Your Immune System Relies On These 6 Things
Not your average wash-your-hands information.
You may be getting bombarded with information about how to wash your hands the right way. You may be seeking out the best information on how to boost your system against the new viruses going around. I'm all about the usual suspects when it comes to supporting your immune system. I love hand soap as much as the next person. I'm a big fan of Vitamin C.
And there's an entire world of information about our immune systems that lies within TCM. I'm going to give it to you as straight as possible. I want to round out how you think of yourself when it's cold and flu season.
I recently posted on Instagram what we're doing in our home in preparation for the coronavirus here at our house. Here's a bit of that caption:
You can see that each of our lists is a bit different from the others because we're different people with different needs. There's no one-size-fits-all for wellness. It doesn't work that way.
Also, please do not freak out. Find peace. Immune systems do not do well with freaking out. I say this with love and intend no disrespect. ❤️
OK, so with this in mind, here we go:
1) Drink enough water.
It's simple; a large part of our makeup is H2O. If you are dehydrated, you are likely to experience dryness, which is not ideal for your protective mucosal membranes. Additionally, you can expect moodiness and difficulty with moving your bowels (we will come back to this), and your sympathetic nervous system is likely to kick up and set off a cascade of your stress hormones unnecessarily.
If this last part happens, your immune system response shuts down for a window of time while your body acts as though you are in grave danger - you become more susceptible to getting sick - and you unnecessarily fatigue yourself in the future.
Get yourself hydrated. Plan for approximately half your body weight in water daily (e.g., a 200-lb. person will need 100 fluid oz. of water). If this is difficult for you, a squeeze of lemon with a pinch of salt in your water is a game-changer; this helps your body want the water. Finally, I like to pick a good water bottle to tote around with me. My favorites are glass or stainless. Choose something you will want to drink from.
2) Choose supportive foods.
Generally, you want to aim to consume mostly fruits and vegetables, followed by a combination of complex carbohydrates and high-quality protein. If you have trouble digesting grains or legumes, etc., follow your body's wisdom on how to ensure you still get what you need from your food.
Limit "sticky" foods; this is a tricky one. Dairy falls into this category, and, ugh - I know, because I too love cheese - however, for those of you who rely heavily on dairy products for your protein, or if you default to it, you might want to make adjustments here when you are feeling susceptible. Dairy, for many, creates more mucus. Things get internally sticky, and then your immune system gets slogged down by the internal gunk.
Other foods like this (sticky) that many of us tend to over-consume are avocado, banana, soy products, orange juice, sugar in general (cane sugar, corn syrup, all of the sweeteners), nut butters, and wheat. I'm not saying no to sandwiches! I love sandwiches. I'm saying be careful of your defaults. Be mindful of how many of the sticky foods you've been relying on, and consider an easy swap. Apple instead of banana on some days, rice with beans instead of pasta and cheese. Not every meal, maybe every other meal. Snack time? Wash some fruit and slice some cucumbers instead of defaulting to granola bars. All of this goes for kids and adults.
3) Make sure you can poop.
Yeah, I totally just said that. If you are having difficulty eliminating, you are holding toxins in your body for longer than necessary after you've processed through things. Luckily we have already discussed the importance of hydration and food inputs - so we already have a leg up on the pooping discussion.
One trick is to start your day with a glass of room-temperature water before you eat anything else. This will help your colon wake up and move things along. You can massage your lower abdomen, clockwise (that's to your left side), in a circular motion to activate the peristaltic movement of your intestines. If you happen to be taking more Vitamin C than usual, this may translate to more bowel movements. And while I'd rather not have to go the Miralax or Colace route, sometimes you've got to doodie what you've got to doodie. Haha, a bit of poopy humor for you. Seriously though, better to be pooping than not at all. If you go more than two days with no bowel movement and you have tried the most natural interventions first (water, food, massage, exercise), it is time for a little OTC help during cold and flu season.
Diarrhea is not ideal either; it will exhaust you, and you need that energy for germ wars. If you are having the runs, it's time to connect with your healthcare team.
4) Exercise your fitness game.
Moving your body and sweating off and on is essential for your immune system. Whether you are a gym buff or yogi, or you prefer dance parties in the living room, you do need to move that body. If you feel run down and tired, take it down a notch. Skip your big workout in favor of a brisk walk. Bottom line: do whatever you have to do to keep the Qi moving through your torso and limbs and your pores opening and closing. I'm a fan of going up and down the stairs a few extra times myself or pumping up the volume while washing the dishes so I can wiggle while I scrub.
5) Rest up.
I'm biased here: People need a good 8-hours of sleep each night, or more, period. Generally, this should be at night because we are not nocturnal creatures.
If you work nights, it’s OK. Make sure to use an eye mask and blackout curtains during your sleep hours so that your body gets dark-time rest; the light you absorb through your skin is still giving your body signals. And make sure to get some sunlight between work and sleep to support your biorhythms.
If you think you thrive on 5-hours of sleep and four cups of coffee, now would be an excellent time to consider a shift in your judgment on this. Animals are great teachers - they sleep no matter what unless they think they are in danger. Why do we think we are any different? If you don't get enough sleep, your immune system will not have enough clock time to do its work and make the repairs to your body required for optimal health. I don't know how else I can say it; sleep is non-negotiable.
6) Address your deficiencies.
I want to be careful with the word "deficiencies." So, let me explain. In TCM, we categorize our diagnoses into excesses and deficiencies (sometimes, we call them insufficiencies, more pleasant). A "deficiency" is simply a substance in your body that does not currently have enough. When this happens, we may be more tired, more moody, or present with any number of symptoms.
In modern thinking, we call this: anemia, magnesium deficiency, adrenal fatigue, etc. In TCM, our view on these is more holistic. You can use whichever language resonates with you! Here are a few things to consider. First, this is why I opted to tell you about hydration, food, pooping, and sleep all first. Ideally, these things make supplementation less necessary. Second, if you intend to supplement and are not working with a healthcare provider on this, I encourage you to connect with your doctor before you self-medicate. I have a huge pet peeve around taking supplements without consulting a health care provider. Even though I am going to give you some ideas, call your doc!
Anemia: If you are generally on the anemic side of things, consider a supplement called Floradix. This one is my favorite and often preferred by acupuncturists, nutritionists, and holistically minded providers. Plant-based, this one packs a punch to shore up your blood richness.
Vitamins and Minerals: Vitamin C, Vitamin D, Magnesium, and Zinc are all key players in the immune conversation. There are others, too. Unique as we all are, we each need and utilize these contents at different speeds. For example, no matter how much Vitamin D I take, I seem to burn through it quickly. Hence, when I stop taking it for a week, only a few days later, I can be back to sleepy, foggy, crabby, and my skin goes gray. A colleague of mine takes Zinc regularly because she burns through that. I'm making a plug for Airborne because it does have a few extra TCM herbs in it, which I love for the immune system. I do not encourage anyone to take Airborne (any Vitamin C packet/tablet) all of the time unless you and your doctor have worked that out together; when necessary, this one is my go-to.
General Multi-V: I got back and forth on this. I tend to use them ad hoc. Read: when I feel run down and start seeing everyone sniffling. The good news is that most people will urinate out any extra vitamins they do not need (neon pee).
Gut-health: If you are (like me) someone who has a less robust digestive system, you may want to ramp up your consumption of pre and probiotic foods. You can also supplement with these, which I do myself, especially during cold and flu season.
Skin & Circulation: No doc needed! Dry-brushing is something you can do on your own to stimulate your immune system, in general. It helps with circulation and oxygenation and brings your immunity back up to the surface of your body - specifically your "3rd lung," which is your skin.
If you are feeling lethargic, no matter your attention to water/food, fitness, and rest, then you may be a candidate for supplementation. Here's where you check with your doctor or book an appointment with a holistic provider who can create a personalized plan for you.
