The Immune-a-TEA

The Immune-a-TEA

Fall is in full swing. Crisp air, colorful scenery, sweaters, and cozy smells from the kitchen make Fall my most favorite time of the year. When the air turns chilly and daylight fades quickly, our tie spent indoors increases. As we crank up the temperature in our homes and spend more time indoors, prevalence of illnesses creep up. If you are wondering how you can prepare for the viral assault associated with the colder months, then look no further. This Immune-a-TEA issue is for you. It is jam packed with evidence based strategies and simple, easy to integrate tips and trick to help you and your family thrive.

“The human immune system is a remarkable force within us, capable of defending and healing our bodies with unwavering strength and resilience.” -unknown

Why do we get sick in the fall/winter?

From increased indoor time, dry air, plummeting Vitamin D levels, and an influx of seasonal viruses we tend to get sick more often in the fall/winter months. While some of these thing we cannot control, other can be influenced and with some consistency, may help you avoid a case of the sniffles.

Try using a humidifier: When you are cold, many reach for the thermostat on their indoor heating system for increased comfort. While it may raise the temperature in the room, it is also pulling moisture out of your indoor air. This can cause a drying of your mucus membranes. Dry mucus membranes are less effective at trapping and filtering our viruses and bacteria, making it easier for pathogens to enter the body. If you use a humidifier, consider how adding a few drops of you favorite essential oil can help to soothe irritated nasal/respiratory passages while leaving your home smelling great.

Vitamin D- the Sunshine vitamin: Sunlight exposure helps the body produce Vitamin D. In the Fall and Winter there is less sunlight and we wear more layers between our skin and the sun. This causes our Vitamin D levels to dip. When our Vitamin D levels dip, our immune system and our bone health can suffer. Nature always provides so reaching for dietary sources of Vitamin D can be more helpful than taking a supplement. Foods like Fatty Fish (salmon, mackerel, & sardines), Cod Liver Oil, Egg Yolks, Mushrooms (Shiitake & Maitake),Fresh Fruits and Veggies (Spinach, Kale, Oranges, Bananas, and Fortified Foods (dairy & dairy alternatives, Tofu, and Cereal). If you are in doubt, speak to your health care professional. They can run tests to check your levels and may prescribe a nutritional supplement.

Some viruses have predictable, increased activity in the Fall and Winter months. They are commonly referred to as “Seasonal Viruses.” They tend to spread more easily in colder, drier air, are easily spread, and generally have a longer lifespan outside of the human body. Commonly known viruses of Influenza, RSV, Rhinovirus, Adenovirus, and Norovirus fall into this category. Consider they way you clean your home and if there are ways to increase your germ fighting abilities-especially on high touch surfaces. Essential oils and other natural cleaning solutions can be an effective option as they do not cause further overwhelm to the bodies systems due to their natural fragrances and ani-tviral/anti-bacterial/anti-fungal properties.

What is the immune system?

The human immune system is a complex network of cells, tissues, and organs that work together in perfect harmony to protect the body from harmful pathogens, such as bacteria, viruses and parasites. It is a defense mechanism that helps to identify and eliminate foreign invaders, while also recognizing and neutralizing abnormal cells within the body (i.e., cancer cells). The immune system consists of various components including white blood cells, antibodies, lymph nodes, the spleen, and thymus gland. It plays a crucial role in maintaining overall health and preventing infections and disease.

11 Strategies to Support a Healthy Immune System

1. Maintain a healthy lifestyle: Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Stay hydrated!

2. Get enough sleep: Sleep is a time for the body to rest, recover, and repair itself. Adequate sleep allows the body to locate precious resources towards immune system maintenance and repair, ensuring optimal functioning.

3. Manage Stress: Chronic stress can weaken the immune system. Practice stress-reducing techniques like meditation, deep breathing exercises, and engaging in hobbies that you enjoy.

4. Practice good hygiene: WASH YOUR HANDS! Wash your hands frequently with soap and water, especially before eating, touching your face, and after using the restroom.

5. Keep your distance: Avoid close contact with unwell individuals and cover your mouth and nose when coughing or sneezing. Your inner elbow is best for this.

6. Avoid alcohol and smoking: Both smoking (vaping included) and excessive alcohol intake can weaken the immune system and make you more susceptible to infections.

7. Get regular exercise: moderate exercise can actually boost the immune system by increasing circulation and promoting the productions of immune cells.

8. Maintain a healthy weight: Obesity can impair immune function, so strive to maintain a healthy weight through a balanced diet and regular exercise.

9. Stay up-to-date with you medical checkups: Regular medical check-ups can help idenitify any underlying health conditions that may weaken you immune system. It can also help you stay current on vaccinations to prevent/significantly diminish your risk of contracting a preventable illness.

10. Cold Water therapy: Cold water stimulates the body’s healthy stress response, leading to an increased production of certain immune cells and improving immune function. It also has anti-inflammatory effects. Simply turn down the water temperature as low as it goes at the end of your shower and stand in the cold water for at least 30 seconds. Try to build up to 5 minutes.

11. Dry Brushing: Dry brushing uses a natural bristle brush to gently brush the skin in a specific pattern to facilitate exfoliation, stimulate blood circulation and lymphatic drainage. Remember the lymphatic system is responsible for removing waste toxins and pathogens in the body.

Help! This blog was TLDR. Now I’m sick

It’s bound to happen. Even the best prepared can get sick. It doesn’t mean you failed or that an illness could necessarily be prevented. It mean your are human. Here are some strategies to naturally help you through the “ick.” We love someone these so much, we implement them on a near daily basis.

1. Stay Hydrated! Drinking plenty of fluids is key to supporting your body and flushing away the toxins building up in your body when it is fighting an illness. We like to add lemon to ur water, honey to our herbal teas, and swap out heavy meals for bone broth.

2. Rest: Getting adequate rest allows the body to conserve energy and focus on healing. Aim for at least 8 hours of sleep a night and take breaks throughout the day as needed.

3. Eat Nutritious Foods: We tend to amp up foods high in Vitamin C (citrus, berries, leafy greens). I have even been known to embark on a juice feast (no solid foods) for a few days to allow my digestive system a break.

4. Herbal Remedies: Not much beats a hot cup of herbal tea and raw honey when you aren’t feeling well. Certain herbs are botanical powerhouses when it comes to the immune system. Echinacea, elderberry, ginger, garlic, and turmeric are always good choices. Keep in mind, if you have certain health conditions or take daily medications, it would be a good idea to check with your healthcare professional first.

5. Steamy Showers/Warm Baths: Not only do they feel good on tired and sore muscles, they also soothe and help to clear congested nasal passages. There are some great shower steamer products on the market that add herbal/aromatherapy/medicinal benefits. We like to use our homemade shower steamers in every shower.

6. Gargling with Saltwater: This can be an effective tip for reducing the effects of a sore throat.

7. Nasal Irrigation: I am a huge fan of Netti Pots. Using a little saline solution to break up and rinse away thick mucus can work wonders on puffy and sore sinuses.

Conclusion

Our bodies are miraculous self healing machines. It possesses an intricate network of systems and processes that work tirelessly to maintain balance and restore health. When faced with injury or illness, the body activates its innate healing mechanisms. Cells regenerate, tissues repair, and the immune system springs into action, fighting off invaders and promoting recovery. From mending broken bones to combating infections, the body’s ability to heal itself is awe-inspiring. It adapts, learns, and evolves, constantly striving to restore harmony and well-being. This remarkable capacity for self healing serves as a testament to the incredible resilience and complexity of the human body. With proper care, nourishment, and support, the body’s innate healing power can be harnessed, allowing us to thrive and experience the wonders of life.

If this blog post leaves you wanting more, find me on Social Media as I will be posting all things Immune-a-TEA with tips/tricks/practices you can use to live a healthier and happier November.

May you be well,

Jen, The Nurse Intuitive