Gratitude: Giving Thanks Daily
Meditation: Boxed Breathing
Acupuncture / Fascia: Sea of Qi/ Media PElvi
Yoga: Virabhadrasana 1 / Warrior 1
World Perspecitives: Dr. Andry Vleeming
Book of the month: Valter Longo The Longevity Diet
During the fall transition to winter, there can be vata imbalances- too cold, too windy, too dry. The Ayurveda dish Kitchari can help you transition and minimize discomfort. Kitchari is a porridge-like mixture of Basmati rice and moong dal (split mung beans) simmered in turmeric, cumin seeds, and ginger. Kitchari can have a balancing effect on the body. Kitchari is made from split mung-beans. Studies of the mung bean show that they have antioxidant, antimicrobial, anti-inflammatory, antidiabetic, antihypertensive, lipid metabolism accommodation, antihypertensive, and antitumor effects. (1)
1. Tang D, Dong Y, Ren H, Li L, He C. A review of phytochemistry, metabolite changes, and medicinal uses of the common food mung bean and its sprouts (Vigna radiata). Chem Cent J. 2014;8(1):4.
BIODYNAMICS OF OSTEOPATHY
Biodynamics of osteopathy is rooting in the rhythms of nature and in our body. At the last interdisciplinary Congress, Dr. Wang had the opportunity to work with Dr. Andry Vleeming, world-renowned expert of the pelvic girdle. Dr. Vleeming’s overarching advice to women and men suffering from pelvic girdle and low back pain is to stop working so hard. As a modernized world, we work far too much and do not respect the natural rhythms required of our bodies to heal and recover. Take time to rest, exercise appropriately, and allow your body to recover its strength.
Autumn is a time of transitions and can be a turbulent time on the mind. There may quickness and rapidness to the mind with ruminant and rambling thoughts. Even the most seasoned meditator may struggle during this time of year. When struggling with quieting the mind, go back to basics. Box breathing is a great way to go back to basics and refocus one’s concentration. Deep breathing using the diaphragm calms and regulate the autonomic nervous system. (1)
1. Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874.
ACUPUNCTURE / FASCIA
CV6 – Sea of Qi / Medial Pelvi
CV6 sits just below the umbilicus and can help harness the inherent and dormant energy of the body. This is a great point for constipation or indigestion that may occur during the seasonal transition. It also corresponds with the Fascial Manipulation line Medial Pelvi that corresponds with midline and balance issues. (1)
1. Qureshi HG, Butler AA, Kerr GK, Gandevia SC, Héroux ME. The hidden hand is perceived closer to midline. Exp Brain Res. 2019 Jul;237(7):1773-1779.
Virabhadrasana I - Warrior 1 Pose is a standing yoga pose that helps opens up the body. This foundational pose stretches the front side of the body and is great for opening up the lungs the hips. As we become less mobile during the fall months, this pose can help you stay active and loose. Studies of Yoga sequence using Warrior 1 in older adults show Improvements in postural control and mobility.(1)
1. Kelley KK, Aaron D, Hynds K, Machado E, Wolff M. The effects of a therapeutic yoga program on postural control, mobility, and gait speed in community-dwelling older adults. J Altern Complement Med. 2014;20(12):949–954.
Pelvic Girdle Lesson - Dr. Wang had the opportunity to work with Dr. Andry Vleeming, world-renowned pelvic girdle and back pain expert. Dr. Vleeming has worked for over 30 years studying the anatomy and biomechanics of the pelvic girdle. Dr. Vleeming’s work was pivotal to the last European Guideline for the diagnosis and treatment of pelvic girdle pain. In particular, he greatly stresses the importance of detailed and careful palpation of long dorsal ligament test using well-practiced and detailed technique.
1. Vleeming A, Albert HB, Ostgaard HC, Sturesson B, Stuge B. European guidelines for the diagnosis and treatment of pelvic girdle pain. Eur Spine J. 2008;17(6):794–819.
BOOK OF THE MONTH
Valter Longo – Dr. Valter Longo is the Director of the Longevity Institute USC and Cancer Program at the IFOM Institute of Molecular Oncology in Milan, Italy. He has a PhD in Biochemistry from UCLA. In The Longevity Diet. Valter Longo talks about fasting and his grounding breaking work in cancer treatment. Cancer cells are vulnerable to nutrient deprivation and depend on specific metabolites. Fasting alters growth factors and metabolite, reducing the capability of cancer cells to adapt. In addition, fasting increases resistance to chemotherapy in normal cells and promote regeneration in normal tissues.(1) He presents the science behind fasting and how it can be incorporated into everyday life in his book. Check him out at his website: https://valterlongo.com
1. Nencioni A, Caffa I, Cortellino S, Longo VD. Fasting and cancer: molecular mechanisms and clinical application. Nat Rev Cancer. 2018 Nov;18(11):707-719.