STAY CALM AND SUPPORT YOUR IMMUNE SYSTEM

Everyone is anxious about the Coronavirus right now, and perhaps feeling a bit helpless. But there are things you can do to protect yourself. Some are common sense (wash your hands) and some are rules for general well being (eat well, rest well, stay hydrated). Here are some additional suggestions to support your immune system during this time:

1. One of the best things you can do for your overall health is get more sleep. Many disease-fighting substances are released or created while we sleep. Our bodies need these hormones, proteins, and chemicals in order to fight off disease and infection. Sleep deprivation decreases the availability of these substances leaving us more susceptible to the viruses and bacteria we encounter. This can also prolong recovery time, as our bodies lack the resources to properly fight whatever it is that is making us sick. (read more here:)

2. Stay Hydrated. Chronic dehydration deteriorates health and leaves us open to infection. Limit dehydrating liquids like alcohol and coffee, and drink more water and herbal tea. And the best way to hydrate is through your diet. Add soups, stew, congees and porridges, and lots of fruit and (cooked) veggies.

3. Bone broth is the new chicken soup. It is incredibly fortifying, and builds Jing or “essence” which is the ultimate resource. It also fights infections like colds and flu, heals leaky gut, reduces joint pain and inflammation, helps with bone formation and repair, and as a super side effect, it is amazing for you skin, hair, and nails!

4. Kitchen and garden herbs are a super easy way to support immune function. Common kitchen herbs like garlic, oregano, basil, thyme, clove and ginger have antibacterial and antiviral properties. Garden herbs like echinacea, and goldenseal boost immunity.  And honey is both a food and a medicine and can be used for combating infections, and even treating allergies.

5. Essential oils have a long and documented history of improving immune function. There are stories as early as the 15th century of thieves using essential oils to protect themselves from bubonic plague as they robbed the sick (thus the popular ‘thieves” blends…) Oregano oil is a powerful antibacterial, and basil is an antiviral. Thyme and eucalyptus support respiratory issues, and ginger and clove are warming. You can use them in a diffuser, a bath, a steam or rub them on your chest. It is easy to make a blend yourself, or check out my “Immunity” blend here:

6. Vitamin C is an immune system superhero. It encourages the production of white blood cells which help protect the body against all infections. It is an essential part of the skin’s defense system, and has been shown to shorten wound healing time. In addition, Vitamin C is a strong antioxidant, offering protection from free radicals. When free radicals accumulate, they can promote a state known as oxidative stress, which has been linked to many chronic diseases. Take your vitamin C!

7. Moderate exercise has been proven to increase white blood cell numbers and activity. But there is such a thing as too much or too little. The sweet spot seems to be 30-60 minutes. Much more that and your stress hormones go up, which impedes your immune system. Also moderate intensity is best -- like brisk walking, easy jogging or cycling. And consistency is very important. Aim for 30 mins every day to effectively support immunity.

8. Acupuncture can regulate immune function and treat the underlying cause of the disease by reducing symptoms, speeding up the healing of infection and normalizing the body's immune response. It builds “Wei Qi” which is like an invisible field of energy in the body, which protects it from EPF’s (external pernicious factors). Regular acupuncture has been shown to be effective in treating asthma, allergies, rheumatoid arthritis, lupus, colds and infections.

 9. When extra support is needed I turn to Chinese Patent herbal formulas.  I like Jade Windscreen or Immune Plus by Evergreen. They both contain Astragalus, which has been proven to be effective at boosting immunity and warding off airborne pathogens. In fact, Astragalus root (or Astragali Radix), is considered “the best immune tonic herb in stabilizing and strengthening the protective ‘Qi’ in your body” in original Chinese medicine texts. I always have some in my medicine cabinet, and I start taking it the minute I feel rundown.

10. Elderberry is one of the most commonly used medicinal plants in the world. Traditionally, Native Americans used it to treat infections, while the ancient Egyptians used it to improve their complexions and heal burns. Today, elderberry is most often taken as a supplement to treat cold and flu symptoms. It has been shown to shorten the duration of the flu, and lessen the severity of symptoms. It also reduces cold duration, reduces inflammation, supports skin health, acts as a natural diuretic and even manages diabetes.  It is super easy to make into a syrup and use daily as an immune tonic. Recipe below:

Simple Spiced Elderberry Syrup

Prep time:  5 Minutes

Cook time:  60 Minutes

Total time:  1 Hour 5 Minutes

Yield: 2 cups

A simple home remedy to boost immune health and treat the common cold or flu

Ingredients

• 1 cup fresh or ¾ cup dried elderberries

• 3 cups water

• 2 Tbsp fresh sliced ginger

• 1 tsp cinnamon or ½ cinnamon stick

• 1 tsp cloves

• 1 cup raw honey

Make It Like So

1. Place elderberries, water, ginger, cinnamon and cloves in a pot. Bring to a boil and reduce to a simmer for 45 minutes to one hour.

2. Remove from heat and using a fine mesh sieve or cheesecloth, strain out mixture. Transfer liquid to a jar and stir in 1 cup of honey.

3. Keep in the fridge sealed for 2-3 weeks.

Don't Stress Out About Flu Season

The only way to truly protect yourself during flu season is to have a healthy immune system. And the only way to have a healthy immune system is to be well fed, well rested, and hydrated. Your immune system is miraculous -- we are exposed to multitudes of germs every single day and almost never get sick because our immune systems are working. Until they don’t. Because we are depleted. Because we are overtired, stressed, not eating healthy foods, etc. Luckily there are many things we can do to support our immune systems and a little TLC goes a long way: 

1. Wash your hands. (NOT with hand sanitizer or antibacterial soap)! The single best way to stop the spread of disease is hand washing. So, wash your hands often. But bear in mind that a healthy immune system starts with healthy gut bacteria! So, don’t kill off the good guys with hand sanitizers and antibacterial soaps. Soap and water will do just fine.

2. Stress Less. I know this is easier said than done but stress is the number one enemy of your immune system. When your nervous system is in “fight of flight” your immune system is literally switched off. Try and spend some time in “rest and digest’ every day, weather that is meditating in the morning, walking through the park at lunch, yoga after work, or turning your phone off on the weekends. Be disciplined about your downtime!

3. Wear a scarf. In Chinese medicine, cold and wind are considered an EPF’s (external pernicious factors) They can access your system through a point at the back of your neck and bring on a cold. This may sound a little farfetched, but when you get sick your neck gets achy. And your glands get swollen! So, I think it is best to keep this area protected.

4. Cook your veggies. Winter is not the time for salads and green juices. It is not the time for a cleansing diet. It is best to eat warming, building foods that nourish and fortify! So, roast your veggies, try healthy grains, cook soups, stews, and congees. And add in warming spices like ginger and cayenne.

5. Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system. Kitchen Herbs like oregano, basil, thyme and rosemary all have antibacterial and antiviral properties. And my personal favorite is mega doses of Vitamin C!

6. Get 8 hours of sleep. When you are depleted your defenses are down. Don’t get depleted. Winter is the time to rest and recharge -- take advantage of the cold and the dark and stay in! Go to bed early! I think it may be the single most important thing you can do for your immune system, and your overall health.

7. Get Acupuncture. Acupuncture is a great immune booster. It supports the wei qi, or defensive qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. And it also alleviates stress which in turn supports immunity.

DON’T STRESS OUT ABOUT FLU SEASON…

They only way to truly protect yourself during flu season is to have a healthy immune system. And the only way to have a healthy immune system is to make self-care a priority. I feel like that needs to be said twice. Make…self-care...a...priority. Your immune system is miraculous -- we are exposed to multitudes of germs every single day and almost never get sick because our immune systems work. Until they don’t. Because they get worn down. They get worn down when we are overtired, when we are stressed, when we are not eating healthy foods, when we are exposed to extreme weather. Luckily there are many things we can do to support our immune systems and a little TLC goes a long way: Add some Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system.

1. Wash your hands. (NOT with hand sanitizer or antibacterial soap)! In Acupuncture school we learned that the single best way to stop the spread of disease is hand washing. So, wash your hands often. But bear in mind that a healthy immune system starts with healthy gut bacteria! So, don’t kill off the good guys with hand sanitizers and antibacterial soaps. Soap and water will do just fine.
2. Stress Less. I know this is easier said than done but stress is the number one enemy of your immune system. When your nervous system is in “fight of flight” your immune system is literally switched off. Try and spend some time in “rest and digest’ every day, weather that is meditating in the morning, walking through the park at lunch, yoga after work, or turning your phone off on the weekends. Be disciplined about your downtime!
3. Wear a scarf. In Chinese medicine, cold and wind are considered an EPF’s (external pernicious factors) They can access your system through a point at the back of your neck and bring on a cold. This may sound a little farfetched, but when you get sick your neck gets achy. And your glands get swollen! So, I think it is best to keep this area protected.
4. Cook your veggies. Winter is not the time for salads and green juices. It is not the time for a cleansing diet. It is best to eat warming, building foods that nourish and fortify! So, roast your veggies, try healthy grains, cook soups and stews. And add in warming spices like ginger and cayenne.
5. Add some Herbal support. Herbs like astragalus, echinacea and goldenrod have been proven to strengthen the immune system. Kitchen Herbs like oregano, basil, thyme and rosemary all have antibacterial and antiviral properties. And my personal favorite is mega doses of Vitamin C!
6. Get 8 hours of sleep. When you are depleted your defenses are down. Don’t get depleted. Winter is the time to rest and recharge -- take advantage of the cold and the dark and stay in! Go to bed early! I think it may be the single most important thing you can do for your immune system, and your overall health.
7. Get some Acupuncture. As discussed in my last blog post, acupuncture is a great immune booster. It supports the wei qi, or defensive qi, protecting against infections and environmental factors. Studies show that acupuncture increases the number of white blood cells which destroy bacteria and viruses. And it also alleviates stress which in turn supports immunity.