You wake up with the dreaded tickle in your throat, body aches, and fatigue…you know what’s coming. These are the beginning signs that your body needs extra immune support and is combatting a cold or flu. In Chinese Medicine theory, the immune system is seen as the body’s defensive or protective layer that keeps pathogens from making their way in. Colder temperatures, stress, overindulgences in sugar and alcohol, and lack of sleep, all compromise this protective layer/ immune system and can make it easier for us to become sick when we are exposed to a pathogen. Early symptoms may include a tickle in the throat, sore throat, body aches, chills, aversion to wind and cold, fatigue, slight cough, or sinus congestion.
Here are a few tips to strengthen the immune system and help ward off colds and flu.
Prioritize Rest and Sleep
Winter is a time of more darkness, so resting and retreating inward is a natural tendency. For many of us though, this season is full of social gatherings, deadlines, planning, and intense stress, leaving little room for adequate rest. Quality sleep is important for a healthy immune system. When you start to feel cold or flu symptoms, try to prioritize rest and sleeping as much as you can.
Acupuncture and Herbs
Targeted Chinese herbal formulas prescribed by an Acupuncturist may shorten the duration of a cold or stop its progression. While herbs are helpful at any stage of a cold or flu, they are most effective when started at the onset of symptoms. They can be complemented with acupuncture treatments to strengthen the immune system and fight pathogens. Having regular acupuncture sessions can also strengthen the immune system to prevent colds and flus before any symptoms arise, as well as strengthen the body after recovery to stay healthy through cold and flu season.
Nourish and Hydrate
Drink more water than usual to help your body stay hydrated. Aim for the right number of ounces by dividing your body weight (in pounds) by 2. One of our favorite tricks is to boil fresh ginger and drink the tea, which is anti-bacterial and anti-viral. [i] Here’s a quick recipe:
Fresh Ginger Tea for Immune Support
• Slice 2-4 inches of fresh ginger root (no need to peel)
• Boil in 2-4 cups of water for 45 minutes. Leave the ginger in the water to steep.
• Add honey to taste.
• Drink 1 cup 2-3 times a day while feeling symptoms. Store extra tea in the fridge and reheat as needed.
• Try adding fresh lemon juice. You can also juice fresh ginger for the same benefits.
Eat miso soup containing fermented soy beans and scallions at the very first signs of a cold. This is actually a Chinese herbal formula to treat the beginning stages of cold or flu. (Avoid if you are already sweating or have a very sore throat) Have a warm bowl and bundle up on the couch. Breaking a sweat is ideal!
Drinking or cooking with bone broth during these colder months is another nourishing way to strengthen the body’s immune system and is full of amino acids, vitamins, and minerals. While this may seem like a folk remedy, research shows that bone broth, particularly chicken soup, may boost the immune system. [ii] Make sure to buy organic, pasture raised broth.
Avoid sugar, alcohol, caffeine and any known food sensitivities like dairy or gluten.
Supplements
Take extra Vitamin C and Zinc. Other immune supporting herbs are Elderberry extract, echinacea, and mushroom extracts.
Always check in with your health care provider before making any diet or supplement changes.
[i]Chang, J. S., Wang, K. C., Yeh, C. F., Shieh, D. E., & Chiang, L. C. (2013). Fresh ginger (Zingiber officinale) has anti-viral activity against human respiratory syncytial virus in human respiratory tract cell lines. Journal of Ethnopharmacology, 145(1), 146–151. doi: 10.1016/j.jep.2012.10.043
[ii] American College Of Chest Physicians. (2000, October 19). New Study Supports Chicken Soup As A Cold Remedy. ScienceDaily. Retrieved December 2, 2019 from www.sciencedaily.com/releases/2000/10/001018075252.htm