Energy-Boosting Herbs for Spring
by Laurie Steelsmith and Alex Steelsmith ©2007
Spring is in the air: everything is new, rising from the earth, being born again. Everywhere, energy is moving from roots into new shoots, reaching for the light. It seems that every living thing is growing, greening, budding, and expanding. But what about you? Is your energy in sync with the season? Are you, too, brimming with new vitality? Is the life force regenerating itself within your body?
Since ancient times, Chinese medicine has linked springtime with upward movement and growth in the body. In order to have enough Qi, or energy, for growth and transformation, it is said that your "kidney Qi"≠≠which can be thought of as the source of all the Qi in your body, and is closely associated with your adrenal glands≠≠needs to be strong and flourish. To this end, certain herbs have been utilized by Chinese medicine practitioners for thousands of years. These herbs can fortify your kidney Qi and assist you with the transition from your winter hibernation into the glory and light of spring. By working specifically on the adrenal glands, they can play important roles in your immunity, quality of life, and ability to adapt to stress.
The following are three of the most prized herbal remedies for supporting the adrenal glands, seen from the perspectives of both Eastern and Western medicine. (This is a brief overview; you can learn more about these remedies in my book Natural Choices for Women's Health; How the Secrets of Natural and Chinese Medicine Can Create a Lifetime of Wellness.) For centuries, people have used these herbs for balancing, strengthening, and tonifying the body on a deep, fundamental level, and for restoring health. You, too, can use them to reinvigorate yourself and put your energy in tune with the arrival of springtime.
Reishi mushroom, also known as Ganoderma, has been used for at least 2,000 years in Chinese medicine. Highly regarded for its capacity to prevent aging, increase Qi, and prolong life, its virtues were extolled in the classic early Chinese herbal medicine text known as the Shen Nung Ben Cao Jing. In ancient times it was used by Taoist monks and Chinese royalty; depictions of reishi mushroom appeared on the Emperor's robes, on garments and silk tapestries, and on many works of art. It has been known since time immemorial in Chinese culture as both the "mushroom of immortality" and the "herb of good fortune."
Modern research has confirmed that reishi mushroom possesses a wealth of beneficial active constituents. It contains polysaccharides such as beta-glucan, which has been found to enhance the immune system's ability to prevent and fight infections, and may also have anti-tumor properties. Reishi mushroom has dualistic effects that can be used to create balance in the body. For instance, it not only activates the immune system but can also decrease allergic hypersensitivity (which can be a sign of an over-reactive immune system).
Another compound found in reishi mushroom, oxygenated sterols, can have positive effects on the cardiovascular system by decreasing cholesterol while lowering unfavorable LDL cholesterol. Reishi mushroom can also be helpful in treating early stage Type 2 diabetes; it contains ganoderic acids that have potent antioxidant properties (which are especially beneficial for people who have diabetes), can enhance the liver's ability to metabolize glucose, and can also increase the ability of the tissues to use glucose.
Reishi mushroom is often prescribed to patients who suffer from conditions that include adrenal fatigue, frequent colds and flus, allergies, asthma, autoimmune conditions, and chronic fatigue syndrome≠≠conditions which, from a Chinese medicine perspective, all point to deficiencies in kidney Qi.
Siberian ginseng, also known as Eleutherococcus senticosus, has long been used in Chinese medicine to restore and replenish energy. It is highly valued for its ability to improve the body's physical and mental endurance, increase longevity, enhance overall health, and strengthen kidney Qi.
In recent years, research has made it clear that Siberian ginseng can increase energy without producing the sensation of being on a stimulant like caffeine. A study published in Phytotherapy Research found that even a single dose of Siberian ginseng increased mental performance and physical working capacity. It can also boost long-term immunity; the herb has been found to raise white blood cell count and promote antibody formation. In addition, it can enhance the body's ability to cope with stress and fatigue.
Siberian ginseng has been shown to have a number of other health benefits as well. Another study published in Phytotherapy Research found that people who took Siberian ginseng for one month had improvements in their levels of total cholesterol, LDL cholesterol, triglycerides, and glucose. The participants in the study also showed increases in their lungs' ability to absorb and efficiently use oxygen.
A very safe herb, Siberian ginseng has proven in numerous studies to have very few undesirable side effects. However, it should not be used by people with uncontrolled high blood pressure, or those who are taking the pharmaceutical drug digoxin or barbiturates. Some people have reported experiencing insomnia if the herb is taken too close to bedtime, or mild diarrhea if too much is taken at once.
Panax ginseng, also known as Chinese, Asian, or Korean ginseng, is legendary for its ability to recharge energy, strengthen the body, and help it adapt to stress. This herb was considered so precious in ancient China that at times no one but the Emperor was allowed to collect it. Panax ginseng is used to nourish kidney Qi, and boost physical and mental vitality in the young and the old alike. Its other traditional uses include balancing Qi, generating fluids, enhancing libido, and calming the spirit.
Western science backs up what has long been known in the East: if you are feeling lethargic, Panax ginseng can give you energy. It has been taken by athletes throughout the world; a study published in the International Journal of Sport Nutrition found that ingestion of the herb improved athletic performance. Panax ginseng has also been shown to increase lung capacity in some individuals; a study published in 2002 found that it improved pulmonary function and exercise capacity in patients with chronic obstructive pulmonary disease. The compounds in Panax ginseng do not have a stimulating effect, like caffeine≠≠yet they are able to increase physical and mental efficiency, much as Siberian ginseng does.
A number of studies indicate that Panax ginseng has antioxidant properties and can protect nerve cells from inflammation and free radical damage, and the herb may be important in helping to prevent the progression of neurological conditions such as Alzheimer's disease. It may also help people healing from burns or wounds; a study published in Pharmaceutical Research suggests that compounds in Panax ginseng can enhance tissue regeneration.
If you take Panax ginseng, a few precautions should be heeded. The herb can thin the blood, so it should be used with extra care by people who are on blood-thinning medications such as Coumadin, or drugs that tend to cause bleeding such as non-steroidal anti-inflammatories (e.g., Aleve, Motrin, or Indocin). Panax ginseng can also lower blood sugar, so if you are diabetic refrain from using it with insulin and monitor your blood sugar closely (to prevent it from dropping too low) if you are taking other diabetic drugs. Avoid taking Panax ginseng if you have hypertension, or if you are pregnant or lactating. Excessive intake of the herb could lead to headaches, insomnia, heart palpitations, or high blood pressure.
From the perspective of Chinese medicine, Panax ginseng should not be taken by anyone with symptoms of insomnia, a flushed face, feelings of warmth at the hands and feet, or excessive heat. For instance, a woman who suffers from unrelenting hot flashes and night sweats associated with menopause would be best to avoid taking the herb.
Finally, note that higher than acceptable amounts of pesticides have been found in some Panax ginseng products. If you take Panax ginseng, be sure to choose products only from reputable companies.
Dr. Laurie Steelsmith and Alex Steelsmith are the authors of Natural Choices for Women's Health; How the Secrets of Natural and Chinese Medicine Can Create a Lifetime of Wellness (Random House/Crown). Laurie has appeared on numerous television programs including CNN, Fox and NBC News San Diego, and in national publications including Woman's World, Self, and Better Nutrition. A licensed Naturopathic Physician and acupuncturist, she has had a busy practice in Honolulu since 1993. She can be reached at www.DrSteelsmith.com. Alex has authored or co-authored more than 150 articles on healthy living that have appeared in Nature & Health Magazine, Healthy Living Today, The Honolulu Advertiser, Hawaii Health Guide, and numerous other publications.
"Yoga is Evil" A Healthy Approach to Stretching
by Archie Underwood
I once took a class from an instructor at one of the local massage schools in San Diego. John Economos has this interesting Zen master approach to teaching, which to some can come off as him simply being rude and arrogant. But by taking a closer look I found there to be an underlying message he's going for, or at the very least he wants to stimulate a unique dialogue.
The first day of class he decides to hit us with a shocking phrase to the holistic practitioners in attendance, "Yoga is evil." The bewildered faces of the people around me were amusing, but I admit I was a little taken aback too. Since I knew something about Economos' extensive training in therapeutic bodywork and movement education I decided to approach him, to probe a little deeper into his intentions. After all, I had been through my share of bad Yoga classes and therefore I was a little intrigued. His response was that many Yoga classes are taught incorrectly and can actually be damaging; a notion that resonated with my experience.
Since the Yoga boom started to catch on in the states we have seen many classes offered in new and interesting places. Something that was once considered a fringe practice in the U.S has become mainstream in recent years. While this integration into the collective consciousness is a welcomed shift, it has unfortunately diluted the true intention. Originating as a spiritual practice in India, Yoga is a lifestyle that one chooses to accept. The asana meditation that many gyms and spas teach as an aerobic stretching technique is only one part of a holistic approach to uniting the higher and lower self. There are really eight "limbs" of Yoga, the asana practice being only one of them. A true Yogi embodies a lifestyle that respects all and deepens his or her relationship to the world through service.
Sometimes I feel a little odd when people ask if I "do" Yoga; it's comparable to asking if I "do" art. Yoga is something one becomes, not something one does. Of course I know what they mean. No, I don't go to a class to stretch every morning for a set length of time. Although I think stretching is an important practice that should be done on a regular basis to maintain flexibility. This is especially true for those of us who are active. Most exercise shortens connective tissues that need length to stay flexible and healthy. Granted, this should be done with some awareness of what needs length and how to find a comfortable way to stretch that doesn't strain those tissues.
Now, stretching isn't everything. Dr. Rolf, who developed Structural Integration, believed that connective tissue is in its most vital and natural state when balanced by being neither too loose nor too tight. A simplified version of this would be looking at a basic hinge joint. If there is too much tension on one side of the joint it will lose flexibility when trying to swing in the opposite direction. A joint in this position over time can cause undue wear on the structures designed to protect, support and cushion the bones where they meet. This includes connective tissues such as cartilage, intervertebral disks, bursa and many other vital components of our articular system. When that structure is aligned appropriately in gravity, movement becomes less of a burden and much freer. Posture also plays a huge role in this and excessive tension can certainly misalign the whole structure as well as individual joints.
A basic stretch I want to review here is one that most people can use. For one reason or another many of my clients have problems due to excessively tight hamstrings. This can manifest as tension and/or pain locally at the back of the thigh beneath the buttocks and it is commonly implicated in lower back problems. To stretch the hamstrings we are going to approach them one at a time starting with the left side. First tune into your breath; deep, relaxed and full breathing helps oxygenate your tissues. Focusing the breath on each area you are stretching makes the stretch much more effective. Sit on the ground, preferably on carpet or a Yoga mat on hard flooring, and extend your left leg. Your right leg is going to rest comfortably on the floor on its side bent at your hip and with that knee bent at about a 90-degree angle. Now, extend your left heel by slightly flexing your foot. You may feel a slight stretch in the back of your calf.
Next, I'd like for you to start by bending forward at your hips. A common way people do this stretch incorrectly is by reaching forward to the toes with their hands. Remember we are seeking to lengthen the back of your leg, arching forward and stretching out the torso doesn't achieve this end. We want to focus on bending at the hips and keeping your spine erect, thereby sending your sitbones back and away from the heel that is extended forward. Now find a comfortable place where you feel slight resistance that is neither painful nor strenuous. If you can touch your toes without straining that's great, but this isn't necessarily the end goal. Rest in this place of resistance for a while, at least 90 seconds. Since there are three separate muscles in the hamstrings see if you can progress through each one. When one releases, go a little deeper into the stretch, again finding resistance and not straining to push yourself past it. Just relax. Breathe. When you are ready to come out of the stretch, slowly backtrack through these steps and repeat on the other leg.
Yogic asanas are powerful techniques and with the proper approach can be gateways to better health, both mentally and physically. Keeping our bodies in balance is a lifetime study resulting in improved vitality and longevity. I hope to enhance your perception by sharing this holistic vision that perhaps Yogis, Dr. Rolf and John Economos can all agree upon. The key is to listen to your body, breathe, and let your mind get out of the way.
Archie Underwood, BA, HHP is a Rolf Practitioner of Structural Integration. He has an office and teaches in San Diego, CA. You can reach him at www.rolfsi.com or by phone at 619/861-3232.