5 Habits To Adopt For A Strong Immune System
GINGER TEA
weekly
As the weather turns chilly and flu season is ever-present, you can help increase your immunity by getting into the habit of making and drinking ginger tea. Ginger contains a variety of phytonutrients that have demonstrated incredible medicinal properties including anti-bacterial, anti-inflammatory, and even anti-cancer. It is a valuable tool for supporting the immune system. Its spicy nature is warming and excellent for the gastrointestinal tract as well. It revives digestion and helps rid the body of waste. Drink regularly to optimize your immune function OR if you are sick use it to shorten the duration of a cold or flu.
As a way to keep healthy this season make a pitcher every week or so to consume over a few days. It is fantastic served warm or cold, but better consumed warm if you are sick. Try a cup of fresh ginger tea with a squeeze of lemon or mixed into a fun beverage. Add honey or sweetener of choice and enjoy a treat that nourishes body and soul.
Note: Because of its warming nature some people can respond unfavorably to ginger especially in dried form, which is “hot” in nature. Pay attention to how your body responds and don’t use ginger if it is agitating.
Recipe: Ginger Tea
MOVE
daily, in a variety of ways
Physical movement is the only way that lymph is able to flow in our bodies and proper lymph flow is essential for immunity. The lymphatic system is a network of vessels, nodes and organs that carries infection fighting white blood cells throughout the body. It also rids the body of toxins and waste. Movement is imperative for optimal function of the lymph and immune systems. Moving more can be as simple as regularly sitting in the floor and stretching while you watch TV. Get creative and curious about the variety of ways to get more movement in your day. Like doing squats as you fold the clothes or putting on music and dancing it out as you scrub the tub. Therapy balls are also a valuable tool for moving muscle and connective tissue and they can help with accessing more restricted areas in the body. Taking time to roll out hands and feet alone can make a world of difference in the flow of our lymph and in how comfortable we feel in our body.
Walking is cheap and one of best exercises you can do. An hour walk a day with even longer treks a couple days of the week is very balancing for body and mind as well. Walk or bike to errands that are within a couple of miles of your house. It does take some planning but walking or biking to your destination is very rewarding and can be a huge mood booster as well because you are outside. When the weather is chilly be sure to dress appropriately and wear a covering over the neck to keep the internal temperature up further bolstering immunity. The back of the neck is called the “Wind Gate” in Chinese Medicine and much attention is placed on keeping this area protected in wind and cold in order to keep out pathological influences such as a virus.
Add variety to your routine and look for simple and fun ways to get more movement in:
Sit and stretch on the floor while you watching TV
Wash your car by hand
Clean kitchen floor by hand
Set a timer to take 3-5 minute breaks each hour from work to stretch, squat & jump.
Hang from a bar or tree branch
Dance to a video or song
Practice getting down onto the floor and back up with no hands
Use therapy balls for self massage
MISO SOUP
weekly
Simplifying the diet helps the body focus on healing versus digestion and can help boost to immune function when needed. Miso soup is a delicious option for a simple meal that nourishes the body but doesn’t take a lot of energy to digest. Miso is a fermented paste generally made from soybeans, sea salt, and koji (Aspergillus oryzae). It can also be made from barley, rice or other grains. Fermentation takes between six months to three years with a longer time producing more flavor and beneficial probiotics. Miso is also rich in anti-oxidants and supplies us with several B vitamins and vitamin E, all of which is necessary for a strong immune response to viruses and bacteria. It is a satisfying and simple meal option that can be as easy to prepare as boiling water and making a slurry. Sometimes, it can be just what your body needs to cleanse, restore and hydrate. For added immune benefits, add ginger, mushrooms and sliced vegetables.
HYDRATE
daily
Hydration is a key element to a healthy immune system. Having optimal amounts of water in our bodies helps nutrients and immune cells reach all of the mucosal membranes within our lungs, sinuses and gastrointestinal tract. These are the mucosal tissues that interface with the world and potential invaders, like viruses and bacteria. When we don’t take in enough water, these mucosal tissues suffer and there is a diminished immune border. Proper hydration cannot be underestimated for its role in immunity. Water is literally the elixir of life. Start your day with 16-32 ounces of clean water to replenish what is used up in the cleansing of the blood at night. Strive to get 64 oz. or more of water in a day. In addition to increasing immunity you’ll enjoy better energy and skin tone.
Elderberry Syrups and Tonics
daily
Black elderberry extract has antiviral properties and is especially effective against different strains of the influenza virus. In addition, it actually activates the healthy immune system by increasing inflammatory cytokine production. You are getting a double whammy because this nutrient packed berry fights the viruses and boosts your own defenses at the same time.
Black elderberry extract, Sambucol, is one of the only medicinals (in addition to ginger) that has been able to shorten the duration of an upper respiratory infection. In a double-blind, placebo-controlled, randomized study, Sambucol reduced the duration of flu symptoms to 3-4 days as opposed to the usual 5-7.
We are lucky to live in the Pacific Northwest where this plant grows plentifully nearby. I make a trip to Leavenworth every late summer to harvest from bushes along icicle creek. A simple syrup is easy to prepare and worth the work of harvesting, processing, cooking and canning is worth it. Other uses for foraged elderberries include, tonics, vinegars and jams. If you don’t get around to foraging your own elderberries in late summer, you can source them dried from an herbal supplier, like Mountain Rose Herbs. Or if you want to skip cooking process altogether, there are many prepared medicinal syrups available. Use them daily to prevent respiratory infections or during a cold or flu to help your immune system overcome the illness faster.
Recipe: Elderberry Syrup and Tonic