As fall and winter approaches, there are ways to naturally prepare yourself for the flu season. The flu season typically starts in the fall and peaks in January or February but it can also begin as early as October. Groups more likely to experience complications include seniors (age 65 and older), children (especially those younger than 2), and people with chronic illness. Symptoms of the flu include fatigue, muscle aches, headaches, fever, cough, runny nose, nausea, vomiting, and diarrhea. The flu can halt and wreak havoc on your activities of daily living, therefore it may be wise to nurture a healthy immune system by decreasing your susceptibility to disease. Poor nutrition, inactivity, emotional stress, environmental toxins, and negative thought processes can your increase susceptibility. So here are some guidelines that I find particularly helpful: Rest If you feel symptoms beginning (like sore throat, headache, congestion, fever, etc.), take a day off if possible. Keep your bedroom cool and humid. If you are cold, add covers. If you are too warm, uncover or take a lukewarm bath. Consider investing in a humidifier or keep a dish of fresh water near your heat source. House plants can also be helpful alternative to purchasing a humidifier. The humid air is helpful in keeping mucous membranes moist. Create a Healing Space When feeling ill or under the weather, allow your bedroom to be the quietest yet cheerful place in the house. Let air flow freely into the bedroom, clearing any stuffiness or foul smell. Be sure to sleep on clean sheets and wear clean clothes. Drink Plenty of Fluids Drink large amounts of filtered water, herbal teas, broths and soups. Avoid fruit juices and sweetened beverages (like sodas), because the high sugar content will actually inhibit your immune cells from doing their job. If you do choose to drink fruit juices, dilute them with water (use equal parts). Try to avoid alcohol, coffee and black tea because these can depress the immune response as well. Onion Lotus To prevent a cold from affecting every family member or to help shorten the duration of a cold you may need to purify your living space. An onion is very helpful in clearing indoor air. Begin by taking one medium or large size onion. Make two cuts into the onion, crosswise. The onion should open up like a lotus flower. Put the onion on small dish and sit it in the room of the affected person. Crack the window just a bit for greater air circulation. Ideally, an onion should be placed in every room (i.e. the rooms with the most people traffic) of the house. Optimize Your Diet Eat mostly alkaline forming foods like vegetables, fruits, nuts, and seeds. If possible buy seasonally organic local farmed produce. Seasonal fruits for TN in late September include: apples, Asian pears, blackberries, cantaloupe, grapes, nectarines, pears, raspberries, watermelons. Seasonal vegetables for TN in late September include: arugula, green beans, snap beans, shell beans, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, chard, chili pepper, cucumbers, eggplant, fennel, scallions, dark leafy vegetables (collards, kale, etc.), lima beans, okra, peas, peppers, potatoes, pumpkin, radicchio, radishes, shallots, summer squash, sweet potatoes, tomatoes, turnips, winter squash, and zucchini. Buy local, sustainably raised meats (including beef, chicken, lamb, pork) and dairy. Here are a few helpful resources: http://www.localharvest.org/ http://www.eatwild.com/products/tennessee.html http://www.eatwellguide.org/ Avoid processed foods, sweets, simple sugars, ice cream, cold drinks, and dairy products including yogurt, milk and cheese especially when feeling sick. Upon the onset of a cold or flu try following a light and warm diet like boiled or steamed vegetables and vegetable soup. Drink spice or herbal teas with a piece of crushed ginger to help warm your core. Immune boost soup loaded with garlic and onions can have an antimicrobial effect. See following recipe: Combine 2 cups of water, 1 small yellow onion, 3 garlic cloves, 1 inch fresh ginger root, 1 large lemon freshly squeezed, 2 tablespoon of unfiltered apple cider vinegar, 1 teaspoon honey (optional), with a pinch of cayenne pepper. Bring to a boil. Remove from heat and steep for 20 minutes. Add the juice of 1 freshly squeezed lemon and a pinch of cayenne. You can vary the recipe by adding chopped Reishi mushrooms or marrow bones. Avoid Foods to Which You Suspect You Are Allergic Repeated exposure to food allergens increases the toxic load on the body thereby compromising the immune response. In addition, these foods can cause asthma, eczema, arthritis, migraines, and other chronic conditions as well as susceptibility to acute infections. Contrast Shower If tolerable, contrast shower is a simple yet convenient way to stimulate your vitality. The idea behind contrast shower is to alternate between hot and cold water while you are showering, to tolerance. After your normal hot shower, gradually turn down the hot water until the shower is pleasantly cool and rinse your body for about 1 minute. Then switch the shower back hot to rewarm your body for 3-5 minutes. Repeat 3 times then end with cool. Dry yourself off quickly, rubbing briskly with towel to stimulate rewarming. Two key points to remember when doing contrast shower: first – the hot phase should always be longer than the cooler phase and second – always finish with cool water. The temperature contrast will help strengthen and normalize the nervous, circulatory, endocrine (hormonal), musculoskeletal and immune systems and is excellent for helping the body cope with physiological and psychological stress. However, contrast showering may be contraindicated for those with heart disease, asthma, diabetes, pregnancy, or Raynaud’s syndrome or phenomenon. Vitamins and Minerals Consider supplementing with zinc, vitamins C, vitamin A. Zinc plays an essential role in maintaining healthy immune function. Vitamin C can enhance the immune system’s ability to fight infections. In controlled trials Vitamin C has been shown to aid in the prevention of influenza, as well as shortening the duration and reducing the severity of infections already contracted. Vitamin A maintains the integrity of mucus membranes, which are at the front line of our defenses against viral, bacterial, and parasitic infections. “Airborne” may be helpful, but check the ingredients for possible dietary difficulties. Homeopathic First Line Treatment Use Boiron’s homeopathic “Oscillococcinum” upon the first sign of the cold or flu. This homeopathic remedy is mostly helpful if taken upon the onset of illness. Take a capful every 2-3 hours. Elder or Yarrow If you are feeling feverish, use Elder flower and Yarrow, tinctures or teas. Make a cup of tea from equal parts of the ground flowers, or add about 60 drops of the mixed tinctures into a cup of hot water. Drink just before or in a hot bath. It will help you sweat the illness out. If you are feeling other symptoms try elderberry syrup. The berries are very helpful for viral respiratory tract infections. Lemon juice and honey For a simple, daily cleanse mix half a cup of warm water with one teaspoon of lemon juice and drink daily, particularly in the morning before breakfast. Stress Reduction Try to find ways to minimize stress. Stress decreases the body’s ability to fight infections. Life is meant to be fulfilling and enjoyable. Yet it is so common in our culture to feel overwhelmed by life situations. If stress is a major part of your life and you feel you have no options, consult an emotional and/or occupational counselor. Living with an unpleasant situation can not only decrease your happiness, but can impair your overall health, contributing to conditions as serious as high blood pressure, heart disease, ulcers, etc. Conversely, laughter and enjoyment increase immunity as well as overall well- being. If you are needing more personalized or specific nutritional recommendations, please give us a call for a consultation. Yours in Health, Tamara References Clinical Pearls. (2011). Retrieved September 15, 2015 from http://www.salmoncreekclinic.com/influenza.html. Clinton, C. (2015). Preparing yourself for Flu Season Naturally. Retrieved September 15, 2015 from http://www.naturopathic.org/content.asp?contentid=250. Hayes, K.W. Manual for Physical Agents, 4th ed. 1993. Norwalk, CT. Appleton & Lange. Pp. ix, 169. Lindlahr, H. and Poesnecker, G.E. Nature Cure 2000: Philosophy and Practice Based on the Unity of Disease and Cure. 1998. Quakertown, PA. Beverly Hall Corp. Pp. xxii, 360. Seasonal Flu. (2015). Retrieved September 15, 2015 from http://www.flu.gov/about_the_flu/seasonal/index.html. Seasonal Food Guide. (2015). Retrieved September 15, 2015 from http://www.sustainabletable.org/seasonalfoodguide/.
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Importance of exercise and weight training By GT Gangte It is 2012, The Age of Information and Gadgets. I am assuming most of us are somewhat aware of the benefits of proper exercise and proper nutrition. There is so much information and methods available for different segments of people, whether it be yoga, aerobics, weight training, martial arts and all the other forms of exercise and activities. Trainers, therapists, pundits, gurus, masters, coaches and the medical field would agree upon the positive effects of exercise/strength training. Some of the noted benefits include: *Best anti-aging defense and confidence booster *Increased strength and endurance building a leaner physique *Build bone density and fight osteoarthritis *Release of endorphins, serotonin, L-dopamine *Maintain mobility and flexibility *Help de-stress and fight inflammation in the body *The list goes on and on….Ok!! (You might be thinking….ok nothing enlightening, so far. What do I want to share?) Here goes! All of you, who have been exercising or in some way have kept active, are in for a wonderful affirmation. I was recently introduced to a book, “Younger Next Year.” The chapter and content that really lit my light bulb was, The Biology of Strength Training, specifically, the terms, C-6 and C-10. This Pearl of Wisdom for me has taken me to new heights in my approach to fitness and exercise. I smile and challenge myself to let it burn, baby burn, when I workout! *C is short for Cytokines….What is cytokines? *It’s the protein that controls inflammation *It is the messenger molecule that regulates every aspect of your biology. They virtually turn on and off all the metabolic pathways to each cell. *What is C-6 and C-10? *C-6 is the master chemical for inflammation (decay) *C-10 is the master chemical for growth and repair *How does C-6 and C-10 work? *C-6 is produced in both the muscle cell and bloodstream in response to exercise, and C-10 is produced in response to C-6. This is your body’s brilliant mechanism for coupling decay and growth! This is a massive simplification of the process but I hope you get the idea. Now that we have that background, let’s set the scenario. So the goal is to experience muscle soreness/adaptive micro-trauma which is critical to your growth and health. This is why you have to sweat when you do aerobic exercise; at low level demands, your endurance cells alternate too much to get fatigued. This is also why you have to push to the point of muscle fatigue with weights–to reach that burning feel….to release the C-10. (It’s like turning the afterburners on a jet.) Let it burn…Its only making you stronger physically and mentally. Lastly, strength training creates an intimate connection between your body and your brain. The neural impulses to create coordination and power, fire a trail through your neural circuits. Your brain can activate any combination of those motor units to perform specific movements. That’s what gives you the ability to lift, dance, jump, spin…! In conclusion; the next time you are exercising and feeling fatigued, or just not in the mood, just push yourself a few more reps, few more minutes…engage that C-10 to release. Psych yourself to visualize the flow of oxygen and energy throughout your body. Remind yourself…you are not only building a better physique and brain interaction, but a healthier and a younger body from the cellular level. Imagine it as remodeling each room of your house…by the time your project is done you have a new, better, stronger remodeled home! I hope this helps in putting a motivating perspective on something all of us have already been doing. Please take caution, evaluate where you are and progress accordingly! We want microscopic muscle trauma, good stress…not muscle injury. Have an awesome day…well, make it an awesome day! Live inspired! See it, Feel it, Be it! Thankyou GT Gangte GT Fitness Studio
