8 Easy Steps to Shorten the Duration of the Cold and Flu

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Amie Ball
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1 8 Easy Steps to Shorten the Duration of the Cold and Flu

2 INTRODUCTION In the U.S., most colds and flus happen during the fall and winter. Beginning in late August or early September, the rate increases slowly for a few weeks and remains high until March or April, when it decreases. There s no cure for the cold or flu, but the steps and herbal supplements mentioned in this guide will help you treat symptoms, take the edge off, and clear up the viruses pretty quickly - within 3 to 5 days in most cases. They will also help prevent complications like bronchitis, pneumonia or that lingering cough that most people get for 2 or 3 weeks after. 2 2

STEP #1 Drink plenty of fluids. This will help break up congestion, make your throat moist, and keep you from getting dehydrated. Need ideas for something to drink?

3 STEP #1 Drink plenty of fluids. This will help break up congestion, make your throat moist, and keep you from getting dehydrated. Need ideas for something to drink? Try water, coconut water, non-dairy chai tea, herbal teas, or fresh ginger root lemonade (see recipe on page 9). Preferably drink hot liquids, as they relieve congestion and soothe the inflamed lining of the nose and throat. Chicken soup might help too. 3

RECIPE CHICKEN SOUP Chicken soup is an great tonic to eat during a cold or flu. It contains thyme, garlic and cayenne, all antimicrobial herbs and the spices.

4 RECIPE CHICKEN SOUP Chicken soup is an great tonic to eat during a cold or flu. It contains thyme, garlic and cayenne, all antimicrobial herbs and the spices. It is also a rich source of antioxidants and nutrients that support digestion and immunity and combat inflammation. Ingredients 8 cups vegetable stock or water 1 tablespoon olive oil 1 onion, diced 4-8 cloves garlic, minced 1 cup sliced carrots 1 slice astragalus root 1 cup shiitake mushrooms, sliced 1 cup chopped celery 1 tablespoon of dried thyme ¼ to ½ teaspoon of cayenne pepper 2 bay leaves Directions 1. Bring the vegetable broth to a boil in a large pot. 2. Meanwhile, heat the olive oil in a skillet and add the onion, garlic and vegetables. Sauté over low heat until soft and aromatic. 3. Add contents of skillet to broth along with astragalus root, shiitake mushrooms and herbs. 4. Simmer, covered, 1 hour. 5. Remove astragalus before serving. 4

5 STEP #2 Stay Warm and Rested. It's important to get rest when you first come down with a cold or flu. It helps your body direct its energy to fighting off the infection. 5

STEP #3 Loosen up your stuffy nose by breathing in steam with antimicrobial essential oils, such as eucalyptus, oregano, juniper, lavender, camphor, and thyme.

Breathe slowly through your nose, but be careful to not burn yourself. This also helps with sinus infections.

6 STEP #3 Loosen up your stuffy nose by breathing in steam with antimicrobial essential oils, such as eucalyptus, oregano, juniper, lavender, camphor, and thyme. Hold your head over a pot of boiling water, add about 5 drops of the essential oil of your choice (or a combination of antimicrobial essential oils). Breathe slowly through your nose, but be careful to not burn yourself. This also helps with sinus infections. Instructions for steam inhalation: Pour hot water into a bowl and add 3 to 5 drops of the essential oil that you have selected. Place your head about 12 inches (30 cm) above the bowl and cover it with a towel in such a way that the sides are totally closed, so that you form a tent over the bowl. 6

7 STEP #4 You can also get relief with a humidifier or an essential oil diffuser in your bedroom (use 10 drops of essential oil). Also you can try to take in moisture from a hot shower with the door closed. Another option is to use a saline spray and rinse with salt water at least 3 times a day. You may add one drop (only one) of eucalyptus or juniper essential oil to your salt water rinse. 7

STEP #5 Use a salve made with antimicrobial essential oils. They are readably available at health food stores and online or make your own. Try a small dab under your nose.

8 STEP #5 Use a salve made with antimicrobial essential oils. They are readably available at health food stores and online or make your own. Try a small dab under your nose. It opens up breathing passages. Menthol, eucalyptus, and camphor all have mild numbing ingredients that may help relieve the pain of a nose rubbed raw. HERBAL VAPOR RUB RECIPE Ingredients 1/2 cup of a carrier oil of your choice (e.g., olive oil, coconut oil) 2 tablespoons of beeswax pastilles 20 drops of eucalyptus essential oil 15 drops of camphor essential oil 10 drops of juniper essential oil 10 drops of tea tree oil 5 drops of clove Directions Melt beeswax with oil of choice in a double boiler until just melted. Add the essential oils (use half the amount for a children under 12 version). Stir until well mixed and pour into a container with a lid. Let it cold down. To help reduce coughing and congestion gently massage onto chest, neck and back. Optional: Massage onto bottom of feet, then cover with cozy socks. 8

Ginger helps bring down inflammation, clears congestion, soothes a sore throat, and supports the immune system.

9 STEP #6 Take herbal immune support and an antimicrobial supplements at the first sign of a cold (3 to 6 times a day). These herbs include echinacea, astragalus, mushrooms, garlic, thyme, lomatium, oregano, Oregon grape root, amongst others. Ginger helps bring down inflammation, clears congestion, soothes a sore throat, and supports the immune system. Drink 2-3 cups of fresh ginger tea daily (see recipe on the next page). For coughs and lung infections, take a natural cough syrup or tincture that contains herbs such as elecampane, coltsfoot, osha, wild cherry bark, yerba santa, eucalyptus, thyme, mullein and lobelia. 9

RECIPE GINGER TEA AND LEMONAID Ginger herb is an anti-viral and anti-bacterial only if you are using the fresh root (or an alcohol tincture made of the fresh root).

Ginger is also anti-inflammatory, warming and a decongestant. For all these reasons it makes an excellent tonic for cold and flu symptoms.

10 RECIPE GINGER TEA AND LEMONAID Ginger herb is an anti-viral and anti-bacterial only if you are using the fresh root (or an alcohol tincture made of the fresh root). It is highly effective in reducing the ability of bacteria to force antibacterials out of their cells. Consequently it increases the potency of antimicrobials. Ginger is also anti-inflammatory, warming and a decongestant. For all these reasons it makes an excellent tonic for cold and flu symptoms. FRESH GINGER JUICE TEA Juice one or more pieces of ginger, in total about the size of a carrot. Save the left over plant matter to make an infusion (recipe below). Combine about ¼ cup of ginger juice with 12 oz of hot water, 1 tablespoon of honey, the juice of ¼ of a lemon or lime (squeeze the juice into the cup and then drop the rind), and 1/8 of a teaspoon of cayenne (less if you are unable to tolerate the heat). Drink 4 to 6 cups a day. If you do not own a juicer, use the infusion method below. Or buy organic fresh-squeezed ginger juice (not from concentrate). Make sure it has not been diluted with water or other juices. I have found the Ginger People brand to be effective. GINGER INFUSION Method 1: Add the left over plant matter from juicing ginger to 1 or 2 cups of water (depending on how much you have left). Allow it to steep for 4 to 8 hours, covered. Strain, and use the infused liquid to make the tea mentioned above. Method 2: Grate or chop a ginger root about the size of your thumb as finely a you can. Steep in 8 to 12 oz of hot water for 2 to 3 hours, covered in order to preserve the essential oils. Drink 4 to 6 cups daily until symptoms subside. 10

STEP #7 Increase Vitamins C & D. Vitamin C supports the immune system and helps fight colds. About 500-1000 milligrams every four hours is recommended during a cold or flu.

11 STEP #7 Increase Vitamins C & D. Vitamin C supports the immune system and helps fight colds. About milligrams every four hours is recommended during a cold or flu. Fruits and vegetables high in Vitamin C include oranges, kiwis, bell peppers, guavas, strawberries, dark leafy greens, papaya, broccoli and brussel sprouts. Having enough Vitamin D reduces your risk of catching a cold to begin with. Sunlight, mushrooms and fish are great sources of Vitamin D. 11

12 STEP #8 Foods to avoid during a cold or flu: starchy foods, salty foods and fatty meats. These include pork, fish, French fries, processed meat, preserved foods, white pasta and other refined grains. Dairy products thicken existing mucus. 12

See a doctor if you develop a secondary infection and the symptoms do not start to ease within a few days, or if you suspect that a complication is developing.

13 CONCLUSION Most upper respiratory infections do not cause complications. However, viruses and bacteria thrive in mucus, so some people may develop what is called a secondary infection of the lung tissue (pneumonia), ears or sinuses. See a doctor if you develop a secondary infection and the symptoms do not start to ease within a few days, or if you suspect that a complication is developing. An upper respiratory infection may trigger coughing, wheezing and shortness of breath in people with asthma or other chronic respiratory illnesses. See a doctor if you have any of these conditions (children and the elderly should be under the supervision of a medical doctor). 13

ABOUT THE AUTHOR Toni Camacho, PhD, HHP, RH (AHG) Holistic Health Practitioner/Registered Herbalist Toni is a Best-selling author, Holistic Health Practitioner (HHP) and

In private practice as an HHP for over 13 years, she has been influenced by a variety of clinical modalities and orientations, and by the diverse life experiences of her

In her work, she integrates the principles of Eastern and Western nutrition, herbololgy, energy medicine, energy psychology, Buddhist mindfulness and personal counseling to

Toni is the author of the forthcoming book Multidimensional Health - A 12-Week Program for Treatment and Prevention of Autoimmune Disorders and Chronic Illnesses.

14 ABOUT THE AUTHOR Toni Camacho, PhD, HHP, RH (AHG) Holistic Health Practitioner/Registered Herbalist Toni is a Best-selling author, Holistic Health Practitioner (HHP) and Registered Herbalist (RH) in San Diego, California. She holds a Ph.D. in Psychology, an Herbalist Certificate and is a certified Canfield trainer on the Success Principles. In private practice as an HHP for over 13 years, she has been influenced by a variety of clinical modalities and orientations, and by the diverse life experiences of her clients. Toni s approach to healing is multi-dimensional. In her work, she integrates the principles of Eastern and Western nutrition, herbololgy, energy medicine, energy psychology, Buddhist mindfulness and personal counseling to assist others in working through their physical or emotional blocks to improve their quality of life., attain optimal health, and achieve their goals and dreams. Toni is the author of the forthcoming book Multidimensional Health - A 12-Week Program for Treatment and Prevention of Autoimmune Disorders and Chronic Illnesses. And she also co-author the book Success Breakthroughs with Jack Canfield Bestselling author, Co-Award-winning speaker and an internationally recognized leader in personal development and peak performance. In addition to her private practice, Toni founded Moongazing Herbal Apothecary in 2013, with the vision of making accessible organic herbal health and skin care products, which can be used as alternatives to the toxic medications and skin care products that exist today. Moongazing s goal is to create the finest products free of synthetic materials from ethically-grown and harvested ingredients, as well as to improve the overall lifestyles of its clients by education and example.

Roxanne King. Integrative Nutrition Health Coach The Holistic Mama

Roxanne King. Integrative Nutrition Health Coach The Holistic Mama 1 Natural Remedy Recipes This is a collection of my favorite natural remedy recipes. I use all of these recipes with my family on a regular basis. They are all very simple and easy to make even if you