Living in Harmony with the Seasons

Observing and living in rhythm with nature can be beneficial to our health and well-being. Living in harmony with nature is not a new idea, it is one of the foundations of Traditional Chinese Medicine (TMC) and was also the basis for health before society became too busy and stressed to feel the rhythms of their bodies. Fighting or not listening to our rhythms throws us out of balance into a state of dis-ease.

By observing the changes that take place during the winter season, maybe we can attune ourselves to a healthier winter. Leaves have fallen off the trees providing nutrients for the soil, plants pull their sap and nutrients back into their roots, days are shorter, life slows down, some animals hibernate, nature withdraws into itself, the earth rests. Winter is a time of regeneration.

Winter should be a time of personal growth, a time to go within, a restful break, a time to replenish energy for the start of the “growing” season – Spring. The cold and dampness, a hint to stay home where it is warm and comfortable.
The shorter days that winter provide should be used as an opportunity to get more rest, sleep and dreams. Personal growth requires a lot of quiet time and solitude. Solitude is always an interesting period in our lives. It can be a time of independence, loneliness or a time of reflection and growth – the choice is ours. Winter is the time to go within. Time spent alone has the ability to open creativity. It allows us to become our real selves, true to ourselves. A time to explore who we really are; our strengths and weaknesses. We are all complete as we are but we don’t usually realize it. No one can provide true happiness for another person; that is dependency. True joy and happiness comes from within when we take the time to be ourselves, to discover who we are.

If we use this quiet time to reflect on the past, but not cling to it, we are able to see where we were and where we may be heading. We realize how we’ve changed, what we’ve learned and how we’ve grown by past experiences. The biggest steps in our development are created by the hardest lessons of the past. Recognizing difficult times as just that allows us to release and forgive, to move on. Obstacles along our path provide a stopping point, a time to slow down and reflect. We are all give the strength to remove or move around the obstacle. The past should shape our future, our present, not take away our potential.

Winter is a time to maintain our exercise routines but maybe switch them into a gentler direction, more in tune with the body, such as stretching, yoga, dance, walking, or some of the martial arts. Bodywork such as Reiki or massage is beneficial to release stored tensions and relax.

Another not so gentle hint that nature provides for our wellness is food. Learning to change our diet to match what is available according to nature is a giant step towards maintaining health. Foods that provide more energy and heat are necessary during the cold months of winter. Isn’t it amazing that our freshest vegetables during this season are the root crops that provide more carbohydrates, fiber and proteins; creating warmth to the body and regulating digestion when we don’t have the same activity levels? So, listen to nature, add potatoes, carrots, turnips, onions, beets, squash and garlic to your meals. Grains, beans and nuts are also fresh during this season, a good source of fiber, protein and essential fats. Have you noticed that squirrels collect nuts for the winter?

Herbs and spices should also be added to the diet. Warming herbs include ginger, garlic, cinnamon, clove, coriander, fennel, fenugreek, turmeric, cayenne, and cardamom seed. Enjoy them added to soups or other recipes – you’ll be surprised how they can change the ordinary into something soothing and satisfying. If you don’t feel too daring, add a little cinnamon to your chicken breasts next time. Garlic is great for the immune system. Feeling cold and can’t get warm? Try a ginger tea or add some of the other warming spices, they increase circulation and most improve digestion after a meal.

Listen to nature, listen to yourself, feel your rhythm.

A couple books I recommend:

The Seasonal Detox Diet: Remedies From the Ancient Cookfire

Staying Healthy with the Seasons

Do you know what natural precautions to take that help prevent a cold or the flu? This article will outline 10 simple and natural steps to take to stay healthier this cold and flu season. Also, all of these suggestions work year round for maintaining a healthier body.

Both the cold and flu viruses are mainly passed to individuals through moisture droplets produced during conversation, coughing or sneezing. They can also be passed from touching something that has been contaminated. The following tips will cover both building up the immune system to be more resilient to the virus and preventative measures if you may have come in contact with the cold or flu virus.

The human body is a complex organism and as such, to approach healing and health in a holistic manner, multiple systems must be taken into account. For example, stress plays a big factor in the health of the immune system, as does obtaining necessary sleep, proper nutrition, and exercise. A holistic approach does not just alleviate the symptoms but seeks to restore balance within the whole system.

When the body’s defenses are weakened, infections (bacteria, viruses, or fungi) are able to manifest in the body. Fighting infection is best handled by building up the strength of the whole body.

Get Plenty of Rest

Our bodies need rest and of a sufficient quality and quantity. It is during sleep, when our body is at rest, that it is able to optimally rejuvenate and heal.

This sums it up: “Researchers at Carnegie Mellon University in Pittsburgh, US came to the conclusion that people who sleep less than seven hours per night have a three times higher risk of catching a cold than those who shut-eye for eight hours or more.”

14 Tips for a Better Night’s Sleep

Stay Hydrated

A large part of our body is comprised of water (55 – 70% by some sources). Water flushes harmful toxins out and is vital for the proper functioning of all body systems. The standard requirements state 8 glasses of filtered water daily but this will vary due to many factors; amount of exercise, body weight, climate, etc. I have found that by making sure I drink plenty of water, headaches have been non-existent. You will see differing opinions on this but water is the best way to hydrate. Caffeine (including sodas) and alcohol actually dehydrate the body. Juices can add unnecessary additional sugar to your diet. Herbal teas are also a good addition.

Dry Brush Skin

Our skin is our shield to the outside world. Keeping it healthy promotes a healthier body. Dry skin brushing is a great way to cleanse and promote a healthy lymphatic system, vital for our immune system and general well-being.

Brushing the skin before a shower or bath has numerous benefits such as helping with detoxification, removing dead skin (exfoliation) to open the pores, stimulating circulation, cleaning the lymph system and increasing cell renewal. With a dry, natural bristle brush, begin at the feet and work towards the heart stroking with gentle to moderate pressure. Be sure to cover all areas of the body up to the heart. Then begin at the hands and brush the arms. Start again at the neck and work again towards the heart until all areas of the body have been brushed. The first few times your skin may fill a little sensitive but will become accustomed to the brushing.

Use a Neti Pot

Nasal irrigation has been used used for centuries. Using a neti pot is a safe and effective way to flush excess mucus and other airborne allergens such as pollen or dust from the nasal cavity. During the drier months, a neti pot is helpful for keeping the nasal passages moist and healthy.

Complete article on the Neti Pot

Eat Healthy

Eating healthy during the cold and flu season is one important step to take. We are what we eat and eating healthier will lead to a healthier body and stronger immune system. Skip the junk foods and reduce sugar consumption. As little as 1 teaspoon of sugar (from any source) can suppress the immune system for up to 4 hours. Reduce your meat consumption, your body has to work harder to digest meats. Add in more fruits and vegetables which will increase your intake of balanced vitamins and nutrients. Limit your intake of processed foods and dairy. Spend 20 minutes outside in the sun daily to increase your levels of vitamin D. Supplement with vitamin C and add zinc into your diet. Both garlic and onion have anti-bacterial, anti-fungal and anti-viral properties which will help fight infection and strengthen the immune system.

Boost Your Immune System with Elderberry

How Herbs for the Immune System Improve Your Health

Strengthen Your Immune System, Perk Up Your Metabolism, Reduce Inflammation and More with Vitamin C

Take Probiotics

Probiotics are healthy bacteria that reside in the digestive tract. Increasing the healthy bacteria will reduce the unhealthy bacteria and lessen the load on the  immune system. Yogurt and fermented foods contain the healthy bacteria or supplements are available.

Here is a great YouTube video by Dr. Joseph Mercola on the importance of probiotics, how it can help keep your digestive and immune system healthy and how to buy a good quality probiotic.

Exercise

Moderate exercise is important to keep the body and immune system healthy. Exercise helps remove toxins from the body and cleanse the lymphatic system. Exercise is also a great way to reduce stress.

“A University of South Carolina study found that people who walked or did other moderate activity for 30 minutes most days averaged one cold per year, while less-active folks reported more than four colds per year.”

Relax

Stress is our reaction to any life event that upsets the body’s balance. Stress has become a major factor in all of our lives. If not handled properly, stress throws our bodies out of balance and into a state of dis-ease – not only physically but emotionally and spiritually. Stress reduces the immune system’s effectiveness.

There are many ways to reduce stress in our lives. A happy, positive attitude is one of the easiest ways. We all have the choice to live life from a positive or negative perspective. Turn off the media and reduce negative influences from your life. Stay away from the drama!

Take time for yourself, listen to relaxing music, meditate, immerse yourself in a hobby, enjoy nature, have body work such as massage or Reiki done.

Life is what you make of it. Change your thoughts, be happy!

If you are looking for a good laugh to change your attitude, here is The Onion’s list of tips for cold and flu prevention.  (PLEASE these are a joke, don’t take them seriously but have a good laugh).

Wash Hands Often

This is common sense but a reminder never hurts. Germs can spread through contact with infected surfaces. Keep your hands washed often to cut down on the possibility of infecting your body with the cold or flu virus.

Don’t Touch Your Face or Eyes

Hands act as a bridge for germs. Don’t touch your face or eyes after being out and about. This can greatly increase your chance of the cold or flu virus entering your body.

For more information on maintaining a healthy body naturally and holistically, order my eBook, A Journey into Herbal and Natural Healing.

Elderberry, typically European or black elder (Sambucus nigra) has been receiving widespread publicity for its role in reducing flu symptoms, soothing sore throats and coughs as well as boosting the immune system. Numerous scientific studies on the effectiveness of elderberry have been conducted.

Following is an overview of studies on elderberry from Blackelderberry.info

• 2009 – (Catchpole) During an in-vitro study carried out in London by Retroscreen Virology in October 2009, black elderberry extract was found to be at least 68.37% effective against the H1N1 strain otherwise known as Swine Flu Pandemic strain.
• Black Elderberry has a more potent antiviral effect than Echinacea
• Black elderberry extract has been found to be effective against the H5N1 strain of Avian Flu  (Zakay-Rones et al 1995)
• Black elderberry extract contains a unique compound called Antivirin® that can help protect healthy cells and inactivate  infectious viruses
• When given to patients, scientists have found the black elderberry extract, has the ability to ward off flu infections quickly  (Zakay-Rones 2004)
• Black Elderberries are rich in anthocyanins which are a type of flavonoid –  anthocyanins are antioxidants that may protect cells from free radicals and support your body’s immune system.
• Black Elderberries have almost 5 times as many anthocyanins as Blueberries and twice the overall antioxidant capability of cranberries

Making your own elderberry syrup is an easy and inexpensive way to create your own cough remedy. One thing to keep in mind when making herbal medicines is to use the best quality herbs possible. The quality of your medicine will be determined by what goes into the making of it. Mountain Rose Herbs offers the highest quality organic, fair-trade elderberries.

Elderberry Syrup

½ cup dried whole  elderberries
3 cups of filtered water
1 cup of honey (local is best)

Place the berries in a saucepan with the water. Bring to a boil, reduce heat and simmer for 30 minutes. Crush the berries. Strain liquid into a bowl. Stir in honey. Bottle and refrigerate. Will keep several months.

For coughs, colds and flu take 1 teaspoon every 2-3 hours. This also makes a delicious syrup for pancakes, ice cream or mixed into sparkling water for a refreshing and healthy drink.

Fresh elderberries are commonly made into jellies, pies and wine.

The elder plant has been used throughout history for it’s medicinal value and as such, has many folkloric uses.  In the Middle Ages it was considered a Holy Tree, capable of restoring good health, keeping good health and as an aid to longevity. All parts of the elder are useful. American Elder, Sambucus canadensis, is another common species to be used medicinally.

A hot infusion of dried elder flowers will induce sweating and drive out a fever. A cold infusion of the dried flowers is useful for sore and inflamed eyes as a compress.

Elder flowers and berries are gentler that the other parts and are safe to use in larger doses internally. In addition to the studies listed above, elder flowers and berries act as a blood purifier so they work on the entire body.

The leaves, flowers, bark and twigs can be made into a poultice to relieve soreness, inflammations, swollen glands, bruises and joint stiffness.

A salve or ointment  made from the elder is useful for burns and scalds.

All parts of the plant can be used externally for the complexion; removing spots, soothing irritation, removing freckles and preserving and softening of the skin if used faithfully both internally and externally.

The inner green bark is cathartic, purges the digestive system, so should be taken in small doses.

The leaves are typically used externally because of their strong purgative properties. They can be made into an herbal oil which can be used on the skin or the oil can be used to make a healing salve.

Elder berries are high in iron and thus good for treating anemia.

Additional historical information is available at the online version of A Modern Herbal by Mrs. M. Grieve. This site also includes recipes for elderberry wine.

The printed version is available here: A Modern Herbal. This is a fun 2 -book series if you are interested in herbal history and folklore.

Apple cider vinegar has amazing health and healing properties. The best type is organic, naturally brewed, unfiltered and unpasteurized versions of apple cider. Filtered, pasteurized vinegar does not have healing properties. The most recognized brand is Bragg’s, which is available in most health food stores. Natural apple cider vinegar should be a rich, brownish color and if held to the light you might see a tiny formation of “cobweb-like” substances, called the “mother,” which are strand-like enzymes of connected protein molecules.

The use of apple cider vinegar for healing is not new, in fact it was used by Hippocrates (the father of medicine) in 400 B.C. and as far back as the Egyptians in 3000 BC. It contains naturally occurring antibiotic and antiseptic properties which fight germs and bacteria.

Natural apple cider vinegar is full of vitamins and minerals including: potassium, calcium, magnesium, phosphorous, chlorine, sodium, sulfur, copper, iron, silicon, fluorine, vitamin C, vitamin E, vitamin A, vitamin B1, vitamin B2, vitamin B6, provitamin beta-carotene, and vitamin P.

So, just what does natural apple cider vinegar do?

It assists in creating a proper functioning metabolism, aids in weight loss, boosts the immune system, reduces joint stiffness, reduces muscle pain from exercise, reduces cholesterol, regulates water within the body and reduces water retention, reduces excess sodium, reduces excess mucus, helps to regulate blood pressure, assists in blood circulation, cleanses the blood, inhibits unfriendly bacteria, increases concentration and memory, regulates body temperature, and increases vitality and energy. Natural apple cider vinegar aids the liver in detoxifying the body and helps to digest rich, fatty, greasy foods (which you shouldn’t be eating anyway!), and promotes the proper metabolizing of proteins, fats and minerals.

Add natural apple cider vinegar to your daily routine (the taste isn’t all that bad) and quickly notice all the changes in your body. It really does boost metabolism, vitality and a sense of well being within a couple of days. Being healthy on the inside shows on the outside as well.

And as an added bonus, according to Chinese medicine, “vinegar is warming, it creates a temporary warming circulation of energy (qi) in the body and removes stagnant blood. It can quickly alter emotional stagnation as well — bad moods will usually disappear a few moments after taking vinegar.” (from Healing with Whole Foods: Asian Traditions and Modern Nutrition)

Typically 2 – 3 teaspoons of apple cider vinegar in 8 oz. of water is taken 3 times per day, before meals. A little honey can be added to sweeten the taste if needed.

For more information, Patricia Bragg has written a book which has sold over 7 million copies: APPLE CIDER VINEGAR MIRACLE HEALTH SYSTEM