Immune and Respiratory Health
Let’s all take a deep breath before we go any further. A deep inhale to invigorate the lungs and an even bigger exhale to release all the built-up stagnation. This simple technique a few times per day can stimulate oxygen flow, relieve stress, and calm the central nervous system which are each vital functions to support a healthy immune system.
One of the most common health struggles during the fall and winter months involve keeping the immune system strong. With the current dueling fears around COVID-19 and the flu season upon us, it’s no wonder we all feel a deep sense of doom at the slightest sniffle. I have heard from many of you recently about your desire to be proactive about your health and wellbeing. A proactive approach coupled with proper nutrition, a handful of researched supplements, and a commitment to a lifestyle that supports all levels of health during this challenging time may be the recipe we all need!
As a dedicated natural healthcare provider, my passion is to provide my community with the latest research and findings on simple and accessible ways to improve your health. I recently came across Dr. Roger Seheult, a critical care physician and pulmonologist that deals directly with COVID-19 patients with a strong background in natural health. Dr. Seheult developed an approach he calls “WANT REST”. This mnemonic highlights eight everyday habits we can all do to maintain resilience and a healthy immune system in the fall and winter months.
W - water: our cells rely on a healthy supply of water to maintain function, and we need water for healthy detoxification, digestion, immune function, and energy production. The standard recommendation is to drink half of your body weight in ounces of purified water per day. Also alternating 3 minutes of hot water in the shower followed by 1 minute of cold water, doing at least 3 rounds (ending with cold) is a simple way to kick start your immune system and leave your body and mind feeling invigorated.
A - Air: Breathing in fresh air from the forest has scientifically been shown to support health. FOREST BATHING is one of my favorite self-care tools and can be done in any green space and is free. Plants give off a tiny compound called phytoncides which have been proven to reduce stress hormones and increase immune function. Just BEING in the woods is a form of medicine. There is also an essential oil called HINOKI cypress oil that supports a healthy inflammatory response in the lungs, here is a direct link to order therapeutic grade HINOKI https://www.doterra.com/US/en/site/truenorthmpls.
N - Nutrition: Healthy fats, protein, and an abundance of fruits and vegetables are pillars of nutrition to support a healthy respiratory and immune system. Although nutrient intake is always best absorbed through food, dietary supplements can be a great way to increase vital nutrients that we may not be getting enough of through our food. Key nutrients for immune and respiratory health include vitamin D, vitamin C, n-acetylcysteine (NAC) quercetin, and zinc. Note: all dietary supplementation intake should be discussed with a trusted healthcare provider. Possible contraindications with prescription medication and pre-existing conditions can occur.
T - Temperance (moderation in action, thought, or feeling) good health is a result of moderation in all things, even of the good stuff like exercise and sleep. Too much can have a negative result. Stress on the physical and emotional body can have a negative effect on the immune system and lower our bodies’ ability to fight off infection and disease.
R - Rest: A recent study of men and women found that those getting less than five hours of sleep per night were at a significantly greater risk of catching a common cold than those who slept more than seven hours per night. Understanding good sleep hygiene and embracing a constant and predictable sleep routine can make a huge impact on our overall health and wellbeing.
E - Exercise: Moderate exercise in the winter months can have a beneficial effect on not only the immune system but increased feelings of value and purpose. In the winter months, it is easy to run out of steam and become sedentary in the long, dark, and cold days. But even a 20-minute brisk walk outdoors can drastically change our outlook and mood. Again, moderation is the key, over-exercising can further deplete the body and cause more stress on the mind and body.
S - Sunlight: Sunlight goes hand in hand with other beneficial influences like exercise and fresh air. The sun’s ultraviolet rays trigger the production of vitamin D which is essential for immunity and overall health. Living in a colder climate can decrease an individual’s desire to spend time outdoors, but there is nothing more rewarding than a brisk walk (when dressed appropriately) with the sound of snow crunching underfoot.
T - Trust: Believing and trusting in your ability to take control of your health and wellbeing can be an incredibly powerful form of medicine, regardless of situational circumstances. In addition, practicing mindfulness and deep breathing can reconnect us to the natural rhythms of our bodies which can help support healthy stress response and calm our minds.
If I had a magic wand I would crawl into a cave and hibernate for the winter, as my natural bio-rhythms crave deep rest, nourishing food, and slow intentional time in nature. But let’s face it, even with COVID, life is still busy, demanding, and stressful - 2020 has pushed us all and tested our limits.
Please join me for further reflections and blog posts as I continue to journey through the best ways to Think, Move, Eat, and Sleep through the winter months of a historic time in our lives.
If you are interested in working deeper on any of these topics, including protocols to optimize immune functions and access to my online natural pharmacy, connect with me at stacey@truenorthmpls.com
