Tips for the Cold and Flu Season

Seasonal Effects on Immunity

In Ayurveda, the fall season is related to vata dosha, the bodily humor comprised of air and ether element.  During this time, vata becomes increasingly unstable as the cold, dry, and erratic qualities increased in the environment. This can be observed in cold, windy, and shifting whether, as well as in the drying up of leaves and plants. From the winter until early spring, kapha dosha, the earth and water humor, increases and can causes damp, heavy, and stagnating qualities to accumulate in the body. One of the most immunologically vulnerable times is during the change of season, especially from warm to cold whether. Here, it is important to follow healthy habits to protect your immune system.

Below are some helpful tips to help prevent getting in the weeks leading up to fall or winter.

Tips for prevention:

• Dress warm and cover your chest and neck in cold weather.
• Drink a glass of warm lemon water first thing in the morning.
• Drink sufficient of water throughout the day.
• Avoid damp forming foods, such as excess dairy products, sweets, baked goodies, cold foods and drinks.
• Avoid eating cane sugar when possible.
• Get plenty of rest, and avoid staying up late.
• Get daily exercise, everyday.
• Taking 1000-2000 mg. of high quality Vitamin C daily
• Adding herbs and spices like turmeric, fresh ginger and raw garlic to your food.
• Infuse citrus essential oils in you living space.

Tips for Treating the Common Colds and flu.

• Stay hydrated by drinking water, or herbal teas (room temperature or warm)
• Eat warm soupy foods, light broths, and steamed vegetables.
• Eat according to you appetite, no more no less.
• Avoid grains, breads, sweets, fried, and heavy foods.
• Avoid concentrated/bottled fruit juices.
• Rest, Rest Rest.
• Use a humidifier in your bedroom if the air is dry.

Herbal Allies

Below is a list of common Western and Ayurvedic herbs that can be helpful for colds, flus and related complaints.

Tulsi Tea

This is one of my favorite herbs for supporting respiratory health. It has an affinity to the lungs, and sinuses, and also helps to reduce fever. It tastes so good that children will gladly drink it with a little honey. I like making a big batch to have on hand throughout the day. Drinking a hot cup of tulsi tea before going to sleep is a good way to induce sweating to bring down a fever. Prepare by adding 1 rounded tsp. of tulsi per 1 cup of hot water and infuse for 15-20 minutes.

Mullein

This herb is great for helping to relieve inflamed mucous membranes and decongest the lungs and sinuses. It works particularly well when there is yellowish to green mucous, due to heat and infection.  To prepare add 1 heaping Tbsp. Mullein per 1 cup of hot water, infuse 15-30 minutes.

Echinacea

This is good herb for treating respiratory tract infections and to give a powerful boost the immune system. Takes 60-90 drops of the liquid extract 3-4 times per day during the acute phase.  A few drops of the liquid extract can be taken straight on the tongue and swallowed to sooth a sore throat and to prevent strep. It has an almost numbing effect on the throat, but it can sort of take your breath away for a few minutes.

Elderberry

Taking 1 tsp size doses of elderberry extract (or capsule form) every few hours during acute on-set can help to resolve a cold of flu more quickly.  For general prevention it can be taken in larger doses of 1 Tbsp. twice daily. Elder flowers can also be made as an infusion to help lower fever.

Turmeric gargle

Turmeric is a strong antimicrobial and can be prepared as a warm gargle to treat sore or strep throat. Add 1 tsp. turmeric and ½ tsp sea salt into a cup of warm water and gargle as often as desired.

Fresh ginger

Ginger tea is a useful diaphoretic and helps to relieve fever by inducing sweating. For this it combines well with herbs like tulsi, boneset, and yarrow. Ginger also helps to support the digestive fire, which can tend to dwindle when ill.

Boneset

This is one of the best herbs for reducing fever and associated body aches.

Andrographis (Kalmegh)

It is an effective antiviral and antibacterial herbs that helps to fight infection fever and flu. It has a cold action and is good for reducing even high fevers.

Wild cherry Bark

Often made into a cough syrup, this herb is good for the later stages of bronchitis to relieve spasmodic coughs as the mucus is breaking up and tickling the bronchials. Planetary Formulas makes a good cough syrup from this herb called “Old Indian Wild Cherry Cough Syrup.”

Osha root

This herb is one of my favorites for decongesting the lungs. Here it combines well with cooling expectorant like horehound, licorice root and mullein.

Neem

Neem is powerful in fighting sinus and bronchial infection, as well as in reducing fevers. It is a good substitute for this more endangered plant goldenseal.

Garlic

Fresh Garlic is one one of the strongest antibiotic herbs. It can be chopped well and sprinkled on food to make eat easier to palate. It can also be crushed and mixed with honey to clear phlegm from the respiratory tract. Take 1-3 cloves per day.

Also check out my new book Ayurvedic Herbology East & West.

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Ayurvedic Tips for Insomnia

From an Ayurvedic perspective, insomnia is caused primarily by an imbalance of vata dosha. Vata is comprised of both air and ether, and has both light and mobile/irratic qualities. When these qualities accumulate and become excessive, they can cause difficulty either falling asleep or staying asleep. Pitta dosha also shares this light quality and pitta predominate individuals have a tendency for overworking, and burning the midnight oil, which eventually interferes with good restful sleep.
Kapha dosha can interfere with sleep mainly due to sleep apnea. This condition is complex and is best addressed through ayurvedic diet and lifestyle counseling as well as herbal treatment.

In ayurveda, dinacharya (healthy routines), can be used to treat insomnia very effectively. One of the most important routines to balance vata is to go to sleep by 10 pm, if this is difficult, work towards it to the degree your life allows. Also, try not to eat dinner much later than 7 pm. This allows us to fully digest our meal, so the digestive process doesn’t interfere with our sleep.

Below is a list of home remedies for improving the quality of sleep and restore depleted energy cause by the lack of needed rest. Note that these remedies are mainly for high vata and pitta.

Ashwagandha Siddha Milk-
Add 1 tsp. Ashwagandha powder to one cup of whole milk and a half cup of water and boil lightly for 5 minutes in an uncovered pot until one cup of liquid remains. Drink this decoction, powder and all, before going to sleep. If you can’t digest dairy well, just drink a tea of ashwagandha or take 2 tablets of Ashwagandha in the evening after a meal, this herb helps to pacify vata at the root level.

Sesame oil massage-
Massage a little unrefined Sesame oil scalp and soles of the feet before going to sleep. You don’t need to apply a lot of oil to the hair, mainly to the scalp around the top of the head. Also, after massaging the feet nicely, put on an old pair of socks. This self treatment is a miracle for vata types. Pitta types can use unrefined coconut oil instead of sesame oil.

Relaxation-
Do Shavasana (corpse pose) for 15-20 minutes everyday, and especially before rolling over to go to sleep at night. Consciously releasing all tension from each and every part of the body and mind before letting go into sleep helps us to empty the mental garbage can, so to speak. This way we don’t wake up later, mulling over the day or feeling restless in our bodies for unknown reasons. If there are issues that need attending to, write a list of things to deal with the next day, and consciously put them aside first.

Deep sleep Tea-
Make a relaxing cup of tea by combining 1 tsp. each of (rounded) of passionflower, chamomile, oat straw or milky tops, scullcap, and tulsi. Pour 1 cup of boiling water over the herbs and steep for 15-20 minutes, strain and drink. This is not a heavy sedating formula, but helps to calm and replenish the nervous system.

Anointing with essential oils-
Put a drop or two of any of the following essential oils on your soles, temples and third eye before bedtime.
-Lavender oil
-Jatamansi (Indian spikenard) oil
-Chamomile oil
-Nutmeg oil

A good general rule to keep in mind is that an hour of sleep before midnight equals two hours of sleep after midnight. If we stay up late at night or have an erratic sleep schedule, it becomes hard to establish a balanced sleep cycle. Rest Well!

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Frankincense in Ayurveda and Aromatherapy

Since ancient times, frankincense has been highly valued as a sacred incense and herbal medicine. It is an aromatic resin from trees of the Boswellia species that has been burned as an incense to purify the atmosphere since time immemorial in temples, churches, and for sacred rituals. Its smoke is also believed to ward off bad spirits and sickness, and to carry prayers to the Divine. A secondary benefit to burning the resin is that it acts as a natural insect repellent.

Frankincense

Boswellia serrata, a species found in India’s states Rajastan and Madhya Pradesh, is known as salai guggulu. It is traditionally used in Ayurvedic medicine to treat arthritis, promote circulation, and prevent the degeneration of cartilage in the joints. It is frequently combined with other herbs such as turmeric and ginger as a general anti inflammatory for muscles and joints. Modern research shows that it contains boswellic acid and in moderate doses has anti inflammatory, anti-cancer, and hepatoprotective properties, and therefore may be helpful in the treatment of rheumatism, colitis, asthma, and cancer.

It has a sattwic, or purifying effect on the mind and nervous system, and helps to burn impurities from the nadis (subtle nerve channels). It can be used in herbal formulas along with other herbs that have an affinity to the mind and nervous system like gotu kola and calamus root as an aid to meditation.

The essential oil has a woody, sweet, and slightly citrus or camphoric aroma, which can vary depending on the species or the micro climate from which the tree grows. In perfumery, it provides a long lasting base note. It contains sesquiterpenes, which are carbon based compounds that act directly on the limbic system of the brain, hypothalamus, and the pineal and pituitary glands.

Frankincense pacifies vata dosha, thus calming and replenishing the mind and nervous system, and easing anxiety and restlessness. Its revitalizing and uplifting action helps to clear excess kapha, thereby countering exhaustion, mental fatigue, and depression. It cleanses prana vaha srotas (the respiratory tract), one of the main sites of kapha, and is used to treat respiratory congestion, cough, bronchitis, and asthma.

It is highly antiseptic and antiviral as well as supportive to the immune system. For treating respiratory complaints, the essential oil is best infused into the atmosphere with an essential oil nebulizer or diluted into a base oil or blend that can be massaged on the chest. A steam inhalation can also be helpful by adding a few drops of the pure essential oil into hot water, covering the head with a towel and inhaling the medicated steam.

The oil can be used to regenerate skin cells as well, thus helping with the healing of wounds, and to decrease dryness, scar tissue, stretch marks, and wrinkles. It also has carminative, anti fungal, diuretic, sedative, emmenagogue, and tonic properties. The oil is non-irritating to the skin for most people and can be applied directly to certain points or diluted with a base oil such as jojoba, sesame, or coconut oil for application to larger areas of the body.

The fresh gum is traditionally used chewed to aid digestion, cleanse the mouth, prevent gum disease and oral infections, freshen the breath, and prevent cavities. Pressing the gum into cavities can help to slow tooth decay and relieve dental pain. For oral health, the essential oil can be added to water and used as a swish or gargle. Here it combines well with tea tree oil.

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Using Lavender Essential Oil

Lavender has long been used in many Western herbal traditions. Originally a European herb, it has spread throughout the globe and is cultivated in many countries, including the United States, India, and New Zealand. One of the countries best known for the cultivation of lavender is France.

There is a wide range of lavender species possessing a variety of unique qualities and scents. It is by far one of the most versatile and safe essential oils available, that can even be applied directly to the skin in an undiluted form, as well as in diluted oil blends.

From an Ayurvedic perspective, lavender mainly pacifies pitta and vata with its cooling energy and immediate calming and soothing effects.However, any constitutional type can benefit from its use. Simply smelling lavender relaxes the mind and fills the senses with its tranquil and feminine qualities. It has anti-inflammatory, anti-microbial, hormonal balancing, carminative, sedative, analgesic, and antispasmodic properties. It is a key oil used to support the immune system, making it valuable for both the treatment and prevention of the common cold and flu. Simply diffusing the oil into the atmosphere helps to purify your living space or work environment and protects against airborne pathogens and pollutants. Also, applying it on the upper part of the sternum, just over the thymus gland, as well as over the heart, helps to enhance our ojas (vital essence), which is responsible for our immunity and vitality on all levels. Lavender enhances pranic energy and supports the respiratory tract as well.

For digestive complaints such as gas, bloating, and indigestion, a few drops of the essential oil can be rubbed on the belly. This is great even for young children and infants. For musculoskeletal pain, it can be infused into a massage oil. In the case of minor burns and wounds, it is often added to healing salves. A few drops of the essential oil can be applied to a band-aid to prevent or fight infection and promote the healing of cuts and abrasions. This is a good oil to have in a first aid kit and travel bag. Putting a few drops into a warm tub is a nice way to end the day. This also helps helps to calm the skin and relieve itching from rashes like eczema and psoriasis.

In our fast paced lives, lavender essential oil helps to buffer the effects that stress has upon our bodies and minds and brings a sense of clarity, restfulness, and tranquility.

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