TCM Treatment for Chronic Headaches: How They Work
Physician Sun Shuo and Physician Tan Boon Han Key Takeaways Identifying the type of headaches and the cause is essential for effective management. Common triggers of chronic headaches include stress, poor sleep, diet, and environmental factors. In Traditional Chinese Medicine (TCM), headaches may arise from both external and internal imbalances. External factors often involve Wind Invasion, especially when the head is affected. Internal causes include Liver Qi stagnation, Blood and Qi deficiency, Spleen weakness (which leads to Dampness), Kidney weakness (depriving the brain of nourishment), and Blood Stasis (disrupting the brain meridian). Personalised tech-enhanced TCM treatment plans, including acupuncture, cupping, and tech-enhanced therapies, can support long-term headache relief. Understanding TCM Approaches to Chronic Headaches Chronic headaches have varying causes, from stress to posture issues, and unidentified triggers. Traditional Chinese Medicine (TCM) views these headaches as signs of internal imbalance and emphasises a holistic approach addressing lifestyle factors alongside targeted therapies. In this article, we’ll explain common headache types, potential triggers, and how treatments such as acupuncture, cupping, and tech-enhanced therapies fit into personalised care plans. Common Types of Headaches Identifying the type of headache you have is an important step in determining suitable ways to manage it. Common types[1] include: Tension Headaches: Often linked to emotional stress and muscle tightness. Migraines: Recurring, pulsating pain that may come with nausea or sensitivity to light. Cluster Headaches: Characterised by intense pain that is typically focused around one eye. It also tends to occur in cyclical patterns. What Triggers Headaches? Knowing the potential causes of your headache[2] can help you manage your symptoms more effectively. Emotional Tension and Stress: These can cause muscle tension, leading to tension-type headaches. Sleep Disturbances: Irregular or poor-quality sleep can affect how the body responds to pain and stress. Dietary Habits: Consuming large amounts of caffeine, alcohol, or spicy foods may be associated with more frequent episodes in some individuals. Weather Changes: Changes in temperature or humidity can also act as triggers, especially for individuals who are prone to migraines. How Does TCM View Headaches? Traditional Chinese Medicine identifies chronic headaches as symptoms reflecting internal imbalances in the body. During your consultation, a bilingual TCM physician will assess the underlying imbalances, which may include: Liver Yang Rising Stagnant Qi in the Liver may result in an excess of Yang energy. Head tension is a common symptom of this imbalance, particularly during periods of stress. Blood Deficiency This may result in dull, persistent headaches accompanied by dizziness or fatigue. Wind Invasion Environmental changes can allow external wind pathogens to obstruct the flow of Qi in the head meridians, leading to acute migraines. Damp-Phlegm Accumulation Weakness in the Spleen can lead to an accumulation of Dampness in the body. This causes a heavy or foggy sensation, sometimes with a tight feeling around the temples What to Expect During a TCM Treatment Session for Headaches After identifying the imbalances contributing to your headaches, your TCM physician will develop a personalised plan aimed at addressing the specific factors involved and supporting your well-being. This plan may include: Acupuncture TCM acupuncture involves placing thin, sterile needles at strategic points to relieve meridian blockages, improve blood flow, and regulate Liver Qi. Such points are not always located on the head; for instance, LI4 (Hegu), found between the thumb and index finger, is a commonly used point for natural migraine treatment and symptom management. Each session lasts about 20 to 30 minutes, and patients typically experience a mild tingling sensation at the acupuncture points. Cupping Therapy For individuals with frequent tension-type episodes, cupping therapy may be recommended. This method involves placing suction cups on areas such as the neck and upper back to help improve circulation and ease muscle tightness. Temporary circular marks left by cupping generally fade within a few days. Tech-Enhanced Therapies Tech-enhanced therapies may also be used as a complementary approach to holistic headache relief. Electro-Lymphatic Therapy (ELT), offered by Oriental Remedies Clinic, is a non-invasive technology that helps reduce inflammation and supports detoxification pathways. It is often paired with acupuncture to enhance lymphatic flow and address underlying issues such as congestion. Cell Pro Therapy (CPT) is another option that delivers reducing electrons (naturally occurring antioxidants) into your body through the skin. This process is intended to support circulation and cellular repair in nerve tissues. It is often recommended for patients with chronic or recurring headaches where inflammation and poor blood flow are contributing factors. Your Next Step in Managing Chronic Headaches Effective chronic headache management involves more than immediate relief. By combining treatments like acupuncture, cupping, and complementing them with tech-enhanced therapies, TCM offers a comprehensive and holistic approach. Your physician may also recommend lifestyle adjustments, such as improving sleep habits, managing stress, and making dietary changes, to address the root causes and support long-term management. If you’re considering TCM treatments to manage your headaches, schedule a consultation with Oriental Remedies Clinic. Whether you are exploring acupuncture for migraines or tension headaches, our physicians will assess your symptoms and create a tailored care plan that aligns with your concerns. Contact us today and start your journey toward lasting relief. This article is written by Physician Sun Shuo and Physician Tan Boon Han, registered TCM physicians certified by the Traditional Chinese Medicine Practitioners Board (TCMPB). Sun Shuo Physician VIEW QUALIFICATIONS During her 7 years of study, Physician Sun gained valuable experience working in western clinics and hospitals. However, her strong interest in TCM led her to pursue further studies in this field. After graduating from the Singapore College of Traditional Chinese Medicine, Physician Sun joined the team at Oriental Remedies Group (ORG) to begin her career as a physician. Tan Boon Han Physician VIEW QUALIFICATIONS Physician Tan made a significant career transition after spending a decade in the corporate sector. Inspired by the holistic principles of Traditional Chinese Medicine (TCM) and its potential to complement conventional healthcare, he embarked on a transformative journey to master this ancient practice. After seven years of intensive study, including an internship at the esteemed Fangcun
Diastasis Recti – Can TCM help?
Physician Kerry Chen Diastasis recti is the partial or complete separation of the rectus abdominis muscles, also known as the “abdominal muscle” or simply the “abs”. Diastasis recti is very common during pregnancy or postpartum due to the stretching of the “abs” when the uterus expands during pregnancy.[1] Symptoms of Diastasis Recti Normal abdomen (left) Diastasis Recti (right) Front view of woman measuring the distance for Diastasis Recti Symptoms of Diastasis Recti often manifest with a noticeable bulge in the stomach, creating the appearance commonly referred to as a “mummy tummy.” Additional symptoms may include a soft or jelly-like sensation around the belly button, the occurrence of coning or doming when abdominal muscles are engaged or contracted, challenges in lifting objects, lower back pain, compromised posture, and issues such as constipation or bloating. Identifying these symptoms is crucial for early recognition and appropriate management of diastasis recti. [2] Causes of Diastasis Recti and its Risk Factors The primary cause of Diastasis Recti is the exertion of excessive inner-abdominal pressure. This often occurs during pregnancy, particularly when pushing during delivery. Additional risk factors contributing to the development of Diastasis Recti include chronic straining, a family history of the condition, improper lifting techniques, and engaging in exercises that involve excessive abdominal loading.[3] Self-assessment for Diastasis Recti [4] Lie on your back with your feet flat on the floor/bed and your knees bent. Place your fingers in a horizontal line in the centre of your abdomen, just above the belly button. Tuck your chin down onto your chest and round your shoulders forward slightly off the floor/bed. This will increase the tension in your abdominal muscles. It is not a sit up. Gently try to feel the edges of your abdominal muscles. With this increased tension, assess how many fingers fit into the gap between the two bands of muscles. A separation of 2.5cm (two to three fingers) is considered normal. Immediately after delivery, the gap can be wider, which is also normal. If the gap is more than three fingers or you notice persistent “doming,” it is advisable to discuss your concerns with your doctor for a proper diagnosis and appropriate care recommendations.[4] Treating Diastasis Recti with TCM i. Acupuncture Diastasis Recti, characterised by the partial or complete separation of the rectus abdominis muscles, is viewed in Traditional Chinese Medicine (TCM) as a muscle condition. According to TCM principles, the health and development of our muscles and tissues are governed by the “Spleen“. The “Spleen” is also one of our body’s major organs that is essential to a healthy digestive system. Our stomach muscles have four meridians or channels that run through our abdomen. These channels carry our body’s circulation – Blood and Qi, which is the TCM concept of our body’s vital energy. Acupuncture can help unblock areas of stagnation, promote Blood and Qi circulation and restore the healthy flow of blood and energy through the meridians. Increasing the proper function of these meridians can help heal and strengthen our abdominal muscles.[5] There is evidence suggesting that acupuncture, along with physical training, may be effective in treating postpartum diastasis recti [6]. Additionally, research indicates that electro-acupuncture can be a beneficial approach for improving postpartum Diastasis Recti symptoms [7]. Acupuncture focuses on specific acupoints to enhance the flow of Qi and Blood in our “Conception vessel”, “Stomach,” and “Spleen.” Examples of these acupoints include 中脘 Zhong Wan (CV12), 下脘 Xia Wan (CV10), 气海 Qi Hai (CV6), 天枢 Tian Shu (ST25), 大横 Da Heng (SP15), 足三里 Zu San li (ST36), and 三阴交 San Yin Jiao (SP6). These acupoints are strategically selected to support the restoration of balance and energy flow in the affected areas, contributing to the management of Diastasis Recti. ii. Electro-Lymphatic Therapy (ELT) ELT is a painless and non-invasive therapy that stimulates better lymphatic flow and drainage and enhances overall blood circulation. Improved blood circulation promotes healing by strengthening the abdominal muscles. This condition is sometimes accompanied by lower back pain and digestive issues like constipation and bloating. Enhanced circulation can help promote the body’s natural healing processes and relieve associated discomforts. iiii. Cell Pro Therapy Cell Pro Therapy introduces negative ions, which are negatively charged particles with antioxidant properties, to our body. These negative ions play a role in enhancing the body’s self-defence mechanism by improving our body’s ability to repair itself. It can also improve cell oxygenation to enhance immunity, cellular function, and cellular metabolism. These combined effects support the recovery of abdominal muscles, making Cell Pro Therapy a comprehensive approach to promoting overall well-being and the healing process. iv. Far-infrared Therapy (FIR) Far-Infrared Therapy (FIR) elevates skin temperature and penetrates deeper layers of our body, promoting blood circulation and muscle relaxation. The improved circulation and relaxation of muscles can help promote muscle recovery. Read more about What is Far-Infrared Therapy (FIR) And What Does It Do? Dietary & lifestyle recommendations It’s essential to be cautious of movements that push the abdominal wall forward, as they can exacerbate damage to your abdominals. Be mindful of how you are using your abdominals as you go about your day. Exercises to avoid Crunches or sit-ups of any kind. Planks or push-ups (unless using modifications). Downward dog, boat pose and other yoga poses. Double leg lifts, scissors and other Pilates moves. Any exercise that causes your abdominals to bulge, cone or dome.[8] Things to avoid holding your baby on one hip. lifting or carrying heavy loads. coughing without supporting your ab muscles. [9] Adhering to these guidelines will support the healing process and contribute to the effective recovery of your abdominal muscles. Self care tips – Early Stage Exercises (Post-partum) i. Abdominal breathing (You can do this exercise lying down with knees bent, sitting or standing) Rest one hand on your tummy and take a deep breath in. As you breathe out, draw in/tighten your pelvic floor muscles and your abdominal muscles. As you breathe in, relax your pelvic floor muscles and your abdominal muscles. Repeat up to 10 times. Example of
TCM Guide to Common Digestive Issues
Physician Yap Chong Sin Do you have stomach pain or bloatedness often after meals? Or do you not have regular bowel movements？If so, you might have been having digestive problems. According to a survey done in Singapore, digestive issues is one of the top 5 leading problems and 1 in 10 has digestive issues.[1] Some of the common symptoms include stomach pain, bloatedness, heartburn, diarrhoea, constipation, bleeding in stools, vomiting and nausea. Common digestives issues are as listed: Irritable bowel syndrome (IBS) Gastroesophageal reflux disease (GERD) 1. Irritable bowel syndrome (IBS) IBS is a chronic disorder of the gastrointestinal system whereby patients exhibit symptoms of abdominal pain, bloating and changes in bowel habits, which could be either constipation, diarrhoea or both. Causes of IBS are not specifically known yet though research has shown that there is a relationship between IBS and the gut microbiome, gut immune system and also an individual’s mental health.[2] 2. Gastroesophageal reflux disease (GERD) GERD occurs when stomach acid repeatedly flows back into the oesophagus (acid reflux), damaging oesophagus lining. Patients tend to experience a burning sensation in the chest area, regurgitation of food or sour liquid, trouble swallowing, cough and hoarseness. The acid reflux is caused by the weakening or abnormal relaxation of the lower esophageal sphincter. GERD can happen due to poor eating habits or consumption of food that is too taxing on the digestive system. What are the causes of digestive disorders from a TCM perspective? According to TCM, digestive issues is associated to Spleen-Stomach deficiency syndrome, Dampness-Heat syndrome and Liver Qi stagnation syndrome: i. Spleen-Stomach deficiency syndrome TCM believes that Spleen-Stomach is involved in the digestion of the food we take in, absorption of the nutrients and fluid from the digested food and circulation of the nutrients and fluids to other organs and the rest of our body. The nutrients and fluids are the source of Qi and blood which is vital for the proper functioning of our organs and body.[3] As our society prospers and flourishes, the variety of food available to us vastly increases, and we tend to increase our daily food intake, resulting in the overworking of our Spleen-Stomach. This can damage our Spleen-Stomach in the long run, causing it to be deficient and unable to work at its full potential, which can affect the digestion, absorption, and circulation of nutrients and fluids People with Spleen-Stomach deficiency will exhibit symptoms as such: poor appetite, bloatedness after eating, diarrhoea, and fatigue. ii. Dampness-Heat syndrome In the modern days where cooked food is easily available to us without having to step into our kitchen, we often eat out more due to our busy schedules. And what kind of food do we usually prefer? Fried, oily, sweet and spicy food! Frequent consumption of fried, oily, sweet and spicy food will cause the accumulation of Dampness-Heat pathogen in the Spleen-Stomach. The Dampness-Heat pathogen will then be trapped in the Spleen-Stomach as it is harder to be removed. People with Dampness-Heat syndrome will exhibit symptoms as such: bloatedness, loss of appetite, nauseousness, bitterness in mouth, loose stools. iii. Liver Qi stagnation The Liver in TCM is said to govern our emotions and also the flow of Qi. The flow of Qi also helps to promote the distribution and flow of the nutrients and fluids in our body. In today’s fast-paced environment, we tend to be overwhelmed with work and this creates an imbalance in our work-life schedule, resulting in stress. The Liver will be put under constant stress, causing the Liver Qi to be trapped and unable to flow freely, eventually affecting the flow of the nutrients and fluids in our body. People with Liver Qi stagnation will exhibit symptoms as such: moods fluctuation, bloatedness in the side and lower abdomen, tendency to sigh. Studies have shown that women are more prone to suffering from digestive issues due to the slower rate of gastric emptying.[4] This is due to the nerve cells that control the intestines’ movement being slower in responding to the brain signals when comparing women to men.[5] Why is our gut health important? Our gut, also known as the digestive system, is in charge of 4 things: Movement of the food through our digestive system Secretion of enzymes to break down the food Digestion of food into smaller molecules so that our body can use them Absorption of the smaller molecules and passing them to the bloodstream to be circulated throughout the body When our gut health is not functioning optimally, our body will not be nourished by the food we eat. TCM believes that Spleen-Stomach is the acquired foundation (in tcm our Kidney is 先天之本，Spleen-Stomach is 后天之本) and therefore is important for providing the Qi and Blood to our body and the other organs through the digestion and absorption of food. Recent research on skin-gut communication has also shown that our gut microbiota play a role in immunity and a healthy gut will lead to lower inflammation, thus playing an important role in autoimmune and inflammatory skin diseases.[6] Lastly, gut health has also been researched extensively in the past few years to establish the relationship with the brain. Our gut health affects our mental health and vice versa.[7] TCM also believes that the mood, which is governed by Liver, is associated closely with our gut, which is governed by our Spleen. How can tcm help? Gastrointestinal issues like bloatedness, diarrhoea, and constipation may be common, but when experienced frequently, can significantly impact a person’s quality of life. If your symptoms persist for more than a few days, it could be a sign of a more serious condition that may progress into a chronic condition if left untreated. For example, heartburn can occur when stomach acid flows back into the oesophagus. If this happens frequently, it can lead to GERD, which can damage the oesophagus and make swallowing painful. 1. Acupressure massages at-home Try massaging these acupoints daily to help with the common digestive issues listed below: Symptoms Acupoints Stomachache/
Can You Lose Weight With TCM?
Physician Eileen Lim If you are struggling with weight management and looking for alternative treatments to lose weight, TCM can be an alternative treatment that you can consider. From TCM perspective, excess fats or weight gain is often due to the “Dampness” and “Phlegm” accumulated in the body. Dampness and Phlegm occurs when there is an imbalance within the body, especially in the process of food digestion and body fluid transportation. So how can TCM help with losing weight fast and healthily? TCM can help with weight management by restoring the body’s natural balance to improve metabolism and eliminate Dampness and Phlegm. With targeted treatment plans based on each person’s unique body constitution, patients can lose weight healthily with TCM. Weight gain generally results from a combination of causes: 1. Overeating The recommended daily calories intakes to maintain a healthy physically active men and women are 2200 and 1800 respectively. Therefore, when you consume more calories than what you need, the excess calories will be stored in the body as fat leading to weight gain. [1] 2. Diet Diets that are high in saturated fat, sugar and low consumption of vegetables and fruits would increase the risk of becoming overweight or obese. 3. Lacks of physical activity Having a sedentary lifestyle can result in taking in more calories than you burn through exercise and daily activities. In our tech-savvy generation, many people spend long hours in front of screens, whether it’s for work or leisure. Studies have shown that the number of hours present in front of a screen is highly associated with weight gain. [2],[3] 4. Short sleep duration and poor-quality of sleep Research has shown an association between short sleep duration or poor sleep quality and weight gain. Individuals who sleep less than 7 hours daily have a higher chance of gaining weight and developing obesity. This is because sleep deprivation could increase calories intake by altering the hormones that control hunger which leads to increased hunger. [4] It also provides more time for people to snack more, especially at night when they are awake.[5] 5. Post-partum Weight gain during pregnancy is a natural process as a woman’s body goes through various changes to support the growing baby, such as increased blood supply, breast and fat tissue, and uterus growth. Additionally, women may need to consume more calories to ensure that the baby is receiving adequate nutrients. However, excessive caloric intake can lead to significant weight gain, which can make it challenging for women to shed those extra pounds postpartum, especially if they have a sedentary lifestyle or lack consistent exercise. 6. Menopause During menopause, the production of estrogen will be lowered and result in hormonal imbalance. Estrogen inhibits the action of hunger signals and prevents excessive calories consumption. Hence, for menopausal women they will experience more intense hunger signals, encouraging increased food intake which promotes weight gain.[6] 7. Decreased metabolic rate Metabolism refers to a series of chemical reactions in an organism that create and break down energy required for life. When the organism is at rest, the amount of energy needed to keep the body function is known as the basal metabolic rate (BMR). Studies have shown the BMR begins to decrease at around 60 years old, this means lesser calories will be burned over time. Hence, when one takes in more calories than are burned through daily activities, the excess calories will lead to weight gain. [7] How does TCM view weight gain? In TCM, the body constitution depends on the intrinsic characteristics of the body and can be influenced by the environment. An individual’s body constitution may develop and evolve to adapt to the environmental changes during their lifetime. According to TCM, there are a few body constitutions listed below that are commonly associated with weight gain, overweight and obesity. They are Phlegm-Dampness, Dampness-Heat, Qi-stagnation, Qi-deficiency and Yang-deficiency. [8] Type of body constitution Causes Symptoms Phlegm-Dampness [9] Spleen (脾) deficiency Having an unhealthy diet Lack of exercise Irregular sleep Smoking Preference for greasy food Fatigue Bloated stomach Sticky or watery stools Dampness-Heat [10] Having an unhealthy diet Red eyes or excess eye discharge Sticky stools Yellow and smelly urine Qi-stagnation [11] People who are constantly under emotional stress Stress Easily to feel frustrated Like to sleep Disturbed sleep Qi-deficiency [12] Overeating Sedentary lifestyle Long-term of fatigue Fatigue Shortness of breath Sweat easily Yang-deficiency [12] Excessive consumption of cold food Exposure to cold environment/ temperature Lethargic Cold extremities Afraid of the cold Low libido Lower back ache The World Health Organisation (WHO) defined adults who have BMI equal to or greater than 25 as overweight and those who have BMI equal to or greater than 30 as obese.[13] Being overweight and obese may affect almost every aspect of health, from reproductive function to memory and mood. Here are some of the associated health risks of being overweight and obese: [14] Type 2 diabetes Hypertension Coronary Artery Disease (CAD) Cancer Reproduction health Joint problem such as osteoarthritis Psychological effects such as depression, alzheimer’s disease Best way to lose weight according to Physician Lim TCM plays a unique role in the treatment of obesity. It can help to lose weight naturally without side effects by speeding up the body’s metabolism and removing the Dampness accumulated in the body. Here are some of the best ways to lose weight fast and healthily with the help of TCM: 1. Herbal Medications Customized concoctions of various TCM herbs can be tailored to an individual’s body constitution and condition to aid in weight loss by suppressing appetite, boosting metabolism, and promoting fat burning. Examples of these herbs include Fu Ling (茯苓), Huang Qi (黄芪), Chinese Yam (山药) and He Ye (荷叶). 2. Acupuncture Research has shown that acupuncture can be highly effective in helping with weight management [15] in various ways. First, it will strengthen the Spleen’s function which promotes healthy digestion. Second, it will improve mood by increasing the release of neurotransmitters. Third, it will suppress appetite which reduces
Self-care Essential: Far-Infrared Therapy | For Immunity, Beauty, Chronic Conditions
Physician Jesslyn Poh What is self-care? And why is it important? Self-care is an act of caring for oneself, prioritising one’s mind and body wellness to achieve optimal happiness and health. The need for self care is getting more obvious recently. 1 in every 8 people in the world live with a mental disorder[1], with anxiety and depressive disorders the most common. In 2020, the number of people living with anxiety and depressive disorders rose significantly due to the COVID-19 pandemic[2]. Research has also shown a strong relationship between depression and physical health including chronic pain conditions[3] and cardiovascular disease[4]. While self-care is important and beneficial, some may feel that it is a luxury they just simply do not have time for. Incorporating self-care into their daily routine can seem daunting or even impossible amidst their busy schedules. Others may view practising self-care as selfish because all that extra time and energy could be devoted to their loved ones. However, we need to be aware that we are only human, and you cannot pour out of an empty cup. Taking some time to care for yourself will allow you to care for your loved ones better. Self-care does not need a lot of time or cost — it’s just doing things you enjoy. It can be as easy as stepping outside and taking a breather or indulging yourself with a good massage or spa session. Far-infrared therapy technology available at Oriental Remedies Group is one simple add-on to your self-care regime. The hothouse domes or far-infrared heating pads which radiate therapeutic heat by penetrating through your skin are able to make one feel more relaxed and calmed. Many patients have also chosen to include this regime together with their acupuncture treatments, as it promotes blood circulation and complements their treatment in alleviating various pain conditions. What is Far-infrared (FIR) Therapy? Photo Source Far-infrared therapy uses invisible far infrared rays (FIR) found in the solar spectrum to provide health benefits to the body. FIR penetrates past the skin and our insulation fatty layer, enabling multiple forms of energy to be transferred into the subcutaneous tissue (approximately 2–3 cm deep) without stimulation or excessive heating[5]. In other words, FIR is able to penetrate deep through the layers of the skin, to the muscles and bones where it then resonates with the cells and invigorates them without causing injury or infection. Photo Source Various studies have shown that FIR radiation produces thermal and non-thermal effects, such as increasing artery blood flow[6] and peripheral blood circulation[7] via dilation of blood vessels[8], hence it does not increase blood pressure. FIR radiation also helps in alleviating fatigue[9] and pain[10], as well as increases expression of collagen, elastin, and hyaluronic acid in hair and skin[11] . Besides that, FIR increases the body’s core temperature, which then helps in immune cell growth and activity by stimulating the mitochondria[12]. Key benefits of FIR Therapy[13] Improves circulation Improves cellular health Deep detox Relieves pain Reduces stress Boosts immunity Smoother skin Strengthens hair Patient trying out Far-Infrared Therapy at Oriental Remedies Group Featured above, the Far-Infrared Dome (HotHouse) radiates a gentle, invisible, healing frequency that deeply penetrates and slightly elevates body temperature. The resulting stimulation synergizes with the body’s own heat generation and internal processes, providing benefits that have been found helpful for many health conditions and overall well being. At Oriental Remedies Group, FIR therapy is administered using different devices according to the patients’ need and the physician’s treatment plan. There are a few devices to choose from, which are the Far-Infrared Lamp, Far-Infrared Heating Pad and Far-Infrared Dome (HotHouse). The FIR-lamp involves shining of the lamp directly to the targeted body area, whereas the Hothouse encompasses larger surface area and it works by covering over the body parts. The FIR-heating pad, on the other hand, allows the FIR rays to penetrate through the whole body just by lying on the heating pad itself. why is far-infrared therapy essential for self-care? i. Far-Infrared provides the physical body with great benefits: Promotes the body’s natural healing processes. FIR enhances blood circulation which enables oxygen and nutrients to be transported efficiently to injured tissues, this aids in healing. The therapy also relieves nervous tension and relaxes auto-neuro muscles which enhances the body’s healing ability. Relieves body soreness, inflammation and muscle spasms. Speeds up the recovery process from a muscle injury. FIR improves cell metabolism through the action of mitochondria[14], triggering the growth and repair of muscle cells and tissues. ii. Far-Infrared promotes mental health and emotions: Soothes the body’s tension and mental stress. FIR reduces the amount of cortisol level in the body, enabling the parasympathetic nervous system (relax mechanism) to kick in and eases the body’s stress response[15]. Optimises sleep cycle. FIR is clinically proven on increasing melatonin output which improves the sleep quality and duration[16]. iii. Far-Infrared has beneficial effects on chronic conditions and immunity: Boosts immunity. FIR upregulates the production of white blood cells (leukocytes) and killer T-cells at the bone marrow and thymus respectively[17]. Promotes cardiovascular health. Increase in nitric oxide (NO) production helps to maintain healthy blood vessels and prevent blood clotting/clumping. NO also helps to prevent oxidative stress and regulate blood pressure[18]. Potentially viable cancer support therapy. FIR activates nanoparticles, rendering them highly toxic to the surrounding cancer cells. One such modality is photoimmunotherapy, where conjugated antibody-photo absorber complexes are used to bind with cancer cells[19]. iv. Far-Infrared helps in detoxification and beauty: Promotes skin radiance and clarity. FIR activates the sebaceous glands to eliminate accumulated cosmetics in pores through the skin. Aids in scar healing and anti-aging. FIR supports cell repairing and rejuvenation through up-regulated DNA and protein synthesis. It also enhances collagen production, which helps to soften/lessen wrinkles[20]. Strengthens hair. FIR increases expression of collagen, elastin, and hyaluronic acid in hair and skin[11]. Promotes detoxification. Scientists in Japan report that FIR treatment unclogs the capillary vessels and initiates the dissolution of hidden toxins[21]. Your healing is the most important! Far-Infrared Therapy is a new
5 Hair loss myths you should know
Link copied! From the modern medical perspective, alopecia refers to a gradual loss of hair, partial or complete, occurring anywhere on the head or on the body. It can be broadly classified into scarring alopecia as well as non-scarring alopecia. While scarring alopecia is best evaluated by a dermatologist, non-scarring alopecia can be treated in an outpatient setting. Common non-scarring alopecia conditions include [1]: Condition Presentation Pattern hair loss Also known as Androgenetic alopecia (AGA), it is a non-scarring hair loss condition that primarily affects the top and front of the scalp Tinea capitis A fungal infection of the scalp that causes patches of hair loss that may be red and scaly. Diagnosis is done with a dermascope and it must be treated systemically. Telogen effluvium A non-scarring, non-inflammatory alopecia caused by physiologic or emotional stress. Once the precipitating cause is removed, the hair typically will regrow. Trichotillomania A disorder where a person has a strong urge to pull their hair out. Treatment is aimed at controlling the underlying psychiatric condition. Trichorrhexis nodosa When defects in the hair shaft break secondary to trauma and is often a result of hair styling or overuse of hair products. Anagen effluvium An abnormal diffuse loss of hair during the growth phase caused by an event that impairs the mitotic activity of the hair follicle, most commonly chemotherapy. Pattern hair loss, also known as androgenetic alopecia (AGA) is a hair condition that primarily affects the top and front of the scalp. It manifests itself as both Male-Pattern Hair Loss (MPHL) as well as female-pattern hair loss (FPHL). In MPHL, the hair loss presents as a receding front hairline or loss of hair on the top of the scalp or a combination of both. In FPHL, this usually appears as gradual thinning at the part line, followed by increasing non-localised hair loss spreading from the top of the head. Myth 1: Only older people suffer from baldness While most men experience male pattern baldness from middle age onwards, about 25% of them will begin before 21[2]. As for women, even though more than half of women would have Female Pattern Hair Loss (FPHL) by 79 years of age, 12% first develop clinically detectable symptoms by age 29[3]. Hence, developing hair loss in your twenties is possible especially if you have a strong family history. Myth 2: Bald men have more testosterone Elevated testosterone levels do not cause hair loss. Male pattern baldness is due to how sensitive your hair follicles are to Dihydrotestosterone (DHT) – a kind of androgen hormone that is up to 3 times more potent than testosterone. DHT also binds to Androgen receptors (AR) and about 10% of testosterone is converted to DHT on a daily basis. Variations in the androgen receptor gene can increase androgen receptivity in your scalp follicles, making you more likely to experience male pattern hair loss[4]. High DHT levels shrink your hair follicles as well as shorten the hair cycle. This causes hair to fall out faster, grow out thinner and be more susceptible to breakage. DHT also increases the time for your follicles to grow new hairs once old hairs fall out[5]. Myth 3: Washing and shampooing your hair too much can cause hair loss Hair seen collecting on the shower drain inlet might appear as if more hair is lost when washing or shampooing. However, this is hair that would have fallen out regardless whether you washed with shampoo or not. Our hair goes through different phases of growth and it is during the dormant phase where it stops growing and eventually drops out of the hair follicle. A new strand of hair would then replace the same spot. Hair follicle cycle Myth 4: Vitamins can stop hair loss Vitamins (C and D) and minerals (iron, zinc, selenium) play an important role in the growth of hair and development of a normal hair follicle. However, hair loss cannot be averted if it is not caused by micronutrient deficiencies, Furthermore, it is best not to consume too many vitamins as overdosing on certain vitamins like A and E might even speed up hair loss[6] Myth 5: Stress causes permanent hair loss Stress is very much a part of life while living in an urban environment. We get stress from work, family and sudden events that happen when least expected. This stress can cause a spike in adrenaline levels that damage the melanocytes, which are the hair cells that produce melanin, the pigment that gives our hair colour[7]. Telogen effluvium is another condition caused by stress resulting in non-scarring and non-inflammatory temporary hair loss. Hair will usually regrow once the stress factor is removed[8]. What is hair loss from a TCM perspective? TCM believes that pathological hair loss is a warning sign from our body telling us that some changes to our lifestyle are needed to maintain healthy hair growth. Just as we need to water, plough the soil and spread fertiliser to ensure healthy crop growth, the same is needed to nourish our hair follicles and stimulate healthy growth of hair. Traditional modalities such as acupuncture, massage and herbal medication can help one achieve that. There is a saying in TCM that mentions that health of the hair lies in the Blood, hence the saying “发为血之余” Fa Wei Xue Zhi Yu. The health of the Blood then depends on the quality of function of the Organs like the Kidney, Liver, Spleen, Heart and Lung. The Kidney stores essence of which quality shows in the hair. The Liver stores Blood while the Heart is in charge of the blood vessels, the activity of these two Organs ensure healthy blood flow to the scalp for hair growth. The Spleen is in charge of transforming the food we eat into nutrients for hair growth and sustenance while the Lung is associated with the exterior part of our body thus ensuring that nutrients are brought to the top of the head. Thus, from the TCM perspective, the health of
7 Surprising Causes and Effects of Insomnia You Didn’t Know
Link copied! 1. Your thunder snore is disrupting your sleep If you snore loudly during your sleep and feel tired even after a full night’s sleep, you may have sleep apnea. Sleep apnea is a potentially serious sleep disorder that causes you to repeatedly stop and start breathing while you sleep. It affects over 100 million people worldwide. [1] Obstructive sleep apnea, one of the most common forms of sleep apnea, is caused by the relaxation of muscles at the back of your throat. Some complications of sleep apnea include daytime fatigue, high blood pressure or cardiovascular problems and even liver problems. If you or your partner are having bad sleep due to loud snoring, this is the article for you! How can TCM help? According to TCM theory, sleep apnea is caused by a deficiency of Spleen and Lung Qi and Dampness in the body. As such, we usually prescribe herbs and do acupuncture to nourish Spleen and Lung Qi and reduce Dampness in the body. Doing acupressure massage, having a healthy diet and maintaining a healthy weight by exercising will help to reduce sleep apnea. Sleeping on your side and using a pillow of suitable height can also help to reduce loud snoring. 2. Insomnia can be hereditary In recent years, researchers have managed to identify certain genes that may trigger the development of sleep problems. [2] As such, if your parents suffer from insomnia, you may be at risk of having it too. While insomnia isn’t always easy to resolve, there are still some effective treatment options available! TCM is one of the most sought-after treatments by patients who suffer from insomnia. In TCM, insomnia is believed to be caused by an imbalance of Yin and Yang energy in our body. Some factors that lead to this imbalance include poor dietary habits such as overeating and caffeine consumption, extreme emotions such as anger, sorrow, excitement or exhaustion from activities such as intensive exercise. How can TCM help? Herbal medication and acupuncture are the two main treatments for insomnia. Herbs like Suan Zao Ren Tang and Long Yan Rou can help to nourish the heart and calm the mind for restful sleep, while acupoints like Nei Guan and Shen Men can help to regulate Qi circulation and soothe the mind. 3. Heat is the enemy when it comes to sleep Have you ever been unable to fall asleep simply because the weather is too hot? Studies abroad have shown that people tend to have more trouble falling asleep in the hotter summer months when temperatures are higher. [3] This is because the body’s temperature follows the circadian rhythm, which dictates the body’s 24-hour behavioural changes. According to the circadian rhythm, the body sheds heat before it goes to sleep and continues losing heat until its lowest point near daybreak around 5am. As such, lower temperature helps us fall asleep more easily while higher temperatures keep the body awake. How can TCM help? In TCM, the body is not just affected by room temperature. More often, sleep quality is affected by a person’s internal body Heatiness. This refers to Heat accumulated in the body due to lifestyle and diet influences, such as eating too much spicy food, not drinking enough water and even stress. The most common method we use to detect internal body Heatiness is by looking at the tongue. A red tongue usually indicates the presence of Heatiness, although this diagnosis is usually accompanied by asking other lifestyle questions. One of the most common sources of Heatiness is Heart Fire, which can be identified by the redness of the tip of the tongue. Heart Fire is caused by excessive stress, overthinking, insufficient sleep or sleeping late. To combat Heart Fire, we use cooling herbs like Chuan Xin Lian or Huang Lian and stimulate heat-reducing acupoints like Qu Chi. Bloodletting and Gua Sha (scraping) are also effective therapies to immediately remove Heatiness from the body, 4. Women’s hormone changes can cause insomnia According to the National Sleep Foundation (NSF), women are two times more likely than men to have sleep issues. [4] This is due to the fluctuation in hormone levels throughout a woman’s life, including pregnancy, menopause and the menstrual cycle. The female hormones oestrogen and progesterone have hypnotic effects on the brain. Progesterone in particular is a strong respiratory stimulant and supports airway function and breathing during sleep. As such, a fluctuation in oestrogen and progesterone levels is likely to lead to changes in sleep patterns. How can TCM help? TCM herbs and acupuncture can be used to help with symptoms arising from hormonal changes. Mood swings, stress or tension caused by hormonal changes are linked to Liver Qi stagnation in TCM. Herbs like Xiao Yao San and He Huan Pi can help to regulate the body’s Qi circulation and relieve Liver stagnation to reduce stress and improve sleep quality. Acupuncture at San Yin Jiao can also help to improve Qi and Blood circulation and restore balance to hormonal levels over time. 5. Insomnia worsens with age Some of us experience poorer sleep quality such as waking up earlier or more often as we age. This is because our body produces lesser growth hormone as we age, resulting in lesser melatonin and more disrupted sleep cycles. So how do we ensure sleep quality even as we age? How can TCM help? In TCM theory, insomnia caused by ageing is commonly attributed to a decrease in Yin energy, with some of the symptoms being waking up early and difficulties falling asleep (tossing and turning in bed). Herbal medication such as Jiao Tai Wan can be used to nourish Kidney Yin and reduce Heart Fire to rebalance Yin-Yang energy and promote restful sleep. Acupuncture at San Yin Jiao can also help to nourish the Yin energy in the body and restore sleep quality. To boost effectiveness, traditional therapies can be accompanied by tech-enhanced therapies such as the Cell Pro Therapy (CPT) which can boost sleep quality in
Support Your Recovery From Covid19 And Long Covid
Link copied! Ever since mid November 2019, a respiratory disease has changed the lives of almost everyone on Earth. This disease is none other than COVID-19. COVID-19 also known as Coronavirus disease (COVID-19) is an infectious disease caused by the SARS-CoV-2 virus [1]. It can cause mild to moderate respiratory symptoms and individuals may recover without requiring special treatment. However, older people and those with underlying medical conditions like cardiovascular disease, diabetes, chronic respiratory disease or cancer can become seriously ill and require medical attention. Some patients may suffer from Long Covid where they continue to experience symptoms that last for weeks or months after recovery from Covid-19. Common symptoms include shortness of breath, fatigue, brain fog, and other symptoms which affect everyday functioning.[2] What is Covid-19 from a TCM perspective? In TCM terms, COVID-19 is considered a Wen Yi (瘟疫) which broadly refers to a type of disease that is highly contagious and epidemic. The concept of a Wen Yi was first brought up by Wu Youke (1582–1652) who developed the idea that some diseases were caused by transmissible agents, which he called Li Qi (戾气 or pestilential factors[3]. In layman’s terms, the cause of a Wen Yi is thought to be due to a specific external pathogen which is not one of the 6 commonly talked about external pathogens in TCM namely – Wind, Cold, Heat, Damp, Dryness and Fire. How to prevent getting Covid-19 the TCM way Exercise Daily exercise is a good way to elevate our mood and strengthen our immune system. Not only does exercise help us prevent metabolic diseases and excessive weight gain, it also strengthens and prepares our immune system for COVID-19. Exercise improves the competence and vigilance of our immune system in the detection of threats as well as reduces the severity of our immune system’s inflammatory response toward new threats[4]. Being active either indoors or outdoors through brisk walking, stair climbing, housework and/or playing active games with the family can be effective. More importantly, we should avoid prolonged sitting (>60-min)[5]. Physician Lim’s exercise tips Jogging, cycling, and swimming are all good forms of aerobic exercise that can help get our heart pumping and our sweat dripping. Although the recommendation is to reach a heart rate of at least 130 beats per minute for 30 minutes every time we exercise, it is ok to start slow if you have not been living an active lifestyle. Instead, a light sweat for every session would suffice. For those who are trying to quit a sedentary lifestyle, try to achieve a heart rate where it is possible to talk but impossible to sing. That would be the sweet spot for you, maintain that heart rate for 30 minutes. TCM Herbal Remedies In TCM, there is a saying – Yao Shi Tong Yuan “药食同源” which translates to certain Chinese medicine can also be considered food! What this alludes to is that good nutrition through a proper diet can give our body the means to prevent and fight off infections thereby allowing our body to stay healthy and functioning properly. A warm tea with special Chinese herbal ingredients can be a perfect immunity-boosting beverage. However, should an actual COVID-19 infection occur, proper nutrition alone might not be enough as the medication will have to be taken to fight off the infection that has already taken hold in the body. Thus, make sure not to self-medicate and always consult a physician first. Try Physician Lim’s Immunity strengthening tea Ingredients – for a single person’s portion: Huo Xiang (藿香) 5g – Also known as Korean Mint, is a warm, pungent herb that has the effect of transforming Dampness and revitalising the Spleen. Jin Yin Hua (金银花) 5g – Also known as Japanese Honeysuckle flower, is a cold, sweet herb that has strong Heat-clearing and detoxification properties. Cao Guo (草果) 3g – Also known as Tsaoko, is warm, pungent herb that is able to Tonify the Spleen and remove Dampness. Lu Gen (芦根) 10g – Also known as Reed Rhizome, is a cold, sweet herb that has Heat-clearing and body fluid promoting properties. Bai Mao Gen (白茅根) 10g – Also known as Lalang Grass Rhizome, is a cold, sweet herb that has Blood-cooling, Heat-clearing and diuretic properties. These 5 herbs can be steeped in a teapot using hot water for about 20 minutes to produce a refreshing beverage that can clear Dampness and Heat thereby helping to strengthen our immune system and prevent us from falling sick. Hot water can be refilled into the teapot once the tea is consumed. It is safe to continue drinking one portion until all the flavour has dissipated. If you have been unfortunate enough to be infected by the SARS CoV-2 and had a positive ART result, here are some things you can do in the meantime to speed up your recovery from COVID-19: Get ample rest and stay at home. You can recover at home if you are asymptomatic or only have mild symptoms. Consume some Lian Hua Qing Wen capsules to help speed up the clearance of the symptoms of the infection. Lian Hua Qing Wen capsule is a TCM over-the-counter drug based on Traditional Chinese Medicine formula that has been proven to significantly inhibit SARS-CoV-2 replication, alter the viral morphology and provide anti-inflammatory activity in vitro[7]. A study of its efficacy done on 284 patients found that it provided therapeutic effects on COVID-19 infection by improving the recovery rate of symptoms, shortening the recovery time, and improving the recovery of chest radiologic abnormalities[8] i.e. white patches on Xray or CT showing signs of pneumonia. Ensure proper hydration. Drink plenty of water so that your body has plenty of opportunities to flush out toxins and stay cool. If you have already tested negative for a few days but are still feeling the effects of the infection, do visit a doctor to seek medical attention. Social interaction should be minimised while you are feeling unwell. If your symptoms/after-effects continue, you may be
VTL Tips: Boost Your Immunity With TCM For Safe Travels
Link copied! Thanks to the Vaccinated Travel Lanes (VTLs), we can finally dust off the layer of dust on our passports and go on a vacation after being stuck in Singapore for more than a year. Under the VTLs, fully-vaccinated individuals can now travel to selected countries without having to undergo quarantine at the destination country and upon arrival back to Singapore. Individuals are instead required to take additional COVID-19 tests before departure, upon arrival at the destination country and when they return to Singapore. Undeniably, everyone is excited and scrambling to book their next flight. However, it is important to be well prepared for your trip, not just in the administrative sense but also in the physical sense. Having a healthy body and a strong immune system is essential for safe travels. Read on to find out how you can achieve that and prepare yourself for your VTL trip the TCM way. How to build up your immunity and prevent yourself from falling sick before and during the trip? Building up a strong immune system is crucial to prevent yourself from falling sick during the trip, thus, it is important to work on some pre-trip measures and pack immunity essentials to ensure that you are well-equipped for any health emergency. Try these TCM tips to prepare for your upcoming vacation: 1. Boosting your immunity pre-trip In TCM theory, our body houses a vital energy known as Qi, which is said to flow along channels called meridians to help our body maintain health. It is believed that the balanced movement of Qi powers, strengthens and heals the body. Thus creating a protective shield that protects you from external pathogens and other illnesses. TCM treatments such as herbal medication and acupuncture are used to maintain the balance of Qi in our body, thereby allowing the immune system to function optimally. Herbal Medication Herbal medication is typically prescribed as a unique formula that is suited to each patient’s constitution, which serves to balance the Qi in the body. Based on the patient’s symptoms, and diagnosis from their tongue and pulse, the physician would prescribe a formula based on the patient’s body conditions. In addition to balancing the Qi, there are some TCM herbs that can help to boost our Qi. A great example would be Astragalus Huang Qi (黄芪), which is most commonly used for tonifying Qi. It also has many other health benefits, such as its immune-boosting, anti-ageing and anti-inflammatory effects. [1] Pro-tip: Drink Huang Qi Tea To Boost ImmunityBrew 1-3g of Huang Qi in up to 1.5L of water to make a simple immunity-boosting tea that you can drink on a daily basis. Acupuncture Acupuncture can also be used to balance Qi by stimulating various acupoints to either help nourish or move Qi in the body. One commonly used acupoint would be Zu San Li (足三里) (ST-36), otherwise known as the “longevity point”. Zu San Li has functions such as balancing the body’s energy, relieving pain and treating various ailments. Electro-Lymphatic Therapy (ELT) Our lymphatic system is crucial in maintaining a healthy immune system and is involved in our body’s detoxification process. When the lymphatic system is congested, detox process decreases, causing more waste to accumulate in the body which slows lymphatic circulation further. Over time, toxins in the lymphatic system accumulate and the body’s ability to fight diseases deteriorates, making us more prone to sickness. Electro-Lymphatic Therapy is a highly effective method to decongest the lymphatic system. By improving lymphatic circulation, toxins, wastes and harmful pathogens can be effectively brought to our lymph nodes where the immune cells reside, allowing these harmful pathogens and wastes to be detected and cleared by the immune system. Cell Pro Therapy (CPT) Negative ions work by improving cellular metabolism.[2] By improving the cellular metabolism of immune cells, it can strengthen these immune cells which enhances their ability to destroy pathogens.[3] Negative ions can also speed up lymphocytes’ production of antibodies which aids the immune system in the elimination of pathogens [3]. Through the above mechanisms, negative ions can greatly boost the immune system, making us less prone to falling sick, as well as ensuring that our immune system is well-equipped to fight these pathogens. 2. Maintaining optimal immunity during your trip Acupressure massage In TCM, we believe that two organs are closely related to our immune system – Lungs and Spleen. Our Lungs are the first point of contact for most external pathogens that may enter through the pores of our skin or the openings of the face, while the Spleen is involved in the circulation of nutrients to the entire body, which ensures that our immune system is well-nourished to function properly. By ensuring that these two organs are healthy, it ensures that our body is well-prepared to fight off any infection. Below are a few acupoints that you can do acupressure massage on to help boost your immunity: He Gu 合谷 （LI-4) Location: Place the thumb crease of one hand on the edge between the index and thumb of the other hand, then bend the thumb. How to massage: Using the thumb of your other hand, massage the He Gu acupoint in a circular motion. You should feel some soreness. Massage on one side for 1 minute, then repeat on the other side. Note: Avoid massaging the acupoint on your period, or if you are pregnant, as this acupoint promotes blood circulation. How it works: He Gu acupoint helps to improve Qi and Blood circulation throughout the body and improve immunity. Zu San Li 足三里 (ST36） Location: Roughly 3 inches (or 4 fingers) below the kneecap, about 1 inch towards the outer edge. How to massage: Using 2 fingers, gently massage the Zu San Li acupoint in a circular motion. Use gentle but firm pressure. Massage on one side for 2-3 minutes, then repeat on the other leg. How it works: Also known as the “longevity point”, massaging Zu San Li has a rejuvenating and healing effect. Zhong Wan 中脘
3 Must-Try Chinese New Year Steamboat Recipes with a TCM twist
Link copied! Assembled with a pot of simmering hot broth and a table full of fresh delectable ingredients, steamboat, also known as hotpot (火锅) is a must-have dish at almost every reunion dinner. However, do you know that there are many ways to have this mouthwatering dish in a nutritious and healthy manner, yet not compromising on the flavour at the same time? Chinese steamboat was thought to have hailed from Eastern China about more than 1000 years to the time of the Jin Dynasty. It was believed to originate from Mongolia whereby the Mongolian horsemen used their helmets as pots to boil their broths over a fire and enjoy a spread of different types of meat together. This warm and hearty dish brought many together and subsequently spread throughout China where different regions came up with their own versions that were brought forward even to this day. This seemingly healthy popular Asian dish is however not as healthy as we may perceive it to be. According to a research in Mt. Alvernia Hospital, a dietician has found that conventional hotpot bases exceed 7000mg of sodium per serving, while the recommended amount of sodium that we should be consuming each day would be 1500mg. [1] Furthermore, we often add a variety of processed meat, such as meatballs, luncheon meat and sausages which are also high in sodium. The excessive intake of such food can potentially increase the risk of developing conditions such as high blood pressure, stroke and heart conditions as well. Also read Prevent And Treat The 3-Highs With TCM Tips for a healthier steamboat In Singapore, steamboat is widely enjoyed and loved by people of all ages. It is also consumed frequently, not only during reunion dinners during the Lunar New Year. Here are some useful tips to create a healthier steamboat meal that even the elderly and young ones can enjoy heartily without compromising on their health. Reduce intake of high-sodium food from processed meat and store-bought soup bases as a high intake of such food can potentially lead to health concerns such as high blood pressure, kidney conditions etc. Substitute heavy carbohydrates with green leafy vegetables or other healthier choices such as sweet potato, Chinese yam (Shan yao). A heavy carbohydrate diet is not ideal for individuals with chronic conditions such as diabetes and those who are trying to control their calorie intake. In addition, overeating also harms the Spleen, which can impede digestion and cause some harm to the digestive system. It is important to know what you are putting into your body as TCM believes that diet plays an important role in helping to build up a person’s body constitution. A diet high in sodium and carbohydrates would bring about a series of health conditions such as high blood pressure, high cholesterol and high sugar levels that could lead to detrimental diseases in the long run. Pro-tip for Mala and Tomyum soup lovers: Try pairing your meal with Chrysanthemum Goji Berry tea or fresh mint honey tea instead of soda or alcoholic drinks. Read more Combat Festive Overeating With This Essential TCM Guide 3 Family-friendly TCM soup recipes to try this year 1. Qi and Blood nourishing soup base (养生补血锅底) Ingredients: 1 Small free-range chicken 10g of Dang Gui 当归 (Angelica sinensis) 15g of Dang Shen 党参 (Codonopsis radix) 5 Red dates 红枣 2 Slices of Ginger 生姜片 Directions: Wash and drain all the dried herbs to remove any dirt before placing them in a teabag for easy removal. Place all ingredients in a large pot and add about 7 cups of water. Simmer under medium-low heat for about 1 hour and 30 minutes and remove the chicken when the meat is tender and fully cooked. Shred and set the chicken meat aside for adding to the steamboat. 2. Chicken soup base (鸡肉清汤火锅底) Ingredients: Half a kampong chicken 土鸡半只 1 Carrot 胡萝卜 1 Fresh corn 玉米 2 Slices of Ginger 生姜片 A pinch of salt 盐 Spring onion as desired 葱 Directions: Place all ingredients in a large pot and add about 7 cups of water. Simmer under medium-low heat for about 1 hour and 30 minutes and remove the chicken when the meat is tender and fully cooked. Shred and set the chicken meat aside for adding to the steamboat. Add a pinch of salt and garnish with spring onion as desired. 3. Mushroom soup base (菌菇火锅汤底) Ingredients: 25g Enokitake mushroom 金针菇 25g Shitake mushroom 冬菇 25g Pholiota nameko 滑子菇 2 Slices of Ginger 生姜 1.4kg Pork bones (try to pick the bones with more meat on them) 猪骨头 Spring onion as desired 葱 A pinch of salt 盐 Directions: Soak the pork bones in cold water for at least 1 hour to get rid of any excess grime and blood and drain the water. Place the bones in a large pot and add enough water to cover the bones, then boil for around 10 minutes before draining away all the water. Rinse the bones under cold water. In a large clean pot, place the pork bones, the mushroom and ginger slices and add about 7 cups of water. Leave it to simmer under medium-low heat for 1 hour and 30 minutes Towards the end add a pinch of salt and garnish with spring onions as desired. This article is written by Physician Julie (Oriental Remedies Group, Singapore), a registered TCM physician certified by the Traditional Chinese Medicine Practitioners Board (TCMPB). Julie Low Lead Physician VIEW QUALIFICATIONS Physician Low graduated from the double degree programme of Biomedical Sciences and Traditional Chinese Medicine at NTU in 2014 and was awarded with the Chinese Government Scholarship for outstanding academic achievements during her time in Beijing. She has been in active practice since graduation, treating patients with various ailments such as pain management, gastrointestinal issues, holistic weight loss management, etc. Through her years of practice, she has developed strong interest in paediatric care. As a mother herself, she understands the anxiety of a parent and
