Winter Wellness

by Sangita Pedro, ND

Cold and flu season is upon us! Our respiratory systems are being bombarded by cooler air, viruses floating around and poor air quality from local fires.  Luckily natural medicine has so many tools to help fight viruses, improve detox, clean the lungs and improve our immune function.

Below you will find some of our favorite tips, herbs and supplements at Be Well to keep the whole family healthy this Fall and Winter season:

• REST. There is no substitute for a good night’s sleep. Sleep helps our immune system recharge so go to sleep by 10pm (or earlier if you are tired) and sleep until at least 6am (more if you are tired). And always go to bed and get up at the same time to regulate sleep hormones and prevent illness.

• Drink plenty of water. Filtered water with liquid minerals added to every glass will increase hydration and help flush out bacteria, viruses and toxins.

• Exercise. Moving the body helps move the lymphatic system which is our drainage system for toxins. Don’t over exercise. If you are feeling tired or rundown, take a break from vigorous exercise and rest. A good rule of thumb is if you feel tired after a workout you worked too hard! Back off a bit and you will feel recharged and invigorated.

• Eat warm, cooked food. A healthy digestive system equals a stronger immune system and one simple way to tone digestion is to eat warm, cooked foods at every meal. They are easier to digest which means you will get more nutrition, more easily, from every meal and they warm the body which helps gently stimulate the immune system. 

• Eat less. It is common to feel a decrease in appetite when you are coming down with an acute viral illness so listen to your body and only eat when you are hungry. Your body is trying to divert energy to the immune system to fight the illness so give it some help and eat light. 

• Cool mist humidifier. Indoor air quality is often very poor in the winter because we keep doors and windows closed all season. One simple way to combat this is to put a cool mist humidifier in any and all rooms, especially the bedrooms. You can also add cleansing essential oils like eucalyptus, pine, fir, tea tree, lavender or lemon, directly in the humidifier to directly kill viruses and bacteria in the air. 

• Astragalus: take astragalus only BEFORE you get sick. It is a wonderful immune modulator and can help prevent many acute illnesses before they start. Adults can take 500mg daily as preventative.

If all your best efforts fail and you find yourself coming down with a cold or the flu, try the following herbs, supplements and other tips to get well faster:

• Immune IV: come in Monday, Wednesday or Friday for an immune IV to give your system a big boost of nutrients to fight viruses faster. No time for an IV? Try our Immune Shot instead.

• Warm bath before bed: take a warm bath with Epsom salt or a combination of sea salt and baking soda before bed. Soak for at least 15-30 minutes, rinse with cool water, dry off well, bundle up and go to bed.

• Wet sock treatment: warm your feet in hot water for 5-10 minutes. Rinse a thin, cotton pair of socks under cool water and wring out well. Dry your feet well and put cool, wet socks on. Cover with a pair of heavy wool socks and go to bed. This helps take down fevers and draw congestion out of the head.

• Avoid cold medicine and anti-inflammatory medication: cold medicines that dry up mucus, cough medicines that stop coughs and anti-inflammatory medications that take down fevers should be avoided as much as possible. These medications can be useful in a pinch to get through a day of work or help a sick child sleep, but if used consistently day and night they will increase the length of the illness and can drive an illness deeper, turning a simple cold into a sinus infection or bronchitis. 

• Elderberry: syrup or capsules. It is a great anti-viral and it tastes good! Adults can take 1,000mg three times daily during an acute illness.

• Vitamin C and Zinc: immune boosting and virus-killing these two in combo do a lot to decrease the length of an illness. 

• Vitamin A: a strong antiviral, Vitamin A (not beta-carotene) can be taken in high dose for up to five days at the fist signs of an illness to significantly decrease the length of an acute illness. Liquid form is best with 1 drop equal to 10,000IU. Kids can take the number of drops equal to their age daily for five days (ex: 7-year-old would take 7 drops daily x five days). Anyone 15 years and older can take 150,000 IU daily for five days.

• Some of our favorite immune support products for children and adults include: Silvercillin, ImmunoBerry Liquid, V-Clear, EHB and Ten Mushroom Formula.

• We carry all of these products and more at Be Well. You can also find them at your natural health store.