5 Immunity Boosters: Foods & Herbs

Herbs and spices have been used since antiquity and are time-tested natural remedies for a variety of illnesses and diseases, including viral infections. There are therapeutically active constituents of these plants which exhibit anti-viral action and protection.

Sometimes science takes awhile to catch up with proving the healing benefits of plants. A simple example here is that cranberry juice helping urinary tract infections was considered an “old wives tale” until scientific research a couple decades ago found it to be true – cranberries have a property that prevents the adhesion of pathogens (e.g. E. coli) to the bladder wall.

Because of lack of interest in funding research on non-patentable compounds, be aware that the research on benefits of some herbs may be scant and have limited human research.  On the other side, many of these herbs and spices have been studied for a few millenia (far longer that most pharmaceuticals) so…

Do your due diligence. Research and consult with your healthcare provider as certain health conditions and potential drug-interactions need to be evaluated. And now, without further ado…

Garlic

Garlic has a special place in our hearts. Ever since we were broke college students, we have relished the power, ubiquity and inexpensive nature of this plant. It has antibacterial, anti-viral, and anti-parasitic properties (to say nothing of its ability to ward off vampires). It also acts as an anti-inflammatory agent. Garlic a common ingredient and easy addition to a variety of dishes. For about a cost of only fifty cents per bulb, it’s a worthy purchase.

Elderberries

The plant family ‘elder’ is also known as sambucus. Native American tribes and even ancient Egyptians used this plant to treat infections and heal the skin. Today these elderberries are most often found available in the form of syrups and lozenges and are used to ameliorate cold and flu symptoms. A mouse study published on PubMed found that concentrated elderberry juice exhibited a “beneficial effect by the stimulating immune response and preventing viral infection” while in a review of human studies, “supplementation with elderberry was found to substantially reduce upper respiratory symptoms [emphasis added].” Is anyone else Team Elderberry right now?

Ginger

Zingiber officinale, also known as ginger, is found in its whole form and in products such as teas, lozenges, and tinctures. Being helpful to pregnant women experiencing nausea is just one of ginger’s impressive resume qualifications. Its potent plant compounds, including gingerols and zingerone, contribute to ginger’s impressive antiviral activity. If ginger were a person, we wouldn’t let this coronavirus-related recession stop us from hiring him/her as an essential employee of our anti-viral unit.

Licorice

Whether you love or hate the taste, licorice has some tools to help keep you safe from viral infection. Used in traditional Chinese medicine (TCM) and elsewhere for hundreds of years, licorice root contains active antiviral compounds called glycyrrhizin, liquiritigenin, and glabridin (say those three times fast, geez). In vitro (test-tube) studies show licorice root’s effectiveness against herpes virus, HIV, respiratory syncytial virus (RSV), and, wait for it……..SARS-associated coronavirus infection.

Echinacea

Very popular in herbal medicine, Echinacea is one of the best all-around plants because of its extensive healing properties. The entirety of the plant is used – roots, leaves, flowers- in a variety of natural remedy preparations. It’s also a beautiful, purple plant that you may see roadside or in a metro park. Another trusted and time-tested plant used by Native Americans, it has been used to allay a number of conditions, including viral infections, and is immune-modulating. Several in-vitro studies found that a variety of types of echinacea plants (including E. pallida, E. angustifolia, and E. purpurea) effectively knock-out herpes and influenza viral infections.

Remember, these foods and herbs can only really work their ‘magic’ within the context of a body otherwise supported by good nutrition. A diet high in added sugars, mucous-producing foods, and low in vitamins and minerals won’t help your immune system power-up and effectively take on coronavirus or any other infections.

Ready to talk more to a nutrition expert and lay firm foundations for your health for the short- and long-term? Schedule for your complimentary 20-minute Discovery Call and take control of your health and wellness.

Your Body: Whispers or Screams?

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You push back from the computer and yawn, eyes falling upon a clock which reminds you of the many hours left until you can leave work. You notice your bladder is full, shoulders are tense, and stomach is rumbling. Then you detect the hint of a headache starting on your right temple.

In today’s unceasingly racing world, our bodies often fall to the bottom of our priorities list, stuck behind a mountainous back-log of seemingly insurmountable tiny, and big, to-dos. Its little signals are often drowned out by the noise of our work deadlines and chores. Yet, these little symptoms are the body’s attempt to communicate with you. Like a baby, its little whimpers can become melt-downs if its needs – to eat, sleep, play, and eliminate (or the clean-up thereafter) – are ignored. As adults, what starts as a slight, pulsing tension headache can grow into a full-blown migraine.

How do you develop a satisfying relationship with anyone? You start by listening. The same goes for developing a genuine connection with your body.

By tuning into your body at regular, short intervals during the day, you can prevent a lot of the strain and stress placed upon it. Just stop, close your eyes, and take a few deep breaths. Another tip is to look in the mirror and pretend to be your own parent or health-care provider as you check-in with yourself. Do you have dark circles under your eyes? Stomachache or bloating? Brittle hair? Ridged fingernails? Is constipation or diarrhea an issue?

If you notice dark under-eye circles, can you make a connection to fatigue and being under stress? In Traditional Chinese Medicine (TCM), this can show a deficiency of kidney Qi (energy that flows through the acupuncture meridians. When Qi is strong and moves smoothly through the meridians, our health is said to be good).  Prioritizing sleep, exercising for stress reduction, good nutrition and even acupuncture can help re-balance the body here. Also consider that the dark circles can signal anemia and may require a visit to your doctor for a blood test.

Perhaps your hairdresser has mentioned it, or you notice on your own that your hair has gotten drier and more brittle recently. The simplest explanation could be a reaction to your hair care products; however, it could also be a signal of low thyroid function (which slows down metabolism and can lead to depression, PMS, anxiety and depression, constipation, and migraines). In TCM, this is often associated with our very yang (active, masculine) culture and not enough yin (passive, feminine) energy. To address the hair issue, you may want to have your doctor check your thyroid function or eating more ‘yin’-nourishing foods such as apples, broccoli, celery, cucumber, spinach, sweet potatoes, and healthy fats.

Peeling or ridged fingernails can be caused to low mineral absorption relating to a deficiency of stomach (hydrochloric) acid. When we are under stress, for example, our body is prepped to run from danger or fight; the body’s priority is to increase our heart rate and breathing (and release glucose from the liver into the bloodstream for energy) while it shunts energy away from digestion (imagine the body yelling, “No time to digest now! We have to run from a tiger!”). Low hormone levels during menopause can also relate to ridged fingernails. Consider getting evaluated for stomach acid production and, for menopause, remember to support your adrenal glands (they play an important role in boosting estrogen levels).

Constipation a constant companion? If you’re not having a bowel movement everyday, there could be a lot of factors to look into. A simple reason for this issue could be dehydration or not enough fiber in the diet; even supplement and medication side-effects can cause constipation. For women, hormonal changes can cause slow transit of the gastro-intestinal tract a few days before menstruation starts.

Diarrhea can signal abnormal intestinal flora or yeast (especially if you were recently on antibiotics) and can also signal a food sensitivity or allergy. Let’s not forget stress and anxiety, which can also manifest as diarrhea. If you’ve had a round of antibiotics recently, consider taking a probiotic supplement (including acidolphilus, lactobacillus, and bifidobacterium) to help re-establish the ‘good guys’ in your gut. To help identify a food sensitivity or allergy, reach out to a registered dietitian to help you make an effective food elimination plan. Common triggers can include dairy, eggs, fish, nuts, soy, and shellfish; however, other foods and even food chemicals can also be at play. This is where a food sensitivity test and certified LEAP therapist can help pinpoint the foods contributing to the increased transit time of your gut. To help reduce stress levels, consider joining a yoga class, prayer/meditation, listening to music, getting a massage, or spending some time alone to unwind.

Next time you get a minute at work or stop by a mirror, do a quick check-up on yourself, beyond lipstick application or ensuring hands are clean. By addressing health issues and symptoms while they are mild and quiet, you can help avoid the more intense, painful symptoms later on.

Read more: Quiz! Body Mindfulness & Straight Poop on Stool