Welcome to the late summer!!! This season is the transition from summer to fall, the time of the spleen organ. The spleen prefers a dry, warm environment. Cold and damp climates and certain cold or raw foods can hinder its function and gunk it up. We can balance this dampness and support the spleen by sprinkling these additional herbs and spices into our food and drink:
Ground white pepper
Tangerine peel, and other citrus like the Buddha’s hand
Licorice root, sometimes fried in honey
Dried ginger root
Green or Jasmine Tea
Raspberry Leaf Tea
Nettle Leaf Tea
Turmeric, like Kirsten’s Golden Milk recipe
The category of herbs that most support the spleen is the Tonify the Qi group, which means to boost the available energy and vitality. Two of these Tonify Qi herbs are also adaptogens: Ginseng and Astragalus. An adaptogen is a natural substance considered to help the body adapt to stress and to have a normalizing effect overall. I prefer American Ginseng over Korean Ginseng, it is actually slightly cooling, thirst-quenching, helps with diabetes and doesn’t raise blood pressure. Astragalus is a sweet and warm herb that goes to the lung and spleen channels to boost the immune system. Red Chinese dates also Tonify the Qi, they are easy to digest. Dates are delicious in well-cooked rice with carrots and some ginseng slices, a super energy booster!
For a bit of self-acupressure, there is a point just below the knee, on the outside of the leg called Stomach 36 that helps increase white blood cells and supports the spleen. Stomach 36 counteracts indigestion, diarrhea, muscle weakness, parasites, gurgling in the stomach, and soothes sore knees. You can massage it anytime or tap on it in an afternoon slump to get some endurance. See a video here!
There is evidence that various deficiencies of zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, and E can alter immune responses in animals, so it is always a good idea to eat a variety of foods and consider a mineral supplement. The Zinc Tally test and supplement can be helpful to find out if you are getting enough zinc, as well as a way to add more. You can order some here or ask me about doing a test in my clinic.
Along with zinc, here are a few more helpful supplements:
~Fiber, also known as roughage, bulk, or dietary fiber can help our health. Soluble fiber is found in plants such as nuts, beans, apples, carrots, psyllium, and blueberries and switches immune cells from pro-inflammatory to anti-inflammatory, which helps us to heal faster from infection.
~Resveratrol, found in red grapes, can help immune function.
~Probiotics or fermented foods like kefir, raw sauerkraut, and miso can help balance the gut flora and keep the immune system ready to respond to new infections.
~Fish oil is rich in DHA, an essential fatty acid, and has been found to enhance B cell activity, which could be promising for those with compromised immune systems.
~Vitamin D, especially in liquid form, can help immunity and mood. Research suggests that vitamin D activates T cells that can identify and attack cancer cells. Vitamin D has also been shown to reduce respiratory infections.
I am a fan of keeping things simple, so stick with these basics if you get overwhelmed or don’t want to add herbs or supplements:
eat plenty of fruits & vegetables, all the colors of the rainbow!
exercise, gentle movement, deep breathing
quit smoking, acupuncture can help!
drink alcohol only in moderation
get enough sleep, at least 8 hours
avoid infection through regular hand washing
reduce stress, find ways to decompress & get out of fight-flight-freeze
As we talk about the bigger picture in regards to health, it is important to remember that part of life is suffering. It is normal to not be well or what might be considered 100%. As health care practitioners, we are not trying to prevent any illness or death. Sometimes we need to be under the weather to build our immune systems or slow down. We are trying to find tools, foods, herbs, and habits that support us to feel less pain and more energy. We are human and life is fragile and fleeting. The ebbs and flows, the yin and yang aspects, are normal. It is helpful to remember that in a capitalist society, we are rewarded for being productive and able to work as much as possible. That just isn’t realistic or compassionate. I heard on NPR this morning one of the main causes of food poisoning when eating out is caused by norovirus, brought in by a staff member, passing it onto the customer. Imagine a world where we were encouraged to stay home if we aren’t well, and even paid. Less infections would be passed, less stress would be caused, and possibly workers would recover faster as well……also, try not to eat pre-packaged salads from fast-food chains……
Related to the idea of not being well all the time, or even most of the time, here is some food for thought by Leah Lakshmi Piepzna-Samarasinha, a brilliant disabled writer and cultural worker:
And some lovely lyrics to top it off from Alanis Morrisette, a song called “That I Would be Good”:
That I would be good even if I did nothing
That I would be good even if I got the thumbs down
That I would be good if I got and stayed sick
That I would be good even if I gained ten pounds
That I would be fine even if I went bankrupt
That I would be good if I lost my hair and my youth
That I would be great if I was no longer queen
Let’s support one another in a more compassionate world.