Last week I embarked on a juice cleanse. September is a transitional time for the seasons, offering up a prime time to adopt different ways of healing our body. It is also a prime time for cleansing the digestive system, similar to the benefits of cleansing our livers in the spring. Many health-enthusiasts believe that juice-fasting is a superb way to revive and purge the digestive system, while scientific evidence proves otherwise. After the jump is my story with the three-day juice cleanse, the conflicting information regarding risks and benefits and a Chinese medicine perspective on how to maximize health benefits and preserve your digestive system through appropriate modification.

The Idea Behind A Juice Cleanse

The program, and many similar to it, involves picking up a variety of six different fresh juices daily that are to be your staple nutrition for that day. The juices do not include the fiber from the vegetables and fruits, but are instead the pure liquid extract from these foods. This is touted as the highest form of nutrients and promises that by drinking only these juices your body will have the time and energy to “clean house” and detoxify on a cellular level as a result of giving the digestive system a rest from solid food.

The Science Behind It

This idea sounds good – who wouldn’t want to detoxify their system with nutrient dense, organic juices? Or, give their digestive system a break from all the hard work of digesting food for us? However, there is no real scientific evidence that juice fasting – or fasting in general – actually does either of these things. Researchers at the Mayo Clinic remind us that “There’s little evidence that detox diets actually remove toxins from the body. Most ingested toxins are efficiently and effectively removed by the kidneys and liver and excreted in urine and stool.” Worse, Detox diets ultimately perpetuate the belief that our bodies are inefficient on their own and are inherently harboring pathological material unless we “do something” about it. It may also contribute to the myth that if we regularly indulge in unhealthy habits (such as smoking), that we will have the opportunity to reverse those effects by a quick detox.

Reading juicing blogs, fasting books and detox fasting materials will reveal a number of testimonials proclaiming renewed energy and weight loss as some of the most immediate results of fasting. The weight loss is obvious, eating less caloric dense food will result in weight loss. No surprise there. But what about feeling lighter and more energetic? Katherine Seratsky of the Mayo clinic notes that this could be a result of the belief that they are doing something good for their bodies, and not proof of systemic detoxification. Perhaps our juice-fasting craze is a detoxification placebo.

Consuming pure carbohydrate in the form of juice and avoiding protein puts the body into “starvation mode” and significantly increases blood-glucose levels. The body needs protein to live, and if it is not getting it from the diet then it will get it from another source, lean muscle. This is counter productive as the faster will be left with a reduced metabolism as a result of losing muscle mass and no change on fatty tissue.

Worse yet, is the inclusion of fruits and high-sugar vegetables (pears, apples, beets, carrots) in juice fasts that offer and immediate spike in blood glucose levels and thus contributing to the blood-sugar roller coaster responsible for the rise in obesity and heart disease. If you are going to have a serving of whole carrots, it will likely be 1 cup of carrots and you’ll get the benefits of the fiber. One cup of carrot juice you’ll need 4x as many carrots, and you won’t have the fiber to help slow the natural sugar digestion.

Medical doctor, Pamela Peeke, says “Forget fasting and detoxing. She says there is nothing magical about these kinds of plans, they don’t work long-term, and they ultimately perpetuate an unhealthy relationship with food.”

Chinese Medicine Perspective

Chinese medicine is based on the principle that over-indulgence is just as harmful to the system as under-indulgance. A balanced medium is the key to health. The spleen and stomach are the center of health, as they responsibly work to supply the body with nutrition from the food and drink we consume. The more efficiently these systems work, the better we feel – physically, mentally, and emotionally. Overload the digestive system with alcohol, rich foods and simply too much food and you’ll feel sluggish, mentally foggy and maybe even emotionally depressed. Fast completely, and you’ll probably feel the same side effects.

The digestive system is meant to keep us healthy and it is not meant to have a break (would we give other systems, like our cardiovascular system, a break? No way!). Our bodies work tirelessly and efficiently for us. The spleen/stomach is the work-horse of the body. Try to give it a “break” by fasting and it doesn’t know what to do. In fact, it will work harder – trying to digest anything that might give the body the nutritional value it needs. If there is no food digest, this over-consumption could leave us feeling nauseous, low energy, restless, agitated or depressed.

We all have days where we tax the digestive system with food and drink that aren’t the healthiest for us. Our body will deal with that in it’s own way, through the liver and the colon and excretion. The best ways to support the digestive system according to Chinese medicine is to consume regular meals and warm, cooked food. Sweet potatoes, steamed squashes, aromatic spices like cinnamon and black pepper, soups and stews are especially nourishing to boost the spleen and stomach – pretty much the antithesis of raw, cold, juices. Perhaps, juice fasting leaves our digestive systems in greater havoc than a big meal, dessert and three cocktails.

My Experience

Coming off of a summer full of parties, barb-b-ques, foods from all walks of nutritional values (or lack thereof…) and more glasses of wine than I care to admit – “cleaning house” was just what I needed. My Chinese medicine background of course made me suspicious of juice cleansing (see above), but I wanted to try for myself. I entered with an open mind and a promise to listen to my body and not be afraid to abandon ship if my symptoms presented so.

I made it through day one on a variety of delicious juices. As the day progressed, I felt lighter, energized and no havoc on my digestive system. Things seemed to be working in a miraculous way and my body “thanked” me for this gentle and healthful gift. By the evening of the first day, I felt a little dizzy and weak, and hungry. I grabbed my last juice to quench these things and was unable to drink, the juice no longer tasted good or felt good. I knew I needed some food, and heated up some roasted veggies and lean protein and vowed to continue my cleanse including healthy solid food.

My seasonal cleanse, in the end, included one or two fresh juices per day, and two to three small meals of whole foods, lots of water, natural fats and proteins (nuts, chicken, grass fed beef, whole eggs, grass fed dairy). I avoided alcohol, sugar, chocolate and most grains. Most importantly, I ate considerably less quantity than I had been in the earlier summer months. I was able to maintain this for longer than three days, which has left me feeling empowered, energized and healthy. My personal takeaway from this was cleanse was to curb my snacking, reduce quantity of food and avoid sugar to maintain digestive and energetic vitality.

My Advice

The best way to have a healthy, youthful system is to maintain as much balance as you can. This will mean different things for each individual, and allow for a lifetime of health. For starters, don’t over-eat or under-eat. Adding to that a diet rich in a variety of fruits and vegetables, natural fats, protein and limiting or avoiding completely refined grains, sugar and alcohol are great general guidelines that would benefit most individuals.

The bottom line: nourish yourself with whole foods (not too much) on a regular basis, and your body will detoxify itself and maintain a healthy weight. If you want to “cleanse”: spend a week avoiding alcohol and refined grains (or all grains, for that matter); you’re blood sugar, hormones and insulin levels will thank you.

Have you been trying to get pregnant?

Have you considered alternative methods to enhance your pregnancy possibilities?

Are you interested in learning different ways to support and help you as you go through this process?

If so, then come to the

Red Tent Fertility Wellness Workshop!

June 18th, 2011

9:45am-3:00pm

Om Factory Yoga Studio

You will learn helpful fertility-enhancing tips, receive a robust gift bag, nutritious snacks, the opportunity to connect with like-minded women, and a chance to win free services! Featured presentations include restorative yoga, acupuncture for reproductive health, self care to maintain balanced living, and comprehensive pre-pregnancy nutrition. This event will nourish your mind, body and soul – in addition to providing you with essential tools to maintain these practices in your daily life.

To register, email: fertileblissnyc@gmail.com

RSVP by June 15th to receive the early bird discount!

]]> http://www.erinhessel.com/2011/06/fertile-bliss-workshop/feed/ 0 http://www.erinhessel.com/2011/05/spring-cleaning-herbs/ http://www.erinhessel.com/2011/05/spring-cleaning-herbs/#comments Tue, 31 May 2011 17:59:25 +0000 Erin http://www.erinhessel.com/?p=1687

It is that time of year for cleaning out all the cobwebs, reorganizing the closet, vacuuming under the couch – all the spring cleaning duties that make our homes and lives feel fresh and light. The same holds true for the body. Springtime is analogous with the liver element, who is the emperor of detoxification, and is especially responsive to purging toxins this time of year. You can help your liver accomplish this important task with some simple herbal remedies. Meet the plants responsible after the jump!

Pu Gong Yin – Dandelion (pictured above)

Pu Gong Yin is the same plant often referred to as an “inconvenient weed”  (or, Dandelion) that sprouts up in the middle of gardens or sidewalk cracks. The resiliance of this plant to grow in the most obscure of places is part of the signature of use in medicine. It has an innate ability to dredge through obstacles like cement and toxins like runoff exhaust and other chemical waste, in order to flourish.

The leaves of the dandelion plant are wonderful liver detoxifiers and help promote healthy liver function, release gallstones, support digestion, reduce inflammation, treat viruses, promote urination and clear acne from the skin.

This herb can be used as food as well, and is often found in supermarkets and farmer’s stands. The plant leaves are potent sources of Vitamin K, Iron, Vitamin A and Calcium. Many people enjoy sauteing fresh dandelion greens or adding a bunch to a spring salad. Fresh leaves can also be steeped in hot water to make a nourishing tea. Because dandelion can grow in toxic places, it is best not to consume or harvest dandelions from lawns that aren’t specifically trying to grow the plant.

In Chinese Medicine, Pu Gong Yin (dried Dandelion) is used more in cases of severe heat toxicity. That is, clearing viruses and infections from the system. It is an especially common herb for relieving (and preventing) post-partum mastitis as it clears heat trapped in the liver channel, which runs through the breasts.

Pu Gong Yin can be taken in whole plant form, as tea or in a formula.

Qian Ma – Nettle

Nettle is another common plant that can be found on the tincture shelves in most health food stores, as well as sold fresh at the farmers market in the springtime. The plant itself is often referred to as “stinging nettle” as the plant is equipped with little hairs that release an acid and literally sting the skin when handled. Cooked and cleaned, the sting goes away making this plant a great addition to stir-frys, salads or pesto.

Nettles are most commonly used in the Western Materia Medica, and are said to be great liver detoxifyers and nervines (anxiety reducers). The plant contains a large amount of protein, and is also a great source for trace minerals, iron and fats. Nettles can ignite the liver function to propel toxins out of the body, in addition to nourishing deficiencies like fatigue or anemia. Nettles are also key in the removal of uric acid from the body, relieving Kidney Stones, Eczema, Skin Rashes and Gout.

While Nettles have a less prominent place in Chinese medicine, they are said to Drain Dampness through the Urine, Cool the Blood and Release Toxic Heat through the Pores. In short, Qian Ma (Nettle) clears out toxicity from many avenues. Because of this strong clearing function, it is important to take care in not consuming too much, especially if there is a constitutional deficiency. An interesting post on the use of Nettles in classical Chinese Medicine can be found here.

Nettles can be used in whole plant form as food, in tea or tincture.

Join me as Babybites invites city moms (and dads and even grandparents!) to their annual Mommybites Summit: The Ultimate Moms Night Out, happening May 19 at the Columbia Faculty House. It’s an evening to meet other parents; enjoy wine and snacks; check out a variety of cool kids’ products and services; and hear from notable parenting experts, including keynote speaker and “ScreamFree Parenting” author Hal Runkel, Cool Mom Picks publisher and CEO Kristen Chase, and Emmy-winning producers Mary Ann Zoellner and Alicia Ybarbo. All attendees will be entered to win incredible raffle prizes and will leave with a gift bag.  I’ll be there offering info and raffles for acupuncture services to support busy moms post-partum and for stress relief. Hope to see you there!

To learn more about this fantastic event, click here.

Prenatal Nutrition: What Is Right?

Healthy diets vary as greatly as the individuals who employ them. From Vegans to Carnivores, the food we eat is a reflection of who we are, what we believe, and the health of our system. Celebrity news of late has all eyes on Nathalie Portman, who has recently “come out” saying that she decided to include eggs and dairy into her prenatal diet after being an avid vegan since 2009. While there is heated debate about the moral impact of her decision happening on various message boards, the actress claims that it was simply “listening to her body” that made her decide to include dairy and eggs. What is the healthiest option? More after the jump.

As a health practitioner, it is not my practice to get into the way of people’s belief systems. While the medicine I prescribe and the clinical results I see often include an animal protein-rich diet, vegetarianism – and even veganism, when done right  and under certain constitutional types – can offer safe and healthy guidelines in achieving, sustaining, delivering and breast feeding a healthy baby.

Prenatal Nutrition – The Basics

A good rule of thumb when trying to get pregnant is to eat like you already are. That means reducing, if not eliminating, caffeine and alcohol intake, consuming lots of vitamin-rich vegetables, nourishing proteins and fats and usually adding some sort of prenatal vitamin. In addition, there are specific nutrients, like Folic Acid, that are extremely important to supplement into your diet. Whether you are trying to conceive or already pregnant, the American Pregnancy Association keeps updated general nutritional guidelines based on the American College of Obstetricians and Gynecologists (ACOG) on their site. Exact dosage and nutrients like Folic Acid for pregnancy can be found here.

Found In The Fat

You’ll notice that many of the guidelines list important Vitamins like D, E, A, K2, Minerals like Folate and Zinc and fats like Omega 3′s and DHA – many of which can be found in a variety of vegetables and fruits. While DHA is limited to fish and fish oil products, Omega 3′s can readily be found in the oils of a variety of nuts and seeds.

What usually isn’t listed is that many of the above vitamins are fat soluble, which means that your body can only absorb them when consumed with fat. Since fat is not a major component of the fruits, vegetables and legumes where such nutrients are found, it is important to add some to your meal in order to actually absorb the nutrients you are consuming. Olive Oil, Grassfed Butter, Ghee, Nut Oils or Virgin Coconut Oil are great additions to salads, steamed veggies, beans or to be used in cooking. Not only will your food taste better, but it will be more nutritious for you.

A quick note on fat and weight gain – because many people avoid fat in an effort to stay trim, and because maintaining a healthy weight during pregnancy is so important to the health of the mother and the health of the fetus. Despite popular consumer belief, and even FDA nutritional guidelines, wholesome fats will not make us fat. This includes natural saturated fats like butter, coconut oil and lard, as well as unsaturated fats like olive oil. What will expand our waistlines and hips are the trans-fats, like margarine, and extremely refined carbohydrates like corn syrup, fructose, white sugar and white pastas/breads. If you are watching your weight, read this book.

Potent Reproductive Nutrition

The vitamins and minerals important in reproductive health and fetal development are densely found in organ meats, beef, duck, chicken (with the skin), bone broth soups, marrow, whole milk, full-fat dairy, whole eggs, fish roe, cod liver oil, fish and shellfish. Such products come complete with the vitamins and fat all in one, so while there is no harm in adding a little more, the food is rich and nourishing on its own.

While vegetarians, or even vegans, can get around the fat-soluble vitamins by adding a wholesome vegetable fat to their produce, what they are missing are foods saturated with those important hormone and pregnancy nutrients. This means they will probably have to consume more food than women who are carnivores, which works out, as they are also probably hungrier (from the sheer perspective that vegetables digest faster than protein).

Must a woman consume animal protein to have a healthy pregnancy? Certainly not. Vegetarians who include dairy and whole eggs in their diet will have an easier time meeting nutritional requirements – from protein to Omega’s, Calcium and Vitamins like K2, D and A. These nutrients are important, biologically, to the hormonal system.

The Compassionate Diet

Portman isn’t the only celebrity avoiding animal protein, Alica Silverstone (practically the spokes-woman for veganism) is expecting her first child as well. The Examiner talks about how the star is getting all the important prenatal nutrition from a prenatal vegan diet.

While advocates for a vegan lifestyle stem from the theory of compassionate living by not harming animals, it may not be the most compassionate thing for a woman’s body to eliminate them from her diet. Above all, listen to your body. If it is not getting what it needs, it will probably tell you in some uncomfortable way. I do think there is something to Nathalie Portman taking the time to notice that her body needed more of something. That something, was probably her pregnancy and prenatal hormones craving more fat and protein than she was getting from her vegan diet.

A Holistic Approach

Joanne Hay of Nourished Magazine uses the philosophy of “what would your great, great, great grandparent’s eat?” There was a time when processed, pre-made, fortified “health” foods were not available. Yet, couples still achieved healthy (and large) families, which continued on to create more families and so on – until you. What they were eating depends on where in the world they were living, but it was probably a combination of the local animals and plants.

When we speak of constitutional types in Chinese Medicine, we are really talking about genetics. So, what your ancestors ate and their state of health is actually quite important to yours. Western science has given us important information about necessary nutrients to foster prenatal health (adequate folate, for example). Chinese medicine looks at the energetics of foods as a way to nourish and heal the body. This is more of an individual case-by-case basis. I recommend all my patients to take a prenatal vitamin, consult the American Pregnancy Association for appropriate guidelines and then give individual dietary recommendations based on constitutional type for holistic prenatal nutrition.

]]> http://www.erinhessel.com/2011/04/the-right-prenatal-nutrition/feed/ 0 http://www.erinhessel.com/2011/04/homemade-kombucha/ http://www.erinhessel.com/2011/04/homemade-kombucha/#comments Thu, 14 Apr 2011 16:48:41 +0000 Erin http://www.erinhessel.com/?p=1633 Kombucha – a lovely, slightly effervecent, detoxifying, energizing and digestive enzyme-boosting cocktail. It now adorns grocery store shelves and sells for $5.00 per bottle. At first sip, this beverage can be sour and intense in flavor. Make it at home and this bite mellows to a refreshing after-dinner-digestiv. Kombucha is good for you, and is also very easy and inexpensive to make at home. Check out my Home-made Kombucha journey after the jump.

What It Is

It starts with a mushroom, called “Scoby.” Techinically speaking, scoby isn’t a mushroom at all because it cannot grow spores or “fruit,” but it is commonly referred to as such. Rather, the kombucha “mushroom” is a yeast culture and correctly named S.C.O.B.Y (symbiotic culture of bacteria and yeast). Sounds yum, right? No need to cringe, the bacteria contained in products brewed by scoby are the good guys – just like in yogurt, kefir, sourkraut or miso. Actually, kombuha is a great way to restore the gut with healthy bacteria in a dairy-free diet.

As you can see in the photo above the scoby culture looks like a round disc, that can vary in shades from cream to brown, and it will take on the shape of whatever container it is being brewed in (therefore it tends to be circular). It lives on sugar and caffeine, which will fuel the brewing process and propel the scoby to multiply quite rapidly. The more scoby cultures in a batch will yield a more concentrated kombucha flavor. At some point in the process, new spawns will need to be separated and discarded – or, better yet, given to a friend to begin their kombucha brewing journey. Don’t know anyone with a scoby culture? Starter kits are sold here OR here.

Why It is GOOD For You!

While your countertop can look a little like a science experiment, I assure you – the results will please your palate and your tummy. The digestive enzymes contained in Kombucha help the healthy bacteria in the gut, thus promoting proper nutritional absorption from the food we eat. According to Chinese medicine, the digestive system is the hub of systemic health, and views beverages like Kombucha as a real tonic. Here are just a few of the extraordinary benefits from including this beverage into your diet:

• Contains glucoronic acid, a natural detoxifier normally found in the liver, which helps support the immune system, remove metabolic waste and environmental toxins from the blood.
• Contains lactic acid, which increases oxygenation to blood cells thus improving energy and combating fatigue.
• Supports beneficial bacteria in the gut, intestinal health and nutritional absorption.
• Can help individuals heal from food sensitivities and allergies
• Can help heal intestinal dysfunction (chrone’s disease, IBS, celiac)
• Contains acetic and usnic acids which are anti-biotic and anti-microbial and actually prevent growth of harmful bacteria in the system.
• Contains malic acid, which prevents muscle fatigue.

If you are like me and interested in learning more about the fascinating world of fermentation, this site will help you learn all the ins and outs of why and how to ferment almost anything!

HOW TO BREW

Once you have attained a culture, brewing is easy:

1) Bring 3 Quarts of Water to a Boil

2) Remove from heat and add 4 organic tea bags, or loose-leaf equivalent. Steep for 15 min, then remove tea bags. (Be sure to use caffeinated teas – black, mate, green or white for the majority of bags and may add a little of your favorite herbal teas – nettles, red raspberry, rooibos, etc)

3) Add 1 cup organic sugar to warm water & tea, stir to dissolve

4) Once liquid has cooled to room-temperature (several hours), pour over the scoby inside a pitcher large enough to hold all of the liquid.

5) Cover the opening of the pitcher/jar with a clean paper towel, fastened with a rubber band.

6) Allow fresh kombucha to brew for about 1 week on the countertop. Begin to taste it after 5 days and stop brewing when desired flavor is acheived.

7) Strain the finished brewed liquid into a separate large bottle/pitcher, store in the refrigerator. Leave 2 cups of the liquid in with the scoby to keep it alive. Store scoby and liquid in a smaller container with a paper towel over it until ready to brew again. Scoby will stay alive for many weeks and even months without a new feeding.

March 8th, 2011 marks the 100th anniversary of International Women’s Day. This day commemorates the achievements of women past and present around the world, and was first held in Denmark, Switzerland, Germany and Austria in 1911. While there is much to celebrate in how far women’s rights have developed from a social, political and economic level; this day also gives a nod to the modern movements making waves for an even brighter future.

There are many activities taking place all over the world in celebration of International Women’s Day, from Google to the White House.  The biggest, and most international of the events will take place on bridges around the globe. Women will flock to the Brooklyn Bridge in New York City, the Barriere Bridge in the Congo, the Millenium Bridge in London and many others to celebrate accomplishments and collectively look towards the future.

On Sunday, March 6th, I went to see Ina May Gaskin speak about her new book (which by the way, is of course worth checking out and reading cover to cover!). She opened her lecture with the importance of the International Women’s Day event as a pivotal landmark in ending violence against women. It also happens to be her birthday, which in my opinion is an equally important day worth celebrating due to her profound contribution in the field of women’s health. On this day, I give a nod and respect to Ina May, for her social change and for the fire she ignited in me to provide service for women and their families.

Who inspires you?

Two weeks ago, I touched on the benefits of utilizing acupuncture before, during and post labor support. Massage is another wonderful therapy to use during this important time, and can work beautifully together with acupuncture. Two colleagues who specialize in prenatal massage put together this fascinating and well-cited document of the evidential benefits of prenatal, post-partum and infant massage. I share it with you, after the jump.

Benefits of Prenatal, Post-Partum and Infant Massage

by Katinka Locascio and Lena Posner

Decreases rates of complications during labor. Studies have found that women who receive massage while pregnant are less likely to have complications during labor.^[[i]^]

Decreases rates of postnatal complications for the baby. In addition to the benefit of a less complicated labor, studies have found that women who receive massage while they are pregnant have babies who are less likely to experience postnatal complications and perform better on infant assessment tests.^[[ii]^{] [}[iii]^]

Decreases rates of premature birth. Studies also show that women who receive prenatal massage are less likely to give birth prematurely.^[[iv]^{] [}[v]^]

Decreases stress hormone levels in mother. Since expectant mothers are already experiencing a great change in hormone levels, reducing unnecessary stress hormones can help bring the hormonal system into better balance, benefiting the mother as well as the baby. Reduction of maternal stress due to massage may help lead to decreased rates of complications such as low birth weight and premature birth.^[[vi]^{] [}[vii]^]

Increases oxygen and nutrients to the cells of the mother and the baby. During pregnancy, the mother can have up to 40% more blood volume in her body. Massage can help to ease some of this burden on the circulatory system by increasing local and systemic circulation which helps to bring fresh oxygen and nutrients to all of the cells and tissues of the mother and the fetus, allowing for optimal growth and development of the fetus.

Promotes easier breathing. During the later months of pregnancy, the size of the baby can reduce the diaphragm’s ability to contract fully to allow for a deep breath. Massage can help to loosen the muscles of respiration and the surrounding tissue to allow for deeper and easier breathing. Many pregnant clients notice that they can finally take a nice deep breath after receiving a massage.

Reduces swelling (edema) in the hands and feet. Swelling in the hands and feet during pregnancy is another result of the additional blood volume (up to 40% more than normal) that a pregnant woman’s circulatory system must handle. When the blood and lymphatic vessels are not able to move all of the extra fluid efficiently, it leads to a build-up of fluid in the extremities (hands and feet). Massage helps to increase the efficiency of these systems and can actually help to drain excess fluid out of the hands and feet and back to the heart.

Decreases pain in low back, shoulders, neck, and hips due to shift in posture. In order to accommodate the weight of the baby, the center of gravity of the pregnant woman must shift. This leads to a number of postural changes that can put stress on many areas of the body leading to tension, stiffness and pain. Massage can help to reduce tension and pain in these areas and help increase body awareness of the new posture.

Alleviates stress on weight-bearing joints (such as the knees) due to additional weight of the baby. Weight-bearing joints such as the ankles, knees, and hips have additional weight to support that they are not used to dealing with. Massage can help to alleviate the pain and soreness associated with this by increasing local circulation to the joints and decreasing muscle tension surrounding the joints.

Alleviates leg cramps. Massage can help to flush the body’s metabolic wastes that can build-up in the lower legs, reducing the incidence of leg cramps.

Alleviates sciatic pain. The postural shift caused by pregnancy can lead to tension in a particular muscle (Piriformis) that is located on top of the sciatic nerve. When this muscle clamps down on the sciatic nerve it can lead to numbness, tingling, and pain down the back of the leg (this is known as Piriformis Syndrome). Massage can help to release this muscle in order to take pressure off the sciatic nerve and reduce pain.

Decreases insomnia. Massage reduces stress hormones in the body which can decrease insomnia, a common complaint of pregnancy.

Helps prepare the muscles used during childbirth. Childbirth requires both flexibility and body awareness, two things that massage can help to provide. Giving birth requires the ability to contract and use muscles (such as abdominal muscles for pushing) while simultaneously relaxing other muscles (pelvic floor muscles) in order to avoid tearing tissue. The body awareness and education (on perineal self-massage) that comes with massage therapy can help lead to a smoother and less painful birth.

Shorter labor. There are various massage techniques, and acupressure and reflexology points that can speed up a sluggish labor and help support uterine contractions during pushing to make for a quicker labor. Studies have found that women who receive massage during labor have shorter labors.^[[viii]^]

Less painful labor. It has been reported by many women (and a study conducted at the Touch Research Institute corroborates) that receiving massage during labor decreases the pain associated with contractions and childbirth.^[[ix]^] Additionally, massage can help to reduce specific pain (in the back, pelvis, legs, shoulders, neck, etc) that can accompany labor.

Less likely to need pain medication. Massage is so effective at reducing pain associated with labor that a controlled study has found that women who received massage during labor were actually less likely to need pain medication – allowing for a more natural childbirth.^[[x]^]

Fewer complications during labor. While there have been very few studies on the effects of labor support massage, there are many studies that find that having another woman present for support (such as a doula) decreases rates of complications and the need for medical intervention (such as cesarean, forceps delivery, Pitocin use, etc).^[[xi]^] Additionally, studies have found that receiving massage while pregnant decreases rates of complications during labor.^[[xii]^]

Less anxiety during labor. A study at the Touch Research Institute found that women who received massage during labor experienced less anxiety during labor.^[[xiii]^]

Shorter hospital stay following birth. The same controlled study also found that following the birth, the women who received massage during labor had shorter hospital stays than those who did not receive massage.^[[xiv]^]

Better mood following birth. This study also found that women who received massage during labor had a less depressed mood following the birth.^[[xv]^]

Better milk production and easier breastfeeding. Stress hormones have a negative impact on breast milk production.^[[xvi]^] Numerous studies (cited above) have found that massage is effective in reducing the level of stress hormones present in the body, which can lead to better milk production and, in turn, easier breastfeeding.

Helps to realign the pelvis after birth. Massage can help to relax muscles around the pelvic area that can become tense following birth. This can help to allow the pelvis to shift back to its original alignment.

Relieves soreness after birth. Massage can help to flush the body’s metabolic wastes (which can cause muscle soreness) and relax and soothe muscles that have been overworked or strained during childbirth.

Faster recovery from a cesarean. Massage increases systemic and local circulation, which is an important factor in recovery from surgery. This increase in circulation helps to flush toxins that have built up at the surgery site and bring in fresh oxygen and nutrients so that the tissue can heal faster. Studies have also found massage to be effective at reducing pain associated with recovery from surgery.^[[xvii]^]

Relieves stiffness, tension, aches, and pains associated with caring for a newborn. Caring for a newborn puts many new demands on the body. Just holding a baby for extended amounts of time can put immense strain on the arms, shoulders, neck and back. Massage can help to reduce this stiffness and pain by relaxing tense muscles, softening connective tissue, working out trigger points (aka – knots), and bringing much needed blood flow into stagnant areas.

Facilitates weight gain in preterm and normal infants. Numerous studies have found that preterm infants gained up to 47% more weight when they received massage. It is believed that the massage leads to an increase in vagal tone, and in turn increasing food absorption.^[[xviii]^{] [}[xix]^{] [}[xx]^]

Improves sleep-wake patterns in preterm and normal infants. Studies find that preterm and normal infants who receive massage fall asleep faster, sleep more soundly, and have better sleep patterns than infants who do not receive massage.^[[xxi]^{] [}[xxii]^{] [}[xxiii]^]

Decreases fussiness and improves “soothability”. A study at the Touch Research Institute found that infants who were massaged (versus those who were rocked) experienced less fussiness and were easier to soothe.^[[xxiv]^]

Improves sociability and interaction behaviors. A Touch Research Institute study also found that infants who received massage (versus those were rocked) showed better interaction and social behavior.^[[xxv]^]

Lowers stress hormones and increases “happy” hormone levels. One study found that infants who received massage had lower levels of cortisol and norepinephrine (stress hormones) and increased serotonin (“happy” hormone) levels.^[[xxvi]^]

Preterm infants released more quickly from the hospital. A study at the Touch Research Institute found that preterm infants who received massage became more socially responsive and were released an average of 6 days more quickly from the hospital (with average hospital cost savings of $10,000 per infant!)^[[xxvii]^]

[ii] Field, T., Hernandez-Reif, M., Hart, S., Theakston, H., Schanberg, S., Kuhn, C., & Burman, I. (1999). Pregnant women benefit from massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 19, 31-38.

[iii] Field, T., Diego, M., Hernandez-Reif, M., Schanberg, S., & Kuhn, C. (2004). Massage therapy effects on depressed pregnant women. Journal of Psychosomatic Obstetrics & Gynecology,1-9.

[iv] Field, T., Hernandez-Reif, M., Hart, S., Theakston, H., Schanberg, S., Kuhn, C., & Burman, I. (1999). Pregnant women benefit from massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 19, 31-38.

[v] Field, T., Diego, M., Hernandez-Reif, M., Schanberg, S., & Kuhn, C. (2004). Massage therapy effects on depressed pregnant women. Journal of Psychosomatic Obstetrics & Gynecology,1-9.

[vi] Field, T., Hernandez-Reif, M., Hart, S., Theakston, H., Schanberg, S., Kuhn, C., & Burman, I. (1999). Pregnant women benefit from massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 19, 31-38.

[vii] Field, T., Diego, M., Hernandez-Reif, M., Schanberg, S., & Kuhn, C. (2004). Massage therapy effects on depressed pregnant women. Journal of Psychosomatic Obstetrics & Gynecology,1-9.

[viii] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[ix] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[x] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[xi] Klaus, Marshal H., Kennell, John H., & Klaus, Phyllis H. “The Doula Book”. Perseus Publishing”: November 2002. Pp.75-98

[xii] Field, T., Hernandez-Reif, M., Hart, S., Theakston, H., Schanberg, S., Kuhn, C., & Burman, I. (1999). Pregnant women benefit from massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 19, 31-38.

[xiii] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[xiv] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[xv] Field, T., Hernandez-Reif, M., Taylor, S., & Quintino, 0., & Burman, I. (1997). Labor pain is reduced by massage therapy. Journal of Psychosomatic Obstetrics and Gynecology, 18, 286-291.

[xvi] http://www.healthline.com/blogs/diet_nutrition/2007/07/myth-and-fact-of-increasing-breast-milk.html

[xvii] http://www.mayoclinic.org/news2007-rst/4330.html

[xviii] Field, T., Schanberg, S. M., Scafidi, F., Bauer, C. R., Vega-Lahr, N., Garcia, R., Nystrom, J., & Kuhn, C. M. (1986). Tactile/ kinesthetic stimulation effects on preterm neonates. Pediatrics, 77, 654-658.

[xix] Dieter, J., Field, T., Hernandez-Reif, M., Emory, E and Redzepi, M. (2003). Stable preterm infants gain more weight and spent less time sleeping and more time in the drowsy states following 5 days of massage therapy a. Journal of Pediatric Psychology, 28, (6) 403-411.

[xx] Scafidi, F., Field, T., Schanberg, S., Bauer, C, Tucci, K., Roberts, J., Morrow, C., & Kuhn, C.M. (1990). Massage stimulates growth in preterm infants: A replication. Infant Behavior and Development ,13,167-188.

[xxi] Scafidi, F., Field, T., Schanberg, S., Bauer, C., Vega-Lahr, N., & Garcia, R. (1986). Effects of tactile/kinesthetic stimulation on the clinical course and sleep/wake behavior of preterm neonates. Infant Behavior and Development, 9, 91-105.

[xxii] Field, T. & Hernandez-Reif, M. (2001). Sleep problems in infants decreased following massage therapy. Early Child Development and Care, 168, 95-104.

[xxiii] Field, T., Grizzle, N., Scafidi, F., Abrams, S., & Richardson, S., Kuhn, C. and Shanberg, S.(1996). Massage therapy for infants of depressed mothers. Infant Behavior and Development, 19, 109-114.

[xxiv] Field, T., Grizzle, N., Scafidi, F., Abrams, S., & Richardson, S., Kuhn, C. and Shanberg, S.(1996). Massage therapy for infants of depressed mothers. Infant Behavior and Development, 19, 109-114.

[xxv] Field, T., Grizzle, N., Scafidi, F., Abrams, S., & Richardson, S., Kuhn, C. and Shanberg, S.(1996). Massage therapy for infants of depressed mothers. Infant Behavior and Development, 19, 109-114.

[xxvi] Field, T., Grizzle, N., Scafidi, F., Abrams, S., & Richardson, S., Kuhn, C. and Shanberg, S.(1996). Massage therapy for infants of depressed mothers. Infant Behavior and Development, 19, 109-114.

[xxvii] Field, T., Schanberg, S. M., Scafidi, F., Bauer, C. R., Vega-Lahr, N., Garcia, R., Nystrom, J., & Kuhn, C. M. (1986). Tactile/ kinesthetic stimulation effects on preterm neonates. Pediatrics, 77, 654-658.

Chicken soup is known in many cultures to help prevent and fight-off common colds and flu’s. The broth is deeply nourishing, while the pieces of chicken and vegetables are satisfying and filling. In Chinese medicine, chicken bone broth is said to deeply nourish the kidneys, and are often used in situations where the kidney energy can get tapped – such as: after childbirth, after IVF cycles, a chronic or long-term illness, or as a general health supplement in the winter (which is the season for kidney energy). The “kidney energy” in Chinese Medicine can be likened to adrenal, endocrine and immune function in Western Medicine. After the jump, check out my own recipe for nourishing Chicken Soup.

This soup is a variation on my mother’s recipe and my fiance’s mother’s recipe for home-made chicken soup (learned by observation, trial and error – perfected!). Best part is that once the stock is made, this soup takes less than 45 minutes to prepare – start to finish.

• 2 Split Chicken Breasts, bone-in and skin-on*
• 3 Medium Parsnips, peeled and sliced into circles or half-circles**
• 2 Medium Carrots, washed and sliced into circles or half-circles
• 4 Cloves Minced Garlic
• 1 Medium Yellow Onion, sliced
• 2 Tbsp Olive Oil
• 6-8 Shitake Mushrooms, sliced thin
• 1-inch Slice Fresh Ginger Root
• 2 Bay Leaves
• Salt and Pepper to Taste
• 6 Cups Broth (preferably home-made, vegetable or chicken)
• 1 Cup Pasta or Rice of your choice, cooked and drained (optional)

Prepare broth for soup. In a separate soup-pot, saute onions and garlic in olive oil until tender. Add the carrots and parsnips, cooking together for about a minute. Pour the broth over the vegetables and bring to a simmer, adding the ginger slice, salt, pepper and bay leaves. Once bubbling, place the chicken breasts in, skin-side down. Cover and reduce heat to simmer for 10 min. Turn the breasts around so the bone-side is now down for another 10 minutes.

Remove chicken breasts from the soup and place on a cutting board. Once slightly cooled, remove and discard the skin and bones. Loosely shred the chicken and return to the soup (chicken should be fully cooked). Remove the sliced ginger and bay leaf, and add the shitake mushrooms. Simmer together for 2 minutes and then serve over cooked pasta or on its own.

* I use two chicken breasts because I prefer the white meat in my chicken soup, and I am usually only cooking for 2 so a whole chicken is a little much for us. But a whole chicken can be used. I prefer to keep the skin and bones on so that the essential minerals, nutrients and fats of the chicken absorb into the broth – making it the immune booster it claims to be.

**The parsnips give a nice texture and sweetness to the soup that I think complements the shitake mushroom flavor incredibly well, plus it is a nice way to use a vegetable not commonly called for in other dishes. Celery can also be added or substituted for the parsnips, if preferred.