There is no doubt we can all use some immune boosting and strategies to combat illness and recover these days! Here is some great information from our local Naturopath, Roanne Rouse Houck, ND.
Vitamin D and Immune Support: Did you know that your care provider can test your vitamin D levels, and that you may have your levels tested at the next GVH Health Fair Jan. 20, 2022? I thought I would share this from one of my medical sources. I use a vitamin D3 / K2 supplement all winter.
"Elderly individuals, those with lung disease or respiratory disorders, those with atopic (allergic) disorders, and those with other pre-existing medical conditions are at the greatest risk from viral infections, such as influenza and Corona virus. Multiple human clinical trials have demonstrated that vitamin D supplementation is protective during such viral respiratory infections. Vitamin D is so important for proper immune function that activated macrophages and dendritic cells are both capable of converting the D3 precursor molecule into active 1,25-D to support local immune responses.
Low vitamin D levels can:
Decrease the cellular secretion of protective cytokines and chemokines
Promote detrimental changes in both the gut and lung microbiomes
Increase chronic inflammation and allergic reactions
Suppress mitochondrial functions important for immune system signaling
Fortunately, bolus dosing of supplemental vitamin D3 can raise serum levels in deficient subjects within 1-2 weeks, and the results are most significant in those with the greatest levels of deficiency. While many people are deficient, it's always good practice to get a vitamin D test to get a baseline prior to supplementing."
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HOME REMEDIES for fatigue, sore throat, fever and other symptoms.
Here are some home remedies, in addition to a colorful diet and a healthy lifestyle, to help you stay well and should you need, to combat fatigue, sore throat, headache, low grade fever or body aches.
Tired? Really treasure your sleep time in a cool, dark, quiet bedroom without your cell phone next to you head. Sleep 7-8 restful hours. Consider adding a B-complex as 1 with breakfast and cut out sugar; limit caffeine to 1-2 servings daily; more caffeine is not better. Add a green, white or matcha tea or just more water in place of more coffee. Regular, daily movement and exercise; preferably outside at least part of the time.
Sore throat? Good old fashioned salt water gargles are great! Or make a honey (w/ or w/o fresh lemon juice) slurry and hold it in your mouth allowing it to coat the back of your throat. Zinc and elderberry lozenges 2-4 per day. And one of my all time favorites is the cold to warm neck compress. Make sure you are not chilled when you start. Run a washcloth under COLD or VERY COLD water. Ring out. Wrap around neck open in the back. Cover with non-cotton scarf or shirt. Rest or fall asleep. Once washcloth is warm to touch it may be removed.
Headache? Try a warm foot bath with a cool cloth to your forehead or at the base of your skull. Relax and bundle up so you don't chill. Add extra magnesium rich foods or a magnesium supplement. Drink water. Light exercise.
Low grade fever? My all time favorite is the naturopathic WET or WARMING SOCK TREATMENT. Warm your self near the fire, with hot tea or in the bath. Make sure feet are nice and warm. Apply COLD, WET COTTON SOCKS, that have been rung out. Put non-cotton fleece or wool socks over and lie down. Relax or go to sleep. The socks may stay on all night or be removed once the cotton socks are warm to touch. Also great for head congestion, ear aches, sore throat. Recommended when temperature is above 99 degrees or may cause you to become chilled. Cool compresses, fewer clothes, cold drinks like ice water and a smoothie made with frozen berries will also cool you off.
Body Aches? Yoga, stretching, mindfulness, Homeopathic Gelsemium, magnesium or a funny movie to take your mind off them. Warm bath with added lavender or Epsom salts.
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Home RECOVERY suggestions. I have received a lot of calls and messages not only about how to navigate not feeling well but now how to support your road to recovery. Of course, please feel free to add and share what has worked for you. Clinically it seems like 2-6 weeks is the general timeline to complete resolution of symptoms based on severity, age, pre-existing health challenges and self care.
1. START EASY: Do not overdo it. For anyone who experienced lung symptoms, go easy as you get back into being active. Some people have relapsed with cough and lung pain due to trying to be too active, too soon. Start with walking and yoga breath work to stretch out your lungs and all upper body soft tissues.
2. AVOID GETTING COLD: Do not take a cold chill, especially to your lungs. Cover your mouth and nose with a buff or scarf if there is even a breeze and/or cold air. Taking a cold chill to mucus membranes may cause symptoms to return.
3. STAY HYDRATED: Do drink room temperature and warm drinks throughout the day and stay well hydrated. If you tend to have low blood pressure or low sodium balance water and teas with adequate electrolytes or salt.
4. EAT WELL: Eat three balanced meals per day or 2 meals and one snack. Consider limiting milk, cream, ice cream and other rich dairy foods as well as sugar. In some people sugar, milk products, wheat and bananas may increase phlegm and congestion. Colorful fruits, vegetables and spices like curry, turmeric, cayenne and cumin tend to be more mucus thinning and anti-inflammatory. Garlic and onions as well. Aim for 10 grams of protein per meal and choose plant-based proteins when possible: nuts, seeds, legumes, vegetables, whole grains etc. Eggs and cold water fish are less inflammatory compared to other animal products.
5. MODERATE EXERCISE: Do stay active to tolerance. Perhaps start with 1-2 30-minute walks daily and dress accordingly; do not get chilled. Don't get out of breath and consider keeping your heart rate under 140. If you've been quite sick keep it under 120 and maybe even 100. If you feel exhausted, stop and do something different or go rest.
6. WARM HUMIDITY: Steamy heat like a steam tent over the sink, warm steamy baths and hanging laundry in your house to dry will provide humidity. Add this if it feels good to you. Hanging laundry rather than a humidifier reduces the chances of mold and of course reduces energy consumption. It's so dry here anyway and forced heat and wood burning stoves dry us out even more.
7. STAY RESTED: Insomnia has been a common theme among people who are not feeling well. Try to get 8-10 hours of rest per 24 hours. This may end up being 6 hours at night and a 2 hour nap if your nights are restless. I like melatonin and it is considered a sleep aid and antioxidant. If not contraindicated for you, consider trying it at bedtime and again if you wake during the night; use as directed on your bottle. Liquid and wafers are preferred at it is absorbed in the mouth rather than having to wait for digestion. Magnesium and sleepy time tea in the evenings may help as well. If you are waking with leg cramps try a balanced electrolyte replacement 1-3 times during the day and/or multi-mineral with calcium, magnesium, and potassium with or after dinner; use as directed on the bottle.
8. STRESS MANAGEMENT: Many people have reported increased anxiety, worry and insomnia. Employing music, art, puzzles, games, laughter, exercise, sunshine, meditation, yoga, breathing, mindfulness and distance visiting with friends and family may help boost your endorphins and bring down your anxiety and worry. Chamomile, l-theanine, lavender and warm epsom salt baths may help as well.
9. SUPPLEMENTS: Supplements are considered supplemental to what you cannot achieve through diet and lifestyle. A few that I often recommend when patients are recovering from mono (the Epstein Barr Virus), post surgery, or after a major stressor, that may also be helpful now include: Vitamin C, B vitamins (best taken with food), magnesium and other minerals, adrenal support and adaptogenic herbs like Rhodiola, Ashwagandha, Schizandra and Eleutherococcus. You may have some of these at home already in an energy, adaptogenic, immune or sport drink formula. If you have Acli-Mate® "Go Higher- Feel Better" at home that you purchased for a friend or visitor, it contains nearly all of the above. You can dilute to taste preference and take 1-3 times daily.
10. GIVE BACK: Once you are feeling better, it feels nice to help others and give back. Check on neighbors, seniors, co-workers and others and see what they need. Also, since we are all taking so many walks, consider taking an extra bag with you and doing a bit of community clean up. As the snow melts and the wind kicks up there is a lot of trash and dog poop. If we all pitch in a bit we can get to feeling better and get things cleaned up at the same time.
Take care everyone!