Boost Immune System With Natural Remedies & Improve Well-Being
In the cold winter months in certain regions, people spend more time indoors with less circulation and fresh air, more shared germs, less natural Vitamin D from the sun, heavier foods, higher sugar intakes from the holidays, and possibly more stress from the holidays, etc. All in all, a perfect recipe for lowered immune systems.
(Updated 2-24-2020)
With COVID-19 going on , we are dealing with concerns for our physical health, and that of our friends and families, changes to our daily routines and uncertainties about our future, it is taking a huge toll on our bodies, minds and spirit.
While there is still so much uncertainty and much to learn about this new virus, we can at least support our bodies and minds the best we can during this time.
COVID-19 Update Note 2-24-2020: These suggestions are not proven to treat or prevent COVID-19 and are not meant to replace any of your doctor’s recommendations. These suggestions are to help support your body and mind during this stressful and uncertain time. If you are experiencing symptoms, please refer to the CDC’s recommendations: HERE
1. Diet:
- Resist the urge to overindulge in sugars and refined carbs — the cold, dark climate and stress can often make it more tempting to take in more sugary and starchy foods. Sugars or foods that turn in to sugars in your body can actually directly lower your body’s immune system and ability to fight off infections. Sugar has been shown to temporarily lower your white blood cell count pretty quickly. Sugar also contributes to inflammation in the body, and can lead to blood sugar imbalances, more anxiety and mood swings.
- Opt for natural sugars like fruits, leafy greens, vegetables, and healthy fats and proteins to ward off sugar cravings.
- Avoid excess unhealthy fats
2. Getting Adequate & Restful SLEEP:
- Skimping on sleep or not getting good quality sleep can increase our hunger hormone, affect our metabolism, and lower our immune system and body’s ability to tolerate stressors.
- Try to have a wind down routine a few hours before bed to signal to your brain to start relaxing (eg. warm shower, lavender oils, use guided meditations, shut off blue screens, etc.)
- Avoid caffeine up to 5 hours before bed… for many people, even up to 7 hours before bed.
- Caffeine is a stimulant that causes our bodies to release adrenaline and cortisol as stress hormones. Stress hormones in excess can lower our immune systems
- Exposing your eyes to natural light daily can help regulate your melatonin production and your natural circadian rhythm. Even just sitting next to the window or stepping outside if possible can help.
3. Herbs & Vitamins for General Wellness Support: As an herbalist, I get a lot of questions about supplements and vitamins. There is also a lot of information out there with all sorts of claims. Please consult with a qualified practitioner before starting a supplement, herbal or vitamin regimen. If you have any questions about these, feel free to set up a consult with us, or reach out to another qualified practitioner. Supplements and vitamins can have side-effects, contraindications, or cause imbalances if not used correctly. Many herbs and vitamins are not meant to be used long-term, and some do not mix safely with medications.
Note: These are NOT proven to treat or prevent COVD-19. These supplements may support our body during times of extra stress.
- Black Elderberry Extract: may boost the immune system when used appropriately – consult health care professional. Not appropriate in all cases.
- Zinc: may boost the immune system, may support the body’s ability to repair. Dosage and type of zinc makes a difference.
- Garlic: anti-microbial properties — I love adding this in to my cooking in the winter months
- Vitamin D3: It is ideal to get your levels tested prior to supplementing, but generally 1000-2000IU for maintenance if you don’t know your levels. Make sure to take it with a meal or to find brands that include an oil/fat base for absorption
- Vitamin C: There are some contraindications with very high doses like kidney stones. Some forms of C are more absorbable than others (eg. liposomal), and some forms are easier on the stomach than other (eg. buffered) for those who suffer reflux or GI upset. Add foods that are rich in Vitamin C like oranges, kiwis, bell peppers, tomatoes
- Chinese Herbs: these are chosen by a licensed herbalist based on your symptoms. There are some great formulas to help you boost your immune system, help reduce cold symptoms, or calm the mind.
- Additional Herbs that May Provide Immune and/or Anti-Microbial Support: lemon balm, cat’s claw, L-lysine, Mullein Leaf, Goldenseal (please consult health practitioner, as each of these are appropriate for specific concerns)
- B-12 w/ methylcobalamin form: easily depleted when the body is stressed
- Echinacea and/or Astragalus these are mentioned a lot for immune health and are found in many formulas available at the stores; these are appropriate for SOME people, but consult with a practitioner especially if you have an auto-immune condition
- Add to your cooking: thyme, garlic, ginger, oregano
- Best to consult with a trained practitioner for dosing, safety and personalization.
4. Acupuncture or AcuPressure:
- Regular acupuncture sessions have been shown to increase the body’s level of T-cells, which may help the body strengthen it’s immune system
- Treatments can also be helpful to clear head congestion, calm a cough, and relax the nervous system for a more restful night sleep.
- NEW: I am offering remote consultations and currently booking video calls. All sessions are personalized based on individual needs and symptoms.
5. AcuPatching™:
- Easy, virtual DIY at home acupuncture point stimulation
- Non-invasive and easy to use light therapy patches that stimulate the body to create a biochemical change, for example lower inflammation, calm the nervous system, promote the immune system, improve sleep, support serotonin production, etc.
- These are drug free, and nothing is going INTO your body. They create changes in your body similar to how sunlight helps your body synthesize Vitamin D through your skin.
- Your program would involve a protocol written up for you with the specific type of patches appropriate for you, as well as the acupuncture points you will put them on yourself at home. The initial program usually starts with the first week of treatment and includes around 4-5 patches. For more information about this and a short video, click HERE
6. Relaxation Techniques:
- Meditation: apps on your phone can be a great place to begin – eg. Calm, 10% Happier, Headspace, Breethe, Soulvana, Simple Habit. The key is consistent, daily practice
- Deep Abdominal Breathing: 4 seconds in, 6-7 seconds out, make sure your breath is expanding your belly. This can be easier to do while lay down flat on your back. Put one hand on your belly and as you breathe in, try to use move your breath to that hand (consult with me if you need assistance). This type of breathing has been shown to move you out of fight or flight and promote calming, parasympathetic dominance where your body is able to heal and move resources and energy to your immune system, tissue healing and digestion
- Ambient Sound Apps: eg. Relax Melodies to create your own relaxing sounds. Or put on your favorite music. Don’t underestimate the healing and mood enhancing effects of music. (I am currently listening to ocean waves and rivers right now as I write this)
- Mindfulness: Limit the amount of news you read or watch. Limit social media. It’s important to stay updated and informed, but too much exposure to this sort of information can put our nervous systems in to constant sympathetic overdrive, also known as fight or flight. This releases adrenaline and cortisol in to our system which lowers our immune systems, inhibits our body’s ability to heal and repair tissue, leads to poor sleep, and affects our mental health.
- A quick check-in exercise I like to use: Do a few rounds of deep breathing, and then use your 5 Senses. LOOK around you and focus on 3 objects in your environment (shape, texture, size, etc.), LISTEN to sounds around you, focus on white noise if possible (eg. heater or fan), FEEL the couch or seat or ground below you, TOUCH something in front of you and focus on the texture and temperature, TASTE your food and chew, SMELL something nice (eg. natural candle or essential oil). The point of this exercise is to slow things down, ground yourself and bring your attention to the present moment. I do grounding exercises once every hour or so, or after every task I finish. ‘
- Talk Therapy or Coach: If stress and anxiety seem to be taking over your life, consider reaching out to a professional mental health practitioner or someone qualified to support you during this time. Many practitioners are offering telemedicine options.
7. Gratitude:
In times of intense stress or uncertainty, our bodies naturally go in to fight or flight. We turn on survival mode and risk living in this state long-term, lowering our immune systems and shutting off our creative problem solving parts of the brain. Exactly the opposite of what we need right now. Shifting your brain in to gratitude mode, and applying some of the relaxation techniques above, even if just for small moments throughout your day, can raise your frequency, allow our bodies to go in to healing mode, and in fact help to turn on our creative centers in the brain which can help us figure out creative ways to adapt or even thrive in our stressful environment, or at least keep us healthy until the stressors pass.
Gratitude Daily Practice:
- Upon Waking: 3 Things I am Grateful For (even if it’s as small as something like my pets, or this breakfast I’m having) + 3 Things I’d like to accomplish Today
- End of the Day/Wind Down: 3 Things that went well today
- The key with these exercises that will raise your frequency is not what you’re writing down, but conjuring up the FEELINGS of gratitude and love. These have been shown to not only make us feel better, but boost our immune system and our body’s ability to thrive in stressful environments. Focus on your chest/heart area — when done right, the best way that I can describe it is like the feeling you get during a long, comforting hug from someone you love. THAT is the feeling of raising your frequency. And the nice thing is, that our minds are able to do it themselves with practice.
Good News Intake: balance your intake of news and media with pages and sites that are dedicated to ONLY good news and stories of acts of kindness. eg. I love Tanksgoodnews or Upworthy on Instagram
8. Stay Connected/Social Connections:
Set up daily Zoom or Facetime video calls with your friends and family. Social connections and support are so important for our mental well-being and has been shown to be good for our immune systems and resilience. Send each other videos and photos of your pets doing funny or cute things, be there for each other.
9. Exercise & Movement:
Many of my patients have been finding it difficult to stick with their movement or exercise routines due to their gyms closing, yoga studios closing, or just not being able to get outside for walks, etc. There are MANY home options available.
For home workouts: I LOVE Fitness Blender on YouTube — tons of free material and different levels offered. Just make sure you consult with a practitioner or trainer if you have any injuries or health concerns. These are great for those who are used to working out anyway. There are many options on YouTube or Instagram for home workouts or yoga for various levels and goals
General Movement: After each paragraph I’ve written here, I have gotten up to do a series of squats, twists, and planks. Find ways to set it in your phone alarm or calendar or schedule to get up and move around and get the blood moving EVERY DAY!
10. Other Preventative Actions You Can Take:
- wash hands regularly, especially when returning to your house from the outside, or before eating or when your hands and fingers will be near your eyes, mouth or nose
- use an air filter in your office or home
- avoid touching your face — eyes, nose, ears, mouth
- keep a hand sanitizer with you (eg. after riding in pubic transport, touching surfaces, etc.)
- For more resources, refer to CDC website
Most importantly, be kind to yourself and each other. Practice patience and mindfulness every day.
To Book a Consult or Appointment to discuss your personalized stress relief needs, or for general support, see below.
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Call: 617-281-8532
Email: Nicole@SageBostonAcupuncture.
Brookline Acupuncture & Health Coaching
