A migraine headache is defined is a severe, pulsating, one-sided headache, lasting from 4 to 72 hours and which is aggravated by routine physical activity.  Migraines are often accompanied by nausea, vomiting and/or sensitivity to light and sound.  In addition, visual disturbances (auras) lasting from 4 to 60 minutes, may occur either before or during a migraine headache.

One of the best alternative therapies for a migraine headache is acupuncture combined with the ancient practice or “cupping”.  Cups are round vessels, 1″ to 3″ in diameter, which are applied to the body with vacuum suction.  The vacuum is created either by means of heating the air inside the cup or by a mechanical pump.  The result is that the cup sticks to the body and creates a local area of low pressure, which causes the blood to gather under the cup near the surface of the body.  The result is an immediate improvement of circulation.  In particular, cupping helps to regulate the tension in the arteries…helping to relax overly tense arteries and tighten those that are too lax.  Cupping certain areas on the back can produce this regulating effect throughout the entire body.

There are several different types of migraine headaches. One type in particular comes on a regular basis and can be predicted with accuracy. For example, they might come only once every three months or as often as once a week. If you suffer from this kind of headache that comes with a predictable regularity, there is a high probability that you would benefit from a specific diet therapy for migraine headaches. In particular, there are certain foods that can act as a migraine trigger. The most common problem foods are:

- tannins in tea, red wine and apple cider
- chocolate
- aged cheese
- other dairy products
- nuts, especially peanuts
- poultry, including eggs
- caffeine in coffee, tea and cola drinks
- sulfites in processed meats and seafood
- beef
- wheat
- yeast from yeasted bread, beer, wine, etc.
- food additives such as MSG, artificial sweeteners (especially those containing Aspartame) and food colorings
- heavily processed or packaged foods
- citrus fruit, including pineapple and mango

If you suffer from headaches that occur with predictable regularity, I recommend the following dietary regiment.

Beginning 3 days before your headache is expected, follow a strict diet of brown rice, mung dal (thick split mung bean soup), steamed vegetables, sea salt and olive oil. During this time, no other spices, foods or supplements  should be consumed except pure, room temperature water.

My clients who follow this regiment find in many cases that the headache does not come at all. Or, the headache still may come with normal regularity, but is much less severe and shorter in duration than before.

This diet will not only reduce the frequency and severity of your headaches, but it’s very cleansing while at the same time, nutritious and satisfying. Remember, you are only on this diet for three days before the expected headache and during the normal headache duration. If no headache comes, remain on the diet for the duration of a typical headache. For example, if you typically get a headache every three weeks and it lasts foe 2 days, you should begin this diet three days before the expected headache and remain on it for 5 days. Follow this regiment every three weeks.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Tea is by far the most widely consumed beverage in the world and is enjoyed by people in every country. Regardless of the variety, all tea is an infusion made from the leaves of Camellia Sinensis.

Green teas are subject to a variety of processing methods, which may include steaming, pan roasting and rolling. Black and Oolong teas are further processed through fermentation. By contrast, the term “white tea” refers to tea leaves in their raw, natural state. After picking, the leaves are simply arranged and allowed to dry, without processing. White and green teas both contain antioxidants and other valuable nutrients, some of which are diminished during the fermentation process involved in making black teas.

Another important nutrient in tea, particularly in green and white tea, is L-theanine, an amino acid which produces a feeling of calmness together with increased mental clarity and alertness. Theanine content is highest in young, tender leaves and diminishes as the tea leaves mature.

Most people who make green or white tea for the first time, mistakenly use boiling water. But high temperature (above 176 degrees, 80 C) brings out more of the tannins and caffeine which produce a bitter taste and diminish the calming effect of Theanine. So, the secret of getting the health benefits of green or white tea, along with a sweeter taste and a calm mood, is to brew your tea with cooler water, ideally between 150 and 170 degrees. (For detailed instructions for proper brewing, see article titled, The Healthy ‘High” of Green and White Tea)

Here are a few of the reasons why green and white tea are valuable for your health.

Antioxidants – The antioxidants in green and white tea are 100 times more effective than vitamin C and 25 times more than vitamin E. This helps to protect cells from damage linked to cancer, as well as aging.

Heart Health – Green and white tea reduce the risk of heart disease and stroke by helping to lower cholesterol and blood pressure. They also improve the ratio of good vs. bad cholesterol. And if a heart attack does occur, drinking green or white tea will help speed the recovery and repair of heart cells.

Weight Loss – Green tea promotes weight loss. Four cups a day can help you burn 70 to 150 extra calories per day. That’s 7 to 15 pounds in a year. If you are on a healthy diet, exercise regularly and drink green tea, it’s unlikely you’ll be overweight.

Joint Health – Green tea has a beneficial effect on several types of arthritis by helping to block the enzyme that destroys cartilage.

Bone Health – Because of their high fluoride content, green and white teas help to maintain bone density.

Glucose Metabolism – Green and white tea help reduce diabetes by improving lipid and glucose metabolisms. Also, polyphenols and polysaccharides in tea help to lower blood sugar levels.

Brain Function – Green and white tea help to boost memory and slow the decline of acetylcholine in the brain, which is a contributing factor in Alzheimer’s. In addition, the antioxidants and the L-theanine  in green and white tea can prevent cell damage in the brain and increase dopamine production. Both of these factors can protect against Parkinson’s disease, or help to reduce symptoms for those who have it.

Immune Function – The polyphenols and flavenoids in green and white tea help boost the immune system and increasing resistance to viruses and infections. Likewise, the EGCG (Epigallocatechin Gallate) found in tea reduce allergies. From this perspective, green and white tea help to balance both overactive and under-active immune systems. In addition, scientists in Japan have found that EGCG in green and white tea can stop HIV from binding to healthy immune cells.

Lung Health – The theophylline in green tea relaxes the muscles which support the bronchial tubes, reducing the severity of asthma.

Oral Health – Green and white tea reduce bacteria in the mouth, which contribute to many dental diseases as well as bad breath.

Mental Health – L-theanine, an amino acid in green and white tea, produces a calming effect which can significantly reduce stress and anxiety.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Below is an excerpt from an article by  Bruce Berkowsky, N.M.D., M.H., H.M.C.  To read the entire article, go to: http://www.naturalhealthscience.com/blog/natural-health-science/the-morning-cool-water-g-i-tract-reviver/

Introduction

Due to modern man’s propensity for eating highly challenging foods in improper combination—many times while under a great deal of emotional stress—the human gastrointestinal tract is most often the primary site of physical derangement. Constipation, colitis, diverticulitis, stomach and intestinal ulcers, chronic indigestion, gastric reflux, food sensitivities and related disturbances are so common that they now threaten to gain acceptance as a normal and inevitable occurrence of adult life.

Debilitated gastrointestinal function is one of the most important predisposing factors in mental and physical deterioration, and the subsequent development of chronic disease.  If we are to regain or maintain vigorous health, it is essential that the workings and environment of the digestive canal and its associated organs be maintained or restored to optimal efficiency.

Drinking Cool Water Upon Rising
One of the simplest yet most effective ways to contribute significantly to the process of cleansing and repairing the gastrointestinal tract is the daily drinking of 3 cups of cool, pure water on an empty stomach each morning upon arising.

Cool does not mean cold water and certainly not ice water. Excessively cold or ice water shocks and suspends stomach activity whereas moderately cool water (usually room-temperature water is sufficiently cool) stimulates and promotes it.  The cool water should be taken at a slow-to-moderate pace over the course of about 5 to 10 minutes, and not administered in one continuous chain of swallows.

Why Cool Water Is Superior To Warm Water Upon Arising
Why not warm water upon arising?  Warm water drunk freely upon arising will, like cool water, dilute the acid residues that result from the fermentation of foods in the stomach, diffuse bacteria from the stomach lining and produce a mild osmotic draining of the blood vessels of the stomach.

However, warm water does not exert a stimulating effect upon the muscular activity, nor the mucous membranes (i.e., the lining) of the stomach.  Therefore, if water is taken first thing in the morning as a therapeutic measure, it should always be accompanied by a vigorous self-massage of the abdominal organs to secure the stimulation that warm water fails to supply. But let’s face it: in this modern, fast-paced era, no one will usually take the time to do that.

Due to its lack of stimulating power to the muscular layers of the digestive canal, the tonic, or strengthening, effect of warm water is far inferior to that of cool water. Warm water relaxes the muscles of the stomach, and in some cases can produce nausea, especially if the effect of quantity is added to that of temperature.  Lukewarm water excites upward peristalsis of the intestines, which is why it is often used as an emetic (inducing vomiting). These days one of the primary digestive complaints that adults report is gastro-esophageal reflux disorder (GERD), which is clearly a manifestation of a tendency toward reverse peristalsis.

The concentrated introduction of 3 cups (24 oz.) of cool water into the stomach upon arising is directly stimulating to the nerves found within the stomach lining. Not only is the activity of the stomach muscles incited, but, as a reflex reaction, the body, seeking to distribute this cool fluid over a greater area so as to moderate sudden stimulation, will rapidly expel it into the small intestine, thus effecting a cleansing of the stomach.

Also, in reaction to the perception of coolness, the body rushes warming blood to the stomach’s mucosal lining, which then becomes suffused with blood, resulting in dilation of its pores. Similar to stimulating perspiration in order to achieve a thorough cleansing of the skin and its blood supply, the drawing of blood to the stomach’s mucous membrane (and the subsequent dilation of its pores) affords increased opportunity for sanitizing the stomach of the food residues and microorganisms that encourage gastrointestinal derangement and the development of disease.

Laxative Effect Of The Morning Cool-Water G.I. Tract Reviver
Cool, pure water taken on an empty stomach upon arising exerts a mild laxative action.  Water taken at this time can move relatively unimpeded (due to absence of a large mass of semi-digested food) all the way to the descending colon (i.e., left side of the colon; the rectum is the lowest portion of the descending colon) and, through its presence there, stimulate colon activity.

Be sure to delay eating after drinking the cool water. Ideally, you should allow 45 minutes to an hour for the water to do its work. If food is ingested before the water leaves the stomach and makes its way down through the intestines, much of the therapeutic effect of this procedure won’t have time or the proper conditions to develop.  On the other hand, if the cool water is not obstructed by the soon introduction of food and the subsequent firing up of the digestive processes, it can freely course through the entire digestive canal, not only cleansing the stomach and intestines, but also exerting a soothing anti-inflammatory effect upon the gastrointestinal lining.

Note: In the interest of time, one could have ready a container of cool (room-temperature) water at the bedside, and drink it upon awakening.

A Simple Way To Begin Healing The G.I. Tract
One of the most basic and efficient measures for helping to ameliorate chronic constipation and inflammation of the stomach and intestines is this simple Morning Cool-Water G.I. Tract Reviver. This invaluable technique may also prove of good service in cases of chronic indigestion due to atony (lack of tone and strength) of the muscles of the stomach and intestines. Cool water stimulates and tones the muscles, nerves and blood vessels of the entire digestive canal.

For those who are not troubled by any noticeable digestive problem or constipation (2 to 3 easy, full bowel movements per day is the goal), the Morning Cool-Water G.I. Tract Reviver is still an important permanent feature of the health-conscious individual’s morning routine since its cleansing, soothing and strengthening effects can help to maintain optimal functioning of the digestive system over the long term.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Most modern diseases of the industrialized world are related to diets which include too many unhealthy fats (from meat, dairy products and heavily processed fats, like margarine and hydrogenated oils) and not enough of the healthy fats (Omega-3 oils from seeds and fish).  “Omega-3″ is a chemical nickname for a group of fatty acids which include Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  These nutritional fats are remarkable for the wide range of benefits they bestow to the body.  To name just a few, they help to thin the blood, clean the arteries, lower blood pressure, reduce inflammation, prevent heart attack and stroke, improve circulation, regulate the immune system, improve eyesight and nourish the brain.

DHA is a major building block of brain tissue.  Studies show that DHA is particularly important in early brain development and learning ability.  For this reason, it is especially important that pregnant mothers and children maintain adequate levels of DHA in their diet.  In Great Britain and Europe, the use of Omega-3 supplementation is starting to replace conventional anti-depressant therapy for mild to moderate depression and ADHD.

On another level, inflammation in the body is a subtle but insidious killer. Inflammation in the G.I. tract can impair digestion and nutritional absorption.  Inflammation in the nervous system can lead to MS and in the brain, can lead to Alzheimer’s disease. Inflammation in the arteries is a major factor leading to heart disease and stroke.  Inflammation in the lungs or bronchial tubes can result in asthma.  Inflammation in the skin shows up as eczema, psoriasis, hives or acne.  Over the course of time, the damage from inflammation is perhaps the single greatest health risk that we face.  By increasing our intake of ALA and EPA and reducing the unhealthy fats, we can dramatically reduce inflammation  in the body.

Researchers have also found that Omega-3 oils assist the body’s immune system in a number of different ways.  In cancer patients, these nutrients actually help to strengthen the healthy cells and destroy cancer cells.  Omega-3′s are also important in the area of auto-immune disorders.  They seem to have a regulating effect on the immune system by boosting immune function where it is needed and reducing inflammation in the healthy tissues.

One of the primary causes of heart disease and stroke is atherosclerosis; a degenerative disease in which the arteries become brittle, clogged with plaque and subject to inflammation.  It has been demonstrated that a diet rich in Omega-3 oils (along with other dietary and lifestyle changes) can reverse this process and help restore normal arterial blood flow.

The most concentrated sources of EPA and DHA are cold water fin fish.  An ideal diet would include 7 or more servings of fresh fish every week.  However, these days, due to pollution in the oceans and inland waters, it is not a good idea to eat that much fish.  For this reason, a good quality fish oil supplement is the best approach.  I recommend Nordic Naturals available at www.nordicnaturals.com or 1-800-662-2544. Their products are manufactured under the highest standards of purity and freshness.  And the taste is mild and very pleasant.

* Caution: If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before taking fish or flax seed oil supplements.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Coconut oil has been very misunderstood over the last four decades.  Although early studies concluded that all saturated fats are harmful, we now know that all saturated fats are not the same.

Most experts now agree that the real culprits of dietary oils are polyunsaturated oils, trans fats and hydrogenated vegetable oils, such as margarine, shortening or other highly processed oils found in cookies, candies, baked goods, boxed to bake items, canned foods and most restaurant foods.  These oils are easily oxidized within the body, thus creating a toxic residue which contributes to many degenerative diseases, including heart disease, diabetes, senility and dementia, obesity, hypertension, stroke, depression, hypoglycemia, thyroid disorders and cancer.  In contrast, natural virgin coconut oil is easily digested and does not undergo significant oxidation, even if left at room temperature for a year or longer

In two separate studies on traditional tropical populations, researchers concluded there is no evidence that saturated fat from coconut oil has a harmful effect on these populations. Below are some other reasons why coconut oil should be considered as a healthy alternative when it comes to dietary oils.

Unsaturated fats from seed oils are predominately made of long chain triglycerides. During the process of digestion, they must be broken down into shorter pieces in order to be used in the body.  This conversion is accomplished with the help of bile salts produced in the liver and stored in the gallbladder.  In contrast, coconut oil is more easily absorbed through the small intestines without the need of bile from the liver. People without gallbladders or who cannot digest fats (like those with cystic fibrosis) can usually enjoy coconut oil without difficulty.

Most seed oils will oxidize easily and actually become toxic when they are exposed to high temperatures.  In contrast, coconut oil resists oxidation, even at high temperatures.  From this perspective, coconut oil is one of the best choices for cooking.

The medium chain triglycerides (MCT’s) in coconut oil are metabolized very efficiently in the body and burned as fuel rather than stored as fat. By adding coconut oil to their diets, people often discover they have more energy than before.

Many people in the US are diabetic or have some degree of insulin resistance. Even though they are eating, they are not getting optimum energy from their food.  Coconut oil is not dependent on insulin and burns very efficiently as a high quality fuel in the body.  Recent studies show that MCT’s are linked to improved insulin sensitivity and researchers are studying the possible benefits of coconut oil for diabetics.

Lauric acid, which makes up about 50% of the fatty acids in coconut oil, will dissolve the lipid envelope that protects many pathogenic bacteria, viruses, yeast and parasites. Lauric acid is the major fat in human breast milk which helps nursing infants fight off these pathogens.  Using coconut oil as the dietary staple can help the body resist a wide range of viral diseases, including yearly ‘flu’ and measles.

Coconut oil is also known to have strong anti-inflammatory properties and has long been used in Ayurvedic medicine for inflammation in the G.I. tract and on the skin.  As a moisturizer, coconut oil produce a slightly acidic pH, ideal for keeping the skin healthy and free from pathogens and inflammatory conditions.

In her book, titled Know Your Fats, lipid scientist Dr. Mary G. Enig, states, “Recently published research has shown that natural coconut oil in the diet leads to normalization of body lipids, protects against alcohol damage to the liver and improves the immune system’s anti-inflammatory response.”

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

It is estimated that over 70% of people over the age of 50 have hemorrhoids, which are swollen or inflamed vascular structures in the rectum and anus. Internal hemorrhoids are usually painless but can cause some rectal obstruction and may bleed. External hemorrhoids can protrude outside the anus and are usually painful. As an acupuncturist in Portland, I see a lot of cases of hemorrhoids. Acupuncture and moxibustion can provide relief. But the best treatment for the long term includes home treatment, which includes the following:

1) Increase fiber in the diet. Soluble fiber is best, in the form of psyllium seed husks. There are a number of excellent psyllium products on the market or simply buy bulk psyllium seed husks from any natural food store.Begin with 1/2 teaspoon mixed in a glass of water and follow with an additional glass of water. Over several weeks, gradually increase to one teaspoon twice or three times a day, as needed for comfortable daily bowel movements.

2) Between meals, drink plenty of pure, warm or room temperature water on an empty stomach. As a general guideline, divide your weight in pounds by 2. The result of this equation is the number of ounces of water you need to drink every day. The best times to drink are upon rising in the morning and between 3:00 and 5:00 in the afternoon. Juice, green and herbal teas can be included in this amount.

3) Take the Ayurvedic herb Triphala – 2 capsules with a glass of warm water about 2 hours after your evening meal or an hour before breakfast in the morning.

4) Sacrum rubs -  Rub up and down along side of the sacrum region, applying pressure when rubbing so that hands remain in contact with the skin, but do not cause pain. Rub up and down about two hundred times until the skin feels hot. Do this before bed at night.

5) The best topical ointment for hemorrhoids (and the least expensive) is ordinary zinc oxide ointment (at least 25% zinc oxide) available at any drug store, usually in the baby or diaper supplies.

If these recommendations do not help to clear up hemorrhoids within 3 to 4 weeks, you should see a naturopathic doctor who can treat your hemorrhoids with direct current procedure known as the Keesey Technique. This is a painless procedure that permanently removes internal hemorrhoids. External hemorrhoids that do not heal on their own should be surgically removed by means of a minimally invasive procedure that is relatively painless and with a very short recovery period. In Portland, see Dr. Brett Hubbard, N.D. for either of these procedures.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an acupuncture practitioner in Portland, I see a lot of clients with Irritable Bowel Syndrome, or IBS, which is  a functional bowel disorder characterized by abdominal pain, discomfort, bloating, gas, with alternating diarrhea and constipation, in the absence of any detectable cause. As a general rule, gastro-intestinal disorders respond well to acupuncture and moxibustion treatments. In addition, I advise my clients follow specific dietary guidelines:

1) General Dietary Guidelines

-    Eat only when you are genuinely hungry.  This is when your digestive fire is at its peak.

-    Eat slowly and chew your food well. This simple rule will greatly enhance your digestive ability.

-    Stop eating before you are completely full. There is a 15-minute lag between the time we eat something and the time the brain registers the sensation of fullness.

-    During meals, limit fluids to 4 to 6 ounces or warm or room temperature liquid.  Avoid iced drinks. During a meal, too much water, and cold water in particular, will impair the body’s digestive ability.

-    Favor cooked vegetables over cold or raw vegetables. With rare exception, it’s difficult for the body to completely digest raw vegetables.  The result is that undigested food passes into the colon where it creates toxins which further impair the digestion.

-    Between meals, drink plenty of pure, warm or room temperature water on an empty stomach. As a general guideline, divide your weight in pounds by 2. The result of this equation is the number of ounces of water you need to drink every day.  Juice, green and herbal teas can be included in this amount.

-    Certain foods are very concentrated and must be used with caution in order to avoid creating an imbalance in the body. Meat, fats, egg yokes, sugar, salt, honey and molasses, are all extremely concentrated and should be taken in small quantities as a compliment to the meal, and not as a main course.

-    Certain foods are so extreme in their nature that eating even a small portion can aggravate an imbalance for many people. Candies (and especially chocolate), soft drinks, desserts, ice cream and frozen yogurt are examples of foods that are extremely damp or cold in nature. Alcohol, coffee, fried foods, broiled foods or foods that are greasy, hot or spicy are examples of foods that are extremely hot in nature. Carbonated beverages create imbalance due to excessive air quality. Try to eliminate these foods from your diet or at least limit them to small portions once or twice a week.

-    Some foods are toxic due to over cooking, over processing, age or chemical contamination. For example, burned meats or oils are toxic due to the chemical changes that occur when fats are exposed to high temperature. Likewise, fast foods, highly processed foods (such as margarine or processed meats) or spoiled foods should be avoided for the same reason. The artificial sweeteners Nutra-Sweet, Canderel and Amino-Sweet contain the chemical Aspartame which is a neurotoxin. Likewise, foods that contain MSG are toxic for many people. Finally, foods that contain high fructose corn syrup are linked to diabetes and obesity.

2) Take the amino acid L-Glutamine – 1000 mg on an empty stomach upon rising.

3) Certain pro-biotics have proven to dramatically reduce IBS symptoms. Unfortunately, the pro-biotic industry is focused almost exclusively on various strains of acidophilus, which do little to alleviate IBS. However, certain bifidobacteria are very helpful.  My suggestion is to drink one cup of organic, unsweetened, goat milk kefir, every morning on an empty stomach, about 30 minutes before eating. Alternatively, bifidobacteria supplements can be obtained in powder or capsule form Natren under the brand names Life Start and Bifido Factor. Go to: www.natren.com

4) It’s best to avoid coffee, chocolate, raw vegetables, nuts and seeds (unless ground) and carbonated beverages.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

As an acupuncturist and shiatsu provider, my clients often ask me for recommendations regarding herbs and supplements. Of course, any specific recommendation in this regard must be tailored to each individual based on his or her own body type, age, health condition and specific areas of imbalance. Nevertheless, there are a number of herbs and supplements which have wide application and can be recommended for most people. Here are my “most frequently recommended” herbs and supplements.

-    Multiple Vitamin – A good quality multiple vitamin providing 100% of the RDA for all vitamins and some of the more basic minerals. Many multi-vitamins recommend large doses, often as much as 10 times the 100% RDA. In my opinion, this is a complete waste of money. The body uses vitamins in minute amounts and taking more is not helpful. There are a few exceptions to this rule, noted below.

-    Vitamin D3 – 1000 IU per day (possibly more if you are dealing with a specific health issue which may be related to vitamin D deficiency.) There are so many modern diseases related to Vitamin D deficiency that I recommend additional Vitamin D3 supplementation.

- Vitamin B12 and Folic Acid – If you are vegetarian or simply eat a diet low in animal protein (which is highly recommended), then additional B12 and Folic Acid is recommended. For most people, I recommend the following: B12: 1 sub-lingual tablet 3 times a week. Folic acid: 400 mcg (0.4mg) per day.

-    Cod Liver Oil – 1 teaspoon per day. The Omega 3 fatty acids, and in particular Eicosapentaenoic acid (EPA) and Docosahexaenoic acid DHA, are so important for overall health and longevity, that I rate this simple product as one of the most important supplements you can take. Excellent brands are Nordic Naturals and Carlson’s.

-    Triphala is a combination of three Ayurvedic herbs and is an excellent digestive and tonic for most body types, especially if constipation is a frequent issue. The ideal way to take Triphala is 1/2 to 1 teaspoon of Triphala powder with 10 ounces of warm water upon rising in the morning. It’s best to mix the powder with hot water, let cool and drink the decoction straight down. Or, if you’re a hearty soul, take the powder on your tongue (being careful to hold your breath so as not to inhale any of the powder) and wash it down with warm water. If the taste is too bitter for your sensitivities, you can get Triphala in capsule form. In this case, take 2 to 4 capsules with 10 oz warm water upon rising. Either way, wait 30 minutes before eating anything. Triphala is a gentle and natural laxative which is not habit forming since it works by stimulating the liver and not by irritating the colon. Triphala is available at most supplement or natural foods stores. Note: do ot take Triphala is you are pregnant, nursing or have diarrhea.

- Aloe Vera Juice – take 2 oz Aloe Vera juice with 2 oz apple juice once or twice a day. Aloe Vera juice is a wonderful tonic for the digestive organs and at the same time, it helps to cool the body and reduce inflammation, especially in the digestive tract. If gastritis, acid reflux or Gerd are an issue, add 1/4 teaspoon of baking soda to the above mixture.

-    DGL Licorice – If acid stomach or acid reflux are an issue, suck on 2 tablets, 2 times a day, before main meals. May also be used any time you feel burning sensation in the stomach. DGL licorice tablets are available in most supplement or natural foods stores.

-    Livit II – 1 tablet, 3 times a day. Complete one bottle every 6 to 12 months, in the Spring or Fall. Available at Ayush Herbs in Bellevue WA. The liver is extremely important for overall health and in our modern society, is the organ which suffers the most from stress, lack of adequate rest and environmental toxins. Livit II is a traditional Ayurvedic  liver cleanser and tonic that is powerful yet gentle enough to give to children.

-    Magnesium Citrate or Amino Acid Chelate – 200 mg per day of magnesium. If you are dealing with a specific health concern, you may need more. See article on Magnesium, below.

-    Kefir – Drink one cup of organic, unsweetened, goat milk kefir, every morning on an empty stomach, about 30 minutes before eating. Otherwise, it’s best to avoid other forms of dairy.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Tea is by far the most widely consumed beverage in the world and is enjoyed in many forms. Regardless of the form or type of tea, all tea is an infusion made from the leaves of Camellia Sinensis.

Green teas are subject to a variety of processing methods, which may include steaming, pan roasting and rolling. Black and Oolong teas are further processed through fermentation. By contrast, the term “white tea” refers to tea leaves in their raw, natural state. After picking, the leaves are simply arranged and allowed to dry, without processing.

White and green teas are similar and both contain antioxidants and other valuable nutrients, some of which are diminished during the fermentation process involved in making black teas. For example, white and green tea support increased bone density, lower blood pressure, reduced cholesterol and protection from free radicals as well as many common bacteria and viruses. And some studies indicate that white and green tea protect against some forms of cancer.

Another important nutrient in tea, particularly in green and white tea, is Theanine, a psycho-active amino acid. It’s Theanine which produces the natural ‘high’ of tea, often experienced as a feeling of calmness together with increased mental clarity and alertness. Theanine content is highest in young, tender buds and leaves and diminishes as the tea leaves mature.

It is believed that Theanine protects nerve cells, increasing their longevity. It is linked to increased production of GABA and dopamine in the brain, as well as increased alpha waves. All of these factors are associated with increased calmness and the sense of well being. As a result, Theanine is considered a natural remedy for depression, anxiety and stress. In addition, Japanese studies link consumption of L-theanine with enhanced immune system function and reduced blood pressure.

Theanine will dissolve in water temperatures above 120 degrees F. Caffeine and the more bitter tannins of tea tend to dissolve at higher temperatures. If the water temperature is above 170 degrees, the bitter tannins and caffeine will overcome the Theanine, masking both the taste and the beneficial calming effect. So, the secret of getting the natural ‘high’, along with a sweeter and less bitter taste, is to brew your tea with cooler water, ideally between 150 and 170 degrees F.

Silver Needle White Tea

Silver Needle white tea is a variety of young, tender tea leaves picked only during certain days of early spring. When the Silver Needle tea is brewed correctly, it will yield a golden liquor with a subtle, sweet and savory flavor that will make you salivate. The savory flavor is the taste of Theanine, which can be appreciated through proper brewing and correct water temperature, ideally 160 degrees F .

Brewing Instructions for Silver Needle White Tea:

Place a rounded tablespoon of Silver Needle leaves in a 12 oz cup, using a brewing strainer.

Prepare freshly drawn filtered water to the correct temperature of 170 degrees. It’s best to use a thermometer to gauge water temperature. But also, you can approximate correct temperature as follows: Bring the water to near boiling, the point when the water surface just begins to stir. Then turn off the kettle and let the water stand for about half a minute. Then pour 10 oz of water into an empty, room temperature, ceramic cup. Let this water stand for one minute. Then pour this cooled water into the cup containing the Silver Needle tea leaves.

Cover the cup and let the leaves steep for 15 – 20 minutes. If the initial water temperature is not over 170 degrees, the tea will not develop bitterness. You can use the same leaves to make a second and even third infusion.

Japanese Green Teas

If you like a stronger tasting tea, I recommend fine Japanese green teas, such as high quality Sencha or Gyokuro. As with Silver Needle, these teas are picked in the spring when the leaves are young and are rich in many nutrients, including Theanine.

Both Gyokuro and high quality Sencha are delicate teas and can easily be over brewed. To bring out the Theanine, without too many of the bitter tannins, the water should not be hotter than 160 degrees F for Sencha and 140 degrees F for Gyokuro. Follow these instructions to yield a beautiful green liquor that has a fresh, sweet and savory flavor. As with Silver Needle, both Gyokuro and high quality Sencha produce a feeling of calmness along with acute mental clarity.

Brewing Instructions for Gyokuro Green Tea:

Place a level teaspoon of Gyokuro leaves in a brewing strainer.

Prepare freshly drawn filtered water to the correct temperature of 140 degrees. It’s best to use a thermometer to gauge water temperature. But also, you can approximate correct temperature as follows: Bring the water to near boiling, the point when the water surface just begins to stir. Then turn off the kettle and let the water stand for one minute. Then pour 8 oz of water into an empty, room temperature, ceramic cup. Let the water stand for 20 seconds. Then pour this cooled water into second, room temperature cup. Again, let let the water stand for 20 seconds. Then pour this cooler water into the cup containing the Gyokuro tea.

Let the tea steep for about 90 seconds. Remove the brewing strainer and let the tea stand until cool enough to drink. You can use the same leaves to make a second infusion.

Both of these teas are delicate, particularly the Gyokuro green tea. Excessive water temperature or over brewing will produce a bitter flavor with excessive caffeine, which will diminish the experience of deep calmness and profound clarity of a properly brewed cup of tea.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

In traditional Chinese Medicine, the inner gel of the Aloe plant is a considered an excellent “yin” tonic, meaning that it helps to nourish, moisten and balance all the tissues and is suitable for all body types.  Below are some of the remarkable health benefits of Aloe Vera.

Inflammation in the body is a subtle but insidious killer. Inflammation in the G.I. tract can impair digestion and nutritional absorption.  Inflammation in the nervous system can lead to MS and in the brain, can lead to Alzheimer’s disease. Inflammation in the arteries is a major factor leading to heart disease and stroke.  Inflammation in the lungs or bronchial tubes can result in asthma.  Inflammation in the skin shows up as eczema, psoriasis, hives or acne.  Over the course of time, the damage from inflammation is perhaps the single greatest health risk that we face.  Because Aloe Vera has powerful anti-inflammatory properties, it is a valuable herb for a wide range of therapeutic applications.

Aloe Vera is excellent to reduce inflammation of the skin or the mucous membranes.  It is especially good for inflammation in the G.I. tract, for conditions such as ulcers, GERD (acid reflux or heartburn), gastro-enteritis, Crohn’s Disease, ulcerative colitis, Inflammatory Bowel Disease and hemorrhoids.  In addition, Aloe Vera is beneficial for inflammation of the urinary bladder, making it an excellent herbal remedy for interstitial cystitis.

Aloe Vera is beneficial for cardio-vascular disease as it helps to lower blood cholesterol and clear the arteries over time.  Aloe is also helpful for diabetes as it helps to normalize blood sugar and lower the need for insulin.  Aloe is a wonderful liver tonic and in some parts of the world is used for acute or chronic hepatitis or other liver problems.  And finally, Aloe is an excellent tonic for the female reproductive organs and is often used to reduce the symptoms associated with menopause.  Finally, Aloe Vera acts as an immune modulator by boosting production of immune factors and reducing immune hypersensitivity.

Recent scientific research has shown that long chain polysaccharides, which are abundant in Aloe Vera, help in the formation of glycoforms which are extremely important for good health on a cellular level.  Like tiny hairs or antennae on the surface of cells, glycoforms allow the cells to recognize, communicate and coordinate their work with one another.  Some pharmaceutical companies are now trying to manufacture polysaccharides in order to treat a number of health conditions.  By simply taking Aloe Vera, we can get these same polysaccharides, synergistically combined by Mother Nature, with dozens of other nutritional and medicinal factors.

In addition to providing all the health benefits mentioned above, Aloe Vera is remarkably safe for children and adults.  Reference books on herbal medicine give purified Aloe Vera gel the lowest possible rating for toxicity.

Many people believe they have used Aloe Vera when in fact, they have probably used a product which contains very few active Aloe ingredients.  The nutritional and medicinal properties in Aloe are extremely fragile and begin to breakdown within 2 or 3 hours after the leaves are cut.  For this reason, the plant must be processed quickly in order to filter out the bitter sap (which contains aloin and aloe emodin) and stabilize the important medicinal properties.  Many companies do not process the Aloe plant correctly and for this reason, much of the commercial Aloe Vera on the market today is practically worthless.  Or, if the aloin and aloe emodin are not completely removed, the resulting product can cause diarrhea or intestinal cramps.

There are several companies that make high quality Aloe Vera products and below are three that I have come to trust.

1) www.Serovera.com – 1-877-737-6267

Serovera is for people with chronic diseases of the intestinal tract; specifically Crohn’s Disease and Ulcerative Colitis.  It contains pure, pharmaceutical grade Aloe Mucilaginous Polysaccharides made from the inner gel of the Aloe leaf.

2) http://www.healthylifeharvest.com – 1-877-444-2563

Healthy Life Harvest produces an excellent freeze dried whole leaf Aloe Vera product in capsule. This product is excellent for upper G.I. disorders such as acid reflux and acid indigestion and for pelvic inflammatory disorders such as interstitial cystitis.

I don’t believe in panaceas.  However, there are only a dozen or so herbs in the world which have the remarkable range of therapeutic application as does Aloe Vera.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805