So What can I Do about Liver Qi Stagnation?

Now that you understand Liver Qi stagnation a little better, let's talk about what you can do about it. Unfortunately, in our society, we have a lot of unhealthy ways to deal with stress, but dealing with stress in a healthy way is absolutely essential for our long-term health.  Here are a few approaches to take:

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-Turn off the electronics.  In the last decade, electronics have taken over our lives in a whole new way.  In some ways, it's nice to be so connected to people you never get to see and be able to get information from all around the world.  However, spending a lot of time on the internet, playing video games, and constantly checking email via our smartphones creates an agitation in our bodies that quickly leads to Liver Qi stagnation.  So unplug and get outside on a regular basis.

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- Exercise.  Stagnation is exactly what is sounds like - stuckness, lack of movement - so the best way to deal with it is to move your body!  Moderate exercise is the best thing to get your qi moving.  No one is suggesting you start training for a marathon.  In fact, over-doing it with exercise can cause stress in your body as well.  Get out for a walk on your lunch break, take the stairs, jog for a half hour.  Do something more than you've been doing, and you'll see an effect.

- Breathe.  One of the reasons why exercise is so helpful for Liver Qi stagnation is that you have to breathe harder and you get more oxygen into the body.  Remember I mentioned that the Lungs also play a big role in Qi movement?  Deep breathing is essential.  Try lying in bed and breathing deeply 10 times before you fall asleep each night.  At work, set an alarm at your desk to stop every 30 minutes and take 5 deep breaths. Or better yet, step outside and get 5 deep breathes of fresh air.

meditate

Hey, why not combine the two - movement and breathing!?  Lucky for us,  a number of practices that do just that have gained popularity in North America the last few decades, such as Yoga, Tai Ji, Qi Gong, and meditation.  Done properly, all of these practices relax the body and tap into the "rest and digest" part of your nervous system.

- Spend time relaxing with activities or people you like.  Whether you're talking through the things that are bothering you or letting go of the cares of the day, relaxing and laughing with people you enjoy spending time with is a great way to unwind.  Hobbies that get you away from the computer are also good for unwinding. (Angry Birds doesn't count!-) Ideally, you're doing that without much alcohol, by the way. Depending on your particular body, a small amount of alcohol once in a while might help get your qi moving, but many of us end up having more than just one drink.  Being able to relax without alcohol is important as well.

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- Visit your acupuncturist.  One of the most fundamental effects of acupuncture is its ability to reduce stress and the physical manifestations of stress in the body.  Addressing imbalances like Liver Qi stagnation is one of the ways that Chinese medicine works preventatively, to help you stay healthier, longer.  Most acupuncturists can also give your herbs or recommendations about foods that can help deal with chronic Qi stagnation.

Ultimately, it's up to you to figure out what combination of activities help you relax.  You'll know the difference in your body and your health will be better for it!

Reducing Dampness with Nutrition

Now that you know which foods will increase damp stagnation in your body, you may be wondering, "What are some foods I can eat that will get rid of some of this dampness my acupuncturist is always talking about?"  Here we will give you some general suggestions and ways to think about balancing your diet to decrease damp stagnation in your body.  As always, TCM looks at each person individually, so talking to a licensed acupuncturist about your specific constitution is an important part of this process, especially if you are having heat or inflammation symptoms.

There are a few different components to addressing damp stagnation in the body:

1)  Support your body's natural ability to heal by supporting your digestive system.

Think of your digestive system as a fire that cooks your food to break it down into small bits your body can use.  This image helps you understand why Chinese medicine says that warm, cooked foods are easier to digest and better for you.  Cold foods or raw foods like salads strain your digestive fire because your body has to work that much harder to digest your food.  Your acupuncturist may have told you to avoid ice water and cold drinks for the same reason.  Warm water and tea are also much better to support your digestion than iced drinks or even cold water from the tap.  Occasionally a cold drink is ok, especially when the weather is warmer, but not as a general rule.

Similarly, eating a big meal also taxes your digestive fire, so eating less at each meal - even if it means eating more frequently, like 5-6 small meals throughout the day - is much better for supporting digestion than a big meal that leaves you stuffed to the gills.  If you're feeling sleepy after you eat, you probably ate too much!

Eating in a calm way and paying attention to your food also supports digestion.  Eating on the run or while working will leave you less satisfied and in TCM theory, stress taxes your ability to digest your food, leaving more dampness hanging around!

warming and aromatic spices

As for foods that support digestion, aromatic,warming spices (but not chili-spicy) are good for promoting digestion.  Spices such as caraway seed, fennel seed, mustard seed, saffron, and ginger and turmeric roots are all good for warming and aiding digestion gently.  Yellow and orange foods (cooked) like carrots, squash, parsnips and yam all support digestion as well, according to TCM.

Another way you can aid your digestion is to  soak, or even sprout, grains and legumes before cooking.  If you're cooking rice or another whole grain, soaking it first changes its chemical composition slightly to make it easier to digest.

2) Clear the dampness.

So you've cut out the damp-producing sugar, fried foods, dairy, and processed-flour foods, and you're eating smaller amounts of warming, cooked foods and soaking your grains before eating them.  Now what to do with that damp stagnation that just won't leave on its own?  Like that last guest at the party who just doesn't know it's time to go, damp stagnation can really stick around.  There are a few kinds of foods that can really help get rid of dampness

:Bitter foods:  TCM considers bitter-tasting foods to have a draining property.  Leafy green vegetables like kale, mustard greens, dandelion greens, parsley, and celery are good examples of bitter foods.  Also, citrus peels are bitter, so oranges eaten with the white inner peel, or lemon/orange peel zest added to meat dishes can help reduce dampness.   Turnips, radish, kohlrabi, asparagus, and broccoli are great as well.

Fiberous foods:  Foods with high fiber content will also help to clear dampness from the body.  A special bean for draining dampness is the Aduki bean (the red bean commonly used in desserts) which can easily be mixed in with a hot breakfast cereal of whole grains.  Speaking of whole grains, another special food for draining dampness is Job's Tears.  It is sometimes called Pearl Barley (not to be confused with pearled barley).  If you can't find Job's tears, Quinoa and Amaranth are grains that also have a slightly draining property.

3) Move the Stagnation.You knew it was coming.  There's only one way to really move stagnation.  It is free of charge and requires no appointments.  Exercise, even walking after dinner for 20 minutes each day, is an essential part of getting rid of damp stagnation.  This is not about weight loss - exercise moves your blood and qi, which helps your body cleanse itself, stokes your digestive fire, and gives you more energy.    There are a lot of ways to get more exercise (take the stairs, etc) that have been written about for eons and everybody has some kinds they prefer over others. Your exercise should get your heart rate up and be appropriate for your body's ability, but whatever type it is, exercise is a must.