How To Combat The Post-Holiday Crash Cold!

Read On For How To Combat The Post-Holiday Crash Cold!

Are you one of the many suffering from the New-Year cold? Did your holiday season wither you down and suppress your immune system? Are you stuck in bed or wrapped in many warm layers indoors, with a runny nose, red eyes, sore throat, and aching body, sniffling away after you just finished making your New Year Resolutions? I completely understand, all that running around, non-thermal party outfits, holiday indulgence and little sleep or rest has now got your body fixed in “Recovery Mode”! Fear not, your cold is just a way for your system to clear out 2014’s toll on your body and prepare for a rejuvenating 2015!

So to help support you, here are my amazing Cold-Combatting restful tips to help you recover quicker and begin enjoying your New Year!

A-woman-suffering-with-a-cold-at-home. People with chronic pain can find the winter months a bit harder, the chill making bones and joints feel extra creaky or the pain more intense. And with a few tweaks to our daily habits, all of us can enjoy a pain-free season of warmth and comfort.

Eat for warmth: Protect against winter’s extra pathogens (viruses and bacteria) that can trigger inflammatory responses. At the first tiny tickle in my throat, I immediately launch into ginger & lemon cleanse mode: Clear soups and broths with extra ginger, ginger and oregano tea all day—basically ginger in or on absolutely everything. Ginger’s anti-inflammatory quercetin keeps mucus thin and fights pain, as well as helping with digestion. Other great warmers: Sea buckthorn tea (also packed with quercetin); extra virgin olive oil and cayenne pepper in soups (as hot as you can have it!); and a few drops of grapefruit seed extract in a small glass of water–all warm us from within while fighting bacteria and viruses that trigger inflammatory responses.

Feel for warmth: Steamy baths and showers are great in winter. Not only does the hot water help raise your core temperature to stave off cold-related aches and pains, it turns your bath inhalation treatment! Just add a few drops of eucalyptus to the bath or shower (or steam room at the gym) to keep your sinuses and lungs clear and congestion-free.

Move for warmth: Every part of you—mind, body, and spirit—will hum along more happily if you stay active throughout the winter. If you live in a colder climate, invest in some good winter walking boots, technical fiber gloves, and a comfy hat/scarf and warm coat that will block the chill. Make sure you have reflective patches on your outwear and wear a headlamp before sunrise or after sunset. No excuses to not keep that body moving! It’s for your wellbeing! The seasonal changes and influences on light can also make outdoor exercise a challenge, which can exacerbate seasonal blues. My tip to keep your brain upbeat during the darker months is to expose your face upturned to the noonday sun (from a safe environment away busy areas), every single day (even just for 5 minutes!) so the pineal gland behind your eyes can keep your biorhythms well balanced. Also, feed your body & neurons at least 3 grams of brain-building omega 3s every day as your brain and joints absorb fish oil best, but flax seed oil is great, too, especially for vegetarians.

Rest for warmth: Allowing your body to downshift, release stress, and fully embrace this natural cycle of rest and renewal can counteract the overload that taxes our adrenals and ages us prematurely. Enjoy a hearty weekend breakfast of steel cut oats with manuka honey, dates, vanilla extract, and cinnamon. Then scoop a little coconut oil into a cup of hot coffee, grab some slippers or cushy socks and a blanket, and snuggle in for a movie or a book with someone you love. cold I know it can be stressful figuring out which remedy or herbal tea is the best one for you and your symptoms. There are so many options and every one has a different purpose, from soothing your throat to helping you sleep, to just tasting good. Having recently experienced by own post-holiday recovery mode, with the common cold going around I thoroughly recommend the following remedial tea, which will not only clear up your symptoms, it will also protect your internal systems, boost your immune system and get you ready to start 2015! Combine the following in a pan and boil with 2 cups water for 5-10mins. Pour into a cup, wait 2-4mins to cool, then sit back, sip and enjoy, letting all of your distress melt away…

1. Ginger – Anti-viral. Containing nearly a dozen antiviral compounds, it is also pain-relieving, antiseptic, and antioxidant. Helps prevent and treats colds, sore throats, and inflamation of mucus membranes. It also reduces pain and fever and encourages rest.

2. Echinacea (leaves/petals) – Anti-bacterial. Increases levels of properdin, a chemical that activates part of the immune system responsible for increasing defence mechanisms against viral and bacterial attacks.

3. Garlic – Anti-bacterial, anti-fungal. Contains several helpful immune-boosting compounds, including allicin, a potent, natural antibiotic. Best used raw.

4. Sage – Antiseptic, anti-bacterial. Sooths sore throats, promotes good digestion, and helps ease menstrual cramps.

5. Goldenseal – Anti-viral, anti-bacterial, anti-fungal. Immune stimulating, increasing blood supply to the spleen. The chemical berberine in goldenseal activates white blood cells that destruct bacteria, fungi, viruses, and tumour cells.

6. Peppermint – It is not only a painkiller for headaches and reduces fevers by inducing sweating and cooling of the body, but it helps bring up mucus and other material from the lungs, bronchi, and trachea during bronchitis, colds, and the flu.

7. Blackberry (leaves or fruit) – The fruit is very rich in vitamin C, and the leaves can be used in teas.

8. Cinnamon – Anti-bacterial, antiviral, anti-fungal  Helps stop vomiting and relieve nausea, and increases restricted blood flow.

9. Clove – Antiviral, anti-fungal  antimicrobial, antioxidant, anti-inflammatory. Helps fight infection and ease pain.

10. Lemon – Another rich source of vitamin C, squeeze some into your tea.

11. Chamomile – Anti-fungal, anti-bacterial, antiseptic, anti-inflammatory. Natural sedative.

12. Lemongrass – Antibacterial, anti-inflammatory, anti-parasitic, anti-fungal  Relieves digestive ailments and fluid retention, improves blood circulation, and dilates blood vessels.

13. Oregano – A general tonic and immune booster.

14. Rosemary – Antibacterial, antiseptic, anti-parasitic  anti-fungal. Good for the nerves and has a stimulating effect.

15. Tumeric – Antioxidant, anti-imflammatory, anti-fungal  and anticancer. It is a blood purifier, and helps lower blood sugar levels.

16. Elderberries – Antioxidant. Boosts the immune system, improve heart health and for coughs, colds, flu, bacterial and viral infections and tonsillitis

17. Bee Pollen – Immune booster. Preventing infectious diseases such as the cold and flu (it has antibiotic type properties).

18. Manuka Honey – Immune boosting, highly anti-bacterial. Treats ulcers, strep throat, cold sores, skin infections, cuts and abrasions. In addition to this healing and warming tea, ensuring you’re topped up with Vit C, Vit D and Zinc (consult with your physician if you are deficient) for the best way to protect your immune system and recover from your cold, flu, infection or virus.

pressure-cooker-bone-broth-5 A Healing Diet Staple: Bone Broth First and foremost, homemade bone broth is excellent for speeding healing and recuperation from illness. You’ve undoubtedly heard the old adage that chicken soup will help cure a cold, and there’s scientific support for such a statement. Broth or “stock” plays an important role as it’s easily digestible, helps heal the lining of your gut, and contains valuable nutrients. Abnormalities in your immune system are a common outcome and such immune abnormalities can then allow for the development of virtually any degenerative disease. Bone broth has amazing benefits to your body, and in addition to reducing joint pain, inflammation, and promoting healthy joints and bones, it’s phenomenal at healing the gut and protecting your immune system. Even more, it inhibits infection caused by cold and flu viruses, etc.: Research from over a decade ago found that chicken soup indeed has medicinal qualities, significantly stopping infection. Women-Winter-l Remember this time off is important for you to heal, reflect and strengthen your immune system. Don’t try to force the recovery, allow it to take it’s time, and use my tips to catalyse the process in an effective, supporting and nourishing way! Send me your thoughts after you read through. I would love to hear your thoughts and how this has helped you heal and combat your post-holiday crash cold! I look forward to seeing you soon.

All my Best, Manjot 🙂


My Magical Top 4 Stress Relievers – Immediate, Soothing & Effective

Nearly 90% of my patients deal with high levels of stress in their lives, and eventually it stores in their body. One of the main factors I work in a lot of depth with my patients is STRESS! Beginning as a fight-or-flight response, stress manifests in your body in many ways, originating from the adrenals, the stress hormones produced essentially go on over-drive, causing a response in your body that not only disrupts your balance, but when put on re-play, it causes upheaval in all of your internal systems including your muscular-skeletal system!

When the first thing my patient says is: “I’m not sleeping well”, “I feel overwhelmed” or “I don’t know where to begin” alongside the moment I place my hands on an incredibly tight upper back, neck, scalp or diaphragm; I know my patients are in need of support, relaxation and personalized advice– all of which contributes to the ultimate magical treatment.

So here are my top 4 stress-relieving tips: The first 3 provide a basic rule to apply and number 4 is full of wonderful goodness!

1.   The love-hate relationship most people have is with breathing exercises! Nice, slow deep breaths in the morning and throughout the day is an easy stress reliever that not only relaxes you but will allow you to inhale more oxygen so your body including muscles will feel better! So with patience, calmly count to 3 before inhaling through your nose down from your diaphragm and slowly exhaling from your mouth. Try this every morning and evening for a week and you’ll notice a difference.

2.   In an age of zero-patience and noise everywhere it’s difficult to find that alone time to truly zone out of the check-list constantly being edited in your mind and hone in on your mind’s silence. That’s why I go through specific guided meditation sessions with my lovely patients, promoting healthy benefits! But fear not, here’s a good tip to try self-meditation in your life. Trying to think of nothing is easier said than done so a simple basic tip is to sit quietly in a comfortable position, wearing loose clothing and close your eyes. Allow your thoughts to float through your mind, but don’t focus on them, let them pass by not engaging…then…let them go. Remember, magic is created from your thoughts.

3.  Your physical condition is vital to the way stress is produced and manifests in your body. A massive stress-reliever is physical exercise! A simple stroll or jog outside can not only distract you from the check-list of worries, it acts as an outlet and a “pick-me-up” releasing a burst of happy hormones such as endorphins! Psychologists also confirm that taking a walk acts as a form of self-therapy, mimicking some forms of therapy, as it activates both sides of the brain, relaxing and rationalizing thoughts. So indulge yourself in a magical brisk walk in the open air, inhaling deep breaths and exhaling so-long to your stress.

4.  The magical and ultimate combined self-stress-relieving treatment: start by to lighting a calming scented candle or spritz your favourite perfume. Smell trigger memories, so pick your favourite scent! Continue with a good piece of dark chocolate, this has been shown to decrease stress and anxiety. I always recommend Green & Black’s 70% dark chocolate and go onto having a nice warm bath with relaxing music, scented bath oil or epsom salts to increase lymphatic drainage for relaxing tired, tight and achy muscles. Whilst indulging in the bubbles, let your mind drift away from the thoughts crowding your mind. Progressing past this, pop on the kettle and make a nice hot brew of herbal tea, chamomile and lavender is my favourite and follow through by the much researched cuddle therapy! That’s right, snuggle up to a cosy cuddle with your partner, child or even a friend! Not only does this measurably reduce stress, but it sends calming messages throughout your body. Most importantly, switch off all electronic goods (yes that means your phone, ipad or laptop), calm your mind with some gentle deep breathing to prepare your body for an early & good night’s sleep…ZZzzz

And there you have it! My top 4 magical methods and tips to start the de-stressing and creating time to become more mindful of your thoughts, habits, actions and life to lead you towards a calmer you! Try them out and post below to let me know how you got on with them 🙂