Sun Soo Geungang (Health) #6 – Nature

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Dear All,

Sometimes words just aren’t enough to express the soul-deep multitude of feelings that have engulfed us as a community and a nation recently. My wish for humanity? May every person be seen, heard, valued, cared for, fulfilled, well-nourished, loved in safe and secure relationships, in a circle of community, family, and friends, so they can thrive and be safe and healthy.

Big feelings need big spaces. I took all the sadness, overwhelm, pain, despair, fear, anger, care, and hope into the woods for days, getting up early to start the day with a 45 minute walk. Some days there was rain, fog or sun (or all three at the same time!). It was an immersion of the senses when I paid attention. I learned the “chirp” sound of cardinals calling to each other, saw families of rabbits eating clover for breakfast, and met the award- winner for loudest birdsong coming from a tiny Carolina wren. The wisdom of the trees was all around…grandfather and grandmother trees, branches rising into the multicolored morning sky. One day in DuPont State Forest, I sat in front of High Falls and imagined all my turbulent feelings being poured inside the pounding water, and watched as that beautiful cascade pounded and resolved into eddies of smooth water downstream. And I felt better. We’re in a huge time of transition, of hopefully, finally transforming longtime injustices and hurts, during a time of ongoing pandemic and economic uncertainty. Maybe being in Nature reminds us about something deep in ourselves…that healing is possible, that growth is possible, that things grow, fall down, cascade, change, move…and transform into something else. We’re in widespread “dis-ease” right now… literally not being at ease…but isn’t lack of ease an important part of big transformations?

In Japan, there is a practice called “shinrin-yoku” or “forest bathing”. It is not considered exercise or hiking…it is simply being in nature and paying attention to all your senses- the sights, smells, sounds of being outside. The health benefits of this are surprising. Natural killer cell activity, our immune system defense cells against bacteria and viruses, goes up. Anti-cancer proteins get activated. Blood pressure goes down, as do scores for depression, fatigue, anxiety and confusion. Stress related hormones like adrenalin and dopamine decrease. In one study, some of the cellular effects lasted up to seven days after being outside! Some benefits have been attributed to breathing in the smells of the forest, plants and trees, which come from phytoncides- antimicrobial organic compounds from plants. No matter where you live, see if you can find a bit of the outdoors to experience your own “shinrin-yoku” this week- perhaps while doing your tae kwon do practice, taking a bike ride, walking around the block, enjoying a park, or just resting in the shade of a tree.

Best,
Danna

About Danna:

Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care. For more information, call 828-333-3339 or go to www.mountainintegrative.com .

Sun Soo Geungang (Health) #4 – Breathe

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Dear all,

Ever experience a sudden adverse unwanted situation? You may have found yourself holding your breath!  This common automatic reaction actually heightens the sympathetic nervous system’s “fight/ flight/freeze” reaction, stimulates our limbic or “primitive brain”, and decreases our ability to think clearly and effectively.  This is the reason why we focus so much on breathing in and out while doing basics or practicing our forms in tae kwon do.

When we train our breathing at the same time we are physically practicing tae kwon do, we increase the likelihood that we will be able to respond effectively using our whole brain and body if suddenly confronted with an unwanted situation.

One of the quickest ways to affect our nervous system and decrease stress and anxiety is to use something we have vitally available to us all the time: our breath.

Breathing techniques have been around for thousands of years as part of physical, spiritual and mental practices such as yoga.  Even though breathwork seems like a simple tool, it is one of the most effective ways to create a calming, focused and energy conserving state in our brain and body.

Breathing techniques affect multiple systems in the body in a synchronized way.  Breathwork shifts our brainwaves and heartbeat patterns, activating our internal “relaxation response”, resulting in decreased anxiety and feelings of improved ease, comfort and emotional control. Other benefits include increased oxygenation and activity in the prefrontal cortex, which is the  executive function part of our brain responsible for self-regulation, problem solving, self-control and creativity.  Other brain benefits include improved hypothalamus and pons function, which regulate several hormones and a number of automatic body functions.  Even our brainwaves are positively affected- EEG studies demonstrate more alpha waves, which are predominant when humans are in a focused meditative state.  Because breathing practices affect the calming parasympathetic part of our autonomic nervous system, lower heart rate and blood pressure also occur.

The powerful combination of heart, brain and hormonal effects contribute to indirectly decreasing inflammation in the body and improving immune system function.  That’s good news during this time of COVID-19!  One person who recovered from COVID-19 remarked on the power of breathwork and movement as a meditative approach and as ways to exercise and expand their lungs during the illness:

“Focused breathing is something I really feel helped me a lot. Taking deep breaths and holding it. Long meditations helped. For this, I kept a yoga mat open beside my bed so I could lie completely flat and my chest wasn’t compressed in any way.

Sitting up. I made myself sit upright in a chair for most of the day. The more time I spent in bed, the worse my chest felt and I had to cough much harder to expel what was trying to settle.

Movement. If I had the energy, I walked around the property with a mask on and talked to my spouse, the dog, or myself, to make my lungs work a little more.

Healthcare providers have also noted benefits with  periodic “prone” positioning (laying on your stomach) as a way to increase oxygen and to expand more areas of the lungs.

 

Here are two of my favorite breathing techniques:

The 4-7-8 Breath

Sitting in a comfortable position with your back straight, place the tip of your tongue behind your upper front teeth.

Exhale completely through your mouth, making a whoosh sound.

Close your mouth and inhale quietly through your nose to a mental count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth, making a whoosh sound to a count of eight.  This is one cycle.

For a beginning practice, repeat the cycle for 3-4 times.  Keep the time spent at each count comfortable for your own individual needs by adjusting the total speed of your breathing as needed, keeping exhalation time twice as long as your inhalation time.

If any dizziness or lightheadedness, decrease the amount of time spent at each count, but maintain the ratio of 4:7:8.

 

Straw Breath (or Beak Breath)

Bring your lips together to form an “O” as if sipping through a straw.  Allow your tongue and jaw to be relaxed and your lips soft.

Slowly inhale through your nose and pause holding your breath for a second or two if comfortable.

Exhale slowly through your pursed lips, as if you were gently blowing on a candle, keeping the flame flickering but not going out,  until all the air is expelled.

If it is comfortable for you, you can take a natural slight pause here until you are ready for your in-breath.

Gently allow the in-breath to fill your lungs as comfortably as possible, breathing in through your nose.

Repeat the cycle of exhaling slowly through your pursed lips, as if you were blowing slowly out through a straw, keeping the stream of out-going air calm and smooth.

It is important to follow your body and not create strain, so adjust the speed of your in-breath and out-breath for what feels right to you.  Follow your body and only hold your breath for as long as it is comfortable for you.  If any strain, dizziness or lightheadedness, stop.

A good starting point is to do 4 to 5 cycles of this.  At the end, take a moment to return to your natural regular breathing pattern and notice how you feel.

Breathing practices can be used anytime, anywhere when more calm, focus and inner attention is desired.  Adding your own personalized quiet or silent positive statement to each in-breath is another option to use the power of the mind-body connection, such as: “I am well” or “I am calm in my body and my mind.”  See what you think!

 

Best,

Danna

About Danna:

Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics.  She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona.  She is Board-certified in all three specialties.  Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness.  Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care.  For more information, call 828-333-3339 or go to  www.mountainintegrative.com .

Zaccaro A, Piarulli A, Laurino M, et al. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018;12:353.

 

Sun Soo Geungang (Health) #3 – Recharge

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Dear all,

Our tae kwon do practice provides us with a lot of things that are good for our bodies.  Strength.  Flexibility. Endurance.  Although we may not be thinking about it during a physically challenging class, these are exactly the kinds of qualities that we are internally cultivating as well.  And thank goodness for that!

Strength, flexibility and endurance are key pieces for our physical, mental, spiritual and emotional resilience during this time.  One common definition of resilience is the ability to “bounce back” after a stressful event or challenge has happened.  But a newer definition takes resilience to a higher level.  Resilience can be thought of as the capacity to prepare for, recover from and adapt in the face of stress, challenge or adversity.  I like the word “capacity” in that definition, because it means that resilience is not an “all or none” thing- it fluctuates like energy in a battery.  In these times of challenges, we build our mental and emotional resilience capacity and have more to draw on when we need it, just like we exercise our bodies in class and become stronger physically.

Creating simple daily ways to recharge mentally and emotionally can be extremely helpful, and they have the extra benefit of improving our immune system function and quieting our body’s stress response.  If you can, go outside or open a window.  Spend 5-10 minutes or more focusing on the sound of the birds, or the feel of the sun on your face.  Or focus your attention on your heart, and imagine that your breath is moving in and out of your heart or chest area.  These types of meditative, centering exercises help calm and rebalance our nervous system.

 

Other free options include:

Kaiser Permanente free meditation audioguides–

https://m.kp.org/health-wellness/podcasts/emotional-wellness

HeartMath Global Coherence app and Inner Balance app – www.heartmath.org-– can download these from the app store for free.  Both have audioguides, and the Global Coherence App has two audio guides specific for coronavirus.

Other smart phone apps: Breathing Zone- Mindful Breathing, Breathe2Relax, Insight Timer-Guided Meditations app, Calm app

Strength, flexibility, endurance, resilience: even just a few minutes taken to support ourselves mentally and emotionally can make a big difference.  See what you think!

 

With care,

Danna

About Danna:

Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics.  She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona.  She is Board-certified in all three specialties.  Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness.  Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care.  For more information, call 828-333-3339 or go to  www.mountainintegrative.com .

Sun Soo Geungang (Health) #2 – Nutrition

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Dear all,

Do you have a computer or any technological gadget that starts with the letter i?  Could you ever visualize treating that expensive piece of equipment less than gently?  Imagine what would happen if you smacked your computer lid closed every time you used it, or dropped your iPad or smartphone from 4 feet in the air onto the kitchen counter multiple times a day.  How effective would your technology be if you forgot to plug it in at night?  One instructor I had in school called an iPad “a very expensive holder for dead batteries” when I showed up to class one day with a nonfunctioning gizmo.

Our bodies are incredibly complex, beautiful technological wonders.  How we “fuel” our bodies makes a huge difference in performance.   Ever show up to tae kwan do class without having eaten anything?  I have…and I was fuzzy-headed, couldn’t remember forms very well and couldn’t push my body or brain to get the maximum benefit from class.

Thinking about “food as medicine” is a great idea right now.  Studies are showing immune system support and antiviral benefits of a variety of nutrients, which we can get from what we eat. Three of these nutrients, vitamin C, quercetin and zinc, are particularly beneficial right now.

I recommend incorporating a variety of vegetables/ fruits in your diet daily- 5-7 servings/day is optimal.  Although that sounds like a lot, remember that a serving size is ½ cup.  It is also important to get a variety of colors of vegetables in your meals- these contain compounds, like quercetin,  that decrease inflammation in the body and improve immune system balance and function.

Quercetin is high in onions, apples, tomatoes, berries, parsley, and celery and may prevent COVID-19 virus from binding to human respiratory cells.  The vitamin C in fruits and veggies improves immune system function and even lowers the ability of the COVID-19 virus to create inflammation in the body.

Zinc is an important trace mineral for our bodies and also has antiviral properties.  Good food sources of zinc include beans, nuts, whole grains, red meat and poultry.  Past studies on zinc’s effects on SARS-CoV, a “cousin” to COVID-19 showed interesting viral blocking effects.  Based on that research, it has been suggested that zinc may inhibit COVID-19 virus’ ability to enter into human cells and replicate itself.

Here’s a delicious ratatouille recipe that uses a variety of vegetables to make a delicious and flavorful stew- https://healthiersteps.com/recipe/easy-ratatouille-recipe/

Adding beans to this recipe is an easy way to add protein and zinc for even more health benefits!

Well-wishes,

Danna

About Danna:

Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics.  She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona.  She is Board-certified in all three specialties.  Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness.  Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care.  For more information, call 828-333-3339 or go to  www.mountainintegrative.com.

 

Sun Soo Geungang (Health) #1 – Exercise

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Dear all,

In the Korean language, it turns out there are numerous ways to say “crisis”, and one of the “crisis” words means “bifurcation or diverging point.”…one path that splits into two. Any time there are two ways to possibly go, there is the power of choice. Even though a lot of things are out of our control, it is important to pay attention to the things we can control and the choices we can make, as a way to maintain our personal resilience.

Since our “homestay” began, I’ve been out walking daily, usually with my husband, and always paying close attention to the “6-foot away rule” if we pass anyone on our path in the woods. We’ve done these walks B.C. (before COVID), without much other “foot traffic”; in fact, it was rare to see another person. But now? Lots of people are getting out in the fresh air and choosing to make this time a healthier time by walking.

At Sun Soo now, thanks to our “Internet-savvy” instructors, we have a choice every day about how we want to continue our practice and incorporate daily exercise in our lives. Our martial arts practice has a number of health benefits that are especially important now. Exercise helps us to “stay in the moment” and to decrease anxiety.  It supports proper immune system function by enhancing immune system competency and regulation.  Studies continue to show that regular physical activity and frequent structured exercise reduces incidence of viral and bacterial infections in addition to decreasing other chronic diseases such as cancer, inflammatory disorders, type 2 diabetes and heart disease. Regular
exercise for all ages, but especially in older adults, increases both numbers and effectiveness of a variety of immune cells in our bodies: T cells, natural killer cells and neutrophils.

Currently the WNC data shows that all the work each of us are doing to stay home is working! Don’t stop- we still have a ways to go! As we continue to “flatten the curve” of coronavirus, take heart and know that by choosing to do your martial arts practice, you are choosing to support your health in a variety of ways.

Well-wishes,
Danna

About Danna:

Dr. Danna Park specializes in Integrative Medicine, Internal Medicine and Pediatrics. She received her M.D. degree from Tufts University, completed a combined residency in Internal Medicine and Pediatrics and is a graduate of the Residential Fellowship in Integrative Medicine at the University of Arizona. She is Board-certified in all three specialties. Dr. Park provides integrative consultations for adults and children with a variety of medical conditions and also works with people who want to take an active approach in maintaining their wellness. Dr. Park has specialized training in mind-body medicine, vitamins and supplements, nutritional approaches for brain-based disorders and integrative cancer care.

For more information, call 828-333-3339 or go to www.mountainintegrative.com