Assalamu alaykum wa rahmatAllah wa barakatuhu
May the peace and blessings of Allah SWT (God) be unto you
In this article, my goal is to aid your wellness, happiness and productivity during the fall/winter months, when sickness is more common. There's a lot you can do to dramatically boost your immune system. I'm sharing tips that are tested and proven.
First, let's understand the difference between a cold vs a virus (the flu). A cold is a bacterial infection while the flu is a viral infection. In this article, I will discuss natural antibacterial, antifungal, and antiviral fighters.
I will also discuss how to boost your overall immunity and protect sensitive areas (nose, throat, sinuses, chest), inshaAllah.
Are you reading this while you are already sick?
I got you covered. Check out a special bonus *just for you* towards the end of my post where I share what you can do *right now* to heal quicker, inshaAllah (God-willing). :)
Secret Weapon #1) Apple Cider Vinegar and Elderberry Syrup: ACV has so many different uses and is a must-have this time of year (although I recommend you stock it year round). ACV is antibacterial and antifungal. I personally take 1 Tablespoon each day during the winter to help scare off ailment. The reason it works so well is because it is alkaline-forming in the body, thus balancing our pH levels. It also slows down and breaks up mucus production. While it may not have the most appealing taste or smell, it is well worth it. Anyone who knows me knows I'm all for a good holistic remedy, but I also believe in great tasting food. There are plenty of ways to sneak in apple cider vinegar without the strong unappealing smell or taste. You can add a small amount to a homemade vinaigrette dressing. You can add a tablespoon to a pot of soup (you won't even taste it). If you're roasting chicken in the oven, you can add a tablespoon to the marinade and it'll cook off). You will lose some benefits when AVC is heated. If you're prone to getting sick, you may want to suck it up and have an ACV cocktail (12oz water, 1 tablespoon ACV, 1 tablespoon elderberry syrup, 1 teaspoon powdered ginger). Elderberry syrup is excellent for the immune system and will offset any bitterness from the ACV.
Secret Weapon #2) Rest Well: Rest is always important, but it is extra important during this time of year. It's not just about getting the right amount of rest, but it's also about quality of rest. It's so important, that I'm dedicating a large portion of this blog to ways to improve your sleep.
A few ways to upgrade your sleep
Pray/supplicate: This is a good time to ask your Creator for forgiveness, thank Him for all that He has given you, consult Him regarding your affairs, admire Him. Disconnecting from the material world is very crucial for a good night's rest.Aromatherapy: Use a few drops of pure lavender essential oil in a diffuser. Research has shown lavendar oil's ability to increase slow-wave sleep.
- Drink chamomille tea 1 hour before bed. Chamomille is known for its calming & soothing properties, which help promote restful sleep.
- Avoid eating anything 2 hours before bed. This ensures that your slumber will be focused on cellular repair and renewal. If you are eating right before bed, your blood circulation will be focused on digestion rather than repair.
- Avoid technology/screens 1 hour before sleep. If you must make a phonecall, dim your phone. :) It's a lot better than texting since your eyes are not focusing on the screen. The excessive light reduces your natural flow of melotonin, the sleep hormone. :)
- Dimming lights 1 hour before bedtime will also maximize proper melotonin production.
- Spend quality time with loved ones over light conversation or even just enjoy the silence of one another.
- Reading something engaging but not too intense is a great way to forget about your regular thoughts and relieve stress
Secret Weapon #3) Staying hydrated is crucial all year long, but especially true during these winter months. On average, an individual should be drinking half their weight in ounces. For example, if you weigh 130 lbs, you should be consuming at least 75 ounces per day. If you weigh 250, you'll want to get 125 oz of water per day. You get the idea. If you currently aren't drinking enough water and that seems overwhelming, just start small. In relation to avoiding sickness, staying hydrated will keep your body alkaline, reduce mucus in the body, reduce inflammation in the body, and better regulate your bowels. Make sure to have water-rich veggies like celery and cucumber as well as fluid based soups, teas, etc.
Secret Weapon #4) Smile. :) This one is so important because smiling increases good hormones in the body and therefore strengthens our immune system.
Secret Weapon #5) Eat your healthy fats. Many people are scared of fats. Newsflash: sugar & grains are bigger culprits for weight gain. Healthy fats are very important to many bodily functions. Vitamin D, which is crucial in regards to our immune system can only be absorbed through fats. My personal best picks for healthy fats include cold-pressed coconut oil, cold-pressed olive oil, avocado, seeds (flax, sunflower, pumpkin), nuts (cashews, almonds).
Secret Weapon #6) Move your body. While exercise is important all-year round, it is very important this time of year. If you're having trouble staying motivated, join a fitness class, workout with a friend, or get a personal trainer. If you're in the Central NJ area and need some support in this area, contact me. I may have some room in my regular women's fitness class or availability for training sessions/workshops. :)
Secret Weapon #7) Add these 5 foods to your diet:
- Fresh Ginger Root
- Ginger tea
- Chew on a small piece of ginger daily. If it's too intense for you, grate it and mix it with a teaspoon of honey, but remember to chew
- Lemon
- Lemon water first thing in the morning is excellent for you. You can try it with boiled water in colder months. You can add honey to sweeten or stevia. I recommend organic, raw, or local honey. If using stevia, use a brand that is actually the natural stevia leaf (such as sweet leaf). A lot of brands add other fake sugars.
- Cayenne Pepper
- Add it to stirfrys, meat, chicken, lemon water, salad dressings, soup
- Greens
- Greens break up mucous tissues
- If you struggle to get greens in, try some of these delicious methods;
- Roast kale massaged with olive oil and lemon for homemade kale chips. Make sure the kale isn't wet. Use a salad spinner or hand dry with a towel/paper towels. If you season it when wet, it'll be soggy, not crunchy
- Add spring mix to a wrap sandwich
- Add fresh herbs like parsely, thyme, cilantro to soups
- Cinnamon
- Add it to tea or coffee
- Bake into apples
- Eat with raw apples
- Add to baked goods
Secret Weapon #8) Fill your life with positivity and love
There you have it. Some of my best tips. :)
Before I end, I want to be here for those who are already sick.
Don't despair! I've got special tips for you. Do them ASAP, inshaAllah (Godwilling)!
Get Better Fast Tip #1) Follow all the tips from above expect for tip #6. Save exercise for when you are feeling 100% better
Get Better Fast Tip #2) Keep your vitamin C levels elevated through fresh squeezed orange juice, oranges, clementines, tangerines, mandarins, etc.
Get Better Fast Tip #3) Bring a full pot of water to boil and pour into a large glass or ceramic bowl. Gently place head over steam and cover head with a small towel. Breath in steam, but take care not to burn yourself. This will help open up your nasal/sinus passages and clear congestion. You can magnify the benefit of this by adding fresh mint leaves or 1 drop pure peppermint essential oil to the water.
Get Better Fast Tip #4) Suck on cold-eeze zinc drops, opt for the no-sugar-added kind
Get Better Fast Tip #5) Have lots of hot fluids, namely broths and herbal teas
Get Better Fast Tip #6) Avoid dairy and sugar until you feel better. Dairy and sugar will increase mucus production in your already congested system. If this is too hard, you don't have to do this but keep in mind it'll significantly help.
Do you have any remedies that help you stay healthy? I'd love to hear them. Share them right in the comments below!
Love,
Yasmin :)