Updated (at the end) with suggestions for fire seasons, virus protection, etc….
This time of year is widely recognized to be a time when folks are more vulnerable to getting sick. According to traditional Chinese medicine, this is a time of year when the gates of the body are thought to be more open. It is also the end of the Lung season, and Lungs are very intimately related with immunity in Chinese medicine, as they rule our defensive qi, our skin, our pores, our nose, throat, and of course our breath. It is the beginning of Kidney season, the foundational strength of our body. Here are my general reminders for keeping healthy at this time of year.
Keep warm! Food and drink should be warm or hot when possible, and never cold if it can be avoided. Feet and low back should be kept warm (both relate with Kidney). The back of the neck should also be kept warm, as this is thought to be a place easily penetrated by “wind” (in this context meaning a contagious pathogenic influence).
Eat seasonally! Pomegranate, pear, winter squash, greens, all the local produce, cooked a bit when possible. Revisit the suggestions for food and drink (lots of Bone Broth!!) in the Autumn and Winter blogs. Eat nourishing, protein rich foods, especially soups and stews that have been slowly cooked for long periods of time (including bone broths!). Avoid sugars and refined grains as much as possible.
Vitamins A, C, E, and especially vitamin D. There are food-based ways to achieve these vitamins-- feel free to ask me for recommendations. If you do take a vitamin pill, please choose a quality one that is food based.
Apple Cider Vinegar (raw, unpasteurized, unfiltered): 1 tablespoon with a teaspoon of raw honey, in warm to hot water, once or twice a day. Antimicrobial, moves qi, transforms damp, prebiotic (encourages growth of probiotics)-- take it more often if you are fighting something off. Lemon is a good alternate. I would also encourage taking a quality probiotic daily (ask me for suggestions) and/or eating probiotic rich foods like raw cultured sauerkraut or miso.
Good quality fish oils (ask me for suggestions) or eat fish frequently (especially sardines or wild salmon). Omega 3s are most easily absorbed from cod liver oil but it must be high quality and not contaminated or rancid. On another note, unrefined coconut oil is also very strengthening for immunity, and has many other health benefits as well!
There are many herbs and foods that can be helpful for everyday wellness. While I highly recommend an herbal formula that is uniquely tailored to your specific constitution, I also want to mention some general supports that do work well for many people. Please do consult your acupuncturist/herbalist if you aren’t sure! With that caveat in mind, I would sing the praises of elderberry (tincture, tea, or capsule is fine), garlic, and nettles (tincture or freeze-dried). Chrysanthemum, peppermint, echinacea, and mulberry leaf for some of the warmer constitutions; astragalus, cinnamon and ginger for some cooler ones. As mentioned above, oregano, thyme, sage, mullein, bay, eucalyptus, for some respiratory issues. Reishi can be a strengthening support for those with chronic respiratory issues who tend to be on the hot side, while cordyceps can support lung wellness for those on the cooler side.
We all need more sleep this time of year, more down time, more rest-- the natural cycle is to go inward and rest in darkness, putting energy into our roots. Go to bed early, cultivate peaceful moments, energy into home and hearth. Exercise is vital for maintaining good health--make sure to use moderation, warm up your body beforehand, and keep warm after. Neti pots, and/or gargling with hot water and sea salt, are other great practices to maintain wellness.
Traditional folk methods such as moxibustion and qi gong practices, as well as acupuncture and Chinese herbs, are of course vital elements of strong health as well....
I wrote this part below for extra lung support during fire season, but much of it is helpful as well as for immune support and protection (including against virus), and lung health any time:
Think about incorporating herbs such as thyme (perhaps with bone broth, onion, and fresh ginger), mullein, marshmallow root (especially moistening and yin nourishing), plantain leaf, yerba santa, grindelia, elecampane, licorice, comfrey leaf, cordyceps, reishi, nettles, turmeric, milk thistle, dandelion, etc. You may also want to incorporate drinks such as water with lemon and raw honey and fresh thyme, licorice based teas (like Throat Coat from Traditional Medicinals, or their Breathe Easy for sinus congestion), pears (you can steam these with cinnamon or ginger as well), and other supportive food and drink (like perhaps some apple cider vinegar, fish or fish oils, bone broths). Herbs such as chamomile, chrysanthemum (these two are also great for the eyes), lavender, rose, rhodiola, oat straw, and lemon balm also support the system by settling the mind, nerves, and heart, as well. Many of these are also helpful for cooling down a bit in the heat, as is mint (if you do okay with it digestively and don't have reflux). Chrysanthemum, feverfew, rosemary, and turmeric, among others, can also help with headaches (and eye and lung irritation too) from the smoke. Essential oils such as rosemary, thyme, eucalyptus and lavender can be extremely helpful for baths or steams or rubs or sprays-- or just throw some rosemary and thyme in a soup pot with water and let the steam fill your kitchen.... And of course you want to be using HEPA filters, wearing your N95 or KN95 when needed, avoiding exposure, practicing your meditations and acupressure (let me know if you'd like more suggestions with these) and take some time to breathe, ground, center, and nourish. Spend some time with plants if you can (can be inside).