Edward Waller Acupuncture, Braintree (2025)

27/11/2023

Seasonal Balance: Harmony through Change

As temperatures fall we approach the transition from autumn to winter. In Chinese medicine (as in traditional European folk medicine) these changes in nature guide changes in diet and behaviours to reflect the season and maintain optimum health. Mirroring trees dropping leaves to be reabsorbed to the earth fuelling future growth, our energy is turned inward and is grounded – focusing on rest and recovery prior to the exuberance of spring.

Optimal foods are seasonal, hearty and nourishing, including

Root Vegetables: Sweet potatoes, carrots, and beets promote grounding energy.
Squash and Pumpkins: Rich in nutrients and comforting.
Warm Spices: Use cinnamon, ginger, and nutmeg to add warmth and boost circulation.

While I always advocate frequent and regular exercise, due to winter being a time of rest and restoration it is appropriate to reduce intensity sometimes, especially if usual activity is always vigorous.

Try taking walks and notice how as we change to winter, nature seems much quieter or stiller than other seasons. There is plenty going on but it is often hidden or at depth (I’ll post more about winter and the water element in future). It’s a perfect time to reflect on our own hidden depths and connect with the stillness within.

Seasonal care

Keep moving but with some sessions of lower intensity – try tai chi, yoga or brisk walks.
Rest more, especially if you feel tired or your immunity is low.
Breath mindfully as it’s a perfect time of year to make space for your own recovery.

Traditionally many people seek treatment at times of seasonal change to stay balanced and optimised for the coming months.

24/11/2023

Feeling lethargic? Practical Tips for Managing Dampness

My previous post was on the symptoms and some causes of dampness. External causes include damp weather and humidity. Thank you UK with your “humid, temperate, oceanic climate” – note two of the three adjectives that describe our climate promote dampness. Internal causes often relate to diet and digestion. Our rushed eating habits, declining quality of food and increased consumption of processed food with all types of additives mean internally generated damp is increasingly common.

Eating habits to prevent dampness

Chew fully
Avoid over-eating
Eat at regular times
Enjoy your food but refrain from reading, watching TV and especially working while consuming
Allow time to digest – especially prior to exercise or intense concentration

Generally - refined carbohydrates, excess sugar, greasy and deep fried foods, foods with high yeast content (especially modern yeast cultures), excessive quantities of raw foods should all be avoided if you have symptoms of dampness, as these all cause dampness.

Foods to enjoy

Lettuce, celery
Turnip, pumpkin
Aduki bean, kidney bean
Rye, barley, brown rice, oats (as whole grains)
Mackerel, shell fish
Garlic, oregano, parsley, white pepper, black pepper

Foods to limit

Dairy products
Eggs
Soy products
Meat
Rich foods
Bananas, pineapple
Chilled food (enzymes in the stomach aid digestion optimally at body temperature)

Remembering that damp slows down physiological processes and is relatively yin in nature, it is another condition that benefits from exercise.

20/11/2023

Balancing the Body: Navigating Damp

In Chinese medicine, dampness in the body needs to be regulated and kept in equilibrium. A small amount of damp is healthy as it provides the foundation for mucus in appropriate locations. Damp can easily become too prevalent and this is either due to internally generated damp, or an external cause of damp.

Damp is yin in nature so tends to slow down physiological processes, so excess damp often results in feelings of lethargy and heaviness.

Signs of excess damp

Symptoms include lethargy, a feeling of heaviness, fuzzy thinking, puffy skin, aching joints or limbs, swelling, water retention, distended abdomen, phlegm discharge, nodules, loose stools, discharges (sores, cysts, weeping rashes, thrush, etc). Some people feel noticeably flat on damp days.

Damp is often stored in the metal element so before systemic symptoms become apparent, people tend to cough phlegm when the lungs are involved, or experience diarrhoea, passing sticky stools or undigested food when the large intestine is involved.

Causes

Internal causes can include:

Suboptimal digestion
Poor diet
Antibiotics
Excessive worry
Poor sleep
Stress

External dampness can be due to:

Damp weather
Wearing wet clothes
High humidity

Acupuncture point Lung 5 (in the elbow crease) is sometimes selected to clear damp from the lungs. Interestingly in its role of clearing damp it has historically been and continues to be used for urine retention, diarrhoea, oedema, pneumonia, pleurisy – all conditions with an aspect of excess damp.

17/11/2023

Colder weather: Strengthen your immunity with 5 easy actions

As temperatures drop it is a good idea to fortify your immune system. To do this naturally try

Warming Teas: the comforting embrace of herbal teas like ginger, echinacea, and elderberry not only warm you up but also provide a boost to your immune defences.

Nutrition: Incorporate immune-boosting foods into your diet. Berries (antioxidants), leafy greens (a range of vitamins and minerals), vegetables (carrots, sweet potato, bell pepper for beta-carotene and vitamin C), garlic (allicin), and nourishing soups. A well-balanced and varied diet lays a solid foundation for a resilient immune system.

Outdoors: Fresh air and mild to moderate exercise can promote immunity. It will do wonders for your mood too.

Vitamin D supplementation: Covered in detail in a previous post but essential September to April.

Prioritize Rest: Ensure you get sufficient sleep and practice relaxation techniques. Quality rest is a cornerstone of a strong immune system.

13/11/2023

Lung Energy and Immunity

Continuing the theme of autumn and the lungs, Lung Qi is considered the first line of defence against external adverse influences on the body.. It governs the dispersion and descent of Wei Qi, the body's protective energy. Think of Wei Qi as your shield against external pathogens, working to fend off threats and keep you well. The lungs play a vital role in nourishing Wei Qi. When the lungs are in harmony Wei Qi circulates smoothly, creating a resilient barrier against environmental influences.

There are also acupuncture points that are not tied to lung energy that have been researched with regards to improved immunity. Stomach 36 (a point located on the lower leg not the torso) increases production of white blood cells and has an anti-inflammatory effect. Other points have undergone promising initial research under western medical parameters and have been successfully used empirically for hundreds of years. Combining a unique selection of acupuncture points at eash visit means treatment can be tailored to each individual.

13/11/2023

Between 12 and 3 this Thursday afternoon, Sinem is holding a drop in clinic.

👉This is a NOT TO BE MISSED opportunity to discuss where you are now in relation to your career and where you'd like to get to!

👉This is a great opportunity to meet Sinem and make a plan to make your goals a reality.
👉Whatever you feel is holding you back, lets make it a thing of the past.

🔥This is a free event and we would love to see you there!🔥

Sinem Yildirim Coaching

11/11/2023

The spirit of autumn – whisky, gin or something more intangible?

Many people have heard of traditional acupuncturists treating people’s Qi. Qi can be complex in its manifestations and has differing stages of function, refinement, development and action. It is one of three substance-energies collectively known as the Three Treasures, the other two being Jing and Shen.

Jing is our essence, our material basis, our potential; think of inherited DNA and our growth and development along with our life-spark. Shen is our heart-spirit-mind; it is our mental (conscious and unconscious), creative and spiritual aspects. An old analogy is of a candle – the Jing is the wax and wick, the Qi is the flame and Shen is the light and heat. This analogy doesn’t give the whole picture but is a useful starting point for some understanding of the Three Treasures.

I recently posted about autumn and the metal element generally. This post will look more closely at the autumnal (metal) energy of the Shen - known as the Po. The Po is known as the corporeal soul – meaning it is the aspect of the Shen that links most closely to the physical body. It is the part of the Shen that works with the Jing from conception to organise the body (development and structure), regulate the physiological processes and is our “in the moment” experiences (impulses). It gives us agility, balance and co-ordination. To understand your Po, observe an animal such as a cat hunting, a bird flying – it is in the moment, moving with a natural balance and agility, with grace and ease – no distracting thoughts, plans or emotions. Po is similar to the psychological category of primary consciousness (where our senses govern immediate behaviour) which occurs in many animals too.

The Po is stored by the lungs, and when balanced supports our ability to stay connected to the present moment through our breath. It is why our habitual breathing patterns impact the rest of our physiology so strongly and why breath focus is so calming – concentrating on the present to reduce worry about the future (or past regret). When strong, Po is associated with assertiveness, fairness and virtuous justice. Culturally and socially it reflects where order is brought forth from chaos (structure, development, and organisation developed from customs and refined over the centuries) to enable us to interact with minimal conflict. With the creation of order comes boundaries and a healthy Po maintains appropriate boundaries – letting in only what is appropriate.

The energy of autumn is inward, (deciduous) plants allow leaves to fall to replenish future growth, energy is conserved for winter. So it is with the psychosocial aspect of the Po. Boundaries allow individuality within the community – our feelings are inward and private. The Po is affected by all emotions, but being of the metal element it is especially influenced by sadness and grief. Observe someone who struggles with grief – the shoulders are rounded, a reflection of the loss of structure from metal and a decline of the expansive lung energy. My previous post on the metal element touched on its importance in being able to let go. This links with the Po’s relationship to primary consciousness, where we hold on to what is needed to survive. A healthy Po discerns what is no longer needed in the moment and lets it go. When the Po is healthy and integrated in the present we have the ability to process grief. Impulsive reactivity is exchanged for appropriate response, the sadness passes and we can move back into the present.

The Po’s role in guiding development means it forms at the moment of conception. This explains its relationship to boundaries (our first moment of individuality), why it is housed in the lungs (a continuation of the skin, our primary physical boundary from the world) and its association with senses (especially touch – skin) which determine our perception of the present moment.

A weak Po can result in the inability to let go, becoming stuck or having inappropriate boundaries letting in and giving out too little or too much. An overbearing Po can move from structure to restriction or rigidity which brings its own tyranny to the soul, just as an overly strict state brings tyranny to the population.

So this remembrance weekend, consider the metal element. No matter your view on the tragedy of war, remember those that fought for your culture and society – imperfect though it may be – it is better than tyranny. Be present for those who have suffered loss and grieve. Act with metal qualities of fairness, discernment and individual value to counter tyranny in our own lives and in the culture that we refine.

03/11/2023

November 2nd STRESS AWARENESS DAY

Stress is the reaction a body has when changes occur, resulting in physical, emotional and intellectual responses. We are designed to experience and react to stress. This is how we adapt to new situations. Stress can be positive, keeping us alert, motivated and ready to avoid danger. Stress becomes problematic when stressors continue without relief or periods of relaxation.

WHAT HAPPENS

The autonomic nervous system regulates involuntary physiologic processes including heart rate, blood pressure, respiration, digestion, visual changes, and arousal. It is made up of the sympathetic system (the built-in stress response, known commonly as the “fight-or-flight response,”) and the parasympathetic system (which promotes regulation and recovery and is sometimes called the “rest and digest” system). When a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body. Physical, emotional and behavioural symptoms develop.

PHYSICAL SIGNS

Physically tense
Shortness of breath, or breathing from the upper lungs, or rapid breaths.
Blurred eyesight or sore eyes
Poor sleep
Fatigue
Muscle aches and headaches
Chest pains and high blood pressure
Indigestion or heartburn
Constipation or diarrhoea
Feeling sick, dizzy or fainting
Sudden weight change
Skin rashes or itches
Sweating
Changes to the menstrual cycle
Existing physical health problems getting worse
Panic attacks

EMOTIONAL SYMPTOMS

Irritable, impatient, easily wound up or angry
Over-burdened or overwhelmed
Anxious or nervous
Racing thoughts, unable to switch off
Lack of joy
Depressed
Disinterest
Loss of humour
Worried or tense
Neglected or lonely
Worsening mental health

BEHAVIOURS

Indecision
Poor concentration
Worsening memory
Overreact or snap at people
Grind your teeth or clench your jaw
Losing libido, interest in s*x, or being unable to enjoy s*x
Over or under eating
Restless, like you can't sit still
Spend or shop too much
Under or over exercise
Withdraw from people around you
Avoidance of feelings (with behaviours such as gambling, alcohol / drugs, shopping / spending)
Avoidance of people / places (that have stress triggers)

MANAGING STRESS / BUILDING RESILIENCE

Stressors vary greatly from person to person but common causes include:
Feeling under lots of pressure
Major life changes
Are worried about something over which you have no control
Overwhelming responsibilities (with insufficient resources)
Don't have enough work, activities or change in your life
Receiving abuse
Ongoing major uncertainty

Moving flat-out through life leaves no “space” or spare personal resources to deal with new stressors. Managing our wellbeing helps us overcome and recover from stress.

RELAX; meditate, yoga, mindfulness, walking, music, nature, whatever works for you.

LOOK AFTER YOUR BODY. Eat healthily, exercise (appropriately) and get enough sleep.

REFLECT on any positive actions you have achieved.

Practice GRATITUDE, acknowledging the good parts of your day or life.

FOCUS on processes (you can influence) not outcomes (that have factors outside your control)
SAY “NO” to additional responsibilities when you are too busy.

CONNECT with people who keep you calm, make you happy, provide emotional support and help you with practical things.

Seek SUPPORT if your behaviours have changed and are impacting your life.

ONE STEP FURTHER

Research shows there are barriers to resilience that are outside of peoples’ control, such as long-term health issues, poor housing, poor services, poverty, being a carer, etc. If you face these barriers it is not your fault, or your responsibility to remove them directly, but do look for additional support.

A survey by mental health foundation pre-covid and cost of living crisis (29th March - 20th April 2018) found 74% of UK adults have felt so stressed at some point over the last year they felt overwhelmed or unable to cope. The chances are you know somebody who is stressed. After self -care, look for others. No need to carry the world but if you observe the signs and symptoms in a friend or colleague grab a coffee and a 10 minute chat. To quote F. Scott Fitzgerald:

“It was only a sunny smile, and little it cost in the giving, but like morning light it scattered the night and made the day worth living.”

30/10/2023

CLOCKS CHANGE: HAS YOUR SLEEP SUFFERED?

More and more medical disciplines recognize that four pillars support good health: Activity (movement and exercise), Nutrition (healthy and varied food intake), Hydration (water is the largest component of the human body), and Sleep (rest, repair and recuperation). Advice for optimizing sleep includes going to bed and rising each morning at the same time. When the clocks change everybody experiences a jolt in their circadian rhythms (which govern alertness, body temperature, appetite, even cellular behaviour) and their physiology. Some people may not notice this and others are more affected by it.

Poor sleep can be both a symptom and a result of other health issues and is important to resolve for improving health (rest, repair, recuperation).

IMPROVING YOUR SLEEP

Established tips for improving sleep include:
• Keep a consistent sleep schedule. Get up at the same time every day, including weekends .
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep.
• Establish a relaxing routine prior to bedtime.
• Use your bed only for sleep and s*xual activity.
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry eat a light, healthy snack.
• Exercise regularly (not vigorously if late) and maintain a healthy diet.
• Avoid consuming caffeine in the afternoon or evening.
• Avoid consuming alcohol before bedtime.
• Reduce your fluid intake before bedtime.
When your mind is restless rather than your body, prioritise mindfulness and meditation prior to sleep. This can be difficult when experiencing anxiety, stress and worry but can be alleviated with talking, or appropriate treatment. Stress, worry, and anxiety are among the most common primary or secondary complaints of patients visiting me for treatment. Happily we usually see improvements very rapidly coupled with better sleep.

RESEARCH
If you have tried the advice above and still struggle with sleep in 2021 a systematic review of clinical trials found that acupuncture was more effective than medication for treating insomnia, after just 3 weeks of acupuncture treatment. In my experience improvement is often seen from the first treatment.

27/10/2023

CLOCKS CHANGE AND VITAMIN D

Vitamin D has a huge impact on the body. It helps regulate the body’s use of calcium and phosphate which are essential for maintaining bone health, strong teeth and healthy functioning muscles (including cardiac muscle). It is also used in the nervous and immune systems, regulating insulin levels, and energy production at a cellular level. It is linked with low moods and can be a contributing factor in depression.
SYMPTOMS OF DEFICIENCY
There is no single standout symptom of vitamin D deficiency because it impacts so many anatomical functions. However if symptoms do appear they usually present as one or several of the following:
• Fatigue / tiredness low energy
• Pain (bone, joint or muscle)
• More frequent illness / infection
• Hair loss
• Feelings of depression
• Anxiety
• Irritability
• Weight gain
• Slow wound healing
DIET AND SUNSHINE
Historically most of our requirement for vitamin D has been met from sun exposure, with additional requirements (winter months) from food sources. Guidance to limit sun exposure, higher sun protection products in use, and longer hours worked by many people indoors means adequate vitamin D from sunlight is less common. Foodstuffs that contain Vitamin D include
• oily fish – such as salmon, sardines, herring and mackerel
• red meat
• liver
• egg yolks

Intensively farmed agricultural food sources have led to a decline in nutrients and now many of these sources of food may not pick up the deficit.

SUPPLEMENTATION

Those who know me well know that I advocate for proactive behaviours towards good health; involving getting active outside and eating a healthy, varied diet. I prefer the bioavailability of nutrients from food form rather than supplementation. When there is pronounced deficiency, supplementation has its role.

CLOCKS CHANGE

Vitamin D is stored in the body for up to two months. If you get outside regularly with appropriate sun exposure then you will have been producing adequate Vitamin D for the months early April to the end of September (mid April to mid September in northern UK). The angle of the sun to the UK means that even on bright, clear days outside this time period we do not produce Vitamin D from daylight. So if the clocks change backwards in September and you are not supplementing Vitamin D, use it as a reminder to start as bodily stores will be depleting.

HOW MUCH TO SUPPLEMENT

Difficult to answer. Everybody is starting from a different base level of stored vitamin D and is eating different meals. The advice from nutritionists is varied. The UK department of health and social care advises adults to supplement 10 micrograms a day during October to March. Different countries on similar latitudes give huge variations on national guidance. Vitamin D is problematic at very high levels, but is thought to be safe with daily amounts at up to about 100 micrograms (4000IU). Some healthcare providers prescribe above this limit for short-term resolution of severe deficiencies. If you have more than one of the symptoms mentioned, or one of the symptoms persisting with no known cause it is worth considering a blood test.

23/10/2023

October – Pituitary Awareness Month

The pituitary is a small, pea-sized gland found at the base of your brain. It is linked to the hypothalamus, the part of the brain that controls homeostasis (self-regulation) of the nervous and endocrine systems. The pituitary gland is an essential part of your endocrine system. It makes many different hormones. Some of these hormones have a direct effect on your body; others control the actions of other glands. For this reason it is known as the “master gland”.

Hormones

For brevity I won’t list all the hormones the pituitary gland makes, or stimulates other glands to make, but I will summarize some of the functions: Stress response, growth, development, male and female reproductive health and hormones, thyroid function, blood pressure, emotional bonding (oxytocin), pregnancy, lactation

Symptoms of pituitary gland problems

Vision problems (loss of peripheral vision), headaches, hormonal imbalances could be caused by benign tumour putting pressure on the pituitary and surrounding brain tissue.
Due to the many different hormones relating to the pituitary other symptoms can be varied but blood tests can pinpoint an issue. Consider tests in the following situations:
Lack of or excess growth in children.
Male and female infertility.
Irregular periods.
Unexplained weight gain or weight loss.
Depression and/or anxiety.

If you experience new and persistent symptoms speak to your primary health care provider.

Pituitary Health

Head injuries can damage the pituitary gland. Be aware of changes following head trauma, especially post concussive stage.
Foods – as with many bodily functions, refined carbohydrates and hydrogenated (and partially hydrogenated) fats and oils play havoc with the pituitary gland.
Minerals beneficial to pituitary function include manganese, magnesium, and iodine and also vitamin E.

Acupuncture

Previously I have mentioned that one of the systems that acupuncture uses to promote good health is through the neuroendocrine system. Brain-scans and MRI imaging of people undergoing acupuncture treatment shows significant increases in activity of the hypothalamus during treatment – improving homeostasis and enhancing the communication to the endocrine system. This is one reason many people come for acupuncture “to feel better” even with no major health complaint, and why acupuncture can have such a benefit to a wide range of health issues for others.

20/10/2023

Autumn – A time to assess and let go

Some roots of acupuncture are derived from the ancient Chinese philosophical view of mankind being a microcosm of the earth and the universe. This can be seen in the Five Element approach to health. Each element has a body structure, organs, emotions, personal characteristics, a flavour, colour and a season that links with it. We all contain the five elements but each individual has them in differing proportions. Each element brings strengths and challenges to life.

Autumn is the time of the metal element. The outward growth of spring is followed by the radiating warmth of summer. To prevent our energy from scattering or depleting summer is followed by harvest time where energy is grounded and we look to nourish ourselves physically and emotionally. Autumn is where our energy then turns inward to conserve for the stillness of winter. In conserving our energy it is useful to let go of those things that no longer serve us. Carrying past traumas, obsolete views and unhelpful physical and mental attitudes are not helpful to generating recuperative restorative energy.

CHARACTERISTICS

People who are strong in the metal element tend to love structure and rules (they make good accountants and lawyers) and typically are methodical, organized, precise, disciplined and honourable. They often exhibit inner strength. When metal becomes overbearing it becomes apparent in dogmatic, overly critical, hypocritical or controlling behaviours. Due to the analytic characteristics of metal, autumn is the ideal time to reflect on what is helpful to us and what we can release.

BODY

The metal element governs the skin, lungs and large intestine which reflect its role in letting go of the unnecessary. Sweat detoxifies, lungs exhale carbon dioxide (a healthy breath has a passive, relaxed inhale and more muscular exertion on exhale), and after most nutrients have been absorbed further up the digestive tract the main function of the large intestine is to expel waste. So in addition to the analytical side of autumn we can use the extra energy of these organs to let go of old unhelpful energies.

ENERGIES AND EMOTION

Autumn is when the closing of the year initiates. An imbalance in the metal element can be reflected in difficulty finishing tasks or being stuck. The emotion of metal is grief, which when experienced healthily is ultimately the letting go of a previous relationship (release rather than regret) and accepting change. Metal is followed by the water element which is fluid, when we fail to let go we become rigid and stuck, unable to move on.

ACTIONS

So if you are strong in the metal element use this time of year to assess your inspirations and aspirations (interestingly both words from the Latin spirare - to breathe) and plan accordingly.

SUPPORT

The colour of metal is white and the flavour is pungent. If you feel your metal element needs some support mushrooms, pears, cauliflower, radish, almonds, etc are examples of white foods that nourish the metal element (pears are particularly useful with a dry cough or skin). Onions, garlic and ginger are useful pungent foods.

If you struggle with respiratory conditions, skin complaints, or lower digestive tract issues physically or you feel emotionally stuck then now is the perfect time to seek treatment from a traditional Chinese medical perspective.

Edward Waller Acupuncture

27/11/2023

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