Health Article – The Art of Healthy Eating

What can be done during this flu season to prevent typical symptoms such as runny nose, cough, and/or congestion? 

Thank you all for submitting your Ayurveda related questions to the editorial staff.  On occasion I will respond to queries that have been reviewed by the editorial staff and presented for my feedback.  It is encouraging to discover that members of the Black Scholar Newsletter community are taking an active interest in improving their health and that of their friends and family.  For responses to earlier questions, please see previous editions of the CSULB Black Scholars Newsletter. *The information provided in this series of articles is intended for general knowledge only and does not constitute medical advice. Always consult with a qualified healthcare professional before making any decisions related to your health.  

Let’s face it. Despite the beautiful snow, abundance of holidays, and social gatherings, Wintertime gets a bad rap. People often refer to it as The Dark Days of Winter, Cold Season, Flu Season, etc. as expected, airborne infectious diseases such as Covid, spread more easily during this time of year.  In Ayurveda, the common cold is called pratishyaya. Here, an imbalance of any of the three doshas (a Sanskrit word that refers to components of a person's physical and emotional constitution) can be responsible for infection. Colds occurring primarily due to the influence of vata dosha are indicated by symptoms such as runny nose, headache, sneezing, dry lips, throat and/or cough.  Colds occurring primarily due to the influence of pitta dosha may be identified by fever, yellow nasal discharge, excessive thirst, sore throat and/ or a stuffed nose. Colds primarily influenced by Kapha dosha exhibit cough, solid nasal discharge, swelling around the eyes, and itching throat, nose and/ or palate.  And though many people are infected during this season, winter is actually the best season to improve immunity. It's not a weakening season if you know how to use it to strengthen immunity. 

One reason that winter is a good season for building immunity is that digestion is stronger in cold weather. Just as your home's heating system works harder in cold weather, your inner digestive fire (agni) increases when temperatures decline.  Because digestive power is higher during this time, people feel hungrier, and actually digest food better in winter, providing their bodies with more nourishment. People just think this season is bad for immunity because as appetites increase, they eat more processed, junk, heavy, and hard-to-digest foods, further weakening their digestive capacity and immunity. Commercially processed foods, as well as canned, frozen, and packaged foods are old and difficult to digest. Leftovers, foods grown with chemicals, and foods laced with preservatives, pesticides, and insecticides tax the digestive system and clog the channels of circulation, creating a sluggish, compromised immune system.  It is important to understand that our behavior and daily habits form the basis for the state of our immune system.  Nature is not the enemy. For this reason, it's more important that people eat immunity-boosting foods in winter, and that they follow an ayurvedic daily routine (dinacharya). Overall, to leverage the benefits of an increased appetite in the winter your regimen must prioritize nourishing the mind and body by getting more rest and eating well. 

My Top 10 Natural Remedies for Dealing with a Runny Nose, Cough and/ or Congestion 

1. Saltwater Gargle: Prepare 1 cup of warm water and add about ½ tsp of salt.  Mix thoroughly.  This will help loosen mucus and flush out irritants such as bacteria. For an extra boost add 1/4 tsp of turmeric powder. This herb can help reduce swelling in the throat.  

2. Oil Pulling: Oil pulling with organic sesame or coconut oil to promote oral health. This Ayurvedic technique is believed to prevent the spread of bacteria and viruses.  Excess bacteria get trapped in the oil and are expelled from the mouth.  Swish repeatedly for 5 to 10 minutes before spitting it out.  Do not spit it into the sink since the oil can clog your plumbing. Also rinse your mouth immediately afterwards.  

3. Ginger Lozenges: This remedy helps soothe throat pain. Extremely simple to make and tasty. Wash, peel, and cut the ginger into thin slices. Add Himalayan Pink salt and a squeeze of lime juice. Chew about 5 slices throughout the day.  These lozenges also increase agni and may be eaten as an appetizer to fire up the appetite. 

4. Honey in Warm Water: Sip on this beverage to get relief from reoccurring coughs. Mix 2 tablespoons of honey with 1 teaspoon of lime juice. Add warm water and mix well.  

5. Tulsi Kadha: This is one of the best Ayurvedic remedies to clear mucus and congestion. Boil about 3 cups water along with a few tulsi leaves to make tulsi kadha. Then add four peppercorns, a teaspoon of grated ginger, and a dash of salt. Bring to mix to a boil. Serve it hot with a squeeze of lemon.  

6. Turmeric Milk: Also known as “Golden Milk,” This turmeric concoction helps release phlegm from the body. Also, because of its antibacterial and antiviral properties, it can help fight infections. In a tall mug of warm milk (or milk alternative), add about 1/4 tsp of turmeric powder. (Pepper powder is optional). If you would like some sweetener for this remedy, use palm sugar instead of cane sugar. Palm sugar also helps relieve a sore throat. 

7. Guduchi: Also known as Giloy, this herbal supplement is often given the status of nectar by Ayurvedic practitioners. It is an immunomodulator and is effective in fighting fever and infections. Guduchi can also boost immunity, thus preventing other diseases. Guduchi can be taken as tea or supplemented in capsule form.  Follow the directions on the package or as instructed by your practioner. 

8. Stay Hydrated.  Warm fluids help maintain the digestive fire (Agni) and support overall immunity. Mineral water adds electrolytes and strengthens the body’s reserve of nutrients. Drink warm water and herbal teas throughout the day to stay hydrated. 

9. Regular Exercise.  Engage in regular physical activity to enhance circulation, improve digestion, and support overall well-being. This can be as simple as just walking around your house for a few minutes throughout the day or restorative yoga.  Whatever you do, just keep moving.  Overall, be sure to choose activities that align with your constitution and the current season.  

10. Get Sufficient Rest and Sleep.  Ensure you get sufficient rest and quality sleep as a well-rested body is better equipped to fight off infections. See remedy #4 and add 1/8 tsp of Nutmeg and Cardamom.  Take this drink no less than ½ hour before bed. 

These simple ayurvedic remedies, with the exception of supplements, can be taken 3-4 times per day and contain all natural ingredients. Always consult with a qualified healthcare professional before making any decisions related to your health.