Month: January 2024

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Lower Back Pain

If you’re getting older (and who isn’t), you’re probably going to experience lower back pain at some point. 75 – 85% of Americans do. [1] Bones become thinner with age, and connective tissues experience wear and tear. The structures of your spine will also warp to adapt to the physical loads of your daily life, causing disc bulges, disc space narrowing (or disc height loss), and disc dehydration. Your spine is a delicate weave of 31 paired spinal nerves and 33 interlocking vertebrae extending all the way from your neck to your tailbone. It’s vulnerable. All kinds of things can go wrong here.

But what has always fascinated me about back problems, or even about pain in general, is the inconsistency of the correlation between tissue damage and felt pain. There isn’t always an obvious cause. Doctors cannot predict who will suffer pain and who won’t. Scans often show nothing amiss.

When it comes to lower back pain, disc degeneration or disc slippage are often blamed for the pain people feel. Yet, a handful of studies have shown that some patients with very little disc degeneration can have severe pain, while others with severely degenerated discs don’t feel any pain at all [2]. Very often, it’s a mystery why some people feel pain and others don’t. Sufferers of fibromyalgia, a condition of unexplained, chronic musculoskeletal pain, know this well. Conventional doctors have offered muddled and inadequate responses to their pain for decades.

Into this gaping lack of understanding have leaped Ancient healing systems, such as TCM (Traditional Chinese Medicine) and Ayurvedic medicine. They offer up ideas of qi stagnation or blood stagnation as culprits for chronic pain. After thousands of years of technological development, these theories are still the best we have to offer those who are suffering. They provide a solution beyond the shrug and inevitable prescription for addictive painkillers that conventional medical doctors currently provide. Most importantly, they provide the relief we need.

When I started learning TCM theory, one of the first big patterns we learned was the connection between lower back pain and kidney weakness. It was hammered into us early, in foundation level courses. The idea does make a certain sense. The kidneys are located in the mid to lower back area. If there is pain there, it stands to reason there might be something wrong with the kidneys. And I have seen many people’s lower back pain improved by taking kidney tonic herbs, including my own.

Of course, kidney tonics work best if you also experience many of the other symptoms included in an over-arching pattern of kidney weakness, such as; frequent urination, feeling cold even when others are warm, low energy, dark circles under the eyes, a tendency to be fearful, and low libido. The more of these symptoms you have, the more likely it is that kidney weakness is at the root of your pain. On the other hand, if lower back pain is the only symptom that matches, then it’s more likely that something else is going on.

Other common causes for chronic lower back pain are qi stagnation or blood stagnation, as I mentioned above. These issues are involved in any case of chronic pain throughout your body, not just in your lower back. And, in fact, most TCM formulas for back pain include herbs that circulate the blood and/or the qi, along with any warming kidney tonics.

If you happen to have more symptoms of blood stagnation than signs of kidney weakness, a formula more specifically based on moving blood may be more appropriate in your case. Symptoms of blood stagnation include; purplish skin areas, or a purple discolouration of the tongue, instances of fixed, stabbing pain (rather than a moving or aching pain), menstrual pain with clots during your monthly flow, or other signs of blood stagnation, such as varicose veins.

Regardless of its cause, I always love the expression of surprise on a client’s face when an herbal remedy for pain actually works. When the suffering they’ve endured for years isn’t just numbed for a couple of hours, but disappears completely. I can only explain what happened through “woo-woo” TCM terms that sound weird and inadequate. But the results tend to speak for themselves. There’s an element of wonder and mystery here that I love.

Healing is an enigmatic thing. I used to try hard to understand what was going on within the body, to try to explain why something was working, or why it wasn’t. Increasingly, I am learning to rest in the wonder of it all. To just trust in the process. Your body wants to heal itself. All herbalists do is help it move in the right direction.

  • 1. https://www.biomedcentral.com/about/press-centre/science-press-releases/27-04-2015
  • 2. Boden SD, Davis DO, Dina TS, Patronas NJ, Wiesel SW: Abnormal magnetic-resonance scans of the lumbar spine in asymptomatic subjects. A prospective investigation. J Bone Joint Surg [Am]. 1990, 72: 403-408.

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Winter Is Kidney Time

Winter is a difficult season. Nothing works well in the extreme cold – including us. Doors that are usually quiet, now screech horribly. Cars stutter and take forever to warm up. The ground itself is no longer trustworthy and can upend you in seconds. It takes longer to get out of the house because of all the extra layers you have to put on, and everything you touch feels taut, like it’s on the verge of shattering.

How can you ensure your winter months are spent in greater equanimity? Well, if you follow Traditional Chinese Medicine (TCM) theory, you should take this time to strengthen your kidneys. According to TCM, winter is kidney time. This means that, if your kidneys are weak, you will not handle winter as well. On the other hand, winter is also an excellent time to take care of your kidneys and try to heal them, so there is opportunity here as well.

Why is winter particularly taxing for your kidneys? Well, for one thing, your kidneys strongly dislike the cold. Older, retired people know this well. As their kidneys age and weaken, they can’t manage the cold as easily and prefer to spend their winters in a warmer climate. Meanwhile, children with their young and healthy kidneys barely even notice the cold and can play outdoors for hours.

Other signs of weakened kidneys? Well, your kidneys are located in your lower back, so this means that if your kidneys are weak, you will have a tendency towards lower back discomfort and pain. It’s not just all the snow shovelling which causes this; there is usually an underlying weakness that contributes.

Your kidneys are partnered with your urinary bladder, so frequent urination, weak urine flow, or incontinence are additional signs. A healthy kidneys and bladder have the ability to pull calcium out of your urine so it can be stored in your bones. So, when your kidneys become weak, osteoporosis is another result, as well as weak nails and loosened teeth.

Other signs and symptoms include weak legs, and weak or painful knees. Your complexion will tend to be a bright white (indicating cold), and there may be dark shadows or baggy areas underneath your eyes. There will also be a tendency towards edema, particularly in the lower legs, as well as loose stools. If you have just one or two of these symptoms, you don’t necessarily have weak kidneys. However, the more of these symptoms you have, the more likely it is that you have some strengthening to do.

The effects of weakened kidneys aren’t just physical; they can also show up in your emotions. Someone whose kidneys are weak will tend to be more fearful, and suffer from anxiety attacks. They will feel more apprehensive, panic easily, and tend to be suspicious and distrustful. With enough exposure to these kinds of feelings, a sense of inferiority and inadequacy is also common, along with low self-esteem.

These feelings of fear and inadequacy are a double-edged sword. They are not just signs of weakened kidneys; they can be a source of kidney weakness as well, if felt for a long enough period of time. People with chronic illnesses, who feel fear and inadequacy in spades, will have a tendency towards kidney weakness for this reason. All illnesses, if experienced for a long enough period of time, will eventually make their way into your kidneys.

The kidneys house the will and are the source of our willpower. Therefore, if your kidneys are strong, you will be able to set goals easily and follow them through. On the other hand, if your kidneys are weak, you will tend to be easily discouraged and led off course. You will drop projects before they are finished, and lack the drive to continue with them.

So, what can you do? How can you strengthen your kidneys? Well, prevention is part of the cure. Make sure that your lower back area is well protected against the cold, particularly during the winter months. Please, no bared mid-riffs! In Japan, people traditionally wear a haramaki around their mid-section. This is a band of soft, stretchy cotton that keeps the lower back and digestive organs warm, so that blood can continue circulating well and the body remains strong.

To further protect your kidneys, you should avoid creating internal cold too. This means, no cold foods or drinks. Drink warm teas, eat your food well-cooked rather than raw, and avoid cold indulgences, like ice cream. Tropical fruits also tend to have a cold energy inside your body and are best avoided, especially during the winter months. These foods would include; citrus fruits like oranges, lemons and limes, as well as melons, and bananas.

Warming spices, like cinnamon, fenugreek, black pepper, and cardamom invigorate the kidneys and help them work better. Additionally, warming herbs, like eucommia bark, ashwagandha root, celery seed, cordyceps, morinda root, and Japanese teasel root can strengthen your kidneys. But be careful! Your kidneys also dislike becoming too dry, so moistening kidney tonics like goji berries, prepared rehmannia root, and shatavari root are best included with any kidney formula.

To preserve your kidney strength, it is also important to avoid excessive stress, particularly physical stress. This will deplete the kidneys and age you. So, don’t overwork yourself, or stay up too late at night. Make sure you take breaks, allow yourself time to relax, and be sure to get enough sleep.

This applies to the good stuff too. Don’t spend all your energy at parties, have too much sex, or over-do your exercise routine. Yes, socialization, physical closeness, and exercise are healthy, but not if you push your kidneys past their limit. Even good things can be bad for us when done to excess. “Everything in moderation” is an excellent motto to have here.

I hope this has given you some food for thought as we continue to struggle through the dreary months of winter. In the west in particular, we seem intent on weakening our kidneys. We are so fond of cold drinks! And also of overwork! We will actually pat ourselves on the back when we’ve pushed ourselves hard in pursuit of a goal. This seen as a sign of dedication and strength, and it is a sign of strength, of course. But keep in mind that this strength is fleeting. Please preserve it for something truly important to you, not on some whim from your boss.

Now that you know all the ins and outs of kidney health, you can take steps to protect yours. The kidneys are the root of your strength and vitality. Once they’ve become depleted, they’re incredibly hard to regenerate. Please protect yours.

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Is There Any Way to Protect Ourselves Against Microplastics?

We would all like to be rid of plastic waste, but unfortunately, it is here to stay. It is found everywhere on our planet, and all throughout our food and water supply. Worse yet, recent research has revealed that the contamination of our food supply is even worse than we had previously imagined.

How Bad is the Problem?

A recent study from Ocean Conservancy and the University of Toronto[1] found that 88% of food protein sources (chicken, beef, fish, and even plant-based burgers) contain high levels of plastic particles, even if they are classified as “organic”.

Can vegetarians breathe easy? Not quite. In fact, a study published in 2020 in the Environmental Research journal found that edible fruits and vegetables also contain high levels of microplastics and nanoplastics[2].

Bottled water is full of plastic too: another study published in the Proceedings of the National Academy of Sciences[3] found that one litre of bottled water typically contains roughly one quarter of a million nanoplastic particles: much higher than previous estimates which were based on microplastics. This is because nanoplastics are even smaller than microplastics. A nanoparticle measures less than 0.001 millimetres in diameter. This made them very difficult to detect until recently.

Is There Anything We Can Do?

Unfortunately, reducing your exposure to zero is a pipe dream. Microplastics are so prevalent that they have been found in the Marianas Trench: the deepest and most isolated place on Earth[4]. But there are certain processes that can remove or reduce the plastic particles in your diet, and we can start with water, because water is such a critical part of our diet.

Tip #1: Drink tap water.

People have preferred bottled water over tap water for many years, but an analysis of microplastic contamination in tap water and bottled water published by IJERPH, the International Journal of Environmental Research and Public Health[5], found that tap water had generally less microplastic particles than bottled water: a phenomenon which the researchers attributed to the purification processes that are performed on tap water. Of course, this depends on where you live.

Tip #2: Avoid reusable plastic bottles.

The IJERPH study found that contrary to what you might expect, single-use disposable plastic bottles actually have fewer microparticles than reusable plastic bottles, despite their flimsy appearance. The researchers attribute this to the fact that as plastic ages and undergoes the wear and tear of use, it becomes more vulnerable to erosion from the water. Even glass bottles were found to contain microparticles, because of rubber or plastic in the lid.

Tip #3: Use high-quality water filters.

Not all water filters are the same. Brita, for example, makes an “Elite” filter which is certified to remove so-called “Class I” particles as small as 0.0005 millimetres[6], but their regular filter cannot do this. Unfortunately, the Elite filter is 3 times more expensive than the standard filter. Nevertheless, if you live in an area with good municipal water treatment and you then run that tap water through a Brita Elite filter, you will have water which is far cleaner and safer than bottled water.

Tip #4: Avoid highly processed foods.

While the Ocean Conservancy/UofT study found microplastics in all proteins, they found the highest levels in highly processed foods. Chicken nuggets, breaded shrimp, and fish sticks are examples of highly processed foods, even when they are plant-based vegan substitutes. Researchers surmise that extra particles are added to highly processed foods during the processing and packaging stages. Such foods are handled by workers with plastic gloves, pumped through machines with rubber or plastic components, and often packaged in plastic bags.

Tip #5: Look for chicken breast recipes.

Unprocessed chicken breast had the lowest microplastic contamination of all the proteins tested in the Ocean Conservancy/UofT study.

What Else Can We Do?

Ideally, we would try to reduce the problem at the source, and industry would take strong measures to reduce the amount of plastics they release into the environment and into our food supply. Unfortunately, political advocacy is difficult. Many people are wary of environmental advocacy because they see it as a threat to personal liberty, and this makes it difficult to advance an agenda which could infringe upon personal liberties and increase the cost of living for all of us.

Therefore, you as an individual cannot rely on controlling the problem “out there” in the world, but you can try to reduce your personal exposure through the choices you make in your own kitchen.

Note: This is a guest post written by my husband, Michael Wong, P.Eng, MBA.

References

  1. Milne, M., De Frond, H., Rochman, C., Mallos, N., Leonard, G., Baechler, B. (2024). Exposure of U.S. adults to microplastics from commonly-consumed proteins. Environmental pollution, 343, 123233. https://doi.org/10.1016/j.envpol.2023.123233.
  2. Conti, G., Ferrante, M., Banni, M., Favara, C., Nicolosi, I., Cristaldi, A., Fiore, M., Zuccarello, P. (2020). Micro- and nano-plastics in edible fruit and vegetables. The first diet risks assessment for the general population. Environmental research, 187, 109677. https://doi.org/10.1016/j.envres.2020.109677.
  3. Qian, N., Gao, X., Lang, X., Min, W., Rapid single-particle chemical imaging of nanoplastics by SRS microscopy, Proceedings of the national academy of sciences, 121 (3), e2300582121. https://doi.org/10.1073/pnas.2300582121
  4. https://oceanblueproject.org/plastic-pollution-in-the-mariana-trench/
  5. Gambino, I., Bagordo, F., Grassi, T., Panico, A., & De Donno, A. (2022). Occurrence of Microplastics in Tap and Bottled Water: Current Knowledge. International journal of environmental research and public health, 19(9), 5283. https://doi.org/10.3390/ijerph19095283
  6. https://www.brita.com/assets/23601607167498ba405a22f7692b3b86.pdf
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A New Year’s Intention

I don’t know about you, but over the years I’ve grown to hate the very idea of a new year’s resolution. I think I’ve broken too many of them. Now, the fear of failure looms larger than any hoped-for gain. It’s not a happy frame of mind to have at the beginning of a new year.

Perhaps you feel the same way.

In the past, I’ve used brute force to push my way into new habits. I’ve forced myself out of bed, even when I’ve felt unwell. I’ve worked longer and harder, even when I felt tired. Initially, this may have won me some short-term gains, but it never seemed to last very long. When my energy inevitably flagged, I would return to all my old habits.

A turning point came a few years ago after I read The Willpower Instinct by Kelly McGonigal. In this book, she shares surprising research that self-compassion and self-forgiveness are much better motivators for changing our behaviour than guilt-tripping or condemnation. At first, I was skeptical that going “soft” on myself would reap any rewards, but I actually found it to be incredibly helpful.

It turns out that my self-destructive tendency to push myself way past my limits was a big part of my problem. I wasn’t able to see that until I finally gave myself permission to stop.

Since then, I’ve noticed how common a problem this is. In Western society, we’re terrified of being seen as lazy, slothful, or unproductive. The good old Protestant work ethic has turned us into slave-drivers, expecting more and more from ourselves and from others, for less and less remuneration. Yet, studies show that a culture that emphasizes kindness and empathy, avoidance of blame, and forgiveness of mistakes, reaps greater benefits for both individuals and groups over the long term.

Over the past couple of decades, I think our entire culture has become more corporatized, to the point that we treat ourselves like little mini-businesses, expecting year over year profits and gains. But I’m not a business, and neither are you. We shouldn’t have to prove our value to others. We have a right to exist, regardless of how much money we make, or what we produce.

This year, I encourage you to be a little softer on yourself, to treat yourself with a little more kindness. If you’re feeling tired or overwhelmed, it’s OK not to have a New Year’s resolution. If you didn’t make any particular gains over the past year, that’s OK too. It’s OK if all you did was survive.

You have a right to be here, no less than the trees and the stars. You have unique gifts that are yours and yours alone. Your very presence on this earth is a gift and a blessing. This year, rather than setting a New Year’s resolution, how about setting a New Year’s intention instead? Give yourself permission to be kind.