Your Guide to Keeping Well During Cold & Flu Season

Balance Your Immune System The Chinese Medicine Way

As the season changes and days grow cooler and shorter, here are some tips on how you and your family can stay healthy and vibrant

Indulge in Nourishing, Warm Food

Eating warm, cooked meals is easy on the spleen and stomach and improves nutrient absorption and gut health. Eating foods that are rich in nutrients, colorful vegetables and grains encourages a strong gut microbiome. If you are a salad or raw food lover, take the time to incorporate a cup of warm ginger tea or other warm cooked dishes into your routine. In the event you do feel an illness coming on, reducing dairy products and removing sugar from your diet is essential in feeling better fast.

Water is Your Ally

Autumn and winter is the time of year when we feel the dry wind begin to blow and often our lips become chapped and skin feels dry. If you are experiencing these symptoms, it is a good indicator that you could use more hydration. It is important to be sure you are drinking plenty of water, as it helps to moisten the mucousal membrane, protecting against viruses and bacteria. Water assists in carrying oxygen to your body’s cells and removing stored up toxins.

Drinking a glass of room temperature or warm water with a squeeze of lemon in the morning can help detox your liver by giving you a punch of Vitamin C and improving your digestion. This is also a great method for those who suffer from constipation. 

It is recommended that all water be consumed at room or warm temperature for easier assimilation and enhanced metabolism.

Take Care In the Air

A good way to prevent a common cold at any time of the year is to be cautious not to allow air to blow directly onto you. At night, avoid sleeping with your hair wet or with the fan/ air conditioning hitting you . When you are exposed to wind, the protective layer that we refer to in Chinese Medicine as “Wei Qi” can be compromised, making you more susceptible to illness. Having air blown on you regularly can also be a cause of chronic muscle pain, such as upper neck and back stiffness. Be sure to always cover your neck, as it is the most vulnerable part of the body where cold can penetrate the channels.

Sleep is Precious

Getting an adequate amount of sleep and sticking to a regular sleep schedule is essential in maintaining a strong immune system and keeping colds and flus away. As we sleep, our body is working to rejuvenate and restore itself for optimal function during our waking hours. Energy that is used to fuel our mind and muscles during the day is redistributed during sleep to aid our immune system, clean out toxic waste and reduce inflammation. Cortisol and adrenaline levels drop as our body orchestrates the the perfect symphony of immune fighting agents just in time for us to arise. Read more here to learn about Chinese Medicine sleep patterns.

Build Your Defensive Qi by Supplementing

The following are supplements and herbs that you can take to both prevent and treat common colds and flu:

• Zinc – 15mg daily or 30mg during acute illness
• Vitamin D3/K2- 2000IU daily or 5000IU during acute illness
• Vitamin C- 500-1000mg daily or 1500mg during acute illness
• Elderberry
• Echinacea
• Lemon Balm

• CM herbal medicine: Jade Windscreen Formula “Yu Ping Feng San”

Respond at the First Sign of Illness

In Chinese Medicine, we say the stronger your own Qi is relative to the strength of the pathogen, the faster you will recover. Responding immediately to the first signs of a cold or flu means a shorter duration with less severe symptoms. The goal must always be to catch the pathogen at the surface level, and to disallow it from penetrating deeper ( This is known as CM channel theory)

Chinese herbal formulas work brilliantly in the event you do come down with a respiratory illness. While the above supplements and vitamins are great, you think of Chinese Herbal formulas as a super-charged, targeted approach to get rid of symptoms quickly.  Whether you are a regular  patient of Heart Based Health or a new patient, please give us a call to consult on which formula is right for you. Read here to learn about the three most important chinese herbal formulas for Cold/Flu Season to keep in your home pharmacy.

Regular Acupuncture Makes you Strong

Regular acupuncture treatments are a powerful way to strengthen your immune system and enhance your body’s natural defense mechanisms. In Chinese Medicine, we understand that Qi (your vital energy) flows through specific pathways in the body known as meridians. When the flow of Qi is smooth and balanced, your immune system is better able to respond to external threats like viruses and bacteria. Acupuncture helps by stimulating key points that promote the circulation of Qi, supporting the body’s ability to fight off illness before it takes hold. Consistent treatments can help prevent sickness, reduce inflammation, and improve overall vitality, so you’re less likely to be affected by seasonal colds, flu, or other infections. If you’re looking to stay healthy year-round, regular acupuncture is a smart, proactive approach to boosting your immunity.

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