Dr. Eliaz, Your Guide to Wellness

Eliminating risk factors and embracing a healthier lifestyle.

By following an “Elimination Diet”, you may be able to identify foods that trigger certain symptoms including joint pain, skin rashes, headaches and much more.  Here’s how to get started. 

      Elimination Phase – First Two Weeks:

Before you begin, make a list or chart of all your symptoms, note their frequency, and rate their severity on a scale of 1 to 10. Note any other characteristics or associations with particular food intake, meal, etc.

Eliminate the following food groups along with all food items which contain any of these foods.

Dairy (including milk, cheese, whey protein, kefir, yogurt, ice cream, frozen yogurt, etc.)

Gluten containing grains: wheat, rye, oats, barley, (couscous, pilaf, tabbouleh  etc.) and any foods containing these items (sauces, beer, ketchup and other condiments containing vinegar, some puddings, etc.)

Egg and foods containing egg

Soy products including miso, tofu, tempeh, soy sauce, tamari

Nuts and seeds

Shellfish

Corn and corn products including chips, tortillas, anything with high fructose corn syrup added

Sweeteners (with the exception of stevia), food additives, dyes, colors, etc.

Coffee, chocolate, caffeine containing herbal teas

 Alcohol

!! READ ALL PACKAGED AND BOTTLED FOOD LABELS!!

Stay hydrated: drink plenty of filtered water, herbal teas, unsweetened coconut water, unsweetened rice milk

After two weeks of elimination, rate your symptom chart once again and compare with your initial list.

Did you notice any changes in symptoms, their frequency or severity?

Any new symptoms?

As your body clears during this elimination process, you could have a temporary worsening of symptoms or even a new symptom. These may include headaches, brain fog, skin rash, changes in digestion and/or elimination, bloating, gas, fatigue. Mild symptoms are a common part of the clearing process so continue on, pay attention to adequate fluid intake and make sure you are getting enough protein to keep your blood sugar normalized.

You know your body. Be smart. If any symptoms are severe or you feel something is not right, consult your health care provider.

Reintroduction-Challenge Phase:

Pick one of the eliminated foods. Consume one serving at breakfast, lunch and at dinner for only one day. Then remove that food from your diet once again. You will not be able to eat that food until you are completely finished adding back foods to your diet.

Wait for 3 days before introducing another food and carefully observe your symptoms. If you experience a return or worsening of symptoms that persists after three days, wait until it subsides before introducing another food.

Go through each food group as above, adding it in at each meal and then removing it again completely from your diet after the challenge day.

Continue to wait for 3 days (72 hours), monitoring and recording  your symptoms before adding in another food

  Use your symptom chart to rate your symptom frequency and severity after each food introduction.

Have any symptoms returned or gotten worse after reintroducing a food?

Any new symptoms?

What can you eat on an Elimination Diet?

Turkey, lamb, fish (wild salmon, sardines, etc.), rice protein

Unsweetened rice milk

Grains: quinoa, brown rice, wild rice, millet

Fresh fruits except citrus

Vegetables: most vegetables with the exclusion of nightshade family

Sweeteners: stevia

Herbs, Spices: sea salt, pepper, fresh herbs

Olive oil

For A More Extensive Program:

If you would like to do a more extensive Elimination Diet, you can extend the avoidance list to include nightshade family vegetables (potatoes, tomatoes, eggplant, peppers), citrus, beef, chicken, pork, beans, and coffee. You can also eliminate any foods that you “crave” or foods you choose to eat on a very frequent basis. We often choose to eat foods we are actually sensitive to. These foods can stimulate our adrenal system and give us a temporary energy boost.

  You can undertake a seasonal cleanse along with the Elimination Diet, especially timely in the Spring or Fall. This  can aid with the elimination of inflammatory byproducts  and help support your body’s detoxification process.

For women with breast cancer, it can be overwhelming to sort through the numerous treatment options, many of which may conflict one another, or not be appropriate for certain individuals. When it comes to conventional cancer therapies, there are factors to consider such as the potentially debilitating side effects, which cause many women to avoid these treatments regardless of outcome. Scientists and medical researchers are on a constant search for effective therapies that can strategically attack the cancer, while protecting and maintaining the health of the patient, with minimal discomfort. Breast brachytherapy is one such weapon against cancer, offering targeted radiation therapy with much fewer side effects.

  Breast brachytherapy is regarded as a safe and effective alternative to standard radiation treatment for many breast cancer patients. It offers important advantages, including shorter treatment time and much less radiation exposure to surrounding tissues. Although the overall rates of survival are similar for both types of radiation treatment, brachytherapy (pronounced “brack-ee-therapy”) can be a much better option for the right candidates, because it minimizes damaging effects.

  A giant leap was made in the treatment of breast cancer when lumpectomy, or breast-conserving surgical therapy, was introduced and eventually widely adopted. Lumpectomy, followed by radiation, has become the standard of care for appropriate candidates, with survival rates as good as those for mastectomies.

  After lumpectomy surgery, the standard of care is external beam radiation, where radiation is delivered to the tumor area through the skin. Although there have been advances in technology with radiation beams that are much more precise, there is still radiation delivered to the skin, ribs, chest wall, and lung underlying the breast. The heart can also be impacted if the breast cancer is on the left side. External beam radiation is usually done over a six-week period of daily treatment.

  What is Brachytherapy?

"Brachy" comes from the Greek root meaning “from a short distance.” Brachytherapy involves the use of tiny radioactive pellets that are inserted in or near the site of cancer. In addition to breast, other cancers commonly treated with brachytherapy include cancers of the cervix and uterus, mouth and throat, prostate, and cancers of muscles, called sarcomas.

  The advantage of brachytherapy lies in the laws of physics: very close to the radioactive seeds, the radiation intensity is very high. But just a short distance away (millimeters), radiation intensity falls off rapidly. This gives an important therapeutic advantage: if the seeds are precisely positioned in the tissues containing cancer cells, radiation to the nearby healthy tissues such as the lung, heart, ribs, and skin can be avoided.

  Breast brachytherapy requires treatment for only five days, twice per day. Compared to six weeks of external beam radiation, this is an enormous benefit. Even more significant is the sparing of radiation to all the normal surrounding tissues.

  Finding the Right Doctor

Brachytherapy was pioneered by Dr. Robert Kuske at his center, Arizona Breast Cancer Specialists. He developed the first brachytherapy techniques, which were followed by a number of related devices that were developed by different companies. Kuske continues to be a leader in the field, and clinical trials are ongoing using various brachytherapy devices.

  Many medical centers providing this treatment offer only one or two brachytherapy devices. In contrast, Dr. Kuske utilizes all the available devices, and chooses the most suitable one for each patient. The choice of device is highly individualized, based on thorough in-depth evaluation.

  If you may be a candidate for this type of radiation and can afford to travel, your best option may be to see Dr. Kuske, since he is the leading authority in recommending the best brachytherapy for you. If this is not a possibility, then it is recommended to do some research on what type of brachytherapy is offered in your area. You can also visit www.arizona-breast-cancer-specialists.com or call the phone number on the website for more in-depth information to help guide your decisions.

  Brachytherapy is an exciting development for women facing breast surgery and radiation. It helps alleviate much of the fear associated with radiation of normal tissue, and the course of therapy is short with minimal side effects. If you think you may be a candidate, be sure to look into this option more in depth.

  Integrative Options and Solutions for Breast Cancer

The Power of “Cortical Folding” aka “Gyrification”

In terms of brain health, what exactly is “cortical folding” or “gyrification” and how does it increase your mental capacity? These questions may seem to address complex issues best left to neuroscience, except for one simple practice that directly relates to them: meditation. Researchers have been studying the effects of meditation on the brain for decades, and have come to some important conclusions that may offer further motivation and inspiration for regular—and certainly for aspiring—practitioners of this time-honored healing art.

  Published Studies Prove Numerous Benefits of Meditation

Over the years, published research has demonstrated that the practice of regular meditation can increase brain density, boost connections between neurons, decrease symptoms of depression and anxiety, provide clarity of thought, and increase positive mood endorphins. Other published studies have shown meditation can improve physical functioning, decrease chronic disease risks, and enhance overall quality of life. These studies demonstrate that regular meditation effectively supports mental, emotional and physical health in numerous tangible ways. In building upon this strong body of evidence, researchers are continuing to deepen our understanding of the profound and inspirational benefits of regular meditation practice in everyday life.

  UCLA Researchers Uncover New Benefits of Meditation for the Brain

Most recently, neuroscientists at UCLA have shown another fascinating neural effect of regular meditation: the ability to increase “cortical gyrification” of the brain. Cortical gyrification refers to the folding of the cerebral cortex – a function that allows the brain to process information faster. The cerebral cortex is the outermost layer of neural tissue in the brain and serves an important role in controlling memory, consciousness, thought processing, decision making, attention, and awareness. During cortical gyrification, the tissues of the cerebral cortex fold, creating indented fissures and “creases” called sulci and gyri. The sulci and gyri increase neural processing and neurotransmitter communication. In this way, increased gyrification enhances the brain’s capacity for computing information, maintaining focus and attention, creating and retrieving memory, processing logic, and forming decisions.

  The neuroscientists at UCLA compared meditators of different experience levels to people who never meditated. In those who meditated, they found significant increases in cortical folding across a wide area of the brain responsible for numerous functions beyond rapid information processing and retrieval. Additional areas of the brain markedly affected by meditation involve emotional and mental health capacities, influencing processes of emotional control, heightened awareness, and introspection. This falls directly in line with some of the more noticeable results of regular meditation, which often include increased compassion for one’s self and others, enhanced self awareness and introspection, and greater emotional stability. 

  Researchers also found significant increases in cortical gyrification among more experienced practitioners. In other words, the longer a person had been practicing regular meditation, the greater the beneficial changes in their brain.

  Promotes Long Term Health

As a holistic physician and meditation practitioner with over 25 years of experience, I have always strongly believed in the mental and emotional benefits of regular mindful meditation practice. And the physical payoffs are equally impressive. We all know that reducing stress can dramatically improve health on a number of levels. The beneficial effects of regular mindful meditation are shown to protect against and reverse DNA (telomere) damage, boost immune function, reduce cardiovascular disease risks, decrease inflammation, improve outcomes in cancer, reduce side effects of conventional treatment, and increase vital energy and physical capacity.

  As regular meditation practice becomes better understood and more widely practiced, more and more doctors and health practitioners are recommending these ancient disciplines to their patients. If you are a health provider, meditation can help you become a better healer and clinician, increasing your diagnostic and therapeutic skills significantly, and allowing you to connect in more meaningful ways with your patients and community. If you are looking for some extra healing energy to improve your own health, regular meditation can provide just the solution.

  As demonstrated in the UCLA study, meditation is more effective when practiced regularly. Even just ten minutes a day can offer significant and noticeable benefits over a short period of time. Below, I’ve outlined some tips on basic meditation practice for beginners to get started.

  Tips for Getting Started

While there are countless styles of meditation practice, one of the most profound is the ancient Tibetan practice of Shamatha meditation. Shamatha means “calm abiding” in Sanskrit. It is intended to help people access their mind’s natural state of tranquility and clarity. The technique involves focusing the breath on a specific object, and letting go of all other thoughts as attention is consistently trained on the process of breathing.

  Find a quiet, comfortable place to sit, and pick a small object such as a rock to place on the ground in front of you. Focus your eyes and your breathing on the rock, and as thoughts inevitably arise, simply acknowledge and then release them, letting them slip away with each out-breath. When your mind wanders off, gently bring your attention back to your breathing and the rock, visualizing each inhalation and exhalation going to and from the rock.

  Exponential Benefits

As you become more practiced at meditation, you will likely notice significant improvements in your energy, health and mental/emotional balance. You may find that as distractions and obscurities are peeled away during mindful meditation practice, the space between thoughts becomes greater and more profound. As we slowly turn down the constant chatter of our minds, we can begin to access deeper aspects of consciousness for growth and healing. This peeling process can make room for your true inner nature of love, compassion, peace and tranquility to arise and expand naturally, benefiting yourself and those around you exponentially.

I recently attended the Oncology Association of Naturopathic Physician's 2012 Convention (OncANP) in Carefree, Arizona, where I presented breakthrough research to over 300 integrative Naturopathic oncologists. My lecture was on Galectin-3 as a new culprit biomarker for cancer and numerous life-threatening diseases. I also shared research on the critical role of Modified Citrus Pectin (MCP) as the foremost Galectin-3 blocker and an important nutritional adjunct for supporting long term health.

OncANP is a naturopathic organization whose members specialize in the treatment of cancer. A major focus of the association is to provide members with advanced training in the rapidly expanding field of naturopathic oncology, in order to improve quality of care and patient outcome.

It’s truly rewarding to share cutting edge research with the medical community, demonstrating Galectin-3’s role as a chronic disease culprit, and Modified Citrus Pectin’s ability to promote health and prevent disease. Modified Citrus Pectin offers a number of remarkable health benefits, which include binding and blocking excess Galectin-3 molecules throughout the body.

Role of Galectin-3 Molecules Galectin-3 is produced naturally in the body, but new research proves that elevated levels can lead to serious health conditions like heart disease, chronic inflammation, fibrosis, metastatic cancer and organ failure. In cancer, Galectin-3 promotes tumor growth and metastasis by acting as a sticky cell surface protein allowing malignant cells to aggregate, proliferate, attract blood vessel formation and metastasize.

By binding to and blocking excess Galectin-3 molecules, Modified Citrus Pectin disables this rogue protein. In this way, Modified Citrus Pectin prevents Galectin-3 from fueling cancer and wreaking havoc throughout the body on cells, tissues and organs.

A new blood test that measures circulating levels of Galectin-3 as a risk factor in progressive heart failure is now approved by the FDA and covered by most health insurance. This test can also be used by practitioners help to determine risks of damage in other organs, including the liver, lungs, brain, kidneys, and others, as well as risk and progression of metastatic cancer. MCP for Detoxification and Immunity New peer-reviewed studies also demonstrate the ability of Modified Citrus Pectin to significantly enhance immune function, particularly cytotoxicity against cancer cells. Published clinical research demonstrates Modified Citrus Pectin also reduces dangerous heavy metals in the body. MCP is proven to remove lead, mercury, arsenic, and cadmium, without lowering levels of essential minerals. (When toxic body burden is elevated, I recommend a gentle, yet highly effective heavy metal detoxification program using Modified Citrus Pectin together with an in-depth phase two detox formula, which includes sulfured botanicals, antioxidants and nutrients to support the deeper removal of toxins from tissues and organs.)

Synergistic Effects of MCP with Poly-Botanical Formulas Groundbreaking new research also demonstrates that Modified Citrus Pectin works synergistically to inhibit aggressive cancer cell behavior, when combined with two of my advanced poly-botanical formulas: one for breast health and one for prostate health. Both the breast formula and the prostate formula have been previously researched, with multiple published studies demonstrating their abilities to slow cancer growth and metastasis without side effects. This latest in vitro synergistic study has been accepted for publication in the journal, Integrative Cancer Therapies and was shared during my lecture. The findings are extremely promising, showing that MCP in combination with either the breast or prostate formula, significantly further inhibits the metastatic processes of adhesion and migration of breast and prostate cancer cells, in a dose-dependent manner.

Honokiol for Cancer, Antioxidant and Anxiety Support I also shared research on the powerful botanical compound, Honokiol. A large body of published data shows that Honokiol offers multiple health benefits, predominantly anti-cancer, anti-oxidant, neuroprotective and anti-anxiety effects. Honokiol is extracted from the bark of the Magnolia officinalis tree and is safe to use with conventional cancer therapies. Research demonstrates that Honokiol actually works synergistically with some conventional cancer therapies. It also is also shown to work synergistically with Modified Citrus Pectin for increased anti-cancer support.

Calmly meditating produces exciting, beneficial effects on your body. It can protect your DNA against cancer-promoting genetic developments and free you from everyday stresses and distractions. That’s why meditation is one of the most powerful, but often neglected, tools for maintaining optimal health.

  Physical Vitality

Most of us don’t think of meditation as being important in maintaining physical vitality. We know that healthy diet, proper supplementation, regular exercise, and a positive social support system are important for our health on all levels — physical, emotional, psychological, and spiritual. However, despite these healthy habits, many of us still struggle with managing our stress levels. Science is proving over and over that chronic stress can be deadly, contributing to our most serious health conditions.

  This direct mind-body connection is something that Eastern philosophies have taught for millennia, and recent research has supplied us with a revealing new technical perspective. Clinical studies demonstrate that chronic stress may have a profound effect on our DNA by shortening our DNA telomeres. Telomere deterioration puts us at higher risk of developing cancer and other harmful conditions. The good news: There’s an ancient and well-known mind-body practice which is now proving successful in physically repairing this telomere DNA damage, while restoring peace of mind at the same time. What is this practice? Simple meditation.

  What Are Telomeres?

Our genes are located on twisted, double-stranded molecules of DNA called chromosomes. At the ends of the chromosomes are stretches of DNA called telomeres. These are essentially caps that protect our genetic data, allow for cells to divide properly and reflect how we age. Similar to the plastic covers on the ends of shoelaces, telomeres protect chromosomes from fraying due to aging, poor health and environmental influences. Telomeres are shortened every time the cells divide; and when they become too short, the cells are not able to divide properly. While researchers are already aware that telomeres shorten and deteriorate with aging, new studies demonstrate that chronic stress also contributes to their reduction. Further research shows that as telomeres shrink, cancer risk grows.

  Meditation Protects Telomeres

The inevitable wear and tear of your telomeres cannot be halted altogether, but it can certainly be delayed and even reversed through the activation of a key enzyme called telomerase. Telomerase protects the ends of telomeres from weakening and fraying. So how do you reap the benefits of this super-charged enzyme? Studies show that psychological changes associated with regular meditation improve your ability to cope with stress and contribute to increased telomerase activity.

  Simple Practice for Beginners

If you’re not sure how to begin meditating, studies show that even just 10 minutes a day can provide significant mental, emotional and physical health benefits. Here’s a simple technique to get you started: Simply sit quietly and focus your attention, as well as your breathing, on a particular object such as a small stone. As thoughts and emotions arise, simply acknowledge and release them, bringing your attention back to your breath. As your practice unfolds, you may find that there is more and more space between your internal monologues, allowing for a sense of openness and freedom from everyday stresses and distractions. This is where the meditation and healing process truly begins. Initially, you should notice tangible benefits like better mental focus, improved emotional balance and increased energy.

  Meditation and Healing Retreat

My own two-year meditation sabbatical has been profound for me, and it is my deepest desire to share what I have learned during my upcoming meditation and healing retreat, this April 2012. This retreat will offer a rare, in-depth opportunity to learn and experience my techniques for deepening the mind-body connection and facilitating long-lasting regeneration and healing.

  My retreat will feature:

  ·         Daily interactive workshops sharing unique methods and tools for healing, transformation and regeneration

·         Daily guided meditation sessions specific to healing

·         Healing sessions woven into the meditation practices, including short individual hands-on healing with support from the entire group

·         Daily yoga and Qi Gong classes which will emphasize the connections between posture, movement, breathing, meditation and our specific detoxification organs and channels

·         Delicious, fresh organic meals

·         Time for rest, reflection and immersion in a gorgeous natural setting highlighting the beauty of the spring season

  During this retreat, I will guide participants through the practical aspects of meditation and healing, based on my extensive experience in the field combined with insights and techniques I’ve gained from years of dedicated meditation practice.

  Meditation Can Benefit Anyone

Prostate cancer remains a leading cause of cancer-related death for men in developed countries. One in six men will fight prostate cancer in their lifetime, and in many cases this disease is aggressive and difficult to treat using conventional therapies alone. Researchers are constantly seeking safe and effective methods to halt or slow prostate cancer progression, and as a product formulator and prostate cancer expert, I have devoted much of my career to this area of research. By using some of the most advanced findings in this field, I’ve developed an all-natural integrative prostate formula that continues to be studied at major research institutes with positive results. 

Most recently, an important in vivo study was published in an international medical journal, demonstrating the effectiveness and safety of this formula against aggressive prostate cancer in a human xenograft model (explained below). This is now the third published study from a major university to show significant results of my multi-nutrient prostate formula against the invasive behavior of aggressive prostate cancer cells, tumor growth and metastasis. The formula was previously studied at research laboratories at Columbia University New York, NY and at the Cancer Research Laboratory, Methodist Research Institute, Indiana University Health, Indianapolis, IN, using in vitro methods (cell culture studies) and gene expression analysis. These prior studies also showed significant results in this formula’s ability to inhibit prostate cancer growth and proliferation through multiple mechanisms of action.

Suppresses Aggressive Tumor Growth without Side Effects This latest in vivo study (animal model) was conducted at the Indiana University Health Methodist Research Institute, and appears in the January 2012 issue of The International Journal of Oncology. Results show that my integrative prostate formula significantly suppressed tumor growth in aggressive, hormone refractory (androgen independent) humanprostate cancer cells. Hormone refractory prostate cancer does not respond to hormone-based therapies and can be a much more aggressive type of prostate cancer. It is notoriously difficult to treat and often progresses rapidly to metastasis, sending researchers on a constant quest for leading edge advancements that can help fight this disease.This study also analyzed the formula for potential toxicity, demonstrating it to be safe with no signs of toxicity at the highest dosages. This study is a milestone in the research of this formula, demonstrating its safety and effectiveness in treating human prostate cancer cells within an animal model. These positive results offer a significant contribution to the field of prostate cancer research, and add to the growing body of published data substantiating my integrative prostate formula as a safe and effective supplement for prostate health.

Results of the study show that the oral administration of this formula produced a statistically significant 27 percent suppression of tumor growth, compared to controls. The study was performed using a xenograft tumor model of human prostate cancer in mice. A xenograft model is made by grafting or transplanting tissue or organs from an individual of one species onto an organism of another species, genus, or family. In this case, highly aggressive human prostate cancer cells (PC-3) were grafted onto mice.

Inhibits Genes Involved in Tumor Growth and Metastasis

In addition to a significant reduction in tumor volume, results of this study showed that the formula also inhibited the expression of several genes involved in cancer proliferation and metastasis. Three prostate cancer-related genes (IGF2, NRNF2 and PLAU/uPA) that were suppressed by this formula not only control aggressive prostate tumor growth, but also relate to the metastatic potential. The formula also significantly increased the expression of a gene that fights against prostate cancer, CDKN1A, which works by specifically inhibitingother cancer-promoting cellular mechanisms.

By suppressing specific genes related to aggressive prostate cancer growth and proliferation, and increasing the expression of cancer-fighting genes, this integrative formula demonstrated multiple anti-cancer mechanisms and genetic targets.This in vivo study confirms previously published in vitro data which also shows the ability of this formula to decrease the expression of PLAU/uPA genes in aggressive, hormone-independent prostate cancer cells.

Fights Prostate Cancer from Multiple Angles Comprised of 33 researched botanicals, extracts and nutrients, such as curcumin, saw palmetto, pomegranate, medicinal mushrooms, and other targeted ingredients, this formula is designed to offer support from multiple angles. It can help protect prostate cells, inhibit prostate cancer growth, increase antioxidant activity, support immunity, balance hormones, and promote overall health. This latest invivo study demonstrates exactly how this strategic formula works to not only inhibit the primary tumor growth, but also the metastatic process, by influencing distinct genetic signaling pathways related to cancer growth and proliferation. Furthermore, the anti-metastatic potential of this formula offers additional critical benefit in the fight against aggressive prostate cancer.

Lead researcher of this study, Dr. Daniel Sliva states: “Dietary supplements are used as alternative or adjuvant therapies. However, rigorous scientific verification of their biological activity in vitro and in vivo is necessary for the acceptance of dietary supplements in conventional cancer treatment and prevention. Multiple studies on this prostate formula show this dietary supplement is a natural compound for the possible therapy of human hormone refractory (independent) prostate cancer.”

Further studies on this integrative formula within prostate cancer models continue to show encouraging results. As ongoing research is published substantiating this multi-nutrient prostate formula, the results are being noted by oncologists, medical researchers and prostate patients worldwide: That this integrative prostate formula offers a safe and effective natural adjuvant to any comprehensive prostate treatment program.

Happy New Year! The holiday excitement is over and now we can move into the stillness of the winter season. It’s a perfect time to become more introspective, set new goals, and nourish your entire being according to the principles of Traditional Chinese Medicine (TCM). TCM is rooted in the philosophy that people should live in harmony with their environment – so during winter, this means slowing down in the colder months, deeply nourishing yourself, and keeping warm and well rested in order to plant the seeds for renewed vitality in the new year. As nature slows down and hibernates during the winter, the process of new growth and regeneration for the spring has already begun internally.

Meditation

Winter time is an excellent time for retrospection, meditation and exploration of deeper issues. To do this, we need to slow down. In fact, we are usually so busy that we are not even aware of how neurotic our thoughts and actions are. When we slow down through meditation, relaxation, or simply taking some time off, we may be overwhelmed by the recognition of how fast and full our lives really are. If we can take the time to truly relax and slow down, the winter season can provide a profound opportunity for internal insight and deep introspection. This process may naturally give rise to “stuff” that is stuck under the surface of our mundane activities; issues, thoughts or patterns we may have been avoiding with our ongoing busy-ness. Simply allow these issues to arise, unfold and slip away as you calm your mind with simple meditation and breathing practices. Allowing this process to unfold during the winter season can have a much different quality than the peeling process that we engage in during our spring and fall cleanse. The end result may be similar but different organ systems, emotions and patterns are involved. This level of mind/heart medicine is an integral part of true integrative health and the winter season is an excellent time to experience meditation’s holistic benefits.

Organs

According to the principles of TCM, winter is associated with the element of water and influences the health of the kidneys, bladder, adrenal glands, bones (including bone marrow) and teeth. In TCM, the kidneys are the primary source of vitality, energy and heat as well as vital essence. Energy is drawn from this source during times of stress and anxiety or when the body requires healing. During the coldness of winter, it is critical to maintain healthy kidneys and adrenal glands through proper diet and supplementation, good hydration, as well as energetic practices such as yoga and Tai Chi, which help keep your core warm and well nourished.

Emotions

According to TCM, winter is inactive, cold and damp in nature, relating to feelings such as fear and depression which tend to exert more influence during this season. In Western medicine, many people are diagnosed with Seasonal Affective Disorder (SAD), a particular form of depression/anxiety that occurs during the darker months primarily due to lack of sunshine exposure. Women often experience this condition more than men and it results in poor mood, lack of energy, irritability, weight gain due to overeating and fatigue. In addition to supplementing with Vitamin D-3, I recommend opening your curtains during the day to allow any sunlight to come in and taking brisk walks (in the sunshine if possible) to improve circulation and blood flow. Meditation practices which help to calm the mind and heart are also extremely valuable during the winter season.

Warming, Nourishing Foods

In icy winter months, people tend to exercise less, remain more sedentary and crave calorie-dense comfort foods. It’s important however to pay close attention to the amount and type of food you eat during this time, in order to avoid unhealthy weight gain. According to TCM, it is also important to avoid too many raw foods during winter because they tend to cool the body and can deplete our digestive “fire” which is the ability to assimilate food efficiently. I recommend eating warming foods, while cooking them longer and at lower temperatures with less water. Emphasize soups and stews, root vegetables, plenty of dark leafy greens, kidney and black beans, walnuts, black sesame seeds, whole grains, and seaweeds. These specific foods help to fortify the kidneys, uplift the emotions, nourish the body, keep you warm and help you to conserve energy.

Supplements

Botanicals and nutrients which promote immune health during the winter are important adjuncts for surviving cold and flu season. High quality medicinal mushrooms are potent immune modulators, along with vitamin C, zinc and vitamin D-3. Other powerful immune supplements include Modified Citrus Pectin and a Tibetan Herbal Formula with over 3 decades of clinical research. Purified Honokiol (magnolia bark extract) can help with mood support and a comprehensive digestive formula can keep digestion strong and support nutrient absorption for optimal nourishment. Other herbs emphasized by TCM in the winter include tonifying root herbs, for their warming, grounding and strengthening properties.

Healing Practices

People are more susceptible to colds and flu during the winter season, as the cold weather challenges the immune system. The main treatment modalities in TCM are acupuncture and moxabustion (the burning of Moxa herb, mugwort, around specific acupuncture points), Qi Gong (precise exercises to enhance the flow of vital energy), specific dietary recommendations, as well an extensive pharmacopeia of herbal medicine. All of these therapies have great value during the winter, as they help to relieve stagnant energy caused by a lack of activity and the cold weather. Practitioners of TCM also advise resting as much as possible during the winter, which helps replenish the kidneys and restore essential energy. Getting to bed early and rising after the sun has risen will help you preserve your warmth and vitality.