Hello, friend. Imagine a moment where you feel vibrant and strong, capable of weathering the wildest storms. Can you hold onto that feeling? Yes? That's the golden space we should all aspire to live in, especially during flu season. It may seem out of reach in the midst of life’s whirlwinds, but it's more approachable than you'd think. Flu season creates its own challenges, but it equally presents an opportunity. It's the perfect time to reflect upon our wellness habits; nurture what serves us and gently let go of what doesn't. Our bodies are our temples, and these temples need to be cared for year-round. But during flu season, we need to be extra attentive. Let's consider this an open invitation to take a holistic approach towards wellness. What does this mean, you might ask?
The holistic perspective recognizes that we aren't mere vessels carrying around a string of diseases, waiting to take hold. Rather, we are complex and beautiful networks of physical, emotional, and mental systems that all play unique roles in our health. When you choose to view your family's health holistically, you're choosing to look beyond a single symptom or ailment, acknowledging that our bodies, minds, and spirits all contribute to our overall health.
So, what holistic practices can we do to stay healthy during cold and flu season? Here are the top 5 tips that will contribute to your overall health not just right now but year round.
Tip 1: Harness the Power of a Well-Balanced Diet
Consider your body as a piece of art. This masterpiece thrives on the right materials, the right colors, and the right strokes. Similarly, our bodies thrive on a nutritious, well-balanced diet. Food is our life force, and the right kind of food can be a powerful ally during the flu season. *1 Does the task of shifting to a nutritious diet for your entire family seem overwhelming? It doesn't have to be. Begin with small alterations. What foods should we include in our diets to boost our immunity and improve our quality of life?
Citrus fruits - Packed with Vitamin C, these fruits can strengthen your immune system and fight off infections.
Broccoli - A powerhouse of vitamins and minerals, broccoli can boost your health while adding a refreshing crunch to your meals!
Garlic - More than just a flavor enhancer, garlic is known to boost the function of the immune system.
Spinach - Rich in Vitamin C and other vital antioxidants, spinach can help ward off infections.
Almonds - Packed with Vitamin E, a key to maintaining a healthy immune system, almonds make for perfect snacks.
Chia Seeds - Chia seeds are rich in fiber, omega-3 fatty acids, and protein. These nutrients can boost your health while adding a refreshing crunch to your meals!
Blueberries -An excellent source of Vitamin C and antioxidants, which help keep your immune system strong.
Pumpkin Seeds - These seeds are full of magnesium and zinc, two essential components for the proper functioning of the body’s immune system.
To incorporate these immunity-boosting foods, you might whip up a citrusy salad for lunch, or toss some garlic and broccoli into a wholesome stir-fry for dinner. How about a handful of almonds at snack time? And, believe me, no one can resist the appeal of spinach when it’s tucked into a smoothie with some of your family's favorite fruits.
Incorporate these foods into your meals and let your plates mirror the rainbow. Before you know it, your immune system, now fueled by the best, will be equipped to ward off the flu and keep your family in top form. Your body is loved and nourished. Now, that's power. Don't you think?
Tip 2: Exercise is a Priority- Find Time to Dance
You are a magnificent force, always in motion, always growing. But sometimes life gets a bit too busy, and our bodies and minds neglect the nourishment from graceful movement. Just as each vibrant brushstroke adds to your masterpiece, every step, stretch, and bend enhances our immunity and overall well-being. *2 You, my friend, deserve to feel your heart sing as it pumps life throughout your body. And exercise can be a joyful melody setting the rhythm for your day. Not only does it create a harmony of endorphins - those lovely "feel-good" chemicals - but it also strengthens our immune systems, granting us the resilience to triumph over flu season. But worry not, sweet sister, exercise can also be a blissful bridge, connecting you to your precious family. Consider these family-friendly activities that weave physical wellness with love and bonding:
Nature walks or hikes: Breathe in the crisp air as you wander hand in hand through the nurturing embrace of Mother Earth.
Dance parties: From toddlers to teens, let the music be your guide as you sway, spin, and laugh together.
Bike rides: Feel the wind on your face and the thrill of adventure as you pedal the path to health and happiness with your loved ones.
Yoga sessions: Channel your inner peaceful warrior as you stretch and flow with your mini yogis at your side.
Check out this website for great options for kids' health: https://healthpoweredkids.org/lessons/
Tip 3: Treasure Your Dreams - Encourage Restful Sleep
Close your eyes and imagine a gentle cocoon of rest wrapping you in warmth and serenity. Sounds heavenly, doesn't it? Sleep is our bodies' natural rejuvenator, gifting us with the strength to take on the world. A well-rested spirit can overcome mountains, even the tallest peaks of flu season.
Let's dive deep into the lullaby of rest. When we sleep, our bodies embark on a journey of healing, repairing all that has been worn. During this time, our immune systems grow stronger, empowered by nighttime voyages. Giving yourself and your family the rest they truly deserve is a revolutionary act of love. How can you create a safe haven where dreams flourish? Consider these tips for crafting a serene sleep environment:
Cool temperatures: Like a gentle breeze, a cooler temperature (around 65°F or 18°C) can sway you into a peaceful slumber.
Cozy bedding: Wrap yourself in tender hugs of soft sheets and comforting blankets, swaddling you into a dreamy sleep.
Soothing ritual: Slip into a pre-sleep routine filled with calming activities like reading, gentle stretches, or prayerful thoughts.
Consistency is key: Our bodies respond to the rhythms of our lives. Allowing your family to establish a regular bedtime experience sets the stage for a restorative rest.
Diffuse essential oils: Add a touch of aromatherapy to your bedroom with soothing essential oils like lavender or chamomile. Aromatherapy is known to help calm and soothe the mind, which can be just what you need before bedtime. Here is my favorite blend to diffuse at night.
For more tips, visit Sleep Foundation's Sleep Hygiene Tips.
Tip 4: Stay Hydrated During Flu Season
Picture yourself as the hero in your own painting, basking in the glory of a radiant
waterfall. Can you feel the spray on your cheeks, hear the tranquil melody of it cascading down, and see the dance of light upon the water's surface? This refreshing image is more profound than we realize. Water not only gives life to the world, it breathes life into us as well, playing a paramount role in our journey towards optimal health.
Water, the foundation of life, is much like the tender brush strokes that blend our colors, carefully chiseling our masterpiece. It flushes away toxins, kick-starts our metabolism, promotes proper digestion, and helps our bodies absorb nutrients more efficiently. But, as the river carves the mountain, the water's significance goes even deeper. It enhances our immunity making us more resilient, especially during the flu season. A well-hydrated body acts much like a fortress, standing strong and bold against the invasion of flu viruses. *3
Does this goal seem like climbing Everest to your little ones? Fear not! Encouraging the smaller members of your tribe to keep their bodies hydrated can be as fun as a Sunday picnic.
Trade in ordinary cups for ones featuring their favorite characters or add a twist of natural flavor to their water with slices of fresh fruits.
Even better, create a family hydration challenge to make drinking water more fun and interactive. Watching parents and older siblings take part in something as healthy as this can motivate the little ones to do the same.
Tip 5: Utilize Natural Remedies and Supplements
Just as an artist uses various tools and materials to complete a masterpiece, consider adding natural remedies and supplements to your health regime. Nature is overflowing with wonderful gifts and potent allies in our journey towards holistic wellness.
In our chaotic modern lives, we tend to underestimate the power of the natural world, reaching out for over-the-counter medications at the slightest hint of an ailment. But let's remind ourselves, my friends, to honor the age-old wisdom of our ancestors who believed in the healing potential of nature.
Natural remedies and supplements bolster your health, fortify your immunity, and enable your body to respond more efficiently to the onslaught of illnesses. There's a garden of options out there, but I will share a few vital options that are safe, effective, and favored by holistic health practitioners.
Vitamin C: Known to heavily boost the immune system, Vitamin C enhances our body's disease-fighting potential. *4
Zinc: This mineral plays a crucial role in healing wounds and supporting immune functions. *5
Echinacea: A revered herb, boasting immunity-boosting properties that can aid in preventing and easing the symptoms of the flu. *6
Turmeric: With its strong anti-inflammatory properties, turmeric can help combat infections. *7
Elderberry: Traditionally used for immunity support, elderberry supplements are a powerhouse during flu season. *8
OnGuard: An essential oil blend that supports healthy immune function. Its inviting aroma is warm and comforting. *9
Stronger: Another beautiful essential oil blend. Its restorative and protective benefits make it an excellent choice for children during the winter months. *9
Magnesium: This mineral is essential for over 300 biochemical reactions in our body, including regulating our immune response.
Given the diverse array of options, it is always advisable to choose supplements and natural remedies that are age-appropriate. Be sure to consult with your healthcare provider or nutritionist to tailor the right holistic regimen for you and your family.
My friends, we've embarked on a wonderful journey today, exploring the corridors of holistic wellness, and discovering delightful ways to safeguard our bodies during flu season. Remember, every little act of love and care you show towards your body acts as a brilliant brushstroke on your health's masterpiece.
In the chaos of flu season, let's not lose sight of the innate wisdom and healing potential that resides in each one of us. Nourish well, move with joy, find sanctuary in sleep, hydrate liberally, and lean on the strength of nature's gift of remedies and supplements.
Allow the season to be a gentle reminder to practice a little extra care, concede to a little extra love, and contribute to a holistic picture of health and wellness for you and your loved ones.
It's my sincere hope that these tips arouse a sense of empowerment, painting a vibrant portrait of healing, strength, and positivity. No mountain is too high when it comes to our health, and similarly, no flu season is too formidable, with the right tools in our hands.
So here's to a flu-free, joy-filled season! Let's continue to color our world with health, happiness, and a hefty splash of holistic living!
If you found this article helpful or if it has inspired you to make a change, don’t hesitate to share it with someone you love. We all deserve to experience the dance of holistic living.
Also, I'd love to hear how you plan to put these tips into practice, or how they've helped you! Share your experiences and your wellness journey. Leave a comment below.
References:
"Diet and immune function" - Calder, Philip C., Elizabeth A. Miles. Nutrients, 2019, Link
"Exercise and the Regulation of Immune Functions"- Nieman, David C., and Laurel M. Wentz. Progress in molecular biology and translational science, 2015, Link
"Water, Hydration and Health" - Popkin, Barry M., Kristen E D'Anci, and Irwin H Rosenberg. Nutrition reviews, 2010, Link
"Vitamin C and Immune Function" - Carr, Anitra C., and Silvia Maggini. Nutrients, 2017, Link
"Role of Zinc in Immune System and Anti-Cancer Defense Mechanisms" - Zalewska, Magdalena, and Urszula Sikora. Nutrients, 2019, Link
"Echinacea purpurea: Pharmacology, phytochemistry and analysis methods" - Manayi, Azadeh, Mohammad Vazirian, and Soodabeh Saeidnia. Pharmacognosy Reviews, 2015, Link
"Potential Therapeutic Effects of Curcumin, the Anti-inflammatory Agent, Against Neurodegenerative, Cardiovascular, Pulmonary, Metabolic, Autoimmune and Neoplastic Diseases" - Gupta, Subash C., Sridevi Patchva, and Bharat B. Aggarwal. The international journal of biochemistry & cell biology, 2009, Link
"Elderberry Supplementation reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial" - Tiralongo, Evelin, Shirley S. Wee, and Rodney A. Lea. Nutrients, 2016, Link
"Essential oils used in aromatherapy: A systemic review" - Babar Ali, Naser Ali Al-Wabel, Saiba Shams, Aftab Ahamad, Shah Alam Khan, Firoz Anwar. Asian Pacific Journal of Tropical Biomedicine, 2015, Link
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