five reasons why migraine sufferers should consider getting acupuncture:

  1. Acupuncture has been proven to relieve migraine pain. This is the number one reason TCM practitioners have people walk through their office doors. Pain, whether associated with migraines or not, is epidemic in the United States. Literally thousands of studies have shown acupuncture treatments can effectively relieve and reduce pain. This can be done both for acute and chronic pain. When acupuncture is coupled with tuina massage or cupping, the results can be even longer lasting.
  2. Acupuncture reduces inflammation. While migraines are not completely understood, it is agreed upon by most professionals any headache involves some sort of inflammatory response by the body. Acupuncture promotes the release of vascular and immune-mediating factors that actually decrease inflammation.
  3. Acupuncture can reduce serotonin levels. Serotonin is a hormone the body creates and many researchers, scientists and neurologists believe serotonin may be linked to the initiation of migraines. Since acupuncture can be used as preventive medicine, it can also help to balance serotonin levels on a long term basis, thus making migraines less likely to develop.
  4. Acupuncture can help with the symptoms of migraines. Acupuncture and herbal formulas can treat much more than just pain, including the symptoms of migraines. Studies have shown things like nausea, dizziness and vomiting can all be reduced through the use of regular treatments. Herbal formulas can be used in between acupuncture treatments to keep the symptoms under control.
  5. Acupuncture improves blood circulation. Many times, when a person experiences pain, it is because of a lack of proper blood flow and decreased oxygen. This is as true for migraines as any other type of pain. Acupuncture can improve blood circulation, which also increases the amount of oxygen that reaches the tissues. Cupping on the muscles surrounding the head, neck and shoulders is another modality that can assist with this as well.

Mind Calming Soup

Crafted for individuals who often find themselves working tirelessly, overextending their limits, and sacrificing rest, this soup is a remedy for a restless mind, sleep disturbances, concentration challenges, and overall well-being, offering a nourishing solution for those seeking a holistic approach to self-care.

The star ingredient, Ling Zhi, is subtly sweet with a hint of bitterness, warming the body just right. It primarily
nurtures the Heart, Lung, and Liver meridians, alleviating issues like fatigue, forgetfulness, and restlessness that arise from Qi and Blood deficiencies. Over time, Ling Zhi strengthens the immune system and safeguards against daily stressors.

RECIPE

MIND-CALMING LONGEVITY SOUP:

Congee, a type of rice porridge, is a nourishing and easily digestible dish that can be beneficial for supporting the immune system. Here’s a simple congee recipe with immune-boosting ingredients:

INGREDIENTS:
9 g Ling Zhi (Reishi or Ganoderma lucidum), sliced
30 g Bai He (Lilium brownii bulb or lily bulb)
30 g Lian Zi (Nelumbo nucifera seed or lotus seeds)
6 g Bai Mu Er (Tremella fungus or white fungus)
6 g Tao Ren (Prunus persica seed or peach seeds)
200 g lean pork or chicken breast (organic)
3 fresh ginger slices (organic)

PROCEDURE:

  1. Soak the herbs in water for 30 minutes after rinsing.
  2. Blanch, rinse, and dice the pork or chicken.
  3. Combine all ingredients in a pot with 6-8 cups of water.
  4. Once it reaches a boil, let it simmer for around 90 minutes.
  5. Season with salt, as desired, and serve it hot.

This soup’s fusion of flavors and medicinal qualities is designed to calm the mind, ensuring sound sleep, mitigating stress, and amplifying immunity.

As always, before embarking on any herbal or supplement regimen, it’s essential to consult with a qualified healthcare provider to ensure your safety and well-being.

Bai He, another vital ingredient, is a Yin-rich tonic that clears the Heart’s Heat and brings tranquility to the Spirit. Apart from calming the mind, it hydrates the Lungs and aids in fluid balance by supporting the Spleen and Lungs.

Lian Zi, described as sweet and neutral, facilitates harmony between the Heart and Kidneys. Recognized by some as an age-defying herb, it primarily works to calm the mind.

Tao Ren’s inclusion is to stimulate blood circulation and tackle dryness. It’s a protein and fiber-rich ingredient, providing skin with essential moisture.

Finally, the Bai Mu Er, a wild fungus, also known as the “snow ear mushroom,” is loaded with antioxidants. Another Yin tonic, it promotes brain health and longevity by clearing Heat and generating fluids.

Prioritizing self-care through the incorporation of Traditional Chinese Medicine (TCM) serves as a proactive and holistic approach to overall well-being. By acknowledging the demands of modern life, individuals can recognize the importance of maintaining balance. TCM, with its time-tested principles and natural remedies, offers a unique perspective on preventive healthcare. Addressing not only the symptoms but also the underlying imbalances within the body, TCM empowers individuals to take charge of their health journey. When embracing the wisdom of Traditional Chinese Medicine, individuals can foster a proactive and sustainable approach to self-care, promoting a harmonious integration of mind, body, and spirit for a healthier, more balanced life. Cultivating a routine that includes TCM practices can feel intimidating at first, please don’t hesitate to reach out for help!

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