A Comfort Food to Heal Your Gut & Slow Aging

by Salvador Cefalu, M.S., L.Ac.

In Chinese culture, porridge, known as congee, is an essential food for health and rejuvenation.

Congee is essentially a thick soup that can be made using a variety of different grains and sometimes legumes such as adzuki and mung beans.

Though rice is traditionally the most common grain used for this soup, millet and barley are common substitutes because of their unique therapeutic properties.

Millet has the ability to nourish the Yin of the Lungs and Stomach to support hydration and barley is used to nourish blood, cool the Liver and strengthen the digestive system when there is bloating and a weak appetite. Barley can also help build muscle and drain excessive fluid stagnation.

The History of Congee as Medicine

The popularization of congee for medicinal purposes goes back to the Tang Dynasty, the period between 618 to 907 AD, considered to be one of the glorious and progressive periods of civilization in Chinese history. 

Much later during the Ming Dynasty (1368-1644), one of the most prominent physicians in the history of Chinese Medicine, Li Shi-zhen listed 62 medicinal congees in his classic herbal compendium called Ben Cao Gan Mu, or The Great Outline of Materia Medica.

Today, congee has become a daily staple in Chinese cuisine and an important part of healing regimens for people with digestive disorders and general weakness.

Hydration as a Basis for Yin Nourishment

The Yin aspect of the body relates to the fluids and its structure. Therefore, hydration along with protein dense foods that nourish collagen are critical to maintain your Yin and keep your body’s tissues moist, your joints supple, your skin and muscles firm, your hair lustrous and blood vessels strong. 

The word collagen is rooted in the Greek word '“kolla” meaning glue, denoting the important function of collagen to help maintain the integrity and elasticity of your structure.

As we’ve all experienced, when glue dries up it loses its ability to bind and hold things together. The same thing happens as we age—our collagen dries up and the body gets brittle and flabby.

Your body’s hormones are also a form of Yin.  As Yin declines with aging, the hormones become depleted and along with this development are symptoms of dryness including dry skin, dry joints, dry eyes, and dry mucous membranes.

The decline of Yin is a natural process of aging, but this process of degeneration can be sped up or slowed down depending on your lifestyle.

Yin dries up when heat is generated by the body through any form of excess in your life.

This can be a result of overwork, excessive exercise, excessive exposure to the sun, excessive use of stimulants, alcohol and certain medications, and excessive sexual activity.

How to Support Your Yin

Diet is a key component to support the nourishment of your Yin.

If your diet is moistening and hydrating, your Yin will tend to be healthy. On the other hand, if your diet is too drying which generates heat, this will tend to damage your Yin and lead to accelerated aging.

What you eat thus makes a huge difference in maintaining your constitutional Yin and your exposure to foods that are drying, overheating and overstimulating all contribute to a more rapid deterioration of your Yin.

Since your dietary choices determine to a great extent how you nourish your Yin, this gives you the power to support this critical aspect of your body and your life.

According to Chinese Medicine, the Spleen and Stomach organs are the basis of postnatal nourishment by supporting the production of Stomach Yin.

Stomach Yin equates to the fluids generated by the digestive process that maintain the Yin for all the other systems of the body.

Stomach Fluids as the Basis of Wellness

The Yin produced by the Stomach is called the Jin-Ye which is simply known as the Stomach Fluids.  In Chinese Medicine, however, the Jin and the Ye are different types of fluids that support different structures.

Jin is considered to be the Thin Fluids and Ye is the Thick Fluids.

A western medical association would be the fluids produced and released by the exocrine glands are Thin Fluids and fluids released by the endocrine glands are Thick Fluids.

Exocrine glands secrete fluid through ducts both internally and to the exterior of the body. Endocrine glands, on the other hand, secrete fluids (including hormones) directly into the blood to regulate metabolism, growth, reproduction and other functions.

The Thin ‘Jin’ exocrine fluids moisten the sensory orifices including the eyes, nose, mouth and ears so they can function properly and discharge fluids to the exterior.

The Thin Fluids also nourish the skin to produce sweat and help nourish the skin, the hair and the sinews to keep the tendons strong and supple.  

The Thin Jin fluids also transform into Wei Qi, which is not a liquid but a gaseous state that flows both internally and externally to provide protection as it supports your immune system. Through the transformation of the Thin Jin Fluids into Wei Qi, the thyroid gland also gets supported by the Stomach’s Yin.

The Thick Ye endocrine fluids, on the other hand, condense and become heavy which draws the thick Ye fluids inward into the level of something solid to nourish the organs, the bones, the marrow, and the brain. 

The Thick Ye Fluids are also the basis for the body’s sexual reproductive hormones indicating how diet is key in supporting not only fertility but also regeneration of the body.

Eat Congee to Nourish Your Stomach Yin

Soups and stews are a fundamental way to nourish your fluids and support all of these important systems.

The basic recipe to cook soupy rice congee is as follows:

1. Preparation: rinse the rice. For long grain and especially brown rice, after rinsing cover the rice with water in a bowl and soak overnight in the refrigerator. Pour the water out then cook. This will allow the rice to break-up more in the cooking process and create a creamier porridge.

2. Cook 1 cup rice to 5-8 cups of water to create a soupy gruel. The more starchy short-grain rice makes for a more creamy congee but long grain basmati and brown rice can also be used. First bring the water to boil, add the rice and reduce the flame to a simmer.

3. Add sea salt or pink Himalayan salt to taste. Cook for 2 or more hours depending on the consistency you want to create.

   If you intend to create a soupy congee, put more water and cook longer. If you want a more savory and nourishing congee, substitute Bone Broth for a portion of the water.

Congee can also be prepared in a crock pot overnight.

After preparing the basic soup, you can add meat and vegetables to your taste to enhance the flavor of the congee and add in extra protein and nutrients.

Modifications:

Add 5 individual scallions (green onion) chopped with about 1 inch chunk of ginger sliced or diced.

Scallions and ginger are included especially when a person feels an acute chill and body aches with early onset of a cold. If a person tends to just feel sensitivity to cold, a weak appetite, symptoms of nausea, then simply adding ginger is best to warm up the Spleen and Stomach and enhance digestion.

Ginger is also anti-inflammatory and therefore benefits indigestion or gastric upset due to stomach inflammation caused by a deficiency of stomach acid (hydrochloric acid/HCL), or what is called Cold in the Stomach according to Chinese Medicine.

To add more protein to your congee, you can consider stirring in about 5 grams of Collagen Peptides and this can be consumed 2-3 times per day.

And as the photo suggests, you can add in meat and vegetables to your cooked congee to create a more wholesome meal.

When to Be Cautious with Regular Consumption of Congee

Even though one of the great benefits of congee is its hydrating property, the most common grain used for its preparation is rice which is a diuretic. Therefore if you suffer from frequent or excessive urination, known as polyuria, you need to eat rice congee with some caution so as to not overstimulate the loss of fluids. 

Polyuria is often rooted in a Qi deficiency and more severely excessive urination can be associated with a Yang deficiency if a person is also very cold and weak. 

In addition, barley and mung beans are often eaten as porridge for detoxification and these too are diuretics. So extra caution needs to be taken if excessive urination is a problem since diuretics will further drain the Qi and exhaust the Yang making a person colder and weaker.

Therefore, if you want to use congee to build back the strength of your digestive system and polyuria is a concern, I suggest using millet rather than rice or barley to reduce the diuretic effect of your porridge.

In Summary

Nourishing your Stomach Fluids through hydrating foods is fundamental to nourish every aspect of your body.

Congee which is most commonly a rice porridge that is also made from a other grains and some legumes is a staple in Chinese cuisine to nourish Stomach fluids, restore gut health and heal a variety of health disorders.

In fact, there are a plethora of modifications to make congee a medicine to remedy many health conditions. This article is an introduction to this rich and important part of Chinese Medicine cuisine and we’ll be presenting specific recipes used to address many of today’s common ailments in our nutrition program that will be available soon.

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Salvador Cefalu, M.S., L.Ac. is Founder & Co-Director of A Center for Natural Healing in Santa Clara, CA, a wellness clinic he runs with his wife, Setareh Moafi, Ph.D., L.Ac., that specializes in Classical Chinese Medicine & Japanese Meridian Therapy, a rare non-insertion form of Acupuncture using Gold and Silver needles. Learn more at www.acenterfornaturalhealing.com.

Setareh Moafi, Ph.D., L.Ac. is Co-Owner and Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic that specializes in Classical Chinese Medicine and Traditional Japanese Acupuncture. Dr. Moafi offers a one-of-a-kind form of empowerment coaching, clinical services, and transformational workshops and online courses that blend the ancient practices of Classical Chinese Medicine and Yoga. More information at www.setarehmoafi.com. 

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Is Fire Accelerating Your Aging? A Look at How Heat is Impacting Your Body and Mind

by Salvador Cefalu, M.S., L.Ac.

With Summer upon us, the energy of the Fire element is quickly heating up.

Fire energy relates to the Heart and cardiovascular system so it's important to know how to protect these systems from excessive Fire. Excessive Fire energy causes inflammation and when chronic or lingering for a long time, can particularly damage areas in which it occurs.

Fire is created not only from the sun's radiation but also via electromagnetic radiation from electronic equipment which most of us are exposed to daily in the form of Wifi signals, electrical power lines throughout our homes, cell phones and a host of other sources. The Fire energy of radiation in any form leads to oxidative stress which creates degeneration on the cellular level.

To be clear, oxidation is a natural part of physiological function. Problems occur when oxidative stress is too great for the body to manage leading to the accelerated breakdown of cellular structures on all levels and thus premature aging.

Fire Energy and Pathology

In Chinese Medicine, the primary organ of Fire energy is the Heart which relates to the mind and our desires. 

In today's modern society, mental and visual overstimulation tend to create excess Fire energy in the Heart, which can be at the root of many cases of nervousness and ADHD (Attention Deficit Hyperactivity Disorder). With today's common problem of screen addiction, it's not surprising to see more and more children or young adults on medication to manage their ADHD or anxiety.

In addition, since the element of Fire relates to one's desires and passions in life and the emotion of joy, if we are overly driven by these attributes, we may find ourselves with a Heart Fire based emotional problem.

Essentially, any situation that overstimulates the mind or emotions - be it a trauma or too many responsibilities in one's life - may create too much Fire in the Heart and potentially lead to the emotional problems of nervousness, anxiety and in extreme cases mania. These are all indications of Fire out of balance in the body.

Sometimes the Fire energy gets burned out or it can be smothered by an excess of dampness in the body leading to a state called Phlegm Misting the Heart.

In these cases, the person will exhibit a state of indifference and apathy towards life. The weaker the Fire energy in one's life, the more one will tend to be cold, withdrawn and introverted.

On the flip side, the strong Fire type personality is very outgoing and if the Fire energy becomes excessive, it can lead to hyperactivity and even overbearing or obnoxious behavior. This is why some people who have too much Heart Fire can become intense and obnoxious upon drinking too much alcohol or spicy stimulants like coffee.

Stress in general produces Fire in the body and comes in many forms be it physical, emotional or mental. Thus, Fire energy is ubiquitous and a natural part of life. 

What's important for graceful aging is to learn how to manage this powerful energy in your life in order to support a healthy body and mind, and to cultivate feelings of contentment and peace.

Living Excessively Causes Fire to Flare Up

The body's structure is Yin, which represents substance in the form of skin, flesh, fluids and blood. Yang on the other hand represents function and movement.

Youthfulness is a state of abundant Yin which provides insulation to protect the body from Fire, which is very Yang.

However, as we age, Yin declines and the body becomes more vulnerable to the Fire energy. This appears as drying up of tissues causing wrinkles and other symptoms of dryness.

Any form of inflammation indicates that Yin needs to be supported and Yang Fire needs to be cooled.  

Since function and movement are Yang, one way to prevent excess Fire from building up is to avoid excessive activity, especially during the warmer Summer months.

Young people can better handle activity during the hot weather but as we get older it's important not to overheat ourselves, especially during the warmer parts of the day. It is especially important as we age to not dehydrate ourselves with excessive sweating as well.

Keep in mind, if you are drinking what seems to be sufficient amounts of water but still feel overheated or experiencing signs of dehydration such as a headache or dizziness, try adding some sea salt to your water as the minerals in the sea salt will help you rehydrate quickly.

Another common excess that creates too much Fire is overeating.

Overeating creates oxidative stress on the body especially the overconsumption of 'hot natured' foods like lamb and beef or beverages such as coffee and alcohol.  With this said, Chinese Medicine recommends the decrease consumption of these types of foods during the summer months. Furthermore, sugar creates acid in the body which generates heat. The summer is replete with fresh fruit as it's a way nature provides for hydration during hot weather. Keep in mind, however, that when over consumed, these concentrated sweet foods create damp heat in the body which essentially is a toxic fungal terrain.

Excess Fire burns out your Qi, leading to fatigue.

Oxidative stress damages the mitochondria within the cells. Mitochondria are the cell's powerhouse structures that create energy in the form of ATP (Adenosine Triphosphate). As free radicals break down these cellular components, the body's energy production declines.

In Chinese Medicine, we say "heat destroys the Qi" and when we are not producing adequate Qi the body doesn't have sufficient energy to function optimally. Some common signs of Qi Deficiency are lethargy, low immunity, hyper-sensitivity to Wind and Cold, low libido and a weakened digestive system.

*Nutritional Supplements Can Help Manage Excessive Fire and Increase Your Energy

Modern nutritional science is making rapid breakthroughs in understanding how to protect and rebuild mitochondria to enhance cellular energy. A number of amino acids have been found for this purpose. 

As suggested previously, when there's too much Yang Fire, we need to support the body with cooling Yin substances. Amino acids, the building blocks of proteins, are considered Yin substances because they build structure. Many amino acids have also been found to have profound effects in reducing the damage of excessive free-radical activity (Yang Fire).

Considered the mother of all antioxidants, glutathione (GSH) is a peptide made of three amino acids. It is so important that cellular levels of GSH are considered a biomarker of longevity. The problem is that glutathione is not effectively absorbed directly through the digestive tract.  However, since it is manufactured in the body, it can be supported with certain food substances, especially those in the cruciferous vegetable family due to their sulfur amino acid content.

N-Acetyl-L-Cysteine (NAC) is a precursor to GSH and has interestingly been found to help reduce neurocognitive problems such as bio-polar disorder, Obsessive Compulsive Disorder (OCD), addictions and even schizophrenia.

Alpha-Lipoic Acid is one of the important antioxidants that's been found to increase GSH levels and to be neuroprotective. Alpha-Lipoic Acid has been used successfully to help prevent neurotoxicity induced by chemotherapy which can lead to symptoms such as peripheral neuropathy, possibly by preventing mitochondrial destruction. 

CoQ10, or in its reduced form Ubiquinol, is especially useful in protecting the cardiovascular system from the Fire of oxidative stress, as well as enhancing mitochondrial function to boost Qi (energy) throughout the body, specifically for the heart muscle. 

Acetyl-L-Carnitine is a compound formed from the amino acid L-Carnitine. Acetyl-L-Carnitine has been found to cross the blood-brain barrier and protect the brain's neurons against oxidative stress. It also supports mitochondrial function systemically and specifically beneficial for strengthening brain function in terms of memory recall. For this reason, Acetyl-L-Carnitine is one of the important supplements being used to support individuals with Alzheimer's.

Astaxanthin is another wonder antioxidant in terms of supporting healthy aging as it has been found to reduce oxidation of the cardiovascular system including the prevention of LDL from oxidizing which leads to atherosclerosis. Astaxanthin also protects mitochondria from free-radical damage which is likely the reason it is known to increase energy and stamina.

Astaxanthin provides important cosmetic benefits as well. Known for its carotenoid content that create the pink pigmentation in flamingos and salmon, Astaxanthin has been found to support skin health through multiple mechanisms. Astaxanthin has potent anti-inflammatory effects through its suppression of inflammatory cytokines which are created in response to the sun's UV radiation. It also directly benefits skin health by supporting the skin's moisture barrier to reduce skin dehydration and by increasing collagen production.

In fact, Astaxanthin has been found to reduce wrinkles, improve skin elasticity and skin texture as well.

PQQ (pyrroloquinoline quinone). PQQ is one of my favorite new daily supplements as it can activate genes that promote the formation of new mitochondria for increased cellular energy production. Recent studies have shown that 20 mg per day of PQQ has demonstrated the beneficial effects of increased blood flow in the brain and enhanced cognitive function. Trials showed increased mental function after 3 months of daily supplementation with PQQ with increased blood flow to the right prefrontal cortex of the brain involved in higher level cognitive functions.

PQQ also helps reduce neurotoxicity likely through enhancing blood flow, and protects neurons from damage due to excess sugar in the blood which has been attributed to the creation of the tau proteins and amyloid brain plaques associated with dementia and Alzheimer's.

Vinpocetine is the last antioxidant I want to discuss because of its neurological and vascular protection for the brain and heart. This powerful supplement is popular in Europe and has been found to improve cognitive function as well as short and long term memory by supporting the production of ATP, improving cerebral blood flow and glucose uptake in the brain. Vinpocetine also enhances the neurotransmitters dopamine, serotonin and noradrenaline to stabilize mood, decrease depression and increase the sense of pleasure in ones life.

With these benefits we can ascertain that Vinpocetine is best for cases of depression and mental lethargy when Heart Fire needs to be sparked.

Taming Your Fire to Support Graceful Longevity

The last point I want to discuss is about how modern society is based on cultivating too much Fire in our life.

As I mentioned earlier, screen addiction is a big problem for most individuals young and old. The more staring we do at our devices, be it the phone, TV or computer screen, the more the Heart gets over-stimulated.

Furthermore, the more active we live, the more Fire energy builds up in the body. Waking up some days it certainly seems we are part of the human race and this race just never seems to end. That's Fire energy and it is very damaging to our health on all levels.

It's true as it's been said that we should try to return to being a human being rather than a human doing.

I like to look at the idea of longevity in terms of quality over quantity. With that said, ask yourself, "Do I feel a sense of contentment with my life?" This is an important question to ponder. You may have a bucket list that seems endless with things you want to do and experience. However, it may be time in your life to try and cultivate less Fire by moving toward calmness and peacefulness to cool down your inner Fire. Perhaps rather than focusing on checking off all those things you want to experience in life, take time each day to be in gratitude for your life as it is.

A simple exercise you can practice is to write down a list of all things in your life for which you're grateful. Doing this will help you be more present in the moment and thus nourish your Yin, helping you cultivate both inner peace and graceful longevity.

*The information in this article is presented for educational purposes only so please ask your healthcare practitioner for guidance in what supplementation may be best for your specific needs.

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Salvador Cefalu, M.S., L.Ac. is the Founder & Co-Director of A Center for Natural Healing in Santa Clara, California, a health and wellness clinic run by he and his wife, Setareh Moafi, Ph.D., L.Ac. that specializes in Classical Chinese Medicine. Salvador is a leading U.S. practitioner of Japanese Meridian Therapy, a rare form of non-insertion Acupuncture using Gold & Silver needles. More information at www.acenterfornaturalhealing.com.

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