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The Placebo Effect

By Gabriela Pierre, L.Ac.

We’ve all heard the term mind over matter.

Generally, mind is understood to be synonymous with willpower in this motivational mantra. But what if we expanded the definition to encompass a wider meaning that not only includes our indomitable spirit but also our physical brain? If you have ever wondered how powerful an effect our minds have on our health and state of well-being, you are seeking to understand the very real and very elusive phenomenon that controlled scientific studies have disparagingly labeled as placebo effects.

While it may be challenging to tease out and quantify mathematically, placebo plays an important role in our health care experience. That experience begins the moment a patient interacts with a health care provider, however brief that encounter may be. What is said and how that information is communicated to the patient are key variables that can directly affect a patient’s prognosis. Factors such as time spent with a patient, bedside manner, warmth, empathy, physical reassurement and the communication of positive or negative expectations all play significant roles in health outcomes. [1]

This is especially true for patients with chronic illness who rely on ongoing care to manage their conditions. We have entered a new era of healthcare that is increasingly more integrative and addresses the inseverable connection between the mind and body. Mind-body medicine no longer exclusively resides in the realm of alternative and complementary medicine. Hard science has finally giving credence to the practice of mind-body medicine. Thanks to discoveries about pain control and stress management attributed to the placebo effect, the role of the mind as it relates to health and disease prognosis is once again entering Western health care full steam ahead. [2]

Unfortunately, the concept of placebo has gained a bad rap in the field of medicine since it became a codified standard in clinical trials. Having no pharmacological effect, placebo is most often used in clinical trials as a control for testing therapeutic interventions or pharmacological agents with known biological effects against fake or sham treatments. It wasn’t until more recently that some researchers have started to take a closer, more serious look at the placebo effect and have made a compelling case that there might also be a biological basis for the real effects produced by placebo controls on research participants.

It turns out that historically, clinical trials have greatly underestimated the real physiological implications that a person’s expectations of treatment have on treatment outcomes. In other words, our psychology is a powerful modulator of our physiology. Our perceptions and expectations have the power to quite literally activate different areas of our brains and trigger the release of various endogenous substances including endorphins, serotonin and opioids that can provide significant pain relief and elevate our mood. If you believe that a treatment will work, or conversely, that it won’t work, there is a good chance that you will be right either way. [3] The notion that we can distinctly separate our psychology from our biology is nothing short of impossible. We’ve come a long way from the Cartesian aphorism, I think, therefore I am to now assert that what we think can determine just how we are.

More than just a mystic self-fulfilling prophecy linking belief to behavior, some of us are biologically primed to respond to placebo. Preliminary research indicates that certain individuals with higher levels of dopamine are more likely to respond to placebo. [4] While we don’t fully understand which pain and pleasure pathways are activated and to what extent via the placebo effect, a strong case can be made for the effect placebo has in regulating various physiological processes including pain, mood, appetite, and memory. Research studies have shown that placebo may also have an effect on serotonin levels as well as our endocannabinoid system. [5] In fact, placebo can induce pain suppression in the body with an estimated analgesic effect equal to or greater than morphine. [6]

As physicians, caregivers, and patients alike, we cannot afford to underestimate the role our mental, emotional, social, and spiritual well-being affects our health down to the cellular level nor can we deny the importance of the patient-provider relationship in achieving desired health outcomes. Better understanding and implementation of the placebo effect has the potential to revolutionize medicine and change the way we deliver health care. Mind-body medicine that is practiced as a ritual of compassionate care can be the new gold standard of healthcare, ultimately giving patients their best chance at optimal health outcomes and longevity.

Note: The placebo effect imparts its benefits in addition to the non-placebo effects inherent to each type of medical intervention. If you’re interested in reading about acupuncture research that has been placebo-controlled, or some of the proposed non-placebo mechanisms of action for acupuncture, check out the links below:

Research

Electro-Acupuncture and IVF: https://www.ncbi.nlm.nih.gov/pubmed/21862001
Acupuncture and depression: https://www.ncbi.nlm.nih.gov/pubmed/27400468
Acupuncture and chronic low back pain: https://www.ncbi.nlm.nih.gov/pubmed/23026870
Acupuncture and migraines: https://www.ncbi.nlm.nih.gov/pubmed/27351677
Acupuncture and pediatric tonsillectomy pain: https://www.ncbi.nlm.nih.gov/pubmed/25851423
Acupuncture analgesia: https://www.ncbi.nlm.nih.gov/pubmed/24949296
Acupuncture and chronic pain: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4036643/
Acupuncture, women’s health, mechanisms of action: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3962314/
Acupuncture, mechanisms of action: https://www.ncbi.nlm.nih.gov/pubmed/11388686

Footnotes

1. Kaptchuk TJ, Kelley JM, Conboy LA, et al. (2008). Components of placebo effect: randomised controlled trial in patients with irritable bowel syndrome. BMJ. 336(7651): 999-1003.
2. https://report.nih.gov/nihfactsheets/viewfactsheet.aspx?csid=102
3. Wells, R. E. (2012, March). To Tell the Truth, the Whole Truth, May Do Patients Harm: The Problem of the Nocebo Effect for Informed Consent. Am J Bioeth,12(3), 22-29.
4. Coeliac L., Klinger R. Flor H. Bingel U. (2013). Placebo analgesia: psychological and neurobiological mechanisms. Pain. 154(4), 511-4.
5. Hall, K. T., & Loscalzo, J. (2015, May). Genetics and the placebo effect: The placebome. Trends in Molecular Medicine, 21(5), 285-294.
6. Hall, K. T., & Loscalzo, J. (2015, May). Genetics and the placebo effect: The placebome. Trends in Molecular Medicine, 21(5), 285-294.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Acupuncture, Author: Gabriela Pierre, Orthopedics & Pain Management, Placebo Effect Tagged With: East Bay acupuncture, Gabriela Pierre, orthopedics, pain management, placebo controls, Placebo Effect, The Placebo Effect

Herbal Protocol for Cold & Flu Prevention

By Sean Michael Hall, L.Ac.

Herbal Protocol for Cold & Flu PreventionThere are two herbal formulas that have been used for centuries in Traditional Chinese Medicine (TCM) to prevent colds, flus and other viral and bacterial infections.

One formula, Jade Screen (Yu Ping Feng San), is best taken preemptively on a daily basis for a month or two near the beginning of cold & flu season, as well as during times of higher stress.

The other, Lonicera & Forsythia Formula (Yin Qiao San), is taken at the very first signs of cold or flu. If taken early enough, it can often prevent the full expression of the flu or cold.

1. Jade Screen Formula (Yu Ping Feng San)

Overview: This is a very simple formula containing only 3 herbs, astragalus (huang qi), atractylodes (bai zhu) and siler (fang feng). From a TCM perspective it supplements the qi and secures the exterior, which in biomedical terms means it has adaptogenic and immune system strengthening effects. The majority of the formula is comprised of astragalus, with atractylodes and siler supporting and balancing its actions, and it is the astragalus that has been most thoroughly researched for its immune system activating and anti-viral effects.

Form: The formula can be taken in either granule or tablet form. The granule form is less expensive and allows me to modify the formula to meet your specific needs. The down side is that some people have a harder time remembering to take the granule form, as it must be stirred into warm water to drink. The tablets are slightly more convenient, but the formula can’t be modified, and it is more expensive.

Instructions/Dosage: This formula should be taken for a month or two near the beginning of cold & flu season if you get sick occasionally, and throughout the cold & flu season if you get sick regularly. If you’re feeling run down, taking numerous flights, or otherwise at risk, I recommend taking it for an additional week or two around that time. Tablets should be taken twice a day, 5 tablets each dose. Granules should be taken twice a day, and depending on need, either 1 or 2 teaspoons each dose.

2. Lonicera & Forsythia Formula (Yin Qiao San)

Overview: TCM offers dozens of herbal formulas to take in the early stage of a cold or flu, and many others to manage the symptoms if a cold or flu fully takes root. I recommend bypassing that complexity and keeping a modified form of Yin Qiao San on hand. Time is of the essence, and the sooner you take this formula after you experience the first symptoms of cough, sore or scratchy throat, chills or body flush, body aches or congestion, the more likely it will work to fight off the illness. From a TCM perspective, the formula releases the exterior, clears wind-heat and reduces toxicity. From a biomedical perspective, this formula has anti-viral, anti-bacterial and diaphoretic properties.

Form: Though the granules offer a stronger, less expensive dose, I generally recommend taking this in tablet form, so that the first dose can be taken as soon as the first symptoms show. Tablets should be kept in your car, purse, and/or desk drawer at work, to make sure they are easily and quickly accessible. If you happen to see me in that very early stage, let me know and I can prepare an herbal granule formula that will be modified to more specifically address your specific symptoms. Otherwise, the tablet form I recommend is a product by Health Concerns called Cold Away, which is Yin Qiao San with the addition of other anti-viral and bacterial herbs such as da qing ye and ban lan gen.

Instructions/Dosage:

For Cold Away tablets, take 5 tablets four times a day, about every four hours. For granules, take 1 teaspoon four times a day. Take either form for 3 days at the most, or until symptoms have been absent for 24 hours.

To stay healthy this season, contact me now to arrange purchase of Jade Screen to take for 1 or 2 months to strengthen your immune system and prevent colds & flus, and modified Yin Qiao San to take if you feel like you might be getting sick to ward off the illness. This power duo, along with my cold & flu season lifestyle recommendations, will help you stay cold & flu free this season.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Cold & Flu Prevention, Herbal Medicine, Traditional Chinese Medicine Tagged With: Chinese Medicine, cold away, cold preventation, East Bay acupuncture, flu preventation, herbal medicine, Jade Screen Formula, Lonicera & Forsythia Formula, Yin Qiao San, Yu Ping Feng San

How Not To Get Sick This Season

By Sean Michael Hall, L.Ac.

We are well in the midst of cold and flu season. Read on for 9 well-researched, scientifically-sound tips to keep you healthy in the months to come.

1. Prioritize sleep.

Aim for 7 to 9 hours every night. Researchers at Carnegie Mellon University had 153 healthy men and women track their sleep duration over a 14-day period. Participants with less than 7 hours of sleep were 2.94 times more likely to get sick than those with 8 or more hours of sleep.

Source:
http://www.ncbi.nlm.nih.gov/pubmed/19139325

2. Get plenty of exercise, but be moderate with intensity and duration.

Prolonged, intense exercise can actually weaken the immune system. For those not acclimated to endurance events, starting training for a marathon or other endurance event is not recommended during cold and flu season, as the immune system is put under considerable strain each time distance or duration is increased. Research published in the Journal of Athletic Training reports “diminished neutrophil function in athletes during periods of intense and heavy training… and risk of upper respiratory tract infection is elevated.”

Studies also show that moderate, regular exercise has a strong beneficial effect on immune health. Research on exact duration, frequency and intensity is lacking, but activities I recommend are:

  • Gentle cardio, like Walking, for 45-60 minutes a day
  • More intense cardio like Running, Swimming, Biking, or Elliptical for 30-40 minutes, 3-5 days a week
  • High-Intensity Interval Training (HIIT), like Tabata sprints with strength training, 3 days a week
  • Gentle to moderate intensity Yoga, Tai Chi, Qi Gong, or Pilates daily, or if it’s more vigorous Vinyasa Yoga, Bikram Yoga or Daily Method, limit it to 3-5 times a week.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/16558471
http://www.ncbi.nlm.nih.gov/pubmed/16906627

3. Wash your hands frequently.

And don’t touch your eyes or nose unless you’ve just washed your hands. Cold and flu viruses are more effectively passed through manual not aerosol transmission, and hand washing is the best way to prevent manual transmission. Both alcohol-based hand sanitizers and soap and water work, but soap and water is the gold standard. Research published in the journal Clinical Infectious Diseases showed that soap and water removed more virus than three alcohol-based hand sanitizers, when hands were rubbed vigorously for 15 or more seconds under warm water.

Source:
http://www.ncbi.nlm.nih.gov/pubmed/19115974

4. Reduce stress.

Psychological stress is clearly associated with an increased risk of acute infectious diseases. Many factors in our lives make avoiding stress unrealistic. Still, there are things we can all do to make fun, relaxation, and quality time with family and friends more of a priority in our lives.

Source:
http://www.ncbi.nlm.nih.gov/pubmed/1713648

5. Eat plenty of healthy bacteria.

Take a probiotic supplement; or even better, eat high-quality, naturally fermented foods daily. Some of my favorites are yogurt (full-fat, sugar-free), kefir, raw sauerkraut, kimchi, and kombucha. Dr. Maydani, a researcher at Tufts University says, “The gut is the largest immune organ in the body, accounting for 25% of the immune cells in the body that provide 50% of the body’s immune response.

There are more than 400 species of bacteria residing in the gut, and they have symbiotic relationships with your body.” It’s unclear exactly how these friendly bacteria support our immune system, but a number of studies have shown that use of probiotic supplements decrease frequency of acute respiratory illnesses.

Source:
http://www.ncbi.nlm.nih.gov/pubmed/16054520

6. Have your Vitamin D levels checked.

A growing body of evidence now links adequate levels of Vitamin D to a reduction in frequency of acute respiratory infections. I prefer to keep my levels high through moderate exposure to sunlight, eating liver, eggs and full-fat dairy, and by taking a high-quality cod liver oil supplement. If your levels are considerably low however, a Vitamin D supplement is recommended.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/22289742
http://www.ncbi.nlm.nih.gov/pubmed/23007057
http://www.ncbi.nlm.nih.gov/pubmed/22908115

7. Drink green tea.

If you’re not sensitive to caffeine, drink lots of green tea during the first half of the day. Polyphenols, like EGCG, found in green tea have an extremely beneficial immune-modulating effect. In addition to green tea’s many other health benefits, research shows that it has a specific anti-viral effect on the influenza virus.

Make sure to use high-quality loose-leaf tea. A study published by the US Department of Agriculture (USDA) in 2007 analyzed close to 400 foods for their EGCG content. They found that loose leaf, freshly brewed green tea had 180mg of EGCG. Decaffeinated green tea had 60mg, flavored green tea had only 45mg, and bottled green tea had a mere 9mg of EGCG.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/16137775
http://www.nal.usda.gov/fnic/foodcomp/Data/Flav/Flav02-1.pdf

8. Eat your “superfoods”.

Add lots of immune-enhancing and inflammation-reducing foods to your meals. Especially useful are maitake and shiitake mushrooms; oregano, basil, parsley and other culinary herbs; garlic, ginger, turmeric, onion, and cayenne pepper; cruciferous vegetables, and berries. Make sure that every meal is loaded with as many of the above foods as possible.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/11697022
http://www.ncbi.nlm.nih.gov/pubmed/20461582
http://www.ncbi.nlm.nih.gov/pubmed/15052959
Fuhrman J. Super Immunity. HarperCollins, 2011.

9. Reduce your intake of sugar and refined carbohydrates.

I have to admit… I have a sweet tooth! Made especially difficult by the fact that cooking scones, cookies and pumpkin pie is so much fun. I still believe a treat now and then is good for the soul, but all things in moderation.

Sugar, most other sweeteners, and refined carbohydrates like flour products and white rice, have a long list of documented, harmful effects on our health. Add to the list immunosuppression, as shown by a number of in vitro studies. Human studies are lacking, but when they’re eventually done, I think I can predict the results.

Sources:
http://www.ncbi.nlm.nih.gov/pubmed/22390383
http://ajcn.nutrition.org/content/26/11/1180.abstract
Taubes G. Good Calories, Bad Calories. Random House, 2007.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Cold & Flu Prevention Tagged With: cold, East Bay acupuncture, flu, immune system, moderate exercise, natural health, prevent flu, reduce stress, sleep, stay healthy

It’s Time for a Spring Cleanse!

By Sean Michael Hall, L.Ac.

Spring is here. Time for a Spring Cleanse!!!

Spring is the perfect time of year to aid the body, and especially the liver, in cleansing and detoxification. The cleanse I recommend is very simple and consists of eating a stimulant-free, sugar-free, flour-free, whole foods diet for 10 days.

The addition of a liver cleansing drink each morning draws out toxins from the body, and an herbal tea taken throughout the day helps to support the liver and the rest of the body in this process. Happy cleansing!

Foods to Avoid:

  1. Alcohol
  2. Stimulants (coffee, tea, yerba mate, chocolate)
    • If you’re a heavy coffee drinker, drinking 1 or 2 cups of green tea a day the first few days instead is okay
  3. Sweeteners (sugar, corn syrup, agave, honey, maple syrup)
  4. Artificial sweeteners, colors, preservatives, and additives
    • Avoid packaged and refined foods completely.
  5. Dairy, eggs, and processed meats like sausage and salami
    • Processed meats contain nitrates, other additives and higher fat content that makes cleansing difficult.
    • Small amounts of natural, lean meats are encouraged, as the protein helps the liver in its detoxification and elimination of toxins.
    • I recommend avoiding dairy and eggs for the 10-day period, because they are common allergenic foods. Many people have developed sub-clinical food sensitivities to these foods that inhibit the detoxification process.
  6. Wheat and other flour products
    • Many people also have sub-clinical food sensitivities to wheat, gluten and yeast, all of which are found in flour products. Simply eliminating these foods helps many to feel better.

In case it wasn’t clear, avoiding the above foods means no pastries, chocolate, sodas, sweetened drinks, prepared, frozen and canned foods, potato chips, and other similarly processed and refined foods.

Foods to Eat:

Everything else! But best to find organic, fresh, local and in season foods. Your local farmer’s market is a GREAT source for these foods. Here is a partial list:

  1. Water
    • Drink lots of spring or filtered water, adding a touch of lemon or lime will help with detoxification.
  2. Vegetables
    • Eat lots of organic, fresh vegetables
    • Be sure to eat at least 1 large, meal-sized salad a day
    • Fresh vegetable juicing is highly recommended. Try a blend of cucumber, fennel, carrot, parsley and apple, or any others you can think of
  3. Fruit
    • Eat lots of organic, in season, fresh fruit.
    • Eat at least 1 or 2 apples a day, as the pectin in apples has a particularly cleansing effect
    • Sweet potatoes, yams, squash and other starchy vegetables like beets and parsnips
  4. Grains like rice, oats, quinoa, millet, barley
    • Brown rice is better than white during a cleanse, as the increased amount of fiber helps to cleanse the GI tract
  5. Meats like lean cuts of high quality chicken, beef, pork, buffalo, lamb
  6. Fish
    • Especially fish low on the food chain like salmon, mackeral, and sardines.
    • Best to avoid tuna, swordfish, shellfish and shrimp as they can accumulate toxins.
  7. Legumes like black beans, lentils, and mung beans
  8. Fresh, raw seeds and nuts
    • Best to avoid peanuts and roasted, salted and flavored nuts.
  9. Natural condiments and flavoring ingredients like: sea salt, pepper, spices, herbs, olive oil, coconut oil, sesame oil, vinegars, lemon juice, etc.
  10. Fermented foods like: saurkrauts, kombucha, umeboshi plums, etc.

The Morning Liver Cleanse*:

  1. Mix any fresh-squeezed citrus juices together to make 1 cup of liquid. Orange and grapefruit are great, but be sure to mix in some lemon and/or lime. The more sour the final mix is, the more cleansing. This mixture can be diluted with water if needed.
  2. Add 1-2 cloves freshly crushed and chopped garlic, plus 1 tsp. of freshly grated ginger
  3. Add 1 Tbsp. high quality, olive oil
  4. Mix and drink each morning. Follow with 1 or 2 cups of the liver detox tea described below

*taken from Christopher Hobb’s book “Foundations of Health”

Liver Detox Tea (parts by volume)

Ingredients*:

  • Burdock Root – 1 part
  • Dandelion Root – 1 part
  • Yellow Dock Root – 1/2 part
  • Oregon Grape Root – 1/2 part
  • Sarsaparilla Root – 1/2 part
  • Fennel Seed – 1/4 part
  • Fenugreek Seed – 1/4 part
  • Nettle Leaf – 1 part
  • Peppermint or Spearmint – 1 part

Directions:

  1. Simmer 1 part herbs (Burdock through Fenugreek) in 6 parts water, covered, for 20 minutes
  2. Turn off heat, add Nettles and Mint, then let steep for an additional 10 minutes
  3. Strain herbs and refrigerate. I usually make enough for 2-3 days each batch
  4. Drink 3-6 cups, hot or cold, throughout the day

*These herbs can be found locally at Lhasa Kharnak herbs (2482 Telegraph Ave, 510 548-0380) or at most Whole Foods locations.

An Optional, Integrated 3 Day Juice Fast

If you feel ready to do a stronger cleanse, and if you have the space in your life to do so, I recommend integrating this 3 day juice fast into the cleanse. Days 1 to 3 of the cleanse are exactly the same. On Day 4 however, eliminate all meats and starchy foods like potatoes and white rice. On Days 5-7 eliminate all solid foods except for fresh vegetable and fruit juices. On Day 8, break the fast with a salad, then slowly, over the course of the day, add in any other foods from the list above, except for meats and starchy foods. Days 9 and 10 are exactly the same as the cleanse described above. Be sure to continue the liver cleanse drink each morning, and the liver detox tea throughout the day for each of the 10 days.

Juicing yourself is the best method. I particularly enjoy juicing combinations of beet, carrot, celery, cucumber, apple, parsley or any other greens, fennel, purple cabbage and radishes. Very small amounts of ginger or garlic can also be tasty. Choose 3 or 4 from the list, making sure that at least 1 or 2 are sweet, like apple or beet, and add small amounts of these. Get creative!

Additional Recommendations:

  1. I also recommend going off all vitamins, supplements, fish oils and herbs for the 10 days of your cleanse. Your liver works hard to break these things down, so unless your supplements are doctor prescribed I would recommend taking a 10 day break.
  2. Moderate, daily exercise for the 10 days of the cleanse is recommended. Yoga is especially detoxifying and comes highly recommended. Please be mindful though, and listen to your body. If you are feeling shaky or fatigued, honor your body and rest. There may be days when exercise doesn’t feel appropriate and that is okay.
  3. A dry-brush massage, followed by a sauna or steam will greatly aid elimination of toxins through the skin. I recommend doing this a minimum of 3 times throughout the 10 day period. Natural bristle brushes for the skin can be found at most natural food stores. Use small circular motions over the entire body, then rinse and follow with some sort of sweating therapy.
  4. Cleansing, detoxifying and fasting can be a very cathartic experience. Setting aside 15-20 minutes each day for meditation or breathing practice can be very helpful in bringing awareness to this process. As we cleanse our physical bodies, a cleansing also happens emotionally and psychically. Please give yourself plenty of time and space for rest and introspection to honor and support this process.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Author: Sean Michael Hall, Detoxification, Herbal Medicine, Nutrition Tagged With: Chinese Medicine, detox tea, detoxification, East Bay acupuncture, juice fast, liver cleanse, liver cleansing, liver detox tea, spring cleanse

Ashwagandha-Goji-Oats…Nighttime Bliss!

By Sean Michael Hall, L.Ac.

Generally speaking, it is true that we don’t want to go to sleep with a full belly. However, for those that feel ungrounded in the evening, or have a propensity towards restless nights, the right food in moderation, a half-hour or hour before bed can really help. This recipe won’t be right for everyone, but for the yin-deficient, vata-disturbed types out there, it can really do the trick! And it only takes 5 minutes. Quick and easy.

Introducing, my favorite late-night recipe: Ashwagandha-Goji-Oats

Ingredients:

  1. Quick-cut baby oats
  2. Ashwagandha powder (found online, at my clinic, or other herb shops)
  3. Goji Berries (organic ones now in bulk at Whole Foods!)
  4. Spices (cardamom, cinnamon, ginger, fennel powder, others? – choose 1-3, be creative!)
  5. Celtic sea salt (to taste)
  6. Honey (find the raw, unfiltered, really dark kind!! yum)
  7. Whole milk (grass-fed, raw – Clarevale Farms or Organic Pastures), or Almond milk
  8. Optional: black sesame seeds or walnuts

Directions:

  1. Simmer 1 cup quick-cut baby oats, 1 tsp Ashwagandha, spices, goji berries, and salt in 3 cups water for a few minutes. The amount of water may need to be adjusted for the right consistency. Don’t get hung up on amounts… be creative!
  2. Add honey and milk to taste
  3. Eat and Enjoy…
  4. Sleep like a baby!

This food is medicine.

From a Chinese medicine perspective, it nourishes Kidney and Liver Yin, and from an Ayurvedic perspective it reduces Vata. From a biomedical perspective the oats have a mild sedative effect, and the goji berries and ashwagandha are potent adaptogens, meaning (in part) they support and regulate adrenal function.

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East Bay Acupuncture: Sean Michal Hall, East Bay Acupuncturist · Filed Under: Adaptogenic Herbs, Author: Sean Michael Hall, Nutrition, Recipes Tagged With: adrenal function, Ashwagandha, Ayurvedic, Chinese Medicine, East Bay acupuncture, Goji, kidney, liver, natural medicine

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