Keep An Eye On The Ball – And Your Health – This World Cup

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Health hazards of staying up late

World Cup season is upon us! Are you one of those hardcore fans who would loath to miss a single match? Staying up late is all well and good if you don’t do it too often.

Ask yourself the following questions — Are you becoming more forgetful recently? Are you experiencing delayed reactions? Do you face difficulties with making good judgments? If you answered yes to any of these questions, you might be suffering from increased lethargy, irritability, and an inability to concentrate due to a lack of rest.

You may ask, “What’s the big deal?”

A lack of sleep is actually a bigger deal than you’d think. Studies have shown that a lack of sleep can lead to an increased risk of heart attack, high blood pressure, and stroke.

To add to that, uncontrollable snacking and an increased intake of alcohol while catching the World Cup with your friends can take a toll on your cardiovascular system. Snacks such as peanuts and potato chips have high salt content and can lead to an increase in blood pressure, while alcohol contributes to an increase in blood pressure and heart rate.

Staying up late also interferes with the production of melatonin, a hormone that acts as a strong oxidant and prevents the loss of collagen in our skin. This can lead to obvious eye bags, and poor skin elasticity, resulting in wrinkled, saggy, and dull skin.

Health hazards of staying up late, according to TCM

From the perspective of TCM, pulling all-nighters not only affects your concentration and memory, you also face a higher risk of falling sick. Sleep deprivation potentially depletes your Yin fluids which is crucial to the nourishment of the body — with Yin in deficiency, Yang will be in excess.

This results in increased heatiness, which subsequently leads to symptoms such as excessive thirst, dryness or bitterness in the mouth, ulcers, and throat irritation. A lack of Yin can also lead to a lacklustre complexion.

Pay attention to how your body reacts to external factors, and what’s going on inside you. Treat these signs seriously and take action accordingly.

Tips to stay healthy

1. Be disciplined and set your own curfews

According to proponents of TCM, the optimal time for a deep sleep is between 11pm and 3am. Staying up past 11pm would prevent the regeneration of liver Yin and blood. This would lead to excessive ‘heat’ building up in the liver, which is characterized by:

dizziness
distending sensation in the head
a headache on the temples
ringing in the ears or sudden deafness
red, swollen or painful eyes
bitter or dry taste in the mouth
red or flushed face
irascibility, fits of anger
insomnia
strong or vivid dreams
dark or scanty urine; and
constipation

2. Next best alternative to alcohol

While it is common for World Cup fans to crack open a can of ice-cold beer while watching the match, we’d like to recommend healthier alternatives to keep your blood pressure and heart rate down. Try brewing a Chrysanthemum & Peppermint Tea, or preparing a bowl of Snow Pear Soup White Fungus Lily Bulb instead. These two beverages have additional benefits — the former contains Chrysanthemum that clears heat while Peppermint clears the mind and improves thinking during the day; the latter can effectively moisten the lungs and increase Yin. A mixture of lily bulbs and lotus seeds can also calm the mind, promoting better sleep. Here are some easy recipes you can try:

a. Snow Pear Soup with White Fungus, Lily Bulb 百合银耳雪梨汤

Ingredients:

Dried lily bulbs: 50g
White fungus: 1 head
Snow pear: 1
Lotus seeds: 50g
Rock sugar: 50g – 80g
Water: 1.5 litre

Quantities can be varied to individual liking

Preparation:

a. Soak the white fungus and dried lily bulbs in water overnight.
b. Cut the snow pear and soaked white fungus into smaller pieces.
c. Add water to a pot and place lily bulbs, white fungus, and lotus seeds into the pot.
d. After boiling, use low fire to cook for one hour.
e. Add in the cut pieces of snow pear and rock sugar.
f. Continue cooking until the pear and white fungus becomes soft.

b. Chrysanthemum & Peppermint Tea 菊花薄荷茶

Ingredients:

Chrysanthemum flower: 4-5 pieces
Peppermint leaves: 5-10 pieces

Preparation:

a. Place both ingredients into a cup

b. Add hot water and cover for 5 to 10 minutes.

3. Relieve tensions with Acupressure Point Massage

While your eyes are glued to that TV screen, the long hours of physical inactivity can take a serious toll on your back. It can result in stiffness of the back, tension in your neck and shoulders, and even severe headaches. These conditions could even worsen if your team is playing poorly, or if the game goes down to the wire — anxiety is a great trigger for muscle tension and old pain patterns.

If you find yourself in this situation, instead of popping a pill, try Acupressure point massage. Sit back and apply pressure to specific pressure points to unblock the meridians and let the “qi” flow through your body. With these 6 simple Acupressure point massages, you can now relieve those tensions that have been hindering your World Cup experience:

a. San Yin Jiao (SP6) – SP6 is located 4 finger widths above the inner ankle, behind the tibia. Massaging this point can tonify Yin of the spleen, liver and kidney systems.

b. Tai Chong (LV3) – LV3 is found on the foot about two finger widths above the area where the skin of the big toe and second toe join. Massaging this point helps to calm the liver and reduces excessive liver Yang.
c. Zu San Li (ST36) – ST36 is located 4 finger widths below the knee, and 1 finger width outside the shin bone. Massaging this point can tonify the spleen and increase immunity.
d. Baihui (DU20), Taiyang (EX3), Fengchi (GB20) – These points are found on the head. Massaging them specifically can increase blood circulation to the head and increase alertness during the day. Baihui (DU20) is located on the intersection between the midline of the head and the line joining the apex of the ears.
e. Taiyang (EX3) – EX3 is found at the temples of the head, in a depression about 1 thumb width posterior to the midpoint between the outer end of the eyebrow and the outer canthus of the eye.
f. Fengchi (GB20) – GB20 is located at the depression between 2 major muscles (sternocleidomastoid muscle and the trapezius) at the back of the neck, at the base of the skull.

4. Choose Healthier Snacks and Drinks

If sleeping late has become inevitable during this season, you may want to counteract these potential health conditions by drinking more water during the day and incorporate more leafy vegetables and a variety of fruits into your diet. It is best to avoid eating fried and oily food for the time being as these foods are known to cause the body to become excessively heaty.

Sleepy? We know what comes to your mind first is probably a cup of joe or a can of Red Bull. Although stimulants such as caffeine may help keep you awake during the day, it can also affect your sleep cycle if it is taken too late in the evening. As such, you may want to consider taking some American ginseng tea instead, which can nourish Yin and invigorate Qi to boost your mental alertness and immunity. A win-win situation!

As you partake in the soccer fever, do not let that take a toll on your health. Keep yourself hydrated, well-rested and keep to a nutritional diet to help you stay in top form, all day and night!

Get The Right Treatment

Covid-19 in TCM’s Point of View

Over the past thousands of years of Chinese history, TCM has battled against hundreds of plagues that led to the accumulation of effective treatments and prevention methods to alleviate the symptoms experienced. Coronavirus disease (COVID-19) as we experience today, is also classified as a “plague”.

Unlike a common flu that is caused by common pathogenic factors (e.g. wind, cold, heat, humidity, dryness and fire), plague is often associated with dampness and toxin pathogens. Currently, the clinical observations in China have shown that COVID-19 is commonly caused by the interactions of dampness, toxin, heat, and stasis, of which dampness being the most dominate pathogenic factor.

For mild to moderate stages of COVID-19, the common symptoms observed are low fever, tiredness, dry cough, muscle ache, nausea or diarrhea. The common syndrome is “lung with dampness toxin retention” and hence the TCM treatment principle is to eliminate exterior pathogens, heat and dampness, detoxify and invigorate the spleen.

Why do some people have it worst then? This is because COVID-19 is a disease that presents itself in different stages. For the critical stages, the toxin further attacks the lung and heart, at worst blocking the vital organ’s function and resulting in the collapse of yang qi in the body. This results in high fever, shortness of breath, unconsciousness, multiple functional failure and shock. The treatment principle at this critical stage aims to ventilate lung qi, remove heat to restore consciousness and to recuperate the yang qi.

Here are some tips to help with your recovery from Covid-19.
Do:
consume smaller meal portions at the beginning and slowly increase portion as your appetite returns.
Start off with food that are easy to digest, for example diluted porridge.

Incorporate other nutritious food as you regain appetite, such as thicker porridge, fish meat and chicken soup.

_{Tips: To remove excess dampness and strengthen your spleen, you can boil lotus leaves in water first and use this water to later cook your porridge. You can also add Chinese barley (薏苡仁), Chinese yam (山药), lotus seed (莲子), tangerine peel (陈皮) and Qian Shi (芡实) into your diet too.}

Don’t:
over-consume cold and raw food such as fruits and salads, spicy and oily food as it will trap dampness and further burden your spleen and stomach.

_{Sources: https://cmjournal.biomedcentral.com/articles/10.1186/s13020-020-00375-1}

Post-Treatment Care Guide

Acupuncture and cupping are common techniques used in Traditional Chinese Medicine (TCM) to address a wide range of health conditions. It is vital to take proper care of yourself after undergoing acupuncture/cupping/scraping treatment.

To optimise the benefits of your acupuncture or cupping session and minimise potential side effects, follow these essential aftercare guidelines:

1. Rest and Unwind:

After your session, prioritize relaxation and avoid strenuous activities, exercise, or heavy lifting for at least 24 hours. Intense activities may interfere with the therapeutic effects of the treatment.

2. Hydration is Key:

Stay well hydrated by drinking plenty of warm water post-session. This aids in flushing out toxins and rehydrating your muscles and tissues.

3. Keep Warm:

Cover treated areas or dress warmly to support your body's healing process. When necessary, consider warm compresses for pain relief, and avoid drafts, exposure to direct wind, or cold temperatures. Cupping opens pores and channels, making the body susceptible to external elements like wind and cold.

4. Mind Your Diet:

Refrain from dairy, processed meats, sugary foods, alcoholic beverages, and caffeine for at least 24 hours post-treatment, as they may hinder the healing process.

5. Monitor Symptoms:

Be aware of the benefits, side effects, and overall experience. Your feedback is valuable for both you and your practitioner.

6. Self-Care Practices:

Incorporate self-care activities such as meditation, gentle stretching, and deep breathing exercises into your daily routine to sustain the advantages of your session.

7. No Swimming for the Day:

Avoid swimming for the remainder of the day to prevent dampness and getting chilled, which can counteract the benefits of the session.

8. Steer Clear of Hot Therapies:

Avoid hot showers, saunas, and hot tubs after treatment, as they may exacerbate inflammation or bruising.

9. Sun Protection:

Refrain from direct sun exposure for 24 hours post-treatment, as your skin may be more sensitive and prone to sunburn.

10. Avoid Driving if Lightheaded:

If you feel lightheaded or giddy, refrain from driving. Rest until you feel better or let someone else take the wheel.

As with any medical treatment, acupuncture and cupping may have some potential side effects. Here are some possible side effects to be aware of:

Soreness or Bruising: Mild soreness or bruising at the treatment site, which should subside within a few days.

^{(Note: The cupping marks are the results of stagnation which can include dead blood cells, old lymph fluid, and toxins that the body has not been able to eliminate via its circulatory system. )}

Dizziness or Light-Headedness: Some may experience dizziness or light-headedness during or after treatment. It is a temporary sensation due to changes in blood pressure or circulation.

Fatigue and Drowsiness: Normal response as treatments stimulate the nervous system and promote relaxation.

Minor Bleeding: Acupuncture needles may cause minor bleeding, especially on acupoints on the head/face as many capillaries lie below the skin of the face. Cupping may cause skin irritation or even blisters.

Emotional Release: Treatments like acupuncture and cupping can sometimes trigger an emotional release like emotional, tearful, or overwhelmed. This is a normal response to the stimulation of certain points in the body and can be an important aspect of the healing process.

We encourage you to embrace these aftercare guidelines for a holistic and effective recovery. If you experience any concerns, reach out to our physicians for support. Your well-being is our priority.

How To Boost Energy If You Always Feel Tired

According to Jeffrey Ong, a physician with Eu Yan Sang, a well-known name in Asia when it comes to TCM products and services, fatigue can arise from a weak body constitution, overworking one’s body, and an unbalanced diet. A weak body constitution can arise from inborn factors or illness. Lifestyle and work are also major factors as too much can lead to physical and mental exhaustion. An unbalanced diet can harm our digestive tracts. All these can lead to deficiency of yin, yang, qi, and blood in various organs, causing us to be unwell and experience fatigue.

Causes Of Fatigue

weak body constitution
overwork
unbalanced diet

These three factors can lead to deficiency of yin, yang, qi, and blood in various organs

TCM Principles

Some principles of TCM are in tune with conventional medical practices. “When it comes to dealing with fatigue, one of the most important factors is sufficient rest,” says Physician Ong. “Sleep is known to be the best natural remedy, revitalising one’s energy and boosting the immune system. Engaging in some mild aerobic exercises and leisure activities can help to relax one’s body and mind as well. Also, keep to a balanced diet and avoid cold drinks, fried and oily food.”

In TCM theory, there are five major internal organs. “When one suffers from fatigue,” says Physician Ong, “any one of the five may be affected.” In general, however, “fatigue is associated with a weakness in the spleen and kidney.” He goes on to explain that, in TCM, the spleen is largely responsible for nutrition and metabolism while the kidney is in charge of innate essence and growth. “Fatigue is often correlated to these two organs,” he advises. TCM can strengthen these weakened organs via herbal remedies or acupuncture.

Before the fatigue strikes, Physician Ong lets on that there should be some warning signs. Which signs you get depends on your particular body constitution. And your particular body constitution needs to be carefully assessed before a course of treatment can be prescribed, including herbal remedy, acupuncture, tui na, and cupping,” says Physician Ong. Combinations of treatments are sometimes used to increase effectiveness.

If you have anaemia, diabetes, or other diseases, the course of treatment “will be based on the overall diagnosis of the patient’s entire body condition, not specific to certain diseases.” Still, Physician Ong advises patients to notify all their physicians of everything that they are currently taking to prevent herb-drug interaction.

If you are already on a conventional course of treatment for fatigue, Physician Ong assures, “There are many patients who are taking Western medications and using TCM at the same time to complement the treatments.”

Herb Remedies

Here are some TCM herbs that can help to fight fatigue:

American Ginseng: good for people who work long hours and lack rest
Lingzhi: enhances immunity by boosting the function of white blood cells
Chinese Wolfberry: full of beta-carotene, an antioxidant, this herb is effective against tired eyes
Wild Chinese Yam: for people experiencing low energy coupled with digestive problems

Supplements

Besides taking TCM herb, a boost in certain vitamins and minerals could increase energy levels:

Vitamin B12: helps increase energy levels and lift concentration and mood^[1]
Vitamin B9 (Folic Acid, Folate): insufficient amount of this vitamin could lead to confusion, depression, lethargy, and slow reaction time^[2]
Vitamin D: a lack of this vitamin, which aids metabolism, could lead to low energy, poor-quality sleep, and mood swings^[3]
Magnesium: vital for adrenal glands, the poor functioning of which can lead to fatigue^[4]

Stimulating Acupoints

So you’ve heard of acupuncture. But you don’t always need an expert to insert needles at the appropriate points. There are certain easy-to-reach acupoints that you can massage about 20–30 times a day to keep yourself stimulated and energised:

He Gu: located on the dorsum of the hand, between the first and second metacarpal bones, in the middle of the second metacarpal bone on the radial side, it boosts qi and strengthens the immune system
Bai Hui: located at the intersection of the line connecting the apexes of the two auricles and the median line of the head, it helps improve mental functions, calms nerves, and promotes flow of qi

Case Studies

Physician Ong relates two cases in which he helped tired-out patients using a mix of treatments from the TCM medicine chest.

One was a student burning the midnight oil for a big exam who snacked to stay awake. She soon lost her appetite, turned pale, and her stools became loose. “I diagnosed her condition as a deficiency in spleen qi, and prescribed herbal medication to tonify her spleen and boost the qi of her body,” he reveals. After a week, her condition improved. “She felt much more energised during the day and could perform better in school.”

Another case involved a young working mum. She often felt stressed and frustrated, and had insomnia, dry throat, heart palpitations, and night sweats, which led to all-day lethargy. The lack of energy affected her work; she also had terrible mood swings at work and at home. “I diagnosed her condition as a deficiency in heart yin, manifested in signs of heatiness and restlessness,” says Physician Ong. “I prescribed herbal medication to nourish the yin and clear excess heat in her body; I also performed acupuncture on her to calm her nerves.” After a few more visits, her condition gradually improved and she was able to concentrate better at work.

Now that you know how TCM approaches the treatment of fatigue, you should find out what diseases could be putting you through the wringer.

_{References:
^[1] http://www.cheatsheet.com/health-fitness/5-natural-supplements-that-can-help-fight-chronic-fatigue.html/?a=viewall
^[2] http://www.myprotein.com/thezone/nutrition/always-tired-best-supplements-beat-extreme-fatigue/
^[3] http://www.cheatsheet.com/health-fitness/5-natural-supplements-that-can-help-fight-chronic-fatigue.html/?a=viewall
^[4] http://www.cheatsheet.com/health-fitness/5-natural-supplements-that-can-help-fight-chronic-fatigue.html/?a=viewall}

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