Ahhh...insomnia

Generally I sleep well. I'm the girl on the airplane who is drooling before takeoff and stays that way till landing. 99% of the time, I'm asleep within 5 minutes of my head hitting the pillow, but when insomnia hits, I'm up all night. It's just past 3am now, and I've been trying to get to sleep for the past 5 hours.....

Ok, so I haven't been super diligent the past 5 hours. For instance, now I'm at my computer typing away when I should probably be counting sheep or something.

We have all suffered from insomnia in one form or another - whether it's difficulty getting to sleep, difficulty staying asleep, or restless sleep.

From the Chinese Medicine perspective, it can be from imbalances from the Heart, Liver, Spleen, Kidney, or even Gall Bladder channels, or too much heat. This may come from stress, worry, anxiety, depression, pain, shock, irregular eating habits, overwork, exhaustion, blood loss, or hormonal imbalances. Acupuncture with Chinese herbs is very helpful.

From the naturopathic perspective, it's important to figure out the cause of the insomnia and to address that, whether it's stress/anxiety, hypoglycemia, hormone imbalances, or others. This can be addressed with food, supplements, sedative herbs, and lifestyle changes. It's important to have proper sleep hygiene --

• Maintain a regular sleep schedule
• No stimulating activity 2 hours prior to bedtime
• No naps during the day
• Use the bed for sleep
• Make sure the bedroom is dark & quiet, as well as comfortable
• Clear your mind -- practice thought stopping or count your breath
  

It's clear to me why I have insomnia now. There has simply been too much on my mind lately (stress/Liver Qi stagnation/cortisol level is high at night) + my erratic schedule + the heat. I can see it as: Liver Qi stagnation causes internal heat which agitates my shen (spirit or mind). Thinking back, yes I have been using less covers lately and usually I like the heaviness of blankets to help me sleep. That heaviness settles my spirit. Long Gu and Mu Li are Chinese herbs that are indicated for this.

Tonight, I haven't practiced any of the above to help me sleep since I know this is transient. But, overall, I need to manage my stress better and adopt a regular sleep schedule, since I don't want this to become a regular occurrence. And, I'm going to prescribe myself Chinese herbs.

For those of you who suffer from insomnia, sure you can resort to your ambien, lunesta, etc, but there's likely something going on that needs to be addressed. I urge you to find a naturopath and/or acupuncturist for help.

Till then, sleep well.

Exercise with Friends

You want to get healthier? I could put this mantra on replay:

Eat well & regularly.
Avoid toxins.
Manage stress.
Exercise.

I've heard all the excuses, as I've used them myself. I've been a slave to the gym since college. And looking back at those 10+ years, I've noticed that I was going most regularly when: 1) I had a set schedule therefore scheduled gym-time in, or 2) I work out with friends. There's research supporting this - that people push themselves harder if there's company, as well as improving relationships with your mate. Right now I still go to the gym...alone (which makes it more difficult)...but now I've added yoga.

I've been doing yoga at YogaWorks SoHo with my friend H who works there. Each week, we figure out which class(es) we can take together and put it into our schedules. Now, other friends have joined, so I'm also trying to fit in classes with them too. It's fun to exercise with friends. Last Sunday, after an Iyengar class, we sat & drank tea before we all parted ways.

Earlier this month, I got a bike for running errands in Brooklyn. Last Saturday a quick errand with my boyfriend turned into a ride to Union Square in Manhattan and back. Sure, he (a personal trainer) had to physically push me while going over the bridges. He says he was concerned that I was going so slowly that he thought I'd fall over. Haha!

The benefits of exercise are extraordinary:

• increase HDL (good) cholesterol
• lower blood pressure
• strengthen the heart and lungs
• promote healthy blood sugar levels
• build and maintain healthy muscle, bones, and joints
• boost the immune system
• reduce stress, anxiety, and depression
• help manage weight
• improve self-esteem
• help you sleep better
• enhance sexual pleasure and performance
  

Get healthier? Instead of catching up with a friend over a drink, meet up for a bike ride, a run outdoors, or try a class together! Now to meet H in 2 hours for yoga....

It's CSA Season!

When I was in medical school in Seattle, I had always looked forward to my CSA delivery. My box of fresh vegetables forced me to try new vegetables and new recipes. Well I finally joined one here in NYC and rediscovered my love for this.

We, New Yorkers, are extremely lucky to have amazing nearby farms, in the Hudson Valley, as well as Long Island. Just Food is an organization which has been connecting local farms to NYC neighborhoods since 1995 -- they have the entire list of CSAs in NYC, if you want to read up about it.

But what is a CSA? It stands for community supported agriculture. Those who join pre-pay their farmer at the beginning of the growing season for a share. Each week, you would receive a "share" or box of vegetables from the farm. The farmer benefits with cash flow for the season, and the consumer benefits with local, super-fresh produce. Half-shares are often available, with pickups every other week.

My farm is Garden of Eve in Long Island, which is a certified organic farm. This past week, I received 2 full bags of greens -- bok choy, lettuces, spinach, snow peas, cilantro, kale, and garlic scape.

Garlic scape? What is this? It's the shoot, or top part, of the garlic bulb -- and oh so delicious. I made a pesto out of the 5 scapes I had received and it was perfect on a baguette. So garlicky and fresh!! I only wish we would have received more scapes -- luckily they are at my food coop and can be found at the farmer's market now.


If you run across garlic scapes, try them out. Medicinally, garlic: stimulates digestion and cardiovascular circulation, is antibacterial, supports immune function, protects the liver, and lowers triglycerides and cholesterol.

Pesto -- combine the following in a food processor:
5-6 garlic scapes (cut into small pieces)
1/4-1/3 cup shredded Parmesan
1/3 cup slivered almonds
enough olive oil till it a pesto-y paste

Enjoy!

Open House -- June 24th at 6pm

Click on the invite to RSVP. I hope to see you there!

Safely achieving that summer tan

Every summer, I get a phone call from my mother: "Nana, bu sai tai hei!" Translated: Nana (my childhood nickname), don't get too dark!

In Chinese (and other Asian) cultures, it's beautiful to be fair-skinned. While living China in 2006, I noticed popular facial creams that lighten the skin. What!? Why would anyone do that? It's a good thing I live in the US, because I have my father's dark-skin. In Western culture, we envy others' tans; tanning salons are common, as well as tanning creams, to achieve that sun-kissed look.

But beware!! Last month, research came out stating that tanning beds are more dangerous than previously thought -- the risk of melanoma was 74% higher for those who use tanning beds, compared to those who didn't. These were for people who reported more than 10 years of use, more than 100 lifetime sessions, or spent more than 50 hours in tanning beds. The World Health Organization now classifies tanning beds as carcinogenic and bans them for those under 18 years of age, however age doesn't matter -- it's how much you're exposed to this concentrated UV light -- so everyone who fake-bakes needs to be careful or just stop this habit.

On top of that, the Environmental Working Group only recommends 8% of the tested 500 sunscreens this 2010 season. A form of vitamin A, retinyl palmitate, found in 41% of this year's sunscreens, has been found to possibly accelerate the development of skin tumors and lesions, therefore elevating skin cancer risk! Further, 60% of sunscreens tested have oxybenzone, which is a hormone-disrupting compound.

So you think a higher SPF will protect you then? WRONG! A higher SPF (50+) product provides you with a false sense of security, therefore people tend to stay in the sun longer on a single application. Research shows that these people get as many sunburns as those who use a lower SPF, and they absorb more damaging UVA radiation, which high SPF-products don't effectively block. Also, the high SFP products contain more potentially hazardous ingredients linked to tissue damage and hormone disruption. No, thank you.

Sunless tanning lotions also have its dangers associated. First, sunless tanning lotions contain DHA (dihydroxyacetone) which degrades to free radicals when exposed to sunlight -- this is what darkens your skin. Free radical damage is what we're trying to avoid, since it's linked to tissue damage. Some have reported an allergic skin reaction to sunless tanning lotion, so test a small patch first. Sunless tanning lotions also give a false sense of protection -- they provide very little to no sun protection at all. It's important to be applying the approved sunscreen regularly. And like sunscreens, not all are made equally -- some are better than others.

So what now? I love being tan myself. The best protection is to wear clothing and a hat, but who wants a farmer's tan? Visit the Skin Deep website. From there, navigate to "Sun Protection" -- you can find sunscreens and sunless tanning products that have been reviewed for toxins in products.

A rating of:
0-2 low hazard
3-6 moderated hazard
7-10 high hazard

Even better, here is the EWG's 2010 Sunscreen Guide. See if what you're using makes the cut! And there's plenty here to read for more information.

What am I going to do?

• Use only an EWG "approved" sunscreen -- I'm going with Badger brand this season.
  
• Forget the high (50+) SPF and reapply sunscreen regularly, especially after I'm in the water or after a good sweat.
  
• Find shade and wear sunglasses.
• Use an after-sun product that's been approved by the EWG to moisturize my skin after sun exposure.
• Stay hydrated -- I generally recommend 64 oz (2 L) of filtered water per day, with excess sweating and sun exposure, shoot for at least 96 oz or 3 L (depends on activity level, body size, caffeine use, and duration of sun exposure).
  
• Be seasonal -- eat that salad, the more colorful the better. These provide antioxidants that fight free radical damage. Ok, I cheat here and do a green drink which give me 10 servings of fruits and veggies, on top of my salad and/or other veggies.
  

Everyday Chemicals -- Dr. Serena's Story

Is it just me or are you feeling bombarded with information about chemical pollutants? First, there's the oil spill which I'm in partial denial about. Plus this past week in the New York Times, these articles were published: Domestic Detox: Extreme Home Cleaning (5/26/10) and Study Finds Supplements Contain Contaminants (5/25/10). This month's New Yorker has an excellent piece: The Plastic Panic: How worried should we be about everyday chemicals?

** TOXINS ** CHEMICALS ** PESTICIDES ** ENDOCRINE-DISRUPTORS ** CANCER ** Eeep! This is enough to tempt me to move to the cleanest place on Earth, Tasmania, and to become a sustainable farmer. But, I live in New York City, and I feel as strongly now than ever, that my job is here.

We are creating a toxic world, and it's not a surprise that there's a consequence to this -- the planet's wellness and our own. I'd like to share the reason I am passionate about organic foods and the avoidance of toxins.

I was born and raised in Beaumont, Texas. Sounds nice right? Some have this romantic view of Texas, that I rode a horse to school, but the reality is I grew up in an area home to the largest petrochemical plants and refineries in the country. Just this week, the EPA announced that they may federalize the Texas Air Program due to its continued violations of the Clean Air Act. I remember going to the beach and wiping tar off my feet after swimming in the Gulf of Mexico -- it's frightening to imagine what it's like now.

It doesn't take a rocket scientist to notice the pollution in Southeast Texas. Whenever I return home to Beaumont, the air stinks of chemicals. As a child, my family would often drive the 90 miles to Houston, and at certain points on I-10, I would hold my nose outside Beaumont (near the Goodyear plant) and around Baytown, due to the overwhelming stench.

Overall I thought I was a healthy child but was curious about my medical history. Often, we didn't consult with my doctor since my problems didn't seem serious, or I just didn't tell my parents. :)

Nothing too weird but enough to make me wonder:

• I had mumps in the 1st grade. And yes, I had been vaccinated against it. I distinctly remember this since I was embarrassed of one chipmunk cheek, then the other, a few days later.
• Chickenpox twice? This happened to me. Ok, I'm suspecting I had an immune deficiency -- did my body not create antibodies?
• Hives. As a teenager, I realized that certain body lotions would cause it, therefore I switched to more natural brands. Since the switch, I've been fine. This has made me aware of chemicals in cosmetics. Also, during college, I'd be "that girl" who would break out in hives, occasionally (not always), whenever I had beer with shellfish. It makes perfect sense now -- my liver wasn't able to handle all the toxins.
  
• In high school, I thought I had tumor and never had it checked out due to embarrassment. It was a perianal abscess.
• Plus my tongue was geographic; it was ugly, and the coating had holes all over it.
  
• I was never diagnosed but I suspect I have mild asthma. When I was 15, I suffered for a few months with a nonstop, violent cough. The doctor ordered a chest x-ray, suspecting pneumonia. No, x-ray was fine. (I was still put on antibiotics.) In med school this recurred, but at that time I listened to my own lung sounds -- wheezy.
  
• Most have allergies but mine were horrible in high school and everything I go back, I'm reminded of that.
• And most disturbing, up until a few years ago, my menstrual cycle was completely unpredictable -- often skipping up to 8 months.

Otherwise, I felt healthy and was full of energy but something was just "not right". So back then, I tried to figure out how these were connected and what's the cause.

In college, it's no wonder that I changed my major from Chemistry to Human Physiology. As a Chemistry major freshmen year, we spent 8 hours/week in the lab, not including lecture. I wasn't fond of the chemicals -- my clothes had holes in them from accidental acid splatter. We often worked under the fume hood. It was a reminder of the power of chemicals. Human Physiology, however, was fascinating -- learning how the body works. I switched.

In Chinese Medicine, all the organs/channels are related to a sensory organ. The lungs are related to the skin. I did not grow up with clean air, and my skin was trying to show me that. I was generally inflamed due to the toxins.

I've been a working experiment. For a few years now, I've been conscious and have tried to avoid chemicals/pesticides in my food, in my home, and in my cosmetics. This past year, we added a HEPA air filter in the bedroom. Now I have slight allergies well-managed by diet and supplements, rarely get sick, breathing is fine, my tongue looks good, monthly periods, no abscess, no hives. Just last Friday, I enjoyed some beer with a plate of mussels. No problem.

Some friends and family think I'm a bit extreme. We have a soy, non-toxic mattress with organic sheets. Drano? No, I use baking soda + vinegar + hot water. My restaurant preferences have even changed -- opting for those that source from local farms and/or use organic.

But I'm healthier than I've ever been.

Yes we live in a world of plastics, toxins, and chemicals, but we can also choose to avoid it as much as possible, and hope that better government regulation will one day follow.

I urge you to read the above linked articles -- it's well worth your time.

Weekend of Compassion: His Holiness the Dalai Lama came to NYC

What an incredible weekend I just had.

It started Saturday. I met up with my first cousin once removed (I had to look this up -- basically he's my mom's 1st cousin.). Uncle Wang and his wife were in town from Beijing. I had spent time with him there in 1996 and in 2006. Luckily, a friend of theirs Uncle Pan, accompanied them who lives in Jersey and is bilingual (my Mandarin is elementary but we have always been able to communicate despite that.).

Upon meeting them, I asked Uncle Wang what he wanted to see in NYC. Prepared to finally go to the Statue of Liberty, I discovered that they had been to NYC before, so weren't interested in anything but sitting down and talking to me. I took them to my favorite teahouse in the East Village, and we spent the afternoon talking about family, health, the economy, world peace, and China, past and present. Pretty good for elementary Chinese, right? I wish...thanks to Uncle Pan for translating when needed. :)

When they left they showered me with gifts, and with tears in his eyes, we wished each other well with hope to see each other soon. My mom and Uncle Wang didn't know each other growing up. She was raised in Taiwan; he was raised in China at a time when all communication to and from China was blocked. They reconnected in the 1980s. From the first time Uncle Wang met me in 1996, he has treated me like his own daughter and has unconditionally loved and accepted me. His wife Aunt Chen said to me (in Chinese): "He's just so happy to see you." I am happy too.

The next day, I'm sitting in Radio City Music Hall serendipitously next to a friend whom I hadn't seen in over a year, listening to His Holiness the Dalai Lama speak of compassion, inner beauty, friendship, self-centeredness, anger & fear -- all this cross-legged on stage with his robe on and a maroon Indiana University visor on his bald head. :)

His Holiness reminded me of what I already know but have either forgotten or have been too busy to practice. It's tough in New York City, everyone out for himself, but no, it's not!! We live in a great place and a great time. His Holiness mentioned that he's hopeful for the future. We are more altruistic now than we have ever been. Sure, we are surrounded by designer labels & fancy cars, but in New York City, we are also surrounded by charitable foundations & events raising money for great causes. We have renown universities, and we are home to the United Nations. We have CSAs in most neighborhoods, connecting us with local farmers & we have community parks. The Dalai Lama stressed the importance of a universal "we" -- the "we" versus "them" mentality just doesn't work.

His Holiness opened with compassion, mentioning studies with newborns treated with affection yielding a more compassionate person. Hurt rats licked by a companion exhibited faster recovery time. Baby monkeys raised with their mothers were happy and playful; those separated were sad. The increased frequency of using the words "I" and "me" is associated with a greater chance of a heart attack.

Humans are social beings. Happiness and health come from feeling loved and safe, which we receive from friends and family. His Holiness mentioned that friendship is based on trust. Yes, we must trust and be compassionate towards one another. Sure, we may be hurt if we have misplaced our trust, but I suppose that's a risk we must take. Life goes on.

I was reminded why I fell in love with Naturopathic and Chinese medicine and will always remember my teacher Dr. Ding explaining the concept of holism. The human body is a whole and interconnected, which means the mind affects the body, and the body affects the mind. The world is a whole. We interact with our environment, and the environment interacts with us. Think about this, on a physical level and a spiritual level.

My Sunday ended with my dear friend (the first one I met when I moved to NYC) over for dinner to watch the finale of "Lost". Sure, we were disappointed in the ending but now that I've given it some thought, it's quite beautiful. Jack Shepherd had his faults and problems, but he trusted and loved a group of people, and that, allowed him peace to move on.

Thank you to His Holiness the Dalai Lama, to my family, and friends who remind me of what really matters.