The Cold Seasons and Immunity

Autumn and Winter are the more Yin seasons. In Autumn, the air begins to get cool and dry, trees lose their leaves and we all begin to settle and calm after a busy summer. These following six months are a time of introspection and letting go, where we have a tendency to start turning inward naturally. Just as the trees start to lose their leaves and make space for new spring growth, it is also a good time for us to let go of things we may have been holding onto that no longer serve us to make space for newness and change to come. We can use tools such as journaling, meditation and breath work to help us in this process.

Try the above breath work to boost up your Lung's energy, or Qi.

In Chinese Medicine (TCM), the organs associated with Autumn are the Lungs and Large Intestine, and during this time we are more susceptible to the pathology of Dryness: dry skin, constipation or dry coughs. However, here in Sydney, La Niña has been blessing us with daily downpours and flooding! This therefore, has instead lead to an increase in the pathology of Dampness, which affects the body via excesses of fluid: think runny noses, sinus congestion, wet coughs, shortness of breath, looser bowel motions and bloating. The Lungs are deeply linked to our immunity in TCM, so it is essential during these cold, wet months to support these organs as best as we can.

When supporting our immune system, it is key to eat foods that are in-season. Eat foods that look, taste and feel real with plenty of colour and vitality. The fresher and more organic they are, the more nutrient and immune-supportive these foods will be. Chinese Medicine favours warm, cooked foods and warm or room temperature drinks in general to support our energy and digestive health. For Autumn and Winter, broths, soups and stews are your best friend!

Eating well to boost your immunity

Root vegetables

Beets, carrots, sweet potato, turnip, onions and garlic etc. offer a variety of flavour and nutrients to nourish and support the immune system. A combination of these roots offer powerful anti-oxidants, anti-inflammatories. Roots offer vitamin A, C, B3, B6, and folate, as well as providing energy over a longer amount of time. In particular, vitamin A supports the formation of healthy mucus membranes that help to provide a protective barrier against viruses.

Bone broth

Research has shown that homemade bone broth from chicken can assist in fighting colds and flu and supports gut health.

Pre- and probiotics

Good bacteria helps to strengthen the gut wall and our immunity. Bad bacteria, if in excess produce and damage your gut. Probiotic foods are foods that are already partly digested through fermentation and contains good bacteria/ Probiotic foods are apple cider vinegar, tempeh, miso, kefir, homemade kombucha, sauerkraut and yogurt.

Ginger

The constituents and essential oil of ginger have antimicrobial, anti-parasitic, anti-fungal and anti-viral properties. In TCM, it supports digestion and fights off colds & flus.

Kale

Kale, from the Brassica family, is the most nutrient dense vegetable on earth and contains high levels of antioxidants, vitamin A, K, C, iron, phosphorus, fibre and copper. All of these nutrients are involved in strengthening your immune system.

Soaked and activated grains, seeds and nuts

These are so vitamin and nutrient dense, you can't go wrong! Soaking and activating these foods helps you to digest and absorb their nutrients better.

Zinc is essential for the normal development and function of immune cells and a deficiency can lead to an increase in opportunistic infections. Meat, eggs, and seafood are the best sources of dietary zinc. Nuts, legumes, whole grains and seeds are also a good source, particularly when soaked, fermented or sprouted.

Drink water

Water helps to keep your body hydrated when sick. Additionally, water helps to flush out toxins through the kidneys and is needed for the transport of lymph (the fluid containing white blood cells) around the body.

Manage stress, sleep well

Our immune system is weakened by stress and our overall emotional wellbeing. If you've been super stressed and sleepless, the chances are that you're more likely to get sick. Check out my other blog on stress here.

Yoga for immunity

Long term stress impairs the production of immune cells. The good news is that yoga can improve immunity. It is especially beneficial if it is regular and has a moderate intensity. This, in combination with calming and restorative yoga, such as yin, support immunity and reduce stress. Yoga also increases serotonin excretion and production, our happy hormone. Joy and happiness has been shown to improve your innate immunity through increasing natural killer cells. Try Now Yoga in Rosebery, my favourite warm-yoga studio in Sydney.

Acupuncture, Chinese herbal medicine and cupping are amazing, natural ways to boost up your immunity.

• Acupuncture has been found to stimulate the immune system, via both cellular pattern (different fractions of Natural Killer Cells (NK)) and humoral factors (interferons, interleukins and others immunological substances).

• Chinese Herbal Medicine has been used for centuries to boost the immune system and fights infections such as influenza.

• Cupping is Traditionally used for 'releasing the exterior'- the skin and the body's first line of defense against pathogens. Underlying this is scientific theory to suggest cupping has the ability to activate the immune system.

If you need that extra help, you can make a booking with me!

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