| Winter
Do's & Dont's
by: Richard A. Weissman, L.Ac.
WINTER
is the end of all the seasons. To unify with winter, one emphasizes
the yin principle to become more receptive, introspective,
and storage-oriented; one cools the surface of the body and
warms the body’s core. Cold and darkness drive one to
seek inner warmth. It is a time to rest, to meditate deeply,
refine the spiritual essence, and store physical energy—in
the form of a little added weight—for the cold season.
Even though the slow yin processes predominate, one must stay
active enough to keep the spine and joints flexible.
Winter
Food and Preparation
It is
said that the kidneys “open to the ears”, which
means that hearing is related to the health of the kidneys,
the organs most affected by wintertime. The ability to listen
clearly is heightened in the cold, silent months. The sounds
of cooking and voices from the kitchen stimulate the appetite.
Warm, hearty soups, whole grains, and roasted nuts sound good
on cold days. Dried foods, small dark beans, seaweeds, and
steamed winter greens fortify the kidneys in the winter. Cook
foods longer, at lower temperatures and with less water.
Salty
and Bitter: Flavors for the Cold Season
Both the
salty and bitter foods are appropriate for winter, since they
promote a sinking, centering quality which heightens the capacity
for storage. Such foods also cool the exterior of the body
and bring body heat deeper and lower; with a cooler surface,
one notices the cold less. However, use salt with care; an
excess tightens the Water organs (kidneys and bladder), causing
coldness and over consumption of water, which weakens these
organs and affects the heart as well. Providing protection
for the heart (mind) in winter is important and can be accomplished
with the addition of a few bitter foods, since their flavor
is said to “enter the heart.”
Most common
bitter foods are not wholly bitter, but combinations of bitter
and other flavors. These foods include lettuce, watercress,
endive, escarole, turnip, celery, asparagus, alfalfa, carrot
top, rye, oats, quinoa and amaranth. The bitter flavor is
also part of the protective coating of some foods, e.g. Citrus
peels and the outermost leaves of cabbage (seldom on cabbage
in stores). The strongest bitter qualities are in the herbal
realm. Common examples are chicory root, burdock root, horsetail,
and chaparral. Roasted ground chicory is available as a major
ingredient in many coffee substitutes.
Salty
foods include miso, soy sauce, seaweeds, salt, millet, barley,
plus any food made salty by the addition of salt. Salt is
overused in the typical diet, while the bitter flavor is underrepresented.
However, strong doses of bitter food are not needed except
in the case of certain imbalances. Small, regular amounts
of bitter foods in winter nurture deep inner experiences and
preserve joy in the heart.
After
acclimating the body to winter with appropriate cooking methods
and more salty and bitter foods, the cold person may still
feel cold because of a lack of warming potential (yang) on
the body. In this case, add more warming foods such as cloves,
ginger, cinnamon, walnuts, fennel seeds, onion. Subjecting
the body to a little cold nourishes the kidney-adrenal function,
however excess cold weakens it.
Common
Cold Symptoms:
- Head
and chest congestion, runny nose, difficulty breathing
- Sore
throat
- Sneezing
- Dry
cough
- Chills
- Burning,
watery eyes
- Achiness
allover
- Headache
- Constant
fatigue
May
be something else if:
- Whistling,
wheezing sound may be asthma
- 101
degrees or higher may be a bacterial infection, sinusitis,
or bronchitis
- 103
degrees or higher may be pneumonia. Seek medical care immediately
- If
symptoms occur with exposure to pollen, cats, perfume or
other triggers, or if symptoms last weeks, it may be allergies
- Avian
Flu (bird flu): currently no cases in USA. Common in wild
birds; can pass to chickens, ducks, turkeys being raised
for food. Concern with travel to Cambodia, Indonesia, Thailand,
Vietnam. Two main forms: one with low, and one with high
extremes of virulence. Does not usually infect people; 140
cases since 1/04 (WHO) Half persons infected died. Spreading
person to person rare.
COMMON
COLD
Sneezing,
scratchy throat, runny nose-everyone knows the first signs
of a cold, probably the most common illness known. Although
the common cold is usually mild, with symptoms lasting 1 to
2 weeks, it is a leading cause of doctor visits and missed
days from school and work. According to the Centers for Disease
Control and Prevention, 22 million school days are lost annually
in the United States due to the common cold.
In the
course of a year, people in the United States suffer 1 billion
colds, according to some estimates. More colds come with autumn,
but there is no evidence it is due to exposure to cold.
Children
have about 6 to 10 colds a year. One important reason why
colds are so common in children is because they are often
in close contact with each other in daycare centers and schools.
In families with children in school, the number of colds per
child can be as high as 12 a year. Adults average about 2
to 4 colds a year, although the range varies widely. Women,
especially those aged 20 to 30 years, have more colds than
men, possibly because of their closer contact with children.
On average, people older than 60 have less than one cold a
year.
Common
cold is the most frequent infection in the United States.
It is triggered when a virus attaches itself to the lining
of your nasal passages or throat. Your immune system responds
by attacking the germ with white blood cells called neutrophils.
More than 200 viruses are not recognized so the neutrophils
clump together to fight the infection. This causes achiness
and inflammation, with vast amounts of mucus in the nose and
throat.
During
the first three days, YOU ARE CONTAGIOUS. The virus needs
close contact with others and hot, dry air (dry nose and throat)
to spread to others. You can catch a cold virus by breathing
minute, airborne droplets from a cold sufferer’s cough
or sneeze, or by touching a virus-infected surface—such
as a doorknob or telephone—and then transferring the
germs to your nose or mouth. Wash hands well. Colds do wear
down your body’s resistance, making you more susceptible
to bacterial infections.
FLU:
Symptoms:
- Fever
101-106 degrees
- Sore
throat
- Dry,
hacking cough
- Aching
muscles
- Fatigue
and weakness
- Nasal
congestion, sneezing
- Headache
- 5-20%
gets flu; 200,000 hospitalized, 36,000 die per year in US
(CDC) 4 medications; smokers more likely to catch flu.
Influenza
is an extremely contagious viral disease. Transmitted by inhaling
droplets in the air. It mutates constantly, so antibodies
often not effective. If ignored, may lead to bronchitis, sinusitis,
or pneumonia. Can be inoculated in fall. Acupuncture and acupressure
helpful. Gargle daily with lemon and tea tree oil. Goldenseal
and garlic helpful. Vitamin C and Zinc helpful.
TREATMENT
The body
needs to fight the cold virus while alleviating the aches
and congestion.
- Rest
- Drink
water. Well hydrated body can fight infection.
- If
chills predominate over fever eat less and use a simple,
liquid-based diet such as vegetable or grain soup. If fever
predominates, fruit or vegetable juices or fresh fruit.
- “Painkillers
and Liver Damage” report from UC Davis:
Acetaminophen (Tylenol) can have disastrous effects in the
liver
- Dr.
William Bennett, Oregon Health Sciences University:
Drugs like Ibuprofen are responsible for as much as 20%
of all end-stage kidney disease in US.
- Sweating
therapy: Make hot diaphoretic tea from chamomile, cayenne
red pepper, and fresh ginger root. Drink tea, hot bath or
shower, drink more tea, and then cover with blankets and
sweat. Do not sweat to the point of exhaustion. After sweating,
change damp bedding and rest. Sweating once is sometimes
enough; if not repeat twice daily until symptoms lift.
- Fever
fights infection, so medication to lower fever can undermine
body’s defense.
- Acetaminophen
and aspirin may make congestion worse.
- For
sore throat, gargle with salt water (1/2 tsp salt with 1
cup water)
- Multi-symptom
over the counter drugs may result in needless over treatment.
- Decongestants
can help temporarily break up nasal congestion. Take it
for five days and your body may rebound and produce more
mucus and worse congestion.
- Pseudo
ephedrine increases blood pressure and heart rate, and may
be a problem if you have heart disease, high blood pressure,
prostate problems, diabetes or thyroid problems.
- Cough
suppressants may help with sleep or talking, but coughing
removes mucus and germs from your throat and lungs. Always
cover your mouth when coughing!
- Antihistamines
temporarily make breathing easier, but at a cost: they clear
up the nose by drying it up, making nasal mucus thicker
and harder to drain.
Nutrition
and Diet:
Vitamin
A: is a clear immune booster. Deficiency will make you prone
to infections. Helps mucus membranes maintain their structural
integrity. Helps antibodies and T-cells fight invaders. More
than 50,000 IUs per day can be toxic. Foods high in vitamin
A include dark green, orange and red fruits and vegetables.
Vitamin
B6: maintains hormone levels, helps immune and nervous system.
More than 50 enzymatic reactions depend on B6. Moderate deficiency
is common. Should be taken with a B complex. They are found
together in nature. Magnesium is a cofactor for B6 absorption.
Good foods are meat, fish and poultry, grains, nuts, seeds,
green leafy.
Vitamin
C: many believe vitamin C in mega doses can prevent colds.
This dosage may lessen duration and severity, possibly because
it is necessary for healthy neutrophils. Research shows Vitamin
C as anti-viral, anti-bacterial, anti-cancer. It strengthens
connective tissues and neutralizes toxic substances. Foods
high in vitamin C include broccoli, cauliflower, Brussels
sprouts, cabbage, collard greens, mustard greens, parsley,
chili peppers, sweet red and green peppers.
Vitamin
E: increases resistance to infection, cell-mediated immunity
and phagocytosis (ability of the cells to digest), and reduces
damage caused by stress. Vitamin E is sometimes called the
fountain of youth. It is also good for cardiovascular disease,
diabetes, arthritis and cancer. Vitamin E is difficult to
obtain in therapeutic quantities. You would need to consume
9 pounds of almonds. You want 400 IU. Choose a supplement
that provides vitamin E in the natural d-alpha tocopherol
with mixed tocopherols.
Zinc:
if your diet is deficient in zinc, your body is low in neutrophils,
so you are an easy mark for infections. Zinc is available
as a tablet or throat lozenge. Zinc is the most important
mineral to the thymus gland, without which we cannot fight
infection. More than 300 enzyme systems need zinc.15mg-60mg
per day is ideal. Too much weakens immunity!
Coenzyme
Q10: often referred to as the spark of life. In doses of 30mg
– 60mg it is a powerful antioxidant to increase antibody
production. Research shows it to increase macrophage activity.
30 mg is the maintenance dosage, but 320 mg per day has been
used to treat breast cancer without side effects.
- While
you have a cold, avoid dairy products which make mucus thicker.
- “Jewish
penicillin”, known as chicken soup has evidence it
really reduces cold symptoms. It keeps neutrophils from
clumping together and causing inflammation.
- Helpful
Foods: bioflavonoid-rich foods such as cabbage with hearts
and green peppers with their insides. Others include parsley,
carrots, broccoli, turnips, scallions, garlic, lemon juice,
and grapefruit.
Natalie's
Chicken Foot Soup
Stock or Broth:
3 lb chicken wings or backs
3 lb chicken feet
Half head garlic (unpeeled)
2-3 leeks washed, cut into fourths
1 lg onion, peeled, cut into fourths
6-8 celery stalks cut into fourths + leaves
Salt to taste
20-25 peppercorns (white)
3-4 sprigs fresh thyme
1 bunch parsley
Put chicken parts in stockpot and add water to cover, bring
to a simmer, skimming all the while. When scum ceases add
remaining ingredients. Bring back to a simmer. Cover, leaving
small opening. Simmer for 2-3 hours. Strain broth through
washed cheese cloth, discard all other ingredients. Put broth
in refrigerator after cooled and let broth harden on the top.
Remove fat from top and discard. Reserve broth for soup.
Soup:
2+ quarts broth
2 celery stalks thinly sliced
2 large carrots thinly sliced
2 bunches green onions thinly sliced
1/4 lb thin pasta (vermicelli) broken into 1 inch pieces;
or orzo etc.
Season to taste with salt and pepper
Simmer until vegetables and pasta are tender and flavorful
Add 2 cups cooked chicken (bite sized pieces) and continue
simmering until chicken is warmed One Variation is to add
the following ingredients:
2 small zucchini, sliced
2 small potatoes peeled and cut into cubes
1/4 to 1/2 lb string beans trimmed and cut into 2 inch pieces
2 medium ripe tomatoes peeled, halved, seeded, and chopped
1 cup canned cannelloni beans
[The vegetable assortment is not a rigid formula; proportions
and amounts are up to the cook]
Goody's Hot Buttered Cider
Mull (heat) for 10-15 minutes:
1 pint of sweet apple cider
2 cinnamon sticks
Place in a Mug and Stir:
1 tsp powdered sugar
3/4 mug of hot cider (above)
1/4 mug of boiling water
Add:
Pat of butter
Sprinkle of nutmeg
At-Home
Remedies:
- Cough
drops may soothe your sore throat, but stay away from minty
ones which dry your throat.
- Dab
petroleum jelly in and around your nostrils to protect against
chafing.
- Keep
your body hydrated by drinking 10 glasses of water per day;
this will replace fluids lost through perspiration and runny
nose.
- Humidify
your room to keep your nose and throat tissues moist, especially
in colder weather.
Herbal
Therapies:
- Echinacea:
may stimulate immune response; enhance resistance to all
infection.
- Goldenseal:
clears mucus from throat, contains natural antibiotic berberine,
which can help prevent bacterial infections that often follow
colds.
- Garlic:
may shorten cold’s duration and severity. Comes in
capsules, tablets, oil to rub, or whole garlic roasted or
cooked.
- Traditional
Chinese Medicine Herbal Formulas are based on diagnosis
and strategy. For pathogenic influences penetrating the
body causes disorders of the exterior.
- To
choose the appropriate formula we see if you are running
cold or hot, damp or dry, clear or yellow-green phlegm,
too much or too little energy, too much or too little sleep,
digestive issues, run down, and stress.
- This
is why we need quality time one-to-one. Accurate diagnosis
is essential. .
- This
is why we may make a qualitative improvement in your health.
Cinnamon
Twig Decoction (Gui Zhi Tang)
Gui Zhi, Shao Yao, Sheng Jiang, Da Zao
Actions:
releases pathogenic influences from muscle layer and regulates
protective and nutritive qi.
Indications:
fever and chills unrelieved by sweating, headache, aversion
to wind, stiff neck, nasal congestion, no thirst, thin white
moist coating on tongue, floating pulse.
Diagnosis:
externally contracted wind-cold leading to an exterior cold
deficient condition. Disharmony between nutritive and protective
qi. Protective is slightly weak, rises to surface, becomes
unstable and cannot contain fluids, so there is sweating.
Wind-cold invades leading to headache and stiff neck. Impairs
lungs leading to nasal congestion; may impair stomach leading
to dry heaves. Fever may impair thirst.
Contraindicated:
fever, thirst, rapid pulse.
Minor
Blue green Dragon Decoction (Xiao Qing Long Tang)
(Blue green dragon is present in blue green waves, generates
clouds and leads to rain, i.e. sweating) Ma
Huang, Gui Zhi, Gan Jiang, Xi Xin, Wu Wei Zi, Bai Shao, Ban
Xia, Zhi Gan Cao.
Actions:
release exterior, transform congested fluids, warm lungs,
and direct rebellious qi downward.
Indications:
fever and chills without sweating, coughing, wheezing, copious
sputum, white stringy, difficult to expectorate, heaviness,
body aches, no thirst, moist tongue coating, floating tight
pulse. Warms interior, transforms congested fluids: acute
bronchitis, bronchial asthma, influenza, allergic rhinitis.
Honeysuckle
and Forsythia Powder (Yin Qiao Tang)
Jin Yin Hua, Lian Qiao, Jie Geng, Niu Bang Zi, Bo he, Dan
Dou Chi, Jing Jie, Dan Zhu Ye, Xian Lu Gen, Gan Cao.
Actions:
Disperses wind-heat, clears heat, and relieves toxicity.
Indications: fever, slight or no chills, headache, thirst,
cough, sore throat, thin yellow tongue coat, floating rapid
pulse. Good for protective level warm febrile disease: may
help with upper common cold, acute tonsillitis, respiratory
tract infection, influenza, acute bronchitis.
Prevention:
A strong immune system may be the best defense.
- Eat
well
- Do
not smoke
- Drink
plenty of water
- Do
not consume too many sweets, salty foods, dairy and eggs.
- Dark
green and golden-orange offer a protective effect because
of their rich beta-carotene (provitamin A) content. This
protects the surfaces and mucus membranes.
- If
someone has a cold, don’t share towels, beverages,
silverware
- Wash
hands frequently because cold viruses often survive on doorknobs,
money, and other surfaces.
- With
a cold, cover your mouth with a sneeze or cough. Common
cold can travel 12 feet!
- Regular,
moderate exercise strengthens the immune system; saunas
and hot baths may prevent cold germs from reproducing.
- Have
your overall health evaluated both in western terms by your
doctor and in eastern terms by a practitioner of Traditional
Chinese Medicine. We offer free evaluations that are always
very educational.
- ACUPUNCTURE
and classic herbal formulas (there are many based on diagnosis)
help with symptoms and may help you get better more quickly.
Are
You Ready To Improve Your Health?
Referrals and Speaking Engagements Are Welcome!
925-457-2122
510-787-9700
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