Boost Your Immunity With 3 Simple Steps

Everyone's heard these worn out suggestions, but do you know the Chinese medicine (CM) behind it*? Our bodies have layers, and our most external layer is called the wei level, which is our first defense against all the yuck that's out there; it's, essentially, our immunity. We want our wei level to be active and able to effectively fight off viruses and bacteria we come in contact with, so in addition to good old fashion hand washing with soap and water (the friction of washing and drying with a towel is better than hand sanitizer, but if you're in a pinch, use a sanitizer of 60% alcohol), here are three things you can do to strengthen your immunity.

1. Get Enough Sleep.

The 8 hour night is not a random number. As we sleep, qi circulates throughout our organs, and the kidneys are the last stop. In order for our wei level to protect us, we need our kidneys to supply the qi (energy) to push out those viruses, which makes sense when you think about who is typically at risk for getting colds and flus--the very young and the very old--two populations who typically have less strong qi.

If you're not sleeping close to 8 hours per night or if you work the night shift, you're not only increasing your risk of getting a cold or the flu but also negatively affecting other bodily functions like fertility and aging, as well as the endocrine system.

2. Stress Management.

When we're stressed, we don't breathe well, and the lungs play an important role in our immunity. They open and close the pores, allowing the wei (defensive) layer to push out viruses and bacteria, keeping us from getting sick.

Side effects of stress like clenched teeth, a death grip on the steering wheel, chest tightness, etc. has the same effect on the liver. In CM, we refer to this as liver qi stagnation, because while the liver should be allowing qi & blood to flow smoothly in and out, stress inhibits that function, which also negatively affects our bodies' ability to keep us well. Because remember, we need qi to push out the virus from our wei level.

3. Stay Hydrated.

As a partner to having sufficient, free moving qi, one more thing our bodies need to protect us is adequate hydration. Having enough fluids allow us to produce an effective sneeze and micro-sweat that will push out that pathogen. If you're chronically dehydrated, you're more likely to get sick, because your body doesn't have a way to get the virus out.

In addition to the familiar recommendations to drink enough non-caffeinated beverages so that your urine is pale yellow, adding soups, stews, or bone broth to your diet is an excellent way to boost immunity. The stomach is the central role in the body's fluids, which is why it's important to eat a diet that is primarily cooked rather than raw, as well as meat that is cooked in its own juices rather than grilled or baked. Raw food requires more fluid from us in order to break down cellulose and digest, so think about it like taxing our reserves. When we grill or bake meat, we naturally lose fluid and fat, but we actually want those fluids--and fat--to support our immunity.

Acupuncture treatments and Chinese herbs can also boost your immunity, as they can help with these same things--restoring your kidneys, assisting your liver and lungs, as well as supporting your fluids. As we approach cold and flu season, try implementing these three things and avoid getting sick this season.

*Specifically, I practice the Complement Channels, so this may vary a bit from what is more commonly practiced and known as TCM (traditional Chinese medicine, which is a westernized version of the Complement Channels, developed in the 1970's).