WINTER HEALTH

FOODS FOR WINTER HEALTH:

Proper nutrition is a key to staying healthy throughout the winter. Luckily nature provides all the necessary vitamins and minerals needed for a healthy immune and respiratory system for winter health. Organically locally grown is the best, but since little is produced in Vermont in the winter, these foods are still highly recommended.

• winter squashes - high in vitamin A, C, D
• rosehips - vitamins A, C, bioflavinoids
• root crops (carrots, beets, turnips, potatoes) - vitamins A, C trace minerals, iron
• green and red peppers - vitamins A, C, bioflavinoids
• Brassica family - (broccoli, cabbage, cauliflower, mustard greens) - vitamins A, C trace minerals, iron, calcium
• seaweeds - protein, minerals, trace minerals
• pomegranates and persimmons - vitamin A, C
• lemons/citrus fruits - vitamin C, bioflavinoids

FASHION TIPS FOR WINTER HEALTH:

Dress for winter! Heat will leave your body rapidly through the hands, feet, the top of the head, nape of the neck, and the kidneys (in Oriental Medicine, the kidneys control water as well as receive and store the vital life-essence). It is essential to protect and warm these areas. Cotton is great for the summer months, but wool and silk are the best for winter. Wear wool socks and/or silk liners if your feet tend to get cold. Invest in a good wool hat, scarf, and gloves (I prefer mittens - they let the collective heat of your hand keep you warmer, but do not endanger yourself if driving or you need the use of your hands). In Japan, a simple technique to keep heat in the body is to take some soft wool fabric and wrap it snugly around the belly and kidney area (lower back). This will warm your whole body and is especially useful for those who suffer from kidney/bladder infections, lower back pain, emotional instability and depression.

HERBS FOR WINTER HEALTH:

A quick list for-

• Sore throats and mucus inflammation - slippery elm / licorice root /horehound
• Strep throat- echinacea / golden seal / garlic (fresh)
• Fever- catnip / yarrow / elder
• Warming/Circulatory- ginger / cayenne / horseradish
• Lungs/Bronchial - coltsfoot/ mullein / lobelia / pleurisy root / elecampane / osha
• Infections- goldenseal / barberry / Oregon grape root / astragalus/ echinacea

TREATING COMMON COMPLAINTS

Coughs and Colds:

• BED REST
• steam inhalation
• gargle with sage and thyme 3X day or use warm salt water
• Vitamin C 1,000 mg 3X day
• zinc lozenges or throat balls throughout the day
• drink appropriate herbal teas
• Super Immunity Tincture
• eat fresh garlic and lots of it!
• avoid dairy, wheat, eggs, sugar, ORANGES, alcohol, and caffeine

Sinus Infection:

• use a humidifier (add a drop of lavender essential oil to water)
• echinacea/goldenseal/osha tincture (= 1/2 tsp. every couple of hours)
• saline nasal cleanse or snort
• sinus massage oil
• increase water intake (= gallon a day)
• drink garlic, miso, and cayenne broth
• avoid DAIRY, wheat, eggs, sugar, alcohol, and caffeine

Fevers: a temperature of 103F is optimum for helping bodies fight infection. Fevers above that are too high; if a fever goes above 105F consult a healthcare provider immediately.

• elder flower/yarrow tea (sip hot every 20 minute)
• ginger baths or rosewater sponge bath
• oatmeal water (mix 1 cup rolled oats in 1 gallon water) sip often.
• stay warm!!!

Flu: usually involve fever, nausea, aching joints and headaches.

• ginger, echinacea, licorice, boneset tea
• stimulating herbal salve (i.e. White Flower analgesic, Hot Sizzling Snake Oil)
• see fever section
• drink tamari, miso and umeboshi plum or ginger broth

The information in this handout comes from many sources, observations and years of accumulated information. This material is intended as an information guide only; I am not prescribing any of the substances, Any remedies, approaches and techniques described within are meant to supplement, and they are not a substitute for professional medical care or treatment. They should not be used to treat a serious ailment without prior consultation with a qualified healthcare professional.