Immune-Boosting Strategies from the Traditional Chinese Medicine World

As I write this, it’s mid-December and we are approaching winter.

So, it’s time to ask, “how’s your immune system doing?”

Whether you have CF or someone you care for does, immune support is always front and center especially at this time of year. Being around more people, going out shopping and colder weather all leave us more susceptible to colds and other icky winter stuff.

No doubt you’ve heard the usual advice about boosting immunity like taking Vitamin C and Vitamin D, getting enough sleep, & minimizing and/or managing stress. These are all important.

Traditional Chinese Medicine (TCM)

What you may not be familiar with is Traditional Chinese Medicine (TCM) and its concepts around immunity and well-being.

TCM focuses on maintaining whole-body health based on balancing Qi (pronounced chee). Qi is the “vital life force” of the body (kind of like the body’s intelligence system) that works to create balance and, therefore, good health. Qi flows through 12 “meridians,” or channels in your body. Each meridian corresponds to a different organ or body system. When it’s all in balance, we have good health, but when our Qi becomes blocked, deficient, or we have too much Qi, illness is more likely.

You may have heard of or tried acupuncture, herbs, cupping or even a form of movement called tai chi. These are all TCM healing modalities that are said to balance Qi and restore health.

So, what does TCM say about boosting your immunity?

4 Ways to Stay Healthy this Winter According to TCM:

1. Avoid cold, raw and damp foods.

   Cold and raw foods would be things like smoothies, juices, and salads, but what are “damp” foods? “Damp” refers to the reaction these foods have in your body, such as causing excess mucus or stagnation in your digestive system. If your digestive system is stagnant, or slow, it can cause bloating, weight gain, loose stools, and low energy. Examples of damp foods include dairy products, processed foods, anything with refined sugar, and wheat products. When you eat these foods at this time of year, it puts stress on your body and your organs and digestion slow down. That prevents a healthy flow of Qi through your body.

2. Consume more dry foods.

   Dry, of course, is the opposite of damp. In an ideal world, you would find a balance of damp and dry foods in your routine. Dry foods include whole grains, beans and lentils, nuts, roasted veggies, and fermented foods. In the winter time, some important foods to include are ginger, garlic, mushrooms, bone broth (if you’re a meat eater) and sweet potatoes. In reality, if you’re eliminating some of the damp foods as mentioned earlier, and you’re eating a balanced diet, you are doing great for your immune system.

3. Cover your neck

   You may think this sounds like something your Grandma would tell you, but it’s good advice. According to TCM, there are 6 external forces that correspond with your environment and affect the Qi in your body- damp, cold, wind, dryness, heat and summer heat. You may have noticed that at the beginning of a cold, your neck feels stiff. Your neck and upper body are vulnerable to the “wind force,” especially if left uncovered, and that can lead to headaches, chills, fatigue, colds and sore throats. Make sure to put a warm scarf around your neck and close your coat tightly over this area.

4. Drink lots of warm water

   Drinking water and staying hydrated is always a valuable tool for maintaining good health overall in any season. Water helps flush toxins from the body, improve the quality of your skin and balance the vitamins, minerals and electrolytes in your system. When you drink enough water, every cell in your body can perform its functions, from maintaining body temperature to regulating digestion. In TCM, cold water is frowned upon, so make sure to drink a lot of water, but keep it at room temperature or hot to keep your Qi flowing. I recommend starting the day with hot water and a squeeze of lemon juice and/or a couple of drops of citrus essential oil (see the “Essential Oils” section for my trusted brand)

Follow these tips as part of your winter health strategy!

If you need some inspiration on how to include some of the TCM recommended winter immunity foods into your routine, try this Thai Cauliflower & Sweet Potato Curry

Stay Well!