'Tis MOXA Season!

Moxibustion, or moxa, is one of the many modalities that is used within a Traditional Chinese Medicine clinic. Moxibustion involves burning the mugwort leaf (Ai Ye, Artemisiae Argyi Folium) near the surface of the skin as a way to drive heat deeply into the body. Other therapeutic properties of mugwort include: staunching excessive menstrual, uterine, and vaginal bleeding in women; alleviating pain, due to borneol, an active analgesic component found in mugwort; treating infertility that is due to a cold womb; and, when burned near the skin via moxibustion, mugwort successfully flips breeched babies into normal head-down position before childbirth.

Benefits of Moxibustion

Moxibustion, in particular, can be used to strengthen the immune system to ward off illnesses. It warms the channels throughout the body to promote blood circulation and decrease pain. Moxibustion is especially useful for pain that is caused by exposure to cold or damp weather, which is common in many cases of arthritis.

Moxa Season

Moxa season consists of the time when the Ming Men, or life gate, is wide open. The Ming Men is the root of Qi, or energy, within our body. There is a fire that burns within the Ming Men, known as the ministerial fire. This fire aids in digestion, immune system regulation, and general homeostatic functions. When this fire burns out, the person ceases to live.

Moxa season occurs four times a year at the transition of every season. Since heat isn’t usually desired in the warmer months, the best time to take advantage of moxa season are the seasonal transitions between fall and winter and again between winter and spring.

Benefits of Participating in Moxa Season

Normally, the Ming Men is well protected, and the gate is closed. However, during the transition of the seasons, when we have direct access to the Ming Men, we’re able to bolster our immune system, strengthen our constitution, and reverse chronic health conditions. We are also able to heal on a much deeper, more profound way during this time.

Moxa Season: The Details

When:

Transition between fall and winter: The entire 4 weeks of November.

The Ming Men is officially open on November 7th or 8th for two weeks, but will begin opening one week prior and one week after this time.

Transition between winter and spring: Opening date is January 29, 2023, and is officially closed by February 26, 2023.

The opening date for this transition is always one week after the Lunar New Year. This year, in 2023, the Lunar New Year is Sunday, January 22nd, so the Ming Men will begin to open on January 29th. The Ming Men will officially be open for two weeks from February 5th until February 19th, and will spend a week closing until February 26th.

Where to Put the Moxa Heat Pack:

The Ming Men is located in the center of the low back, so it is easiest to slide a moxa heat pack right under the waist (near the second lumbar vertebrae).

What You’ll Need:

Moxa heat packs, which can be purchased here, and a 100%-cotton towel or t-shirt. The moxa should not be applied directly on the skin, and you want to avoid heating up synthetic materials, so it is important that the buffer material is cotton.

Note: Each moxa heat pack will last for about 16 hours. After each use, store the moxa heat pack in a glass mason jar with the lid screwed on tight. This will extinguish the moxa heat pack, and allow for future uses. When you’re ready to reuse the moxa heat pack, simply shake the moxa heat pack to reignite it. Once shaking does not heat the pack back up, microwave the moxa heat pack for 10-15 seconds per use. This will lead to about 20 more uses, or until the moxa becomes clumpy.

Duration of Moxa Exposure:

Leave moxa in place for at least one hour per day during the month-long moxa seasons.

Additional Advice:

It is EXTREMELY important to avoid illness or exposure to chills during moxa season. When the Ming Men is open, you’re also more vulnerable to illness. Any illness that comes during this time can linger until the following moxa season, as it’s hard to get the chill out and fully recover. If you find yourself chilled to the bone, especially if you’re in the wind and cold, be sure to get in a scalding hot shower as quickly as possible, for as long as possible. Protect yourself from wind chills by using scarves, hats, and extra layers of clothing.

May: Lyme Disease Awareness Month!

As the weather gets nicer, people begin to flock outside. With May being Lyme Disease Awareness Month, there’s no better time to make people aware of how to protect themselves from ticks… And what to do if they do encounter a meeting with one of those little home wreckers! I’m all for spending time outside, just make sure that you have the knowledge, awareness, and vigilance to remain safe from ticks!

Strategies for Avoiding Ticks:

  1. Avoid Tick Habitat

    Ticks are usually found near the ground, in leaf litter, grasses (especially tall grasses), bushes, and fallen logs. Avoid high risk activities such as playing in leaves, gathering firewood, and leaning or sitting on tree trunks or fallen trees. When you hike, remain on the cleared trails.

  2. Dress Defensively

    Cover your skin by wearing shoes, socks, long pants, and long sleeves. White or light-colored clothing is especially useful because it is easier to spot ticks. As goofy as it may look, tucking long socks over your pants will grant you another layer of protection because the ticks won’t be able to crawl under the pant leg. Tie back long hair and wear a hat.

    Permethrin is a repellent that can be applied to clothing as an extra layer of protection. You can either buy permethrin and spray the clothing yourself (protection lasts for 5-6 washings), or you can purchase clothing that is pre-treated (protection lasts for 70 washings). If you’re going to spray the clothing yourself, be sure to spray both the inside and outside of clothes. Also, be sure to spray footwear with permethrin to prevent ticks from crawling up your shoes.

  3. Use Repellant on Exposed Skin

    Studies show that repellents with DEET, picaridin or lemon eucalyptus oil are the most effective.

  4. Check for Ticks

    ALWAYS, ALWAYS, ALWAYS check for ticks! When you’re spending a lot of time outdoors, periodically inspect your clothing and skin for ticks. Immediately brush off those that aren’t attached and remove any that are. I like the use the “buddy system” here — Check loved ones for ticks, and ask them to check you for ticks. The more eyes, the better!

  5. Shower Immediately

    Immediately after getting home from a day spent outside, take a shower. This will wash away any unattached ticks and will be a good chance to thoroughly inspect yourself for ticks once you remove the barrier of clothing. Use both your eyes and hands to inspect all inches of your body. Feel for any bumps that may be embedded ticks. Do not overlook “hidden” places, such as the groin, armpits, back of knees, belly button, and scalp. Parents should teach their children to get used to inspecting themselves for ticks, but then also check their children as well.

  6. Hot Dryer

    Run your clothes in a hot dryer for 10 minutes before you wash them to kill any ticks that may be there.

  7. Protect your Pets

    Any animal owner or lover knows that ticks can infect pets, also. In addition, animals can be the carriers of ticks into the house. Be sure to inspect your furry friends thoroughly, and talk to your vet about tick protection for your pets.

If a Tick Bites You:

  • Do:

    • Remove the tick immediately!

    • Use fine-point tweezers or a special tick-removing tool. Grasp the tick as closely to the skin as possible.

      • If you do not have tweezers, protect your fingers with a tissue as you remove the tick.

    • Pull the tick straight out with steady, even pressure.

    • Disinfect the bite area and thoroughly wash your hands

    • Save the tick for testing (alive is best!) in a small bottle or plastic bag with a green leaf and damp piece of tissue.

    • Label it with your name, date, site of bite, and how long the tick was attached.

  • DO NOT:

    • Squeeze, twist, or squash it

    • Burn it with a match

    • Cover it with Vaseline

Tick Testing

Many times, you won’t know whether a tick has bit you or not. So, my rule is: If you see a tick, get it tested. You may send the tick to these agencies to see if the tick is carrying the pathogens that can lead to tick-borne illnesses:

There is a Time for Hypervigilance…

Many people who have Lyme Disease never saw the tick that infected them (I didn’t!). So, whether or not you find a tick, stay alert for symptoms of tick-borne illness. A bull’s-eye rash indicates Lyme disease, although it is not uncommon to have a different rash or none at all. Typical early symptoms include flu-like symptoms (fever, headache, nausea, chills) or joint pain and dizziness. Consult a physician as needed.

Coronavirus Concerns for those with Lyme Disease and Chronic Conditions

For those with Lyme Disease (and many other difficult-to-diagnose chronic diseases), the coronavirus pandemic comes with unique challenges, concerns, and stressors. As someone who is personally and professionally involved in the treatment and maintenance of chronic Lyme Disease, I am forced to think about these unique challenges. We’ll address the challenges here.

  1. Fear of being unable to get appropriate care.

    For most of us with Lyme Disease, we suffered for years — decades, even — without the correct healthcare team, diagnosis, or treatment plan. From inaccurate tests to healthcare mismanagement, we all suffered through a time period where we didn’t receive the correct help. So during the time of quarantine with healthcare facilities closed down or inaccessible, we’re reminded of the time period we went without help. Just remember that support is available to you, even if it’s through video call instead of in a doctor’s office.

  2. Fear of going to the hospital.

    I’d argue that most of us have aversion to going to the hospital, as hospitals often lack the knowledge, understanding, and patience for multi-system chronic diseases. Add in the concerns of entering a place with a high risk of infections during a pandemic and this becomes a recipe for a panic attack! Take deep breaths, recognize old patterns and symptoms that are occurring to determine if symptoms are new, recurring, or life-threatening; and try to prevent the need for a trip to the hospital.

  3. Limit Stress.

    This will mean different things to different people. People deal with stress very differently. However, the root of stress is just a fear of the unknown, which can cause you to feel very out of control. In order to cope with this, follow steps #4 (take action) and #5 (keep breathing).

  4. Take Action.

    The way that I avoid being overwhelmed with stress is to put in place an action plan. By laying out a plan of what to do in the event of a crisis (Lyme symptoms flare, you contract COVID-19, etc.), you won’t have to make decisions and use significant brain power as you go through the crisis. Also, gather necessary information, supplements, vitamins, botanical medicine, pharmaceuticals… Really, anything that you may need in order to get you through the crisis. While we can’t control the future, we can be prepared for whatever may come.

  5. Keep Breathing.

    Okay, I mean this literally and figuratively. Breathing literally helps the flow of oxygen into our cells, which will help our body function more optimally. During times of tension, we will literally hold our breath, often without knowing we’re doing this. So remember… Breathe! Inhale, exhale, and keep smiling.

  6. Stay Reasonably Informed.

    Currently, we’re being bombarded by the media. If you dive too deeply into the media rabbit hole, things look very gloomy. While it is important to remain informed, it is also essential to stay afloat as the media tries to drag you down. For me, I trust others (my parents and a few close friends who I communicate with nearly everyday) to relay the important, new facts to me. It saves me time, energy, and significantly decreases my levels of stress!

I know that this is a scary time, and you may not trust your body to have the capacity to get rid of Coronavirus if you contract it. We’re in a time period where it’s very easy to feel scared and feel like everything is out of your control. So just remember to keep breathing, keep your immune system healthy (by eating well, sleeping well, washing your hands…), and know that you are not in this alone.

Kimchi: Health Benefits & DIY: How to Make Your Own Kimchi

What is Kimchi?

Kimchi is a traditional Korean dish made with salted, fermented vegetables. Before the age of refrigeration, it wasn’t always possible to grow fresh vegetables throughout the year. Therefore, in order to have food available during the months that the gardens weren’t thriving, people developed methods of food preservation — Most notably, pickling and fermentation. The process of fermentation involves using enzymes to create chemical changes in food.

Unlike sauerkraut (which is made primarily with white cabbage and spiced with caraway seeds), kimchi can vary in ingredients. Typically, it contains Chinese cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers or chili paste. However, other vegetables are often added to kimchi, such as radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots. Despite the ingredient and flavor differences, both sauerkraut and kimchi are an easy, low-calorie way to increase your vegetable intake and incorporate healthy bacteria (probiotics) into your diet.

Health Magazine ranked kimchi among the world’s five healthiest foods, as it possesses anti-mutagenic, anti-bacterial, and anti-carcinogenic properties. The wealth of antioxidants it contains are thought to have healing effects on the digestive system, as well as chronic medical conditions, such as heart disease, cancer, diabetes, obesity, and skin disorders. However, more human studies are required to confirm the possible health benefits of kimchi.

Though it can be fermented for a few days to a few weeks before serving, it can also be eaten fresh, or unfermented, immediately after it has been prepared.

Health Benefits of Kimchi

  1. Kimchi is Nutrient-Dense

    Since kimchi varies widely in ingredients, it is hard to state the exact nutritional profile between different batches. However, it is possible to know that kimchi is packed with nutrients and fiber while being low in calories (about 23 calories per 1 cup of kimchi). It contains many vitamins, such as vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), and vitamin C.  Since kimchi often contains several green vegetables such as cabbage, celery, and spinach, each batch boasts a high amount of vitamin B6, vitamin C, vitamin K, folate, iron, niacin, and riboflavin. Kimchi is also rich in essential amino acids and minerals such as iron, calcium, and selenium. It is packed with an assortment of antioxidants, as well as many helpful components such as capsaicin, chlorophyll, carotenoids, flavonoids, and isothiocyanates.

  2. Kimchi Contains Probiotics

    Since kimchi undergoes the fermentation process, it is more easily absorbed by the body and contains probiotics in the form of lactobacillus bacteria. Fermentation occurs when a starch or sugar is converted into an alcohol or acid by organisms such as yeast, mold, or bacteria. For kimchi, the fermentation process uses the bacterium Lactobacillus to break sugars down into lactic acids, giving kimchi a sour taste. When Lactobacillus bacteria is taken as a supplement, it can treat hay fever and certain types of diarrhea.

    The fermentation process also creates an environment that allows other healthy bacteria (or probiotics) to thrive. These microorganisms offer health benefits when consumed in large amounts such as protection from: certain types of cancer, the common cold, constipation, gastrointestinal distress, heart issues, mental health issues, and skin conditions.

  3. Kimchi Contains Antioxidants

    Kimchi batches that use red pepper seeds are especially rich in antioxidants. This protects the cells from oxidative damage and harmful effects of oxygen-free radicals. When the cells are healthy and mutated cells are not multiplying, the risk of cancer is reduced.

    Kimchi has other cancer-fighting ingredients that are found in cruciferous vegetables (such as cabbage), called glucosinolates. Glucosinolates break down to form smaller components, called isothiocyanates, which are thought to be effective against cancerous cell growth. However, kimchi’s role against cancer requires more human research to be certain of its effects.

  4. Kimchi May Boost the Immune System

    Kimchi is rich in immune-boosting ingredients, such as ginger, garlic, and chili peppers — All which support the immune system and help the body fight infections and get rid of harmful pathogens.

    Additionally, kimchi’s digestive benefits are helpful to the immune system, also. Since the majority of immune function takes place in the gut, the probiotics in kimchi are beneficial to the immune system.

    Studies performed on mice have demonstrated that the Lactobacillus bacterium found in kimchi had lower levels of TNF alpha, an inflammatory marker, than the control group. TNF alpha levels are often elevated during infection and disease, demonstrating that the immune system has to work harder (and therefore less efficiently) than normal. Although human studies are needed in order to confirm these initial findings, increasing vegetable consumption is never a bad thing!

  5. Kimchi May Reduce Inflammation

    Excessive or chronic inflammation can destroy optimal health over time. Probiotics, such as those found in kimchi, can have an anti-inflammatory effect on the gut. Another study performed on mice showed that HDMPPA, one of the principal components in kimchi, improved blood vessel health by suppressing inflammation. However, human studies are required in order to confirm this benefit.

  6. Kimchi May Slow the Aging Process

    Ah, what we all desire! Kimchi contains antioxidants and vitamin C, both which help slow down the aging process. In addition, chronic inflammation accelerates the aging process. Kimchi potentially prolongs cell life by slowing this process and reducing inflammation within the body. In a test-tube study, human cells treated with kimchi demonstrated in increase in viability, or overall cell health, and an extended lifespan regardless of their age. Again, human research is required before kimchi can be recommended as a longevity treatment.

  7. Kimchi May Prevent Yeast Infections

    Yeast infections occur when the Candida fungus, which is normally harmless, multiplies rapidly inside the vagina, a condition that impacts over 1.4 million women in the United States each year. This fungus may be developing resistance to antibiotics, making natural treatments imperative. The probiotics and healthy bacteria that are found within kimchi may help prevent yeast infections. Test tube and animal studies indicate that certain strains of Lactobacillus fight Candida. Research for this benefit are in the early stages, but look hopeful.

  8. Kimchi May Be Beneficial to Your Gut

    Kimchi is a food that is used to promote proper digestion. The probiotics within kimchi help balance the good and bad bacteria in the gut, and therefore help to keep the intestinal flora in an optimal state of health. In addition, kimchi is made from Chinese cabbage, a vegetable that is high in fiber and is therefore able to stabilize bowel movements and prevent constipation.

  9. Kimchi May Aid Weight Loss

    Fresh and fermented kimchi are low in calories and high in fiber, and therefore may assist weight loss. During a 4-week study, 22 participants wight excess weight showed improvement in reducing body weight, body mass index (BMI), and body fat by eating fresh and fermented kimchi. Additionally, those who ate fermented kimchi had decreased blood sugar levels, blood pressure, and body fat percentage than those who ate fresh kimchi. These results suggest that the fermentation process, and, therefore, creation of probiotics, are important in losing weight.

    The fiber present in kimchi keeps the body full and hunger satisfied for a longer duration, which can prevent snacking and overeating. Also, people tend to overeat when food is boring or bland. Since kimchi is full of flavor, adding it to meals will help satisfy tastebuds and allow a person to feel content with a healthy meal.

  10. Kimchi May Support Heart Health

    Since inflammation may be an underlying cause of heart disease, preliminary research suggests that kimchi may reduce risk of heart disease as a result of its anti-inflammatory properties.

    A weeklong study in 100 people showed that eating 0.5-7.5 ounces (15-210 grams) of kimchi daily significantly lowered blood sugar, total cholesterol, and LDL (bad) cholesterol levels… All of which are risk factors for heart disease. One of the reasons that kimchi may have a beneficial effect on cholesterol levels is because garlic, which is used to prepare it, is rich in selenium and allicin. These two components are thought to reduce unhealthy levels of cholesterol, along with a healthy diet and exercise. Selenium protects the artery walls by preventing plaque buildup, and therefore decreasing the risk of arthosclerosis. Allicin may also reduce the risk of developing cardiac disorders such as strokes and heart attacks.

    Since kimchi contains antioxidants, this can help stabilize damaged cells that can accelerate disease processes in chronic conditions, such as heart disease.

  11. Kimchi May Support Brain Health

    Since the brain and gut are connected, keeping the digestive system is imperative for optimal cognitive function. The enteric nervous system within the gut communicates with the brain, so improving gut health will improve brain function.

  12. Kimchi Benefits the Skin

    Since kimchi contains the bacteria lactobacillus, it can help alleviate skin conditions such as atopic dermatitis. Atopic dermatitis occurs when there are increased levels of immunoglobulin E and skin lesions, such as edema and hemorrhage.

  13. Kimchi Helps Manage Diabetes

    In a study with high-fat diet, type-2 diabetic rats, kimchi decreased some diabetic signs and symptoms, including better glucose tolerance and lower levels of fasting glucose.

  14. Kimchi Reduces Gastric Ulcers

    Gastritis and peptic ulcer disease is caused by Helicobacter pylori bacteria. The presence of Lactobacillus bacteria inhibits the harmful Helicobacter pylori bacteria from binding to human gastric cells.

Kimchi: Side Effects

  1. Food Poisoning

    This dish has recently been linked to E. coli and norovirus (“summer flu”) outbreaks. Although fermented foods don’t typically carry food borne pathogens, kimchi can still be vulnerable to food borne illnesses if the ingredients contain pathogens. As such, make sure that the ingredients are fresh and there has not been a pathological outbreak.

  2. High Sodium Content

    Since this dish has a high sodium content, you may want to limit the amount consumed per day if you’re watching your sodium intake. However, a study with 114 people with high blood pressure showed no significant relationship between kimchi intake and high blood pressure.

  3. Digestive Problems with Excessive Consumption

    As the saying goes… There can be too much of a good thing! Research has indicated that excessive amounts of kimchi may aggravate the risk of developing gastric cancer due to the sodium and red pepper combining to form a carcinogen.

    Additionally, due to fermentation, kimchi is abundant in fiber, which may cause gas and bloating in susceptible individuals who don’t break down fiber well. Cabbage is a food that can cause gas and bloating on its own, so just proceed with caution. Whenever you add anything new to your diet, start slowly! Begin by adding small quantities of kimchi into your diet and assess how your body handles the new food.

  4. Kimchi Packs Some Serious Heat

    Unlike sauerkraut, traditional kimchi can be spicy! If you’re sensitive to spice or are susceptible to acid reflux, look (or make) versions that are less spicy.

How to Make Kimchi at Home

Ingredients

  • 2 pounds of cabbage (Chinese or napa are common)

  • 8 ounces of Korean or daikon Raddish, peeled and cut into matchsticks (optional)

  • Carrot, peeled and cut into matchsticks (optional)

  • Onion, cut into chunks (optional)

  • 4 medium scallions, trimmed and cut into 1-inch pieces

  • 2 tbsp. fish sauce or salted shrimp paste (optional)

  • 1-5 tbsp. red chili flakes

    • Note: For a mild flavor, add 1 tbsp… Increase up to 5 tbsp., depending on your spice preference.

  • 1 tsp. granulated sugar

  • 1 tsp. fresh ginger, grated and peeled

  • 5-6 cloves garlic, grated

  • 1/4 cup iodine-free sea salt or kosher salt

  • Water, preferably filtered or distilled

Equipment

  • Cutting board and knife

  • Plate and something to weigh the kimchi down, like a jar

  • Clean 1-quart jar with lid

  • Bowl or plate to place under jar during fermentation

Instructions

  1. Cut the cabbage lengthwise into quarters, through the stem. From each of the pieces, then cut the cores. Ensure that you cut each quarter crosswise to strips that are not less than 2-inch in width.

  2. Salt the cabbage. Put the cabbage in a large bowl and sprinkle salt all over it. Use your (WASHED) hands to mix the salt properly until it starts to soften. Add enough water to cover the cabbage. Place a plate on top of the cabbage and weigh it down with something heavy. Leave this setup as is for one to two hours.

  3. Rinse and drain the cabbage thoroughly in cold water at least three times. Keep it aside to drain in a colander for about 15-20 minutes while you prepare the spice paste.

  4. Make the spice paste. Properly rinse and dry the bowl you used for salting. Add the sugar, fish sauce (or shrimp paste), ginger, garlic, and water and stir into a smooth paste. Add the red pepper/chili flakes and stir.

  5. Combine the vegetables and spice paste. Return to the cabbage and gently squeeze out any water. Add the cabbage to the spice paste. Add the other vegetables (radish, scallions, onion, etc.) and mix well.

  6. Mix thoroughly. Gently coat the paste over the vegetables with your hands. Use gloves to protect your hands from stings, stains, and smells.

  7. Pack the kimchi into the jar. Take a 1-quart jar and pack the kimchi in it. Press it down until the liquid that comes out of the kimchi rises to cover the vegetables, leaving at least an inch of space on top. Seal the jar.

  8. Let the kimchi ferment for 1-5 days at cool room temperature, far away from direct sunlight, under a plate or bowl to catch the overflow. You may see bubbles inside the jar and brine (or liquid of the kimchi) may seep out of the lid, which is normal during fermentation.

  9. Check it daily and refrigerate when ready.  Check the kimchi at least once per day, opening the jar and pressing down on the vegetables with a clean finger or spoon so that the vegetables remain submerged under the brine. Keep checking the taste from time to time. When the kimchi tastes ripe enough to your liking, transfer the jar to the refrigerator. You may eat it right away, but it is best in a week or two.

Notes

  • Kimchi gets its umami flavor from seafood (fish sauce, oyster or shrimp paste… Or a combination). For vegetarians and vegans, use 3/4 teaspoon of kelp powder mixed with 3 tablespoons of water, or simply 3 tablespoons of water.

  • You can refrigerate the kimchi for up to a few months.

  • You use salt that is free of iodine and anti-caking agents so that fermentation is not disrupted.

The Magic of Sauerkraut: Health Benefits + (DIY): How to Make Sauerkraut at Home

What is Sauerkraut?

Ah, sauerkraut. Not only is it delicious, but it full of potential health benefits as well. Sauerkraut is made from chopped fermented cabbage and spices. It is thought to have originated in China more than 2,000 years ago, before the era of refrigeration, when fermentation was one of the most popular methods used to keep foods from spoiling quickly. The fermentation process is similar to that of kimchi or pickles, meaning that there is no exposure to heat during the process, as heat would kill the bacteria that makes the fermentation possible.

Many people now associate sauerkraut with Eastern European countries and Germany (which is where the name originates from), as it is heavily used in several cultural dishes. Sauerkraut can either be used as a side dish or as a condiment on sausages, hot dogs, reuben sandwiches, and so on!

Nutritional Value of Sauerkraut

Sauerkraut packs a mean punch when it comes to nutritional content per serving. Not only is it low in calories, but it is high in protein and dietary fiber. It contains vitamins and minerals such as vitamin A, vitamin C, vitamin K, vitamin B6, folate, iron, manganese, copper, sodium, potassium, magnesium, and calcium. (Fair warning: Sauerkraut contains a high amount of sodium, so if you’re trying to watch your salt intake, then this may not be a food to add to your diet.)

However, most importantly, the fermentation process yields probiotics, which are bacteria that provide powerful health benefits. Probiotics help make foods more digestible, which increases your gut’s ability to absorb the vitamins and minerals that are within the foods that you’re eating.

Health Benefits of Sauerkraut

  1. Rich in Iron

    Iron helps boost energy through improving metabolism and blood circulation, which increases oxygenation of organs. High levels of iron in sauerkraut prevent anemia and its symptoms such as headaches, fatigue, and cognitive impairment. This is especially important for vegetarians, vegans, or those who don’t consume adequate animal protein.

  2. Promotes Digestive Health

    As we mentioned, the fermentation process of sauerkraut produces probiotics, which are beneficial bacteria that act as the first line of defense against toxins and harmful bacteria. Your gut contains over 100 trillion microorganisms, or “gut flora”, which is more than 10 times the total number of cells in your body. The probiotics that are found within sauerkraut can help bacterial balance in your gut, especially after it has been disturbed by the use of antibiotics. Research has reported that one serving of sauerkraut may contain up to 28 distinct bacterial strains of probiotics. Since different probiotic strains may provide varying advantages, consuming a wide variety of strains may give you a broader range of health benefits.

    Since sauerkraut is rich in fiber, it regulates and assists smooth bowel movements. Both the fiber and probiotics within sauerkraut contribute to eliminating constipation, bloating, diarrhea, cramping, and excessive gas. By regulating the digestive system, serious conditions such as gastric ulcers, Crohn’s disease, irritable bowel syndrome (IBS), and colon cancer can be prevented.

    Lastly, similar to most other fermented foods, sauerkraut contains enzymes to help break down nutrients into smaller, more easily digestible molecules.

  3. Improves Heart Health

    On top of having digestive benefits, probiotics and fiber also help balance your overall cholesterol levels by lowering LDL cholesterol. This can prevent atherosclerosis, heart attacks, strokes, and a other cardiovascular issues. The probiotics in sauerkraut may also help lower blood pressure slightly in individuals with hypertension.

    Most specifically, sauerkraut is one of the rare plant sources of menaquinone (vitamin K2). Vitamin K2 reduces the risk of heart disease by preventing calcium deposits from accumulating in the arteries. One study showed that regular intake of foods containing vitamin K2 (natto, fermented soy, goose liver, organ meats, cheese, egg yolks, dark chicken meat, butter, fermented foods) was linked to a 57% lower risk of dying from heart disease over the 7-10 year study period. In another study, women reduced their risk of heart disease by 9% for every 10 mpg of vitamin K2 they consumed per day. (For reference: 1 cup of sauerkraut contains about 6.6 mcg of vitamin K2.)

  4. Assists Weight Loss

    Since sauerkraut is a low-calorie food that is high in fiber (like most vegetables), this can help manage weight and shed any extra pounds. High fiber diets keep you fuller for longer, which can help prevent the need for snacking or overeating.

    Probiotics are known for reducing fat absorption by the body and providing a slimmer waistline. However, more research is required to know which specific strains of probiotics assist with weight loss and the prevention of weight gain.

  5. Improves Brain Health

    Probiotics in sauerkraut can contribute to the creation of a healthy gut flora, which may help reduce stress and maintain brain health. help turn your mood around if you’re feeling stressed out. Research has indicated that the type of bacteria present in your gut may have the ability to send messages to your brain to influence the way it functions and perceives the world. Therefore, regular consumption of sauerkraut can relieve stress and social anxiety. There is a direct connection between a healthy gut and improved mood and brain health. Therefore, probiotics in sauerkraut have shown to improve and prevent conditions such as memory loss, autism, anxiety, depression, Parkinson’s disease, depression, and obsessive-compulsive disorder (OCD).

    Since sauerkraut contains enzymes to improve nutrient absorption, mood-regulating minerals such as magnesium and zinc are also better absorbed.

    However, some researchers warn that compounds in sauerkraut may interact with monoamine oxidase inhibitors (MAOIs), a type of medication prescribed to treat depression, anxiety disorders, and Parkinson’s disease. If you’re taking this type of medication, please consult your healthcare provider before adding sauerkraut to your diet.

  6. Benefits the Eyes & Skin

    Sauerkraut contains a significant amount of vitamin A and carotenes. Carotenes and vitamin A act as antioxidants and eliminate free radicals from the body, which can cause cell mutation. This improves eye health and reduces the chances of macular degeneration and cataract formation. Also, vitamin A helps slow down the appearance of wrinkles and blemishes and keep your skin appearing young and healthy.

  7. Strengthens the Immune System

    A single serving of sauerkraut has 35% of your daily recommended intake of vitamin C, which stimulates the production of white blood cells and increases cellular regeneration and repair. Not only is this important for a healthy immune system, vitamin C also plays a key role in forming collagen, a foundational component for our body’s structural contents, including organs, blood vessels, skin, hair, muscles, and bones.

    The probiotics that improve your gut health have a strong influence on your immune system. A stronger gut lining helps prevent unwanted substances from “leaking” into your body and causing in immune system, in which your body would start attacking itself. Eating sauerkraut regularly helps prevent allergies and infections that lead to the common cold and urinary tract infections (UTI). If you do become sick, the probiotics will help you recover faster.

  8. Contains Anti-Inflammatory Properties

    Sauerkraut contains phytonutrient antioxidants, which can act as anti-inflammatory agents and help reduce pain and discomfort of joints, muscles, and other inflamed areas in your body.

  9. May have Anti-Cancer Potential

    Although further research is required to corroborate this health benefit, the high levels of glucosinolates, ascorbic acid, and ascorbigen reduce DNA damage and cell mutation rate in cancer patients. Sauerkraut contains these compounds in concentrated levels. In addition, cabbage, which is the main ingredient in sauerkraut, contains antioxidants, which can help reduce DNA damage, prevent cell mutations, and block the excessive cell growth that leads to tumors.

    Two recent studies suggest that cabbage and sauerkraut juice may help reduce the risk of cancer by reducing the expression of cancer-associated genes. Women consuming more than 3 servings of sauerkraut per week in their teens into adulthood had a 72% lower risk of breast cancer than those who ate less than 1.5 servings per week. Another study showed similar results for men and their risk of prostate cancer.

  10. Strengthens the Bones

    Sauerkraut contains several minerals that help build strong bones and prevent osteoporosis. Since vitamin K produces the proteins that regulate bone mineralization and delay the onset of age-related bone loss in post-menopausal women, the high level of vitamin K2 is important for maintaining integrity and strength of your bones.

How to Make Sauerkraut

What You’ll Need to Make Sauerkraut

All you need for making your own sauerkraut is cabbage, salt, and some sort of container to store it while it’s fermenting.

Tips Before You Start

  • The gallon, wide-mouth jars that restaurants use to buy pickles are perfect for making sauerkraut

  • Keep your hands, and any metal object, out of the the container. Use wooden spoons and mashers and glass for dipping and weighing

  • The best and freshest ingredients will yield the best sauerkraut

  • It is important that the cabbage remain submerged in its liquid during the fermentation process.

  • When using a mason jar for fermentation, insert a smaller jelly jar filled with something heavy (rocks, marbles, etc.) in the mouth of the larger jar to make sure the cabbage remains covered with liquid the whole time

  • Cabbage near the surface tends to float, so when fermenting in a mason jar, make sure you tamp down the cabbage a few times per day or place a large outer leaf of cabbage over the surface of the shredded cabbage to hold it down.

  • Be sure to keep the jar covered at all times with a clean cloth (which can be cleaned by boiling for 5 minutes) or piece of cheese cloth. This will allow airflow, but prevent dust or insects from entering the jar

How to Make Homemade Sauerkraut

Makes: 1 to 1/2 quarts (8 servings)

Prep Time: 15 minutes

Ingredients:

  • 1 medium head green cabbage (about 3 pounds)

    • Note: Red cabbage, napa cabbage, and other cabbages all make great sauerkraut — You can make individual batches or mix them up for a multi-colored sauerkraut!

  • 1 1/2 tablespoons kosher salt (or dairy or pickling salt)

  • 1 tablespoon caraway seeds (optional, for labor)

Equipment:

  • 2-quart wide-mouth canning jar (or 2 quart mason jars)

  • Canning funnel (optional)

  • Smaller jelly jar that fits inside the larger mason jar

  • Clean stones, marbles, or other weights for weighing the jelly jar down

  • Cloth for covering the jar, such as cheesecloth

  • Rubber band or twine for securing the cloth

Instructions:

  1. Clean everything. Make sure your environment, mason jar, and jelly jar are washed and rinsed of all soap residue. Clean and rinse your hands well.

  2. Slice the cabbage. Discard wilted, limp outer leaves. Cut the cage into quarters and trim out the core. Slice each quarter down its length, making 8 wedges. Slice each wedge crosswise into very thin ribbons.

  3. Combine the cabbage and salt. Transfer the cabbage to a big bowl and sprinkle the salt over the top. Work the salt into the cabbage by massaging and squeezing the cabbage with your hands. It may not seem like enough salt at first, but gradually the cabbage will become watery and limp (similar to coleslaw). This process will take 5 to 10 minutes. If you’'re flavoring your sauerkraut with caraway seeds, add them now.

  4. Pack the cabbage into the jar. Grab handfuls of cabbage and pack them into the canning jar. Every so often, tamp down the cabbage in the jar with your fist. Pour any liquid released by the cabbage while you were massaging it into the jar. Optional: Place one of the larger outer leaves of the cabbage over the surface of the sliced cabbage to help keep the cabbage submerged in liquid.

  5. Weigh the cabbage down. Slip the smaller jelly jar into the mouth of the jar and weigh it down the clean stones or marbles. This will help keep the cabbage weighed down, and eventually, submerged beneath its liquid.

  6. Cover the jar. Cover the moth of the mason jar with a cloth and secure it with a rubber band or twine.

  7. Press the cabbage every few hours. Over the next 24 hours, press down on the baggage every so often with the jelly jar. As the cabbage releases its liquid, it will become more limp and compact and the liquid will rise over the top of the cabbage.

  8. Add extra liquid, if needed. If after 24 hours, the liquid has not risen above the cabbage, dissolve 1 teaspoon of salt in 1 cup of water and add enough to submerge the cabbage.,

  9. Ferment the cabbage for 3 to 10 days. During these next few days, keep the jar away from direct sunlight and at a cool room temperature (ideally 65 to 75 degrees Fahrenheit). At high temperatures, the sauerkraut can become unappetizingly mush or go bad. Low temperatures (above freezing) are fine, but the fermentation process will be slower. Check it daily and press it down if the cabbage is floating above the liquid. Because this is a small batch of sauerkraut, it will ferment more quickly than larger batches. Start tasting it after 3 days. There is no hard-and-fast rule for when the fermentation process is completed — go by how it tastes. When the sauerkraut tastes good to you, remove the weight, screw on the cap, and refrigerate.

    NOTE: While it’s fermenting, you may see bubbles coming through the cabbage, foam on the top, or white scum. These are all signs of a happy, healthy fermentation process. The scum can be skimmed off the top either during fermentation or before refrigerating. If you see any mold, skim it off immediately and make sure your cabbage is fully submerged. Don’t eat moldy parts close to the surface, but the rest of the sauerkraut is fine.

  10. Store sauerkraut for several months. Since the sauerkraut has gone through fermentation, it will keep for at least 2 months and often longer if kept refrigerated. As long as it still tastes and smells good to eat, it will be.

Immune-Boosting Grocery Store List

Boosting our immune system is always important, as our immune system is the first line of defense for our body. However, during a time of a respiratory pandemic, it becomes that much more important. The Western medical community is puzzled by why some people who have been diagnosed with Coronavirus are impacted so much more than others. Although there are many factors that determine the severity of symptoms of this disease, one determining factor is the strength of our immune system.

Our immune system is similar to the front line of an army. If the front line of an army is strong, then the invaders will not be able to penetrate too deep into the defending territory. However, if the front line of an army is weak, or has holes, then the invader will be able to invade, kill the defending army, and take over.

One of the ways to make sure that the immune system is strong, complete, and ready to engage in any battle is by fortifying the diet with supporting foods. Some foods are better than others for supporting the immune system, but a general rule is to eat the colors of the rainbow. An example of this could be to eat:

  • Red: Red cabbage, red onions, red peppers, tomatoes, cherries, strawberries

  • Orange: Carrots, sweet potatoes, oranges, clementines, tangerines, papaya

  • Yellow: Lemons, turmeric

  • Green: Green leafy vegetables (spinach, kale, chard, arugula, etc.), broccoli, lime, kiwi

  • Blue: Berries (blueberries, blackberries, etc.)

  • Pink: Pink grapefruit

  • Purple: Beets, grapes, eggplant

Here’s a list of specific foods that best support the immune system.

  1. Fresh Fruits: Most fruits are packed full of Vitamin C.  Vitamin C boosts the immune system by increasing the production of white blood cells, which are essential in fighting infections. Additionally, Vitamin C contributes to immune defense by supporting a variety of cell functions, including helping to protect cells from damage caused by free radicals that we’re exposed to in the environment. This can lower the risk of respiratory infections. Additionally, because Vitamin C protects the cells, it can also help the growth and repair of tissues in your body. Vitamin C is not produced or stored in the body naturally, so you need to consume it through the diet.

    1. Citrus Fruits

      Almost all citrus fruits are high in Vitamin C, making it easy to add to any meal. Popular citrus fruits include:

      • grapefruit

      • oranges

      • tangerines

      • lemons

      • limes

      • clementines

    2. Papaya

      Papaya is also loaded with Vitamin C. In fact, you can find 224% of the daily recommended amount of Vitamin C in a single papaya. In addition, papayas have potassium, B vitamins, and folate, which are beneficial to supporting your energy and overall wellbeing. Papayas also have an anti-inflammatory digestive enzyme called papain. Decreasing inflammation in the body leads to decreased pain, increased circulation, and more energy to put towards our immune system.

    3. Kiwi

      Kiwis are packed with essential nutrients, including folate, potassium, Vitamin K, and Vitamin C to help the body function properly.

  2. Vegetables

    1. Red Bell Peppers

      Okay, so we just talked about how fruits are chock-full of Vitamin C. However, red bell peppers actually contain twice as much Vitamin C as citrus fruits! According to the U.S. Department of Agriculture, one cup of chopped red bell peppers contains 211% of your daily value of Vitamin C. In addition, red bell peppers are a rich source of beta carotene, the main dietary source of Vitamin A. Beta carotene can help keep your eyes and skin healthy.

    2. Broccoli

      Broccoli and other cruciferous vegetables (such as cauliflower, cabbage, kale, brussels sprouts, bok choy, radishes, arugula, water cress, mustard greens, collard greens, and turnip greens) are supercharged with vitamins and minerals. Broccoli is one of the healthiest vegetables since it is packed with vitamins A, C, and E, as well as many other antioxidants, phytochemicals, and fiber to support our immune system. Half a cup of broccoli contains 43% of your daily value of Vitamin C. Vitamin E is an antioxidant that helps fight off bacteria and viruses. So that you get the most out of your broccoli, make sure that you keep it crunchy by eating it raw or just slightly cooking it.

    3. Spinach

      Spinach also packs a powerful punch in the health department. Spinach is rich in Vitamin C, numerous antioxidants, and beta carotene… All which help the immune system fight infections. Just like broccoli, it is important to cook spinach as little as possible so that it retains its nutrients. However, light cooking will enhance its beta carotene and release other nutrients from oxalic acid.

  3. Chinese Botanical Substances: The three substances listed here are included in the Materia Medica, or the Chinese botanical medicine bible. Although these three substances are incredibly different according to Chinese medicine, the similarity that they all have is that they protect the body from pathogenic invasion.

    1. Garlic (da suan)

      Garlic adds flavor to any dish and is must-have for your health. My cousin was working abroad in Spain when the pandemic struck. He developed a nasty ear infection, but Spain had restricted people to being entirely housebound. So, with limited options, he contacted me and followed my instructions of putting drops of garlic oil in his ear. Almost immediately, the pain from his ear infection ceased, and his ear infection cleared up. This is because garlic has been recognized for centuries for its ability to fight infections. Garlic’s immune-boosting properties come from heavy concentration of sulfur-containing compounds, such as allicin. Other allium family members include onions, shallots, leaks, and chives. In a 2001 study, participants who took garlic supplements were less likely to catch a cold. Those who did get infected recovered faster than participants in the placebo group. In addition, garlic has been known to lower blood pressure and reduces the risk of heart disease by slowing down hardening of the arteries.  Since garlic can be added to any dish, garlic supplements should not be necessary; Just aim to consume 2 to 3 cloves per day.

    2. Ginger (sheng jiang)

      In Chinese medicine, fresh ginger is a substance that helps drive pathogens out of the body, and is a good substance to use when you feel the onset of an acute illness. In addition, ginger helps decrease inflammation, which can be useful to use for anything from a sore throat to chronic pain. Ginger also helps alleviate nausea.

    3. Turmeric (jiang huang)

      Turmeric is a fantastic anti-inflammatory substance that can treat anything from generalized body pain, arthritis, or exercise-induced muscle pain. In fact, turmeric is known as the “herbal ibuprofen”. Adding black pepper to turmeric increases the effectiveness by 1,000 times.

  4. Nuts, Seeds, & Beans

    1. Almonds

      Among the vitamins that are highly useful in supporting the immune system, Vitamin E definitely ranks! Vitamin E is a powerful antioxidant that plays a role in regulating and maintaining the immune system. Vitamin E is a fat-soluble vitamin, meaning that it requires the presence of fat to be absorbed in the body properly. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of Vitamin E. Other nuts are also packed with Vitamin E and contain healthy fats to aid with absorption.

    2. Sunflower Seeds

      Do not underestimate sunflower seeds just because they’re small! These little guys are packed full of Vitamin E, phosphorus, magnesium, and Vitamin B6. Just one ounce of dry-roasted sunflower seeds can give you 49 percent of your daily value of Vitamin E!

    3. Chickpeas

      Chickpeas are packed with zinc, which helps the immune system control and regulate immune responses. Also, chickpeas contain a lot of protein (as do many beans), which is an essential nutrient made of amino acids that help growth and repair of the body’s tissues. Chickpeas also help synthesize and maintain enzymes to keep our systems functioning properly.

  5. Miscellaneous:

    1. Mushroom

      Eating mushrooms a few times each week boosts your immunity, especially for Buffalonians and others who live in cloudy environments. This is because mushrooms are one of the few food sources that naturally contain Vitamin D. (Other foods that naturally contain Vitamin D include fish (salmon, herring, sardines, canned tuna, cod liver oil) and egg yolks.) Vitamin D is required in order for our body to absorb calcium and support bone health, and may protect us from some cancers and respiratory diseases.

    2. Sauerkraut

      Sauerkraut, in simplest terms, is pickled cabbage. The fermentation process of making sauerkraut produces probiotics that can improve endocrine, immune, digestive, and cognitive functions. Sauerkraut is packed full of nutrients, including dietary fiber, Vitamin A, C, K, and B, manganese, iron, sodium, copper, magnesium, and calcium… Holy moly!! One serving of sauerkraut contains 35 percent of your Vitamin C recommended daily intake. Gut health is essential for a strong immune system. Imbalances of the gut microbiota may dysregulate immune responses and lead to the development of chronic inflammatory and autoimmune issues. In addition, we eliminate many toxins through the gut. Due to high fiber content, sauerkraut helps to regulate your digestive system and correct or prevent gas, bloating, intestinal cramping, and constipation. In addition, since sauerkraut is full of probiotics, these good bacterial microorganisms assist with digestion and promote a healthy gut. The probiotics help your body fight infections and lowers your chances of suffering from depression, food allergies, mental illness, digestive diseases, obesity, asthma, diabetes, anxiety, cancer, and autoimmune diseases. This is because these probiotics assist in digestion, prevent excessive inflammation, increase immunity, body detoxification, assist in nutrient absorption, and manage stress.

    3. Kimchi

      Kimchi is a traditional Korean dish made with salted, fermented vegetables. It typically contains cabbage and seasonings like sugar, salt, onions, garlic, ginger, and chili peppers… But may also contain other vegetables such as radish, celery, carrot, cucumber, eggplant, spinach, scallions, beets, and bamboo shoots. Kimchi, just like sauerkraut, can contain many vitamins and minerals. Depending on what ingredients are included in kimchi, nutrients will vary, but typically include Vitamin A, Vitamin B6, Vitamin C, Vitamin K, folate, iron, niacin, and riboflavin. Also, since kimchi undergoes a fermentation process, kimchi is full of probiotics to support gut and immune health.

  6. Beverages:

    1. Green Tea

      Green and black teas are packed with flavonoids, a type of antioxidant. However, green tea is thought to be superior in supporting our health because it has high levels of epigallocatechin gallate (EGCG), a powerful antioxidant that enhances immune function. In addition, green tea is a good source of the amino acid L-theanine, which may aid in the production of germ-fighting compounds in your T-cells. As a side benefit, green tea has also shown to protect LDL cholesterol particles from oxidation, which contributes to heart disease. In fact, green tea drinkers have up to a 31% lower risk of developing heart disease than non-green tea drinkers! Need more of a reason to drink green tea? A review study of almost 300,000 individuals found that green tea drinkers had 18 percent lower risk of becoming diabetic because green tea has been shown to reduce blood sugar levels.

    2. Kombucha

      Kombucha is a fermented tea that is full of probiotics, antioxidants, and can kill harmful bacteria and fight off diseases. Antioxidants are substances that fight free radicals, which can damage your cells, cause cell mutation and uncontrolled cell growth, and potentially lead to cancer. Because kombucha is made with green or black tea, it has the same health benefits as tea. When kombucha is made with green tea, the antioxidants are especially useful for your liver and can reduce liver toxicity caused by toxic chemicals as much as 70 percent! Kombucha is known as “mushroom tea” because a mushroom-like film (called a scoby) is formed from the bacteria and yeast. A large amount of acetic acid bacteria grow in the mixture, which can kill many potentially harmful microorganisms. Kombucha appears to have strong antibacterial properties against infection-causing bacteria and candida yeasts. Even though kombucha has antimicrobial abilities to suppress the growth of undesirable bacteria and yeasts, this does not impact the beneficial probiotic properties of kombucha, which come as a result of the fermentation process. These probiotics may improve indigestion, decrease inflammation, and assist with weight loss.

    3. Kefir

      Kefir is a fermented drink that is typically made by adding kefir grains (grain-like colonies of yeast and lactic acid bacteria) to cow’s milk or goat’s milk. Over about 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk (called lactose), turning it into lactic acid, resulting in a sour taste similar to yogurt (only thinner). This process decreases the lactose content, which causes digestive problems for many people. Kefir also contains enzymes that help break down the lactose even further, so kefir is generally well tolerated by people with lactose intolerance. For highly sensitive people, kefir can be used with coconut water, fruit juice, or another non-dairy beverage. Kefir contains protein, calcium, phosphorus, Vitamin B12, Vitamin B2 (riboflavin), magnesium, Vitamin D, and many bioactive compounds, including organic acids and peptides that contribute to optimal health. Kefir contains more potent probiotics than yogurt, with up to 61 strains of bacteria and yeasts. Some of these probiotics are believed to protect against infections and act as an antibiotic (Lactobacillus kefiri, which is unique to kefir). These probiotics are also believed to reduce tumor growth by stimulating the immune system, while also restoring the bacteria balance within your gut to alleviate digestive problems. Kefir made from dairy is an excellent source of calcium, and full-fat kefir contains Vitamin K2, which helps reduce risk of fractures by 81 percent and improve bone health.

In a world where supplementation is all the rage… We’re actually missing the opportunity to get all the vitamins and minerals you need, in the way we are designed to get them: Through the food we eat. By keeping this list of ingredients in mind the next time you’re at the grocery store, you’ll be positioning yourself, your immune system, and your overall health and wellbeing in a better place.

Similarities Between Coronavirus & Lyme Disease

The more I learn about coronavirus, the more similarities I find between coronavirus and Lyme Disease. Now, I know that these diseases are not the same and there are plenty of differences (on the most basic level, COVID-19 is viral and Lyme Disease is bacterial)… But, I’ve been astounded by how many similarities there are. These are the similarities I’ve noticed:

Signs & symptoms don’t show up immediately after you’re infected

  • Coronavirus: Signs and symptoms appear 2-14 days after exposure

  • Lyme Disease: Days, weeks, months, years, decades before signs and symptoms appear…

Signs & Symptoms:

  • Early Signs & Symptoms:

    • Coronavirus: Fever, dry cough, fatigue, shortness of breath/difficulty breathing

    • Lyme disease: Fever, chills, fatigue, headache, muscle and joint pain, swollen lymph nodes, rash, sweats, neck pain

  • Other Signs & Symptoms:

    • Coronavirus: Body aches/muscle pain, lack of appetite, chills, repeated shaking with chills, runny nose, sore throat, headache, dizziness, diarrhea, nausea, vomiting, nasal congestion, loss of smell, loss of taste, chest pain/pressure, confusion, inability to arouse, blue lips, blue face

    • Lyme Disease (not all symptoms are listed): Fever, headaches, sensitivity to light or sound, problems with hearing and vision, memory loss, sleep issues, mood changes, paralysis of one or both sides of the face, heart rhythm problems, sore throat, stiff neck, joint pain, muscle aches, fatigue, areas of tingling or numbness, confusion/cognitive impairment, fainting, poor memory, inability to concentrate, neuropathy (hands, feet, back)

  • Symptoms can range from very mild (=no symptoms at all) to very severe (=death) for both Coronavirus and Lyme Disease

Difficulty getting (accurate) tests

  • Coronavirus: Shortage of tests

  • Lyme Disease: After a 20-year comprehensive review, the mean accuracy of all Lyme test kits is only 59.5%

Precautions for Preventing/Avoiding Disease:

  • Coronavirus:

    • Avoid large events and mass gatherings;

    • Avoid close contact with those who are sick

    • Keep your distance between yourself and others if COVID-19 is spreading throughout community

    • Wash your hands often with soap and water for at least 20 seconds, or use alcohol-based hand sanitizer that contains at least 60% alcohol

    • Cover mouth and nose with elbow or tissue when you cough or sneeze, and discard the used tissue into the trash;

    • Avoid touching your eyes, nose, and mouth;

    • Avoid sharing dishes, glasses, bedding, and other household items if you’re sick;

    • Clean and disinfect high-touch surfaces daily;

    • Stay home from work, school, public transportation, and public areas if you’re sick, unless you’re going to get medical care

  • Lyme Disease:

    • Wear long pants to avoid tick bites

    • Monitor children, pets, and yourself to keep away from ticks

    • Thoroughly inspect body for ticks after being outside

    • Use insect repellants

    • Make the surroundings unfriendly for the ticks to grow (mow grass often, discard fallen leaves, etc.)

Inaccessible Medical Care

  • Coronavirus: Quarantine has forced limited availability to healthcare practitioners

  • Lyme Disease: Often takes a long time, a lot of doctor’s visits, and a lot of suffering in order to formulate the correct medical team

Treatment:

  • Coronavirus: Currently, no antiviral medication is recommended. Treatment is symptom-based

  • Lyme Disease: If you have chronic Lyme Disease, you may always be trying to manage symptoms and reach or remain in remission

We are all United

We can all recognize and appreciate individual differences in how we choose to live our lives. Under normal circumstances, we live our lives at very different paces.

For me, I’m guilty of living life in the fast lane. My days are started with 90 to 120 minutes at the gym, then straight to the office for a full day of work, then, often, straight to the rink to coach hockey practice. This often means I’m out of the house for 16 hours a day. I recognize that everyone has different daily schedules, priorities, requirements, and needs. We’re all fueled by unique activities, hobbies, and ways of filling our “down time”.

However… These are not normal circumstances. During a global pandemic and subsequent quarantine, all circumstances are abnormal. Ninety percent of our individualized fuel that gets us through our days have been altered. As someone who is often out of the house for 16 hours a day… I suddenly have nowhere to go. I’m spending an unfathomable amount of time at home.

Although I would normally feel uncomfortable about spending so much time at home and experience guilt due to clocking so many hours on the couch, it’s easier when I have no other option. And it reminds me — all of our normal routines have been uprooted. It’s comforting to know that we are all united under these abnormal circumstances.

So, if you’re feeling upset about your world being turned upside down, just remember: We’re all in this together! Cherish the unity that this brings, and allow this connection to fuel your daily life.

Changing your Breathing can Change your Life

How many of us have heard, “just focus on your breathing” during times of stress? But, what does that actually mean? If you’re like me, when someone utters those words when I’m having a hard time… Well, those words mean NOTHING. Hopefully this post will give you some breathing practices that you can work on when you’re not stressed, so that you have familiar tools in your toolbox to reach for during more stressful moments.

Breathing techniques are incredibly powerful. The moment we enter this world from the womb, we take our first inhale. The last thing we’ll do when departing from the world will be to take a final exhale. However, what happens in between these breaths is what’s really important. When we’re busy with our normal lives and responding on autopilot all day long, it’s easy to just disregard our nervous system and let it bounce back and forth. Now, today, when you have more time and space away from people, is the time to stop being on autopilot and start taking control over your mind, body, and nervous system. This control starts with the breath.

The benefit of breathing techniques is that they can be done anywhere, anytime. Do your best to get comfortable first (in a chair with your feet on the floor, sit in a seated meditation position, or lie down). You might want to set an intention, or focus on a neutral or positive image as you breathe. Or, you may just want to quiet your mind and embrace the stillness.  There is no right or wrong way to practice these techniques, so just make sure that you leave all judgments behind and proceed with an open, gentle heart.

  • Breathing Technique #1: Square Breathing

    Square breathing (or ‘box breathing’) is a harmonizing technique that balances the sympathetic (fight-flight) response with parasympathetic (rest-digest) response. This is a technique that the Navy Seals implement before they go into a chaotic, stressful mission because it makes the body awake (sympathetic), yet relaxed (parasympathetic). Ah, the importance of balance! This technique can be used anytime you need balance in your life: to calm yourself down when you’re feeling stressed, before you need to respond to a high stress situation, when you’re trying to sleep, when you need to clear your head, when you’re making a big decision, or just when you’re starting or ending your day. To do this technique, follow these steps:

    • To start, slowly exhale all of your air out

    • Gently inhale through your nose to a slow count of 4

    • Hold at the top of the breath for a count of 4

    • Gently exhale through pursed lips (as if you were slowly trying to blow out a candle) for a count of 4

    • At the bottom of the breath, pause and hold for a count of 4

    • Repeat this 4x4 cycle at least 4 times.

  • Breathing Technique #2: Whisky Breathing

    Whereas square breathing is applicable at any time, whisky breathing should be handled with a little more care. As the name suggests, a little bit of whisky now and then is no big deal… But, if you overuse it too much, too often, you’ll get sick or groggy. The same rule applies for whisky breathing. Whisky breathing is very relaxing and strongly activates the parasympathetic (rest-digest) nervous system, so it should primarily be used as a sleeping aid or when we’re highly anxious. During whisky breathing, you’re going to breathe in through your nose and then immediately breathe out, without holding at the top. Complete the following steps:

    • Inhale through your nose for a slow count of 4

    • Exhale through pursed lips for a count of 8

    After 10 rounds of whisky breathing, your heart rate slows, blood pressure drops, and you engage more with your parasympathetic (peaceful, resting) nervous system. This will help you calm down during a state of panic, or help you fall asleep.

The Peace Process

The Peace Process

The Peace Process is a technique that involves spinning a negative to a positive.  Whenever you are feeling any negative emotions about your present circumstances, this is an indication that there is something unhealed from your past.  Often times, when we go through something traumatic, our subconsciousness is unable to process these emotions at the time of the traumatic event.  We put these emotions in a box, lock the box, and put it away on the shelf.  However, these emotions do not stop existing just because we are unable to deal with them at the time.  Instead, they come up unexpectedly when we are triggered by events from our present. 

The Peace Process makes you take the time to feel feelings and track down the source of unprocessed emotions.  By dealing with our past, we can be free to move on and live a happy, healthy life.  The Peace Process is a tool designed to bring peace into areas of pain.  This may be emotionally uncomfortable and challenging, but as soon as you go through the pain, you can then release it and finally, authentically, move on.

How to Practice the Peace Process

  1. When you’re feeling upset or emotional, find a quiet place where you can lay down.

  2. Become aware of your breathing.  Scan your body as you think about your stressor; Find any sources of tension.  If there are multiple areas of tension, focus on one area at a time.  For example, when you think of the source of your current negative emotions, do you feel tension in your stomach or shoulders?  Do you feel a lump in your throat? Are your hands clenched?    

  3. Focus on your breathing.  Breathe into the area of tension, and bring relaxation into this area.  Be as still as possible.  Slow down your breathing by breathing out for longer than you usually do.  Pause before breathing in.  Then, breathe in deeply and slowly, imagining your breath is being sent to the area of tension.  Try to savor each breath, making it last as long as possible.  Do not worry if this is difficult for you, or if you do not feel totally relaxed. 

  4. Tell yourself that you are ready to feel your emotions and understand the present emotional blockage.  Make sure you are ready to embrace whatever emotions come up.  Act like a parent (peacefully, lovingly, and without any fear at all) saying to a child that has just had a nightmare, ‘Tell me all about it, sweetheart.’  By proceeding with kindness and love towards yourself, you are reassuring the frightened parts of yourself that everything is okay now, and you are willing to process old emotions. 

  5. Check in with your physical area of tension again.  Is there any judgement for yourself, the exercise, or your emotions?  Welcome and accept any emotions and judgments that are present. 

  6. Think about the situation that is causing the negative emotion.  Tell yourself that you are safe and open to discovering any emotions from your past that your present-day situation may be triggering.  

  7. Instead of focusing on the situation that initiated the negative emotion, only focus on the physical area of tension in your body.  Keep sending this area love, warmth, and acceptance.  Give this feeling permission to be there by relaxing your body even more.  When we feel negative emotions and stress, it is normal to tense up — This is your body’s way of physically telling us ‘NO’.  You are performing this exercise to let go of this negative emotion, and therefore bring your body back to a relaxed, positive physique without tension.  Do this by continuing to breathe into these emotions, relaxing further, and being open to any old thoughts and feelings that may enter your mind.  

  8. Tell yourself that you are going to count down from ten to one.  When you reach one, your subconscious mind will help you remember, re-experience, or re-feel any memories that are associated with the physical response that your body initiated.  It is completely normal to feel scared to open the box to old traumas or negative memories.  However, not feeling thoughts and feelings is problematic and leads to future blockages.  It takes courage to feel your feelings that were once too painful to process.  Taking the time to feel these past emotions releases them, so that they are no longer locked within your body.  Only then will you be able to return to peace and love yourself.  

  9. When you are ready, breathe deeply and begin to count down from ten to one.  At the count of one, simply notice what you notice.  Do not try to force anything.  Memories may come into your mind in the form of difficult thoughts, challenging feelings, or painful memories.  If this happens, stay with the process.  Continue to take deep breaths, breathing into the area of tension and sending the area love and acceptance.  Do not push these thoughts, feelings, or memories away; Instead, embrace them with curiosity and love.  Honor these feelings, thoughts, and memories and allow them to be present and fully felt.

  10. Refocus on the physical sensation within your body.  Is tension still present?  If it is, continue to breathe into the area, sending love and acceptance with every breath.  You may want to spend some time imagining different versions of yourself at different ages, or think about different memories that you know were difficult from your past.  You may notice that there are some feelings of rejection or blame between you and your younger self.  Do not force the judgement away; Instead, bring these feelings compassion and understanding.  By doing so, you will bring compassion and understanding to all parts of yourself, and you will ultimately change your negative behavioral patterns.  This will allow you to love yourself and your life to the fullest extent.  

  11. Check in with the area of tension again.  You may be surprised to find that the tension has simply melted away, and no longer exists.  Or, if it is still present, that it has lessened significantly.  

  12. Scan your body again.  Begin with your toes, and move all the way up your body to your head.  Are there any other areas that are asking for love and acceptance?  

  13. If you find another area of tension, or if the same area of tension is still present (even if it has decreased), then repeat the process until no more tension remains.

This process can be very emotional, but it is necessary to not push these emotions away.  In order to heal, we must go through the most difficult emotions.  Do not run from or reject emotions as they come; just let them out.  Frequently, tears will gently stream down your face.  Our greatest challenges in life are the source of our greatest gifts.  By spending time feeling into these connections and finally healing from past events, we are able to move forward into a more connected, whole being.  Try to move towards being sincerely grateful for everything that life has had to offer, even in the moments of great pain and tragedy.  When we give our past our blessing, we will call love and peace into our lives.

At other times, we may not locate a deeper source of our negative emotions.  This is okay!  By performing the Peace Process, we are still replacing physical tension (whether it is from a past event or present circumstance) with relaxation, which in itself is therapeutic.  Be gentle with yourself no matter what comes up, without needing the experience to look or feel any certain way.  

It may be useful to record your experiences in a journal afterward.  Once you have gone through the process, you may feel tired, drained, or emotionally raw.  You may be more emotional for a while after first introducing this technique into your life.  However, it is worth persevering and continuing the Peace Process.  Once you have gained some headway, you will feel grounded, alive, whole, and much more open to loving yourself and those around you.

It is completely normal to require several sessions in order to form a deep, loving, and positive relationship with your past self.  It will be most powerful if you designate a small chunk of time every day to repeat this process, even if it is only 10 to 15 minutes.  Small, sustained efforts result in the biggest transformations.  

For more suggestions as to what you can do to keep yourself healthy, you can check out my book, ‘From Passive to POWER: How to Reclaim your Life & Restore your Health’.