Preventing Colds

Preventing Colds and Staying In Balance

The days are sunny and bright and we are enjoying a glorious fall here in the Portland. There is indeed much to be thankful for this season. Nonetheless, cold season is upon us and there are several nasty viruses making their way through the city. Winter is coming and the days will get shorter and darker. Now is the time to prepare ourselves to stay healthy and balanced through the cold and flu season.

 I like to start with nutrition. The seasons are changing away from raw fruits and vegetables, which are easier to digest in the hot summer months, and toward slow-cooked root vegetables. I love to get out my slow cooker and rice cooker this time of year, stocking up on fresh ginger, garlic, onion, turmeric root and bay leaves, and making large batches of savory soups and stews. For those who have never tried making or purchasing bone broth, this is a good time of year to try it, freeze some and keep it on hand for if and when we might be feeling run-down. Bone broth or other hearty soups and stews revitalize and nourish. Here is a basic recipe along with information on bone broth (link to handout).

 Holidays can mean extra work what with gatherings, parties, and social activities. It’s important to balance activity with adequate rest and downtime. As the trees are stripped bare of their leaves and the gardens go dormant, it’s a reminder that we too can help ourselves by letting go of those things that no longer serve us, perhaps shedding an old belief system or habit, allowing ourselves to sink into ourselves and get to know ourselves anew.

 Our sleep needs change with the time change and with the longer nights and shorter days. I used to be in the closet about how much sleep I really need but I am proud to let my freaky sleep flag fly these days! Snuggling in with a cup of tea and a good book is a winter pleasure and ensures a good night’s sleep, which is when our bodies heal and repairs. Avoiding alcohol, electronics, a heavy meal, or vigorous exercise at bedtime will help the nervous system to relax.

 While exercise is best avoided right at bedtime, it definitely helps us to stay healthy when we move our bodies earlier in the day. Getting a good workout in the morning or afternoon gets circulation moving, and improves lung function, increasing vitality and sweating out toxins. All important for optimal prevention of falling ill.

 An old Ayurvedic technique that is hard to adopt but once ingrained is a habit hard to shake is ending your showers on cold! It’s bracing, for sure, but it drives the blood out of the skin and deep into the core, where it belongs. Once the water is off and the shower is ended, you will notice you feel strangely warm and invigorated. Know that this technique is great for circulation of both blood and lymph, helping to ward off illness.

 Avoid going out of doors with a bare head or worse, a wet head. Covering the neck and ears goes a long way to keeping vitality within and improving the body’s resiliency against attack. If you do shower right before leaving the house, blow dry your hair before leaving and air dry those ear canals while you’re at it.

 Some supplements that in general may be useful to help stay in balance during the dark, winter months include adequate vitamin D. Here in Portland we just don’t get enough from sunshine to make what is thought to be adequate. While there still isn’t conclusive evidence that low vitamin D levels lead to illness, we do know that adequate levels are correlated with lower incidence of development of chronic disease. To prevent overdose (possible with any fat-soluble vitamin), getting levels tested is a great idea, or stick to 5000 IU or less through the winter months (click to shop)

 Vitamin D is found naturally in cod liver oil, which has the added benefit of naturally-occurring vitamin A, which is anti-viral. Add in the essential fatty acids and you’ve got a wonderful immune support for the darker months of the year. The lightly lemon or orange flavored cod liver oils are quite tasty! (click to shop)

 Zinc is something many patients come in already taking, since it is known to be antiviral, and while I don’t have a problem with zinc, it’s important not to take high doses (above 15 mg) for extended periods of time as it could lead to a copper deficiency. If you do want to take zinc at 30 mg or 50 mg through the winter, make sure you get a brand that includes 1 mg of copper per 15 mg of zinc to stay in balance. (click to shop)

 Vitamin C is also well-known for it’s immune benefits and many of us get too little of it in our diets, due to not eating enough fresh fruits and vegetables. Adding freshly-squeezed lemon to our water (not all day long as this could irritate teeth, but try it for one or two glasses of daily hydration) is one way to boost levels. Additionally, winter foods such as chard, spinach, and colorful peppers also contain bioflavonoids and vitamin C. For an extra boost, take a supplement that is clean and easy to digest, such as a professional grade (which typically have fewer added fillers and are higher quality) buffered vitamin C with bioflavonoids. (click to shop)

 Here is to a healthy and happy fall and winter season!