Research: Vitamin E & Prostaglandins

Vitamin E is essential for keeping prostaglandins — specifically the pain-regulating prostaglandin E2 — in a healthy range. A randomized controlled trial demonstrated that vitamin E supplementation reduces menstrual cramps. Dietary sources include nuts, seeds, spinach, avocado, bell peppers, beet greens, and pumpkin. By eating richly colored fruits and vegetables, you're also consuming a high level of dietary antioxidants associated with healthier inflammatory cascades and better cardiovascular function.

Your Stage 4 Treat: Dark Chocolate

It's been a lot of hard work to get here — and you deserve a reward. The flavonol content of dark chocolate has been shown in a randomized, double-blinded controlled trial to improve vascular function. It's also a powerful way to increase nitric oxide, the signaling gas responsible for vasodilation and pain perception. A couple of squares a day of a low-sugar, high-potency dark chocolate at this point in your progress is a nice way to keep the blood flowing.

Traditionally, chocolate is said to be a rich food that can increase dampness — so take it in moderation. If your signs of dampness return, take a break or use a little MicroGuard to help digestion.

Breathing Exercise — Pulse to Feet

1. Lie down in a comfortable position. Breathe normally for a moment — don't force your breath.

2. Notice where you feel your heartbeat. For most of us, it's in the chest, neck, or head.

3. Take a deep breath in and sigh to relax. Now place your body awareness into the soles of your feet and palms of your hands.

4. Continue deep inhales and deep, relaxing sighing exhales — while keeping your awareness in your hands and feet.

5. After a few minutes, you'll likely start to notice your heartbeat has arrived where you've kept your attention. If your mind wanders, bring it back to your hands, feet, and breath.

6. Once you feel your pulse in your feet, take a few more breaths there. If you're sleepy, take a short nap. If you can't get it the first time, try during the foot soak — and keep practicing.

1. Bu Zhong Yi Qi Tang Tea (Tonify the Middle)

This formula originates from 1830, when physician Wang Qingren developed it to treat patients with circulatory and neurological damage following stroke. It's still used for that purpose in Chinese hospitals today — giving us a significant reservoir of research into its pharmacology.

✦   Astragalus — A nitric oxide donor (what Chinese medicine calls a "Qi tonic"). Boosts energy and function across multiple body systems dependent on NO. Famous for increasing white blood cell count and speeding wound healing. Especially useful for patients who frequently catch new colds or have been hit multiple times with viruses like SARS-CoV-2.

✦   Dong Quai (Tang Kuai) — The most famous herb in Chinese medicine for women's health. Modern research shows it to be a powerful COX-2 inhibitor, suppressing excess prostaglandin formation — which is specifically what we're addressing here. It typically comes without the harmful side effects of NSAIDs and is safe for long-term use.

Dosage: 1–2 bags per day, brewed and sipped throughout the day.

2. Tibetan Foot Soak

Returning for its blood-moving properties. Tibetan Saffron is an incredibly rare plant with powerful capacities to enhance blood flow, reduce pain, and reduce unhealthy levels of vascular inflammation. While usually known as a fragrant cooking spice, in the foot soak it's employed specifically for its vascular benefits.

Dosage: 1 bag steeped in boiled water, cooled to 115°F or below. Soak 30–45 minutes. Try the pulse-to-feet breathing exercise during your soak for a combined effect.

3. Topical Pain Relief: Evil Bone Water or Corydalis Balm

You have a choice of two favorites for anytime topical pain relief:

✦   Evil Bone Water (Zheng Gu Shui) — A powerful remix of the classic traumatology formula. Best if your stabbing pains are severe, or if you have lots of easy bruising or painful joints. Contains menthol and camphor — FDA-approved for topical pain relief — but the aroma isn't for everyone.

✦   Corydalis Balm — More gentle in action with a milder scent. Good if you like to massage topicals into a large area of your body. Works via your body's innate opioid pathways without the addiction risk.

Usage: Apply as needed to areas of sharp or stabbing pain.

4. Medicinal Hot Chocolate

I want you to be able to enjoy dark chocolate without building up any dampness you worked so hard to get rid of in Stages 1 and 2. This is a high-quality hot chocolate mix made from high-flavonol dark cocoa and includes some of the highest quality medicinal mushrooms from one of the most reputable companies in the industry. The mushrooms have their own tremendous benefits — and I'm happy to report from my own experience that this mix sits very well and is easy to digest for most people.

If Pain Returns — Quick Guide

✦   Wandering or heavy pain only → A one-time repeat of Stage 1 is usually all that's necessary

✦   Other types of pain → Review the appropriate stage video and treat accordingly

✦   Flares from medical treatments, surgery, or vaccination → Usually less severe than from a new virus. Discuss concerns with your doctor in advance.

✦   Above all → Treat yourself gently. Be kind and compassionate. Accept your limitations. Our nature as generous caregivers who want to take care of others often leads us to overextend ourselves and deplete the reserves our bodies need to stay pain-free.