✨How to Maximize Your Health Benefits Using Acupuncture✨

An Ancient Medical System

Chinese Medicine has been practiced for thousands of years and treats a wide range of conditions and imbalances. 

From the common cold to chronic or acute pain, internal disorders such as gastrointestinal complaints, chronic headaches, sinus issues, asthma and allergies, or any of the numerous physical presentations that result from early developmental trauma or autonomic dysregulation, the Chinese Medicine paradigm offers an ancient system and a therapeutic model that can get you relief and results.

How to Best Utilize Acupuncture + Get Results

I try to connect with every new patient before we begin our work together to talk about expectations and how to best utilize Acupuncture and Chinese Herbal Medicine to leverage results. 

If you are brand new to Acupuncture and Chinese Medicine, OR if you are returning to it after many years, OR if you have a particular goal for your own wellness that has been part of your life for years, it is best to schedule consistent appointments (usually once weekly) for a length of time in order to both:

1) Provide you with enough support to create some level of change
and
2) Get sufficient feedback from you and your body about how Acupuncture is helpful to you over time

I recommend that you plan, at the very least, for 4 weeks in a row of once weekly treatments in order for us to determine:

"How is this helpful?",
"What do you notice after your treatment?"
"Did you get any relief and for how long was relief maintained?"
"Did you experience any negative side effects?"

I like to let people know up front: there is so much room for creativity in terms of how I approach your treatments with Acupuncture and Chinese Medicine.

If something is not working, I have a lot of tools and a lot of options for what we do next. You are always part of the conversation. If you experienced an unpleasant side effect or no relief as a result of treatment it is not your fault. That is actually diagnostic and tells us where to go next and what to try next time. It can also provide us both with a level of understanding of what you are currently processing in life or in your lived history and we can support that. I am always inclined to recommend additional professional supports where they feel appropriate, as well.

If everyone gave themselves 8-12 weeks of once weekly Acupuncture to support a particular goal (if you need to miss a week here or there, everything will be fine!), everyone's experience of their symptoms, their own lives, their own energy and their own stress response would be palpable. 

Time + Consistency

If you are trying to improve your health, change habits or establish a routine that most nurtures you to do your work in the world, you may have noticed that consistency over time is the most effective approach to sustainable change and ACTUAL change over time. Most things do not change overnight.

I always tell patients "I'm available for a miracle!" and I am! It is rare but I have seen certain people feel markedly better after one Acupuncture treatment. 

Conceiving of how best to apply Acupuncture and Chinese Medicine (and any of the Holistic Modalities), is a lot like how you would apply exercise or nutrition: you don't do fitness once or eat your vegetables one meal per week in order to maintain health or meet a goal - it's an action you take near daily in order to produce results over time. 

While you don't need to get daily Acupuncture treatments (bless!), the same framework applies: consistency over time yields better results that last. It can take a long time for a symptom to develop or a tissue change to occur in response to a repetitive pattern or chronic stress or inflammation. It actually is less therapeutic to engage in an intense activity or "cathartic" therapy in order to unwind or rearrange whatever is going on in your body or to heal whatever trauma(s) you may have experienced.* 

Offering your body and your nervous system gentle support over time will create lasting change that you can carry forth into your community, your career, your relationships and your own experience of your physical body. 

*This is my professional opinion based in the academic and therapeutic trainings I have pursued in my professional career and my clinical experience over the past 17 years. This statement excludes things like necessary surgeries, certain types of complex medical conditions and of course emergent presentations. 

Nurturing Clarity

Once we have a well-rounded idea about how Acupuncture is useful to you and your presentation and once you feel well-supported enough to maintain the relief you are seeking, a once per month treatment regimen is a wonderful maintenance routine.

You've heard me say this many times before: coming in around the Solstices and Equinoxes is a great time to seek support. Conditions that were once well-managed will often flare or return around the changes of the season.

And also, sometimes there are "seasons of life" or moments in time when we require more supports and more consistent support to either "break even" energetically or to help ourselves function optimally in our day to day routines. 

Clarity is such a gift. When we amass enough experience with any body-based modality, we can make a much more informed choice about how to employ it for our greatest good and our own well-being. It becomes a tool we can utilize at any time with any frequency in order to support ourselves in the present moment but that also carries us forth into the future. 

---

Also: Late-Summer Energetics!

Come the 3rd week of August, we will enter a different Elemental Season in the Chinese Medicine paradigm, that of the Earth Element which corresponds to the organs of the Spleen and Stomach.

Here is the link to a Blog Post I wrote in 2019 regarding the Spleen and Stomach and the Season of Late Summer in the event that you might be curious or want some perspective and tips to support yourself. 

It is a wonderful time to receive support before the school year starts and as we begin to move towards the Fall Equinox!

Sending you all well-wishes <3

Warmly,
Katie Fritz

The Damp-Heat of Our Midwestern Summer 🌞❣️🌦️🌈

Summerheat and Summer Dampness...

How's your Midwestern Summer going? If you're living in Wisconsin, it is hard to miss the experience of intense heat and humidity. In this newsletter, we are going to explore the impacts of heat and humidity on our bodies through the lens of the Chinese Medicine paradigm.

Climatic Qi in Chinese Medicine

I often speak a lot about the 5 Elements of Chinese Medicine with my patients and in these newsletters: Fire, Earth, Metal, Water and Wood. The 5 Elements have associations with the Seasons more broadly and help Chinese Medicine clinicians make sense of your symptoms as they might present on, around or throughout the punctuations of the cyclical Seasons. 

In Chinese Medicine we also utilize and acknowledge the clinical relevance and impact of the changes in weather and how that can produce or contribute to any number of symptoms. Perhaps you've noticed a headache or joint pains come on as a storm front approaches? Or your symptoms worsen or improve in dry or cold conditions? Or perhaps you feel amazing or you simply cannot stand the heat? 

Enter the 6 Qi in the Chinese Medicine framework: Wind, Heat, Fire, Dampness, Dryness and Cold. 

In Chinese Medicine, the qualities of Qi (aka Energy if this happens to be your first email!) can combine and you can have something your Acupuncturist might classify as a Wind-Heat or Wind-Cold Invasion. You may experience Damp-Heat or Damp-Cold. We refer to these as patterns of imbalance in Chinese Medicine and they help us pick our Acupuncture Points and our Chinese Herbal Formulas.

For the purposes of our exploration, we will dwell on Dampness and Heat (and Damp-Heat) as they pertain to our most recent weather patterns.

Dampness...

Chinese Medicine often relies on metaphors and imagery rooted in the natural world to illustrate concepts as they pertain to health and illness or wellness and imbalance. 

So when you think of Dampness what images, qualities or feelings come to your mind?

To some degree you can intuit how you might feel (or how you are feeling given the rainfall we have had!) if you were trying to combat Dampness as a pattern of imbalance in your own body.

Among many things, Dampness encumbers. It is heavy and fatiguing. Dampness can be very physical and cause swelling of the tissues, weight gain, nasal congestion, frequent urination, diarrhea, nausea, loss of appetite, lethargy, brain fog or depression as some examples. Dampness can be Cold or Hot, depending upon the circumstances or our constitutional tendencies. 

Heat...

When you think of your physical experience of Heat, many of the signs and symptoms are also intuitive. You sweat, your skin flushes, if overexposed to the sun your skin may become red and even peel. 

Sign and symptoms of trapped Heat or a Heat pattern of imbalance may also include skin irritations or rashes, systemic inflammation and all manner of inflammatory responses from superficial tissues like a stye on your eyelid, acne, gut irritation with bowel irregularities, urinary tract infections, sinus infections, or fever. Heat can contribute to chronic headaches, painful menses, or frequent spotting. 

So when we combine the pathologies of Damp and Heat, we call that Damp-Heat (I know you never would have guessed?! :)). Damp-Heat presentations can look like any combination of the above imbalances: redness AND swelling, fever AND diarrhea, feeling NO appetite and then feeling ravenous, having a headache AND feeling fatigue. 

Supporting Vitality in Summer

Utilizing Acupuncture Points and Chinese Herbal Medicine, your Acupuncturist does things such as Clear Heat and Drain Dampness to ameliorate your symptoms, improve your access to your vital life force and to restore your whole body to a sense of relative ease and balance. 

Here are some of my favorite acupuncture points to Soothe Fire, Drain Dampness and Clear Heat. You can apply acupressure all on your own for an increased sense of well-being: 

Heart-8
Spleen-9
Stomach-44/Large Intestine-11
Pericardium-6 (for nausea and low appetite)

I hope everyone is staying cool, staying safe and enjoying how lush and green it is outside (a wonderful side effect of all this moisture and humidity). If you need anything or have questions please don't hesitate to reach out or book a consultation! 

Ushering in Summer ❤️🌻☀️✨

Hello, Summer!

The Summer Solstice arrived Friday June 20th and we have most definitely been initiated into the heat of the season here in Madison, WI!

The Fire Element in Chinese Medicine

In Chinese Medicine, the Summer Season is associated with the Heart and Small Intestine systems, also referred to in combination as the Fire Element. 

The Heart and the Small Intestine have many familiar correspondences from the Chinese Medicine perspective. Physiologically, the Heart governs the health of the cardiovascular system while the Small Intestine manages elements of the digestive process and has a responsibility to your immune system.

Emotionally, the Heart and Small Intestine systems help us metabolize, manage and relate to our experience of not only anxiety, but also to our expression and experience of joy. As such, an imbalance of the Fire element can also limit our ability to experience joy and can be a contributing factor to depression or depressive episodes. An imbalanced Fire Element can also contribute to our experience of anxiety or panic.

{I find it's always important to note: the transient experience of ANY emotion whether deemed "positive" or "negative" is not pathological. I tell patients with great frequency: emotions are physiological, NOT pathological.

Healthy emotional expression, supported in your own relatively resourced state or in the context of professional or personal relationships ultimately moves Qi like anything else. Honest emotional expression is deep self-care. 

It is the stagnation of an emotional state over lengths of time that can create greater issues both internally and within one's behaviors and relationships. Your acupuncturist most certainly cares about your emotional state of being!}

Spiritually, the Heart and Small Intestine systems evoke and engender our capacity for conscious awareness. Just like your Heart must keep pumping in order for you to be alive/awake, the spiritual capacity of the Heart (and Small Intestine) is integral to your ability to awaken a la conscious awareness. You know, consciousness - just the thing that we need now more than ever <3 

When Fire Blazes...

There's also a classical saying in Chinese Medicine "all pain, sores, swelling and itch belong to the Heart."

If you or someone you know suffers from anxiety-induced hives or gets caught up in some poison ivy or poison oak, there are acupuncture point combinations and herbal remedies that can help to alleviate those symptoms efficiently while also supporting the health of your immune system! 

Boils, bug bites, cystic acne and breakouts can be treated and soothed utilizing Chinese Medicine. Part of our focus will be always be on balancing the Fire element. 

The Winds of Spring Build Healthy Fire

Part of the what makes Chinese Medicine so uniquely validating and particularly useful is that, like many ancient traditions, this medical system honors cycles. Here we are again: moving from Spring to Summer. 

Have you noticed in your own life, emotionally or physically, that your symptoms arise with some regularity or in the context of a particular Season or at a certain time in the year?

Have you noticed that Seasonal transitions can be a bit of a bugger? While your headaches/PMS/sleep cycles/immune system/mood were once well-managed, symptoms have reappeared lately?

Each Season has a unique energy or Qi and sometimes imbalances can express themselves in a particular season. 

How Acupuncture and Chinese Herbal Medicine can help

The Seasonal energy of Summer is "the height of Yang energy". Yang energy is warmth. It is the force that animates this bag of bones. :) It is cellular metabolic energy. Yang energy is active and mobile and it circulates warmth in order to prevent any (Cold) accumulation. 

Specific to Heart and Small Intestine imbalances in Chinese Medicine, I often see people experience any number of the following: headaches, poor sleep or insomnia, anxiety or panic attacks, depression.

People may experience swelling of the ankles or face, heart palpitations or irregular heart rhythm, excessive sweating/night sweats or lethargy.

Many digestive complaints can stem from what we would refer to as "Cold" in the digestive system and lead to the experience of nausea or loss of appetite, chronic loose stools, diarrhea, bowel irregularities, frequent urination or decreased thirst.

If your immune system feels challenged or you find yourself suffering from a Summer cold, Acupuncture and Chinese Herbal Medicine are always here to aid in your speedy recovery!

Summer Retreat

Given the energetic quality of the Summer, our lives tend to be busier and our days a little bit more full of activity. Coming in for regular Acupuncture treatments can help maintain your energy in this Season to support your experience of wellness in real time while also supporting greater balance leading into the next Season. I look forward to seeing you soon for any grounding or symptomatic relief you might need! Until then, I hope you take great care and get to enjoy the simple pleasures of these warm Summer evenings <3

💘 A little something to support us in February

And we have arrived at February...

I hope this email finds you safe, healthy and well 💕

Always, but especially given the current quality of time, I hope you feel supported by your communities, your callings and your networks of care.

It’s always time for Love 

However you care for yourself daily or in moments of high stress will have a cumulative impact on your vitality and sense of well-being. Not only that, it will help you respond appropriately when certain actions are called for 🙏🏼

There are numerous ways to care for yourself: a deep breath, a brief moment of stillness, a glass of water, a home-cooked meal, a good cry, a good scream, a good chat with a friend or a trusted professional. 

The return of the Heart-Shaped Cups💕

This month, in the spirit of levity, frivolity, self-care and good clean fun, I wanted to offer the return of the Heart-Shaped Cups 💕

For folks who are already a fan of Cupping, you know the health benefits of the modality: it works to release muscle tension patterns and provide pain relief. 

The procedure of Cupping involves suction which creates space in the fascia, allowing the tissues to find freedom from stagnant tension patterns. It also intentionally breaks the superficial blood vessels - leaving marks - so that blood flow increases to local tissues. When you improve blood flow to local tissues, there is more oxygen and more nutrients available for any necessary repairs.

I have used Cupping throughout the years to help people get relief from musculoskeletal pain, migraine headaches, sinus congestion, asthma, and tension headaches. Cupping can also offer relief from emotional tension and stress. 

This month, because we can, the Heart-Shaped Cups are coming off the shelves 💓 So if you’ve got your Cupping appointments on the books, just let me know if you would like to incorporate them into your treatment! 🥰

Luminous Rose 🌹 at Ahimsa Wellness Collective ✨

I am delighted to announce that I am carrying a select line of Luminous Rose skincare products at the clinic for sale!

I stocked a few of my personal favorites:
the Deep Hydration Facial Tonic,
the Vitamin C Brightening Serum,
the Renew + Restore Face Cream, 
the Gentle Face Cream,
the Glowing Skin Facial Toner,
the Acne Relief Gel,
the Nourishing Facial Cleanser,
AND the Green Tea Hydra Milk Mask.

Maria and I also collaborated on a Facial Cupping Oil which I have been using very much to the delight of my patients! It has the most subtle Red Mandarin scent and works really beautifully for Facial Cupping and Gua Sha.

Products are available in limited quantities and everything is available for sampling in the clinic. I have yet to see anyone leave in a full Green Tea Hydra Milk Mask but I would very much encourage it. :)

The Spring Equinox is On Its Way ✨🌱✨

Spring is almost here

The Equinox will arrive March 20th, 2025. You might already be feeling that internally in various ways. A seasonal and energetic shift is afoot.

Across many traditions, Spring is a season associated with renewal and rebirth. What was resting and fallow is now being energized and invigorated for new growth and new life. 

The Wood Element in Chinese Medicine

In Chinese Medicine, the Spring season is associated with the Liver and the Gallbladder systems - The Wood Element. 

The Liver and the Gallbladder have many correspondences from the Chinese medicine perspective. Physiologically, they govern the health of the muscles and the tendons. The Liver-Gallbladder systems also have a role in a regular menstrual cycle, in reproductive health and balanced hormonal regulation. Together they help with mood regulation and the Liver Blood (a concept specific to Chinese medicine) supplies your neurological tissue. In this system, the Liver has a responsibility to the healthy and appropriate function of your nervous system, as well as its capacity for regulation and its responsiveness to stimuli.

Emotionally, the Liver and Gallbladder systems help us metabolize, manage and relate to our experience of anger, frustration and resentment. I think we are hard-pressed to find someone who does not experience those emotions (in this political climate, etc) with some frequency and that is not in any way pathological. It's the stagnation that being in that (or any) emotional state over lengths of time that we want to be mindful of <3. 

Spiritually, the Liver and Gallbladder systems evoke our capacity for creativity. This could be our capacity for creative inspiration, creative expression, making art, problem solving, idea generation, innovation, the ability to envision a new path forward.

A stark energetic contrast

Moving from Winter to Spring is no small task. The energy conservation and consolidation that is called for in Winter is so variable and personal. I find in clinic people rarely report feeling rested or being able to take the time they want for rest in the Winter. And each year, Spring comes bursting forth, demanding that we begin anew whether or not we feel ready for all that it brings. I am always impressed by how people notice this phenomenon for themselves each year, time and time again. People really feel the impending arrival of Spring. 

How acupuncture and Chinese herbal medicine can help

The axis for the energetic movement (really since the Winter Solstice) is "up and out". Like a seed planted below the earth, finally it is sprouting shoots. We want the seedling to also have a well-developed root system and we can nurture a balanced system with Acupuncture and Chinese Herbs. 

Specific to Liver and Gallbladder imbalances in Chinese Medicine, I often see people experience any number of the following: headaches, migraines, hormonal imbalances, menstrual cycles irregularities, tremors, Bell's Palsy or other neurological presentations, unexplained anxiety, difficulties with mood regulation, or depression. 

Often times around the changes of the season, conditions that were once well-managed become less managed or a little unruly for a moment in time - but this can be especially true in Spring due to the stark contrast in energies between Winter and Spring.

If you are naturally feeling called to this kind of support and holistic medical care, I look forward to seeing you soon! In any event, I hope you take wonderful care of yourselves and others and many Spring blessings to you and yours <3

Ancient Wisdom for Natural Beauty ✨🌹✨

Ancient Wisdom, Natural Beauty 

I am super excited to announce that I have received my Advanced Certificate in Facial Rejuvenation Acupuncture from the one and only, Michelle Gellis!

The practice of Facial Rejuvenation Acupuncture is indeed ancient, mentioned in some of the earliest texts about Chinese Medicine. 

It turns out, people have always wanted their skin to look healthy, vibrant and youthful :) and they've been using Acupuncture for thousands of years to do so.

What does Facial Rejuvenation Acupuncture do? 

When we are inserting needles into the face, we are stimulating collagen and elastin production and increasing local blood flow, while also relaxing the facial muscles.

Fun fact: your face is the only place on your body where the muscles attach through a tissue network onto the skin - everywhere else the muscles attach to bones via the tendons. This direct connectivity is why we are able to make facial expressions.

When the muscles of the face are used over and over, they become tight in a particular pattern. The skin ends up developing folds and we start to see the appearance of facial lines. 

While something like Botox paralyzes the muscles so that they cannot be overused, Acupuncture relaxes and nourishes the muscle tissue to help the muscles relax and recover. 

Our faces tell our stories

Something that has really stood out to me in studying and applying Facial Rejuvenation Acupuncture is the surprising depth it brings to understanding the stories that our faces might have to tell.

There are entire books written about what the lines of the face have to say about an individual's lived experience, what they have been through, what they have survived, what emotional experiences might predominate. 

It doesn't seem appropriate to me to assume that I know what someone has been through just by looking at their face but it is interesting food for thought. It brings another lens to the various diagnostic skills we learn to apply as clinicians of Chinese Medicine. 

In my humble opinion from the courses of study I have pursued, it is always the case that our lived experiences reside in our bodies. From the high highs to the low lows, the joys, anxieties, all across the spectrum of human emotions, our bodies are the containers that respond to and process whatever we experience as we move through the world. 

I often have that particular conversation with patients in my clinic, and to apply it via Facial Rejuvenation Acupuncture is no different. 

A unique application of Chinese Medicine, and yet it is Chinese Medicine all the same 

While the amount of needles inserted in the face increases, we always tailor every treatment to the individual person, the same way every Acupuncture treatment considers your unique patterns and imbalances. 

You still receive a full body Acupuncture treatment. While collagen production is being stimulated, we are still supporting the health of your tissues and organs and balancing your hormones and nervous system. When you feel and function better, your complexion will reflect that. It is indeed a natural skincare approach that nourishes you BOTH inside AND out. 

Not dissimilar to a focused Acupuncture treatment plan, improving the health of the skin and stimulating the raw materials for a healthy, balanced complexion does take time. After every treatment, collagen production has been stimulated and yet it does take time and consistency to get that collagen to remain. It can take 12-20 once weekly treatments to establish a healthy, functioning foundation of collagen (all while receiving the whole body benefits of consistent Acupuncture treatments). 

There are a few conditions that are contraindicated for Facial Rejuvenation Acupuncture such as a patient with migraine headaches, high blood pressure, bleeding disorders, or for patients who are pregnant. So if you have any of these conditions or are currently pregnant, it would be advised for us to first have a consultation so we can discuss.  

The Beauty of Facial Cupping and Gua Sha...

Another important revelation I have had recently is that so much of our communication is non-verbal.

Our faces transmit a lot of information on our behalf. We furrow our brows when we are in thought. We raise our eyebrows when we are surprised or caught off guard. Our eyes communicate our level of presence, pain, joy or sadness. 

Outside of your traditional facial or self-massage practice, when and how can we tend to the muscles and fascia of our faces that are working so diligently on our behalf day in and day out?? 

Enter: Facial Cupping and Gua Sha. Unlike traditional Cupping and Gua Sha on the rest of the body, when we do Facial Cupping and Gua Sha we are NOT trying to create marks. 

Every Facial Rejuvenation session ends with both Facial Cupping and Gua Sha. It is an impactful procedure that temporarily creates space in the fascia, relieves tension from the muscles of the face, increases healthy blood flow to the skin, stimulates collagen and elastin production and also allows for healthy lymphatic drainage. 

I have been offering Facial Cupping and Gua Sha as an add-on to your Traditional Acupuncture Treatment for about 2 years now and to really wonderful results. Every person who has experienced Facial Cupping and Gua Sha remarks on how it is so supremely relaxing to the whole system.

It will for sure make things "plumpy"! :) You really can feel and see the collagen benefits for a solid 48 hours afterwards! 

We have a local skincare Maven in our midst!

Maria Henry is the founder of Luminous Rose. 

She crafts small batch, all natural and organic skin care and hair care products, locally in Waterloo, WI.

Since beginning this course of study, I have learned about the importance of using skin care products as a crucial part of maintaining the health and well-being of my skin. 

I have been using Maria's products for about 8 months and have been really pleased with how gentle and effective they are. My winter favorites are the Deep Hydration Facial Tonic - paired with a pump of the Vitamin C Brightening Serum - for a daytime treatment, the Velvet Skin Barrier Balm for my walks in the woods, and the Night Pressed Recovery Serum for my evening routine. As an adult who still has the occasional blemish, I have found her Acne Relief Gel Heaven-sent! A few dabs a day and those blemishes disappear so quickly.

In general, I have found that a little goes a long way with all of her products. The lovingly crafted small batch goods last quite a long time, even with daily use. 

Everyone's skin care needs are so different, and Maria is so generous with her consultations and her knowledge. If you have questions about what might be a great product or few products for your routine, you can always inquire about specifics and visit her website for more details.

The combined practices of Facial Rejuvenation Acupuncture, Facial Cupping and Gua Sha and all natural + clean skin care products support the health of your skin in every season and at every stage of life, while also having profound benefits to your overall well-being <3

Warm Solstice Wishes To You ✨🎄✨

It's that time of year again

We are nearing the shortest day of the year. During the wee hours of Saturday December 21st the Winter Solstice will arrive. The light has been waning for months now and soon, bit by bit, the amount of sunlight in our days will begin to grow again.

I don't think I'll be the first to tell you that this is an energetically potent or significant time but I'm happy to share a few thoughts from the Chinese Medicine perspective...

The official start to the Winter season

In Chinese Medicine theory, the Winter season is governed by the energetics of the Kidney (and Urinary Bladder) system: the Water Element. 

There are a great number of characteristics, energetic qualities, color associations, physiological significations, emotional features, tissues, etc etc that correlate to the Water element. It's a rich landscape that provides interesting and insightful therapeutic applications during this corner of the year.

One of my teachers describes the Water Element as a cold block of ice, a glacier even. The Water Element can be thought of as a rich reservoir of fluids and resources that, when functioning and tended to optimally, slowly melts and makes available its nutrients and nourishment consistently over time. 

As you might intuit, the energetic quality of the Kidneys is that of stillness, conservation and consolidation. 

The color association is black, like midnight, perhaps symbolic of this moment of time when Winter is initiated and daylight is less but the night sky lingers longer.

Your dear Kidneys

As per Western Physiology and also to your Chinese Medicine practitioner, the Kidneys have a physiological role in regulating urination - "the waterways" and fluid balance within the physical system. 

In the Chinese Medical System, the health and energetics of the Kidneys is also responsible for the health and quality of your bones and teeth.

"The Kidneys govern the low back" as a general rule, which should not come as too much of a surprise since that is where the organs reside. 

In this medicine, the Kidneys also contain our genetic code. They contain the essence of what we inherited from our parents and what we we will pass on to our offspring (if that is a path you chose in this life) as well as play a role in one's ability to conceive and maintain a healthy pregnancy. 

Emotionally, the Kidneys are responsible for our experience of fear and fright whether that be acute or chronic.

An energetic level further, it is said that the Spirit of the Kidneys or the spiritual function of the Kidneys is the Will. I've always interpreted this in my own understanding to mean that the Spirit of the Kidneys functions with some level of resolve, resilience and/or determination in response to challenges, obstacles or adverse experiences in life. 

Tending to yourself in this particular season (and all seasons)

Ancient traditions and especially ancient medical traditions are steeped in wisdom for consideration, reflection and therapeutic application during particular times of year  - but also during all times of the year!

In fact, all of the seasonal shifts are significant and felt in their own ways. I often recommend that for long-time patients of the clinic who are feeling well and interested in maintaining their health that they plan to schedule an appointment around the changes of the seasons. 

Often times presentations that are or have felt well-managed will suddenly become a bit unruly around a solstice or an equinox. It's a great time to check in with your practices and supports to help align yourself as best you can with the energy of the current season. 

If you have urinary dysfunction you can consider Chinese medicine an additional support or viable medical tool for treatment. I have treated acute urinary tract infections with Chinese herbal medicine. Acupuncture can support and help manage or reduce nighttime urination, incontinence, as well as low back pain and dental pain. There are many folks who utilize acupuncture to support fertility where there are evidence-based methods to improve the statistical likelihood of successful IVF or IUI procedures. 

Specific to this season and this moment in time, it is a particularly potent time to cultivate and nurture Kidney energy and to practice the embodiment of its qualities and characteristics.

Yes, we tend to speed up this time of the year as a culture and energy output is often greater, but we have all observed that we often do our best to slow down come early January. There will plenty of Winter left to develop a relationship with your Kidney Qi :)

Absolutely the holidays are often stressful and depleting! And perhaps after this little email, you have some additional perspective on a modality or resource that might feel supportive as you tend to your commitments and your obligations. 

On a broader scale, we are living in uncertain and stressful times nationally and globally. Whatever it is you do to take care of yourself, to connect to your sense of self and your sense of humanity, anything you do to help yourself rest and recover will assist you in connecting to a relative sense of safety and will help you help yourself as well as other people <3

Ahimsa in the new year...

The clinic will be open normal hours the week of the Solstice, limited hours the week of Christmas and then Monday December 30th and Tuesday December 31st. The clinic will re-open Tuesday January 7th, 2025. You will see all available appointments on the online scheduler. 

I love working New Year's Eve so come on in! Have a moment, set a tone, treat a cold, support yourself body, mind and spirit. 

One last quick note: this year I endeavored to study Facial Rejuvenation Acupuncture - something folks have asked me to study since I started practicing - and it has been really informative, really engaging and a unique application of Chinese Medicine with a surprising amount of depth. I hope to share more about that soon. 

In the meantime, Winter Solstice blessings to you and yours. I hope you are taking wonderful care this season and always.

Treating the common cold with acupuncture and herbs😷🤍

In a post-pandemic landscape...

These days, we wear masks in public when we don't feel well. And rest assured you can still get the care you need from my acupuncture clinic!

Prior to the pandemic, one of my favorite presentations to treat with acupuncture and Chinese herbal medicine was the common cold. It still is!

If you have a flu or a virus and you're waiting it out to see when you might feel better, you can always come in if you feel well enough to do so.

If you're reading this, you likely already know about my personal crusade against phlegm :) It remains to this day. Boogers persist and so do I.

Mask up and come on in!

The procedure of acupuncture does an excellent job at opening up your sinuses, relieving headaches and sinus pressure, reducing or eliminating cough as well as clearing up bronchial congestion all while supporting the lymphatic and immune systems. 

We have herbs in our herbal pharmacy that treat sinus infections, fever/chills, lingering and persistent coughs, sinus drainage, sore throats and much more.

Do you have thin, clear phlegm??

There's a formula for that.

Thick phlegm and a headache??

There's one for that, too! 

A sore throat and bitter taste in your mouth?? Tender swollen glands?

I can think of at least 3 formulas that would help and can all be modified based on your specific presentation. 

An oldie but a goodie:

Here's a link to an old blog post on tips for bolstering and supporting your immune system:

https://www.ahimsawellnesscollective.org/ahimsa-blog/2018/11/1/cold-season-is-upon-us-tips-for-staying-healthy
 

Also, in the event that you do not feel well enough to make it in to the clinic for a treatment or an herbal consultation, herbal consults can always be done via phone or virtually! Your customized herbal formula can be picked up or delivered depending upon the day and my availability <3.

A little end of the year housekeeping

As the year draws to a close and the holidays are upon us, you will see my updated and adjusted clinic hours and appointment availability on the booking website.My rates will also be adjusted starting January 1st, 2025 and you will see those posted on the booking site, as well. 

I am always consistently impressed by how folks show up for themselves and their health during this corner of the year. A little support goes a long way in helping us be present to ourselves and others during this often eventful and often challenging season.

It is always a joy to see each and everyone of you. Thank you always for sharing yourselves so honestly and openly with me. It is impressive and vulnerable and meaningful and such a thing of beauty. 

From sinus congestion to backaches, to heartaches and heart openings and everything in between: thank you for your time, your energy and your commitment to yourself.

We (the Big We) have always needed one another but that seems clearer now more than ever <3

A Note on Health and Healing

Hello, all!

I am writing to you all after quite some hiatus. I hope this message finds you safe, healthy and well <3

There are many ways in which a global pandemic and the life of the last 3 years has been restrictive, clarifying, challenging and liberating – among any number additional things like exasperating, exhausting and possibly debilitating.

I hope you were able to weather whatever storms you may have encountered with tremendous self-compassion and grace <3

Something that has become clear during my decade + of practice, and perhaps which has been further clarified in the last few years, is the distinction between symptomatic relief and healing.

I think it’s a good discussion to have and a worthwhile distinction to make.

Most people seek medical treatment for symptomatic relief. That’s often why folks come to my clinic for acupuncture or herbal medicine. You might have knee pain, or chronic headaches, anxiety, panic attacks, sinus issues, sleep disturbances or stomach pains (or all of the above is not uncommon).

You are looking for relief and that is an utterly reasonable request.

There’s the possibility that you stumble upon something significantly different, however, when you chose to engage with holistic, systems-based modalities (aka the practice of acupuncture and Chinese medicine, chiropractic care, massage, craniosacral therapy, naturopathic medicine, talk therapy, etc).

You feel your pain decrease and the grip of your anxiety soften. Your sinuses clear up temporarily (praise!) or your bowel movements improve over the course of the coming weeks. Or perhaps things improve ever so slightly or you notice no change at all – but somehow you notice your mood has improved and you have a bit more energy to move throughout your day. Engaging with your kids or your loved ones feels different. You start to relate to your sensory experience or your emotional experience in a newly unfolding way.

Often times, when you choose holistic medical approaches you do experience symptomatic relief – results may vary and take time, absolutely (this is true of all medicine, quite honestly).

 What you also end up choosing is healing.

Healing and health vary.

We might say health is the experience of some degree of balanced wholeness or wellness, the absence of symptoms or pathology.

Healing is a process. I cannot say whether it has a distinct end point, or that it even involves the absence of uncomfortable symptoms.

Healing requires the commitment to a process, to showing up for yourself with consistency and with great care.

You might learn that your headaches are related to an overflowing work schedule or to your anger or frustration with a loved one or a co-worker.

Your knee pain might be the result of overuse in daily exercise, possibly aggravating an old injury, possibly pointing out a structural imbalance somewhere else along your spine.

Anxiety or panic (for lack of a more nuanced description in this moment) often stems from our early childhood experiences, though it can easily be exacerbated in a present day context. We develop all sorts of coping mechanisms and compensatory behaviors that permeate our adult experiences as a result – sometimes these conscious or unconscious strategies just quit working on our behalf or we outgrow their usefulness.

Sinus issues could be the result of consuming too much dairy (I’m sorry, I know it’s the Dairy State bless us all it’s still hard to digest) or from weather changes or environmental irritants.

To be engaged with your own healing means tending to any of these possible realities with a great deal of care, consideration and compassion.

It is a process of ever-unfolding self-awareness and self-discovery. Whenever possible if we can meet ourselves + our experiences with curiosity and kindness an opportunity arises for us to heal.

It’s not a one-and-done experience. Or at least that is very rare. We heal in layers, we heal in time, we heal the same ‘stuff’ but with different depths, we heal just enough, bit by bit as we go along. True healing, in my opinion, does allow for some level of integration and some neurological change. This is why it can be a bit confusing (the brain is actually changing) and a bit uncomfortable (you are entering uncharted territory in your experience).

Well…why should we care about any of this?

I’m writing this blog post at this particular time 1) because this is an important clinical distinction that helps set an appropriate expectation for all holistic healing modalities and 2) the seasons are changing and, historically, these are the more difficult months of the year.

There is a lot of lore around this time of year being ripe for healing, which I think both personally and professionally is true. It’s also just a great time to set yourself up with systemic supports.

Things you will always benefit from:

1)     Eating your vegetables

2)   Drinking clean water

3)   Putting yourself to bed at a decent hour

4)    Moving your body

5)   Being in nature

6)   Being seen, heard and witnessed by a safe and loving presence

7)    Laughter/joy/genuine connection

8)     Honesty: being honest with yourself even when it is uncomfortable, difficult or inconvenient has tremendous health benefits.

And none of this has to be extreme or overly rigid, in fact, it’s absolutely best if it isn’t overly controlled or manufactured. Consistency is the key. Any change worth creating builds and integrates bit by bit over time.

It’s always a good day, a good moment, or a good season to commit to yourself – however that might look and feel to you.

Take wonderful care and have a wonderful weekend!

Yours in health and healing and symptomatic relief,

Katie Fritz, L.Ac., Lic. herbalist

Owner, Ahimsa Wellness Collective

Curiosity Amidst Chaos: A Week of Awareness

Hello, dear ones

I hope this email finds each of you safe, healthy and well. I think collectively and individually we have all been riding a rollercoaster of rapid change, updates and restrictions that have us feeling simultaneously stimulated and fatigued. The survival energy is palpable and maybe you've felt your own survival energy showing up in any number of ways specific to your physical and emotional experience. 

In an attempt to provide some small semblance of support that may be of use to you all during this time I've tried to outline and organize weekly emails that incorporate suggested practices - from awareness, to breath, to movement, and so on. Additionally, I will try include links to supportive virtual resources for this time of social distancing and self-quarantine. 

When I speak generally to practices, I'm referring to the teeny tiny things that we do - the new things that we might try, the old things we might call upon or refresh - that have a cumulative impact on our ability to be present to our current experience.

In being present with ourselves, our loved ones and the collective field that is (possibly) more felt than in previous moments, how might we tend to ourselves? In being present with ourselves, how might we attempt to make choices that are even the slightest bit more informed? And how do we feel physically and emotionally when we feel as if we are able to make a more informed choice for ourselves? How do we feel when we do not feel we are able to do so? They are both equally valuable experiences that will teach us a great deal. If we are able to tend to ourselves, how are we better able to be a resource to those who need us? 

Curiosity Amidst Chaos

In my more recent studies and personal practices, the value of curiosity has become ever apparent. The depth and tone to one's personal curiosity can of course vary moment to moment. It's not necessarily playful, although it certainly can be. Curiosity lends itself to a non-judgmental lens.

So here we are. Many things feel and are legitimately outside of our control. Things feel chaotic. You may have noticed old or familiar emotional responses, reactions, physical tension patterns, headaches, sleep disturbances, digestive issues - any number of things - show up in response to the rapidly changing circumstances of the past few weeks. 

Personally, I've noticed that I start to feel like I'm getting a cold every time I walk into a grocery store. I'm noticing how emotional stress patterns are showing up a lot like physical illness and lymphatic congestion. It was fascinating to watch (and experience) how quickly my mood would change when I had to leave the house at the beginning of last week. 

My suggestion for this week is the practice of awareness. To engage in the practice of staying curious about what might be coming up in your individual experience, moment-to-moment. Not in every moment by any means, but maybe as experiences arise during the day or as you lay down to rest at night or as you begin your day.

I don't suggest this under the assumption that you are not aware or that you haven't been aware or that this is brand new information to you. My goal is to support you in knowing that, sometimes and especially in very overwhelming situations, that is enough. It genuinely takes enough energy to be "in it" with ourselves and with each other.

Anchoring Our Awareness in Physical Sensation

When the pace of life events is so quick outside of us, how do we start to notice how we feel inside?

When you listen to the news do you notice your heart rate or your pulse? 
As you go through the activities of your day, could you take the briefest moment to notice, sense and appreciate your feet?
If you're seated at your desk and reading this, can you feel the points of contact you are making with the chair? 
When you stand to wash your hands, what is your general sense of your legs?
When you're typing on your computer or, say, folding laundry, how do your arms feel? Can you rest your attention on them to get a sense for if your arms feel tired? Or do they feel strong?
As you lay down to go to bed, how do your shoulders and your neck feel? 
Do you notice that when you try to tune into your body, you find it a challenge to connect with sensation? 

Every experience is equally valid and valuable. And this little inventory does not exhaust the possibilities for sensations you might be experiencing. 

Due to the nature of your profession, parenting and working from home, any number of personal situations, you may not yet have had a moment to check in. If you're able to read this email, I hope it serves as a gentle reminder and presents an opportunity to draw your attention back to yourself, even if for a moment. 

We'll take these opportunities to see what practices might feel both accessible and therapeutic. Often it is helpful to rest our awareness on the smallest bit of sensation in the beginning and to watch as it might shift or change.

This Week's Suggested Practices

Pick one or two practices that sound interesting or doable to you. If you're averse to a particular suggestion, that's also really good information. I think commonly in Western culture we're sent this consistent message of "no pain, no gain." We are supported to muscle through discomfort and push through any physical or emotional challenges in the interest of productivity. My suggestion is that we suspend that long-held belief, if only for a few moments each day. 

The following includes a short list of practices that might help modulate the pace each day and draw your attention back to your body: 

Sitting still
If you're new to a meditation or simple sitting practice, my suggestion is to start by setting a timer for 5 min. I sit on a folding chair cushioned by a few blankets - it doesn't have to be sexy, it just has to feel supportive enough to your body. If you're fidgety, fidget. Take that 5 minutes to yawn, breathe, feel your feet on the ground and your contact with your chair. Notice your thoughts. It is so completely normal to have thoughts. 

If you'd prefer to have some guidance during your sitting practice, try this free meditation from Amy Pearce-Hayden of Tantra Wellness and Yoga. She provides practical tips for a sitting practice as well as bits of info specific to yogic theory and practices. 

Walking outside
Get yourself a healthy dose of negative ions to counterbalance all of the time spent indoors. This could be spending time in the yard if you've got one, walking around the block, walking in parks, etc. I have a pretty quick clip but when I go for a walk outside it is my personal practice to try to intentionally shift gears. How slow can I walk in the neighborhood, in the park, etc? So much of life is fast, especially now. We can attempt to re-establish some equilibrium by intentionally slowing down our physical movements and by getting some fresh air in the process. 

Orienting to nature, orienting to your home
We employ a technique in Somatic Experiencing called "orienting" and it is a basic exercise in getting acquainted with your immediate surroundings. A key component of this practice is engaging the neck muscles. If you're in your home, find a comfy chair - nay the comfiest chair. :) Take a seat and let your eyes wander around the room you are in. Move your head and engage your neck muscles as you take a look around. Let your eyes see what they want to see.

Can you notice what is pleasing to the senses? There can be a propensity to see what's dusty or what's out of place but, if possible, let's set that aside for a moment and see what in your immediate surroundings provides comfort or is pleasing to look at. And when you land on something soothing, how do you start to feel inside? If you start to feel more relaxed (one option), how do you sense and feel that relaxation in the body? Does your breath change? Your muscular tension release some of its grip? Do you become less vigilant and maybe a little sleepy?

Sensing and Feeling
As you engage in any of the above suggested practices, what do you notice starts to shift in your experience? You might notice that emotions come up. That is ok. They live here, too. The extent to which you have loved ones, friends and professionals who support you (as is safe in-person or with virtual options) will help you gauge how much you want to dip your toes in to what might be coming up moment to moment. Now is not the time to muscle through. Now is the time to go gently. Sometimes the most compassionate option is to simply take a break and watch Unlikely Animal Friendships on YouTube and I would support you in that, as well. 

One Final Note About Virtual Care Options While the Clinic is Temporarily Closed

Live on my website are the care options for Virtual Visits during this time period. This first week of conducting Virtual Visits has actually been engaging and enjoyable, even with a little bit of a learning curve! I'm offering instructions and options for acupuncture, acupressure, herbal medicine and I have also worked to build an e-commerce platform for purchasing Virtual Visits, our signature herbal tea blends and other items that are generally supportive to the immune system. 

Chinese Herbal Formulas
I have a pretty good stock of herbs and am working to secure a few key single herbs this week (fingers crossed). I will keep you all updated on my supplies and in the meantime I am writing and filling herbal formulas for existing and new patients. 

Gift Certificates
A number of patients have reached out to ask about purchasing gift certificates during this time. That is so kind and thoughtful and I am really touched by the sweetness of the suggestion. If you would like to purchase a gift certificate for a future treatment, please feel free to do so at your leisure. I now have e-gift cards available. 

Thank you so much for your emails, your check-ins, your thoughtfulness and your attention to your own safety as well as the safety of others during this time. I love hearing from you all, I love talking to your loved ones and I look forward to connecting with you all soon via newsletters, Zoom meetings or phone calls. Take wonderful care of yourselves and let's take wonderful care of each other.

Lots of love,

Katie Fritz

Transitioning Through Fall to Winter

We are in the throes of Autumn, the temperatures are dropping (we've had a few snowfalls already, eep!?), the leaves have changed and are falling from the trees. As you may well have heard or intuited, the present themes of the season revolve around slowing down, moving inward and letting go. With each season being associated with pairs of organ systems in the Chinese medical paradigm we have a cyclical opportunity to check-in with ourselves. The turns of the seasons and the time they occupy allow us to take inventory of our physical symptoms, our current emotional state (perhaps you've noticed seasonal themes for yourself) and our spiritual practices. 

In Wisconsin we have the somewhat unique opportunity to experience the stark contrast between the four seasons. The distinct quality of energy in each season is palpable and sometimes quite dramatic! It is understood in Chinese medicine that our bodies mimic what is going on in the natural world. In this way, the Fall season gives way to possible physical conditions associated with dryness (or dampness, depending upon the Wisconsin weather report), contraction or congestion. In Chinese medical theory, Fall belongs to the Metal element and the organs associated with the Metal element are the Lungs and Large Intestine.

The Metal Element

The Lungs in Chinese medicine govern the physiological function of respiration, play a role in sinus congestion or dryness and have some contribution to the health of the skin. The Large Intestine's main role is that last step along the digestive tract and governs the function of healthy elimination. 

Emotionally speaking, the Lungs (and Large Intestine) help us process grief. I think a larger discussion around grief is warranted as it pertains to life's cycles - macro and micro. Some folks would say that change is the one constant to life. We've touched upon the seasonal changes but small or big changes occur daily, monthly and annually in our human existence. Whenever we are moving towards something new - a relationship, a job, a home or apartment, a birth, any new opportunity, any newly discovered facet of our identity - we inherently have to let go of something old in order to make space to fully integrate this new thing, whatever it is. Sometimes changes are things that we plan for and sometimes they occur spontaneously. Sometimes changes are wonderful and joyous and sometimes they are more painful, unexpected or laborious. In any of it or all of it there is some experience of grief that can occur. It is normal, functional and physiological. 

Which brings me to the spiritual function of the Lungs and Large Intestine: discernment. Specific to the things we consume or take in, the Lungs and Large Intestine help us determine: what is useful, what do we keep? And what is not useful, what must we let go? Taking a breath in, the body utilizes what it can and we exhale what is no longer useful. Consuming food, we can't and shouldn't keep it all, but ideally we extract the usable nutrients and then we properly eliminate what is no longer useful. Thus, the Fall season is ripe with the opportunity to examine physically, emotionally and spiritually what do we want to take with us as we walk through these darker seasons or as we walk through our lives? And what might be possible, what is it we want to gently release? Or what do we observe is naturally falling away?

Acupuncture For All Seasons

Specific to these colder, darker Fall & Winter months acupuncture can be used to support the immune system. Acupuncture and Chinese herbs can reduce the symptoms and discomfort of the common cold, various viral conditions and help combat chronic or acute sinus congestion. You all might well know I have a personal crusade against phlegm and this is the prime time season for combating such conditions. Acupuncture and Chinese herbal medicine can also be used to promote healthy digestive function and elimination during a season when the bowels might have the propensity to be sluggish or slow down.

Within the Chinese medical paradigm it is understood that your emotional state and your physical organs and tissues are linked. Woven together, the emotions influence the tension, strength or weakness of the tissues. The inverse is also true: the quality of our tissues can impact our emotional state. With colder weather comes contraction, our muscles can feel tighter and we can experience more pain or more tension. And we can also experience a greater amount of emotional distress. Acupuncture and cupping therapy can alleviate muscle tension, tightness and pain while also supporting the nervous system to ease our experience of stress during the more difficult months of the year (more on this in the next newsletter!).

Foods to Eat and Personal Practices

While you prepare for your Thanksgiving feast, feel free to include any of the following food items as they nourish and support the Lungs and Large Intestine. The color white is associated with the Metal element and so, as a general rule, all of the foods of the same color support the health and energy of those systems:

Parnsips
Turnips
Rutabaga (a great substitute for white potatoes which are inflammatory)
White daikon radishes
Celeriac root (makes an excellent addition to any stock!)
Apples
Pears
Mustard or mustard seeds (good for phlegm in the lungs)
Honey (moistens the lungs for a dry cough)

In addition to eating a clean diet that incorporates seasonal foods, you can support your vital energy with gentle, restorative breath practices. Begin by noticing the quality of your breath! This can vary moment to moment, sometimes when we are moving very fast we hold our breath, sometimes we find ourselves yawning throughout the day, the breath can be shallow, deep, restricted or expansive, none of it is right or wrong. I received a simple breath suggestion from one of my favorite colleagues, Ellen McKenzie, that helps the body get accustomed to diaphragmatic breath:

* Place your hands near your waistline - well above the hips and towards the bottom of the ribcage
* As you become aware of your breath, notice the points of contact where your hands are placed
* In beginning to take deeper breaths, also consider making the breath fill the entire space of the ribcage
* Notice it deepen but also widen into the 360 degree expanse of the lungs: it fills the front of the body but also the back of the body
* You will feel your abdomen expand but also your chest as you fill the entirety of the lungs
* Follow the length of your inhale as well as the length of your exhale, notice what might feel restricted but what also might feel more free and relaxed
* Go gently as you bring your attention to your breath pattern, there's no need to force it to be different than what it is
* Observe for yourself how things might naturally shift within the quality of your breath, your mood, your mind and your body as you give it a little loving attention

May you all have a nourishing and fruitful holiday season! I am grateful for you all, for the ways you show up for yourselves and for the way you show up for your community. It is an honor to work with you all each week. Sending holiday blessings to you & yours.
Warmly,

Katie Fritz

Late Summer: The Earth Element

This week we usher in late summer.

We can see and feel the abundant harvest associated with this time of year. Fruits and veggies abound, the warm weather waxes and wanes as the lush greenery soaks up the moist air, and in the natural world the energy stabilizes and provides us with the opportunity to settle and ground. 

The period of time that spans roughly the 3rd week in August until the Fall Equinox (September 23rd, 2019) is associated with the Earth element. In Chinese Medicine, the Earth element corresponds to the Spleen and Stomach. 

The Earth element, as you might have guessed, governs the digestive process, and is a significant system relating to how much energy we have throughout the day. It does indeed have a role related to grounding, as well. The Earth element encompasses both the Stomach and the Spleen, however, the Spleen is given particular emphasis in the Chinese Medical system. No one reveres your Spleen and its Energy quite like your Acupuncturist! We literally will not stop talking to people about their Spleens. :)

Our Blessed Spleens

In Chinese Medicine theory, the Spleen Energy powers proper metabolism of both food and fluids. As such it plays a major role in our digestive health and our experience of day-to-day energy. If metabolism is functioning properly, we can extract the nutrients we need to be able to power our individual systems. You can tell quite a bit about the quality of your digestive system by the quality of your daily bowel movements as well as by the quality of energy you experience in your own body throughout the day.

Emotionally, the Spleen metabolizes our experience of worry. It is that “flavor” of anxiety that contributes to a tendency to over-think things, rumination, repetitive thought patterns and over analyzing.

Spiritually, the Spleen contributes to and supplies our intellect and our cognitive capacity. The Spleen helps us take in and digest information and ideas from the world around us. A healthy, functioning Spleen supports our capacity to extend the energy required to grasp concepts and knowledge, to take in the abundance of information and make use of it. Healthy Spleen Energy allows us to be able to think clearly and to have sufficient energy. If you’ve ever experienced moderate to intense fatigue, you know what a challenge it is to think clearly or to process the information being presented to you.

Earth Element: Self Check-In

How is the quality of your digestive system?
Are you having daily, regular bowel movements that pass with ease?
Are you experiencing any nausea, belching, bloating or gas?
Are bowel movements feeling complete?
How is your appetite?

How is the quality of your mind and your thoughts?
What is your tendency (recently or long-term) to ruminate or get stuck on a repetitive loops of similar anxiety-ridden thoughts?
How do you notice the ways in which your emotional state impacts your physical body?
*For a lot of folks, a go-to is worry (and with plenty of good reason) - and they can feel it in the pit of their stomachs or their intestines.

Do you experience on-going brain fog?
How is your energy level day to day? (It is normal to have some degree of ebb and flow but if you consistently feel lethargic and fatigued, it’s a good time to reach out to your Acupuncturist!)

Helpful Tips for Correcting an Earth Element Imbalance

1. Dietary Adjustments
It is and always will be the cornerstone of health. What we eat has a direct impact on how well we feel. We eat for many, many reasons: nutritional, emotional, social, cultural, etc, etc. More important than anything is noticing and paying attention to how certain foods make you feel. And if it's hard to get clear feed back (and you have excessive fatigue, pain, headaches, or bowel irregularity), I highly recommend exploring The Elimination Diet.

2. Spending Time in Nature
This is a solid suggestion year round! The benefits of spending time in nature are many: it helps us to calibrate to the energy of a given season, it allows us to connect to our own internal rhythms within a context of a season and it allows us some separation from the stimulation of devices + the buzz of daily life. My personal suggestion is to see how slowly you can walk in nature. Thich Nhat Hanh has a beautiful suggestion to "walk as if your feet are kissing the earth". That simple intention can change our pace and our connection to the ground below us (the ground below us signifying the Earth Element).

3. Flipping the Switch on Worry
This is a big one and it often requires additional supports. If it were easy, no one would ever worry! When life or a situation feels overwhelming or unclear, call upon your trusted loved ones, your therapeutic professionals and of course your Acupuncturist to help yourself gain some perspective and to tap back in to your personal center and inherent goodness.

4. Eat Warm Drinks and Warm, Cooked Foods
The Spleen's Energy benefits from the consumption of lightly steamed, stir-fried or roasted veggies and soups or broths. Warm ginger tea is also indicated to promote healthy metabolism. Drinking room temperature water and warm herbal teas is also very supportive to the digestive energy.

We all benefit from a deeper understanding of the connectedness of our emotional and physical experiences and how these are additionally related to rhythms of the natural world. It is my wish that you all feel empowered in your health and wellness.

If you have any particular questions, themes or topics you would like to know more about from the Chinese Medicine perspective, please feel free to reply to this email! As always, thank you for your hearts and for your commitment to your health and healing!

Nourishing The Heart

May this day support gentle self-reflection on our capacity for both giving and receiving love

The balance between giving and receiving is a very personal journey with the self and with others. On this mile marker towards the Spring Equinox, might we pause and give thanks inwardly or outwardly to those with whom we feel a sense of love, care and connection. What a beautiful gift it is to give and receive love. Bless your physical and energetic hearts forever and always. 

The Heart in Chinese medicine

All of the organ pairs in Chinese medicine govern or are responsible for specific physiological, emotional and spiritual functions that curate and contribute to our overall experience of life. 
 

Physiologically, the Heart governs the blood and blood vessels. It is responsible for the circulation of blood throughout the cardiovascular system. Heart all aflutter?? We treat arrhythmias in Chinese medicine. 

Emotionally, the Heart governs our experience of and access to joy. It is half of the Fire element in Chinese medicine. All of the things you intuitively associate with Fire: passion, excitement, joy, anxiety, mania are clinically associated and acknowledged within the Chinese medicine framework as pertaining to the Heart. We support healthy Heart Fire, tempering the flames that can flare in the instance of anxiety or mania. Alternatively, we support the slow smoldering embers required to lift one out of a depressive state, when one experiences a lack of joy. Either state can be experienced when this organ system is imbalanced.

Spiritually speaking, the Heart relates to our consciousness. When our hearts are beating, we are able in a very literal sense to be awake - we are alive, we are conscious. This can be expanded upon in a spiritual context to communicate an aspect of our being that relates to our awareness. Awareness meaning our ability to sense and to feel moment to moment in our own bodies and as we relate to others and the environment around us. This aspect of the Heart is something I frequently discuss with patients in my clinic. So often there is a discrepancy between the amount of outward moving awareness versus our inward moving awareness. Bless you, you beautiful nurturers. Present in every treatment provided is tending to the nourishment of the Heart.

Nourishing the Heart: Loving Connection

I took a functional nutrition seminar with Tom Malterre, MS, CN and he mentioned something quite remarkable to the class regarding heart health and disease. He stated that the current literature has identified that the number one determining factor in whether or not someone developed heart disease was not dietary choices nor deleterious lifestyle factors. He stated that the number one determining factor in regards to the development of heart disease was an individual's experience of loving connection. 

I mean, let's all just let that sink in for a second. 

That is so significant!? And I do not mean that to pressurize or add anxiety about one's heart health and their relationships but rather to bring awareness to the fact that the health of the physical heart is nourished and supported through our loving relationships (and it is validated by science).

So let's have a round of applause for the true-blue lovers, the steadfast partners, the loyal friends, the kind and generous family members and your sweet, sweet selves. Taking the time to be present and connect with other humans is good for our heart health. 
 

Nourishing the Heart: Acupressure

As vital as connecting with others is to our heart health, it is also an absolutely worthwhile practice to connect with and show love to ourselves. To be capable of loving generously is supported by our ability to acknowledge, care for and tend to our own needs.

A simple practice of self-acupressure can supplement the Heart energy, promote a state of calm and reduce one's experience of anxiety. HE-7 aka Heart-7 aka Shen Men (pictured above) is a very important point to nourish and support all of the functions of the Heart. 

Apply gentle pressure in the area of Heart-7, notice for yourself if the application of pressure feels good or feels tender. Perhaps you feel the effect of the local acupressure somewhere farther up your arm or even in the center of your chest. Repeat for several minutes or as needed throughout the day. 

Nourishing the Heart: The Breath

You're gonna be like "Fritz, enough with the breathing already!" but I can't because it's just so helpful!  

Either lay comfortably supported on your back if that feels like what would serve you or sit upright for a slightly more engaged posture.

Place one palm over your chest and place your other palm below or near your navel. Begin to draw your attention inward as you start to notice your breath. You might notice any number of sensations, restrictions, ease, fluidity as you focus on your inhalation and your exhalation. You might notice the sensation of your heart beating as you take the time to shift your focus to yourself. 

Over the course of a few breaths, see if you can coax or deepen your breath, widen the expansion throughout the sides of the ribcage. Breath more deeply into each of the areas underneath your palms. No need to be forceful, just see what is available to you in this moment of practice. 

Give yourself plenty of breath. Whether you breathe for 1 minute or 15 minutes is up to you. Notice how the simple act of focusing on the breath shifts your experience and allows you to engage with the present moment to moment experience (even if it's challenging at first). Repeat as needed throughout your day. 

The Radical Practice Of Rest

Rest is the pause required to integrate.

If you are a patient at my clinic, you know that I consistently encourage and praise rest.

Rest seems so taboo, such a foreign concept to many Western bodies and minds. It is generally not supported throughout our culture. In 2019, we are still inundated with the general expectation for linear productivity: it moves in one forward direction.

Our over exposure to technology (bless it for its values, that's how you're receiving this message) also inundates our bodies on a nervous system level. With our proclivity for screen time it can feel like we've been active even when we actually have done very little or nothing at all. 
 

Reframing rest.

I am interested in changing the conversations within our current paradigm so that we might begin to experience the deep healing rest has to offer. Rest does not equal the absence of productivity. Rest is what prepares you, what fortifies you, what feeds you so that you may engage in activities - so that you can show up for your life. 

Another very common conversation we have in my clinic is: how does your experience feel in the context of a given season? Inevitably, patients come in after the Autumn Equinox and throughout the Winter and remark that they feel tired. And, in lieu of extreme exhaustion, I get all excited and say "Oh, hooray! You're listening to your body!" and we discuss how we have different seasonal requirements for rest.

The seasons arise and fall away in a cyclical, circular motion. From the depths of Winter, Spring rises up, Summer is fully expressed, we harvest in the Fall and things begin their slow but predictable return to the depths of the earth in Winter. This is our peak opportunity to welcome and embrace rest. 

But is that easy? No, not necessarily and often not at all! It's quite counter culture. Our Winter seasons are abuzz with spending resources (financial, emotional, temporal) and not replenishing our reserves. To reference the title of this email: it then becomes quite a radical practice of tuning in to the rhythms of the body, our needs and tending to them to the best of our ability in our moment to moment experience. 

Restorative Activities (the invitation is to cultivate in all seasons):

1. Meditation
I mean, #duh. You've also likely heard me say this before, but I will say it again: meditation is not sexy. It is not necessarily nirvana, maybe some day we'll reach enlightenment. In the meantime, it gives us all great information on a body level. 

If you do not have a meditation practice, I suggest the following tips for beginning:
1. Set a timer for 5 minutes.
2. Sit upright in a chair (spine as comfortably upright as possible, begin to notice how you hold your body).
3. Close your eyes if you feel safe and comfortable enough to do so. A focal point is also great.
4. Give yourself lots of breath. Begin the process of simply starting to turn your attention to yourself. You will have thoughts. My suggestion to a thought is to say "hello" and turn your attention to the sensation of your feet on the ground. Get curious about what sensations you might be feeling in your body.

Meditation, to me, is merely the process of turning all of that care and attention that you give to your loved ones, your creative projects, your career, your responsibilities and giving it back to yourself. Often times when I go to sit (which I resist almost daily) I say "Fritz, this might be the only 5-30 minutes you spend focusing on yourself all day." And that usually works for me. More discussion on the challenges and fruitfulness of a meditation practice later!

2. Intentionally Carving Out Quiet Time
No screens. No music. No social interactions. It's a great self-experiment to see how alone time feels in your body. What's the general feedback you get in the absence of outside stimulation? Nothing is right, nothing is wrong. It will help empower you to understand your own personal baseline (aka the buzz of your nervous system). Do you crave movement? Or could you just fall asleep standing? This is all very good information for you! Also: this is an incredible lot to ask of any human. I don't make this recommendation flippantly. 

3. Sleep Hygiene
How do you prepare your body for rest? Related to numbers 1 and 2: creating a personal routine to discharge the stress and/or stimulation of a full day can be very helpful for cultivating a good night's sleep. A great many things can influence an individual's ability to sleep and to also feel rested from sleep. Low lights, turning off devices and screens, eating at a reasonable hour and even epsom salt baths may help aid in a better night's sleep.

4. Breathing
The breath is a big deal in essentially all of the ancient systems, yet it's something so automatic we often never think twice about it. When I encourage patients to make the shift from more rigorous movement routines in the Spring and Summer to more restorative practices in the Fall and Winter, breathing intentionally is always at the top of my list. To be given attention year round, the breath gives us a tremendous amount of feedback. Does your breath feel restricted? Is it difficult to take a deep breath in?  Does is feel easy and fluid? Again, nothing is right and nothing is wrong. This is just personal feedback for our self-awareness practice. Not unrelated to our budding meditation practice, taking nice deep breaths + consciously turning our awareness to our breath throughout the day ends up being a gift you give yourself. It is simultaneously relaxing and rejuvenating. Breath work can be used both to wind down and to energize the system. 

Nothing like a -55 temperature day to encourage rest.

The windchill today is impressive. The clinic is closed for everyone's safety and to encourage that we engage in the practices that we recommend. Productivity is not separate from "self care" or healthy rest. The two are linked, they are relational. Yin and Yang. We rest so we can be active. We are active and then must rest. Stay warm and safe, dear ones! I look forward to seeing you in clinic soon! 

Cold Season Is Upon Us: Tips For Staying Healthy!

We've seen a lot of colds this past week...

And it's ok! Because I have a personal crusade against phlegm! If you've met me, you already know.

Treating acute sinus and bronchial conditions is one of my very favorite things because Chinese medicine helps SO MUCH and works so quickly. Of course bacterial and/or viral conditions can be persistent and stubborn - it can take a 2-4 treatments + Chinese herbs to completely eradicate your acute symptoms. In addition to utilizing Chinese medicine to treat colds and flus, I want to share with you a few simple yet supportive practices and dietary tweaks you can utilize when you feel something coming on or when you are in the throes of some serious discomfort!

1. Dry Skin Brushing

I practice this daily but it is also great when you are sick! Dry skin brushing stimulates lymphatic flow and assists in decongesting the skin. You can purchase a dry skin brush from the Community Pharmacy or you can swing by our clinic as we will be carrying them next week! I recommend it so often I decided to have them on hand for patients <3 

2. Detox Bath

I have a tried and true "detox" bath recipe that I have been using for over a decade. It has spared me from developing many a full-blown illness and has helped me while I am recovering from an acute situation. The recipe includes:
* 4 cups epsom salts (I buy them in 50 lb bags from Greg at Float Madison)
* 2 Tbsp fresh grated ginger root, wrapped in a hankie (from your local grocery store)
* 2-32 oz bottles of 3% hydrogen peroxide (you can buy peroxide by the gallon at Woodman's grocery stores. I know it seems excessive, however, one gallon gets you 2 bath's worth!)

Add all the ingredients to a bath tub full of water, not too hot, not too cold. Get yourself all dry skin-brushed beforehand. Soak for at least 20 minutes. Repeat as necessary (thus the bulk options).

3. Castor oil packs

Castor oil packs provide additional lymphatic support and aid in elimination of the gnarly stuff. You can get wool flannel + castor oil from the co-op or any local natural grocery store OR you can pick them up our clinic - we will have them in next week! We stock castor oil in 16 oz. glass bottles + unbleached wool flannel. 

4. Hydration 

An obvious choice! Being on your hydration game can further help elimination. Sometimes water is not enough and in that instance I recommend incorporating a little coconut water to replenish your electrolytes. This can be particularly helpful if there is sweating or heat involved in your symptom picture. You might not think of the fluids you are losing & so I am here to gently remind you. In Chinese medicine, your fluids are precious! More on that later. 

5. Rest

Another classic. Culturally and socially, rest is not encouraged. It is, however, one of our most underutilized healing modalities. We also have different rest requirements depending upon the seasons. More on this later, too. My general recommendation: when there is more darkness, you should rest more. I often like to refer to a solid acute sinus situation as "forced rest" because it will stop you in your tracks. The expression of various acute symptoms is of course related to the influence of microorganisms but it also speaks to the function of your overall immunity, the state of your qi and your body's ability to mount an appropriate response to various insults. If you are totally laid out by an acute illness, take a moment to reflect on your stress level + your various obligations. It is completely acceptable (and necessary!) to take time to yourself, to rest and to allow your body to heal properly! 

6. Dietary tweaks

Eliminate dairy and sugar. I know this is blasphemous being a human being born and raised in the Dairy State but it's TRUE. Dairy moistens, it produces mucous. It is an actual fact. If you have chronic and persistent or simply acute sinus congestion and phlegm: dairy is not your friend. It will only make you more phlegmy and it will hinder your body's ability to fully recover. Sugar lowers your immunity, as well. Eating warm, cooked vegetables, soups and stews, bone broths or veggie broths will all support your vitality and help nourish your system while your body heals.

May these recommendations keep you well and vital throughout the seasons!