Treatment Received: Acupuncture and moxibustion Key Areas of Focus: RHS forearm pain (underlying liver blood deficiency — which reduces the quality and amount of nutrients being delivered to the area of concern) and general wellbeing.

Treatment Frequency: Fortnightly for 2 more treatments — things are tracking very well. I'm removing obstacles to healing and flooding the blood with nutrients to deliver to the site of pain.

I recommend continuing with the current exercise regime and paying attention to resulting soreness. Exercise creates micro tears in the muscle and therefore a healing response that requires both inflammation export and nutrient import. Hydration is very important here — this is the way toxins are removed, nutrients are imported to the site of pain, and what supports the body in cleaning and filtering blood. Continue practicing handstands — this does not directly affect the forearm muscle. But if it becomes sore, slow down until we are on top of the pain. STRETCHES (forearm and shoulder — the channels pass through the shoulder and we need a clear channel for toxins and inflammation to be removed): Stretch 1 — Grip thumb in palm, knuckles facing away from body. Slowly tilt knuckles toward the floor. This flushes inflammation from the area and gently stretches the muscles. Stretch 2 — Find a doorway, place arm against it at elbow height with palm facing forward. Twist pelvis and chest away from the elbow, opening the pec and shoulder girdle. Stretch 3 — Cactus arms (https://www.youtube.com/shorts/CTcWLkO19dA) FLEXIBILITY AND STIFFNESS: When it is general and global like this, Chinese Medicine looks to the liver and gallbladder — they are yin/yang pairs belonging to the Wood element. The liver is what we are working on for blood deficiency and transporting good nutrients to the sore arm. The gallbladder supports tendon health. Both channels primarily affect the hips and outer legs — another supporting reason to care for the liver and gallbladder.

Hydration is the liquid medium that delivers nutrients and removes waste to damaged tissue. 2L of plain, room temperature water daily, plus 500ml for every 30 minutes of physical activity. Recommend including hydrolyte or coconut water to increase absorption. As blood quality and iron are a feature of treatment — increase dark leafy greens mixed with citrus (to help unlock iron and aid absorption) as well as continuing iron supplements. To support the liver and gallbladder (Wood element): — Hydration is essential — Eat anything that looks or acts like wood: dark leafy greens (with citrus to increase iron absorption) — Cinnamon is great (it is a tree bark) — Sour flavours: citrus, kombucha, sauerkraut, vinegars, salad dressings — The liver and gallbladder love movement and hate stagnation — Reduce toxic intake: alcohol, preservatives, processed sugars, refined foods To build blood (increase iron intake, especially for a vegetarian): — Dark leafy greens with citrus or Vitamin C (lemon, capsicum, broccoli, strawberries) — avoid tea/coffee at the same meal — Legumes (lentils, black beans, kidney beans, chickpeas), seeds (sesame, pumpkin, flaxseeds, cashews, pine nuts, almonds), tofu, tempeh, mushrooms, tomatoes, quinoa, oats — Fish sources: oysters, clams, mussels, sardines, tuna, mackerel, salmon, anchovies (check mercury content and sourcing) — Consider exploring an iron supplement — speak to a nutritionist or naturopath

Although it may not feel like it, stress is a feature of treatment. Stress affects the liver and liver health affects its detoxification abilities and ability to transport oxygen for healing. Signs of liver stress: waking between 1–3am with a ruminating mind, craving sugar and caffeine, skin irritations, decreased tendon healing, food sensitivities, some anxiety in the middle of the night. Support the liver: physical movement (running and yoga), 2L of water, increase leafy greens and citrus, maintain iron supplements, increase sour flavours.

Sleep is a slight feature of treatment — this is when all healing and restoration happens, and sometimes there is waking during "liver time" (1–3am) with a busy mind. This is likely secondary to liver blood deficiency. We should see an improvement with ongoing treatment, hydration, and building iron stores.

— Continue using Voltaren cream (anti-inflammatory applied topically — does not go through the digestive system or get filtered by the liver) — Maintain exercise regime: running and yoga — the liver loves movement — Rest the right arm for the next week or so and monitor how it feels — Maintain iron supplements, green leafy foods, and sour flavours — Use moxa at least 3x a week on the arm until it becomes warm deeper than the skin

Treatment Received: Chinese Remedial Massage, tacks, oily neck massage, some acupuncture points in legs. Key Areas of Focus: Lateral legs (ITB — iliotibial band).

Treatment Frequency: Every 4–5 weeks. These treatments are maintenance, progress and injury prevention — not crisis management. The goal is to keep things moving well as activity increases.

An excellent routine is already in place — I don't recommend changing anything. I am not worried about the ankle; it was managed well. Take a little extra care for the next few days and it should settle quickly. I would like to add 2 stretches to the routine for the ITB: 1 — Gomukasana (Cow Face Pose) — PROTECT YOUR KNEES. https://www.youtube.com/shorts/pj8cr0WYAhU Use arms to steady hips rather than flopping to one side. Fold forward over bent legs. 2 — Bananasana (Banana Pose) https://www.youtube.com/shorts/47w46uRm_QM Cross the stretched (convex) leg over the shortened (concave) leg. Grab the wrist on the convex side and pull toward the concave side to deepen the side stretch. 2.5 — Standing Banana Pose — allows leaning the hips into the stretch for more depth. https://www.youtube.com/shorts/3BstZUT5O9E Lean AWAY from the FRONT leg — the back leg is for support.

An excellent diet is already in place. Aim to drink 2L of plain water daily (plus 500ml for every 30 minutes of physical exercise). Eat a wide variety of foods and colours for a balanced diet. Other than encouragement, I have no changes to suggest.

This is not a feature of treatment. If it becomes one, flag it and I can add calming points or suggest other options — breathwork, saunas, yoga, or another form of moving meditation.

This is not a feature of treatment. If it becomes one, please flag it and we can add points during treatment, talk about sleep hygiene, or explore other options.

Everything I would recommend is already happening — exercise, eat well, get good rest. These treatments are maintenance, progress, and injury prevention.

Treatment Received: Acupuncture. Key Areas of Focus: Spleen (second treatment in three months focusing here). The spleen has a strong diet and digestive focus. We have largely treated the liver in the past — the liver is about holding/housing blood and releasing it when needed. The spleen is about making blood: digesting and absorbing nutrients in food and water to make good quality blood. Both are deeply interconnected when it comes to anxiety — anxiety often reflects a blood deficiency in the heart, which can come from the spleen not making enough blood, or the liver being stagnant and not releasing blood the heart needs.

Treatment Frequency: Monthly maintenance.

Constantly working on this. Remember it is okay to fall off the bandwagon — just hop back on and pick up where you left off. Please say kind things to yourself and acknowledge how far you have come. Strength training and the SANA method are excellent choices. Let those (and the physio when the time comes) be the guides on movement. I am here to offer stretches and treatments to sore muscles. It is expected and such a good thing to be sore and fatigued from a good workout. Fill the body with good things — protein, fibre, and water — and the fatigue will disappear quicker each time. This is the whole idea of strength training: micro tears in muscles that repair stronger than before. Particularly as a woman, exercise and strength training are so important for bone density and cardiovascular health as we age.

This has been a recurring factor. Hydration is important for reducing headaches, managing anxiety, regular bowel movements, and potentially skin sensitivity too. Aim for 2L a day of plain fresh water. Hydrolytes and flavours are encouraged. I know water is a chore — but this is a gentle reminder that it is still and always super important. Practical hydration options for someone who struggles with plain water: — Hydralyte ice blocks (under $15 from any chemist — try different flavours) — Hydralyte powder in a soda stream (similar to flavoured carbonated water and likely cheaper overall) — Protein water (supports protein intake at the same time) Consume most water in the morning or before early afternoon to avoid disrupted sleep from bathroom trips.

Stress and anxiety seem to be underlying factors. It manages well day-to-day but appears to be the first thing to suffer when life happens and things get stretched thin. This is not a weakness — this is the body responding to a perceived threat. Working on hydration will keep heat symptoms away and agitate the heart less. Exercise is also a great way to manage a big mental load. Movement is always medicine and the endorphins created post-workout are medicine for the soul. Making good game plans when in a good headspace means that if a spiral does happen, there are solid plans already made to return to.

Sleep is a constant struggle. It has shifted to a later bedtime — hard to fall asleep, and vivid dreams. Consider choosing a consistent bedtime so the body can learn a routine, and getting into bed an hour early to read and let an active mind switch off. Ask a doctor about melatonin. Melatonin connects the body to the sun — as diurnal mammals we are connected with sunlight, but many things can disrupt this: hormones, artificial lights after dark, curtains in the first light. Sun gazing at dawn or dusk (just the first or last 5 minutes of sunlight) can act as a reset for the body's circadian rhythm — but start with caution, especially with any recent sun sensitivity.

Water and hydration is the common thread across the last few sessions. This will reduce the severity of heat symptoms and support waste removal. Recommendations: — Hydrolyte as an ice block or in water/soda water — Protein water — Ask a doctor about melatonin — Sun gazing (dawn or dusk, 5 minutes) — Saunas — a really lovely mindful ritual, especially in winter (single sessions, packs, or weekly membership available) Please be kind to yourself. Switch perspective from "I'm not there yet" to "look how much effort I'm putting in and look how far I have come." It is not easy to change years of habits, especially when not feeling resilient or energetic. A healthy lifestyle is hard. Climbing this mountain is something to be genuinely proud of.

Treatment Received: Acupuncture. Key Areas of Focus: Digestion, absorption and toxin elimination (including bowels) and sinus focus.

Treatment Frequency: Moving to fortnightly — responding very well. After surgery, breathing will be better and therefore blood will be more oxygenated. A lot of groundwork has been laid with health, diet, and hydration. This gives the best chance of healing quickly after surgery — more established hydration, better nutrient absorption, and improved waste removal will help with bouncing back. Diet is particularly important in recovery for two reasons: 1 — Post-surgery soreness often reduces appetite, so every bite counts nutritionally. 2 — The body needs to process inflammation and medications as well as heal, so nutrients and hydration are very important. Warm foods will help with the healing process. Cold foods of any sort will slow it down — though in the very early stages, cold packs on the face are appropriate to manage inflammation and bleeding. Your medical team will have guidance on managing pain and inflammation.

Take it however needed in the first week or two of healing. No cardio, no heavy lifting — and I doubt there will be any desire for it anyway. When feeling up to it, a short walk in the garden and sitting in some sun will be lovely (careful of sun exposure on fresh wounds). 3x weekly group classes are a good level at this stage of life — I would not recommend pushing harder as the body is going through big changes.

This is a major feature of treatment. In the initial healing phase — eat whatever is manageable and stay hydrated. Then come back to the detail below. Aim for 2L minimum of water per day. Hydration is especially important when focusing on toxin elimination — which happens through a liquid medium. Think of it this way: imagine removing waste through a slow-moving, shallow body of water with leaves and debris built up around the edges, versus a clear, deep, faster-flowing body of water. That is the difference hydration makes. NUTRITION — EARTH ELEMENT (Chinese Medicine): The Earth element governs the spleen and stomach — our digestion and absorption. Earth foods: root vegetables, warm cooked foods, orange and yellow tones, naturally sweet flavours. Warm foods prevent stagnation in the stomach. Earth foods support: — Grains: millet, corn, oats, rice — Vegetables: carrots, cabbage, fennel, potatoes, peas, squash, pumpkin, soybeans — Meat: beef, poultry, duck, lamb, fish (bass, carp, herring, mackerel, sardines) — Raw foods: sweet apples, dates, figs, grapes, papaya — Beverages: fennel tea, bone broth, chai tea AVOID: iced drinks, cold salads, dairy. If eating cold foods, keep the contents of the stomach warm with a hot drink afterwards — bone broth, chai, fennel tea. Avoid 'white foods' (white rice, pasta, white bread) — refined, low in fibre, quickly digested, low in nutrients. Swap for brown or black versions — the more whole and close to food's source the better. FIBRE (why it matters — explained): Fibre bulks the stool, making bowel movements much easier. The large intestine begins in the lower right abdomen, tracks UP, then across under the ribcage, then DOWN to the anus. One of its only jobs is to absorb the last bits of moisture before eliminating waste — which also means absorbing toxins when faecal matter sits too long. Fibre is important because bowel motions happen through coordinated muscle contractions. More bulk makes it easier for the intestines to move things through, and the stool does not reduce as much in size when moisture is absorbed. Depending on the type of roughage, it also gently exfoliates the inside of the large intestine, removing toxic build-up from the walls. Opposite of this: a diet of white bread, potato, pasta. No roughage — enters the bowel as small bulk, difficult to move, becomes even smaller as moisture is absorbed. FIBRE SOURCES: — Whole grains, nuts, seeds — Vegetable and fruit skins (pumpkin skin, sweet potato skin, banana strings, kiwifruit skin, apple, nectarine, strawberries, broccoli, cabbage, beetroot) — Legumes (split peas, lentils, black beans, chickpeas), barley, quinoa — Eat whole fruit instead of drinking juice — Swap white foods for brown TCM food properties resource: https://new.shen-nong.com/article/Properties-Food-From-TCM-Perspective?lang=en Porridge for sleep: https://new.shen-nong.com/article/chinese-porridge-promote-sleep?lang=en

This does not seem to be a feature of treatment. Saunas would be an excellent stress management tool — and would benefit tight muscles and help unblock sinuses (only when medically cleared after surgery). Flag with me if big stresses occur and we will find management techniques together.

This is something we will continue to monitor as treatment progresses. Sleep hygiene is worth discussing if there is no established routine already.

Start with these small diet tips and report back. Increase water intake and — once medically cleared — saunas. A dry brush would help in moving lymph fluid for a self-administered lymphatic drainage massage. BLOOD RESULTS NOTE: Low B12 and high homocysteine are linked — both support the slow toxin elimination picture. We will continue to watch how the body responds to treatments and what tips are practical to implement at home.