TCM and Infertility

Hello out there! I hope you all have been enjoying the week so far. I am going to be talking today about one of my favorite clinical specialities- fertility! This week is National Infertility Awareness Week (April 23-29), so I think it’s perfect timing to talk a little about infertility and what role Traditional Chinese Medicine can play in the fertility journey.

Although I am a primarily a general practitioner (meaning I see a little bit of everything in my practice), I do have a special place in my heart for working with fertility issues. Back when I was in school, I took additional classes on women’s health and infertility, and I also had the opportunity to work with a very well-known fertility expert as one of my clinical supervisors. Since being in practice, I have helped quite a few women with conceiving healthy babies, and it is always one of the most rewarding parts of my job.

Before we go any further, let’s talk about what I mean when I use the term “infertility.” This is generally defined in the medical world as a failure to conceive after 12 months of trying (this sometimes gets shortened to 6 months, depending on a number of factors, including age, relevant medical history, and how actively you are “trying” to conceive).

I work with women when they are still in this 6 or 12 month period of trying to conceive (I’ll use the abbreviation TTC for this phrase a lot), as well as with women for whom natural methods didn’t work. This means that they may be undergoing any number of medical interventions to help fertility, such as medication to stimulate ovulation, intrauterine insemination/IUI, or ARTs (Assisted Reproductive Technologies) such as IVF (In-Vitro Fertilization). Side note: the infertility world is bonkers for abbreviations…sometimes I look at my chart notes and basically see just a list of letters I’ve assembled. It takes a little while to become fluent in the fertility lingo, so I’ll try not to use too many more abbreviations than necessary.

The great thing about acupuncture is that we can help at pretty much any stage of the conception process. Sometimes if women have been trying but haven’t needed additional specialized support yet, I can do things like help regulate their menstrual cycle, monitor and assist in ovulation, and help them pinpoint the ideal time for sexual intercourse to maximize their chance of conception. This method is really fun because I get to help women become more aware of their cycles and become more in tune with their bodily rhythms. The sometimes odd part for people is that I’m going to talk to you a lot about your period, bodily fluids, and sex life. I am a professional and definitely keep things that way, but I also try and make this process not so scary and introduce a little light-hearted humor into the situation. One of the major stressors for women TTC is that the fun is taken out of your sex life- rather than just enjoying sex for the sake of sex, it often takes on this very clinical aspect (I’M OVULATING NOW, HONEY, SO WE’RE DOING THIS IN 5 MINUTES…THERE’S NO TIME FOR KISSING!!!). By helping increase awareness of what is going on in your body at any given point in your cycle, I can help women to feel a little more in control of the process and to get some support from an outside source in what can be a confusing and stressful time.

If a woman has any underlying condition like PCOS (polycystic ovarian syndrome), endometriosis, or hormone imbalances that might be causing difficulties conceiving, TCM can also help treat those conditions as well. Sometimes with these patients, I’ll ask that they stop TTC for a few months to focus on resolving some of the underlying issues to ensure that there is the best chance for success when active attempts at conception start up again.

If women are undergoing fertility treatments of any nature, there’s a lot that Chinese Medicine can do during that time as well. Depending on what medications/hormones/therapies the woman is undergoing, we can help to support that process along the way. This can mean things like helping to support ovulation for a healthy egg retrieval procedure, thickening the uterine lining for implantation, or helping to maintain an early pregnancy in a woman with a history of miscarriages.This can also mean helping to manage some of the unpleasant side effects the hormonal medications can induce and reducing stress/anxiety about the whole fertility process. The technology involved in the fertility process continues to absolutely astounds me- it’s an incredible advancement in medical science, but it can always be helped by additional support. Several of the fertility centers here in Connecticut recommend their patients get acupuncture because not only has it been shown to help increase success rates in IVF procedures, they have also seen the many benefits of TCM in their patients who get acupuncture. It’s also a really great insight into how acupuncture can work in ways that people don’t even realize. Sometimes acupuncture gets accused of only working through the placebo effect, but it’s hard to explain how the placebo effect can help make a woman’s endometrium thicker or help stimulate egg growth in an ovary that wasn’t working so well before (both are examples of things I have had patients report after acupuncture treatments).

I want to take a moment here and point out that I’ve been talking mostly about treating women for fertility issues. I want to make it very clear that women and men are just about equally affected by conditions that cause infertility. However, I largely only see women in clinical practice for fertility treatments…so I encourage all women to make sure their partners have been tested for any sperm issues (sometimes the little guys are terrible swimmers, there’s just not enough of them, or the sperm can be an abnormal shape that hinders their journey to the egg) and/or hormonal imbalances/deficiencies. The testing process for men is pretty simple, so it’s absolutely something that all couples struggling to conceive should make sure they investigate. Chinese Medicine can also help men with issues leading to infertility as well, although it can take a bit longer and usually involves herbal treatment in order to see positive changes in sperm counts and motility. I’ve also largely been talking about cis-gendered (meaning you identify as the biological sex you were born as) and heterosexual fertility issues here, simply because that it what I largely see in clinical practice. The LGBTQA fertility journey can also have some additional factors at play, and it is a topic I would definitely like to explore more for both my professional knowledge and patients’ benefit. I do encourage those couples to seek out a fertility center/doctor with experience helping this population to make sure you are getting the most supportive and comprehensive fertility care possible.

The last thing I want to talk about is how incredibly common fertility struggles are. 1 in 8 couples will struggle to conceive naturally. It is one of my eternal pet peeves how little infertility is addressed in the country. Women are often made to feel ashamed when they have trouble conceiving, and the physical/emotional/financial burden of the fertility journey is an incredibly tough one. Rarely do women feel they are able to talk freely about their struggles to get pregnant, express their frustration with family and friends around them who easily became pregnant, or share their experiences with miscarriages and failed fertility treatments. That’s part of the reason I write things like this- fertility struggles are very common, and couples undergoing these issues shouldn’t be afraid to discuss them. Additionally, I often recommend my fertility patients find some place where they can talk about what they are going through- either through individual or couples therapy, a support group, or an online community where they can freely express their emotions.

It can be difficult to know how to bring up and discuss fertility issues if you haven’t experienced them yourself. Many people sort of put their foot in their mouth, saying things like “Stop stressing about it and you’ll get pregnant- just relax,” or “Well, this miscarriage was meant to be, obviously there was something wrong,” or “Why don’t you just adopt?” I have never talked to a fertility patient who felt better after hearing one of these phrases, and often, they silently die a little inside due to comments like these. This is a really good list of 12 things not to say to someone trying to conceive and explains why some of those phrases might be really hurtful. Often, people say something just because they feel awkward or they want to “fix” a problem. We’ve all done it- I can guarantee even I have said something thoughtless at one point or another. It’s a learning process, but listening and asking what the person undergoing the fertility process needs is the best choice. Even saying “I don’t know what to say” is the best option sometimes. But don’t be afraid to hold space and support loved ones going through the fertility process- it can be a really isolating time for couples, and it makes a huge difference to know they have support coming from their family and friends.

So that about wraps things up on the baby-making front! Please feel free to ask any questions you might have about all of this, either in the comments or privately at And please don’t hesitate to share this post with anyone you think might be interested or might benefit from reading it. I hope you have found this helpful, and until next time, be well.

Eating Seasonally: Spring Edition

Hello everyone! I hope that you all have been having a good week and are enjoying this beautiful spring weather as much as I am.

I’ve talked about the importance of eating seasonally on this blog several times before (see the winter edition and the summer edition here for a discussion on eating for both of those seasons along with some recipes). Today, especially with this being a week that involves some special meals prepared either for Passover or Easter, I thought it might be the perfect time to share a spring edition.

Eating seasonally is an important part of maintaining health according to Traditional Chinese Medicine. It helps our bodies and our digestive systems function at peak performance, and it also prevents troublesome health conditions from developing.

Spring in Chinese Medicine is associated with the organ of the Liver (and remember when I talk about the Liver, it doesn’t mean there’s actually anything wrong with the physical organ itself). In Chinese Medicine, the Liver is responsible for keeping your qi moving as it should. Just like little plant sprouts reaching up to the sun, spring is a good time for people to participate in activities that keep things moving and grooving. This can include things like stretching (the Liver controls the sinews and tendons, so stretching is especially important at this time of year), tai chi, and yoga. And if you’d like to pretend you’re actually a little plant reaching for the sun while you stretch, you do you and be the best little plant you can be!

The Liver is associated with the color green as well…perfect for spring! So eating foods that are green helps to nourish the body and keeps your qi happy and free-flowing. This brings us to one of my very favorite spring recipes. This is frequently on the menu for holidays and regular meals alike in my house. It makes a good amount of food, so even if you want to make up a batch on Sunday, you’ll have lots of delicious leftovers for the week ahead.

The recipe is originally from Ina Garten, whose Hampton lifestyle, adoring husband, and subtle sassiness all combine to make up one of my most favorite celebrities. You can easily make this without the potatoes if you are cutting down on carbs or sensitive to nightshade veggies, but, honestly, these potatoes are so good I can’t imagine it without them. Her original recipe also adds fennel when you add the beans and asparagus, but I personally find fennel gross so I leave it out. If you like fennel, however, roasting it is a delicious way to enjoy it.

Roasted Potatoes, Haricots Verts, and Asparagus

  • 1 pound fingerling or small potatoes
  • ⅓ cup good olive oil
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 pound French string beans (haricots verts), trimmed (These can occasionally be a little tricky to find, but I always can find them at either Stop & Shop or Trader Joe’s…if you can’t find them at your local store, regular green beans will work just fine)
  • 1 bunch thin asparagus, ends removed, cut diagonally into 3-inch pieces
  • Optional: 2 large fennel bulbs, cut into quarters and then again into long pieces
  • ¼ cup freshly grated Parmesan cheese
  1. Preheat your oven to 425˚.
  2. Slice the potatoes in half lengthwise, and spread them out on a baking sheet. Pour the olive oil over the potatoes, sprinkle them with the salt and pepper, and then toss until the potatoes are coated.
  3. Roast the potatoes for about 25 to 30 minutes, tossing once about halfway through cooking.
  4. Add the string beans and asparagus (and fennel) to the baking sheet, and toss with the potatoes. Roast for an additional 10 to 15 minutes, until the green vegetables are tender. I usually toss everything about halfway through this additional cooking time as well.
  5. Sprinkle Parmesan over all the vegetables and put back into the oven for a minute or two more, just to melt the cheese.
  6. Take the vegetables out of the oven, add a bit more salt and pepper to taste, and serve.

In TCM, asparagus are considered a sweet, bitter, and cooling food. They help clear heat and drain dampness, as well as moisten dryness (this seems counter-intuitive but often foods and herbs can have several important functions at once…dampness is a pathological state and draining it often requires the addition of something slightly moistening to prevent too much drying out). Green beans are a sweet and neutral food that help to nourish the Spleen and the Kidney. Fennel is a an ideal food for this time of year, helping to move Liver qi and strengthen the digestive system. Potatoes are also neutral and sweet, helping to tonify Qi. Putting all of these foods together creates a satisfying and nourishing meal that also helps clear a bit of heat that can develop when we move into warmer weather.

I hope everyone has a wonderful week, and until next time, be well!

Recipe originally from “Barefoot Contessa: Back to Basics” by Ina Garten

All individual food properties sourced from “The Tao of Healthy Eating,” by Bob Flaws

The Power of Positivity

Hello everyone! As per usual, I’ll start by apologizing for not writing much recently. But here we are today, and I am excited to share this short and sweet post with you!

So I have been trying to be really diligent lately about using positive affirmations and positive thinking. I have never been really good about using such things in the past. Remember the character Stuart Smalley on SNL back in the 1990s (played by Al Franken in his pre-Senate days)? His catchphrase was to look in a mirror and say, “I’m good enough, I’m smart enough, and doggone it, people like me.” I tended to see positive affirmations through that sort of satirical lens, as a tool that couldn’t possibly have any sort of real-world benefit. I’ve generally been annoyed by self-help books and guides that promise that if you just believe, you can do anything you want! Consequently, I never really tried to nurture any sort of internal positive dialogue.

As I got older, I’ve found myself constantly being my own worst critic (shocking, I know…somehow never using positive affirmations eventually led to this!). As with many people (and especially many women), the constant voice in my head was one of doubt and criticism when it should have been one of confidence and support.

So, in that vein, I have been really trying for the last few months to switch that inner voice to a positive one, and you know what? I can really tell a difference. I feel more confident, more excited about the future, and more willing to push myself into new experiences.

I’ve been starting slow and steady in using these positive affirmations. I know it takes a really long time to quiet those internal voices that tell us we are never good enough/smart enough/talented enough, so it is definitely all part of a learning process to develop and sustain a positive outlook. Here’s a few things that I have been doing over the last few months:

  • Writing a positive affirmation on my mirror with a dry-erase marker. These affirmations can be really simple, even just something like “I am going to have a great day today,” or it can be more specific based your individual goals (“I am going to kick butt in this meeting today/try a new class that I am interested in/refrain from my criticizing my appearance today” and so on).
  • Looking in the mirror and saying out loud encouraging phrases. I gave a lecture Tuesday night at the Naugatuck library. I actually love public speaking (I know, I’m a weirdo who works with two of peoples’ biggest fears…needles and public speaking. Talk to me about spiders and/or clowns though, and you’ve got a different story on your hands). Before the talk, I decided to try using some positive thoughts to get me ready to go. I said things like, “This is going to be a great talk…you are capable of engaging and educating an audience…you are confidently able to answer any questions that come your way.” And, sure enough, the talk went really well- I felt good standing up there, and the audience was enthusiastic and just an all-around pleasure to work with.
  • Writing a list of intentions. I’ve done this a few times in the past year, and I’ve found it tremendously valuable. I wrote out some five and ten year intentions last year, wrote another list at New Years, and did it again recently. This lets me identify and clarify some of my bigger life and career goals and keeps them at the forefront of my mind. I say intentions rather than goals because intentions let you be a little more vague, so that you don’t feel tied to specific accomplishments. For instance, one of my intentions is: I will continue to develop my public speaking skills and work with a variety of locations and communities to help spread the word about Traditional Chinese Medicine. Rather than tying it to a specific goal (i.e. I will give a Ted Talk by 2018), it lets me be a little more flexible with what the universe sends my way.
  • Lastly, and most importantly, I have been trying to be forgiving of myself when I find myself falling back on old habits of negative self-talk. I think this is a really important one. As with so many lifestyle changes, it can be very easy to completely shut down and abandon progress when something throws you off track (think of times when one meal has thrown off your healthful eating for the week, or missing the gym for a few days completely derails your training schedule…we’ve all been there!). So it’s important that I don’t let negative or critical thoughts wreck the positive attitude I have been trying to cultivate. Rather than beating myself up for thinking something negative (“You’re an idiot for making a typo on that important email”), I try and reframe it (“You made a simple mistake, which everyone is allowed to do, and the rest of the content in that email was terrific. It’s ok to feel frustrated but let’s re-focus on the good.”).

Those are just a few things to start trying, and there are so many other ways out there to cultivate a positive outlook and engender self-love and respect. I’d love to hear some of your thoughts as well! Have you struggled with this in the past? What have you done to try and change your outlook? What positive affirmations do you love saying?

I hope everyone has a wonderful rest of your week. We are (hopefully) headed into spring very soon here, and I am using the power of positive thinking to focus on the end of the cold, dreary winter and the start of an exciting new season. Until next time, be well!

A Happy & Healthy Halloween

Hello out there, friends on the internet! I hope everyone has been having a happy and healthy fall. It’s been absolutely gorgeous here in Connecticut, and I’ll be sad when these fall leaves start to go.

But before that happens, we have a holiday coming up! It’s Halloween pretty soon, and everyone knows what that means- candy!!

Now if you know me at all in real life, you know I love candy. I can take or leave most sweets like ice cream/cookies/cake/pie 99% of the time, but my sugar downfall has always been candy. Now as an adult medical provider who regularly advises her patients to limit sugar, I try to keep this habit in check most of the time (although I probably owe the makers of Sour Patch Kids a large commission for getting me through my doctorate degree).

Halloween is intrinsically linked to candy consumption in this country. There’s been bags of all sorts of trick-or-treat goodies on sale at every grocery store around here since August. This is not great for obvious reasons. If you’re anything like me and you buy candy early, there’s a very real chance that candy will never make it till Halloween, leading to a vicious buy-eat-repurchase cycle.

Sugar consumption is out of control in this country. Now I’m not saying here that treats can’t be enjoyed in moderation. But as a whole, we consume way too much sugar, a dietary pattern that is linked to many adverse health conditions. So (especially when stores start pushing candy sales two months early) do we really need to add sugar to a holiday that already has a ton of fun things associated with it?

Luckily there’s some options. You can always buy non-candy treats like individual snack bars, bags of almonds, or mini bags of pretzels/crackers to hand out.

The other option is to participate in the Teal Pumpkin Project. The Teal Pumpkin Project is a relatively new idea, but I think it’s an awesome one. Created and sponsored by Food Allergy Research & Education (as well as supported by many other organizations such as the American Diabetes Association, the Allergies and Asthma Foundation of America, and more), the project works to help ALL kids enjoy a safe, happy, and healthy Halloween by encouraging people to have non-food based treats available at Halloween. There are so many kids out there with life-threatening food allergies, as well as kids with dietary restrictions due to a number of medical conditions, who just can’t safely enjoy the candy that they get trick-or-treating.

Kids with food allergies and dietary restrictions can have a really hard time at  a holiday like Halloween, feeling left out and different from their peers. By providing non-food based treats like stickers, pencils, bouncy balls, glow sticks, erasers, etc., you can ensure that all kids who come to your door walk away feeling like they got to enjoy their trick-or-treating like everyone else does.

So how do you participate? All you have to do is get a pumpkin and paint it teal or print out one of these fun flyers if you don’t feel like painting (downloads of the flyers are available at the website I’ve linked to above). You may have even seen pre-painted teal artificial pumpkins at craft stores like Michael’s, so that makes it easier to grab and display a teal pumpkin that can be re-used year after year!tppprintposterthumbThis is what I do at my house: I print out a Teal Pumpkin Project sign and display it on the table with a selection of treats. We have regular candy bars, a tub with bags of Halloween-shaped mini pretzels that are made in a dedicated peanut-free facility, and fun stickers. This gives the kids options and makes everyone feel included. It’s not expensive at all, and it’s so worth it in the end!

I hope everyone has a fun and spooky Halloween! Until next time, be well.

Fall and Chinese Medicine (Plus an Announcement!)

Hi everyone! I hope you have all been having a happy and healthy week.

Before I get started on today’s topic, I wanted to make a quick announcement! As you may have noticed from the change in the name at the top of the blog, the doctor is now in! I have finally finished and received my diploma, so I am now officially a Doctor of Acupuncture and Chinese Medicine. While this title doesn’t fundamentally change anything about my practice (besides the fact that I now sound much fancier), it does represent a significant achievement in my field. The doctoral degree is still a relatively rare one among acupuncturists, and I’m pretty darn proud of myself for completing it. However, I wouldn’t have stood a chance of finishing without much help and support from my amazing family (bless my mother for withstanding months of a very stressed out and cranky daughter), my friends, and my work colleagues (who let me shadow them in clinic for one of my classes and listened to me whine about school work daily without complaint). Having a doctoral degree will eventually become standard for acupuncturists, as it does a much better job of adequately conveying the amount of training and education we undergo, but we aren’t there quite yet. So until then, I’m very happy to have had the opportunity to go back to my alma mater and get this degree.

But enough about me! Today I want to talk about the season of fall and Chinese Medicine. As I’ve mentioned in other blog posts, living in accordance with the seasons is of tremendous importance in Chinese Medicine. We want to make sure we do things like dress appropriately for the weather, eat the right foods for the right season, and so on. Doing things that counteract the normal flow of qi during the seasons (like wearing shorts in winter) can easily lead to pathologies and health problems.

Transitional seasons like spring and fall can be a little tricky, however. Especially in New England, temperatures can fluctuate wildly, and it’s hard to predict what the weather will be like from day to day. However, there are some general guidelines for fall that we can follow.


Each of the seasons is associated with an organ system (and remember, these aren’t the real anatomical organs, more like their functional roles in the body). The fall is associated with the Lungs, which means several things. The Lungs in Chinese medicine are responsible for our defense mechanisms, protecting us from getting sick. However, as the first line of defense, it means that the Lungs are especially vulnerable to pathogens. This can show up as coughs and colds (which we usually see a lot of as we head into the cooler months). Easy ways to avoid this are wearing seasonally appropriate clothing, making sure you get adequate rest and nutrition, washing your hands frequently, and getting regular acupuncture treatments. The Lungs are particularly vulnerable to dryness, which is a condition we tend to notice more now after the humidity of summer has faded. Drinking plenty of room-temperature or warm liquids and enjoying hydrating foods like soups can help to mitigate some of this dryness. You can also use a nasal rinse or humidifier if you are noticing particularly bothersome signs of dryness, like a bloody nose or dry cough.

The Lungs are also associated with the emotion of sadness. Sometimes people might feel a sense of sorrow or grief as fall arrives. With the end of long, sunny days and the arrival of the harvest and falling leaves comes a sense of things ending. This feeling is not abnormal, but you want to make sure that you work on not letting these emotions become overwhelming. Speak with a mental health professional if you are noticing abnormal or persistent symptoms of sorrow and grief.

As we move into winter, it becomes normal to want to expend less energy and turn inwards more. Winter is a yin time, and this means conserving energy and nourishing our bodies against the cold weather. We aren’t quite there yet (thank goodness!) but it’s perfectly normal to want to sleep a little longer, make some warm and comforting foods, and reflect a little more as we transition from the yang energy of summer to the yin time of winter.

Fall is my absolute favorite time of year. As much as I dread winter and being cold, I love the beauty of autumn, especially here in New England. And as long as you pay attention to living in accordance with the seasons, there is no reason why this fall can’t be your healthiest one yet! And let’s be real, eating a few cider doughnuts never hurt anyone- what fun is fall if you can’t enjoy all the season has to offer? Until next time, enjoy autumn’s beauty and be well.

Self-Care Tips for Chronic Pain

Hello everyone! I hope everyone had a happy and healthy end of their summer. Fall feels like it is officially on its way here in Connecticut, and I personally am looking forward to consuming as many pumpkin-spice flavored beverages as possible.

Today’s blog post is about how important self-care is for chronic pain patients. Pain is overwhelmingly the most common thing I see in clinical practice (mostly neck and back pain), and it’s also what brought me into the world of Chinese medicine. I know I’ve mentioned in some of my earliest blog posts about how my chronic headaches in high school first introduced me to this amazing medicine. For a long time, my headaches were well controlled, and then they weren’t again. This is pretty typical for chronic pain unfortunately- sometimes what worked for a long time suddenly no longer works. This spring, I found myself in a pretty bleak spot- I have chronic migraines, so when I get a headache, it doesn’t go away with some Advil. I had a migraine pretty much 24/7 from Christmas until July.

Chronic pain is not easy. I can’t emphasize that enough. Chronic pain patients often have to minimize or hide their problems- it’s one of those invisible illnesses that tend to be poorly treated and poorly understood. I also was very hesitant to let anyone know what was going on because I felt like acupuncture and Chinese medicine should have been able to fix me, and they weren’t. In retrospect, I know this is silly- not all treatments work for all people for all things, and I’m no exception to the rule. TCM does wonders for me in many other parts of my health, but chronic migraines just weren’t responding.

So, in April, I wound up going to an amazing headache clinic here in Connecticut and started the process to get approved for Botox for chronic migraine. I know this sounds like hippie blasphemy- injections! Neurotoxins! Insurance-mandated approval process! And I felt like a traitor to my medicine.

This is where I needed to step back, calm my ego down, and try something new. So I waited the two month approval process to get the shots covered, got 31 injections in my face, head, and neck and waited for the Botox shots to do their job (it takes up to two weeks for the shots to work).

And you know what? They did. They really worked. And this is not to recommend any specific medical procedure- that’s a discussion for you to have with your medical provider. But this worked for me. Plus, I had the smooth wrinkle-free forehead of a toddler. It was awesome.

This brings us to now. The shots only have about a three month life-span, and mine are wearing off. I have three more weeks until I can get my next round, and I’m finding myself getting a lot more regular migraines. I came home from a busy day at the office Friday and, although it was a great and productive day at work, I was fried. I had forgotten what it felt like to have to make it through a very full day while managing chronic pain. And, unfortunately, I may have a few more weeks of this ahead of me. But this time around, I’m ready. I have a plan for the next course of treatment and in the meantime, I’m going to do everything I can to help myself as much as possible.

So after enough babbling, this is what I want to share with you today. Self-care is instrumental for chronic pain patients. Regardless of whether you are waiting on a new treatment, trying to muddle through what might work for you, or have exhausted most options, you still need to make the effort to put your health, well-being, and sanity first. So here’s my list of things I know make me feel better. By sharing these with you, I’m going to hold myself accountable to following my own advice. I know these may seem simple, but sometimes it’s good to have a reminder of the simple things.

And one more note- I am fortunate that I am generally able to live my life as I want and function at a high level despite pain issues, but I know that is not the case for many others out there. I do not speak for all pain patients, nor am I intending to suggest that because I am out and about in the world that all chronic pain patients can and should do so freely. Everyone’s experience is extremely personal and varied. This is just my perspective.


And without further ado, …here’s my favorite self-care tips!

  1. Learn to say “no.”

This is a tough one for many people. But you need to protect your health first. Constantly expanding your energy when you have precious little left after doing the very basics of daily living can be downright dangerous to your health. Don’t retreat from life if you can avoid it, but also don’t be afraid to say no. When I turn things down, I tend to be upfront about why I can’t make it- I say I have an especially bad migraine and can’t make it this time but please don’t hesitate to invite me next time! It can be stressful to always feel like you are turning people down, but I’ve found that honesty is usually the best policy. I wouldn’t want one of my loved ones to drag themselves somewhere when they weren’t feeling well, and I think most people would generally agree with that sentiment.

2. Fuel yourself with good things.

This means a number of things. Pain often dulls your body’s awareness of other things it needs. I usually am good about drinking water, but I often won’t eat enough because I simply am not aware of a hunger sensation when my head hurts badly enough. Make sure you are eating regular, nutrient-dense meals. I know it’s tempting to sink into a comfort food routine, but trust me, cheesy pasta does not solve all of life’s woes (although, once in a while, it sure does help). Cooking can seem overwhelming when you don’t feel well, but try to have easy things on hand- rotisserie chicken, pre-cooked beans, minute rice, eggs, frozen veggies, etc to whip up a quick meal. Drink plenty of water. Avoid processed foods, sugar, and alcohol. Get plenty of sleep. Take a nap if you need it during the day!

3. Find your refuge. 

Pain is exhausting, y’all. When I came home from work Friday, I literally stood in the shower in the dark for 15 minutes like a weirdo. I needed absolutely minimal sensory stimulation and to loosen up my tight muscles. The shower usually does it for me. Find your place- a favorite chair by the window, your bed, on the floor next to your dog, wherever. Find that place that makes you feel a little better and seek it out as needed. Take some time there, center yourself with deep breathing, and collect your qi for the next part of your day.

4. Treat yo self.

(Shout out to all my Parks & Rec fans with this tip!) Treating yourself can mean anything that feels good to you. Many times chronic pain patients suffer financial consequences- treatments (especially ones not covered by insurance) can be expensive and sometimes work is limited by pain levels. So treating yourself doesn’t have to be buying something (although it certainly can be!). Listen to a favorite CD, go for a walk, meet up with a friend for lunch, etc. And if you don’t have the energy or finances to do those things, just treat yourself with kindness. Don’t get mad at your body for experiencing pain- think of what you would say to a loved one suffering and then say those words to yourself.

This also means doing other things that make your body feel good- for me it’s also making sure I’m getting chiropractic adjustments, massage, and treating myself with acupuncture whenever possible. It can be helpful to manage pain symptoms through several routes, and obviously, I am a big fan of regularly receiving body work of whatever type floats your boat!

And that’s enough tips to start! I hope everyone has a wonderful weekend, and until next time, be well.

Eating Seasonally: Summer Edition

Hello everyone- it’s nice to be back! I’ve been busy with work and finishing up my doctorate program, which is rapidly reaching its conclusion. I’ll write another post when I am officially done to explain a little about what the new title means.

Today’s short and sweet post is about eating seasonally for the summer heat! A while back, I posted about eating seasonally in winter to talk a bit about the importance of eating in accordance with the seasons in Chinese medicine. Diet is a very important part of TCM and it can actually play a pretty important role in your general health.

Summer is obviously a time of heat. And this summer has been pretty hot indeed! We actually refer to this time of year in terms of “summer heat.” Summer heat shows up during the dog days of summer, and it can be considered a pathological factor. When the heat and humidity is very high, we can see symptoms like fatigue, excess sweating, digestive concerns, heavy sensations, joint pain, and more. Most of us have experienced this without even realizing it- think about how all you want to do on a hot summer day is sit in the shade with a cool drink. It’s easy to feel fatigued and uncomfortable if you try and do too much of anything,

Food can be a fun way to counteract some of this pathological heat and humidity. The recipe I’m going to share with you is a quick and easy one for a watermelon, mint, and feta salad. There are many versions of this recipe on the internet so feel free to research some options or make up your own version.

I like to make my salad with watermelon cubes (about 1″ each), crumbled feta cheese, chopped mint leaves, and arugula (or any other salad green you like!). I’ll sometimes add walnuts or another seed for a fun crunch aspect. You can make your own vinaigrette or use a high quality balsamic vinaigrette (I like to look for ones that don’t have any added sugar, corn syrup, or food coloring). Mix everything together and dress it as you like! Quick, easy, and delicious.watermelonandmint

Watermelon in Chinese medicine is considered cool and sweet. It also generates fluids and relieves thirst, which can help further cool down the body. In TCM, we actually use the white rind and the seeds of watermelon as well but for this salad, you’ll just want to use the fruit itself.

Mint is also cooling. It’s known as “Bo He” in Chinese, and we use it for a variety of things. It’s considered cool and acrid, which means that it is good at moving and dispersing things as well as resolving heat conditions. This herbal property can help with some of that stuck, bloated, heavy feeling that can happen in the summer. It can also help with things like heat rash or skin irritation that occurs during these sticky months.

As in all things Chinese medicine, everything should be in balance. So while this recipe is great to help cool you down in the summer, you shouldn’t consume a ton of it every day. Especially for people with problematic digestion, too much cooling and raw food can actually make digestive symptoms even worse. So enjoy in moderation!

I hope everyone is having a wonderful summer so far. Stay cool out there, and be well!

The Beauty of Chinese Herbs (Feat. A Guest Artist!)

Hello everyone! I’ve talked a little here about Chinese herbal medicine, but it is sometimes a hard topic to condense into a blog post. However, with this glorious summer weather and all the lovely flowers blooming and growing, I started thinking about the very real beauty of some of our Chinese herbs. Chinese herbs come in a variety of different materials. The most common is plant parts (flowers, roots, leaves, berries, etc.), but herbal medicine can also involve the use of animal parts, bones, minerals, and more. Today we are going to explore three of the very beautiful flowers that we use in Chinese medicine.

I’m very lucky to be featuring a guest artist on the blog today- Lauren Bartkus (maiden name Robinson for those of you who know her from Westover!) is a friend of mine whom I have known for a very long time. She is a very talented graphic designer based out of Seattle, WA.  She specializes in responsive websites, logos and branding, and marketing material design for small businesses. For more information and more about her work, please visit her website. She has graciously volunteered to illustrate for us some of the flowers we use in Chinese medicine, and I am so excited to share her work with you.

Many times when we see Chinese herbs, they are either dried (so they lose some of their color and vitality) or they are in pill form, so you can’t see what they look like at all. This is a great peek into what these plants look like in real life, so you can appreciate the beauty of these immensely helpful healing plants.

Today I’m going to introduce and explore three flowers used in TCM. As a friendly reminder, when I talk about herbal medicine on this blog, this is not intended for you to go out and start taking these herbs. You should only ever take herbs under the guidance of a licensed Chinese medical practitioner who better knows your personal health needs and history.

I’ll give the name of the flower in Pinyin (a way of translating Chinese characters into English lettering) as well as in Latin and English.

Huai Mi (sephorae flos) (Pagoda flower)

(sometimes also known as Huai Hua Mi)


Huai Mi is part of the category of herbs that regulate the blood. Broadly, this means that herbs in this category affect the circulation of blood in the body, especially if there is an issue of stagnation (blood not moving as it should) or abnormal bleeding. This particular flower is very good at both clearing heat and stopping bleeding. Its particular blood regulating function especially applies to bleeding of the intestines or for bleeding hemorrhoids (bet you didn’t see what one coming, did you? Pretty flowers can do pretty crazy things!). It can also be very useful for redness and irritation of the eyes. It’s even used for hypertension (high blood pressure).

Hong Hua (carthami flos) (Safflower)


Hong Hua is another herb that regulates the blood. This is a really great herb for moving blood and reducing pain. It’s very commonly used in gynecological disorders such as painful menstruation. Hong Hua also has a variety of minor functions including moistening dryness, in certain dosages nourishing the blood, and helping stubborn rashes like measles come to the surface so they can be expressed and resolved.

Zi Hua Di Ding (violae herba) (Viola flower)


This herb is part of the category that clears heat. This herb also is said to resolve toxicity (this does not mean “toxins” in the nonsensical modern use of how juice cleanses are said to “clear toxins”- this means it resolves infections).

The viola flower is especially useful for treating deep-seated or infected sores and accesses (yet another instance of the surprising power of a little flower!). It does this by both clearing heat and reducing swelling. It can also treat less serious instances of heat and swelling, such as in the eyes or throat.

I hope you all enjoyed this exploration of how some flowers can be used in Chinese medicine to treat all sorts of conditions. A huge thank you to Lauren again- I love her pictures of these so much, and I am definitely going to frame them for my office. I hope everyone has a safe and fun Fourth of July weekend, and until next time- be well!

Look For the Helpers

I’m really sad tonight. And since the best way I know how to express myself is through writing, this is my small attempt to share my thoughts on the terrible events of this weekend (and this week in general). As a straight, cis-gendered woman (meaning I identify with the sex I was born as), I have the immense privilege of not being targeted for my sexual preferences or identity. I’ve never had to fight to see people like me represented in media or to be treated equally in the eyes of the law. But I am still heartbroken over the events in Orlando this weekend.

I am sad and I am tired and I am deeply worried for the future. I am sad that intolerance and hatred are allowed to flourish. I am sad that violence is used as a tool to spread that hatred. I worry where this country, a country that I love, is headed. I look around me and all I see is angry rhetoric and name-calling. Regardless of your political views (and this is not the place to share either mine or yours), I don’t think anyone feels like we are in a good place as a nation.

I am sad too about the sentencing given this week in the Stanford rape trial. While this is a situation not on par with the act of mass terrorism that happened in Orlando this weekend, the sentencing itself and the statements of the rapist’s parents only emphasize that rape culture is all too prevalent in this country. This particular case merely drew attention to the massive injustices that plague victims of sexual violence. We still live in a place where women are taught how not to get raped, not a place where people are told not to rape.

So I am sad tonight. This week brings heartbreaking news, unfathomable loss, and fears for the future. And I know this blog is supposed to be about Chinese medicine but tonight I needed to share this with you all.

Fred Rogers (known better to us all as Mr. Rogers of that beautiful neighborhood) once said:

When I was a boy and I would see scary things in the news, my mother would say to me, “Look for the helpers. You will always find people who are helping.” To this day, especially in times of disaster, I remember my mother’s words and I am comforted by realizing there are still so many helpers- so many caring people in this world.

So look for the helpers. Look past the anger and the hatred and the violence. Be a helper yourself. Spread kindness and love and tolerance. Fight for your beliefs and fight to make this a better, safer, and more caring world. Stand up for those who cannot. Show your support for the marginalized and for the underserved. Hug your loved ones a little closer this evening- some may not get that chance again.

Look for the helpers.

The Great Outdoors (Literally)

Hi there! I hope you enjoyed my last blog post which was a little different from my normal type of post- I got some good feedback, and I always appreciate hearing from readers! Tonight’s post is going to be a quick one inspired by this absolutely beautiful weather we have been having here in Connecticut this week.

This is the time of year when we (finally!) get to spend time outside- sitting on the patio, going for hikes in the woods, and planting in the garden. This last weekend I finally got to get things started with my vegetable garden, although I have yet to construct the elaborate fencing system required to keep my chubby dog from eating my vegetables (which he somehow manages to do every year). It’s so nice to be able to enjoy the day outside without having to cover every inch of your skin in a down parka (or, if you’re like me, sulking in your car every morning while it warms up and cursing the day you left Southern California…)

This increased exposure to nature is actually very important for our health. A study done in Holland found that the more green space residents had around them, the higher they perceived their general health to be.[i] Other research has shown that being outside helps to regulate sleep patterns, especially in kids. This research also showed that being outside more helped children to become more creative and to feel less anxious. Another study found that exercising outside for as little as five minutes led to improved feelings of self esteem. And even more research has shown that being in nature improves mood, boosts your immune system, reduces stress, and increases energy levels, among other benefits. So, to sum it all up, being in nature can have some pretty darn positive effects on our health and well-being!

By removing ourselves from our constant engagement with screens, taking a step back from the technology that controls most of our lives, and instead engaging with our natural surroundings, we nurture both our body and mind. There’s something about being out in the world that reminds us that we are all part of a connected planet. I know that sounds cheesy, but it’s true- it’s very easy for us to feel separate from the outside around us. We wake up inside of a house, get directly into a car to go to work, where most of us sit inside for the majority of the day. If we are lucky, we might get to steal a few minutes outside at lunchtime or at the end of the day, but this is usually in a parking lot, which is not exactly Yellowstone. Then we go home, eat dinner, and watch TV before bed. Very few of us get to actually engage with our natural surroundings. By making an effort to instead spend some time outside, even if it’s just planting some flowers or chasing your kids around the yard, we get a chance to reconnect with a very different part of ourselves.

Being outside allows us to experience sights we only usually see on screens- streams and rivers, tall trees, and delicate flowers. We also encounter sounds we don’t often get to hear- actual birdsong, the wind in the trees, rain falling on puddles.

There is pleasure in the pathless woods, there is rapture in the lonely shore, there is society where none intrudes, by the deep sea, and music in its roar; I love not Man the less, but Nature more.

-Lord Byron

So how do we best enjoy the health benefits of nature? I personally love to explore unfamiliar outdoor places every chance I get. Anytime I travel, I love to find a new outdoor activity to try or a beautiful new landscape to explore.

Your favorite acupuncturist at the Wisconsin Dells last fall
Your favorite acupuncturist at the Wisconsin Dells last fall

I’ve always been like that, even as a kid. I grew up exploring the woods, swimming in a lake, and climbing rocks that would have given my parents a heart attack had they seen the size of them. My mom and brother love to explore new natural arenas as well- I’ve been to Yosemite and the Grand Canyon with my mom and to Zion, Arches National Park, and the Grand Tetons with my brother. My dad was more of an indoor person (he loved a good AC unit), but he would take my brother and me fishing when we were young and would take us to baseball fields and the golf course to let us run around to our hearts’ content.

Traveling is obviously a great way to explore nature, but even at home and on a budget, there are so many easy ways to enjoy nature. We are lucky here in Connecticut that many people are within a short distance of hiking trails, parks, and nature preserves. Even just finding time to sit outside after dinner, going for a family walk on the weekends, or taking a picnic lunch to the park can help you engage with the natural world around you.

A beautiful photo from right in the backyard (courtesy of my talented mom)
A beautiful photo from right in the backyard (courtesy of my talented mom)

Even if you don’t live near a state park, nature preserve, or forest, you can still find small areas of natural beauty. More and more cities now are understanding that having green space is an important aspect of developing healthy communities. Even small local parks may offer a respite from the hectic nature of an urban environment.

So get out there and enjoy! Let me know your favorite place to get outside and explore nature! I hope everyone has a wonderful rest of your week, and until next time, be well.


[i] Maas, J., Verheij, R. A., Groenewegen, P. P., de Vries, S., & Spreeuwenberg, P. (2006). Green space, urbanity, and health: how strong is the relation? Journal of Epidemiology and Community Health, 60(7), 587–592.