11 December 2013
Ayo Ngozi
12 ways to stay well this winter
We just got our first snow days on the East coast, which reminds me that we’re deep into the winter season (a/k/a cold and flu season for many of us!). So I’m preparing to teach a very special series of Winter herbal workshop series at The Herb Shoppe/Brooklyn, starting with “Immune Support for Winter.”
Why do we get sick in the winter? How do we prevent it? What are some herbs to have on hand for the season, to prevent illness and treat minor symptoms? This Thursday we’ll be talking about these questions, plus making some great remedies to stay well and thrive this season. In the meantime, here are some immune-strengthening tips to bring in the season!
1. Up your vitamin D levels. There isn’t enough sunlight during the winter to enable your body to made adequate levels of vitamin D, so supplement with at least 2000 IU of vitamin D3 daily.
2. Rest. This is an indispensable requirement for a strong immune system. Cold weather and shorter days demand longer periods of rest and sleep. Listen to your body. When it feels tired, don’t push yourself. Enjoy the gift of stillness that winter brings.
3. Move it! Exercising your body keeps lymph moving and the circulation system strong. Walking, hoola-hooping and dancing this winter will improve lymph flow and therefore enhance your overall immunity. Movement also helps your body make endorphins, mood-boosting hormones.
4. Breathe. Take actions to lower your stress levels. Do breathing exercises, meditate, practice yoga, spend time doing something that makes you happy. Feeling spent, overwhelmed, and/or mentally run-down has a causal relationship to your physical health. Deep breathing enhances circulation and detoxification while reducing stress levels.
5. Wash your hands! It decreases your likelihood of spreading a virus to your nose, mouth, or other people.
6. Avoid sugar and processed foods. They dramatically suppress immune function.
7. Eat phytonutrient-rich foods (lots of colorful foods and dark, leafy greens). They enhance immunity by giving you the vitamins and minerals you need.
8. Cook with spices. Garlic, onions, oregano, thyme, and lots of other herbs are effective broad spectrum anti-microbial power.
9. Add probiotics to your diet. Eat a daily dose of fermented foods–a warm bowl of miso soup, greek yogurt with stewed fruit, kombucha or sauerkraut. Or look for a supplement with 10-20 billion organisms (in the refrigerated section of the store). Healthy gut flora supports a strong immune system—friendly gut flora have been shown to promote gut mucosal cell regeneration, increase nutrient absorption, and reduce unfriendly bacterial adhesion.
10. Take 2 grams of vitamin C daily. Vitamin C strengthens cell membrane, helping your body to resist pathogens and viruses. Get in plenty of vitamin C-rich foods like sweet potatoes, strawberries,
11. Laugh! Laughter upregulates immune cells. Watch a funny movie, read a funny story or graphic novel, listen to stand-up comedy online. Don’t forget to treat yourself every day to a little bit of joy!
12. Meet with an herbalist to develop an herbal and dietary protocol that’s optimized for your personal constitution and lifestyle. The most effective herbal formulations take into account your constitution, current health status, risk of exposure, and, if already ill, your symptom picture.
10. Take 2 grams of vitamin C daily. Vitamin C strengthens cell membrane, helping your body to resist pathogens and viruses. Get in plenty of vitamin C-rich foods like sweet potatoes, strawberries,
11. Laugh! Laughter upregulates immune cells. Watch a funny movie, read a funny story or graphic novel, listen to stand-up comedy online. Don’t forget to treat yourself every day to a little bit of joy!
12. Meet with an herbalist to develop an herbal and dietary protocol that’s optimized for your personal constitution and lifestyle. The most effective herbal formulations take into account your constitution, current health status, risk of exposure, and, if already ill, your symptom picture.
Happy, healthy winter!
To schedule: ayo.ngozi.herbalist@gmail.com
718.422.7981 (NYC) / 202.607.1143 (DC)