WELLNESS
“Wellness is the complete integration of body, mind, and spirit – the realization that everything we do, think, feel, and believe has an effect on our state of well-being.”
– Greg Anderson
Healthy Tid Bits
Massage therapy can be an important part of an integrative approach to health and wellness.
-Relieves stress , anxiety, & promotes relaxation
-Relieves post-operative pain & helps relieve joint replacement pain
-Reduce muscle tension & Pain
-Helps manage fibromyaligia
-Enhance excercise performance
-Relieves tension headaches & decreases frequency of migraines
-Promotes healthy sleep
-Ease symptoms of depression
-Improves cardiovascular health & lowers blood pressure
-Reduces pain of osteoarthritis
-Improves balance in older adults
-Reduces rheumatoid arthritis pain
-Temper effects of dementia
-Increases range of motion
-Improves quality of life in hospice care
-Decreases chemo-therapy related nausea & lowers stress in cancer patients
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For further information on any of these topics listed above, please follow link below
COLD & FLU SEASON
Its that time of year again, where you are surrounded by people sharing their sniffling, coughing, sneezing & sore throats. Its so important to boost and support our immune systems to keep us healthy and feeling fabulous in the cold & flu season! Here are some tid bits on ways that we can help nourish our bodies and support our immune system:
Helpful Lifestyle Habits:
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GOOD HYGEINE:
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Wash your hands regularly. (1)
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Avoiding crowds (or wear a mask), use your own pen/pencil in public places, ect. (1)
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Keep your hands away from your face. Viruses enter you body through mucous membranes (your mouth, nose, & eyes). (1)
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HEALTHY DIETS:
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Eating nutritious, unprocessed foods. (1)​
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Eating foods that help support a healthy immune system: fatty fish, citrus fruits, garlic, ginger, yogurt, fermented foods, fresh produce (especially: broccoli, bell peppers, spinach, bananas) & almonds to name a few. (2)(3)
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EXCERCISE REGULARLY
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STRESS MANAGMENT:
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Stress can compromise your immune system. (1)​
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Ways to help decrease stress: meditation, common breathing exercises, yoga, exercise. (1)
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HEALTHY SLEEPING HABITS:​​ (7)​​​​
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Healthy adults should get a minimum of 7 hours of sleep a night.​
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children need even more than this to help with growth and development. For exact amounts please visit: sleepfoundation.org
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Sticking to the same sleep schedule every night can be helpful.
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Practicing a relaxing bedtime routine may make it easier to fall asleep.
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AVOID electronic devices for at least 30 minutes before bedtime.
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DRINK WATER:
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According to the U.S. National Academics of Sciences, Engineering, & Medicine: Men should drink 15.5c. of water daily & Women should drink 11.5c. of water daily. (4)​
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Nutritious teas are an excellent way to get in enough water, & especially helpful during the winter months.(1)
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SUPPLEMENT WITH VITAMINS & HERBAL SUPPORT: (Please always consult your healthcare provider before starting and vitamin or herbal supplements)
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Vitamin C is an important immune system builder (1) ​
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Vitamin D (much research is being done currently & is showing that Vit. D is high on the list of for proper immune system function).(1)
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Herbal support in the form of tincture, elixirs, cordials, teas & candies may be helpful: (herbs such as: Elderberry, elderflower, garlic, ginger, thyme, echinacea, peppermint, astragalus, licorice, rosemary, cayenne, reishi mushroom, & Shitake mushroom). (1)
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Eating Herb rich broths (1)
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Fire Cider (1)
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A Closer Look at Fire Cider:
From an herbalists stand point Fire Cider is a must have for cold & flu season! There are so many benefits & uses for this oxymel. It is easy to prepare and have on hand to take regularly during the cold season. Here are some of the benefits and different uses of Fire Cider. (Benefits. 5) (Uses, 6)
BENEFITS:
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Stimulates immune function.
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Aids in circulation. blood circulating= healing.
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Prevents or assists with recovery of colds & flus.
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Anti-inflammatory properties
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Aids in digestion.
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Anti-bacterial & anti-fungal.
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USES:
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take 1-3 tablespoons daily as is.
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Dilute in warm water, juice, or apple cider.
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Use to make homemade salad dressing.
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Add to fried rice.
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Drizzle over steamed veggies.
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Use as marinade for tofu, meat, ect.
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Add to soups or chili.
References:
1- The Herbal Academy. Herbal Support for Colds & Flus Ebook. Retrieved from: https://www.theherbalacademy.com
2- The Cleveland Clinic. Retrieved from: https://www.health.clevelandclinic.org/food-to-boost-your-immune-system/
3-Harvard School T.H. Chan School of Public Health. Retrieved from: https://www.hsph.harvard.edu/nutrtionsource/nutrtion-and-immunity/
4-The Mayo Clinic. Retrieved from: https://www.mayoclinic.org
5- Fire Cider! 101 Zesty Recipes for Health Boosting Remedies. Gladstar, R (2019) Storey Publishing. North Adams, MA
6-Mountain Rose Herbs Blog. Retrieved from: https;//www.mountainroseherbs.com/fire-cider
7- The Sleep Foundation. Retrieved from: https://www.sleepfoundation.org
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* These statements are for educational purposes only. These statements have not been evaluated by the Food & Drug Administration. This indormation is not intended to treat, diagnose, cure, or prevent any disease. Not intended as a substitute for advice from your physician or other healthcare providers. please always consult with your health care provider before taking any supplements or herbs.
IMMUNITY BROTH RECIPE
This broth is great for supporting the immune system. It makes 1 weeks worth of stock, if taken daily. At the end of the week, if not all used toss and remake.
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Ingredients
2 gallons of water
8 cloves garlic
2 onions, peeled and diced
1.5 ounces astragalus
1⁄2 cup dong quai
4 ounces turkey tail, dried
1 ounce reishi, dried
1 ounce shiitake, dried
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Directions
1) Place all ingredients in a large stockpot & bring to boil.
2) Reduce heat and let simmer at least 1 hour (add water as needed).
3) Remove from heat and let cool.
4) Strain and store in sealed containers in the refrigerator for up to 1 week.
-Recipe taken from: https://herbarium.theherbalacademy.com
Herbal Support for cold and flu season E-book.
FIRE CIDER RECIPE
Fire cider is a traditional folk medicine for breaking a fever. The vinegar honey combination helps soothe a sore throats & mask the flavor of the stronger herbs.
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DOSAGE: Take 1 tablespoon three times a day at the onset of a cold.
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INGREDIENTS:
1 large red onion, chopped
3 heads garlic (Allium sativum), chopped
1 organic lemon with peel, diced
1⁄2 cup fresh ginger (Zingiber officinale) root, grated
1⁄2 cup fresh turmeric (Curcuma longa) root, grated
1⁄4 cup fresh horseradish (Armoracia rusticana) root, grated
1⁄4 cup fresh thyme (Thymus vulgaris) aerial parts, chopped
2 teaspoons fresh ground black pepper (Piper nigrum)
A few fresh cayenne or jalapeño peppers (depending on how spicy
you want your fire cider, you might use more peppers, or omit them
altogether—it’s better to err on the side of caution because you can
always make it spicier later!)
Honey to taste
Raw apple cider vinegar
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DIRECTIONS:
1) Place all ingredients except honey in a half-gallon glass jar, and cover with raw apple cider vinegar. Be sure to cover the herbs by at least a few inches.
2) Cut a square of waxed paper and cover the mouth of the jar before tightly capping it with a lid.
3) Store in a dark cupboard for a few weeks, shaking the jar daily.
4) After 3 weeks, your fire cider will pack a punch, but you can keep infusing for much longer if you like—some herbalists let their fire cider sit for months before straining it!
5) At this point, you can strain out the herbs from the liquid, but another option is to blend the whole batch in a blender or Vitamix and let it sit for an additional week (without shaking for the last few days to let the ingredients settle) before pouring off the liquid.
6) Either way, once you’ve finished infusing herbs and strained the fire
cider, add warmed raw honey to taste (start with about 1⁄3 cup), mix
thoroughly, and bottle. Because this recipe is made using fresh herbs,
we recommend refrigerating the final preparation and using it within 6
months. Don’t forget to label!
-Recipe taken from: https://herbarium.theherbalacademy.com
Herbal Support for cold and flu season E-book.
*For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease. Not intended as a substitute for advice from your physician or other health care professional.
