With warmer weather comes the perfect chance to start new healthy routines. Check out some of my tips and recommendations for the healthiest summer ever!

1. Disconnect: Cutting down on screen time is something many of us struggle with. Nicer weather means more chances to get out. Create opportunities to spend time connecting with people instead. Some studies seem to correlate social media time with higher levels of depression and anxiety. Help kids disconnect too, by planning an afternoon doing something special with them. Perhaps take them to a tea shop and enjoy some great conversation together.

2. Drink green tea: When you’re at the tea shop order green tea. According to Traditional Chinese Medicine (TCM) green tea has cooling properties, meaning it’s an excellent choice in the summer. In fact, many Beijingers will never drink green tea in the winter. Green tea contains antioxidants that can help counteract the effect of pollution, because unfortunately in the summer we can still get smoggy days.

3. Outdoor activities: That being said, it’s still important to take advantage of the hotter temperatures and go outside. Sunshine is important for Vitamin D production and it’s produced naturally in our bodies when skin is exposed to the light of the sun. Of course, we need to be careful not to burn, as that will seriously increase our risk of skin cancer. While being outdoors, wear hats and try to stay in the shade during peak hours (around 10am-2pm). If you will be in a pool or won’t have access to shade, use sunscreen that’s safe.

4. Safe Sun Protection: In general avoid oxybenzone and choose mineral based products that contain zinc oxide and titanium dioxide. These don’t get absorbed into the bloodstream, unlike oxybenzone which is a hormone disruptor.

5. Hydration: In Beijing summers are hot and humid, causing us to lose water through sweat. People always want to know how much water they need to drink, but it’s a difficult question to answer because it depends on so many factors. The best way to estimate whether you’re hydrated is to make sure your urine is a faint, pale yellow color. Some people like to use the 2L mark, but I find in Beijing sometimes that’s actually not enough. One word of caution though, if you find you have excessive thirst even after drinking 5L of water a day, if you have to go to the bathroom every hour and it disrupts your sleep, you may be suffering from diabetes insipidus. See your doctor and let them know what you’re experiencing.

6. Bring on the veg: Summer is the perfect time to increase your vegetable intake and thankfully there are many seasonal options to choose from. In Beijing, we can find familiar staples like cabbage, cucumbers, tomatoes, but there are also more exotic finds like water spinach, known as kōngxīncài (왕懃꽉), Indian lettuce or yóumàicài (答찝꽉) and Chinese spinach or hàncài (볶꽉). If you’re feeling very adventurous try some bitter melon or kŭguā (욈믿), a summer must since it’s also cool in nature.

7. Eat more raw foods: Eating in season is important for maximum nutrient content, and raw fruits and vegetables take that nutrition to the next level. Since there’s no heating involved vitamin content is generally higher, and beneficial enzymes are also preserved. That’s why summer is the perfect time for salads and fresh fruits.

8. Pack safe picnics: Beijing has many great parks to enjoy in the summer, but when you pack a picnic try to avoid foods with meat or eggs (mayo included). Boiled eggs are less of a concern, and if you must take meat products, be sure they’re packed on ice. Hot foods are more challenging to keep safe, unless you eat them right away. Food that stays out in the heat can spell tummy t-r-o-u-b-l-e. Don’t leave food out for more than two hours, less in extreme temperatures.

9. Stress less: Summer is the perfect time to adopt a more easy-going attitude. Take some time for self-care and do things that bring you joy. Arrange for a regular massage or a nightly walk with a friend. Call a loved one from overseas or a friend you’ve been missing. Try adopting meditation as a regular practice. There are many meditation apps out there. Try one for 10 minutes a day for seven consecutive days and see how you feel.

This article first appeared in the beijingkids April 2019 Exploring Beijing issue.
Photo: Artem Bali via Pexels

For decades, low-fat diets have been recommended to help protect our hearts and curb obesity, but recent studies and new research are questioning that line of thinking.

Cardiovascular diseases (CVDs) are the number one cause of death in the world. Every year more people die from heart attacks, strokes, and congestive heart failure than from any other causes. In China, about one in six people are afflicted with this condition. The traditional recommendation has been to incorporate dietary changes avoiding saturated fat and fat in general. These have been followed since the 1950s and since then the number of deaths due to cardiovascular disease has continued to rise. Even though we’ve been eating less fat, obesity is now at an all-time high, and it’s considered a global epidemic. In China, obesity rates are on the rise. One in four Chinese children age 7 or above will be obese in 2030, according to a report issued by Peking University’s School of Public Health. So how can we protect ourselves from this global killer? Read on!

It is well understood that most cardiovascular diseases can be prevented by addressing lifestyle factors. Helpful recommendations include avoiding tobacco use, eating a wholesome diet, achieving a healthy body weight, becoming physically active, and avoiding the harmful use of alcohol. Simple right?

Let us focus on the wholesome diet part. Hopefully, you’re asking yourself, what exactly does “wholesome” mean? In our desire to avoid saturated fats (these fats are solid at room temperature, and are more plentiful in a food like butter), we created hydrogenated oils containing harmful trans fats. The process of hydrogenation makes oils that are liquid at room temperature, solid. For years naturopaths maintained that these artificial fats were harmful, and now we have evidence that they are. Trans fats create inflammation and stiffness in the blood vessels, thus contributing to atherosclerosis, another CVD. It also decreases the amount of HDL in the blood, what we often refer to as the “good” cholesterol. And even more interesting, trans fats contribute to weight gain, specifically abdominal obesity, which is a known risk for CVD. Going back to the word wholesome, a whole foods diet is the best choice to maintain health and prevent disease, including CVD. When people switched to a low-fat diet, they replaced fats with processed foods and excessive simple carbohydrates including sugar. Fats naturally enhance the flavor of food, so once you remove them you must use sweeteners and other often artificial additives to give a similar texture or flavor. Now we’re starting to understand the harm that excess carbohydrate intake can cause, leading to obesity, fatty liver, and diabetes. The takeaway message here is to eat real food; nuts, seeds, a moderate amount of whole grains, good sources of protein and to keep it plant-based. Good fats should be incorporated into the diet because fats are needed for hormone production, healthy skin, hair, and nails. They give us a steady source of energy and can help maintain balanced blood sugar. Healthy fats from natural sources include avocados, nuts, olives, fatty fish, and they can even be found in grass-fed beef.

When it comes to diet, moderation is the name of the game. Wholesome, natural foods are the answer. And no, fat is not the enemy.

Got a question?

Melissa Rodriguez is a naturopathic specialist and mother of two. To find out more, check out her website at drmelissarodriguez.com

This article first appeared in the beijingkids December 2018 Charity and Goodwill issue.
Photo: Adobe Creative Suite

Health is not merely the absence of disease, it’s much more than that. A state of optimal health involves a balance in the physical, mental, emotional, environmental, social, and spiritual spheres. This may seem like a novel concept to some, but from a naturopathic perspective, this is well understood. All these elements affect our overall health, and unfortunately, mental health to this day is still misunderstood and carries a lot of stigma with it.

When we break a bone, we go to the doctor to get treated and no one would ever question it. If we decided not to go to the doctor, people would think there was something wrong with us. On the other hand, when we need to see a doctor for a “mental” condition, say something like depression, some people might look down on us. They may tell us it’s not necessary to see a professional for feeling down, and that we just need to snap out of it.

As a naturopath, I think mental health issues need to be dealt with, but not always with drugs. If something relatively gentle like an herb can help relieve symptoms, then I suggest using that first. Some natural therapies such as exercise and hydrotherapy, specifically cold showers, have many studies to support their use in the treatment of mild to moderate depression. Herbs such as Saint John’s Wort are commonly used in Europe, more so in Germany where it is prescribed by medical doctors to treat sleep disorders, anxiety as well as depression. If natural therapies alone are not effective, that’s when I suggest moving on to stronger pharmaceutical agents. You can always use natural treatments as supportive therapy.

I once had a schizophrenic patient who was able to work with his psychiatrist and myself to stabilize his symptoms. Even with his medication, he was having trouble coping. We used dietary changes, supplementation, lifestyle modifications, herbal medicine, and homeopathy to support his body and mind. He was a very good patient and followed the recommendations carefully. In the end, his psychiatrist saw such positive results (she was shocked actually) that he was able to decrease his meds.

Important: Never attempt to lower your medication dosage, or to incorporate herbs and supplements on your own. Always work with a naturopath in collaboration with your prescribing doctor.

Another point to mention in the treatment of mental conditions is the importance of finding the root cause of disease. This is one of the key principles of naturopathic medicine. There is a lot of interesting research in recent years looking at the effects of the gut microbiome, and how it impacts our mental health. The gut-brain axis or the connection between the intestinal tract and the brain is now well understood. The microbiome, the collection of micro-organisms such as bacteria, fungi, and viruses that reside in our digestive tract, is an integral part of that relationship. Evidence is mounting to demonstrate that specific toxic by-products from some of the harmful organisms found in the microbiome can impact brain function in a negative way.

Ultimately the important thing to do when mental health is at stake is to get treatment. Find a doctor you trust and who cares about you. Work with them to find the right course of treatment unique to your needs and consider collaborating with other professionals to treat your condition from multiple angles. Take advantage of the resources provided in this edition of beijingkids, and don’t be afraid to ask for help if you need it.

Got a question?

Melissa Rodriguez is a naturopathic specialist and mother of two. To find out more, check out her website at drmelissarodriguez.com

This post appeared on the beijingkids October 2018 Mental Health issue.
Photos: Adobe Creative Cloud, courtesy of Dr. Melissa Rodriguez

Have you heard the saying: Laughter is the best medicine? Well, it’s not just a saying, there’s startling research to back this up. Gelotology or the study of laughter is no joking matter, and there are some definite physical and mental/emotional benefits as well. Let us delve deeper into the barrel of laughs that is laughter therapy.

The formal study of the effect of laughter on the human body appears to have started fairly recently, in the mid-1900’s. Since then a lot of research has been done, and novel ways to use laughter for healing have been developed. One such treatment is laughter yoga. It uses a combination of movements and breathing techniques to stimulate laughter. Although at times laughter is forced, it still has a positive effect.

Laughter helps improve a person’s state of mind; it can lift their mood, contribute to a positive outlook and enhance their sense of wellbeing. It can have an immediate effect on the body, helping to release endorphins, our natural feel-good chemical messengers. This, in turn, helps to ease stress. When we experience stress or anxiety, other chemical messengers are sent through the bloodstream which prepare us for fight or flight, and in the long term, they negatively impact our health. Since stress is a contributing factor in a long list of conditions, we can see how laughing would have a positive effect on our health.

Laughter therapy has been used as an intervention to enhance the psychological wellbeing of care workers, cancer patients, terminally ill patients, children in ICU, dialysis patients, and many others. Studies have demonstrated positive effects for anxiety, depression, tension, and rage. Laughter therapy has been found useful for insomnia, pain relief, increasing immunity and even improving pulmonary function, something that is negatively impacted with exposure to air pollution.

The great thing about laughter is that you can do it in the comfort of your own home. Try this simple experiment. Look in a mirror and laugh. Don’t worry if you feel strange, keep laughing. The body releases endorphins with forced laughter just the same, so keep at it! After you’ve enjoyed a few good belly laughs, observe how you feel? Are you feeling lighter and more at ease? Any change in your mood? If laughing at yourself in the mirror doesn’t sound like your cup of tea, then watch a funny film, spend time with that friend that always makes you chuckle, or do anything else that makes you LOL.

Aside from the health benefits, laughter can help in other ways as well. From personal experience, I’ve also learned, that when dealing with kids, laughter is truly the best medicine. When everyone is stubbornly clinging to their own way of thinking, a silly joke can help lighten the mood and dispel tension, giving us the breathing space to re-examine the situation. Sharing a few giggles with our kids (and our spouse too!) can create joyfulness and help increase feelings of closeness. I’ve noticed this effect in my home, and it truly makes laughter music to my ears.

Got a question?

Dr. Melissa Rodriguez is a naturopathic doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at
drmelissarodriguez.com

This article appeared on p25 of beijingkids June 2018 issue

I recently looked at my kids, and could hardly believe they were mine! My 12-year-old son is taller than me and my daughter is slowly getting there. It feels like I blinked and they were all grown up!

As a child, I remember always thinking I wanted to be a mom. That’s not something most kids think about, but deep in my 9-year-old heart, I knew two things; one I wanted to be a parent, and two a doctor.

My training as a naturopath helped me see each patient as a unique individual, to understand that I had to get to their root cause and find their personal obstacles to cure, in order to treat them successfully. William Osler, a famous Canadian medical doctor from the 1900’s, said: It’s much more important to know what sort of a patient has a disease than what sort of a disease a patient has. Getting to know my patients on a more personal level is an important part of the process of treating them holistically.

This way of thinking has helped me understand both of my children better, to recognize their special gifts, their unique abilities, and to know that they are their own universe. It means I often have to let go of my own preconceived notion of how things must be done, and allow them to find their own way. It’s a challenge for the side of me that likes things done “just so”, but I’m learning; and it’s helping me grow, to become a better version of myself.

It’s definitely not easy, so I’ve tried to develop new skills, habits, and techniques to help me be more patient, more loving, and kinder. In some ways it seems like there’s nothing we can do, if we’re impatient or can’t handle certain behaviors, we often just accept our reaction to them. But in my experience, getting good sleep (not really possible when you have an infant), exercise, abdominal breathing, and meditation go a long way in helping me stay calm in a tough situation.

This is something that I often talk to my patients about because from a naturopathic perspective the body, mind, and spirit are all connected. They impact each other. If I don’t address a person’s anxiety, I’m ignoring a significant aspect of what could be affecting their physical health. As an example, studies show that psychological well being has a positive impact on how our immune system functions. Conversely, exercise is something that can help us have a more balanced mood, which in turn can help us be a better parent.

I give each patient a detailed personal health plan, but I can’t make the lifestyle changes for them. I used to be hard on myself if people didn’t follow my recommendations, but I’ve learned to accept patients where they are, not to take it personally and let go.

Now that my kids are about to enter their teenage years, the challenges of uncharted territory are on the horizon, but I know there are exciting opportunities ahead; the chance to connect on a deeper level, to have new meaningful conversations, to love more fiercely, and begin the process of letting go. And so my journey continues…

Got a question?

Dr. Melissa Rodriguez is a naturopathic doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at
www.drmelissarodriguez.com

Photo: Adobe Stock Photo
This article appeared on p19 of beijingkids May 2018 issue

Fermented foods are all the rage in the health world, and for good reason. They contain helpful microorganisms, that when consumed take up residence in our digestive tract (aka gut) and help us lead healthier lives. Stinky tofu is prepared by soaking tofu in special probiotic rich brine for two weeks. Then it’s usually fried and eaten with a spicy sauce.

Probiotics are the good bacteria and yeasts that ferment the foods we love, to create even tastier and healthier delights. For example, fermentation gives Sriracha sauce and Tabasco their unique flavor. Milk can be fermented to create a great variety of foods, including yogurt, Yakult, and kefir. Soybeans can be made into miso, natto, or tempeh. Kombucha is a sweet fermented tea that is currently very popular in North America. In China, suan cai is a well-known fermented food. It can be thought of as the Asian version of sauerkraut, as they are both made from fermented cabbage.

Probiotics have not only taken the health world by storm but the medical community as well. There are many studies documenting the amazing ways that probiotics influence our health. These tiny organisms help break down food, produce vitamins, boost our immunity, affect our cardiovascular system, and even communicate with our brain, possibly influencing anxiety and mood. Fun fact: Our body is composed of approximately 60 trillion cells. Half those cells are of human origin and the other half are bacterial, this means bacteria are an integral part of the human body!

Going back to our beloved stinky tofu, scientists have discovered new species of probiotics in the brine. Some of these bacteria have the ability to produce a soy-based compound called equol. For some people this process happens in the digestive tract; bacteria in the gut convert soy isoflavones into equol. But not everyone has the ability to do this. Equol has been found to benefit menopausal women by staving off hot flashes and helping improve bone density. In the past, there were no known food sources of equol, but now we know that stinky tofu contains it. In animal studies, equol has specific benefits to cardiovascular function, but more human studies are needed to confirm this effect. Though stinky tofu is made using probiotics, high cooking temperatures destroy the helpful bacteria they contain. Foods with live probiotics are usually kept refrigerated.

In general, choudoufu (stinky tofu) has benefits similar to tofu. It’s a high source of a complete, easily digestible vegetable protein. It contains calcium, manganese, iron, phosphorous, selenium, and many other nutrients. It can help decrease cholesterol and lower the risk of heart disease.

In recent years concerns have been raised about the safety of soy-based foods. I will tackle this issue in my next column, but in the meantime feel free to enjoy some stinky tofu. It may smell bad, but it does a body good.

Got a question?

Dr. Melissa Rodriguez is a naturopathic
doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at www.drmelissarodriguez.com

Photos: Courtesy of Dr. Melissa Rodriguez; 
This article appeared on p20 of beijingkids February 2018 issue.

The holiday season inevitably conjures images of good food and sweet treats, including chocolate which is one of my favorites. This holiday edition of beijingkids is the perfect time to talk about one of the world’s most popular sweet indulgences. Let’s get into the good, the bad, and the ugly of chocolate.

Chocolate is made from the cocoa bean which is native to central and South America. It has a relatively long history of use in Europe and North America, but chocolate, as we know it now, didn’t come to China until the 80’s, with major international candy companies. The chocolate market in China is rapidly growing, as more and more people are discovering this sugary delight.

Cocoa itself is a very nutritious food. It’s rich in antioxidants (read: pollution fighters) and minerals like magnesium, potassium, iron, and zinc. Magnesium also helps protect us from the ill effects of pollution as it’s needed for every major detoxification process in the body. Magnesium is also a relaxant and helps the body counteract stress. Cocoa contains a group of phytonutrients (phyto=plants) called flavonoids, especially flavanols which are better known for their benefits to the cardiovascular system. They’ve been shown to lower cholesterol, reduce the stiffness of the arteries, and help decrease blood pressure. Studies show that eating 2 servings of dark chocolate on a weekly basis (1 serving = 30g) decreases the risk of stroke, heart disease, and diabetes. Flavanols can also help enhance processing speed and working memory. Theobromine, another interesting phytonutrient found in cocoa, is a mild stimulant similar to caffeine. Sounds like another good reason to eat some chocolate when the mid-afternoon slump hits.

But is it really that healthy? We just talked about the good, but what about the bad? Cocoa has a bitter flavor, and in order to make it more palatable, chocolate producers add quite a bit of sugar to please our taste buds. Sugar has no nutritional value and leads to inflammation, which leads to many other health conditions. Candy bars often use milk chocolate; therefore, there is less cocoa when compared to dark chocolate. That means less fiber, fewer antioxidants, and fewer flavonoids. So if we’re eating the candy bar version of chocolate, we’re getting a whole lot of empty calories with much fewer health benefits.

This brings us to the selection process for good chocolate… and unfortunately to the ugly as well. Chocolate is big business, it’s a multibillion-dollar industry that often underpays farmers for bigger profits. In some countries, child labor is employed on farms where working conditions are not only extremely poor but dangerous as well. For this reason, when it comes time to choose your chocolate, look for something that is ethically produced. Many such products have the fair trade logo on their packaging. Don’t forget to also select dark chocolate, with at least 65 percent cocoa. The more cocoa the more nutrition!

Now you have a few more good reasons to enjoy chocolate. Just remember, moderation is key, so balance out your snacking with some nuts and fruits. Yum!

Got a question?

Dr. Melissa Rodriguez is a naturopathic
doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at
www.drmelissarodriguez.com

Photos: Hans, AlexanderStein via Pixabay 

This article appeared on p25 of beijingkids December 2017 issue.

As a naturopath, it’s only natural (pardon the pun) that I would be a big supporter of natural birth. It’s what I wanted for myself and for my babies because I wanted the least amount of interventions possible. I believe there is an innate intelligence in the way nature unfolds, there is a reason for each step of the process, and it’s no different in giving birth. In this case I wanted to embrace the pain, because I knew it was part of the natural course of having a baby.

Giving birth naturally has many rewards for both mother and child: The mother feels a high sense of accomplishment, her rate of recovery is often faster and she is quickly able to attend to her baby. At the same time, the baby is alert and ready to begin feeding. Any possible unwanted side effects due to medications have been thwarted. Of course there are instances when medical interventions are necessary in order to have a healthy delivery, so talk to your doctor

The first step towards having a natural birth is wanting one. Complications aside, you should be convinced of your reasons for wanting to deliver your baby with the least interventions possible. Once you have made the decision, it’s important to be well informed about the natural birth process. Knowing what your body is capable of can enhance confidence in your ability to give birth without the use of pain medications.

Having a support person is vital when giving birth, and even more so when giving birth naturally. Studies show that women who have a continuous birth companion during labor experience fewer Caesarean sections and shorter labors, they require less medication, and fewer induction and augmentation interventions. The benefits for newborns include lower rates of fetal distress and fewer admissions to intensive care units. Women with support report greater self-esteem, less depression, as well as an increased ability to care for their newborns. This support person is not necessarily a husband or partner. Doulas also provide support for birthing women. They do not have a medical role; their job is to be there for the mother before, during, and after labor.

Women are highly sensitive during pregnancy, and being exposed to negative images or information about pregnancy and delivery can cause unnecessary fear and stress. Even books about what to expect during pregnancy can make you focus on all the things that could go wrong. While it is important to be informed, avoid information that is fear-based. Remember, your mind is a powerful force that can easily influence your physical state of well-being.

Confidence in your abilities as a woman to birth your baby naturally is of utmost importance. Women have been giving birth without the use of pain medication for millennia. If it is something you want to do, you can most definitely achieve your goal. A few key points to remember: Knowledge is power, every birth is different, and if things don’t work out the way you envisioned them, it’s okay. Be flexible – a healthy baby (and mama) is the ultimate goal.

Got a question?
Dr. Melissa Rodriguez is a naturopathic doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at www.drmelissarodriguez.com

I love Beijing! I’ve called this bustling city home for nine years and I can’t say enough about how well China has treated us. Of course life in this metropolis isn’t without its downsides, and we all know what the biggest one is… air quality. At least in my books, dealing with pollution is my greatest heartache.

Thankfully I have many tools in my naturopathic tool box to help counteract smoggy skies; one of those tools is the neti pot. Perhaps this is the first time you’ve heard of this curious looking contraption. Picture a small oblong watering can with a long, slim spout. It’s available in various materials, but I prefer ceramic. You can even find it on Taobao! Let me tell you how the neti pot works, and you may also become a fan.

The neti pot provides an easy way to irrigate the nasal sinuses. Flushing the nasal passages with water is a form of hydrotherapy that comes from the ancient medical practice of Ayurveda. This process helps to clear mucous, microorganisms, and debris, including pollution and particles from our nose. This can lead to easier breathing for those with allergies, sinusitis, and colds.

Clearing the “stuff” in our nasal passages helps improve the function of our cilia, the tiny little hairs that line the mucous membranes of our respiratory tract. Cilia trap unwanted particles and prevent them from going into our lungs. Interestingly, some people with headaches and coughs also experience relief using a neti pot. Picture this; pour water into your right nostril while tilting your head to allow the water to flow out the left nostril. In the process your sinuses are cleared and you can breathe easy.

Now on to the practical part of this operation, in order to successfully and healthily use a neti pot the first rule is to never use straight tap water. Water must first be boiled and allowed to cool to a lukewarm temperature. Tap water in Beijing is unreliable in terms of purity (unless you have a good filter installed), so I would suggest using bottled distilled water instead. It is the cleanest option, but you still need to boil the water. No matter what type of water you use, be sure to boil it first.

I also recommend using a saline solution in your neti pot. A saline solution is essentially a salt solution; it’s gentler on sinuses and acts as a disinfectant as well. A simple recipe can be made at home. Place one cup or 240 ml of boiled water in a clean glass or ceramic container. Add ½ tsp or 2.5g of salt to the water, along with ½ tsp of baking soda. For salt I suggest using a non-iodized imported version. The fewer additives the better. Dissolve the salt and baking soda completely, and then transfer your saline solution to the neti pot. Now find yourself a bathroom sink and get ready to have some fun!

Got a question?

Dr. Melissa Rodriguez is a naturopathic doctor and mother of two, who works at Beijing United Family Hospital. To find out more, check out her website at www.drmelissarodriguez.com

Photos courtesy of FreePix.com, BJU, and AIER

This article originally appeared on p 17 of beijingkids June 2017 issue.
Download the digital copy here.