Traditional Chinese Medicine Cold and Flu Remedies

These cold winter months bring about all kinds of illnesses like the cold and flu. Our immune systems are challenged more than in the warmer months, and our body’s defenses are lowered. There are many remedies supported by Chinese medicine that offer relief and immune support to boost our body’s virus fighting abilities to maintain wellness. Depending on your illness, there are different foods, essential oils, herbs, spices, and tools to alleviate symptoms and aid healing.

Treating Colds

Traditional Chinese Medicine’s (TCM) approach to healing from a cold is to bolster the body’s first lines of defense- the skin, nose, mouth, and throat, and encourage sweating to expel the virus from the body. It’s also important to decide whether your symptoms are more “heat wind”- sore throat, fever, thirst, nasal congestion yellow phlegm, or coughing up yellow mucus, or “damp wind”- sneezing, runny nose with clear or white phlegm, itchy throat, coughing up clear or white mucus, and body aches. This determination will help you decide which remedy is best for healing your particular cold. Each type of cold is best treated with warm liquids and broth based soups, and foods that are easy to digest like rice. For “heat wind” colds, drink peppermint tea, and cooling fruits like oranges and other citrus fruits. In both cases, avoid dairy, sugar and fried foods. For a “damp wind” cold, add warming ingredients like cinnamon, ginger, green onion, and garlic to your soup.

Miso Soup with Scallion and Ginger

Fermented black beans and scallions are a TCM remedy for early cold treatment. These ingredients work together to warm the body. Miso soup is rich in essential vitamins, minerals, and probiotics, and combined with warming ingredients like scallion and ginger, it is ideal for boosting the immune system and pushing the cold out of the body. Drinking something warm and then bundling up for a rest heats your body inside and out, emboldens your body to be strong against external environmental factors, causes a light sweat, opens your pores, and fortifies your body’s defenses.

Ingredients:

• 1 tbsp miso paste

• 1-1.5 cups water

• 1 tbsp sliced scallion

• 2 tsp peeled and slivered garlic

Instructions:

• Bring the water to a boil, pour into a bowl with the miso paste. Stir until dissolved

• Add ginger and scallions

• Drink miso soup while it is still steaming

• Bundle up in warm comfortable clothing and get into bed, covering yourself with a warm blanket. You want to be warm enough to break a light sweat. Do not let your body catch a chill

• It is best to nap or go to bed for the night after drinking this soup, letting your warm body rest

Damp Wind Remedies

Sweat these symptoms out with a sauna or hot bath. Incorporate foods like ginger, garlic, mustard seed and greens, grapefruit peel, cilantro, parsnips, scallions, cinnamon, basil, soup, rice porridge, and eating less to avoid overwhelming the system with digestion

Other suggestions:

• Lightly boil garlic, ginger, green onion, basil, mustard, or cinnamon in water for 5 minutes. Drink the tea warm, go to bed and bundle up, allow sweating

• Brew cilantro and ginger together into a tea

• Brew scallion and basil together into a tea

• Make a tea from dried grapefruit peel

• Make a tea from parsnips and ginger

• Avoid shellfish, heavy proteins and fats, meat, and all vinegars because vinegar closes the pores and negates the benefits of sweating

Heat Wind Remedies

Incorporate mint, cabbage, chrysanthemum, burdock, dandelion, pears, apples, bitter melons, citrus, drink plenty of water, and get plenty of rest

Other suggestions:.

• Drink cabbage broth

• Brew cilantro and mint together and drink

• Drink mint, chrysanthemum, and dandelion teas

• Drink mint, dandelion, and licorice teas

• Drink burdock tea

• Use White Flower Analgesic Balm to ease nasal congestion

• Avoid shellfish, meat, vinegars, drafts, and hot foods

Tea Tree Oil and Salt Water Throat Rinse

A sore throat is a clear sign of an impending cold, and is usually caused by a post nasal drip. When the immune system is challenged, it produces mucus to capture and kill foreign pathogens. This extra mucus can irritate the throat membrane and cause a sore throat and infection. A simple gargle with salt water and tea tree oil is soothing and neutralizes invading pathogens and microbes, lessening the chance of infection.

Ingredients:

• 1 cup warm water

• 1 tsp sea salt

• 2-3 drops tea tree oil

Instructions:

• Dissolve a teaspoon of salt into very warm water, then add tea tree drops

• Tilt head back and gargle 5-10 times, letting the mixture penetrate into the sore spots on the throat

• Repeat 1-2 times a day until sore throat is relieved

• Keep your neck covered in a scarf to protect against the cold

Nasal Congestion Relief

Symptoms of the common cold like sneezing, coughing, and a runny nose are not caused by the virus, but by our body’s immune defenses increasing to expel the virus from the body. Within the nasal passage, there is a mucus membrane and tiny hairs that are intended to catch foreign particles and entities from entering the body. When the body is overloaded from pollution, chemicals, fragrances, pollen, or viruses, the body’s response is to generate more mucus, forcing us to blow our noses and expel the virus. An alternative to blowing your nose is a neti pot, which introduces a warm saline solution to the nasal passage, forcing mucus out while soothing and neutralizing any irritants.

Neti Pot Instructions:

• Prepare a saline solution with 1 cup of lukewarm water and ¼ teaspoon sea salt, and fill the neti pot- water too hot can burn, and too cool is not soothing. Ensure the correct proportions of salt to water to avoid burns and aggravation from the salt

• Lean over your sink and tilt your head to the side, with your forehead lower than your chin

• Insert the spout of your neti pot into your nostril, creating a seal

• Be very careful not to inhale

• Gently pour in and across your nasal cavity and out the other nostril- gravity allows the water to flow correctly. Be sure to breathe through your mouth and relax

• If it drains out your mouth, lower your forehead in relation to your chin

• Remove the spout from your nostril and gently blow your nose without closing off one nostril- blowing out one nostril with the other plugged can harm your eardrums

• Repeat on the other nostril

• Thoroughly clean your neti pot with soap and hot water

White Flower Analgesic Balm

Developed in 1927 by Gan Geog Eng of Singapore, White Flower Analgesic Balm, also known as Pak Fah Yeow and Bai Hua You, was originally intended for private use, but became popular through the demand of friends and family who liked it so much. The trademark was registered in 1935 and sold in Singapore and Penang, and in 1951, he entered the Hong Kong market. From there, it became a leading product in the Far East. It is made from camphor, menthol, Methyl Salicylate, as well as eucalyptus, lavender, and peppermint oil. It is used for minor aches and pains, sore muscles, sore joints, inflammation, hot areas, and to relieve nasal congestion and headaches.

Apply a few drops of the oil to the affected area and gently rub in. Use 2-3 times a day, and wash hands after each application. For nasal congestion, inhale the White Flower while holding the bottle a few inches from the nose, or apply 1 drop under the nose with a cotton swab. To treat headaches, apply with a clean cotton cloth to the temples, forehead, neck, top of head, or any other painful spot, while carefully avoiding the eyes, mucus membranes, sensitive tissue, or broken skin. Avoid applying to open wounds or damaged skin.

Colds and the flu can take their toll on the body, but recognizing your symptoms and treating accordingly will help pass the virus through faster. Make sure to eat warm foods that are easy to digest, keep your body warm, allow yourself to sweat, keep your nose, mouth, neck, and chest covered from cold winds, try a neti pot to expel mucus from the body, or white flower oil for symptom relief. Stay hydrated with peppermint tea to cool the body, or add ginger to warm the body. Treat based on your symptoms to best support your body’s natural immune responses,

Resources

“Benefits of White Flower Oil”. Retrieved from https://lkacupuncture.com/benefits-of-white-flower-oil/.

“Central Family Practice-White Flower Oil”. Retrieved from https://central-family-practice.myshopify.com/products/white-flower-oil#:~:text=White%20Flower%20Analgesic%20oil%20or,sensitive%20tissue%20or%20broken%20skin.

“Fight your cold and flu with traditional Chinese medicine”. Retrieved from https://www.allinahealth.org/healthysetgo/care/fight-the-cold-and-flu-with-chinese-medicine#:~:text=Eat%20plenty%20of%20broth%2Dbased,oranges%20and%20other%20citrus%20fruits.

“How Neti pots can clear your sinus problems”. Retrieved from https://www.orientalwisdom.com.au/2018/09/02/how-neti-pots-can-clear-your-sinus-problems/.

“TCM tea recipes to treat the common cold”. Retrieved from https://www.acupunctureinmichigan.com/tcm-tea-recipes-to-treat-the-common-cold.

“White Flower Oil”. Retrieved from https://www.modernherbshop.com/White_Flower_Oil_for_Simple_Headache_Congestion_p/whitefloweroil.htm.

The Magic of Medicinal Mushrooms

There are thousands of mushroom varieties, but few are recognized as medicinal. Mushrooms are the fleshy, spore bearing fruit of fungus, or fruiting body, and grow on bark, the ground, and decay, or if it is a parasitic variety, insects. The medicinal properties of mushrooms lie in the beta-glucans, which can stimulate the immune system’s defense against bacterial, viral, fungal, or parasitic infection. Beta glucans largely are stored in the mushroom’s fruiting body, and are essential to receiving the full benefits of the mushrooms.

About 85% of the world’s mushrooms are grown in China, along with most of the pure extracts, which contain the fruiting body. The US largely produces mushrooms from myceliated grain, which is the grain host for the mushroom root system, or mycelium. Once the mushrooms form, they are dried and ground up for use in supplements, but are ground up with the grain included. If a supplement contains myceliated grain, that means you are ingesting more of the grain and less of the nutritious fruiting body. If a supplement really contains mushrooms, it will list the fruiting body in the ingredients. Another key ingredient to high quality and nutrition mushroom supplements is the beta glucans. Look for a higher beta glucan count for higher nutrition.

There are several medicinal mushrooms, including Reishi, Cordyceps, Lion’s Mane, Turkey Tail, Shiitake, and Button, all with different health benefits. Today we’ll focus on three: Reishi is known as the Immortality Mushroom, Lion’s Mane is known as the Mushroom of the Mind, and Cordyceps are known as the Caterpillar Fungus. Each medicinal mushroom has its own unique medicinal properties, but all of them work to boost the immune system.

Reishi

Reishi mushrooms, also known as the King of Mushrooms due to its many medicinal properties, refers to several species of mushrooms. The most common species is called Ganoderma Lucidum, and refers to the shiny surface of the mushroom. Used medicinally for thousands of years, ancient Traditional Chinese Medicine (TCM) practitioners called them Lingzhi (灵芝), meaning “herb of spiritual potency” due to its ability to balance Qi. These mushrooms contain over 400 bioactive compounds, including polysaccharides, which are associated with immune function, and if taken over time, can greatly improve immune health. Reishi can also be used to promote calmness, and in TCM, Reishi is used to support a long life, support healthy aging, and boost Qi. These mushrooms are also adaptogenic, meaning the bioactive compounds help the body function better at the cellular level, and helps the mind and body adapt to health changes and maintain allostasis. Allostasis is the process of maintaining homeostasis through the adaptive change of the body’s internal environment to meet existing and anticipated demands.

Other properties of Reishi mushroom support: anti-bacterial, anti-candida, anti-inflammatory, anti-oxidant, anti-tumor, stress reducer, regulates blood pressure, blood sugar moderator, supports heart health, cholesterol reducer, immune enhancer, and supports digestion, lungs/respiratory, and nerves. Reishi mushrooms can be ingested in capsule or powder form… it is not known for its delicious taste when cooked. You can also put a scoop of ground Reishi mushroom in your coffee in the morning for an extra boost.

Lion’s Mane

Lion’s Mane mushrooms are known for supporting brain function and neuron generation. They contain beta-glucans, which are antioxidants that regulate the immune system, and are also neuro-protective phytonutrients. Also containing hericenones and erinacines, which promote nerve synthesis, Lion’s Mane supports nerve growth and motor function. Studies have also shown that this mushroom helps with memory loss associated with aging, showing that adults taking Lion’s Mane had heightened brain function compared to those not taking it. TCM uses this mushroom to treat the spleen, stress-related disorders, and low Qi due to its association with digestion, water regulation, and energy. To incorporate Lion’s Mane mushrooms into your diet, try adding a supplement to your coffee or a smoothie.

Other properties of Lion’s Mane: anti-bacterial, anti-inflammatory, anti-tumor, and immune enhancer.

Cordyceps

Cordyceps mushrooms are parasitic fungi that feed on insects and are known for boosting energy and improving lung capacity. Studies show that the consumption of Cordyceps mushrooms increased the production of ATP (Adenosine triphosphate), the compound that gives cells energy, in rodents and humans, making this mushroom great for exercise and physical performance. Other early studies have shown that Cordyceps support healthy levels of inflammation and immune markers in humans, animals, and test tubes. There are even studies to test whether certain varieties have hormone regulating properties, supporting an increase in libido for women and an increase in sperm health for men.

One particular variety, Cordyceps Sinensis, is a rare combination of caterpillar and fungi, and is the most expensive mushroom in the world. Grown only in the Himalayan Plateau in China and not yet common in the US market, 1 kilogram costs $20,000, meaning if a supplement claims to contain this mushroom, it is likely false advertising. If a Cordyceps product is grown in the United States, chances are it was grown with myceliated grain. Cordyceps Militaris is the only Cordyceps species that can be commercially produced to create a mushroom, and is an affordable and nutritionally comparable Cordyceps to Cordyceps Sinensis. To incorporate Cordyceps into your diet, take in a supplement that does not contain myceliated grains.

Other properties of Cordyceps: anti-bacterial, anti-oxidant, anti-tumor, anti-viral, regulates blood pressure, blood sugar modulator, supports heart health, cholesterol reducer, immune enhancer, stress reducer, sexual potentiator, enhances gut health, and supports lungs and nerves.

Recipes

Peppermint Chocolate Eggnog Latte

• 200 ml (7 fl oz) oat milk or milk of your choice, warm or cold

• 1/4 cup eggnog

• 2 tbsps of Real Mushrooms Hot Chocolate Mix (blend of 5 varieties of healing mushrooms: Turkey Tail, Maitake, Shitake, Reishi, + Chaga)

• Peppermint oil, start with one drop + add more to taste

Directions:

1. Combine all ingredients in mug + stir. If you want your latte to taste more heavily of nog, swap the recommended amounts of eggnog + milk

Lion’s Mane “Steak”

• 2 large dried Lion’s Mane mushrooms

• 1 tsp garlic powder

• 1 tbsp vegan butter

• 1 tbsp olive oil

• Salt + pepper

Marinade:

• 2 cups water

• 3/4 cup black vinegar (or substitute white vinegar + mix in some A1 sauce)

• 2 tsp mushroom powder extract

• 1 tsp methyl cellulose (for thickening)

• 1 tsp cocoa powder

• 1 tsp beetroot powder

• 2 tsp nutritional yeast

• 1 tsp pomegranate molasses

• 1 tsp blackstrap molasses

• 1 tsp soy lecithin (for emulsification)

• 1/4 cup melted coconut oil

Directions:

1. Perforate the dried Lion’s Mane mushrooms with a mechanical meat tenderizer

2. Create the marinade by combining the ingredients into a food processor or blender + slowly drizzle in the melted coconut oil as the marinade blends.

3. Add the mushrooms to a tofu press + cover with the marinade.

4. Place the lid of the tofu press onto the soaking mushrooms + push down to flatten them (use the highest setting you can).

5. Refrigerate the marinating mushroom in the tofu press for 2-3 hours.

6. Remove the mushrooms from the marinade after refrigeration and slightly pat them dry (top + bottom) without forcing too much marinate out.

7. Season the top + bottom of the mushroom with salt, pepper, + garlic powder.

8. Heat the pan (preferably cast iron) to medium and add your vegan butter + olive oil.

9. Add the mushrooms into the pan, press them down firmly as you cook them on each side.

Cordyceps Militaris with Linguini

• 2 ounces fresh Cordyceps mushrooms whole

• 3 ounces dried high quality linguine or spaghetti, preferably Rustichella, or Masciarelli

• 1 tablespoon toasted breadcrumbs

• 2 tablespoons extra virgin olive oil plus more for finishing

• 1 large shallot cut in half, then julienned thinly

• 2 tablespoons fresh sliced chives

• 1/4 cup dry white wine

• Kosher salt + pepper to taste

• Handful of fresh watercress trimmed into 1-2 inch pieces

• Dried red pepper flakes optional, to taste

Directions:

1. Gently cook the shallot and oil in an 8 inch saute pan, stirring occasionally, until the shallot is wilted and soft. Add the wine and reduce by half.

2. Add the Cordyceps to the pan and wilt, then turn off the heat. Meanwhile, bring a pot of salted water to a boil and cook the pasta until al dente.

3. Drain the pasta, then toss with the mushrooms in the pan.

4. Double check the seasoning for salt, add some of the chili flakes to taste if using, then toss in the watercress and chives, season with a little more olive oil to taste, return the pan to the heat just to warm through, to avoid over cooking the cress and the mushrooms, and divide the pasta between two warmed bowls, garnishing with the breadcrumbs and chives.

References

“3 Mushroom Hot Chocolate Recipes”. Retrieved from https://www.realmushrooms.com/mushroom-hot-chocolate-recipes/.

“Cordyceps Militaris.” Retrieved from https://foragerchef.com/cordyceps-militaris/.

“How to Identify Myceliated Grain”. Retrieved from https://www.realmushrooms.com/how-to-identify-myceliated-grain/.

“Medicinal Mushrooms: 7 Kinds and Their Unique Health Benefits”. Retrieved from https://www.realmushrooms.com/7-medicinal-mushroom-benefits-for-health/.

“Recipes”. Retrieved from https://www.realmushrooms.com/recipes/.

“Reishi Mushroom Benefits & Usage: A Comprehensive Guide”. Retrieved from https://www.realmushrooms.com/reishi-mushroom-benefits/.

Support Your Liver + Gallbladder in Spring

According to TCM, spring is a time of renewal and growth, and is also the time to better support your liver and gallbladder. When the liver and gallbladder are functioning properly, they impact muscles, tendons, joints, eye movement, and vision. Enzymes are produced that increase blood quality, which helps ease chronic illness, nerve damage, and other ailments. A sluggish liver can cause numerous ailments, such as stiffness, pain, constipation, allergies, rash, or irritability. If bile becomes stagnant, issues like jaundice, fever, aches, allergies, headaches, hypertension, rashes, or other inflammatory problems can arise. With an increase in pollution, medical drugs, radiation, pesticides, highly processed foods, and stress in our daily lives, it is more important than ever to monitor liver and gallbladder health to promote overall well being.

Flavors that Support Your Spring Organs

The Wood element governs the liver and gallbladder, and there are certain flavor profiles that stimulate the liver and increase heat, digestion, and enzymatic action in the body. These flavors include pungent flavors like ginger, peppers, strong tea, onion, garlic, clove, and allspice, and bitter or sour flavors like green and matcha tea, lemon, bitter green vegetables, zucchini, guava, pomegranate, green apple, parsley, dill, mint, cumin, coriander, fennel, and black cardamom. Combining 2 or more flavors at a time will increase effectiveness. A really good example of this is enjoying a cup of green tea with ginger and lemon.

Powerful, Cleansing Herbs and Flowers

Common herbs and flowers for spring liver and gallbladder support are aloe vera, coptis, neem, chrysanthemum, burdock, dandelion, hibiscus, tangerine, and rose.

The alkaline inner pulp of aloe can be taken internally to treat digestive cramps, PMS pain, headaches, acne, bad breath, irritability, liver pain, jaundice, allergic reactions to chemicals, and constipation.

Coptis is a bitter wild herb used to treat spring headaches and allergies, as well as kill bacteria and viruses, regulate the immune system, relieve muscle cramps, alleviate certain heart problems, stabilize blood sugar levels, prevent or improve gastric ulcers, alleviate diarrhea, reduce inflammation, prevent clots, correct digestive issues, improve skin conditions, and fight parasitic infections.

Neem is popular antibiotic bitter herb used in Ayurvedic practices to eliminate inflammation and toxins, as well as for treating intestinal worms, leprosy, eye problems, stomach upset, poor appetite, skin ulcers, diabetes, fever, gum disease, liver problems, birth control, and cardiovascular disease. The powdered bark of the neem tree is tasty when added to coffee, and has all the same benefits of the herb.

Chrysanthemum is a flower that can be enjoyed in tea and used for cooling the body. It can serve as a compress on the eyes when they are itchy or tired.

Burdock is a root that can be consumed in tea. The seeds are used to treat digestion and skin conditions. It is a cooling root but is not recommended for pregnant or breastfeeding women.

Dandelion flower is a tonifying and astringent herb that helps treat UTIs, fatigue, liver disease, and loss of appetite and also supports the kidneys and digestive system.

Hibiscus flower can be consumed in a tea to help support the lungs, liver, digestive system, and skin. It is a powerful liver cleanser and aids in eliminating blood stagnation.

Tangerine peel when dried supports the respiratory and digestive system, liver, and gallbladder. Their bitter flavor can be used to treat cough, congestion, loss of appetite, fatigue, and loose stool.

Springtime Rose Liquor

Rose uplifts with its fragrance and is believed to move stagnant liver qi. The below Rose Liquor warms the body and increases circulation to relieve stress and open up your senses in the springtime. A little goes a long way. Try adding a shot glass glass worth right before a meal to help stimulate digestion.

What you'll need:

• quart size jar

• 4 tbsp organic rosebuds (*it is important that the rosebuds are organic since roses are heavily sprayed with pesticides)

• 3 cups of Vodka

• 1/4 cup honey

Combine all ingredients and gently shake to incorporate the honey. Store at room temperature for 3 to 4 weeks and occasionally shake the jar. Once ready, strain and store at room temperature for up to 6 months.

Liver and Gallbladder Flush

Another way to support your liver and gallbladder is with a gentle flush. Flushing helps excrete liver impurities, stimulates bile, and has laxative effects. There are many options, but a simple and gentle flush is made of olive oil, apple juice, and lemon.

Liver Flush Recipe:

• add 1 tbsp extra virgin olive oil to a glass of unfiltered apple juice

• add lemon to taste

• drink once daily

Detoxing Green Smoothie

Spring is the best time to start incorporating more Yang and uprising foods after a heavy winter (think: light and fresh foods, like smoothies). The health benefits of this smoothie come from the nutrients in the dark leafy greens. Leafy greens have chlorophyll, which helps purify blood, they aid in improving immune function, they promote healthy intestinal flora, aid digestion, improve liver and kidney function, and clear congestion in the lungs and intestines.

Holly’s Green Smoothie Recipe (From Healthy Green Kitchen):

• 1/2 inch piece fresh ginger peeled

• 1/4 lemon skin and all

• 1-2 cored apples

• 5 stalks kale stems removed

• flesh from 1 avocado

• pinch of celtic sea salt

• dash of water

Using a high speed blender, blend until super smooth.

Resources:

“How To Detox your Liver and be Ready for Spring with Traditional Chinese Medicine”. Retrieved from https://www.academyhealingnutrition.uk/blog/how-to-detox-your-liver-and-be-ready-for-spring-with-traditional-chinese-medicine.

“Spring Cleanse with Chinese Medicine”. Retrieved from https://www.pohalaclinic.com/blog/spring-cleanse-with-chinese-medicine.

“Spring Eating Tips Inspired by Traditional Chinese Medicine”. Retrieved from https://www.healthygreenkitchen.com/spring-eating-tips.html.

“Springtime Rose Liquor”. Retrieved from https://www.thewayofyin.com/blog/2020/1/31/springtime-rose-liquor.