Perilla Pearls

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Perilla Pearls

Western Medical Indications: sore throat, unproductive cough, mild wheezing, swollen glands
fatigue, viral malaise, heavy chest, phlegm in the chest

Chinese Medicine Actions: Releases the surface when there are combined symptoms of wind heat and wind cold. Assists in transforming heat phlegm, descends upright qi and reduces swelling

Woman holding her tea cup bundled up with blankets from being sick with a cold

Perilla Pearls from Classical Pearls has easily become one of my favorites to support patients through cold and flu season. It has shown to be very beneficial in reducing acute symptoms and supporting quick and thorough recovery from infection. Its important to note that herbalists trained in Chinese Medicine carefully evaluate the patients symptoms, tongue, pulse and constitution before prescribing herbs. There is not simply a “common cold” or “immune boosting” formula for example. There are hundreds of herbs and thousands of herbal formula combinations in Chinese Medicine. We take our time to personalize prescriptions to provide safe and effective treatment for both acute and chronic conditions.

The Perilla Pearls formula is made up of herbs from Suzi Lihou Tang and Xiao Xian Xiong Tang. The combination of these classical formulas provides us with a safer remedy to address a wide range of acute cold conditions more suitable for modern bodies. Because the formula is well balanced, there is a lower risk of side effects. I have used this formula for myself, my family and of course my patients in combination with other therapies to effectively treat a wide range of acute infections. Utilizing herbal therapy at the onset of infection can often reduce the severity and length of an infection without harmful side effects. It can also help reduce the likelihood of post viral syndromes.

I’ve found this formula especially appropriate for common colds that begin with a sore throat. Many practitioners tend to reach for Yin Qiao San but often this formula can be too dispersing and cool for modern (yang) deficient bodies which can depleat certain patients. As always, it is important to consult with a trained TCM herbalist before taking herbs.  

Bottles of herbal medicine in holistic medicine clinic


Below I have highlighted the herbs included in Perilla Pearls with a brief (very brief) note on their actions.

Ingredients:
Zi Su Zi - Perilla seed- descends Qi, addresses cough
Qian Hu - Hog fennel root - addresses phlegm in the lung, especially yellow or green phlegm
Xing Ren - Apricot seed - address cough, wheezing and constipation
Jie Geng - Balloon flower root - supports the lung and the throat
Zhe Bei Mu - Fritillaria bulb -stops coughing, breaks up swelling in the neck
Xuan Shen- Figwort root - clears heat, reduces throat pain
Bo He - Peppermint - disperses wind heat, reduces rashes
Lian Qiao - Forsythia fruit - clear wind heat, reduces fever and sore throat 
Gan Cao - Licorice - moisten lung, stops cough
Gua Lou  - Snakegourd fruit - clears lung heat, unbinds the chest
Ban Xia - Pinellia, lime cured - dries dampness, reduces phlegm in the chest, descends Qi
Huang Qin - Skullcap root - clears damp heat, drain fire in lung

Summer Solstice

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Summer solstice marks the longest day of the year in the Northern Hemisphere. This marks the time of year where yang energy is most abundant. This season relates to joy, energy, expansion of the heart, the fire element and the color red. Many modern bodies are disconnect from the rhythms of the natural world. So much healing potential and support is available to us when we take the time to observe and commune with nature. I firmly believe that our unconscious disconnect contributes to and exacerbates illness. So heres your sign to take a moment to escape the city if you live an urban lifestyle. Play hooky in the wilderness, search for lightening bugs with your belly to the sky and back to the dirt. The earth is here to hold you if you let it.

Foods and practices that support our bodies & brains evolve with the seasons. An article about winter solstice vs. summer solstice looks incredibly different! As we become more in tune with the intelligence and shifts in our outside world we expand our ability to take care of our internal environment.

Summer Solstice Practices

  • play outside

  • take an afternoon nap

  • swim (or dip toes in) in a lake, ocean or stream if accessible

  • garden

  • go to bed a little later, wake up earlier

  • start your day with a glass of warm water

  • create space for relationships that spark joy and laughter

  • gua sha gently along the inner forearms (reach out for guidance)

Summer Solstice Foods

  • cherries

  • matcha tea

  • wild caught fish

  • watermelon

  • mushrooms

  • asparagus

  • dill

  • adzuki beans

  • cucumber

Foods recommended during this time help cool the body and nourish fluids. Although cooling foods during this time of year may be supportive, we still recommend avoiding ice water or overeating damp accumulating foods like ice cream.

Vitamin D

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Woman receiving vitamin d from the sun

Many of my patients come to me already taking Vitamin D or have at least heard about its mood boosting benefits. During the pandemic, Vitamin D has been uplifted in media, highlighting studies correlating positive covid outcomes with optimal Vitamin D levels (one reason being that we often see ACE 2 deficiency in long and acute covid and Vitamin D specifically increases our ability to generate this important enzyme). Vitamin D is safe, convenient and cost effective but often patients don’t know how much to take, when to take it or why it’s important. Vitamin D is an essential nutrient because the body cannot make it on its own. Lab tests for Vitamin D are usually not routine and when patients do get tested, the lab ranges are aimed at avoiding life threatening disease vs. optimizing physical and mental health and preventing common health issues. For example, a “normal” lab range is 20-75 ug / L but ideally we would to be at 40 or above for optimal health.

Many people think that if they get outside in the fall and winter, they will get Vitamin D. Unfortunately, if you live in the northern hemisphere, fewer UBV rays reach us during this time. Although its still important to get fresh air and sunlight in the winter for other reasons, the body can only synthesize adequate amounts of Vitamin D from the sun during late spring and summer. Other factors play a role in vitamin D synthesis as well such as; skin tone, pollution, age, altitude, sunscreen usage, amount of time outside and the health of the liver and kidneys. Let’s take a look at the role Vitamin D plays in our bodies and ways we can boost our levels.

Vitamin D Supports

Immune function
Healthy Inflammatory response
Mood & Cognition
Healthy teeth and bones
Hormonal health & thyroid support
Energy levels
Cardiovascular Health
Synthesis of serotonin
Skin Health
Our ability to generate angiotensin converting enzyme 2 (ACE 2)

Sources

Eggs with dark yolks
Fatty Fish
Fortified cereals and milks
Beef Liver
Sunlight (seasonal depending on location)
Quality Supplementation

Low levels of Vitamin D may contribute to

Osteoporosis
Fatigue
Frequent colds
Depression
Immune deficiency
Hyperparathyroidism
Fractures
Muscle cramps & weakness

Supplementation

For many patients, I recommend taking between 2,000-5,000 IU daily of vitamin D September-April. Vitamin D is a fat soluble vitamin so it is best to take with a meal that has fats for adequate absorption. Thorne offers a high quality, 3rd party tested Vitamin D3 supplement at an affordable rate. Anyone who uses my dispensary receives 10% off.

Omega 3's

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You’ve probably heard about fish oil before…maybe your doctor told you to take it at some point. I think it’s always important to know why we’re taking something to create a relationship and understanding with what we’re ingesting and digesting. I take fish oil everyday. Depending on my symptoms (for example I take more when I have a headache or menstrual cramps) the type or dosage may shift but its one of my long term go-to’s that is crucial for preventative health, longevity and while meeting my day to day nutritional requirements.

Fish oil supplements usually contain two types of essential fatty acids, EPA and DHA. They are essential because our bodies do not make them on its own so we need to incorporate these nutrients regularly via diet and supplementation. Consuming adequate and quality sources of these Omega 3’s is crucial in supporting the proper function of every cell in our body.

So what are some of the main benefits of fish oil?

  • Supports cardiovascular and respiratory health

  • Promotes joint health and healthy muscle mass

  • Helps generate cell membranes (which impacts every cell in our body)

  • Reduces Inflammation

  • Reduces severity of headaches and migraines

  • Enhances eye and skin health

  • Help manage autoimmune disease

  • Promoting mental focus, memory and healthy cognition & reduces the risk of Alzheimers

  • Strengthens immune function

  • Helps maintain optimal levels of cholesterol and triglycerides

  • Reduces treatment resistant depression, postpartum depression & anxiety

Research shows that adults should ideally be consuming at least 2-3 servings of fatty fish weekly with Omega 3 supplementation. Some great dietary sources include, mackerel, sardines, salmon, algae oil and seaweed.


Resources:


Please note: All fish oils I prescribe and supply to patients go through testing procedures to ensure the fish oil is free of contaminants such as heavy metals, PCBs, and dioxins. It is best to refrigerate fish oil after opening.

Millet

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If you’re a patient of mine, you may have noticed millet listed on your care plan. I usually recommend this ancient grain for patients that have digestive issues, fatigue, night sweats or symptoms of dryness. It can be useful for those experiencing indigestion, IBS, nausea and imbalances in the gut microbiome. Chances are if you saw millet, you simply skimmed past it…towards the foods that felt a bit more familiar to you…feel called out yet? Well, I’m here to try to convert you because my tummy loves millet and I find it seamless to incorporate into daily meals while being an affordable, nutritious grain.

Millet has a salty and sweet flavor and is used as a food therapy in East Asian medicine for certain conditions, especially Spleen Qi Deficiency. It is commonly enjoyed in congee or porridge and can sway sweet or savory. Millet porridge was also a custom morning dish in parts of northern Ghana. The cookbook “Black Food” discusses how modern agriculture, convenience and forced dependence on imported foods negatively impacts farmers, the climate and preservation of historic recipes and indigenous grains. Heightening consumer demand of millet is one of the many ways to support the reintroduction of cultural foods back into communities when desired.

This gluten free grain is also a great source of fiber, magnesium and calcium and is also a decent source of plant based protein. It is also low on the glycemic index which makes it a great grain choice for those monitoring blood sugar. Diversifying our food is super important. Many of my patients come to me cycling through the same 10-12 foods. This not only has consequences for our bodies but overtime for farmers, the soil and the planet as a whole. Check out some recipes here to get you started…or for the advanced cooks out there you can try Bryant Terry’s Millet Cakes (and bring me some to try)!

Allergy Season

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Practices to reduce seasonal allergies

Most of us are more than ready for spring but for many it’s the season of sneezes which doesn’t scream excitement. It’s difficult to look forward to the cyclical promise of a stuffy nose, itchy red eyes, headaches, fatigue and sneezes. Due to climate change, seasonal allergies have escalated in many places extending the duration and severity of symptoms. Feeling low grade ill for weeks on end isn’t fun for anyone, but there are some simple tips and lifestyle shifts that can make the season much more bearable…even enjoyable! 

When we are exposed to allergens, antibodies release chemicals like histamine which are often responsible for frustrating symptoms and all of the gunky mucus that comes along for the ride.  Overconsuming foods that are high in histamine or mucus forming is not ideal when allergens are high. Examples include: milk, cheese, smoked meats, bananas, alcohol, tomatoes and ultra processed foods. It’s best to enjoy these foods in moderation or take a pause altogether. Histamine does a lot of great things in the body, but sometimes it can go a bit overboard

Practices to reduce seasonal allergies

Showering at night and washing your bedding weekly are great practices to avoid pollen and dust building up in your sleep space (we spend a lot of time here). If you have animals, try to resist those nightly cuddles on your bed. Set a reminder to change your HVAC filters, vacuum and clean rugs regularly to keep your household pollen count low. Changing your clothes and washing your face after being outside for a while can also make a big difference.
Salt water is a cheap and effective cleansing treatment that helps to break up mucus and clearing sinus headaches. Doing a sinus rinse, gargling salt water or using a Neti pot regularly are all great ideas during allergy season. Salt is great at breaking up mucus while clearing pollen and dust from the nasal passageways and back of the throat. If you prefer to use a gentle nasal spray, I prefer Xylitol which can be found at Target or most drugstores.
Regular acupuncture may help alleviate symptoms while modulating the bodies immune, nervous and digestive systems which indirectly lowers allergic reactions, stress and inflammation. Numerous clinical studies have shown that certain acupuncture treatments for allergic rhinitis outperform many western medicine interventions. Western medical interventions can be useful, especially in a pinch, but long term, frequent use may cause sinus irritation, dryness, digestive issues, drowsiness and other complications. 

One area acupuncture often addresses for this condition is the large intestine channel aka meridian. In Chinese medicine the lungs and large intestines are related. It’s curious how many people with allergies notice shifts in digestion during spring or fall. Our large intestine in Chinese medicine directly relates to our sinus and lung health. (note: when I’ve had patients experiencing constipation often their sinuses are inflamed or blocked). Gut healing and balancing the microbiome are often key components in addressing the root cause of allergies.

Many allergy sufferers advocate that drinking nettle tea (which grows in abundance in Minnesota) can be useful while butterbur (Petasites hybridus) has demonstrated clinical effectiveness in treating intermittent allergic rhinitis. Chinese herbal medicine and supplemental therapy are often very useful tools when taken under the guidance of a qualified provider. 
If accessible, investing in a quality air purifier is also a good idea. Although pricy, research backed Molekule devices are the best on the market for clearing allergens, dust, viruses, bacteria and other chemical irritants.



Nikki Fleck L.Ac, NTP




Sources:
Mi J, Chen X, Lin X, et al. Treatment of persistent allergic rhinitis via acupuncture at the sphenopalatine acupoint: a randomized controlled trial. Trials. 2018;19(1):28.

Schapowal, A. (2004). Butterbur Ze339 for the Treatment of Intermittent Allergic Rhinitis. Archives Of Otolaryngology–Head & Neck Surgery, 130(12), 1381. doi: 10.1001/archotol.130.12.1381
Yin, Z., Geng, G., Xu, G., Zhao, L., & Liang, F. (2020). Acupuncture methods for allergic rhinitis: a systematic review and bayesian meta-analysis of randomized controlled trials. Chinese Medicine, 15(1). doi: 10.1186/s13020-020-00389-9

note: This is not medical advice, diagnosis or treatment. Please speak with your health care provider before making changes.

Holistic treatment for anxiety, insomnia and stress

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Lavela is clinically studied lavender that is taken orally. Its a bit different from what you would find at your local health food store or topical essential oil company. Lavela WS 1265 (Silexan) is the only oral lavender with demonstrated efficacy and safety in published, double-blind, controlled clinical trials. Its effectiveness is likely due to the way it binds to serotonin receptors in the brain. This study showed Lavela to be “just effective as lorazepam in adults with GAD” (generalized anxiety disorder). “Use of the studied material has been proven to provide a statistically significant reduction of nervousness compared to placebo by four weeks. Lavela WS 1265 supports sleep when disrupted by occasional anxiety and helps relieve occasional anxiety without sedation, withdrawal, or unwanted sedative effects.” Using this preparation of lavender may be a supportive option to improve symptoms of somatic anxiety without causing serious side effects.

Spring of 2020 was very difficult for a lot of people. In Minneapolis many of my patients anxiety and stress responses were intensely triggered due to the pandemic and the uprising (after the murder of George Floyd by the police). It was a gift to see so many patients benefit immensely from Lavela during that time. This was something safe they could take to help their brains and bodies process the grief, intensity, violence and chaos around them. It’s not something that sedates us or turns off our emotions or even fixes our surroundings. I see it as a tool that simply softens the impact, and soothes the nervous system and helps us be able to rest so we can stay open and present without being completely consumed by the emotions were experiencing.

Benefits: Lavela has been shown to reduce occasional anxiety and nervousness, improve sleep and promote relaxation.
Side effects: No side effects have been recorded except occasional lavender “burps”.
Next Steps: As always it’s important to speak with a qualified health care provider to see if Lavela is appropriate for you.

Research:
Therapeutic effects of Silexan
Silexan in anxiety disorders
Calm Your Mind With Food



Information provided is not intended to cure, treat or prevent any disease or condition. Reach out to your care provider with any questions.