Yes, folks. The cold weather is here. People always ask me for recommendations to stay healthy during these cold wintery days. I truly believe in starting with diet. The fuel we consume sets the tone for everything else, so it is good to be particularly mindful during a season full of beauty, and full of challenges. But there are other preventatives, as well, so I have created a Top Ten list.
1. Eat more winter-based foods and include more warming spices into your diet. Root vegetables, squashes, mushrooms, kale, brussel sprouts, cabbage, and onions are wonderful choices of winter-based vegetables. Seasonal fruits include apples, dates, and pears. And don’t forget the brightly colored citrus including blood oranges, pomegranates, clementines, cranberries, lemons, and grapefruit. Eating seasonally is fresher and more nutrient rich, allowing the food to spend less time in storage. Fruits and vegetables that have to sit in storage often lose nutrient content. Some vitamins and nutrients are just more stable than others.
Embrace warming spices in food and teas, such as cinnamon, cardamon, nutmeg, cloves, and ginger. Warming spices not only feel good during the winter months, but they can also have anti-inflammatory properties that help boost the immune system.
2. Hydration is key to flushing out the bad stuff. Our cells need proper hydration to function properly and keep us healthy. You will feel better and look healthier with plenty of hydration. Drinking one cup of room temperature water each morning upon waking is a great way to start the day hydrating–and keep on going.
3. At onset of a sore throat, try a Chinese herbal remedy: Yin Chiao San. Do not waste a minute before it turns into something more! Yin Chiao San is available in pill or powder forms and can be found anywhere Chinese medicine is practiced, as well as in some health food stores, and on-line.
4. When traveling, use another Chinese herbal remedy: Gan Mao Ling. This is a wonderful Chinese herbal formula to boost the immune system and prevent illness. I recommend it 2 days before travel, as well as throughout the trip. Stay healthy and enjoy vacation time!
5. Grapefruit seed extract is excellent to have in your herbal closet. Grapefruit seed extract has antiviral, antibacterial, and anti-fungal properties. It’s a great addition to your herbal regime if you start to feel a bit sick or know that you have been exposed to sick people.
6. Scarves are essential. Wrap yourself up well. In Chinese medicine, we consider the neck as the ideal channel for external pathogens to enter the body–encouraged by wind, moisture, and cold temperatures. So protect yourself by wrapping with care.
7. Don’t go to bed with cold feet. Stand in hot water for at least 30 seconds every night to warm up your feet. This draws the blood down, encouraging circulation of blood and lymph to improve immunity.
8. Using a neti pot in the morning and night. A good sinus wash is important to cleanse the nasal passages of debris or mucous that can irritate the sinuses and lead to infections. If you do fall prey to a germ, a neti pot can help flush out the pathogens and speed your recovery. You can also add a dropper full of colloidal silver to each rinse to help combat an already developing infection or sinus irritation.
9. Sleep. A good night’s sleep is essential for daily recovery. 7-8 hours of good sleep can help prevent illness as well as quicken recovery time from an illness.
10. Exercise. Daily exercise increases circulation, affects hormones, stress levels, and the immune system. At least 30 minutes 5 days a week at minimum is a good amount to keep the body’s system in balance.