Self-Care for the Change of Seasons

As the change in season to autumn is upon us, many of us will experience a change in health as well. This time of the year, as with all seasonal changes, we are more prone to develop various symptoms, including those of "colds" and "flu"-- fatigue, nasal drips and obstruction, sneezing, coughing, sore throats, earaches, headache, sinusitis, bronchitis, etc. These symptoms are commonly attributed to "ragweed" and other environmental inhalants and to infection (i.e. viruses, bacteria) and are usually treated with a variety medications such as antibiotics and antihistamines. While these are true causes of our ills in some cases, there are other possible causes that are not considered, may not respond to those medications and, therefore, are not properly addressed and treated.

In holistic medicine, regardless of the culture or type of modality used to evaluate such symptoms, a key foundational principle in all such methods (Chinese medicine, Ayurveda, Native American, etc.) is the dependence of our health on our close relationship to our environment and its natural features and changes. We evolved in relationship to our planet and its conditions over millions of years, and our health is intimately, immutably tied to our environment. We are considered "microcosms" of the macrocosm of the planet and the universe it sits in. In fact, we possess "health" as a natural state in part as a relationship to that environment. When the environment changes (i.e. seasonal and weather changes, related availability to various foods or variable presence of certain factors such as microbes, pollen, etc.), we also need to "change", that is to say, "adapt", as part of that relationship. We are endowed by our maker with bodies that possess physiologic systems (i.e immune and hormonal) geared for such changes or adaptations, and we do so every minute of every day of every season, a fact we often take for granted or which slips from our awareness in our busy lives. Nevertheless, thanks to our miraculous bodies, we interact and adapt to changing conditions and do so successfully most of the time throughout our entire lives.

Our vital need to continually adapt and our active participation in this relationship requires our awareness in the form of self-care and includes such processes as regulating our exposures to weather and climate changes (bundling up in cold weather, keeping cool in the summer), changing our diets accordingly (lighter foods in summer, heavier in winter), resting and sleeping properly, exercising and doing physical work, addressing our emotions and stresses, playing and enjoying our world, and a host of other activities. These commonplace human activities closely align with mother nature's changes, a reflection of that close relationship with her. It is when we fall out of "synch" with these natural cycles that we risk falling ill. This is especially true now in this season where we move from the hot, humid, windless conditions of summer to one of coolness, dryness and windiness, the characteristics of autumn.

Interestingly, we have all developed or been taught various methods to treat ourselves when we fall ill in such settings, including chicken soup, drinking extra liquids, resting more (yeah, right!), lightening our schedules (ha!), home remedies our grandparents or parents may have taught us, etc. Many of them are "common sense", and we do them automatically, if we remember, as part of our awareness in relationship to our our environment.

Here are some reminders and other helpful tips on how we can better adapt and stay healthy:

  • Weather and environmental "climates": Many cultures, such as Oriental, Middle Eastern, etc., have shown us that wind, temperature and moisture changes are major factors in getting sick: the Chinese classics abound with reference to protecting from and treating wind, heat or damp exposures, for example, with herbs and acupuncture; In desert areas, like in North Africa and the Middle East, neck and head coverings serve both religious and practical use. In our modern world, natural wind conditions also operate, but moving between our artificial environments with their various heating methods and air conditioning in office, home or vehicle, can expose us to changes that can weaken our resistence. In autumn, coolness and wind arise that can affect us, especially if undergoing other stresses such as the return to school, changing work schedules and load, etc. So, cover up!
  • Rest, Sleep and Activity Levels: Balancing these factors is vital to maintaining good health. We are all busy creatures, managing multiple, complex, demanding activities throughout the year, such as family care, home schooling, transporting teens and children, community activities, just to name a few (whew!). Every spouse and parent knows the constant demands of family and community living, the foundation of our joyous relationships that support our lives. In all this, times for appropriate rest (ha!) and adequate amount and good quality sleep is easily compromised. Studies have shown rest and sleep is vital to a proper functioning immune system, the core of our "defensive" and "adaptive" responses. People may suffer from mild insomnia that compromise sleep amount or quality. These may be self-treated with homeopathic remedies for sleep such as Chamomile, Coffee, others, melatonin, the sleep hormone, herbals such as valerian, passionflower, chamomile, kava-kava, etc., relaxation techniques. Sleep problems (more severe insomnia or sleep apnea) not responding to such remedies may need to be addressed professionally by a health care practitioner. Awareness of our need to have "down time", rest periods and naps (ha!) is vital. So slow down!
  • Emotional factors and stress: Again, many ancient, traditional medical systems clearly recognize these as major factors in us falling ill. The Chinese, in texts as old as 2000 years, speak of human emotions-- our interpretations of and responses to, in excess and out of proportion to our ability to recognize and deal with them-- as critical causes of weakening our systems. "Overwork" is one important. Many of us bury ourselves in our work for a variety of reasons, whether at home or job. Another common factor spoken of by the ancient Chinese is "preoccupation"-- the condition of excessively worrying about an issue or event without having the ability to directly influence that issue or event. That most human quality of constantly holding in mind (and, therefore, heart) a threatening or unpleasant occurrence and its real our fancied ramifications and the frustrating inability to do anything about it (at least right away or within our sometimes unrealistic timeframes) is very stressful for our organ systems. Under such a state, a simple change, such as of season or in diet or sleep, can be enough to start that fatigue or those respiratory, digestive or other symptoms. I have seen many patients over the years (and myself, too!) get a "cold" or "flu" during or after exam taking, a geographic move, a death in the family, a family member falling ill, a challenge or break-up in a relationship, stress raising children, the boss, etc. Here, I believe our best medicine is awareness-- the keeping in touch with and recognition of such states and their roles in our ability to adapt and stay healthy. Seeking help and support from our families, neighbors and friends or from ministers, rabbis, counselors, mailmen (!), etc. is crucial. Remember, we are not alone; we are each here to help one another. Let us learn how to allow ourselves our feelings and communicate them clearly, self-responsibly and without judgment, in seeking their resolution. It's how we grow and change. My mentor taught me that I should not think excessively about something unless I can touch it! (ha!), that is to say, much in our world is out of our direct control. Deal only with those things at hand. Remember, the job of God is already filled! So, share it with Him, be aware, stop worrying, trust and grow!
  • Diet: A most critical factor in our health maintenance, especially in relationship to seasonal changes, emotional and other stress states. How, when and what we eat is vital to the maintenance and good functioning of our adaptive systems. as well as useful when we get sick. Notice when you do get sick, how your appetite changes quickly; this may include a shutting down of or increase in appetite or its switch to very specific or unique foods. Some people want only sweet or salty things, cool foods, clear foods, etc. These adaptations are your body's way of dealing with the illness without pharmacist, physician or health food store! Get to know your tendencies here and tune in to your intuition. I believe if it were not for marketing and advertising pressures, we would all have a better sense of the answer to that age old question, "What should I eat?", whether when ill or when well and wanting to remain so. In general, avoid fast and processed foods, overly fatty or sweet and starchy foods when ill, unless you know such desires have developed in response to being ill. A study in the '80s showed chicken soup actually had significant beneficial effects for a cold or flu when compared to other hot liquids.
  • Herbal Remedies: There are many such preparations available that can be used for "colds" and "flu". I especially recommend the use of herbs because they are (a) generally inexpensive, ( b) you can prescribe them to yourself safely and effectively, (c) there are so many good herbs for this use and they are so broad or specific in effect that you can pick various herbals to suit and treat your specific symptoms which may include muscle pain, intestinal or stomach problems, headache, etc. and (d) in my experience, they, like other natural substances when use correctly, rarely if ever cause significant side effects or interact adversely with medications that you may already be on for other conditions or are taking for your current illness (i.e. antibiotics) and (e) herbs come in many different, acceptable-to- take forms (loose teas, tea bags, capsules, tincture, essential oils, etc.). Examples include:
    • echinacea and goldenseal, often in combination with other herbals; these two herbs have proimmune, antimicrobial effects and help mucous membranes (nose, sinus, intestine, ear) function better to defend you. Both have antiviral activity; so if you are thought to have a "virus", this is good because there are few conventional antiviral medications.
    • astragalus, ligusticum and schizandra: three Chinese herbs, frequently used in combination preparations, that can be very effective for upper respiratory problems like sinusitis and bronchitis.
    • eyebright and bayberry: very good for sinusitis, ear infections (along with the above herbals)  simple eye problems and "allergic" symptoms of eyes, nose and throat.
    • elderberry, lungwort, elecampane: for lung problems

Many liquid (tincture) herbs do generally taste bitter, and may contain alcohol, adding to a chemical, medicinal flavor. I advise they be taken with grapefruit or cranberry juice to mask the taste. If this is unacceptable, pill forms, teas or liquid herbs in glycerol may be available. Herb manufacturers have designed such herbs in combination form, usually in one preparation for convenience, or you may be more ambitious and select individual dried herbs, teas, etc. and combine them yourself. I advise consulting the many available pamphlets and books or health food store personnel, frequently very knowledgeable about their uses, for their properties and uses; otherwise, if you are not sure, seek the opinion of your friendly health care practitioner. If you plan to use herbs regularly to treat yourself, invest in a good herbal book; many are available at bookstores and health food stores (see reference list below) With repeated experience with their use and by reading and talking to others, you can become proficient in their proper, safe use.

  • Homeopathics: These are "energetic" (non-chemical) remedies specially-prepared from plant, animal or mineral sources that are so diluted as to contain no trace of the original chemical from which they were made. The theory of their action is based on the concept of the "imprinting" of their intrinsic chemical qualities into the water-alcohol solution in which they are made during the preparation process. They came in pill or liquid form and are placed under the tongue for their use. The choice of the proper homeopathic remedy for your problem may be complex and require a professional evaluation for their proper use. For common cold and flu problems, they may be self-prescribed safely for simple, easy-to-recognize, acute problems according to these suggestions:
    • ocsillococcinum: a remedy for "flu"
    • kali bichromicum: sinus, nasal symptoms 3) arnica, chamomile, belladonna: acute, rapid onset cold symptoms: fever, sore throat, earache, "flu"-like symptoms
    • hepar sulph: for sore throats and colds
    • pulsatilla: excellent for nasal symptoms, sinusitis and ear infections, including in children

The typical doses used are "6C" (taken 3-4 times a day), "12C" (2-3 times a day) and "30 C"

(1-2 times a day). It is advised to take the remedy for 1-3 days while monitoring for improvement. Health food stores carry them and literature there can be helpful in choosing them. In my experience as a homeopath, used for such "first aid" purposes as cold and flu, they are usually very safe and seldom cause significant side effects. I recommend reading the book in the reference list which was written for the public's self-use.

Of course, if symptoms do not improve or worsen, seek help from your physician. Antibiotics or other medications may just be what you need.

References

Homeopathy

Ullman, R. and Reichenberg-Ullman, J. The Patient's Guide to Homeopathic Medicine.

Edmunds, WA: Picnic Point Press. 1995. ISBN 0-9640654-2-8.

Panos,M. and Heimlich, J. Homeopathic Medicine at Home. Los Angeles: Tarcher. 1991.

Herbals

Murray, Michael. The Healing Power of Herbs. Rocklin, CA: Prima. 1995. ISBN 1-5595-8700-8.

General Supplement Use

Pharmacists' Letter / Prescribers' Letter (eds.). Natural Medicine Comprehensive Database.

Stockton, CA: Therapeutic Research Faculty. 2002. 4th Edition. ISBN 0-9676136-6-3.

(209) 472-2242 / www.NaturalDatabase.com

This book is a must for anyone interested in the most comprehensive source of scientific and experiential literature on the use of most supplements. Homeopathy is not covered.