The wintertime supplements one acupuncturist takes daily to ward off colds and flus

We get asked all the time what we do to stay healthy in the winter when almost every patient walking through our door has caught the latest bug going around. So today Amy is here to share with you the foods and supplements she uses on a regular basis to avoid getting sick.

You could basically call these my immune boosting “magic tricks.”

What I take on the daily:

There's very few supplements I take on a daily basis. I prefer to eat foods that naturally boost my immune system (lean protein, fruits and veggies, healthy fats) and avoid foods that I know act like kryptonite to my health (for me specifically, that's sugar).

Adding in superfoods daily like home-made bone broth (I like to sip it like tea), spirulina (I add it to my post-workout protein powder shake), and fermented foods (my faves are kombucha and sour pickles) help give my immune system the extra boost it needs during the winter months.

The only supplements that I take religiously in the winter are vitamin D, a probiotic, and a mushroom defense blend.

Living in Minnesota leaves me desperately craving sunshine and vitamin D during half the year, so I supplement with a higher dosage than the RDA (recommended daily allowance) and just get my levels checked yearly to make sure that I'm staying within a safe range.

Don't forget that the RDA amount of vitamins are enough to keep you surviving, not thriving. So, basically the RDA of vitamin D is enough to keep you from getting rickets, but not necessarily enough for have a sufficient vitamin D level in your blood. Make sure you check your levels with your doctor before you start on a higher vitamin D regiment.

As for a probiotic, I have a history of Crohn's disease so taking a probiotic is a non-negotiable for me. I know that years of steroid and immune-suppressing drugs took a toll on my microbiota and I'm doing all I can to build up my gut's defensive system again. After a not-so scientific study I accidentally performed on myself one time I was on antibiotics, I swore off all cheap probiotics stick to Therlac, Standard Process' Prosymbiotic, and Garden of Life's Raw Probiotic.

The thing about probiotics that most people don't realize, though, is that there are studies coming out by the dozens showing that probiotics are as helpful for your immune health as they are for your digestive health. Certain bacteria in the gut can even increase the number of certain types of white blood cells (T-cells for you health nerds).

The last thing I take daily though the winter is a mushroom defense blend. Now, I didn't start taking this because I had studied up on the most recent research or because mushrooms have a thousand year old history in Chinese herbal medicine. I basically was gifted a bottle one day and found that when I took them I felt freaking ah-mazing.

The first winter I took them daily was the first winter that I didn't even get so much as a sniffle through the entire cold and flu season. Now, I'm on my third winter taking them daily and I truly believe that they play a part as to why I haven't had a real knock-down-drag-out cold or flu in those three years.

Looking for these products in specific? You can find all of them, plus other reputable brands by making a patient account through our referral link on Wellevate. If you buy something through this link you won't pay a single cent more, but we'll get a small commission that helps keep the content flowing.

What I take to pull up my defensive shield:

Last winter, guy came down with the flu. Yep, the chills, fever, achey, painful flu. Now, I was about three days away from a week-long business trip and the last thing I wanted or needed was to get sick. So, I pulled out the real ammo. The things I keep tucked away for when there's a legitimate threat.

First up, was my homemade fire cider. (You can find a recipe for it in our DIY sinus care e-book!) I've found that if I take a shot of this a few times a day (up to every hour on the hour if I'm actually coming down with something), I can usually keep the virus at bay. This spicy blend packs a punch and is chock full of anti-microbial plants that kick the immune system into action.

Next, I started taking some Congaplex as a preventative measure. This is one of my favorite whole-foods based supplements for fighting off bugs, but it can also be taken in smaller dosages as a preventative.

If I start to feel a tickle in the back of my throat (my own body's illness tell, if you will), that's when I'll make a batch of homemade chicken soup and pull out my Chinese herbs.

I know that you probably want to know what Chinese herbs I take when I get sick, but guess what? I'm not going to tell you.

Chinese herbal medicine is incredibly individualized.

If you're going to take herbs, please talk to a board-certified herbalist first.

One formula might be spot on for your cold, but totally off the mark for another person's.Do not go to the health food store and buy a bottle of Chinese herbs because your friend took them once and they helped him/her/them. Go seek out a professional herbalist and get a prescription that's custom tailored to your needs. Or come see me - I'll help.

So, there you go! I hope this little voyeuristic dip into my medicine cabinet is just what you needed to get through the rest of the season a little more healthy.

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*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.

Gua Sha: what it is, what it does, and why it feels awesome

Gua sha is the practice of press-stroking or scraping the surface of the skin to produce intentional redness and petechiae, known as “sha”. It’s also known as scraping, spooning, kerokan, or coining. Gua sha is an ancient practice rooted in Chinese medicine and culture, treasured for its versatility and powerful healing impact. In much of south and east Asia, therapies like this are a common form of folk medicine, often performed among family members for ailments of all kinds. From a Chinese medicine perspective, when things become stuck, pain and dysfunction result. Gua sha moves what is stuck, resolves pain, and improves function. Gua sha has beneficial anti-inflammatory and immune system protective effects, helps prevent and treat acute infectious illness, reduces pain, treats acute and chronic musculoskeletal issues, and supports internal medicine concerns like digestive or respiratory disorders. More gentle gua sha techniques can be performed on the skin of the face to encourage a bright, smooth, and lifted complexion. When done properly, gua sha is very comfortable and safe.

In recent years, gua sha has become popular in the mainstream. Gua sha tools and appropriated techniques have become a hot commodity in the beauty industry. Many chiropractors and physical therapists practice Graston Technique for muscle pain and tension, a system derived from from gua sha techniques. Because gua sha is a therapeutic intervention, it is best to receive gua sha treatment and learn gua sha techinques from a trained Chinese medicine provider.

What can gua sha treat?

Gua sha can be used for a variety of concerns, such as....

• preventing the onset of colds and reducing fever

• asthma, chest congestion, chest tightness

• breaking up scar tissue from injuries or surgeries

• tight muscles and "knots" anywhere in the body

• promoting lymph fluid circulation and detoxification

• plantar fasciitis pain and tension

• supporting digestion and promoting regular bowel movements

• general wellness and preventative care

• when performed with light, non-marking pressure on the skin of the face, it encourages movement and drainage of mucous from the sinuses, moves lymphatic fluid, reduces puffiness, sculpts the tissues, and supports a vibrant, smooth complexion

What does gua sha feel like? Does it hurt?

Gua sha feels like firm, steady, stroking pressure against the skin. During a treatment, the skin is lubricated with oil to ensure a smooth, easy glide. Everyone’s tolerance for gua sha varies. Some people love firm pressure, while other people do best with very light pressure. Light pressure usually feels extremely soothing. When medium to firm pressure is applied, it feels like a deep massage, and can occasionally “hurt so good”, but should never be painful. The intensity of pressure is guided based on what is most appropriate for your symptoms, and what feels best for you. Gua sha performed on the skin of the face and the front and sides of the neck is very gentle to protect the delicate skin and structures of these areas.

What are gua sha tools made of?

Essentially, anything with a smooth edge that you can easily hold on to can be a gua sha tool.

In folk healing traditions, gua sha might be done with a porcelain soup spoon or a coin - it’s called “coining” in some regions for a reason! There are also an abundance of manufactured gua sha tools in a variety of shapes in sizes, made from materials like stone, bone, horn, plastic, or metal. In the clinic, we often use disposable jar lids, porcelain soup spoons, or stone tools.

Is gua sha safe?

Although the red color of “sha” can be surprising the first time you see it, when done appropriately the practice of gua sha is safe and non-invasive, and can be used on patients of all ages. Gua sha may not be appropriate for everyone, however - read on!

What are the contraindications (reasons not to get gua sha)?

• If you are very weak, are dealing with a prolonged disease, or have low blood pressure, you may be able to receive gua sha, but it would be gentle treatment and you should give yourself plenty of time to rest afterward

• If you have a bleeding disorder or taking blood thinners, gua sha treatments may or may not be appropriate, depending on your unique situation

• Pregnant people should not receive gua sha on the trapezius, low back, sacrum, or abdomen

• Gua sha should not be done on areas of severely dry/flaky, infected, broken, sunburned, burned, inflamed skin, acne, or cysts

• Gha sha should not be performed on areas of edema, ascites, or swelling

• Gua sha should not be performed over broken bones, herniated discs, dislocations

• People should not receive gua sha if experiencing severe health conditions such as cardiac failure, renal failure, liver failure

How often do I need gua sha?

That depends entirely on your body and your situation. Acute or short-term symptoms tend to resolve more quickly than long-term symptoms. We have some patients who come every week for treatments involving gua sha, while some patients only get it once a month or once a seasons. Because it has a cumulative effect, for chronic issues we recommend coming weekly for 4-6 treatments including gua sha, acupuncture, and other modalities to get the best results, then re-evaluating.

If you had a recent treatment with marking gua sha, please wait for the sha to completely fade before performing gua sha again on that same area.

Gentle facial gua sha can be performed daily if done properly.

How do I take care of myself after receiving gua sha?

Avoid exposure to the wind, drafts, direct sun, and cold for at least 24 hours, preferably until the sha is gone! Keep the area well covered and warm.

If activity has been reduced due to pain or stiffness, and feels better after gua sha, build up the activity level slowly to prevent re-injury and to rebuilt strength and mobility.

Avoid large quantities of cold, sour, or salty foods and drinks after gua sha treatment. From a Chinese dietary therapy perspective, cold stagnates and congeals the qi, worsening pain! Sour foods contribute to nervousness and increase pain conditions. Salty foods can also worsen pain by increasing swelling and puffiness.

How do I schedule, or learn how to do gua sha myself?

At the clinic, gua sha can be included in acupuncture appointments as appropriate for the patient and their chief concerns. Your provider will help determine if gua sha is right for you during appointment!

To perform gua sha on yourself safely and effectively, it is best to learn from a trained Chinese medicine practitioner. We love educating our patients on how they can do gua sha themselves as part of their own self-care routine! If this is something you’re interested in, ask about it at your next treatment.

We also strongly recommend the gua sha educational tutorials and traditional Chinese facial tools from Dr. Paige Yang, LAc of Yang Face.

Source:
Nielsen, A. (2014). Gua sha: : A Traditional Technique for Modern Practice. London: Elsevier Health Sciences UK.

*The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified healthcare provider. Please consult your healthcare provider with any questions or concerns you may have regarding your condition.