February
News & Events
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continued support.
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Article- “BE
PREPARED” to prevent Colds/Flu, Part 3
So you are
regularly practicing yoga and eating a wide variety of foods to help your
bodies’ immune system prevent and fight off colds/ flu. Even though it is
best to get our nutrients from foods, supplements can help us fill in
nutritional gaps. These gaps can interfere with the proper functioning of
your immune system. Vitamin, mineral and herbal supplements when taken
properly can prevent colds/flu and lessen the duration and severity of the
symptoms.
First there are
some foods that should be avoided and some foods that should be included in
your meals when you feel a cold coming on or are suffering from the effects.
Avoid heavy meats, cheeses, dairy products and milk products (milk triggers
the release of histamine which causes congestion). Limit sweets and alcohol
(alcohol depletes Vitamin C and causes the liver to work even harder to
eliminate toxins when we are sick). Foods that are beneficial include HOT
foods such as soups and teas. Vegetable soups are the best and herbal teas
with added lemon, honey (honey moisturizes the throat) or ginger are
essential. Mushrooms are another excellent immune booster. Onions can help
loosen phlegm and mucus.
Vitamins that
should be added include C (even though recent studies have disproved C’s
ability to prevent colds, some studies have shown it can shorten the duration
of symptoms), A (A is great stimulator to the respiratory system) and Zinc.
Also B-5 and pantothenic acid are natural antihistamines and should be
included.
Herbs and spices
such as Elderberry (only cooked black or blue), North American ginseng, Andrographis (Kan Jang), Astragalus, Honeysuckle, Cat’s Claw
and Forsythia can fight infection, boost immune cell activity, and lessen the
duration of colds/flu. Most of these are available in capsules or tinctures
at many health food and vitamin stores (check the LiveStrong link below for
uses). Spices such as ginger, black pepper and basil have therapeutic
properties that prevent and treat the respiratory symptoms of colds. Add them
to teas, soups or steamed vegetables. Cinnamon can be boiled in
water with a pinch of pepper and honey to reduce sore throat. Check the Spice Recipe link below for more.
Staying healthy
this winter means committing yourself to eating smarter, exercising regularly
and supplementing nutritional needs.
Sarvangasana or Shoulder Stand
– This pose strengthens and tones the abdominal
muscles, shoulders and neck. Strengthens and tones the thyroid gland and aids
in development of flexibility and strength of the abdominals and shoulders.
Circulation of oxygen and blood is increased. Therapeutic for constipation,
indigestion, asthma, headaches, congestion and sore throat. Also decreases
swelling and relieves pressure of the legs and feet. Avoid this pose
if you have any neck injuries unless under careful supervision. Avoid this
pose entirely if you have thyroid disease, high blood pressure, glaucoma or
detached retina. If a beginner see the pose directory on my website for
Halasana or Plow pose before attempting Sarvangasana.
Begin in Halasana
or Plow Pose (arms at shoulder width, elbows grounding with hands supporting
back). Bring the toes to the floor over the head and tuck them under.
Lengthen through the heels, press down into the elbows, tuck the belly and
ribs and extend the heels up toward the ceiling. Adjust the hands up the back
if needed to lift the chest toward chin- resist with the chin by pressing
back of head into floor and slightly lifting chin and keep extending the legs
up through the heels and tuck the tailbone. The shoulders should be moved
together onto the back yet still grounding (so keep them relaxed and sinking
into the earth without moving them down the back). If the neck becomes
fatigued press the back of the head deeper into the earth. If the front of
the neck becomes restricted sink the breastbone into the earth and/or
slightly lift the chin (try not to create tension in the neck or shoulders).
Keep the gaze straight up without turning the head from side to side.
Variations of the
arms and legs will be added to the pose directory on our website at afterthemasters.org
AfterTheMasters.org
Spice
Recipe
LiveStrong
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