by Tanya Keam | Jan 24, 2024 | Acupuncture, Anxiety, Chinese medicine, Client information, Digestive health, Emotions, Herbal remedies, Irritable bowel syndrome, Loose stools, Nambour, Nutrition, Stress, Sunshine coast
Irritable Bowel Syndrome
Irritable bowel syndrome (IBS) is a common disorder that affects the stomach and intestines, also called the gastrointestinal tract. Symptoms include abdominal pain, bloating, cramping, gas, and diarrhoea or constipation, or both.
Only a small number of people experiencing IBS have severe symptoms, while others experience mild pain and alternation of bowel habits. So how are your insides? Worried about where the next toilet will be? Your digestion is switching from diarrhoea to constipation and you’ve tried dairy free, gluten free or the low-FODMAP diet?
Sometimes people can visit their medical physician with symptoms and either be dismissed or referred to a gastroenterologist. Sometimes people can get a parasite or gastroenteritis (infection/inflammation in the gut) from eating contaminating food/water from traveling overseas and then end up with IBS symptoms long term.
To date, the pathophysiology of IBS is still not completely understood. However, specialists are now more accepting of IBS signs and symptoms being a functional disorder with both physiological and psychosocial factors, despite x-rays, lab tests or biopsies being clear.
What might a specialist first exclude before diagnosing Irritable Bowel Syndrome?
Due to many digestive conditions having similar signs and symptoms, a specialist must first rule out other conditions such as:
- Small-bowel bacterial overgrowth
- Lactose intolerance
- Eating disorder
- Inflammatory bowel disease
- Autoimmune disease
- Coeliac disease or celiac sensitivity
- Parasites
- Infection
- Laxative use
- Microscopic colitis
- Pharmaceutical side effects
- Gastritis or Enteritis
A patient may undergo blood tests, stools tests, physical examination, colonoscopy, ultrasound or sigmoidoscopy tests and a physician will also exclude any of the above causes (1). If tests come back clear and no other gastrointestinal diseases are determined, then IBS is considered (2).
How is Irritable bowel syndrome treated ?
Doctors may treat IBS by recommending changes in what you eat and other lifestyle changes, medicines, probiotics, and mental health therapies (3).
Also:
- Increasing fibre to improve constipation
- Decreasing gas producing foods
- Following a FODMAP photocol or other dietary protocol that improves symptoms
- Mental health support
- Stress management
- Getting enough sleep
- Increasing exercise
- Drug therapy for the dominant symptoms
What does research say about other therapies such as Chinese medicine, Acupuncture and behavioural therapy?
A review of mind/body approaches to irritable bowel syndrome has suggested that alternate strategies targeting mechanisms other than thought content change might be helpful, specifically mindfulness and acceptance-based approaches (4).
Best practices in treating IBS support the idea that patients should be referred for behavioural therapy early, not just when patients have failed everything else. Ideally, consultation with a gastrointestinal psychologist would be incorporated very early into the treatment plan so that collaboration can occur between the patient, psychologist, gastroenterologist, and possibly a dietitian. IBS is a multifactorial disorder, and the field of gastroenterology is moving toward additional in-clinic assessments of mood to more comprehensively aid patients in the management of complexities associated with IBS (5).
A 2015 Australian randomised-controlled trial showed that Chinese herbal medicine may be an effective treatment in relieving IBS. The double-blinded trial was for constipation-type IBS, and it found that Chinese herbal medicine reduced symptoms, increased bowel satisfaction and stool consistency, reduced straining and hard lumpy stools, compared with placebo (6). The study also showed how quickly symptoms can improve with symptoms improving by week 8 of the trial and the herbs being well tolerated by participants.
Other research suggested by The World Journal of Gastroenterology of a meta-analysis of 6 randomised controlled trials in 2014. The review found that acupuncture clearly leads to control of IBS symptoms which is both statistically characteristic and statistically significant (7).
Moxibustion (moxa) is a technique to burn mugwort on or close to a patients skin with or without acupuncture stimulation. It is used to help relieve pain, discomfort, to encourage blood flood and alleviate other symptoms according to Chinese medicine diagnosis. A review of 20 randomised-controlled trials of managing IBS showed moxa may provide benefit to IBS patients, however further research is needed (8).
How does Chinese medicine and Acupuncture help Irritable Bowel Syndrome?
Publications of the interactions between traditional Chinese medicine and the gastrointestinal system from the years 2004 to 2021 has been widely studied, with the number of papers rapidly increasing since 2018 (9).
One of the branches of Traditional Chinese Medicine is Acupuncture, which is used to stimulate documented acupuncture points to relieve pain, treat internal organ problems, reflect on disease conditions and activate the self healing ability to keep people well.
The Acupuncturist will talk with the patient about signs and symptoms and other lifestyle or dietary factors that may be contributing to the problem. Sometimes acupuncture alone can regulate the digestive system, other times herbal medicine is prescribed alongside depending on predominant symptoms such as constipation or diarrhoea. Other symptoms are taken into account for the patients individual pattern when herbs are given.
Educating patients about lifestyle factors for managing stress is also important. We will work closely with the patient to improve their diet, reduce foods that may be contributing to IBS or other gastrointestinal problems.
Tanya Keam is an integrative Chinese medicine Doctor and registered Acupuncturist in Nambour in the beautiful Sunshine Coast hinterland in Queensland, Australia. If you’re experiencing the above symptoms or interested in Traditional Chinese Medicine and Acupuncture treatment specifically for Irritable Bowel Syndrom, please reach out to see if Acupuncture, herbal medicine and lifestyle guidance might support you to feel better.
You can see Tanya’s training here, call us here, or book online here.
References
1. Mayo Clinic (2018). “Irritable Bowel Syndrome”. Available at: https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016
2. Harvard Health Publishing (2018). ‘The gut-brain connection.’ Available at: https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
3. National Institute of Diabetes and Digestive and Kidney Diseases (2024). ‘Treatment of Irritable Bowel Syndrome’. Available at: https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/treatment
4. Sebastián Sanchez B, Gil Roales-Nieto J, Ferreira NB, Gil Luciano B, Sebastián Domingo JJ. New psychological therapies for irritable bowel syndrome: mindfulness, acceptance and commitment therapy (ACT) Rev Esp Enferm Dig. 2017;109(9):648–657.
5. Riehl, M. (2018). ‘The Emerging Role of Brain-Gut Therapies for Irritable Bowel Syndrome.’ Gastroenterology & Hepatology14(7), 436-438.
6. Bensoussan, A., Kellow, J., Bourchier, S., Fahey, P., Shim, L., Malcolm, A. & Boyce (2015). ‘Efficacy of a Chinese Herbal Medicine in Providing Adequate Relief of Constipation-predominant Irritable Bowel Syndrome: A Randomized Controlled Trial’. Clinical Gastroenterology and Hepatology, 13(11), Pages 1946-1954.
7. Chao, C. & Zhang, S. (2014). ‘Effectiveness of acupuncture to treat irritable bowel syndrome: a meta-analysis.’ World Journal of Gastroenterology, 20(7), Available at: https://doi.org/10.3748/wjg.v20.i7.1871.
8. Park, J., Lee, B. & Lee, H. (2013). ‘Moxibustion in the management of irritable bowel syndrome: systematic review and meta-analysis’. BMC Complementary and Alternative Medicine, 13. Available at: https://bmccomplementalternmed.biomedcentral.com/articles/10.1186/1472-6882-13-247.
9. Yang, S. Hao, S. Wang, Q. Lou, Y. Jia, L. Chen,D. (2022). The interactions between traditional Chinese medicine and gut microbiota : Global research status trends. National Library of Medicine, 12: 1005730. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9510645/
Other articles:
1. Sebastián Sanchez B, Gil Roales-Nieto J, Ferreira NB, Gil Luciano B, Sebastián Domingo JJ. New psychological therapies for irritable bowel syndrome: mindfulness, acceptance and commitment therapy (ACT) Rev Esp Enferm Dig. 2017;109(9):648–657.
2. Thakur ER, Shapiro J, Chan J, et al. A systematic review of the effectiveness of psychological treatments for IBS in gastroenterology settings: promising but in need of further study [published online May 10, 2018] Dig Dis Sci. doi:10.1007/s10620-018 5095-3.
3. Keefer L, Palsson OS, Pandolfino JE. Best practice update: incorporating psychogastroenterology into management of digestive disorders. Gastroenterology. 2018;154(5):1249–1257.
by Tanya Keam | Jan 10, 2024 | Acupuncture, Bloating, Chinese medicine, Client information, Emotions, fertility acupuncture, Gynaecological, Herbal remedies, Hormones, Menstrual cycle, Nambour, Period pain, PMS, Premenstrual Dysmorphic Disorder, Self care, Stress, Sunshine coast, Womens health
Chinese Medicine for Premenstrual Dysmorphic Disorder
Premenstrual Dysmorphic Disorder (PMDD) is a health concern that is similar to premenstrual syndrome (PMS) but is more serious. PMDD causes severe moodiness such as feeling irritable, crying a lot, depression, anger outbursts or anxiety in the week or two before the period starts. Other symptoms may include fatigue, weight gain, restless sleep, breast tenderness, digestion changes, trouble focussing, binge eating, feeling out of control and suicidal thoughts.
About 80% of women report at least mild premenstrual symptoms, 20%–50% report moderate-to-severe premenstrual symptoms, and about 5% report severe symptoms for several days with impairment of functioning. The 5% of women with the severest premenstrual symptoms and impairment of social and role functioning often meet the diagnostic criteria for premenstrual dysphoric disorder (PMDD) (1).
Risk factors may include:
- A family history of PMS or PMDD
- Women with a personal or family history of depression, postpartum depression, or other mood disorders
- Cigarette smoking (2)
How is PMDD diagnosed?
Premenstrual Dysmorphic Disorder (PMDD) is typically diagnosed by a healthcare provider after performing a physical examination and speaking to the patient about signs and symptoms. Researchers do not know for sure what causes PMDD or PMS, however hormonal changes in the menstrual cycle each month may play a role due to the brain chemical called serotonin levels changing throughout the cycle.
Healthcare providers may also ask patients to keep track of symptoms over several menstrual cycles, or order tests to check certain things related to hormones.
What are the treatment options for PMDD?
Treatment for Premenstrual Dysmorphic Disorder (PMDD) typically involves a combination of lifestyle changes and medications. Medications used to treat PMDD include antidepressants, hormonal control pills/medications, or non-steroidal anti-inflammatory drugs. In some instances, gonadotropin releasing hormones may be given.
Natural approaches for Premenstrual Dysmorphic Disorder (PMDD) can include regular exercise and nutritional changes individualised to the patient to support serotonin, and lifestyle modifications such as sticking to a daily routine, practicing meditation and taking care of oneself, recognising emotions and managing stressful situations. Other natural remedies that have been used to treat symptoms associated with PMDD include acupuncture and herbal medicine.. Traditional Chinese medicinal herbs can be given to patients the week or two before their period is due to ease symptoms. This can be a good alternative to pharmaceuticals.
It’s important to remember than it’s normal for women and young girls to experience fluctuations in energy levels, mood or food cravings in different stages of their menstrual cycle. Iron levels for example drop once the uterus lining has shed, so it’s normal to feel lower energy before or on your period. Women live on a 28 day cycle and can sometimes even sync with the moon cycles. Whereas, men live on a 24 hour one! However when signs and symptoms are really affecting your quality of life, then it’s important to seek help.
Tanya Keam is an integrative Chinese medicine Doctor and registered Acupuncturist in Nambour in the beautiful Sunshine Coast hinterland in Queensland, Australia. If you’re experiencing the above symptoms or interested in Chinese Medicine Premenstrual Dysmorphic Disorder treatment specifically, please reach out to see if Acupuncture, herbal medicine and lifestyle guidance might support you to feel better.
You can see Tanya’s training here, call us here, or book online here.
References:
- Pearlstein, T., Steiner, M. (2008). Premenstrual dysphoric disorder: burden of illness and treatment update. Journal of Psychiatry & Neuroscience; 33(4): 291–301.
- https://www.hopkinsmedicine.org/health/conditions-and-diseases/premenstrual-dysphoric-disorder-pmdd
by Tanya Keam | Aug 5, 2019 | Acupuncture, Chinese medicine, Client information, Emotions, Health practitioner, Herbal remedies, Mental health, Nambour, Rehabilitation, Spiritual growth, Sunshine coast, Wellness
I’ve been having conversations with new and long term Sunshine Coast patients recently about what makes them decide to go see a certain health practitioner over another.
What’s the stats?
- 80% say they’ll ask a friend if they know of someone because they trust that person has had a positive experience
- 10% do a quick google search for who is local and available NOW
- The other 10% just plod on and try to figure it out and hope it all gets better. (I’m sure we’ve all been in each percentage for different things at different times).
Last week a semi-new patient returned for a monthly appointment. She was telling me about her 2 colleagues at work who also suffered migraines (which was this patients main complaint that’s now been resolved from treatment). One of the colleagues was just at her wits end with constant migraines, not knowing where to turn that she is now taking stress leave from work. Hallelujah for proper rest! However, please, if you have good results with any local Sunshine Coast health businesses in all fields – TELL YOUR FRIENDS AND HELP THEM OUT!
My top tips for choosing the right health practitioner
- Someone close to you goes to them and has had a positive experience.
- The practitioners appointment availability fits your schedule (there’s no point trying to see an ‘amazing practitioner’ referral who isn’t available on a specific day that you need/prefer.
- The practitioner is honest about whether they can help you, is willing to research how they can help you or can find you the right referral if they can’t help you.
- What are your needs that need to be met? Are you looking for a quick fix or someone to guide to you wellness with the treatment that suits you as an individual and also teaches you lifestyle adjustments for preventative health.
- The practitioner is qualified and experienced in their field, holds current insurances and certificates for their modality and does continuing education each year.
- The practitioner explains the treatment clearly to you (if it’s new to you), how it works, how long your condition may take to resolve and even reactions that can occur as your body tries to heal and adjust.
- You have a friendly connection and can hold a good conversation with your practitioner – this may happen down the track but it is important to connect.
- For eg. You may see an Acupuncturist to help manage anxiety (there is good scientific evidence encouraging acupuncture therapy to treat anxiety disorders as it yields effective outcomes, with fewer side effects than conventional treatment). However, you are needing psychology/counselling support to talk to someone in a therapeutic way. It is the practitioners duty of care to practice within their scope of practice and find someone who can assist in that area of your health.
- Ask your other health related modalities if they know of someone – your pilates teacher may know a good counsellor, your naturopath may know a good GP. *Not only should health practitioners take care of themselves, but they invest time and energy to source local health referrals to connect with.
If you’re unsure about going to someone new :
- Research
- Know what they specialise in
- Their experience
- Training and credentials
- Appointment availability.
- Most importantly, call them and talk to them or ask if you can meet them in person prior to making an appointment.
We need to make some failures before we find the right fit sometimes. Don’t sweat it if a ‘great referral’ doesn’t feel right you for – just find someone else. Persist! Your health is your life.
Your local community are there to support you so ask your friends and colleagues for recommendations. If you’re unsure about continuing care with a practitioner, communicate with them about what is and isn’t working. They should be able to change the treatment approach, make some suggestions and respect what you want to do.
Newcomers to Chinese Medicine and Acupuncture have A LOT of questions – feel free to share this info here.
For more information about how I can help with your health, you can contact me
or you can now book online
Hi, I’m Tanya, an Acupuncturist and health practitioner in Nambour on the Sunshine Coast, Queensland Australia. I practice Chinese medicine because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years (read more about my training here). Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. See you in the clinic !
Research:
Amorim D, Amado J, Brito I, Fiuza SM, Amorim N, Costeira C, Machado J. Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research, Complementary Therapies in Clinical Practice, 2018 May;31:31-37.
by Tanya Keam | Sep 26, 2018 | Acupuncture, Anxiety, Chinese medicine, Client information, DIY Wellness Tips, Emotions, Gut flora, Liver Health, Mental health, Rest, Sleep, Sunshine coast, Uncategorized
Have you ever experienced a ‘gut feeling’? Sometimes accompanied by butterflies in your stomach, a strange feeling in your abdomen or food isn’t digesting well because life has been a bit h E c T i C? We’ve all been there – someone’s energy doesn’t sit right with us, eating on the run or while multitasking 5 different things, pent up emotions or general daily worry of what to do, what to do.. you’re not alone. I’ve been doing a lot more study around gut-brain connection as well as adrenal health this year and by golly, the 21st century is all about RUSHING. This time of year in October, people start to get tired and stressed with only 2-3 months left until the dramatic Christmas season. Already, people are visiting the clinic worn out and running on their reserves. Just take a moment, to take a deep breath, to check in with where you are at.
Today’s living involves a lot of low level anxiety over multi tasking, relying on coffee/stimulants to wake us up, too rich food, restless sleep, social media, lack of exercise and real fun, financial pressure and general trying to ‘have it all’ or merely keep up. I recently read a book called ‘Slow’ by Brooke McAlary and it is literally about living a slower life. To come back into a state of rest and digest so that sleep is sound and restorative, moods are better, you aren’t relying on coffee/stimulants and you’re recognising your own values and what really matters to you.
Nerve pathways run throughout our body, assisting in all things function. Concentration, digestion, respiration for example are all connected in a linking system. The vagus nerve is the longest cranial nerve that starts in the brain and connects through to our neck and chest, then linking to the abdomen. The vagus nerve is involved with the parasympathetic (rest and digest – when you feel calm and grounded) and the sympathetic (fight-flight – a natural response from stress, when adrenaline kicks in). Both (parasympathetic and sympathetic) are needed to function. Sometimes though, the fight-flight response gets a little overworked – when we push ourselves, when life has thrown us curve balls all at once, pressures of keeping up with everyone else, post traumatic symptoms from trauma and simply feeling anxious and worrying too much. What happens – our gut is affected ! Not to mention pain in the body, fatigue etc.
Chinese medicine offers some relieving perspective for easing back into the rest and digest state of being by addressing the pathology at its root. When an issue is rectified at the root level, innate processes within you start to take over in a positive domino effect.
Examples include using acupuncture to:
- Regulate the circadian rhythm (the sleep cycle) so that your hormones and metabolism naturally function well and you wake feeling refreshed, therefore you’re not relying on coffee to perk you up. Not to mention healthy weight and all things gynaecological for woman is smooth sailing throughout monthly cycles.
- Regulate and strengthen your immune and digestive function so that you are absorbing nutrients properly, your bowel movements feel great and your energy is therefore good too!
- Unblock stagnant energy in the body from built up stress, tight muscles, poor posture, repressed emotions and that funny gut feeling when worries build up.
- Supporting your body to prevent overstimulated adrenaline – there is only so many times you can push your adrenals before it becomes detrimental to your health long term.
The vagus nerve doesn’t need to be shocked into shape. It can be toned and strengthened similar to a muscle with small mindful changes to bring you back into feeling cool, calm and collected where you can take a big deep abdominal breath, shaking that funny gut feeling.
Other ways to stimulate the vagus nerve and bring you back into rest and digest ways of being include:
- Gargling – stimulates the palate which is fired by the vagus nerve.
- Singing and chanting – increases the heart rate, sending relaxing vibrational waves through the vagus nerve that passes through the neck.
- Laughing – bursts of joy are natural immune boosters. A good laugh can also be followed by coughing, swallowing and bowel movements which all are connected through where the vagus nerve travels.
- Yoga and Tai chi – both increase the rest and digest activity and studies show regular yoga practices increase the feel good neurotransmitters in the brain.
- Positive social relationships – research has suggested that thinking compassionately about others naturally increases feelings of joy, hope and serenity which therefore increases the heart rate, thus stimulating the vagus nerve in a positive domino effect.
- Deep breathing and meditation – your heart and neck contain neurons that have receptors which detect blood pressure and transmit information to your brain. This activates the vagus nerve that connects through to your heart to lower the heart rate and blood pressure. Breathing the equal amount in as out can be very helpful, and you may even notice you naturally breathe shallowly or mildly hyperventilate which then leads to anxiousness.
- Exercise – shown to stimulate the vagus nerve which then benefits the brain and mental health. As the vagus nerve also connects to digestion, your gut is also stimulated when exercising – increasing blood flow, expanding the diaphragm through breathing and moving pent up stuck emotional stress.
- Colonic hydrotherapy – expanding the bowel increases vagus nerve stimulation and increases the livers detoxifying pathways.
- Bursts of cold – washing your face with cold water stimulates the vagus nerve via temperate change and “always takes the edge off” when you’re in a state of panic, stress or mindlessness. A quick 10 seconds of cold water at the end of your morning hot shower can have a similar effect.
- Learning to CHILL OUT may just be what the doctor ordered. Learning to ‘do nothing’ on weekends, say no to social events when you are tired, and living in a state of your own values and rest.
- Trusting your gut feeling is a good way to intuitively check in with yourself to give you a heads up about whether you’re in rest and digest mode or fight-flight mode. Most relaxing activities will stimulate the vagus nerve, thus bringing you into a natural state of peace.
Hi, I’m Tanya, an Acupuncturist in Nambour on the beautiful Sunshine Coast, Australia.
I practice Chinese medicine because its safe, logical, relevant and has effectively shown methods of natural wellness for thousands of years. Life doesn’t need to be complicated and nor does the treatment approaches to get people feeling vibrant and well. I’ve seen people gain a lot from treatments, much more than just alleviating symptoms. It’s exciting to connect with people and share deep wisdom from the classics of ancient and traditional medicine, with modern protocols for todays mind-body living. See you in the clinic !
by Tanya Keam | Mar 16, 2018 | Acupuncture, Authentic self, Buderim, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Holidays, Nature, Nourishing, Rehabilitation, Rest, Sleep, Spiritual growth, Stress, Sunshine coast, Wellness
I wanted to do a post about the importance of rest as we have moved quickly into the next season. Hello windy Autumn weather! So not just the kind of rest your Sunday afternoon naps on the lounge with your pet gives you, but the kind of rest that is restorative for the long term quality of your life.
LET’S GET REAL !
Many people visit the clinic RUSHING, soldiering on and are burnt out physically and emotionally. Yes that’s totally okay because that’s why health professionals are here to help. But that calm, balanced feeling when you get off the treatment table creates space for you to look at things. If something isn’t working in your life, is making you sick or pissed off, whatever, it’s a kick up the bum to remind yourself to come to back to you and figure out where you want to be and what fills YOUR cup.
Yet we’re always planning ahead. But what about right now? To sit and feel the ocean breeze (without your phone or thinking about what errands need doing), have a nurturing bath or getting your hands creatively dirty…
The keeping up with this fast paced society that tells us we should always be doing something. “We should be busy, making more money, be attending every social event or be bettering everything comparatively”. GAHH! When was the last time you let yourself get caught in the rain? Instead of rushing to the car trying not to get wet. It’s just rain and it’s beautiful and you’re missing it because you need to be somewhere!
You are human, you’re allowed to take time out to sincerely rest your heart, mind and body. To just be. It may be a week, 2 months or even over 12 months. It doesn’t matter in the long scheme of your life how much rest you need but by golly it’s vital!
Going to a yoga class and falling asleep is probably what your body needs. Asking someone to help you out with the kids is what your sanity needs. Saying no to something that doesn’t align with your values is OK. Going for a healing health treatment isn’t self indulgent, it’s restorative.
Planning and being organised is definitely helpful in life, and there’s an element where we need to soldier on and get on with things, but oh my gosh cut yourself some slack sometimes. S L O W D O W N. Enjoy the rain once in a while. If you need to rest, then please allow yourself to because your quality of life matters more than how society tells us how we should be.
Many blessings,
Take care of you,
See you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
by Tanya Keam | Sep 26, 2017 | Acupuncture, Authentic self, Buderim, Chinese medicine, Client information, Emotions, Exercise, Holidays, Motivation, Nature, Rest, Spiritual growth, Sunshine coast, Travel, Wellness
I recently visited WA for a holiday. First of all, if you haven’t seen a Quokka, put it on your bucket list as they are the friendliest marsupials you will ever see !
Secondly, it is really important for your wellbeing to take time off and get out of your usual environment, even just for a couple of days. We can become stagnant, bored and frustrated very quickly! So trying different foods, swimming in different seas, reading books in different coffee shops, experiencing different climates, switching off from work etc – they all shake up the day-to-day norm.
Spring is about growth, change and new beginnings in Chinese medicine. Just look at how nature mimics this with bursting flowers, warmer temperatures and the need to do a big clean out at home and also get outdoors in the fresh air.
Instead of doing new year resolutions in January, come out of your introverted Winter cave and try doing them in Spring so you can set new goals and make positive changes to your life!
Take care of you, see you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
by Tanya Keam | Apr 19, 2017 | Acupuncture, Authentic self, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Exercise, Exercise routine, Fitness, Holidays, Joint pain, Mental health, Motivation, Muscle pain, Nambour, Nature, Nourishing, Rehabilitation, Stress, Sunshine coast, Travel, Wellness
How many types of exercises can you list? Tonnes right?
Walking, jogging, weight training, pilates, swimming, yoga, boxing, martial arts, trekking, tennis, snowboarding, gymnastics, basketball, crossfit.. the list goes on!
Who else gets bored at the gym? Have you ever wanted to try a new type of exercise or are you sick of the same environment where you have been exercising? it can lead to lack of motivation for sure!
My general fitness routine consists on swimming, running, yoga and a bit of resistance training. Yet with these 4 I was bored and felt unmotivated to get out there. So, I decided to change things up. I’ve been to the Himalayan Mountains and one trek was a 10km return at 2,828 meters, so looking more close to home I recently climbed a mountain in the Glasshouse Mountains that I hadn’t already climbed. The mighty Mount Beerwah at 556 meters (1,824 ft), the highest of the 10 volcanic plugs in the region, and more like 2 hours, not 10! It had recently re-opened in January 2017 after being closed and doesn’t cost anything – bonus!
The climb wasn’t about how many laps I could swim or what my pace was in running, it was about trying something new, getting outside in the sunshine and fresh air, but most importantly to challenge myself as it’s a steep climb. Oh and don’t let age define what you can and cannot do. I passed a 70 year old couple on the mountain, taking it slow but doing it! I must advise, if you are new to mountain climbing or bush walking then start with a smaller mountain like Ngun Ngun or Mount Coolum that are very popular to climb on the Sunshine Coast.
What did I get out of the climb? First of all, 2 hours of fresh Autumn crisp air, sunshine sunshine sunshine, elements of conquering fear when I thought I couldn’t climb any further as my legs were jelly and the top seemed so far away. I also had such a clear head space – I wasn’t thinking about last week or tomorrow, I was right there trying to find the next step to go higher while breathing heavily. Reaching the summit was tough but I did it and felt stoked with my achievement. Coming down was quicker and lots of sliding. Thank god I had good trekking shoes on to grip the rock face, and I was wearing gloves to protect my hands! At the bottom, I ended up with ripped pants and a few cuts but god did I feel on top of the world! I conquered the mother of mountains but also myself !
Soaking in an epsom salt bath that night as I knew I would be sore from using VERY different muscles that I had been using, all I could think of was what I could do next to add to my fitness regime and to challenge myself. What did I do? I looked for a bigger mountain – Mount Warning at 1,156 meters! Then I started planning my next break to go snowboarding. Why? Because I haven’t done it and life is about experiences!
So if you are feeling unmotivated with doing fitness and then feel guilty for not doing it, try something new, especially something outdoors. Mountain climbing, a game of tennis, join a team sport or a outdoor bootcamp. Just try it. Trust me, you will love it!
TK xx
Tanya Keam Wellness is an experienced health clinic in Nambour on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
by Tanya Keam | Mar 22, 2017 | Acupuncture, Chinese medicine, Client information, Daily Rituals, Deficiency, DIY Wellness Tips, Emotions, Fertility, fertility acupuncture, Food, Herbal remedies, Hormones, Menstrual cycle, Mental health, Nambour, Nourishing, Nutrition, pregnancy, Stress, Sunshine coast, Wellness, Womens health, Yin
Have you heard of Yin and Yang?
In Chinese philosophy, yin and yang describe how seemingly opposite or contrary forces may actually be complementary, interconnected, and interdependent in the natural world, and how they may give rise to each other as they interrelate to one another. Many tangible dualities (such as light and dark, fire and water, expanding and contracting) are thought of as physical manifestations of the duality symbolized by yin and yang.
Yin qualities include:
Darkness, moon, feminine, shade, quiet, inward
Yang qualities include:
Light, sun, masculine, brightness, loud, outward
Example include:
Night (yin) and day (yang)
Yoga exercise (yin) and boxing exercise (yang)
Yin represents the energy that is responsible for moistening and cooling bodily functions. When this energy is depleted your body begins to show signs of “heating up”. This is not a true heat such as a fever, but rather a lack of the moistening and cooling functions that are necessary to maintain a healthy balance.
Women are more yin, while men are more yang – for example yin is all of the fluids in the body for women (breast milk, menstruation, vaginal discharge/lubricant) – men don’t have this. Men do have some yin qualities, as well as women having some yang qualities.
This post is focused on yin foods, thus nourishing the body and rebalancing conditions. These can include dry skin, menopausal hot flushes, tendon and ligament tightness or flaccidity, vaginal dryness, lack of breast milk production, low libido, insomnia, feeling low, scanty menstruation, hot hands and feet, constipation, dull headaches or anxiety.
Why is your yin imbalanced? Well, lots of reasons – genetics, age, stress on the body, trauma, blood loss, excess sexual activity, recreational drug use, too many yang hot foods, poor diet and lifestyle to name a few.
Nutrition is a simple way to balance yin and yang. Yin foods are cool and expanding; Yang foods are warm and contracting. Think of a shell of iceberg lettuce (Yin), and now a chunk of beef steak (Yang), and you will instantly recognise this meaning.
Foods to nourish Yin include:
- Grains: barley, millet
- Vegetables: alfalfa sprout, artichoke, asparagus, kelp, mung bean sprout, pea, potato,seaweed,string bean, sweet potato, tomato, water chestnut, yam, zucchini
- Fruit: apple, apricot, avocado, banana, lemon, lime, mango, mulberry, pear, persimmon, pineapple, pomegranate, watermelon
- Beans: adzuki, black beans, black soya, kidney, lima, mung
- Bean Products: tofu
- Nuts and seeds: coconut milk, sesame seed, black sesame seed, walnut
- Fish: fish in general but especially clam, fresh water clam, crab, cuttlefish, oyster, octopus, sardine
- Meat: beef, duck, goose, pork, pork kidney, rabbit
- Dairy: cheese, chicken egg, cow’s milk, duck egg
- Herbs and spices: marjoram, nettle
- Oils and condiments: honey, malt,
Common supplements: Ginseng, royal jelly
Examples of every day foods that can be used to build yin, include:
- Fruit smoothies with honey and banana or a fruit salad
- Fish dishes with coconut milk
- Omelettes with cheese
- Asparagus and egg salads with sesame seeds
- Tacos made with Kidney beans and topped with a small amount of cheese
- Baked Potato stuffed with tofu with soya sauce and sesame seeds.
- Pork and apple dishes
- Miso soup with tofu and seaweed
Foods to avoid:
- Stimulating foods such as the following will only further deplete yin: caffeine, alcohol, sugar and strongly heating, pungent spices.
Note: Like yin tonifying herbs, yin building foods have a tendency to congest the digestive organs and promote stagnation if large amounts are consumed. It is therefore important to consume small quantities frequently rather than large helpings irregularly. Such as a large portion if a fish coconut curry late at night is not ideal as it will sit in your stomach, stagnate and not digest properly before bed. Thus a small portion between 5-6pm is more ideal as there is more time before you go to bed to digest it.
Also, It’s not to say that yang foods you already consume such as roast chicken, other types of fish, coffee, tea, black pepper etc are to be completely avoided. Remember yin and yang balance each other out, are contrary forces that are actually complementary, interconnected, and interdependent of each other.
Other yin tips: meditate; eat more fresh fruit and salads; drink more water, teas and juices; wear pastel colors; wear loose, flowing clothes; stretch; get out into nature; listen to relaxing music; light candles at night.
Take care of you, see you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic in Nambour on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
by Tanya Keam | Sep 12, 2016 | Authentic self, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Exercise, Mental health, Muscle pain, Nambour, Rehabilitation, Sleep, Spiritual growth, Stress, Wellness, Yoga
Why I recommend Yoga
I was lucky enough to spend time in India doing my yoga teacher training with people from all walks of life. Yoga includes breath control, simple meditation, and the adoption of specific bodily postures, for health and relaxation.
Yoga can improve all areas of you health and wellbeing
Yoga is simply about connecting with yourself through mindful exercise, using breath. Just because you cant touch your toes or get yourself into bizarre postures that yoga pictures are known for, doesn’t mean the practice of yoga cannott improve your life. Start with a simple beginner class once a week to learn some simple postures and breathing techniques and then go from there!
You can benefit from:
Well rested sleep
Increased circulation
Better flexibility
Better posture
Improved balance
More strength
A toned body
More energy
Head clarity
Relaxation and peace
Pregnancy discomfort and birth preparation
Better sex
Lower blood pressure
Increased lymph flow
Increased metabolism
Better digestion
Reduced pain
Improvement for other sports
Better respiration
Reduced stress and anxiety
An inner calmness
Improve your outlook on life
A better connection with yourself – physically, mentally, emotionally, spiritually
There are MANY styles of yoga classes all over the Sunshine Coast – just try a few and see which teacher and class best suits you.
Take care of you, see you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
by Tanya Keam | Apr 12, 2016 | Acupuncture, Authentic self, Client information, Daily Rituals, DIY Wellness Tips, Emotions, Mental health, Nambour, Nature, Nourishing, Spiritual growth, Sunshine coast, Wellness
When you’re feeling a bit down, low energy, stressed, emotional or disconnected.. Here’s a few tips to nurture yourself:
Practice daily exercise, mix up it up with different types – walking, yoga, bike riding, mountain climbing, swimming, resistance training
Eat a nutritious well balanced diet – eat regular meals so that your blood sugar levels are maintained
Have a positive mindset, wake up with a happy intention
Spend time in nature
Surround yourself with positive and like-minded people
Take a bath with oils and epsom salt
Read a new book… and finish it
Join a community group – dancing, fitness, book club
Journal ideas, thoughts and emotions
Learn something new
Talk to a friend or a professional if you don’t feel like your coping or just need to get things off your chest
Go to a comedy show and have a good laugh with good friends
Be kind to yourself – go to bed early and rest when you need to
Respect yourself with boundaries
Look in the mirror and smile at yourself
Make yourself a cup and tea and sit outside in the sunshine
Practice conscious breathing and meditation or go to a tai chi class
Get some vitamin D and go for a swim in the ocean
Let go of criticism toward yourself and others
Have a health treatment such as acupuncture, massage, kinesiology
Spend time with animals, take a friends dog for a walk
Do something creative with your hands
Turn the television off and sit outside under the stars
Cook yourself your favourite food
Recognise all the good things in your life!
“If you can’t change something, change your attitude” – Maya Angelou
Take care of you, see you in the clinic,
TK xx
Tanya Keam Wellness is an experienced health clinic on the Sunshine Coast. Helping you to feel better in all aspects of your health and wellbeing.
Tanya Keam is an integrative Chinese medicine Doctor and registered Acupuncturist in Nambour in the beautiful Sunshine Coast hinterland in Queensland, Australia. If you’re experiencing the above symptoms or interested in Traditional Chinese Medicine and Acupuncture treatment specifically for Irritable Bowel Syndrom, please reach out to see if Acupuncture, herbal medicine and lifestyle guidance might support you to feel better.
