PREVENT & TREAT COLDS NATURALLY
SO, WHAT’S A PERSON TO DO?
If you get a cold, give your body the rest and support it needs and the infection will generally resolve within ten days. We all know there are myriad products that promise to reduce symptoms, from decongestants, cough suppressants, and pain relieving medicines. And we also know that relief is temporary and often comes with side effects. We suggest following a natural path to preventing and treating those pesky colds. You’ll be happy you did.
THE NATURAL MEDICINE APPROACH
Start with an evaluation of your vitality, looking at factors that sustain a strong immune system. In doing this, your holistic physician will assess: diet and food allergies; nutrient deficiencies; hygiene and hand-washing habits; and physical activity. Lifestyle and environmental factors will also be considered, including personal relationships, ongoing stress, and exposure to allergens, mold, and toxins. Your doctor may also test breathing function, which can play a role in susceptibility to URI.
When you do come down with a cold, these natural approaches can support the healing process:
Rest and Replenish. Rest as much as possible as the body needs its resources for healing. Drink plenty of water or diluted vegetable/whole fruit juice, and herbal tea. Eat fresh fruit, vegetables, broth-based soups and protein. Avoid processed sugars, alcohol, and other foods which can depress immunity.
Essential Oils. Use oils in a chest rub or aromatherapy diffuser to reduce the intensity of coughs and congestions. Try peppermint, lemon, eucalyptus, lavender, clove and tea tree oils. Ask your physician for guidance, as some oils are not recommended for children; others should not be combined, and concentrated oils need to be diluted properly before use.
Massage. Helps reduce pain and inflammation and promotes relaxation, which is vital to the body’s healing process. As long as you’re not coughing and sneezing, visit a massage therapist for lymphatic drainage or Swedish massage. Self-massage techniques can help drain the ear-nose-throat canal (see the therapy article in this newsletter). Lymphatic drainage massages get your lymph moving and help move toxins out of your body.
Supplements. Research indicates vitamin C reduces the severity and duration of colds, but not the incidence. Similarly, properly prescribed Zinc supplements can reduce the frequency and intensity of colds; there is little evidence for the effectiveness of over-the-counter zinc lozenges. For symptom relief, try botanical medicines, such as ginger, elderberry, and Echinacea.
Humidify. If you live in an especially dry, warm climate, consider using a humidifier in your home. There is mixed evidence about how much humidification can help treat URI, but at the least, it may make breathing more comfortable.
Natural medicine offers a multitude of ways to personalize care, especially to support the prevention and treatment of URI. Speak with your holistic practitioner about what approaches are best for you.
- Pizzorno, J., Murray, M., The Textbook of Natural Medicine (2013). Churchill Livingstone: St Louis, MO. Ch. 39, Homeopathy; Ch. 47, Soft Tissue Manipulation; Ch. 153, Bronchitis and Pneumonia; Ch. 195 Otitis Media.
- Roxas M, Jurenka J (2007). Colds and Influenza: A review of Diagnosis and Conventional, Botanical, and Nutritional Considerations. Alt Med Rev 12(1):25-48. Accessed 11 Jan 2017.
- NDHealthFacts.org “Upper Respiratory Infections.” Accessed Jan 11 2017.
- Ullman, Dana. Evidenced Based Homeopathic Medicine (2016). Homeopathic Educational Services: Berkley, CA. Accessed 11 Jan 2017.
- Ulbricht, C., “The Common Cold: An Integrative Approach. A Natural Standard Monograph.” Altern Complement Ther (2010), 16:6, 351-8 Accessed 13 Jan 2017.
FOOD FOR THOUGHT. . .
“Neurotic behavior is quite predictable. Healthy behavior is unpredictable.” – Carl Ransom Rogers
FENNEL ADDS HEALTHY FLAVOR TO YOUR COOKING
Autumn and early spring are the best times for buying fennel. Look for bulbs that are clean and firm, free from spots and brittle strips. Both stalks and leaves should have a vibrant green color. Flowering buds indicate that the fennel is past maturity. Fresh fennel should be fragrant, with an aroma akin to licorice. When possible, choose organic produce. To preserve the vitamin content, keep fresh fennel in the crisper in your fridge for up to four days. It’s a good practice to store fennel seeds in the fridge, too.
- HerbWisdom.com. “Fennel- foeniculum vulgare.” Accessed 4 Jan 2017.
- WorldsHealthiestFoods.com. “Fennel.” Accessed 4 Jan 2017.
- Curtis, S. “Fennel” as cited in Essential Oils. (2014) Winter Press, London: UK.
- MedicinalPlants.com. “Fennel.” (2014) Accessed 4 Jan 2017.
- Badgujar, Shamkant B., Vainav V. Patel, and Atmaram H. Bandivdekar. ” Foeniculum Vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology.”BioMed Research International (Aug 2014) doi:10.1155/2014/842674. Accessed: 4 Jan. 2017.
WARM GLUTEN-FREE SALAD WITH FENNEL, ARUGULA, PROSCIUTTO, AND PECORINO RECIPE
Makes 4 servings. Prep Time: About 1 hour.
- 3/4 cup organic quinoa
- 3/4 cup organic brown rice
- Kosher salt and freshly ground black pepper
- 1 medium bulb fennel, trimmed and cut into quarters
- 4 tablespoons extra-virgin olive oil, divided
- 1 small bunch arugula, cut into thick ribbons (about 3 cups)
- 2 tablespoons pitted chopped olives
- 1.5 ounces prosciutto, excess fat removed, sliced into thin ribbons (about ¼ cup) (optional)
- 1.5 ounces pecorino or parmesan cheese, shaved into thin slices with a vegetable peeler (about 1/4 cup)
- 4 teaspoons juice and 1/2 teaspoon zest from 1 lemon
- 2 teaspoons whole grain or dijon mustard
Adjust oven rack to middle position. Preheat oven to 375°F.
Cook brown rice and quinoa as usual and keep warm. While they cook, roast the fennel. Toss fennel quarters with 1 tablespoon olive oil and season with salt and pepper. Place on a small rimmed baking sheet and roast, turning once, until fennel is tender and golden-brown, about 30 minutes. Remove fennel from oven and let cool slightly before removing core from each quarter and slicing into thin slices.
Transfer brown rice and quinoa to a mixing bowl. Add chopped fennel, sliced arugula, olives and half of the prosciutto and cheese. In a small bowl, combine remaining olive oil, lemon juice and zest, and mustard and whisk until smooth. Pour dressing over brown rice- quinoa mixture and toss gently to combine. Season to taste with salt and pepper.
Transfer salad to a serving platter and scatter with remaining prosciutto and cheese. Serve immediately.
Adapted from Serious Eats
CAN YOU “BEE” HEALTHY WITH ROYAL JELLY?
Royal Jelly has many nutritive and biologically active properties that account for its use in modern botanical medicine, as well as growing interest from the scientific community. Not only is it a rich source of B vitamins, it contains amino acids, sugars, fats, and flavonoids. Of all the compounds in RJ, flavonoids are the most biologically important. They work in the human body to reduce inflammation, fight bacteria, and prevent cell damage that can lead to disease. Flavonoids also contribute to cardiovascular and immune system health. Holistic doctors understand the range of clinical uses of RJ, some of which require more in-depth scientific investigation.
There are some precautions to heed with Royal Jelly: Children, pregnant or nursing women, and anyone who is allergic to bees should consult a physician before using RJ products.
- World of Honey.com. “Royal Jelly.”
- Yuksel, Sevda, and Sumeyya Akyol. “The Consumption of Propolis and Royal Jelly in Preventing Upper Respiratory Tract Infections and as Dietary Supplementation in Children.” Journal of Intercultural Ethnopharmacology 5.3 (2016): 308–311. PMC. Web. 11 Jan. 2017.
- Morita, Hiroyuki et al. “Effect of Royal Jelly Ingestion for Six Months on Healthy Volunteers.” Nutrition Journal 11 (2012) 77. PMC. Accessed 13 Jan 2017.
- M. Viuda-Martos, Fernández-López “Functional Properties of Honey, Propolis, and Royal Jelly.” J. Food Sci (2008) 73:9, R117-R124. Accessed Jan 13 2017. l
- Royal Jelly.
- Organicfacts.net. “Royal Jelly.” Accessed 13 Jan 2017.
FIGHT COUGH AND COLD WITH OSHA ROOT EXTRACT
Osha grows in a limited region in the U.S. so it can be hard to find in typical grocery stores. Ask for it in specialty or natural foods grocers or look for it online from a source that specializes in the herb. If you’re unsure about the source, don’t buy it (or pick it in the wild), as Osha leaves resemble Hemlock, a poisonous plant.
Many factors determine the appropriate amount of Osha to take, including a person’s age, weight, and symptoms. Women who are pregnant or breastfeeding should not take Osha root. Talk with your holistic healthcare professional before taking Osha Root.
- GlobalHealingCenter.com “The Lung Cleansing Benefits of Osha Root.”
- Colorado State University Plant Database. Accessed 3 January 2017.
- Pollinator.org. “Medicinal Fact Sheet: Ligusticum porteri/ Osha.” Accessed 3 Jan 2017.
- Gagnon, D. “Osha Root Sustainability.” 2015. Accessed 3 Jan 2017.
- BeneficialBotanicals.com. “Osha Root.” Accessed 3 Jan 2017.
EUSTACHIAN TUBE MASSAGE
THE EUSTACHIAN TUBE’S JOB IS TO:
- Balance pressure in the middle ear, keeping it equal with air pressure outside the body
- Protect the inner ear from nasal secretions
- Drain middle ear secretions into the area between the nasal cavity and upper throat.
When you experience congestion, a typical medical approach is to treat symptoms (e.g., with antibiotics, decongestants). A holistic approach includes natural medicines and Eustachian Tube Massage (ETM), which can alleviate congestion and the discomfort it causes by stretching the soft tissue that lines the tube. This helps reduce pressure and promotes release of fluid from the tube. You can perform ETM on yourself, or for a child.
HERE IS HOW:
- After washing your hands, use your index or middle finger to feel behind the ear lobe for a bony bump. With firm, steady pressure slide your finger down until it slips into a groove between the ear lobe and the jaw.
- Follow that groove down the neck with your finger, sliding down (with same steady pressure) until you reach the collar bone.
- For a child or small adult, it may help to tilt your head to the shoulder opposite the ear that you are massaging. (Ex: If massaging right side, tilt head to left shoulder)
- Repeat three to four times per side, about three times a day.
If symptoms are severe, ask your physician about the Modified Muncie Technique. This method involves massaging from inside the back of the mouth, and should be performed by a healthcare practitioner.
- Giudice, L., “Otitis Media” as cited in Pizzorno, J. E. Textbook of Natural Medicine. (2013) St. Louis, M.: Elsevier. (chapter 195), 1678-1684.
- Personal Communication: Eli Camp, N.D. 9 Jan 2017.
- Medline.com “Eustachian Tube Function and Anatomy.” Accessed 10 Jan 2017.
- Channell, M., “Modified Muncie Technique: Osteopathic Manipulation for Eustachian Tube Dysfunction and Illustrative Report of Case.” J. Amer Osteopathic Assoc., (May 2008) 108, 260-263. Accessed 4 January 2016.
- Cunsolo, E. et al., “Functional Anatomy of the Eustachian Tube.” Int J Immunopathol Pharmacol. (2010) Jan-Mar;23(1 Suppl):4-7. Accessed 10 Jan 2017.
- PubMed Resources for various Eustachian tube massage techniques, manual and using vibratory medical devices. Accessed 08 Jan 2017.
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
Prevention is best Medicine
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