Immune and Mental Health Support During Colder Months

TheraKneads Blog Takeover: From our very own Michele Pedersen, Transformation Wellness Mentor & Healing Arts Practitioner

There is often excitement, anticipation and a bit of nostalgia that radiates throughout the atmosphere this time of year. Fall is a time of letting go of the expansiveness and warmth the summer season offers, and moving inward to reflect. We are reminded of this as we witness the leaves letting go of the branches that have been holding them since they were buds in the spring. Coupled with the celebrations and “letting go’s” that autumn brings, there are also vulnerabilities to our health and well-being.

Below are some helpful tips for nurturing your mind and body during the fall season in order to prevent or minimize potential imbalances.

Mindfulness for Nervous System Regulation:

What I have discovered in my research and experience is that when we experience chronic stress in our bodies, our bodies begin to break down. Fear and stress are catalysts for an increase in cortisol production. When this becomes a regular, continuous response in our body, it affects our hormone balance, and creates an inflammatory response in our bodies. This combination impacts our immune function. Some of my favorite mindfulness activities help to “still” the mind and relax the body are:

- diaphragmatic breathing

- Qi Gong

- meditation,

- gratitude practice, and

- sound bowl therapy.

Nutrition/Gut Health:

While you are strengthening the foundation of your nervous system health with a variety of mindfulness approaches, the nutritional approaches I suggest will be able to take root more effectively. During this time of year, it is important to consume:

- whole, unprocessed foods

- local, in season and organic produce

- vegetables, fruits and healthy fats (olive oil has antiviral properties)

- ghee (nourishes your nervous system)

- coconut oil (the highest source of lauric acid, which has been found to be antiviral, antibiotic and antifungal)

- legumes

- grass-fed beef

- wild caught fish and shellfish (high in zinc for immune function)

- bone broth (for gut and immune health)

-sauerkraut and fermented foods

The lungs and large intestines are especially vulnerable and susceptible to imbalances during this time—showing up as colds, sinus, bronchial and lung infections. Nourish your lung health with these foods:

- garlic

- onions

- kiwi

- stewed pears

- raw honey

- lemon

- Bromelain (found in pineapple and has anti- inflammatory properties)

Although I tend to focus on deriving my nutrients from whole foods, rather than supplements, there are some exceptions I personally use for my immune health:

- probiotics (Dr. Ohhira)

- vitamin D (amount varies according to blood test results)

- sunshine, at least 10- 20 minutes a day

- quercetin with zinc

Keep in mind if you have an autoimmune condition, you may want to focus on lowering your stress response using some of the other above suggestions, rather than turning to supplements.

If I’m feeling run down or a cold coming on, I will:

-        Ingest Reishi mushroom(liquid, if possible) for its immune-supporting

-        Get an acupuncture treatment

-        Drink ample water throughout the day to help the cells stay nourished and detoxify

-        Take regular Epsom salt baths and diffuse essential oils (check for contraindications with medicines and also safety for animals)

-        Take apple cider vinegar (a tsp in water before meals to alkalize the blood)

Keep Your Body and Digestive Fire Warm:

You will also want to keep your body and stomach (digestive fire) warm because it nourishes the body as a whole as well as the lungs. Some ways to do this include:

-        Eating warming foods, drinks, herbs, and spices (supports healthy digestion, lung and immune health)

-         Drinking a warm cup of lemon and honey tea or sip on bone broth throughout the day

-        Covering your skin (because it is your largest organ and the winds of fall can create imbalances in the lungs)

-        Wearing a scarf, and cover your chest, even on days that seem fairly mild to protect your lungs

Rest and Sleep Routine:

Finally, it is so important to get a good night’s sleep in colder months. Ideally, you will want to be in bed by 10 p.m.—because your body best repairs itself between 10 p.m. and 1 p.m.

If you are interested in holistic and effective ways to amp up self-care and your immune health, set up a Wellness Consult with me at https://therakneads.com/health-coaching

Love & Light,

Michele Pedersen, Transformation Wellness Mentor & Healing Arts Practitioner