Yin nourishing foods

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.

A healthy quinoa summer salad

by Tanya Keam | Nov 30, 2016 | Acupuncture, Chinese medicine, fertility acupuncture, Homemade, Nambour, Nourishing, Nutrition, Recipes, Seasonal living, Sunshine coast, Vegetarian, Wellness

Ingredients

2 cups cooked quinoa (cooked with your choice of broth)
2 cups halved cherry tomatoes
2 cups spinach leaves
½ cup (or more, to taste) avocado coriander dressing

Add-ins

Haloumi cheese (grilled) or Mozarrella, cut into bite sized pieces
a few handfuls of crushed almonds or other nuts
grilled veggies like asparagus or zucchini
grilled chicken or another protein such as tofu

Coriander Dressing – Blend in a food processor until smooth:

half an avocado
¼ cup Greek yogurt
½ cup water (more as needed to adjust consistency)
1 cup coriander leaves and stems
1 small clove of garlic
½ teaspoon salt
a squeeze of lime juice

Put together all ingredients in a bowl, chill dressing separately until ready to serve.

An easy and healthy meal to prepare for Summer gatherings.

Eat well, 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.

The benefits of fitness in Spring

by Tanya Keam | Oct 24, 2016 | Acupuncture, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Exercise, Fitness, Immune Support, Liver Health, Mental health, Nambour, Nature, Nutrition, Seasonal living, Spring, Stress, Sunshine coast, Wellness

We live in one of the most fittest and healthiest places in Australia. We often have triathlon events, surfers at Noosa, runners on Alex hill, mountain climbers on Ngun Ngun, dog walking at Kawana and health cafes popping up everywhere. Who wants to stay inside on a sunny weekend? NO ONE!

Spring is the season of regeneration and growth and connects to the liver organ. The days become longer and we want to spend more time outside, especially living on the beautiful Sunshine Coast!

Here are some tips and strategies fitness wise and to support liver health:

From a Western medicine perspective, the liver is a very important organ that stores blood, produces bile, processes toxins and aids in our immune function.

From a Chinese medicine perspective, it also has a major influence on the smooth flow of energy (life force) to move throughout our bodies. When something blocks this energy flow such as lack of exercise, stress, pent up emotions or an unhealthy lifestyle; the liver becomes agitated/blocked/stuck, which can lead to symptoms such as irritability, insomnia, PMS, tight muscles, mood swings, digestive discomfort, pain in the body and headaches.

So what can you do to your liver energy/life force to flow smoothly in the face of every day activities?

Exercise: The best way to get your energy moving is to move! Different types of exercise suit different people. Some people do really well with vigorous exercise such as long runs or high intensity interval training (HIIT), while other people are more suited to slower, gentle forms of movement such as walking or yoga. I have personally found a mix of both types of exercise to be beneficial. If the gym is a bore, then find something you enjoy, it might even be a group fitness class where you can meet new people. This spring I’m into swimming, yoga, running and resistance exercises. Get those endorphins flowing !!!!

Diet: It is important to eat foods that will cleanse and improve overall liver function. Sour flavours belong to the liver/gallbladder function. Having a squeeze of lemon in warm water first thing in the morning invigorates the liver to get moving for the day and vinaigrette dressings can be added to salads. Leafy greens such as kale, lettuce, spinach and chard support liver detoxification pathways. Artichokes contain a flavonoid which is a strong antioxidant – meaning prevention and cleansing of free radical damage to cells. Try to reduce the amount of dairy, alcohol, greasy and deep fried foods, and excessive salt.

Manage stress – Stress plays a part in all of our lives, and a small amount is healthy, but its just how we manage it all that counts. Dealing with issues, conflict in relationships, pent up emotions, work situations etc. Seek professional support if needed but otherwise have a ‘self care’ approach to your day to day lives. Rest when you need to, have health treatments such as acupuncture or massage, exercise, take moments to be in nature and soak up some vitamin D, express how you feel, plan your day and week ahead.

It’s the little things that count. See you in the pool!

Take care,

TK x

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.

Nurture yourself

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.

Waking at 2am

by Tanya Keam | Jun 19, 2015 | Acupuncture, Body clock, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Mental health, Nambour, Seasonal living, Sleep, Stress, Sunshine coast

Traditional Chinese Medicine Time Cycles – Are you waking at 2am?

According to Traditional Chinese Medicine, the body cycles through twelve 2 hour cycles every day and night, during which each organ system becomes most active. So that for each particular organ system it has a high tide, such as 7-9am – Stomach time – why breakfast is so important !

The cycle can be regarded as running from 3am, when Liver time concludes and the body’s energies turn outward; in readying the body for the day by cleansing the lungs and the large intestine for the new day ahead. Then, from 3pm onward, the energies flow back in to restore and maintain the body during rest and sleep.

The organs and their peak functioning times are itemised below.

What does this mean? A example is when a patient is waking between 1 and 3am consistently, we can see that the Liver is showing an imbalance in its ability to function properly. Stress is a common factor that many people experience – demanding jobs, families to support, deadlines, worrying about the future, “living for the future” i.e. superannuation funds need contribution etc. Poor diet, excessive alcohol consumption, suppressing emotions can also create imbalance in the energy of the liver. Our deepest sleep should be at 2am!

Liver symptoms that can occur include headaches, premenstrual symptoms or irregular periods, tension shoulders, fullness in chest/ribs, dream disturbed sleep, quick tempered/irritable, outbursts, depression, moodiness, sighing, lack of motivation, poor day-to-day planning, irritable/irregular bowel movements, fever, red face and eyes.

Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it!

Organ Time Function

3:00 – 5:00 am – Lung – A new day!

The respiratory tract, lungs and sinuses are cleansed and maintained. Gentle breathing occurs and sleep becomes shallower in preparation for waking. Grief and sadness may be experienced at this time.

5:00 – 7:00 am – Large Intestine

The large intestine packs the stool for excretion ideally at 7 am so it is important to allow time for elimination in the early morning. Drinking water and avoiding caffeine during this time helps promote defecation. Guilt and defensiveness may occur at this time.

7:00 – 9:00 am – Stomach

The peak time of the day for digestion. For this reason TCM advocates having the main meal including protein at breakfast. The emotions of disgust and despair may be experienced at this time.

9:00 – 11:00 am – Spleen

Said to be the most important digestive organ in TCM, the Spleen directs the processes of digestion, transforming foods and liquid into energy and blood. The spleen also supports the immune system so allergies may be most pronounced at this time. This time window is good for thinking and working, although jealousy, worry and low self-esteem may also be experienced.

11:00 am – 1:00 pm – Heart

Palpitations may be noticed during this time and the majority of heart attacks are said to occur during the late morning. This is not a time to place the heart under additional stress by exercising or being exposed to excessive heat. A good time for meeting, talking and eating, although joy and sadness may also occur.

1:00 – 3:00 pm – Small Intestine

The small intestine is busy digesting lunch and this may be the time when symptoms such as indigestion, abdominal pain and bloating may occur. This time window is good for sorting and organising, although insecurity, vulnerability and abandonment may also be experienced.

3:00 – 5:00 pm – Bladder

The bladder is associated with the skin and skin irritations and eczema may be noticed during this time. Many people may feel tired and want a nap mid-afternoon and a salty snack such as a bowl of miso soup will strengthen this organ. Good for storing and reserving, although this time may be associated with timidity.

5:00 – 7:00 pm – Kidney

Tiredness may carry over from bladder time if the adrenals (endocrine glands produce a wide variety of hormones) are depleted (also governed by the kidneys). However, if the adrenals are strong, there may be a second wind of energy. Good for driving and consolidating, although fear and terror may reach a peak.

7:00 – 9:00 pm – Pericardium

The pericardium (a sac surrounding the heart) governs the master glands and reproductive organs. If depleted, low back pain may result arising from the kidneys. Good for socialising, flirting and sexual energy. Negative aspects include being unresponsive and unable to express emotions, feeling hurt, or extremes of joy.

9:00 – 11:00 pm – Temperature balance

The triple warmer (temp balance) governs the endocrine system and the blood vessels. Headaches or feeling tired and weak during this time may indicate significant arterial repair taking place. Good for relaxing, although may be associated with feelings of hopelessness, confusion, and paranoia.

11:00 pm – 1:00 am – Gall Bladder

The gallbladder is associated with regeneration and sleep which is why we are told that the hours before midnight are important! If restless during this time, this indicates that the gallbladder and liver are overwhelmed and the toxins remaining in circulation are acting as an irritant to the brain. Emotions associated with this time window include bitterness, resentment or indecisiveness.

1:00 – 3:00 am – Liver

The liver gets down to the work of processing the day’s nutrients and detoxifying the day’s toxin load. Deep resting and dreaming also occurs during this time and it is the worst time to eat as the small intestine is at its lowest ebb. Anger, frustration, rage reach a peak and waking at this time can often lead to overthinking things, writing lists of what needs doing for the day ahead and also difficulty falling back to sleep. The liver is about organisation! If this is your consistent waking time – start carrying a diary with you – write lists and get your organisation happening throughout the day and before bed time.

What can you do?

Acupuncture will treat the organs with an imbalance such as waking at 4am or fatigue at 11am for example – Talk with your acupuncturist about the symptoms you are experiencing so a treatment can be tailored and the imbalanced corrected – all you have to do is maintain it! It might be small nutritional changes, stress management ideas tailored to you.

Understanding that every organ has a repair/maintenance schedule to keep on a daily basis offers you the opportunity to learn how to treat yourself for improved health and well-being. It also allows you to identify exactly which organ system or emotion needs strengthening/resolving. Always use your symptoms and body cues as a guide, and if you make a connection above, such as that you get sleepy between 5-7pm, don’t hesitate to research what you can do to strengthen that organ (which would be the Kidneys). A great solution to deficient kidneys is having a sweet potato for breakfast!

Make sure to look at the emotional aspect too. If you’re sleepy during kidney time, do you have any fears holding you back from reaching your true potential? Are you afraid of rejection? Failure? Addressing this emotion will strengthening the organ and improve your physical health now and for the future 🙂

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.

Nutrition Through the Stillness Season – WINTER

by Tanya Keam | Jun 6, 2015 | Acupuncture, Buderim, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Mental health, Nature, Nourishing, Nutrition, Seasonal living, Sunshine coast, Winter

Chinese medicine gives us numerous mental, physical and nutritional tools to help us maintain balance all year round. There is much focus around the seasons of the year, where each of our organs are associated with each season. Winter is of the Kidneys and Bladder which rule water metabolism and maintaining homeostasis, a dynamic continual rebalancing. Winter is also the most ‘yin’ time of the year – yin is dark, cold, slow, with inward energy, compared to Summer which is light, hot, quick, with expansive qualities.

Some people feel quite energised by Winter, going snowboarding and being out in the chilly weather bush walking. While others retract, stay inside and can feel low in mood from the lack of light and physical activity.

Imbalances that can occur during the winter months include:

Lower back pain – chronic or acute
Knee pain and weakness
Urinary retention or frequent urination
Fatigue and shortness of breath
Vertigo or dizziness
Sexual problems – vaginal dryness, premature ejaculation, low libido
Anxiety, low mood and excessive fear
High blood pressure and/or headaches
Inflexibility and resistance to change

Foods that are beneficial during the Winter months include:

Root vegetables, winter greens, mushroom, apple, pear, potato, squash, citrus fruits, kidney bean, black sesame seed, dark leafy greens, chicken, lamb, tempeh, whole grains, miso, unrefined sea salt, bone broths (organic).

Chinese medicine dietetic philosophy suggests that we embrace native foods, locally grown, and organic and/or chemical free where possible. Take time to sit down and enjoy your meal.

Tips to stay well this Winter:

Take time to listen to your body and recharge
Eat warming foods such as lamb and root vegetable stew, tempeh with leafy greens, miso soup or a kidney bean dish
Keep hydrated with neutral temperature water and warming teas
Keep warm – especially the upper back, neck and lower back
Practice self acceptance – acknowledge emotions (such as fear), reflect, judge yourself less so that you can move forward (Spring is followed by Winter – the season that bursts with life)
Don’t be afraid of your darker side – write things down in a journal without analysing
Receive acupuncture to support the Kidneys and Bladder and maintain wellness

Exercise wise, we all do less during the cooler months as it is a time to rest and revitalise our kidneys, which is why some animals hibernate. Nature is at rest, and in this rest replenishes itself.

By eating well, regular exercise, paying attention to our bodies and harmonising ourselves to the seasons, we can stay healthier and prevent illness. Once we feel good and are maintaining a level of wellness that we all strive for, it allows us to enjoy the cooler months, whether its indoors or hitting the waves (with a wetsuit!). Thus, Winter is the perfect time to look inward, reflect on ourselves, practice writing or other practices such as yoga, pilates or tai chi.

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.

Temperature charting for women

by Tanya Keam | Mar 3, 2015 | Acupuncture, Buderim, Chinese medicine, Client information, DIY Wellness Tips, Emotions, Fertility, fertility acupuncture, Gynaecological, Hormones, Menstrual cycle, Mental health, Nourishing, pregnancy, Stress, Sunshine coast, Womens health

What does BBT mean?

BBT stands for basal body temperature. It is your lowest body temperature in a 24-hour period.

Why do you map your BBT?

I asked clients to map their BBT if their treatment involves regulating their menstrual cycle, managing hormonal imbalance and for fertility. It is such a useful tool to understand many aspects of them as an individual woman and allows me to pin point specific imbalances. Most unexplained infertility cases are actually not infertile at all, but are actually subfertile. Through looking at charts as well as lab results and symptoms, the cause can often be found. Charting can be an excellent tool for diagnostics, especially in cases of unexplained infertility and is also a great way for woman to be self aware and gain understanding for what is going on in their bodies.

How to record your BBT

Take your temperature (with a thermometer orally or vaginally) upon waking and record it on a simple chart. This means before you get up and do your morning rituals. Your temperature can slightly increase once you are up and about getting breakfast ready, chasing kids around, exercise etc. Try to take your temperature at the same time each day or your reading may not be accurate. If the time varies, please make a note of this, as well as any illness or life changes (cold/flu, stomach bug, migraine, unsettled sleep, a sudden increase in stress etc). I always suggest to keep your thermometer by your bedside table so its always handy.

Your menstrual cycle

A women’s menstrual cycle is approximately 28-32 days. Day 1 of your period is day 1 of your cycle.

The first phase (follicular phase) is the phase in which the follicles develop. Typically we see that this level is low and steady, where Estrogen is the dominant hormone during this phase.

Around mid cycle (day 14), you may or may not see a slight dip in temperature, followed by a strong rise in temperature of approximately 0.3- 1 degree. The day before the temperature rises is the day you ovulate.

Ovulation is when you are most fertile.

The second phase (luteal phase) is the phase in which the egg travels down the fallopian tube and the process of fertilisation or implantation may occur. Typically we like to see that this phase is high and steady. Progesterone is the hormone which keeps the luteal phase at a high temperature.

What do your readings mean?

When the follicular phase is too long, too short, too high or too low in temperature, or your cycle is irregular (such as 23 days long, then 40 days long, then 50 days long, then 22 days long) this can mean there are hormonal imbalances.

What causes hormonal imbalances?

Thyroid conditions – The thyroid gland is located at the front of you neck. Thyroid hormones travel from the thyroid gland through the blood to all parts of the body, where they do their work in affecting your metabolism rate, which means how fast or slow your brain, heart, muscles, liver, and other parts of your body work. The thyroid can be tested through pathology tests to check the levels of specific hormones.

Through BBT charting, we tend to see an abnormally low or high temperature reading in the follicular phase when the thyroid is under or overactive.

Emotional stress and inconsistent sleep patterns – Often shows up as an up and down movement of temperature from day to day.

In the case of stress, we tend to see instability of temperature, and in the case of primary hormonal imbalance we tend to see either an increase or decrease in length of this phase.

Poor ovarian reserve (also known as impaired ovarian reserve, premature ovarian aging or declining ovarian reserve) and poor egg quality – Can be due to a number of reasons.

Polycystic ovarian syndrome (PCOS) – is a complex condition in which a woman’s ovaries are generally bigger than average. Polycystic means the ovaries have many cysts or follicles that rarely grow to maturity or produce eggs. Symptoms can include excessive hair growth, moodiness, weight gain, irregular cycles, no periods or a long follicular phase, acne and painful periods.

Diagnosis of PCOS is likely to involve your medical history, an examination which may include an abdominal ultrasound, and tests to measure the hormone levels in your blood.

Through BBT charting we can see if your follicular phase is longer than usual, which for PCOS can indicate insulin resistance or excess androgens (male hormones).

Insufficient nutritional elements – Poor diet and lack of nutrients can be another cause of hormonal imbalance. Diabetes can also be a culprit.

Progesterone deficiency – Mid cycle, we see a spike in temperature, which is related to secretion of the hormone progesterone and is the result of ovulation. The temperature will rise the day after ovulation occurs. If you don’t see this spike, you may not have ovulated. f there is a downward decline occurring earlier than 12 days after ovulating, this suggests that there may not be sufficient progesterone production to maintain pregnancy. Implantation may occur 7 – 12 days after ovulation, in which case you may see an implantation dip on your chart. This is a normal and healthy finding, but like implantation bleeding it is also not necessary for a healthy pregnancy.

Through BBT charting we can see if the temperature reading in the second phase of the cycle (luteal phase) does not remain steady, your progesterone secretion may not be enough to maintain implantation and pregnancy. If the length of this phase is either too long or too short, this can indicate problems with the health of corpus luteum, or nutritional deficiencies (the corpus luteum is the outer part of the follicle left after you have ovulated, which continues to secrete the hormone progesterone allowing you to maintain pregnancy).

Perimenopause and menopause – A woman’s ovaries gradually decrease production of estrogen and progesterone with age.

There are many other more complex breakdowns of the variations in basal body temperature charting as well.

What is helpful to balance hormones?

In Chinese medicine we use diagnostics, acupuncture, herbal medicine, heat therapy, nutrition and lifestyle care to treat hormonal imbalances and other gynaecological factors. Depending on which scenario (above) you are, will determine your treatment.

Treatment plans for preparing to conceive specifically, are designed to optimise ovarian function, sperm and egg vitality, regulate the immune system, reduce stress, promote restful sleep, promote digestion, and weight loss if necessary. Treating gynaecological conditions have also proven success in regulating menstrual cycles and improving fertility.

Chinese medicine can work safely in accordance with IVF to improve the outcome. Acupuncture protocols will help to improve blood flow and drug delivery to the ovaries and uterus during the stimulation phase, improve rates of implantation of embryos and reduce stress and side effects.

IVF is the process of fertilising eggs with sperm outside of the human body. Once the eggs are fertilised, the resulting embryos are placed in the woman’s uterus in the hope that a successful pregnancy will follow.

Information derived from Lyttleton, Jane (2013) Treatment of Infertility with Chinese Medicine, Second edition.

What do the treatments involve?

Depending on why your hormones are imbalanced or other gynaecological factors, will determine the treatment plan and outcome. As a practitioner I advise regular treatments such as weekly, in accordance with health changes you need to do at home, such as nutritional changes or herbal remedies to assist the treatment outcome. The male partners are also advised to receive treatment.

I advise all women seeking treatment to start BBT mapping their cycles and fill in a symptom chart which includes daily symptoms relating to; energy levels, PMS, menstrual cramping, vaginal discharge and mood changes, to name a few. The symptom chart allows me to see what is happening in between your acupuncture treatments so that I can treat you accordingly.

Changes to your plan will be made for IVF protocols and specific gynaecological conditions. Acupuncture can be used to manage anxiety and any side effects you might experience such as fatigue, moodiness, abdomen swelling and discomfort that can be experienced with the IVF process.

Please see the FAQ’s page and What to Expect page for more information.

Other factors to consider regarding your fertility and gynaecological health

Environmental toxins – clean up your environment at work and at home – exposure from various sources such as BPA in plastics, pesticides in food.

Do you exercise? Adopting the right amount of exercise is important, however exercising too strenuously releases the stress hormone Cortisol which can interfere with reproductive organs. Opt for gentle exercises such as swimming, yoga, tai chi and pilates.

Sanitary products with bleach and other chemicals that are being inserted into the body – organic tampons and pads are now easily found in major supermarkets and health food stores and their quality and absorpancy is nothing less. Menstrual cups found here > https://www.menstrualcupsaustraliaonline.com.au/what-is-a-menstrual-cup/ are also becoming more popular as they are sanitary, medical grade silicone, environmentally friendly and save you money (they cost $40-60AU and will last you 10 years!). All you have to do is wash them out and boil them in hot water at the end of your period to kill any bacteria. Many women experience less period pain when using a cup !

Look after your abdominal area – A poor diet can cause your digestive system to malfunction. Unhealthy foods collect in the abdominal environment, blocking the blood circulation needed to nourish the area. Pay attention to foods that cause bloating, fatigue, wind, abdominal cramps, irregular bowel motions or sensitivity. Acupuncture and herbs can stimulate circulation and improve the function of the digestive system.

Start with a healthy body weight – Women who are either underweight or overweight can ovulate less regularly, and men in the same situation will produce fewer and less healthy sperm.

Are you stressed – Physically, mentally or emotionally? Stress is a huge factor for fertility, especially if you and your partner have been trying for a baby for a long time. However other stressors in life such as work or relationships also play a part. Find time to resolve stress and put relaxation time in your diary! Talking to a friend or professional may also be helpful to get things of your chest.

Be aware of your immune system – If you are getting every cold/flu going around, having upset digestion from a gut bug or generally feeling unwell then you are not in optimal health to conceive.

For women – stay warm. In Chinese medicine, we place a strong emphasis on keeping warm to encourage blood flow. Keeping your ‘midriff’ and lower back warm is said to encourage a ‘warm womb’. Swimming on your period is also not recommended, as your cervix is open when menstruating, the cold temperature of the water enters a warm body, causing the ‘cold’ to lodge inside. Remember its all about the warmth and circulation! However for men its important that their testicles are kept cool as heat can affect sperm quality.

Are you sleeping well throughout the night? Even just one week without well-rested sleep plays havoc with your hormones. Opt for the same bed time every night such as no later than 10pm. Avoiding stimulants such as caffeine after 3pm is important so that you aren’t kept awake.

Have you been on the pill for a long time where your hormones have been told what to do for years? Your body will need time to adjust to its own cycle. Acupuncture can regulate the menstrual cycle and manage symptoms such as fatigue, menstrual headaches, tender breasts and mood swings.

Do you have any nutritional deficiencies? For example, your uterus needs a certain amount of iron for the lining of the uterus to thicken for conception, if your iron levels are low then conception decreases.

Do you have a family history of any gynaecological conditions? Ask the women in your family about their fertile health.

Be aware of infection – Previous STD’s and noting any thrush or constant urinary tract infections could make conception more difficult.

Having a GP check up – blood tests, ultrasounds and infection tests are all helpful to rule out anything first.

Lastly, do you have time to welcome a baby into your life? Are you working so many hours already, trying to make ends meet financially or too many other commitments for a baby to come into your life?

Take the time to cover all bases listed above so your health is the priority 🙂

Take care of you, see you in the clinic,

TK xx

Learn more > http://www.tanyakeamwellness.com

Autumn – Living seasonally with Chinese medicine

by Tanya Keam | Mar 2, 2015 | Acupuncture, Autumn, Buderim, Chinese medicine, Client information, Daily Rituals, DIY Wellness Tips, Immune Support, Nourishing, Nutrition, Seasonal living, Sunshine coast

Autumn

Name: Tanya Keam Wellness - Acupuncture & Holistic Health
Price range: $$

Autumn is the season that follows the long and hot days of summer, where the days become shorter, the nights a little cooler, presenting us with earthy coloured falling leaves to prepare for the coming winter. With the change in temperature, especially the summer humidity that we experience in Queensland Australia, the air signals us to start putting away the summer frocks and get out warmer jackets and scarfs. We also begin to harvest and gather brightly coloured foods of the new season, such as pumpkin and squash.

Chinese medicine is very much focussed around the seasons of the year. We go from the relaxed and carefree attitudes of Summer to the more serious and introspective energies of Autumn. In Autumn we move from the external, expansive nature of Summer to the internal, contracting nature of Autumn. It is a good idea to finish up projects you’ve started in spring and summer and frolic in the rewards, a bit like the planting of seedlings in the veggie patch that have been harvested.

In Chinese medicine, Autumn is associated with the lungs and colon. The energy of the lungs are colon are about “letting go”, in all aspects of our life so that we can make room for new experiences that will help us to learn and grow.

Imbalances that can occur during Autumn can include :

Dry skin, lips and throat

Stiff upper back and neck

Allergies, allergic rhinitis and sinusitis

Weak immunity

Sneezing and running rose

Lack of vitality

Itching

Dry or phlegmy cough

Constipation

Asthma

Skin conditions flare up, such as eczema

Sitting with sadness/grief for longer

Tips for staying well during Autumn :

Practice breathing exercises

Let go of negativity in your life

Walk outside

Reorganise, clean and declutter

Recognise sadness/grief

Brush your skin with a dry soft brush

Acupuncture and cupping are helpful to prevent illness (colds and flu that are common in autumn) and to assist your body to recover quickly

Wear a scarf and jacket to protect your neck and back from the wind

Nutrition is a large part of Chinese medicine – to eat seasonally.

Foods that are beneficial in Autumn:

Garlic, Sweet potato, Ginger, Onion, Cabbage, Rice, Cinnamon, Cardamon, Leek, Miso, Navy beans, Almonds, Asparagus, Walnuts, Pear, Olives, Cauliflower, Yoghurt, Apples, Celery, Broccoli, Apricot, Sourdough, Sauerkraut, Cloves, Squash, Pumpkin

The best way to stay well according to Chinese medicine, is to learn about the nature of each season and to live in harmony with its spirit. If we are living in harmony with the world around us, the Autumn around us, we see that nature is a powerful system of slowing down and contracting, preparing to rest, so its good for us to mimic this. Sleeping a little longer, eating less cold foods and instead more warming and nourishing foods, like stews and soups, and paying extra attention to our internal lives. The time of the lungs and colon is about self worth, to give ourselves some extra attention and self love.

Perhaps that yoga class you’ve been meaning to get to for months can now fit into your schedule.

To breathe

To nurture

To let go.

Take care of you, see you in the clinic,

TK xx

Learn more > http://www.tanyakeamwellness.com

Dairy alternatives

by Tanya Keam | Feb 13, 2015 | Alkaline, Chinese medicine, Client information, Dairy alternatives, Dairy free, DIY Wellness Tips, Homemade, Nourishing, Nutrition, Sunshine coast, Vegan, Vegetarian, Wellness

Why don’t people consume dairy?

1. Some people are lactose intolerant which means their body has an inability to digest lactose, a sugar found in milk and to a lesser extent dairy products (cheese, yoghurt, butter etc), causing side effects. In most cases, symptoms include abdominal bloating and cramps, flatulence, diarrhoea, nausea, rumbling stomach or vomiting.

2. Allergic reactions to dairy

3. Dairy is considered a food that can cause inflammation in the body

4. Ethical reasons behind the production of dairy products

5. Dairy causes digestive discomfort, bloating or loose stools even though they aren’t lactose intolerant

Dairy alternatives are very popular these days and can include:

Almond Milk

Almond milk is a great substitute for milk in every aspect of cooking and baking as well as over cereal, in smoothies or in your morning coffee/cuppa. Creamy, usually just a little sweet, high in vitamin E and other essential nutrients, and more alkaline than other nuts. Almond milk is almost always found in with the other non-refrigerated boxed beverages.

You can also use other nuts such as cashews, brazil or hazelnuts as a nut milk.

These dairy-free milk alternatives are usually not soy-free however, as they almost always contain soy lecithin. You can avoid soy by making your own milk at home!

Half a cup of almonds (or other nuts) – soaked in filtered water overnight in the fridge

3 cups of filtered water

Pinch of salt

2 dates

1/4 teaspoon vanilla essence or vanilla bean

Blend on high for 1 minute in a good blender

Strain the liquid through a nut bag or clean mesh cloth

Refrigerate and consume within 3 days

You can make smaller batches if you know you’re not going to get through it all

Coconut Milk

Prepared from fresh coconut meat (flesh), coconut milk is a great option for richer dairy-free dishes. Although it is high in fat and saturated fat (their good fats!), coconut milk is a delicious way to add creaminess to any number of dairy-free dishes. I wouldn’t recommend in your tea or coffee but it goes great in curries, puddings, dairy-free whipped cream or desserts and with your cereal or granola.

Coconut meat can also be made into a yoghurt and flavoured with fruit. The yoghurt is very thick and creamy.

Rice Milk

Rice milk is generally thinner in consistency than nut milks or soy milk, and it has a lighter, sweeter flavour that is perfect for using with cereal or in coffee/tea. While rice milk works well in baking recipes, for using in dairy-free sauce recipes it generally requires some sort of binding or stabilising agent such as agar flakes, eggs, flour or anthem gum. I would recommend to use rice milk in coffee, tea, smoothies or own its own.

Soy milk

Soy milk is made from the soy bean and are a complete protein source and a dietary staple in many cultures. It is one of the richest of non-dairy milk alternatives next to coconut milk, contributing density through fat, fiber and protein while still free of cholesterol and saturated fats. Excellent for baking, cooking, in a glass or over cereal, soy milk is an easy way to add protein and dimension to your recipes.

Soy contains phytoestrogens called isoflavones that may mimic the activity of the hormone estrogen in your body. I would recommend avoiding soy if you have a tendency toward high oestrogen and if you do consume soy, go for non-genetically modified (non-GMO) and certified organic. Perhaps rice or nut milk would suit you better, or just mix it up.

Take care of you, see you in the clinic,

TK xx

Learn more > http://www.tanyakeamwellness.com

Gut flora, alkalinity and intestinal parasities – Eeek!

by Tanya Keam | Feb 12, 2015 | Acidic, Alkaline, Chinese medicine, Client information, Cultures, Daily Rituals, DIY Wellness Tips, Fermented, Food, Gut flora, Immune Support, Kombucha, Nourishing, Nutrition, Parasites, Probiotic drink, Sunshine coast

What is gut flora?

Gut flora (microbiota) is the name given today to the microbe population living in our intestines. It contains tens of trillions of micro-organisms, including at least 1000 different species of known bacteria with more than 3 million genes (150 times more than human genes). Microbiota can, in total, weigh up to 2 kg. One third of our gut microbiota is common to most people, while two thirds are specific to each one of us. In other words, the microbiota in your intestine is like an individual identity card.

Why is it important?

While each of us has a unique microbiota, it always fulfils the same physiological functions and they have a direct impact on our health:

•It helps the body to digest certain foods that the stomach and small intestine have not been able to digest.

•It helps with the production of some vitamins (B and K).

•It helps us combat aggressions from other microorganisms, maintaining the wholeness of the intestinal mucosa.

•It plays an important role in the immune system, performing a barrier effect.

•A healthy and balanced gut microbiota is key to ensuring proper digestive functioning.

What does pH in the body mean?

pH stands for power of hydrogen, which is a measurement of the hydrogen ion concentration in the body. The total pH scale ranges from 1 to 14, with 7 considered to be neutral. A pH less than 7 is said to be acidic and solutions with a pH greater than 7 are basic or alkaline.

How does this affect our health?

When we eat acid-forming foods, our body works to bring our blood pH back into balance by releasing alkaline-rich minerals into our bloodstream (e.g. calcium, phosphorus and magnesium).

If we are not eating enough alkaline-forming foods, then our body has to pull these minerals from our bones, teeth and organs. This can compromise our immune system, cause fatigue and make us vulnerable to viruses and disease.

How do we keep the pH balanced to prevent illness and disease?

Maintaining an approximate 80% alkalinity and 20% acidity diet is the best way to maintain wellness.

Acidic foods (alcohol, refined sugars, coffee, fast foods, chocolate, red meat, fish, dairy) are foods that are associated with disease. A highly acidic diet creates a favourable environment for yeast, fungus, abnormal cells and even parasites to multiply and grow.

Alkaline foods (most fruit and vegetables such as leafy greens, lemons, citrus fruits, berries, broccoli, cabbage, nuts, herbal tea) are foods which maintain and prevent disease from occurring in the body.

What are intestinal parasites?

Even the word “parasite” sounds terrible. Like a villain, living off the goodness within you! Eeek!

Parasites infect the gastro-intestinal tract of humans and other animals. They can live throughout the body, but most prefer the intestinal wall. Means of exposure include: ingestion of undercooked meat, drinking infected water, and skin absorption.

What’s the plan to get them out of you ASAP!?

Antibiotics are advised for intestinal parasites from your GP. However there are other options and/or in combination:

Firstly, the 4 R’s:

1. Remove the micro-organisms that shouldn’t be there, as well as toxic foods (acidic) you shouldn’t be eating

2. Replace/restore the nutrients, bacteria, intestinal flora (pre and probiotics)

3. Repair the cell on every level

4. Relaxation! – Stress, anxiety etc

Remove – Many qualified health practitioners can sort a digestive cleanse for you, using anti-microbials which first rid the body of the unwanted organisms. This can be a long haul as the organism will continue to reproduce.

Including colonics – a colon enema cleanse which literally involves flushing the colon with water and herbs.

Removing foods that have inflammatory properties will aid the whole process – wheat, gluten, soy, dairy, sugar, alcohol, fructose.

Replace/restore – In addition to the above digestive cleanse, probiotics are taken at the same time to restore the yummy gut flora. Probiotics can be taken in tablet form, yoghurt, kombucha (a fermented herbal tea – see my how to make kombucha post) or fermented vegetables. I would recommend all of the above, except for dairy during the cleanse.

Maintaining a diet that is 80% alkaline will create an unhappy environment for the parasites as they enjoy the acidity.

Repair – Additional supplements and herbs can be prescribed for you which will improve your overall health, aside from probiotics etc. Such as immune support which is a common imbalance to get parasites, worms etc in the first place. Seeking treatment from a qualified practitioner such as Chinese medicine would be ideal.

Relax – A key rule in life, not just for intestinal upsets. Regular exercise, sleeping well, good emotional-mental health, breathing deeply etc.

Note:

Intestinal parasites can be missed in stool samples, so ask your doctor for 2 or 3 samples to do a week a part just in case.

Following up with stool tests 3 and 6 months after being diagnosed is ideal. They will most certainly want to survive in you!

You may think “oh gosh it will be such a long process to rid these parasites” … but your whole digestive system will have improved and I will guarantee you will learn more about your health, diet and lifestyle in the process !!

Take care of you, see you in the clinic,

TK xx

Learn more > http://www.tanyakeamwellness.com

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