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

Clinic Re-Opening

Hello, dear humans.

The clinic will officially re-open Tuesday May 26th for in-person acupuncture appointments. Things will necessarily look different for the time being in our best efforts to keep you and our broader community safe. 
 

It goes without saying that this is a trying time, an unprecedented time for most of us in our lives thus far. People seem to land all over the spectrum during this pandemic: from taking necessary precautions very seriously to not heeding any of the precautions at all. I plan to continue to take this public health crisis seriously and to follow the recommendations of scientists and medical experts as things continue to change daily.

The Great Transition.

Life as we once knew it has shifted. Some of the changes have been subtle. Some have felt deep and cathartic. Perhaps some changes have felt like an unexpected relief or a surprise gift. 

It's been interesting to experience the speed with which this virus and updates are transmitted alongside the constraint and restriction required to prevent it from devastating more communities than it already has. 

Of course there is beauty in the mindfulness required, the care and the consideration given to others. Our interests have shifted to prioritizing the safety and well-being of our parents and our loved ones, our neighbors and co-workers, our community at large. 

With any transition, there are elements of grief. Moving towards something new, whether by necessity or freely chosen, we have to let go of something in the process. Sometimes we have to let go of a lot of things. We might be refreshing and evaluating our value systems, our lifestyle and social habits, our priorities, our professions and even aspects of our identities. When something this significant comes along, we cannot help but be shaped by it for years to come. 

Self-Care + Healthcare in the COVID Era

The stress is tremendous no matter what your life looked like before March and however it might look right now. I hope you have been able to take some time to care for yourselves or to find new ways to care for yourselves during this time. 

I will continue to offer Virtual Visits for those who do indeed feel Safer At Home. I have been really delighted with the positive responses folks have had to the self-administered acupressure and press-tack acupuncture treatments. They are different than the in-person experience, absolutely, but they have been an empowering addition to people's self-care regimens. More on that in a future email!

Updated Policies and Procedures

The nuts and bolts: for your safety, the safety of our community at large and my own safety, in-person appointments will look differently until we are able to resume our usual practices. 

Here are the newly implemented practices: 

1. Health intakes will be done online or over the phone. Please email katiefritz@ahimsawellnesscollective.org to schedule your intake appointment. Intakes will be completed the day before your appointment. This will allow us time to discuss your history, your current symptoms, how you're feeling emotionally as well as physically and to assess for any viral symptoms that might warrant canceling or rescheduling your appointment. 

2.  Our time in the treatment room together will be limited to 10 minutes maximum. As such, I will not be able to provide adjunctive therapies such as moxabustion, cupping or gua sha at this time. 

3. I am also limiting the amount of time you are in the building total. Your appointment will last about 30-40 minutes. 

4.  I have reduced the amount of patient appointments that I typically offer in a day and I have spaced out the time slot for our appointments. As a result, you will not come into contact with other patients in my clinic space. 

5. Please wait in your car until your appointment time. There are a few door handles you will need to touch in order to get into the building. Please feel free to bring a tissue or wear a glove to avoid contacting a surface that others have also touched. 

6. I will be wearing PPE - a surgical mask to reduce your exposure to droplets that occur from normal conversing and gloves prevent from spreading and coming in to contact with germs. If you would feel safer wearing a mask and gloves, please do so! If having a mask on during treatment sounds unappealing or anxiety-provoking, you can always remove it before you get onto the table. 

7. I will be monitoring my temperature regularly and ask you to please do the same! 

8.  If you have a fever, cough, shortness of breath or other viral symptoms, please stay home. We can schedule a virtual herb consultation for viral support instead of an in-person appointment. I will deliver herbs to you home. 

9. I have cleared out the waiting room of books and magazines and most other items to reduce the spread of germs and to allow for ease of cleaning.

10. I will be cleaning rigorously in between patients - door handles, the bathroom sink, front desk, etc. We now have paper towels in the dispenser in the restroom instead of wash cloths. 

11.  For all herbal pick-ups there will be contactless pick up available outside the clinic entryway. You will be sent an invoice for your herbal formula to pay via credit, debit, HSA or Flex savings card.

12. You will not be required to sign after you make your payment for your appointment. Square accepts all major credit cards and you may also use ApplePay to reduce your contact with unnecessary surfaces!

13. All receipts and notes will be sent via email and will no longer be printed out.  

Fee Change

Beginning Tuesday May 26th, the fee for follow-up appointments will be $75, in-person or virtual. 

I want to say a huge thank you to everyone who purchased gift certificates during the onset of clinic closure. If you purchased a gift certificate under the previous fee structure, your rate will be honored for however many gift certificates you purchased. 

Thank you in advance for valuing your health, your well-being and for valuing the care provided in this clinic!

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

Clinic Closing + Care Options Amidst the COVID-19 Pandemic

Public Health Precautions Amidst COVID-19

I have closed the clinic effective Tuesday March 17th through March 31st in an attempt to take precautionary measures to ensure the safety of my patient population and our larger community. Public health and safety is my primary concern. I am personally and professionally employing social distancing at this time. 

Just to review the things we already know in case it is unclear: I, myself, may be asymptomatic and unaffected by COVID-19 but if I am exposed to someone who is (also potentially asymptomatic) there is the opportunity to not only become infected by the virus as an individual but also to transmit the virus to other people. That is a risk I'm not willing to take. 

My primary concern is for the contagious nature of the coronavirus. I treat people over 60 years of age and see many patients with compromised systems and autoimmune conditions. I do not want my clinic to serve as a vector for viral transmission (in any instance, but especially amidst this pandemic). 

Unfortunately, I think re-opening the clinic the week of March 31st is rather optimistic and we are likely on the verge of hunkering down for a span of a few months. If by March 31st the clinic is allowed to be open for operation, I will be adjusting my schedule to see much fewer patients per day, with appointment times an hour and 15 minutes apart so as to allow for social distancing and to maintain rigorous cleaning standards. If you have an appointment made for that week, I will be contacting you shortly to adjust our appointment times. 

Options For Care During This Time of Social Distancing

My primary concern is for our collective wellbeing and safety. Unique in this instance, as we all know, is the highly contagious nature of the coronavirus. 

To maintain the practice of social distancing, I have attempted a bit of creative problem solving in offering care and support to my patients and community during this time. The following options are what I have come up with thus far:

1. Health Intakes via Zoom + Press-Tack Kits for Self-Administered Treatment: This is an option for those who are familiar with and have experience with the procedure of acupuncture. We will schedule an appointment time for an intake and tutorial via email. I will deliver (or you can pick up) an individually packaged press-tack kit containing 60 press-tacks, an individually packaged alcohol swab (unfortunately these are in limited supply so if you have your own alcohol and cotton, that works, too!) and any adjunctive supplies such as a moxa stick. During our 40-minute consult + tutorial via Zoom we will discuss your health history and current presenting symptoms, your treatment goals, etc. I will provide a point prescription and live instructions for proper press-tack placement. A pdf with descriptions of point locations and pictures will be emailed to you, as well. 
***Press-tacks are teeny tiny acupuncture needles that are adhered to surgical tape. They are very short needles but offer stimulation to acupuncture points much like the needles we use during a typical acupuncture treatment. The bonus: you get continual point stimulation throughout the day and you can even sleep with them on for additional relief!
***60 press-tacks will provide 2-3 treatments, depending. Tacks usually remained adhered to acupuncture points for 1-2 days and offer on-going support.

2. Health Intakes via Zoom + Acupressure Guidelines: Not everyone is going to be comfortable with the press-tacks and that makes total sense. Acupressure/self-massage is an equally valuable option for relief. As above, we will schedule a tutorial via email and consult via Zoom. During our 40 minute online visit, I will guide you through self-massage at acupressure points specific to your symptoms, etc. I will email you a pdf of the prescribed acupressure points with descriptions and pictures of their locations. Please email katiefritz@ahimsawellnesscollective.org to schedule a meeting.
 

3. Herbal Consultations via Zoom: Chinese herbal medicine can effectively offer systemic and immune support. I use Chinese herbal formulas to treat both physical symptoms and to support the body and mind in processing emotional distress. If you are a regular patient and need your formula filled, please email katiefritz@ahimsawellnesscollective.org and we will arrange a refill and delivery or a pick-up.
***Some herbal products are in very high demand right now and are difficult to obtain and so some herbal formulas are in limited supply.  
***Herbal formulas should not be used to replace traditional medical care. If you have specific questions, please email me using the address listed above. 

4. Somatic Experiencing (SE) Sessions via Zoom: SE is a body-based therapy aimed at observing, experiencing and regulating the nervous system. Current conditions are even more unstable than usual, changing moment to moment at an intensely rapid pace. Our individual and collective vigilance is extremely high. During an SE session, there is discussion around current life stressors and triggers (COVID-19 of course being a huge source of stress for all of us). We also acknowledge that the current state of events exists in the broader context of your lived experience up until this point.

The focus in an SE session is less on discussion and more on body-sensations. For example, when you begin to talk about the current state of the world, or when you begin to even think about the current state of the world, what do you notice happens in your body? Does your heart rate increase? Do you notice your shoulders tense? Are you aware of mental or physical fatigue or confusion? Perhaps you feel less and less sensation in your body as you think about current events?

Together, we work to observe the trends and tendencies in your nervous system. We carve out an hour to modulate the pace of current events by processing the most bite-sized piece(s) of your physical and emotional experience. We carefully and gently give your nervous system the opportunity to complete some of its activation responses so that you can, slowly and over time, develop a greater capacity for systemic resilience. To learn more or to schedule an online SE session please email katiefritz@ahimsawellnesscollective.org. 

We Need Each Other

Many of you know that I spent the past weekend in St. Paul, MN learning and engaging the principles of Somatic Experiencing. If there is one thing that becomes clearer and clearer, it is that as humans we are hard-wired for social engagement. We are social animals. We need each other. 

It poses a real dilemma, then, to be secluded and separated from one another during a time of such intense emotional distress. When we are in the presence of another kind, caring, supportive and regulated human being, simply put: we heal. 

The challenges we face in light of this pandemic are many. Our basic sense of physical security has been severely compromised and we are being urged and, likely at some point, will be required to seclude ourselves from one another. 

How can we best care for ourselves and care for each other during the coming months? I think the answer will look different for everyone. I will be drafting more emails than I normally do to try and connect you all to various virtual offerings and opportunities to engage with your loved ones and communities, as well as including basic suggestions for self-care that might help nudge us into healthy nervous system regulation. 

One final note...
These are very trying and unique times. As always, it is an incredible honor and an absolute pleasure to be a valued member of your care team. You all mean the world to me - you're such an impressive bunch!? I see so many of you with regularity, it will be difficult to adjust our routine. Please be patient with me as I try to adjust my in-person offerings and learn the ropes on virtual visits. And please be so patient with yourselves during this time. May it be a moment-to-moment personal investigation in kindness, generosity and gentleness. The rapidly changing circumstances are jarring, ungrounding and disorienting to say the least. I look forward to connecting with you all soon - strategically and safely in-person or online. Take good care. Please be safe, healthy and well.

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, 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 your energy throughout the day.

Emotionally speaking, the Spleen processes worry. An imbalance in your Spleen energy can be a contributing factor to a tendency to over-think things, to be stuck in repetitive thought patterns and to over-analyze.

The spiritual function of the Spleen relates to our intellect and aspects of our cognitive capacity. The Spleen helps us take in and digest information from the world around us and to assimilate ideas. 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.

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?
What is the tendency (recently or long-term) in your emotional state?
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.

How is the clarity of your mind?
How is your energy level?

Is there any abnormal fatigue or a feeling of heaviness to your limbs?
Do you notice any swelling (outside of what you might experience on a hot, humid Summer day)?

Please always take the time to reflect for yourself but then bring your self check-in responses to your appropriate professionals. If that's not available, please consider your individual context of recent or long-term life experiences. There are a great many individual and global factors that comprise a person's Earth energy. Go gently with yourselff. It is always fruitful to pause, rest and allow yourself a reset.

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 things feel overwhelming or unclear, call upon your besties, your people, 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. Don't abandon warm drinks & warm dishes
The Spleen's energy is benefited and supported by the consumption of lightly steamed, stir-fried or roasted veggies and soups. 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.

My goal for all of these newsletters is that they might spark insight, prompt self-reflection and facilitate greater self-awareness. 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!