Self-care

Self-Massage & Gua Sha

The techniques in these videos can provide much needed relief when you are having sinus issues. 

Self-massage for sinus pain and pressure

DIY ear adjustment for sinusitis, congestion, and headache

Gua sha for sinus relief

​

Lung Health in Chinese Medicine

In Traditional Chinese Medicine, there are a variety of approaches that help support lung health. Supporting the lung on all levels, not just the physical, can have tremendous benefits for your overall health.

Learn more about the lung in TCM

Qigong routine to strengthen the lung

​

Diet

This is an excellent article on foods to favor and ones to avoid when your sinuses are giving you trouble. 

Improve your sinuses today

Acupressure​

This video will guide you in a 3 minute acupressure routine that will relieve discomfort in the head, neck, and eyes.

Allergy symptom relief

Homeopathy

For PTSD, anxiety, depression, and everyday stress, you might take a look at a homeopathic line called Bach Flower Remedies to see if there are any that seem relevant to you. Purchase one or a few (I recommend combining no more than 3-5 at a time) to use together. Dr. Bach's "Rescue Remedy" is a premixed formula that's good for general stress relief and it's a great place to start, especially if the big list is overwhelming. 

      Take a peek here and see what stands out - you'll know when you find the remedies that speak to your needs. 

Bach Remedies also makes a blend designed to help with sleep!

It's important to note that these are tinctures that use an alcohol base for preservation. Taking a few drops at a time won't have any noticeable boozy effect (or even taste if you put the drops into a glass of water or whatever else you are drinking), but people who avoid alcohol entirely should be aware. Bach's Rescue Remedy is available in a non-alcoholic tincture or as pastilles.

Meditation

Even a 5-10 minute meditation can make you feel more present and more at peace. It can be as easy as sitting and paying attention to how your body feels as you breath. For me, guided meditations are helpful and can sometimes be easier to take on. Tara Brach is one of my favorite teachers and I find myself turning to her guided meditations again and again.

Books are also a great place to start learning about mediation.

Real Happiness: The Power of Meditation by Sharon Salzberg

The Wise Heart: A Guide to the Universal Teachings of Buddhist Psychology by Jack Kornfield

​

Psychotherapy

Having someone to talk to is sometimes what we need to feel better, and a professional therapist can help guide you on this path.  The frequency and duration of therapy can vary greatly based on the issues you are facing, but whether short term or long term, many people respond positively and see major benefits from therapy.

Arnica 

Arnica Montana is a homeopathic remedy for traumatic pain, tension, swelling, and bruising that can be used alongside any other type of treatment. It's available as an oral dose and as a topical gel/cream/ointment. (Avoid putting the topical directly on open wounds, the surrounding area is fine.) Start with either or try both simultaneously for acute issues or higher level pain or bruising. Arnica is great to have in your medicine cabinet - useful for pain related to overuse or trauma (including surgery, but remember to ask your surgeon first) and helps bruises to heal more quickly and completely. 

Magnesium

This mineral supports healthy muscle and nerve function, brain function, energy production, restful sleep, and a host of biochemical reactions in the body. Magnesium can be helpful in relaxing muscles and decreasing both body and headache pains. It is useful for reducing muscle cramps, spasms, and twitches. We get some magnesium through the foods we eat, but most people are getting less than they need. Charlie horse cramps or other muscle cramps that happen at rest are a classic sign of magnesium deficiency. 

There are many types of magnesium, but some are better (more readily absorbed by the body) than others. Magnesium oxide is one of the worst - doesn't absorb well and very likely to cause digestive discomfort/loose stools. I recommend one of the following:

Magnesium citrate - one of my usual first recommendations. Natural Calm drink mix or Nature Made brand magnesium citrate capsules are what I use. Be aware that this type of magnesium can cause loose stools at higher dosage - a good thing if you run a little slow digestively.

Magnesium glycinate - my next recommendation if the magnesium citrate gives you any digestive upset. More gentle on the digestive system. And can have calming effects helpful for stress, anxiety, and sleep so it's best to take in the evening.

Magnesium aspartate - can be more stimulating, so it's best for daytime use. Potential for digestive issues.

Magnesium l-threonate/magtein - especially beneficial for brain health.

Ionic magnesium - a form of magnesium that is supposed to be more readily absorbed by the body.

For topical application try magnesium oil, which isn't actually an oil, but magnesium chloride dissolved into water that ends up having a slippery, oily feel. It's applied to the skin directly onto areas of pain then rubbed in. You might notice a slight itching sensation at first, very common and usually subsides when your magnesium levels have improved. You can even make your own magnesium oil with a 50-50 mix of Epsom salt (magnesium sulfate) and water. Mix in a spray bottle for easy use. Or an Epsom salt soak is a classic way to treat your muscles to some extra magnesium

Po Sum On Oil & Dr. Bob’s Medicated Oil

There are two oils that I love - and use at the clinic - which are variations on the same formula, so they smell and work the same. They are great for any kind of musculoskeletal pain and for use with massage or gua sha. I also like them on the forehead and neck for headache - watch out for fumes getting in your eyes, though. And they are nice on the chest for a stuffy nose!

Acid Reflux

Try this 10-minute routine to calm reflux, improve digestion, and bring balance to your body.

Qigong for acid reflux and digestion

Constipation

Drink water! Hydrating anytime will help with regularity, but I especially recommend gulping down a big glass of water first thing in the morning. According to TCM, the large intestine is most active from 5-7am so a flush of water around this time can really help to get things moving when you are constipated or digestion is running a little slow. Don't worry if your time to rise is a little later - you will still benefit from starting the day with this practice.

Diet

Fermented foods like miso, tempeh, kimchi, sauerkraut, yogurt, kombucha, and keifer are great for gut health. When the gut is happy, the whole body - and mind - is happy. Eat more cooked and warm foods than raw or cold, especially for breakfast and in the winter. Larger meals early in the day and smaller meals at night. Limit dairy, sugar, spicy foods, fried foods, and alcohol. Eat more food that is sour, bitter, or pungent. Learn about those flavors in this article:

The Five Flavors of Food According to TCM

​

Supplements

Ginger is a fantastic stomach settler for when you feel nauseous. Lots of nice tea varietals that feature ginger or you can simply slice fresh ginger into boiling water. Add a bit of lemon and/or honey to taste, if you like, and sip throughout the day as needed. You can have it hot or make a larger batch to keep as iced tea in the fridge. Delicious, and helpful, either way!

Many people benefit from daily or occasional use of probiotics or digestive enzymes.

Powdered Ginger

This remedy is absolutely worth a try if you suffer from migraines. At the onset of symptoms, mix 1/8 to 1/4 teaspoon of powdered ginger into a few ounces of water and drink it down. Repeat a few times through the day, if needed. Easy, safe, effective!

Acupressure

Large Intestine 4 (LI4) is a point on your hand that can be stimulated with acupressure to relieve headache and migraine. CAUTION - Do not stimulate LI4 during pregnancy.  

​

Magnesium

Magnesium is another natural way to help alleviate headache pain. For information on types of magnesium, scroll back to the Body Pain section of this webpage. 

"Sleepy Dust"

This is easy enough to try with things you likely already have on hand.  The idea here is that stress hormones that become active at night, waking us up, can be soothed by a tiny taste of sugar and salt.

     2.5 tbsp sugar (organic cane sugar or brown sugar is best)

     1 tsp sea salt (or Himalayan pink or another natural salt)

     Mix well and keep by the bed. Take a small scoop - or lick your finger and dip it in - when you get into bed. Take a little more if you wake during the night.

​

Rescue Sleep

Another option that can be helpful with sleep is a homeopathic remedy called Rescue Sleep or Rescue Night which is part of the Dr. Bach product line.

​

Melatonin

Melatonin is a safe, natural, and non-habit forming supplement you can take to help with sleep. Less is more with this option - the recommended dose for most adults is .05 - 3mg, taken about 30 minutes before bedtime.

​

TCM Treatment of Insomnia

The ancient techniques in this 8-minute video can be done at home before you go to bed.

How to fall asleep fast

Learn about the different types of insomnia and find more TCM tips in this article: 

A Better Night's Sleep

Caring.com is a senior care resource for family caregivers seeking information and support as they care for aging parents, spouses and other loved ones. Like other health insurance programs, Medicare can be complicated, and the various options available can be very confusing. By not having a clear understanding of the different plans, seniors can easily make mistakes that can be costly. To help seniors navigate this complex subject, this resource discusses the different parts, benefits, eligibility, coverage, and answers to commonly asked questions about Medicare. 

​

Retireguide.com is a free resource dedicated to providing information to help older adults. 

​

Follow these links to learn about long-term senior care options in Louisville and throughout the state of Kentucky.

Colloidal Silver

Colloidal silver is a clear, tasteless liquid that can be used both externally or internally. Externally, it can be applied to the skin for wound healing. Internally, it can support immunity.

Yin Care

This is a Chinese herbal formula with many dermatological (acne, rashes, shingles, burns and sunburns, bug bites, fungal infections, dandruff) and gynecological uses (yeast, BV, AV, CV, HPV, genital warts and certain STI's). Ask at your next appointment if Yin Care might be helpful for you.

Tea Tree Oil

Tea tree oil is good for inflamed skin or scalp. 

For use on your skin - dilute tea tree oil with any carrier oil (coconut, almond, jojoba, even olive oil works fine) using a 1-to-10 ratio (1 drop tea tree oil to 10 drops carrier oil)

For scalp care/dandruff - add tea tree oil to your regular shampoo, 10-15 drops per ounce of shampoo, straight into the bottle then shake gently to mix

This quick read asks you to make it to the end of the book and see if you want to continue smoking or if you want to quit. Changing your mindset is everything and this book can help you do just that.

The Easy Way to Stop Smoking by Allen Carr