bone broth

4 Natural Ways to Boost your Immune System This Winter

You hear the ads about the “flu season” and various over the counter remedies for runny noses, coughs and fevers.  But how can you boost your immunity so you don’t get sick in the first place?  I treat sick people all the time but it is very rare for me to come down with something (knock on wood).  These are the things I use to stay healthy in my Decatur, GA acupuncture clinic.  

1. Take Probiotics.  Eighty percent of our immune system is in our gut.  Healthy gut flora contributes to a healthy innate immune system.  This is especially important if you have taken antibiotics – it can take years to restore a high level of gut flora diversity after even one round of antibiotics.  You can take a good quality probiotic or get them from fermented or cultured foods like kombucha, raw apple cider vinegar, sour pickles, sauerkraut, kimchi, kefir, and yogurt.

2. Wear a scarf.  Yup, Mom was right! From an acupuncture perspective it is all about wind.  In Chinese medicine, wind is the cause of 10,000 diseases.  When our immune system is compromised due to stress, poor diet or lack of sleep we are more vulnerable and wind finds a way in through vulnerable spots like the back of the neck, which is known as the “Wind gate” in Chinese medicine.  Think about how you feel when you first start to come down with a cold…stiff neck, watery eyes, headache…all symptoms treated by the Wind gate points.  While you are at it wear some warm socks too. 

3.  Eat seasonal whole food nutrition.  We live in a time and place where we can eat out of season produce all year long.  But nature is smart.  Foods that grow in the warm months, like tomatoes and cucumbers, are cooling to the body.  Foods that grow in the winter are warming and build our immune system.  So skip those anemic tomatoes and focus on eating root vegetables.  While you are at it include some bone broth.  Bone broth has major immune building properties and has been used for centuries to stay healthy and recover quickly.  I drink a cup a day and use it in soups and stews as well. Read more about the benefits of bone broth here.

4. Get regular acupuncture.  Acupuncture is best used preventatively. Research shows that acupuncture assists the body by stimulating the immune system. It increases white blood cells, which help fight bacteria, infections and viruses. If you are starting to feel a little “off” like you are coming down with something try to get in ASAP for a treatment.  It will likely knock it right out saving you from days curled up on the couch with a tissue box. 

A bonus tip: for my patients at Dogwood Healing Arts that spend a lot of time around germ factories, a.k.a children, I recommend they take a high quality Echinacea combines the roots of Echinacea angustifolia and Echinacea purpurea.  I carry one from Mediherb.  It is a great immune system booster. 

Top 5 Reasons to Make Bone Broth!

Bone broth has been a staple in many cultures for eons.  In Chinese Medicine bone broth is used to improve energy, fertility, metabolism, the nervous system and support the adrenals.  Bone marrow specifically is considered a brain tonic, meaning that it improves the functioning of our brains. 

My top 5 reasons for making and drinking bone broth are….drum roll please!

1.  It’s great for your bones.  As the bones are cooked they release calcium, phosphorus, magnesium and other trace minerals into the broth.   These minerals are what we need to build new bone cells.  If you have a broken bone or have osteoporosis bone broth should be part of your daily routine.

2.  It repairs joints.  Gelatin and chondroitin sulfate are the building blocks of joints, tendons and ligaments.  These are readily available in bone broth, especially when you use bones that have a good amount of joint tissue on them.  Sure you can buy expensive osteoarthritis supplements but why not save some cash and get the additional benefits from making your own bone broth!

3. It heals the digestive tract.  Bone broth is a great natural source of collagen.  Collagen protects and soothes the lining of the digestive tract making it an important component in healing conditions like leaky gut, IBS, colitis, etc.  Gelatin in bone broth also promotes probiotic growth. 

4. Maintains healthy skin.  Collagen helps to form elastin and other compounds that are essential for the tone and texture of our skin.  As we age our collagen-elastin matrix breaks down resulting in fine lines and wrinkles as well as a loss of tone and firmness.  Bone broth can strengthen are sin, hair and nails!

5.  Builds a stronger immune system.  The bone marrow in bone broth help our bodies build new white cells which are responsible for our immune system and handling infections.  Additionally, since much of our immune system comes from our gut having good gut health leads to a strong immune system. 

Bone broth seems to be having a modern day resurgence.  I hear that folks in New York City stand in line to purchase cups of bone broth just like they do for coffee.  The good news is that if you don’t live in New York City you can make it at home!  Sweet Beet and Green Bean is a blog by an acupuncturist in Los Angeles.  I just love her blog and she has a great write up on how to make your own bone broth.  Why recreate the wheel when she has done it so beautifully?  Check it out here.

One super important note for making your own bone broth: you MUST use bone from animals that had no antibiotics, growth hormones or GMO feed.  Animals should be pasture raised and not be grain fed, especially cows which should graze on grass. You can read more about this at the link above.

Once you get in the routine bone broth is super easy to make.  I freeze the extra in mason jars so I always have some on hand.  Warm up a cup in the morning and start your day off right!