Here are 11 Fall Health Strategies to continue through the Winter. They will create an environment where your immune system can thrive and you will avoid sickness and/or limit the severity and length of your ailment.
1) Deep Breathing Exercises (preferably in the outside air). These can be done through the
Meditation, Yoga, Qi Gong and Tai Chi traditions or by simply stepping outside
in the cold and breathing nice, deep controlled breaths for a few minutes. Controlled, deep breathing will help
your body acclimate to the colder temperatures and resulting colder air. By slowly and methodically going
through this transition our bodies will be better able to handle the change
thereby foregoing immune reactions such as bronchial infections.
2) Be careful not to over-exert yourself the first few days of cold
weather. Our
respiratory systems are sensitive to the cold and can react negatively to the
harshness of the change in temperature.
When our bodies are working harder to stay warm our immune systems can
be compromised and illness can set in.
3) Wear appropriate clothing, even if it’s going to be 60 degrees at the
warmest part of the day, bring a jacket or sweater, a hat and a scarf with you
in the morning. By keeping our
external (skin) temperature warm (between 70 and 90 degrees) and our core
temperature at normal (97-99 degrees) our body naturally relaxes. This means our body system as a whole,
especially the nervous and endocrine systems, is not stressed and homeostasis
is maintained.
4) Continue with water intake, 1-4 liters/day. Include warm drinks such
as herbal infusions, hot water and lemon, and teas.
5) Increase Vitamin D3 intake. UVB rays are necessary for our bodies to
naturally create D3.
Supplementing is necessary.
More and more evidence points toward a compromised immune system when
our vitamin D blood levels are compromised. Make sure it is a usable source, D3 or
cholecalciferol based. Because
cholecalciferol is fat-soluble it should be taken in oil form in either a
capsule or liquid dose. You can
also find vitamin D in food sources such as eggs, mushrooms and fatty fish such
as Salmon and Sardines. Mushrooms
and Fish are the best sources with 1 cup of Mushrooms=380IU’s and 4oz of
Salmon=600IU’s. The therapeutic
dose for Cholecalciferol is between 700-1000IU’s/25lbs of body weight. For example: a 150lb person should be
taking in 4200-6000IU’s/day.
6) Invest in a Humidifier to condition the dry air in your home so your
respiratory system doesn’t have to work so hard to condition the air.
7) Make sure to blow your nose daily and/or use a Neti Pot regularly
(2-5x/week). A Neti Pot is a
gravity based sinus cleansing device using a saline solution. By regularly cleansing your nasal
passages it is difficult for bacteria to take over and cause symptoms or
conditions such as sinusitis.
8) Dietary Changes – Decrease sugar intake (sweets, candy, fruit),
decrease or cut out dairy, decrease or cut out fried foods and raw, cold
foods. All of these create more
mucous and phlegm making it hard for your Lungs to work efficiently. From Halloween through New Year’s we
are inundated with sugar laden foods and heavy cream sauces and desserts. Feel free to indulge but don’t overdo
it. Notice how it affects
you. This is a great time to enjoy
root vegetables such as potatoes, yams, parsnips and sun chokes, winter squash
(butternut, acorn and spaghetti) and cruciferous veggies such as kale, collard
greens, brussel sprouts and other greens such as chard. It’s also a great time to enjoy meats from
the fall’s harvest such as beef, venison, duck, goose, fish or pork.
9) There are other preventative measures you can take to reduce the
potential for illness such as herbs and nutritional supplements.
Preventative chinese herbal
formulas – Jade Windscreen and/or Astragalus and Ginseng (See Chinese herbalist
or contact me for more information)
Preventative Supplements –
Vitamin C – Ascorbic Acid, Vitamin D3 Cholecalciferol-liquid/oil form. Fish Oils/Fish.
10) If you come down with illness don’t train through it. Although it’s hard to do it’s always
better to take two to three days off completely than to have two weeks of poor
quality work, school or life.
11) See your integrative healthcare provider to help strengthen and
balance your system preventatively and in the case of illness to reduce the
duration and intensity.
***
Be sure to speak with your primary care practitioner before changing your
lifestyle or diet significantly.
Although the above suggestions are all safe, in rare cases some
individuals may react negatively to some of the supplements or foods suggested.
