With shorter + cloudier days, more time indoors, less humidity + colder temps, coupled with the increase prevalence of upper respiratory illnesses, winter can be a tricky time to stay at the top of our health + wellness game. Here are some tips + products we use to help mitigate these circumstances + shorten illness duration. This is NOT medical advice. Always seek the guidance of a qualified+ trustworthy medical/healthcare professional.
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1. Gut Health
Since a lot of our immune system begins with a healthy gut, this is a great place to start addressing winter wellness.
Add In:
Local + seasonable produce
Bone Broth (without added sugar…we like Pacific Foods Organic Chicken or Beef Bone Broth. Or any of the Kettle + Fire Bone Broths)
Fermented foods like sauerkraut, kefir, kimchi, yogurt, kombucha
Prebiotics. Bananas, oats, garlic, onions, chicory root in the form of inulin. Olipop is a tasty alternative!
Supplement if necessary. I have been taking ION Biome to help address leaky gut issues.
Remove:
Processed foods
Food high in sugar or high glycemic index
Avoid glyphosate by choosing organic grains.
2. Anti-Inflammatory + Immune-Boosting Support
Add In:
Spices like turmeric, ginger, garlic, cinnamon + anise. Bonus points if they come in fresh/whole form!
Omega 3s from natural sources like fish, avocado + olive oil
Local honey or Manuka honey
Fresh citrus fruits, berries, dark leafy greens + microgreens
Diffusing oils like cinnamon, eucalyptus, rosemary, oregano, thyme, lemon, frankincense. Thieves blend from Young Living combines a lot of these together. I personally make diffuser blends + roller blends for my family.
Remove:
Same as above!
3. Nasal Passages
An often overlooked area, a lot of respiratory illnesses reside in the nasal passages so keeping them moist can sometimes lower the viral load since some viruses are encased in a membrane.
Add In:
Nasal spray/irrigation. I use a combination of the ION Biome nasal spray (also known as Restore Nasal Spray) + a regular saline spray with the least amount of ingredients possible like THIS ONE.
Humidifiers. We run them in our bedrooms most nights. Ideal humidity levels are between 30%-50%…with 40% being the target level if you have mold allergies.
Drink more fluids, especially warm ones. We often drink herbal teas for support. Some of my favorite teas are Traditional Medicinals Breathe Easy + Throat Coat + Buddah Tea Turmeric Ginger. I also make this drink at the first signs of some viral illness brewing.
Diffusing immune supporting oils can also help get them into the nasal passages to help combat infection. We often diffuser Thieves with an added does of eucalyptus when sickness strikes. I also like to fill up with sink or a bowl with very hot water, a drop or two of eucalyptus + frankincense for a nasal steam. You can sign up to get started with essential oils HERE.
Remove:
Allergen sources
Dry, drafty areas
4. Indoor Environment
Since we spend so much time indoors during the winter this is a huge contributor to health.
Add In:
The highest quality MERV (minimum efficiency report value) filters you HVAC system can accommodate. A MERV 13 rating is ideal for filtering virus + other small particles.
Air purifier with a HEPA filter. We have several Air Doctor ones but do not run them all day long. We will run them at night during any illness in hopes to speed up recovery time + lessen the chances of others getting too sick.
Open windows at least once a day for 10 minutes. Once we wake up, I’ll open the windows in the bedrooms + close the doors. We can usually muster through opening the slider or other windows.
Remove:
Heavy duty cleaners. These can often contain lung irritants that can exacerbate upper respiratory issues. I like to stick with gentle cleaners like Branch Basics or plain old vinegar + water…both with essential oils mixed in. For sanitizing we have been using Force of Nature which has been EPA approved for killing a number of viruses. This is NOT something I over use at all. I often don’t even use the whole bottle within it’s 2 week shelf-life.
Take off your shoes! No need to be dragging pesticides, led + fecal matter all over the house!
Candles that contain synthetic fragrance, paraffin or other harmful chemicals which can lead to further lung + sinus irritation. If you really want candles opted for ones that are pure beeswax or beeswax/coconut wax blend with essential oils. Fontana candles are my favorite lightly scented candles that have achieved the Made Safe certification.
DUST. While an air purifier can help reduce the amount of dust in the air it still can’t compare to actually dusting. Long gone are the days of using pledge on an old rag or dusting wand. All you need is a microfiber cloth or even an old cotton washcloth with a little bit of water on it to keep the dust contained.
5. Get Outdoors
Fresh air, sunshine + a walk in nature or around the block are some of the best ways to boost both your mood + your immune system! Aim for at least 30 mins a day, preferably before noon. Here is a little snippet on why getting outdoors before noon can be beneficial: https://www.1000hoursoutside.com/blog/sunlight-before-noon-challenge
6. Occasional Supplementation
I am not one to take a lot of supplements since they are not regulated + can often contain impurities like heavy metals. Always do your research into the companies + see what kind of testing they do (it would ideally be 3rd party testing).
Other than the ION Biome Gut Health + Nasal Spray mentioned above, I like to supplement with…
Leefy Organics Prana: a turmeric, ginger + black pepper tincture for an added anti-inflammatory boost
Quercetin a couple times a week or when an upper respiratory virus hits
Elderberry syrup has also been another go-to for boosting our immune systems. I use this recipe. We do NOT take it every day.
Again, this is not medical advice. Consult with your qualified healthcare practitioner for personalized recommendations. There is also no shame in using modern medicine…it exists for a reason!
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Here is a quick infographic for reference…
