Liver health from a Traditional Chinese Medicine view

Spring is a common time of year where people feel they need to "clean out" their body. We may feel we want to move more and eat lighter. We may also find certain emotions, especially anger and irritability may bubble to the surface. This corresponds to Traditional Chinese Medicine (TCM), where spring is associated with the Liver, a major organ of detoxification.

Remember Chinese medicine has a different way of explaining the body compared to western views. When we discuss the Liver in the TCM system, we are not talking about the "anatomical" liver you may remember in biology class. The main function of the Liver in TCM is to as move Blood and Qi (energy) and so that all the other organs and muscles are energized and nourished. Mentally the Liver gives us motivation to accomplish goals and move forward in life. On the negative side a stagnant Liver gives feelings of anger and frustration in life events, especially in small day to day tasks (ex. road rage, impatience when waiting in cues). The Liver is the organ system most affected by suppressed emotions. Therefore not dealing with your triggers and emotions for a long time can lead to "Liver stagnation" and eventually pathologies of other body organs.

I like to use TCM in my practice because it explains the cause of many symptoms that may seem unrelated. For example, irritability, migraines and mood swings especially around your period may indicate Liver Qi "stagnation". Or a person who is overweight, and feels angry and trapped at work due to limited options. They would rather watch TV than exercise, and eventually there is a loss of motivation.

Physical symptoms of Liver Qi Stagnation may include some or all of these symptoms such as upper abdominal distention, constriction in the chest and constant sighing. This pattern also includes many emotional signs such as irritability and depression, feeling wired, and mood swings. There may be some digestive issues such as nausea, vomiting, abdominal pain, sensing a lump in the throat or difficulty swallowing, a bitter taste, constipation, or diarrhea. Women may notice Liver Qi stagnation a week before thier period with PMS symptoms such as painful breasts, irritability, mood swings, and cramps. This is due to the extra work the Liver has to do to move Qi and blood and prepare for menses.

Remember anger and irritability causes physical changes in the body; increased blood pressure and heart rate, inflammation, blood clots, decreases thyroid function, lack of circulation and tight muscles. In Liver stagnation, spicy and hot foods are discouraged since they increase heat in the body (you can imagine adding a warm compress to a recent burn... too much heat!) Rich fatty meals also increase stagnation. Some drugs such as caffeine, marijuana, and sugar may temporarily decrease the tension felt in the body, however it comes back later in the day with increased strength.

Lucky these symptoms respond really well to simple dietary and lifestyle changes. Cooling and sour raw vegetables help the Liver function better such as cucumber, celery, lemon, and chickweed. If you have poor digestion (bloating, difficulty eating certain foods, irregular bowels), you may want to lightly steam foods, or eat soups and stews instead of raw foods. Small meals are encouraged, and eating before 8 pm allows the digestion to be optimal.

Green algae powders and spirulina are considered cooling and also detoxifying to the liver.
Also bitter and sour flavors are decongesting and cleansing for the liver. Herbal teas like dandelion root tea or burdock root, and bitter lettuce greens such as endive and raddiccio are good suggestions. Tangerine or orange peel added to dishes or teas will increase the bitter flavor. Adding lemon juice or apple cider vinegar to water as a beverage, or sprinkling over vegetables will increase the sour flavor.

Here is a table I found that will help:

Foods helpful for Liver Qi Stagnation	Foods that cause Liver Qi Stagnation
Lightly cooked or steamed vegetables Cucumber salad Deep ocean fish, poached or steamed Water with lemon Raw fruit salad Cooking foods in broth or water rather than sautéing or frying in oil. Bitter greens: dandelion, escarole, radicchio Celery Broccoli Goat yogurt Mung beans, fermented soy products Spirulina Swiss chard, Spinach Apple Cider Vinegar	Thick creamy or cheesy sauces Coffee, black tea, soda with caffeine Hot spices: chilies, cayenne, pepper Alcohol Lamb Beef French fries, onion rings Tempura Excessive sweets Heavy, complicated meals Super-sized meals

Activities to Free the Liver	Activities to Stagnate the Liver
Biking, swimming, jogging, dancing Creative outlets – journaling, Painting, Sculpting, Singing, Chanting Sharing your feelings Punching pillows Martial Arts Comparing oneself to others in a negative way Pranayama, or conscious breathing exercises	Not exercising Sitting in traffic jams No creative outlet, Excessive work Spending a long time in a situation where you feel stuck or trapped. Repressing feelings Stress

Chicken stock and joint health

Recently I was asked a question about the benefits of eating chicken stock and chicken cartilage for joint health. Traditionally we learn that ingesting chicken soup will help us with colds and flus (due to its immune boosting properties). Chicken stock also benefits joint repair and health.

Many cultures (Asian, European, African) boil bones and make different styles of stock. A slow simmer over 4-6 hours allows the minerals, vitamins, and fats to be dissolved in the water. This leaves a nutritious and healthy "stock" as the left over. (note: "broth" is made from boiling meat, which does not have the same nutritious value as stock. "Stock "is made form boiling bones and sometimes meat.) Some of the nutrients you can find in stock are:

Calcium
Magnesium
Phosphorus
Other trace minerals
Gelatin
Collagen
Glycine

A little has to be said about Gelatin. (You may remember it as the substance which makes Jello or gummie bears hold their shape) Gelatin is not found in the body on its own, instead it is derived from dissolving collagen in water. Besides helping with digestion, skin, hair, nails, and protein synthesis, Gelatin helps give amino acids to joints to help with rebuilding and maintenance and increasing bone density.

Collagen is a protein found all over the body (ears, in joints, arteries, nose etc.) It is a fibrous connective tissue that hold the body together.

Collagen is one of the substances that makes up cartilage amongst other things. It is the smooth white substance in a joint, that provides a flexible medium between two bones so they may move easily and freely. There are many different forms of collagen, however we are concerned with type II, which is found in cartilage. In autoimmune diseases like Rheumatoid arthritis(RA), type II collagen is attached by the immune system. This prevents bones from having the smooth sliding motion, causing extreme pain and immobility. In other forms of arthritis this cartilage may be inflamed, which can also lead to loss of joint movement and pain. Glucosamine and chondrotin (also found in stock) are also building blocks for cartalige and joint repair. The work by attracting water and "puffing" up the cartilage, to allow for more cushioning and smooth movement.

A 24 week research study looked at the effects of chicken collagen and RA. Some patients were given the drug methotrexate, which works by an unknown mechanism. It possibly has an effect on the "turning down" the immune system, which slows the progression of the disease. Another groups was given 0.1 mg of chicken collagen every day. Both groups claim to have less stiffness in the morning, joint pain and swelling. Numerically the results were comparable for both groups with an overall average of 50% of people seeing a 20% improvement in both groups. The chicken-collagen treatment is believed to work by encouraging the body to become more tolerant of collagen, therefore preventing less attack by the immune system. Chicken collagen also has limited side effects unless you are sensitive to glucosamine and chondriotin, in which case you may have nausea, heartburn, headaches. Unfortunately Methotrexate has numerous side effects such as nausea and vomiting, interferes with immune function and liver function, and may cause serious birth defects.

One thing to consider is the source of your chicken stock. Organic and free range chickens are allowed to run around and will have more nutrients and stronger bones. They also have no hormones or antibiotics (which are stored in fats, and will be dissolved in your stock). Bullion cubes have no gelatin, and minimal nutrients. Canned broths have poor quality of parts used (unless organic), or length of time of boiling are less, and bones may not even be added. This poor standardization means minimal nutrients are obtained, such as collagen and calcium. Most often you will see monosoduium glutamate (MSG) added for extra flavoring and coloring. My advice is to prepare your own stock by using good quality bones and parts, garlic, onions, and simmering for at least 4-6 hours.