In traditional East Asian medicine (TEAM), colds are caused by external pathogens, such as wind, heat or cold. When our bodies' natural defense, or Wei Qi (pronounced way chee), is unable to fight off these pathogens, we get sick. Some colds are caused by external wind pathogens. Wind-Cold pathogens cause symptoms such as headaches, white or clear phlegm, sneezing, chills, stiffness around the neck, and/or cold feet.

There are many ways to boost our body’s natural defenses to prevent pathogen invasions, but sometimes we need a little extra help when we do get sick. Join us as we explore a few easy tips to boost your immune system and how Jade can help when you find yourself under the weather.

Boost your immune system all year round!

1. Sleep: Sleep is important to our ongoing wellness, but it’s especially important for our immune system. When we sleep our bodies release cytokines, which are an important part of our immune response. Poor quality of sleep or lack of sleep decreases this release and increases the likelihood of getting sick and the longevity of the sickness. So make sure to get 8 to 9 hours of quality sleep.

2. Wash your hands: We all know hand washing is the first line of defense against pathogens. Scrubbing regularly, especially before eating, and moisturizing can make a big difference in your cold prevention tactics.

3. Bundle up: Make sure to dress in warm layers, particularly around the neck. The 'Wind Gates' at the back of the neck and head should be covered as temperatures start to cool to prevent pathogenic invasion (aka prevent us from getting sick!). Try to avoid going outside with wet or damp hair as this increases your risk of getting a chill.

4. Take time to destress: Stress can take a big toll on your immune health. People who suffer from prolonged bouts of high levels of stress (like pandemic-level high) are more likely to develop colds after exposure. Some destress options include yoga, qigong, meditation, and breath work. Everyone’s stress management routine looks different, so it’s important to find something that works for you.

5. Drink plenty of water: Water has the important role of expelling toxins and pathogens, transporting nutrients around the body, regulating temperature, and cleansing and moistening the eyes, nose and mouth. The U.S. National Academies of Sciences, Engineering, and Medicine determined men should intake 15.5 cups (3.7 liters) and women should drink 11.5 cups (2.7 liters) of fluids everyday. These numbers may vary depending on your diet, health, exercise level, environment, and if you are pregnant or breastfeeding.

6. Eat a healthy well-rounded diet: Did you know 70% of your immune system lives in your gut? From start to finish, the immune response requires a wide variety of micronutrients. There is no single immune boosting food. A diet high in fiber and plant-based foods benefits gut bacteria, which produce antimicrobial proteins, and promote the growth and function of other immune-specific cells.

With all the planning and immune boosting, you may still find yourself with a cold. Visiting an acupuncturist during the onset of a cold or while you are experiencing symptoms can help alleviate headaches, sniffles, cough or chills. Using needles, gua sha and herbal medicine, acupuncturists can help boost your Wei Qi (natural defenses) and, possibly, shorten the life of a cold.

In traditional East Asian medicine, dietary changes can also help shorten the life of a cold. Remember that Wind-Cold pathogen that causes all those sniffles and chills. Here is a recipe that will warm you from the inside out. This soup has tons of warming, antiviral foods which are commonly used in herbal medicine formulas, such as garlic, ginger and scallions. This soup can help you break a little sweat to expel toxins and pathogens from the body, and raise internal heat which makes it more difficult for the virus to spread and multiply.

Recipe

1 large leek, slices into 1/4 inch slices (washing directions below)

2 tbsp coconut oil/sesame oil

5 cloves fresh garlic, minced

1 inch fresh ginger, minced

1 bunch scallions, chopped

10-16 oz mushrooms, washed and halved/quartered depending on size (optional, adds bulk)

2-3 cups bok choy or Chinese cabbage, washed and roughly chopped (optional, adds bulk)

4 cups veg or chicken broth

salt/black pepper to taste

Sesame Seeds (optional)

Red pepper flakes (if you like the heat)

1. Cleaning the leeks: Chop off the dark green ends of the leeks. Slice leeks in half lengthwise. Run leeks under water while fanning out the layers, cleaning out any dirt.

2. Place a medium to large heavy bottom pot or dutch oven over medium heat. Add oil to the pot.

3. Adding the aromatics: Once oil is warm, add the garlic. Cook until fragrant, about 3-5 minutes. Add ginger and cook until fragrant, about 3-5 minutes. Stirring occasionally. Add leeks and cook until fragrant, about 3-5 minutes. Continue to stir occasionally.

4. Adding bulk (optional): Add mushrooms and cook until slightly tender, about 10 minutes. Add bok choy and cook until slightly wilted, about 5-10 minutes

5. Add broth and turn the heat to medium-high. Bring the soup to a boil, then reduce the heat to low-medium and let the soup simmer for 10-15 minutes.

6. Salt and pepper to taste. Add red pepper flakes for heat (optional). Add a sprinkle of sesame seeds on top (optional).