So first thing I think of is KEEP WARM
I have noticed that in many people the neck in the gateway to alot of issues like sore throat and respiratory issues.
So wear scarves or turtlenecks to keep that weak area strengthened.
Rest....please sleep! If sleeplessness is an issue, do not drink caffeine after noon and try calming teas like chamomile, lemonbalm, or more kick butt valerian.
take warm epsom salt baths at night.
Eat well. Yeah, yeah, this seems to be the bandwagon but it is so true. You need protein, and veggies, fruits and less carbs that you might think if you are stuck on patterns or weight gain, health issues like pcos or pms, and digestive complaints like excess gas.
Often our dietary habits cause some of our problems (obviously not all).
I am a "moderate", meaning I do not tell my clients to follow rules unless I absolutely see something that is damaging by their habits.
I personally feel hunter gatherer eating is best for me, but yes, on occassion I east Mcdonalds or a pizza at the chain restaurant. But very seldom or I have health issues.
I have seen very healthy vegan and vegetarian people as well that learned to meet their nutritional needs, so follow your body and its cues and include greens if you can tolerate. They hold so many nutrients we are deficient in!!!
Add to your food intake garlic and onions. They are so beneficial in killing bacteria and invaders and aid the heart and circulatory system as well (especially garlic)
Something you can make at home that is really versatile and delicious is a garlic vinegar.
Peel enough garlic to fill a mason jar. Bruise each clove to release its components and pour apple cider vinegar over the top and allow to steep on a counter that does not get direct sunlight for 6 weeks (or else in your pantry)
Use a plastic lid or cover your jar with saran wrap or wax paper before screwing on the lid to prevent corrosion.
Your vinegar may turn green from that little thing in the middle that shoots leaves up in the spring.
It is totally fine.
You can use this vinegar for marinade, salad dressing, or take by the TBSP full when you start feeling bad.
Add to honey if your kids wont take it.
Here is a garlic post on my old blog if you want to read it
Blessings of an Herbwyfe: The Pungent Powerful Medicine of Garlic
At first symptoms of anything, I like to begin to assist my body to heal.
If you suspect a cold or flu, this tea can be a wonderful help and even better, sometimes it will cause something like a cold or flu to not take hold.
grate 1 inch fresh ginger
add 3-4 Tbsp lemon juice
and 3 tbsp honey
to a teapot (or thermos which will keep it hot for a long time)
Then pour boiled water over it and let it steep 20 minutes.
You get vitamin c, immune stimulation, phytochemicals and will warm the body and get you sweating.
cayenne pepper sprinkled in your boots will keep your feet want and cayenne is a great circulatory system herb. If anyone you know has had a heart attack, administering a bit of cayenne while waiting for 911 might keep them alive.
Remember your warming herbs in fall and winter like cinnamon, cardamom, cloves, pepper, horseradish.
Avoid salads, fish and bananas and cooling foods if you have a hard time staying warm.
horseradish or hot mustard is great for aiding the removal of phlegm or clearing sinus.
An herbal steam with chamomile, lavender, rosemary or oregano/monarda can also help releive sinus pressure. Do like you do when steaming your face, by putting a towel over your head and breathing in the steam vapors. It really helps!
Sore throats can sometimes benefit from honey alone.
Mucilage plants are super for soothing the pain of hot inflamed mucus membranes. At this point, using something liek cayenne or jalepeno is not recommended because adding something hot on top of something hot is going to be incredibly irritating.
We use demulcents, things with mucilage to coat and soothe.
Typical herbs for this are slippery elm and marshmallow root or leaf.
I eat the flowers every day to aid in my dry respiratory passages, but in winter this will not be available.
making tea with root or even dried leaves will help or eat okra in your soup
Remember when using roots in tea making (as well as seeds and barks)
You need to cover with water and simmer for at least 15 minutes and let steep another 15 minutes in most cases.
the water needs to break down the cell walls to release the medicinal components of the plant part. Since roots, barks,berries and seeds are hard, you need to simmer.
using delicate parts like flowers or leaves typically use
1 tsp dried herb..a cup of water poured over the top. Cover so the volatile oils which contain medicine, are not escaping through the steam.
They should not be simmered at all.
If teas are not an available choice for you, try a tincture.
Most tinctures are alcohol based. Alcohol like brandy, grain alcohol, scotch, are excellent at extracting medicinal constituents of plants. Alcohol also self preserves so the tincture is potent for years!
There are some tinctures made of glycerine, called glycerites, that can be used for someone who cannot tolerate alcohol. Glycerites are not as potent as tinctures because glycerine does not do as good of a job extracting as alcohol. the shelf life is short, so use within the season.
Vinegars are another non alcohol way to extract herbs. Again, not as long in shelf life,nor potency not as strong, but a great way to get herbal components into the diet or use for someone who cannot use alcohol.
SUGAR-sugar will weaken the immune system, whether table sugar, agave nectar, honey, alcohol, excess fruit, etc.... so PLEASE use sparingly and that alone will keep your immunity stronger.
STRESS-we all hear about this issue reaking havok on our bodies. Work through things, have some alone time if possible. get some sunshine and fresh air everyday if possible (I know the winter weather is not always sunny or conducive to walking or doing outdoor activities, but do the best you can)
Yoga is really helpful to alot of people. Meditation. Prayer. hiking, whatever makes you happy, do that form of self help. If you hate the gym, but love to ride your bike, chick the membership and ride your bike. If you hate the gym, you wont go more than likely. If you like to swim, you would be more apt to do that, so find an indoor pool or hot spring.
I recently heard a lecture by Paul Bergner. he shared some supplements he feels we should be taking especially with H1N1 being such a focal point right now.
In winter our vitamin d exposure is minimal in winter, even if outside all day, we cannot get enough in the US (maybe elsewhere too).
2000 IU per day vitamin D for average person
4000 IU is what many people take that live here in the mountains to maintain their health and happiness (fighting seasonal depression-mostly cabin fever as we do get a good amount of sun)
I am pretty sure the numbers are 20,000 IU we receive with 20 minutes exposure in sunlight between 10am-2pm. If that is correct, obviously we still need some sun exposure!!!!
ASTHMA-it is recommended 4000 IU for people that suffer asthma. Vitamin d helps the lungs.
I am recommending his recommendation to all my clients, family and friends.
Zinc 20 mg
Vitamin A 1000 IU retinol 10,000-25,000 IU or best choice Cod Liver Oil
Vitamin C 500 mg-1000mg
Vitamin E 100 IU
Selenium 200 mcg
Eating foods rich in these nutrients is a great idea as well as herbal teas.
Once I can sit down and research this, I will do another post to give the herb and food equivilents of each nutrient so you might add them to your diet.
For example, right now, we are doing rose hip tea for our vitamin c intake. fo rme to buy supplements for my family right now, it is a challenge financially. I dont want a bunch of crappy pills.
So, if you are pressed for money, I can share what I am doing.
I take cold liver oil for omega 3's and get vitamin a from it as well so I am good there.
(carlsons brand is reasonable and clean)
I am taking vitamin d once a day. My children take 8 drops of D3 tincture type childrens supplement.
A friend of mine traded several bottles of body balance supplement, so in that they get supplemental nutrition.
I focus on herbal and food helps alot.
Vitamin a can come from carrots, parsley, alfalfa, elderberry, raspberry leaf, grape leaf, dandelion, nori,nettles, violet, cayenne, etc....
So we hav fresh carrots at the local mountain farms right now, and then we do herb teas of nettles, alfalfa or raspberry leaf with other herbs that taste better.
I throw handfuls of nettles into soup pots at the end of cooking. Alfalfa the same (have not tried raspberry)
Alfalfa and nettles also aid depleted- vitamin d
raspberry leaf, alfalfa and rosehips- vitamin e
Vitamin e can come from nuts, seeds, and veggie oils. Some greens too.
Zinc-organ meats are high, meat, pumpkin seeds, seafood, cayenne, spirulina, garlic, bilberry, eyebright
Selenium-seafood, brazil nuts, yeast, whole grain, walnut, animal products of all kinds
Vitamin C- rosehips, cruciferous veggies, greens, strawberries, citrus,Alfalfa, burdock root, cayenne, chickweed, eyebright, fennel seed, fenugreek, hops, horsetail, kelp, peppermint, mullein, nettle, oat straw, paprika, parsley, pine needle, plantain, raspberry leaf, red clover,skullcap, violet leaves, yarrow, yellow dock.
I gotta run now and spend time with the kids, but hope this will at least help us with awareness of what to consume to aid our health
