How to properly support your immune system this winter
The cold and flu season is upon us. It always seems to catch everyone by surprise, especially when we get such beautiful sunny autumn days right before the cold hits. It’s important to understand just what our body’s need as we transition into the colder months, especially if your job/lifestyle/family situation leaves you more exposed to illness. In terms of Traditional Chinese Medicine (TCM) and Naturopathy, there are a few things you should be doing to keep yourself happy and healthy.
So, how can TCM and Naturopathy help you in the winter months? What is herbal medicine and acupuncture for immune support? And what are some great, nourishing TCM winter foods?
How can herbs and acupuncture help?
Winter is the season of Yin, which is cold and slow-moving. For this reason, we benefit from being indoors more, resting, rugging up and drinking warm fluids. On top of this, one of the best ways to really assist your immune system through winter is to incorporate common kitchen herbs into your routine. One of my favourites is ginger. This is particularly helpful for ‘wind-cold invasion’ type viruses that present as body-aches, chills, congestion, and a stiff neck. It’s also nice just to warm the body through daily intake.
Some of my favourite preventative herbs that can be used throughout winter include garlic, echinacea, and elderberry. For very specific immune support, the HPS herbal dispensary carries various individual herbs that can help to both prevent and treat the symptoms of colds and flu. These always need to be tailored to the individual.
In terms of physical support, Acupuncture, cupping, and gua sha can help to strengthen our Wei Qi (defensive Qi) and resolve any blockages to allow your immune system to function optimally. If Wei Qi is weakened, you’re more likely to feel ill. Factors that can contribute to weakened defences are overwork, high exposure to viruses (such as working with children), postpartum, and chronic illness. In this case, both herbs and acupuncture would be the best remedy alongside a general health blood test with your GP.
Acupuncture is also a great way to address other conditions that may be affecting your immune system. Things like stress, pain and poor sleep can all negatively impact your immune system function. The World Health Organisation (WHO) recommends acupuncture for over 100 medical conditions – some of which may be negatively impacting your immune system.
Nourishing winter foods
What you eat in winter is just as important as what you eat all year long, but it’s definitely a time to pay particular attention to seasonal needs. You won’t find me eating cold and raw foods this time of year! Instead, it’s best to adopt warming and slow-cooked meals packed full of veggies, beans, nuts, whole grains, stewed fruits, and slow-cooked meats.
Try adding warming spices to your meals – just think of the fiery flavours of chilli, garlic, horseradish and curry spices, or the comforting aromatics of cinnamon, cardamom and rosemary. The warming properties of these common culinary herbs can help to improve blood flow and circulation, plus they contain anti-inflammatory and antioxidant compounds that may enhance immune capacity.
Salty foods are also important in winter. Take some time to make homemade bone broth, soups and stews to keep you warm and nourished throughout the winter months.
Add in vitamin C rich foods
In addition to the above suggestions, don’t forget your everyday vitamin C rich foods! This vitamin is well known to support the immune system and is found in many of your favourite foods, making it easy to eat them daily.
Try these for starters – they’re all valuable sources of antioxidants and fibre in addition to being rich in vitamin C:
Citrus, such as oranges, lemons, grapefruit, and mandarins
Kiwifruit
Strawberries
Red and green capsicum
Red and green chillies
Cabbage & radicchio
Cauliflower
Broccoli
Parsley
The TCM approach to winter eating isn’t about a particular diet, it’s a collection of mindful adjustments that acknowledge ways to support the body in the cooler weather. Time to dust off your slow-cooker and add in nourishing winter food and spices for a delicious, winter-warming meal for dinner tonight!
