How to Gua Sha Using a Facial Roller

Gua Sha, also known as “coining”, “skin scraping”, or “pressure stroking” is an ancient instrument-assisted lymphatic technique utilized in Traditional Chinese Medicine. The best way to learn how to do gua sha on the face is by watching a demonstration, so I’ve included an in-depth video tutorial at the end of this post. 

When done on the face, gua sha can reduce fine lines and wrinkles, restore firmness and elasticity, promote a brighter complexion, relieve jaw tension, promote lymphatic drainage, and decrease puffiness. It can also help with sinus congestion and headaches. I find that when I do it in the morning it helps with mental clarity and reducing brain fog.  

Gua sha on the body (back, shoulders, and neck are the most common areas) and gua sha on the face are performed quite differently. While the point of gua sha on the body is to draw out transient therapeutic bruising, you do not want to do that when practicing on your face. 

I first got into gua sha when looking for something to help patients with eye strain which is a symptom that patients started complaining about more when the pandemic hit.  A lot of people working from home had to increase their screen time.  I have also seen gua sha help with other symptoms related to vision such as light sensitivity and eye dryness. 

I also have chronically reactive lymph nodes behind my ears (I suffered from a lot of ear infections as a child) and many tender points on my face (especially in front of my ears and along my hairline) which correspond to specific acupuncture points that have benefited from stimulating daily with gua sha.

BODY VS FACIAL GUA SHA

In Chinese medicine, gua sha on the upper back, shoulders, and neck is a common treatment for colds, influenza, and fevers. It is also good to do if you have been exposed to someone who is sick or if you feel a virus coming on. 

If you are interested to know more about the science of body gua sha, PUBMED includes studies that have found gua sha to effective in treating back and neck pain, migraines, liver inflammation, perimenopausal symptoms, and breast distention/mastitis.  

Because body gua sha is painful and the point is to dig deep enough to create bruising for healing it can be uncomfortable and make people not want to do it.  That’s why I fell in love with the lymphstar machine that we use for lymphatic drainage session in the office.  With this type of technology you get the lymphatic healing benefits without the bruising or pain during a relaxing 30 minute or 60 minute session.  

Having fallen in love with the health benefits of lymphatic drainage I was super excited to be able to show patients how to do it for the face at home.  I would not try body gua sha at home.  So what are the benefits of facial gua sha? Facial gua sha is great for lymphatic drainage of the face which helps with detox from the brain and mouth and also less puffiness which people tend to get around the eyes.  It’s advertised as anti-aging for wrinkles but I want people to understand that less wrinkles is secondary to the movement of lymph and toxins which is very healing.

Facial gua sha also helps relieve muscle tension in the head and neck which not only helps with TMJ problems, headaches and neck pain but can also prevent them.  I am so surprised when I do the facial gua sha how many tender spots I feel.  Spending extra time on the tender spots brings circulation to the area helping to prevent pain.  

Since this is a technique that originates in Chinese medicine,I find it fascinating to look at all of the acupuncture channels (meridians) that are on the face and  neck that you can stimulate with facial gua sha.  

Starting at the center of the face moving outward and down, these are the channels that run down the face:  

• Governing Vessel, also called Du (GV); 

• Urinary Bladder (UB); 

• Gallbladder (GB); 

• Stomach (ST); 

• San Jiao, also called Triple Heater/Triple Burner (SJ); 

• Small Intenstine (SI); 

• Large Intestine (LI)There are different gua sha tools you can use made of different stones. There are flat stones that are made for scrapping and to get in deeper.  There is also rollers that have a softer affect that I prefer because I realized patients were using the flat stones too intensely which helped but also caused too much inflammation in the process.  So I do highly suggest the roller over the flat stones.  

We carry in the office 3 different stones because I couldn’t decide on just one stone.  We have jade, rose quartz and opal facial rollers.  I prefer to muscle test each person for which one works best for their body.

Rose Quartz Roller: Increase Circulation, Promotes Production of Collagen, and Calms Sensitive Skin. Best Used at Night and for Soothing.

Green Jade Roller: Helps Reduce Puffiness, Help Tone and Firm Skin Cells, and Stimulate Collagen Production. Best Used in the Morning and for Balance.

Opal Roller: Good for all Skin Types, Can help to Cool and Refresh Fatigued Skin.

The flow of lymph only goes one way: towards the heart. So when you use the gua sha the strokes should be from the center of the face outward and moving down the face and neck (see video for demonstration). 

One of the biggest positive cosmetic benefits I notice when I perform facial gua sha on myself is a reduction of facial puffiness, most notable in my cheeks. You could say that it sculpts my cheeks. Others may notice de-puffing of their eyelids, jawline, under their eyes, or in the forehead. The reason that facial gua sha reduces puffiness is due to the drainage of lymph out of the face and neck. The lymph’s job is to carry toxins so that’s why I say it’s good for detox. 

I also notice a reduction in the appearance of fine lines, especially the number ones between my eyebrows. If I wake up from a night of frowning in my sleep, the evidence disappears quickly after my morning gua sha session. So here’s my advice, use my video as a starting place to explore gua sha.  If you don’t do it hard enough or if it’s too hard you aren’t going to damage anything so it really is safe. Pull the tool across your face, don’t push it. Think of spreading butter on toast. Pulling comes more naturally when you use the same hand as the side of the face you are working on; if you try to use the opposite hand you’ll be more likely to try to push the tool. 

For the gentlest and most relaxing type of gua sha facial, use long, slow, meditative strokes with a thicker tool laid as close to flat against your skin as possible. You can vary the pressure from light to more firm. You can even turn it into a type of moving meditation by coordinating your breathing with the strokes. When doing this style, it’s best to anchor the skin where you begin each stroke using your other hand. You’ll need to allot more time for this style, ideally at least 5-10 minutes, but you can drag it out even longer if you wish. For a more invigorating facial, use rapid, short strokes with light pressure.  Use firm pressure when doing gua sha on your neck, medium pressure on your face, and feather light pressure around your eyes. And don’t forget to take before and after photos so you can see how these techniques affect your skin!

The stones are smooth so you don’t have to use lotions or oils.  I prefer to do it on bare skin after I wash my face in the morning since it helps my mental clarity and reduces brain fog. But you can do it at night, too. 

Contraindications:

Do not do gua sha on fresh botox. Talk to the provider who injected it to find out how soon you can safely implement facial massage.

Do not do gua sha on top of injected fillers in the face.

It’s best to talk with us first if you are dealing with any kind of skin problems like acne or rosacea. It’s best not to do scraping on top of areas of active inflammation, but to instead do the strokes on the other areas of the face, and especially on the neck to promote lymphatic drainage in order to get the inflammation down. 

You can place your gua sha stones and rollers in the fridge or in a bowl of ice water (just dry it off first) and press it gently into areas of inflammation. If you suffer from puffiness using a cold roller or flat stone could give more benefits.  

If you are still uncertain whether gua sha is something you should add into your daily routine please let us know at your next visit and we can help you decide with our expertise and then muscle test you also for which stone would be best: jade, rose quartz or opal.  

This video contains a demonstration to empower you to begin your own facial gua sha practice. 

Ketogenic Diet

Eat Fat to Lose Fat

We are trained to think that in order to lose weight, we need to eat less…especially less fat. But what if I told you that the key to making the body a fat-burning machine was to eat fat? That's right! To lose fat you need to eat fat, and lots of it.

How does the ketogenic diet work?

This is the basis behind the ketogenic diet. The ketogenic diet is a diet high in fat, low in protein, and even lower in carbohydrates. Eating this way makes the body produce ketones in the liver from the digested fat, which is where the "ketogenic" diet gets its name. The ketones then take the place of glucose as fuel for the body, which is what our bodies typically use when we eat the average American diet of higher carbs and protein. With a high level of ketones and a low level of glucose in the blood, the body produces less insulin. In turn, it becomes a fat-burning machine, as less insulin being pumped out means that the body has a far easier time burning stored fat for energy.

What are the benefits of the ketogenic diet? 

• First and foremost, the ketogenic diet actually originated as a tool for treating neurological diseases, such as epilepsy.
• Studies have shown that low-carbohydrate diets can lead to weight loss.
• Additional research shows that a ketogenic diet can regulate blood sugar levels and blood pressure.
• Eating ketogenically can help treat Alzheimer's disease.
• Studies show that the ketogenic diet can slow tumor growth in cancer patients.
• Research shows that the ketogenic diet also help hormone levels in women with polycystic ovary syndrome.
• If you go on the ketogenic diet, you might notice it reduces acne and has other skin-clearing benefits.

How can you get into a ketogenic state?

So, what does the ketogenic diet look like? There are several variations on the ketogenic diet, broken down below:

• Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet. It typically contains 75 precent fat, 20 percent protein, and only 5 percent carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts, consuming most carbs before a workout.
• High-protein ketogenic diet: This is similar to a standard ketogenic diet but includes more protein. The ratio is more like 60 percent fat, 35 percent protein, and 5 percent carbs.

Keep in mind that only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders or athletes.

What should you eat on a ketogenic diet? 

The exact amount of fat and protein is a matter of individual body responses and activity levels, but almost everyone on a ketogenic diet will consume only 10 percent or less of calories from carbohydrates. This means that any food high in carbohydrates should be limited or avoided, including sugary foods like cakes, cookies; and candy, grains and starches including beans and root vegetables like potatoes, carrots, and beets; fruits (except for small portions of berries), tomatoes, low-fat/sugar-free products, and alcohol.
The good-foods list includes meat, fish (especially fatty fish like mackerel, salmon, tuna), eggs, butter, full-fat cream, cheese, nuts, seeds, healthy oils (I would stick to olive oil, coconut oil, and avocado oil), low-carb vegetables, avocados, herbs, and spices.
The good news is that you can also have coffee and tea on a ketogenic diet, as long as there is no added sweetener. However, I do recommend sticking to only one cup a day, as too much caffeine may down-regulate ketosis. Many people who adhere to the ketogenic diet also swear by bulletproof coffee, or butter coffee: coffee infused with butter, MCT oil, or both.

How do you know if you're in ketosis? 

So, you've changed your diet to include a much higher fat content in order to try to put the body into ketosis. Now, how do you know if it's working? Typically, the results will speak for themselves, but to find the perfect balance of fats, proteins, and carbs for your body you can buy a ketone meter, and with the prick of a finger you can find out your blood ketone levels. As another and cheaper option for checking your ketone levels you could purchase ketone urine strips, but I am not quick to recommend this method as there are many variables that may affect the outcome, including your level of hydration as well as the amount you are excreting versus what is actually the level inside your body. You might also be interested to know that you can actually tell if you are in ketosis if you sense that your breath, sweat, or urine smells sweet. This is the smell of acetone, which is a by-product of breaking down ketones, and some people refer to it as the ketogenic "fruity" smell.

How many ketones are optimal for ketosis? 

If you choose to test your blood ketones, you should be looking for levels between 0.5 and 5.0 mM, which means that you are in therapeutic ketosis. In my opinion, the ideal range is 1.5 to 3.0 mM, and levels above 3.0 mM are not necessary in order to get results. In fact, when there are too many ketones, meaning over 20 mM, this can be detrimental to the body. It is called ketoacidosis and cannot occur on a ketogenic diet but when there is a disease in the body. Ketoacidosis can often be seen in the end stages of diabetes.

If you are having trouble reaching the ideal range of blood ketones even when you feel your carb intake is minimal, I would look to see if you are eating too much protein. Excess eggs and meat will turn into glucose in the body, compromising optimal ketosis. To counter this, eat more fat! For example, if you add more butter to your steak you might not feel like having a second portion of steak because you are more satisfied and satiated from the first one. Simply, more fat in your food will fill you up more. This will ensure you eat less protein and even fewer carbs, and as a result your insulin levels will drop and you'll be able to reach optimal ketosis. If you are a vegetarian who is interested in this diet please reach out to me and I can give you more specific guidelines. 

Most people can safely do a ketogenic diet, but I recommend running any major dietary changes by your doctor, especially if you are diabetic and on insulin, or on medication for high blood pressure. If you are pregnant or breastfeeding, I wouldn't recommend the ketogenic diet unless ordered by your doctor.

A Healing Apple Cider Vinegar Drink

Years ago I started suggesting the use of drinking apple cider vinegar to help with candida problems but when I found out that Hippocrates (the father of modern medicine) knew about apple cider vinegar’s antibiotic properties and recommended it to his patients for its healing properties centuries ago I started doing more research.

Apple cider vinegar has anti-bacterial, anti-fungal and anti-viral properties. Among the ailments it’s said to help with allergies, acne, high cholesterol, joint pain, weight loss, rheumatism, arthritis, gout, dandruff, chronic fatigue, candida, sore throat, gum infection, sinus infection, flu, acid reflux, leg cramps and ear infections. It’s also used to help dissolve kidney stones, lower high blood pressure, and it’s also been shown to help with prediabetes and type 2 diabetes by improving insulin sensitivity.

Even though vinegar is acidic, when we drink apple cider vinegar it has an alkaline effect in our bodies. The fact that apple cider vinegar causes our pH levels to become more alkaline could play a large part in it's healing abilities. It also reacts to some toxins in our bodies, converting them into less toxic substances. Our bodies need a slightly alkaline pH balance to be healthy. The typical Western diet creates an acidic pH in our bodies, and many health problems are attributed to this. Taking a tonic containing apple cider vinegar can help restore alkalinity, and therefore assist the body in getting rid of some of the health problems listed above.




You’ll get the greatest health benefits from apple cider vinegar that is made from organic apples, fermented using traditional methods, raw (unpasteurized) and unfiltered. Be sure to drink apple cider vinegar diluted or it eats away at tooth enamel and can cause burns to the sensitive tissues in your mouth and throat. There have also been reports of apple cider vinegar supplements (in capsule form) causing permanent tissue damage of the esophagus. So use apple cider vinegar in liquid form, diluted with water.

I have been experimenting with a few tinctures and so far I found this one to be the best. It has the diluted apple cider vinegar but also has the baking soda and lime juice which are alkaline and help raise the pH. pH is important in decreasing inflammation. Inflammation is the foundational problem to all the above listed symptoms. The only difference in symptoms is how the body decides to manifest the inflammation. Acne is inflammation of the skin, acid reflux is inflammation of the stomach, allergies is inflammation of the sinuses. arthritis is inflammation of the joints. etc. The spices are added to the tincture because cayenne will increase circulation which is beneficial in healing and turmeric has anti-inflammatory properties.

1Tbsp. organic apple cider vinegar
1/2 organic lime squeezed
1/4 tsp. baking soda
the baking soda will fizz, so wait for it to fizz out
a pinch of cayenne
a pinch of turmeric
a pinch of black pepper
1/2 cup warm water

Drink 20 minutes or more before breakfast every day.
Make sure the water is warm not hot, for hot water will change the properties of the vinegar and lime juice.

To read other benefits of apple cider vinegar, 

read my blog.

DIY Rose Water

I love roses not only for their beauty or their fragrance, but for their medicine. That’s right, the seemingly delicate rose is one of the most powerful herbs especially when it comes to the skin as some of you already know from my recommendation of using rose water spray.

Rose water is a great gentle toner for the skin. It can also be applied as a makeup remover or spray wherever there is dry skin. Apply around the eyes to help sooth and prevent or reduce eye puffiness. A swipe of rose vinegar can pull heat from sunburn; a smear of rose jam can bring a sense of well-being to anyone who eats it. Rose infused honey is a joy to add to teas and gluten-free pastries.

Rose is unique in that it’s great at what it does, no matter the application.

Used for thousands of years as a youthful skin tonic, rose water boasts some amazing benefits.

Rose water is good for:

• Tightening pores
• Smoothing fine lines and wrinkles
• Balancing the skin’s PH
• Slowing the aging process
• Freshens the complexion
• Calming the senses

It is very important to make sure you source high quality roses. I strictly get my dried rose petals from Mountainroseherbs.com as their quality is second to none. The fragrance is strong and the color pay off in beauty recipes is often a rich ruby hue. Their roses are not treated with chemicals and are harvested at just the right time for the highest potency.

Fresh petals are of course a delight when you can find them; just make sure they are not sprayed with pesticides. Harvest the fresh roses in the morning when they are most fragrant and make rose water as soon as you can for best results. I particularly love wild roses when I’m lucky enough to come across them or that one time a year when they grow in my garden.

Making rose water is super simple. It only takes minutes to make a beautiful tonic for the skin that can be used as much as you desire.

Here’s What You’ll Need:

• Distilled water
• Dried red rose petals
• A funnel
• A glass bowl
• A nut milk bag
• A spray bottle

Loving Preparation- How to Make Rose Water:

• In a small clean pot, bring the distilled water to a boil (I measured a little more water than would fit in my 4oz glass spray bottle)
• Next, add in a handful of dried rose petals (you can use fresh but make sure they are fragrant and not sprayed with chemicals)
• Cover the pot and gently simmer the rose petals until they lose their color
• Turn off the heat and let the rose water cool completely
• Once cool, strain the rose water in the nut milk bag in the glass bowl
• Pour the strained rose water into a spritzer bottle. A glass bottle is best.
• Use daily and often! Will keep for 7 days at room temperature or up to a month in the fridge.

Wheat is a Genetically Modified Poison!

Eating gluten-free is hot right now. Many grocery stores and restaurants have gluten-free options but what exactly is gluten, why are people choosing to stay away from it and why do many of my patients who have food sensitivities eat wheat-free diets and not necessarily gluten-free diets? Burning questions, I know!

Gluten is a protein found in grains that include wheat, oat, spelt, rye, and barley and some people have a true allergy to it where their body cannot digest it so when consumed, their digestive track becomes inflamed, the intestinal wall damaged and over time celiac disease forms. Celiac disease is diagnosed by blood tests and examining a small piece of tissue from your intestinal track to see if it's damaged.

But a lot of people who feel that gluten may be an issue for them go for the celiac disease test and it comes back negative, yet they know they somehow feel better if they don't eat gluten. So even though there is no true gluten allergy causing a disease there could be a gluten sensitivity causing symptoms. That is why I muscle test to see if gluten is a problem for the body to digest and once off gluten their symptoms become dramatically better. Symptoms helped by not eating gluten when indicated by the muscle testing (also known at Nutrition Response Testing) include acne, constipation, diarrhea, gas, acid reflux, headaches. A lot of the times patients inform me about weight loss that occurs as a result as well.

Sometimes though, when testing the body, I don't find gluten as a problem for the body to digest but wheat itself is a problem. Whereas the other grains, oat, rye, spelt, etc. are okay for the patient to eat. So why would wheat be an issue but not gluten? The answer is because it has been genetically modified and the body looks at it as a toxin instead of a food. So for some bodies it is a "perfect, chronic poison," according to Dr. William Davis, a cardiologist who has published Wheat Belly. Davis said that the wheat we eat these days isn't the wheat your grandma had: "It's an 18-inch tall plant created by genetic research in the '60s and '70s." This thing has many new features nobody told you about, such as there's a new protein in this thing called gliadin. It's not gluten. The gliadin protein is an opiate. This thing binds into the opiate receptors in your brain and in most people stimulates appetite. Opiates include chemicals like morphine, heroin and opium.

So when people stop eating wheat, just like when people stop eating gluten, they tend to lose weight. My patients have also found relief in digestive issues, fatigue, headaches, acne, severe PMS and brain fog. When making food options while staying off of wheat you know if it's gluten-free then it won't have wheat so buying/ordering gluten-free is an easy way to go about cleaning up the wheat in your diet.

Besides staying off of the bread, pasta, bagels, pretzels which are obvious white flour/gluten containing foods one should be careful of gravies, soups and salad dressings which tend to use wheat as a thickner. Soy sauce has gluten in it as well and so a lot of my patients go to a health food store and get gluten-free soy sauce and bring that to the restaurant when ordering sushi or sashimi.

The Benefits of Oil Pulling

Oil pulling was first introduced in Ayurvedic medicine. I finally decided to blog about it as I ask many of my patients to do it. Whether it's for oral healthcare, digestive health, to clear out the sinuses or an immune system booster I've seen it help many patients in many ways!

Oil pulling as we know it today, was introduced in 1992 by Dr. F. Karach, MD. He claimed that oil pulling could cure a variety of illnesses ranging from heart disease and digestive troubles to hormonal disorders. Dr. Karach’s method of oil pulling emphasis swishing, not gargling, the oil in the mouth. The oil is “worked” in the mouth by swishing and chewing it around the mouth and ‘swizzling’ it (pushing it through the teeth) for a period of 15 to 20 minutes. The best time is in the morning before eating breakfast, but can be done before any meal on an empty stomach.

Oil pulling instructions:

Use 1-1.5 spoonfuls of unrefined, high quality, organic sesame seed oil (non-toasted) and 'swizzle" in your mouth for 15-20 minutes. Sesame seed oil is the best oil to swish with.  I love using Banyan Daily Swish

Once completed, spit the oil out (we recommend spitting in the trash as it can clog your sink or toilet over time).

Follow it by a thorough mouth rinse with water.  Warm water with sea salt is best.

Never swallow the used oil because it is loaded with bacteria, toxins, pus, and mucous. It is a good idea to brush your teeth afterwards to really clean out any leftover toxins and wash the sink afterwards as well if you don't spit it out into the trash.

Benefits:

Strengthens teeth
Can help reverse gingivitis
Prevents tooth decay/whitens teeth
Strengthen immune system
Improve digestion
Reduce skin problems (acne, eczema, psoriasis)
Reduce allergies
Lessen headaches
Help hormonal imbalance
Clear out sinuses

Tips:

Be sure you are using a high quality, organic, non-toasted sesame seed oil.
Set timer for 15-20 minutes because it's going to feel like a long time and I don't want you to guess that it's been 15 minutes when it's only been 5 minutes.

Precaution:

If you are allergic to a particular brand of oil, then change the brand of oil.

DO NOT SWALLOW.

One of the first cleansing symptoms you will experience is an increased flow of mucous from your throat and sinuses. Mucous drainage is one of the body’s methods of removing toxins. While you are oil pulling mucous may build in the back of your throat. You may even have to expel the oil and clear the mucous from your throat before reaching a full 20 minutes. If so, take another spoonful of oil and continue swishing for a full 15-20 minutes.

I usually do oil pulling when I am feeling sick to help clean my lymphatic system and boost the immune system. Your lymph takes about 7 minutes to circulate through the body. It is important to do oil pulling for a minimum of 15 minutes so you can clean out all of the lymph at least twice. But if during the 15 minutes your mouth begins to tire or stomach becomes sensitive start with 5 minutes and work your way up to 15-20 minutes.