Woman with a cold

Are you struggling with clearing mucus, knocked down by a cold or feeling sluggish and congested? Our naturopathic nutritionist  Rhi Hepple explains some reasons why your cold may be lingering and offers some naturopathic tips for added support.

Whenever someone asks me about mucus I wonder what is going on for them not only physically but also mentally/emotionally. Here I focus on possible physical issues for someone suffering from congestion, and in a separate blog I outline some emotional issues that might be the reason for your mucus.

Physical issues

  • Low immunity
  • Poor digestion
  • Eating something that’s difficult to digest
  • Sluggish lymphatic system

 

Do you have low immunity?

Is your immune system still weak after an illness? Have you had a nasty infection in the past year, been hit by that horrible chest infection or flu, or suffered with any of those sickness bugs doing the rounds? If so, your immune system will still be recovering. Especially if you had to take antibiotics.

Your body can heal. It can recover… but it does take time. And as soon as we feel well enough to get back on our feet and get on with life we charge full on in without giving ourselves a proper chance to recover. So our immune system never fully gets back on track. Then we come face to face with the flu and cold season all over again and expect to be resilient. So we need to strengthen our immunity with extra support.

  • Probiotics Do make sure you are taking a probiotic daily. We’ve been shouting about this but 70% of your immune system is in your gut so keep that gut happy with lots of good bacteria. If you usually take a daily probiotic support and still need some immune support then upgrade for a maximum dose for extra support, such as Optibac Extra Strength which has 20 billion live cultures (£22.99) or Optibac Everyday MAX with 50 billion live bacteria (£35.99).
  • Vitamin C If you are not taking vitamin C, then you need to be taking a daily dose especially at this time of year. If you already are and are still feeling like your immune system is not strong enough then consider whether your dose is high enough. The renowned nutritionist Patrick Halford discussed a comprehensive review recently of Vitamin C, which showed that cold duration and severity were reduced by 46% with 8g of vitamin C taken on the first sign of cold symptoms. There is also some evidence that 15g within 24 hours would be even more effective. Splitting your dose when poorly would be even more beneficial, such as taking 1g every hour, or 2g every two hours. If you take too high a dose of vitamin C in one time it can loosen the bowels so it is more beneficial to split the dose over the day. Also include other immune supports such as zinc and The Hub’s Immune Boost Mix.

 

Do you have poor digestion?

If you’re feeling sluggish then you definitely need to look at your bowel habits. Are you opening your bowels frequently enough? Do you feel as if you are fully clearing your bowels every time you go? Because if you are not releasing that toxicity from the bowel then it’s going to back up and you will feel congested elsewhere.

So support regular bowel movements by:

  • Increasing fibre in your diet such as: leafy greens, legumes, pulses, broccoli, cauliflower, carrots, sweetcorn, pears, apples, beetroot, sweet potato, nuts and seeds etc.
  • Soaked linseeds is a naturopathic technique to help cleanse the colon and regulate bowel movements. It’s a good source of omega 3 as well as naturally anti-inflammatory. Soak 1tbsp in a glass of water overnight. By soaking the seeds you release the essential fatty acid which is very hydrating to the colon. In the morning drink the water and then stir the seeds into a smoothie, porridge, chia pudding  or mix up with chopped fruit, nuts and seeds.
  • Aloe vera juice is also very supportive to the digestive system, alkalising and helps to encourage the good bacteria in the digestive tract to flourish.

And pack in some natural anti-congestants…

  • Cook with oregano and thyme which are both good decongestants and histamine reducers.
  • A little Tea-L-C can be very supportive when you feel unwell. Choosing a good-quality loose leaf or root tea will mean you get the full herbal benefits of drinking the tea. Try liquorice which loosens and expels phlegm and helps to soothe inflamed membranes and is naturally anti-viral and anti-bacterial; fresh ginger tea helps to loosen and expel phlegm and is naturally anti-inflammatory; and borage is anti-inflammatory and a good expectorant – so helpful if you have a persistent cough.

 

Are you eating something that is difficult to digest?

If mucus is the issue then it might be that you’re eating foods that are mucus-forming such as dairy, bananas, wheat and eggs. So avoid or reduce these.

If you are still suffering with mucus build-up then I’d also be recommending reducing anything that might be heavier on the digestive system – such as gluten, red meat, grains and sugar – for a while.

 

Do you have a sluggish lymphatic system?

Massaging sesame body oil on the chest is very warming and can encourage mucus to break down and be released from the lungs.

Stimulate the lymphatic system by encouraging it to detox with a good daily dry body brush. You should brush up from the feet towards the heart and brush down your arms, chest and upper back so you are working with your body’s natural circulation. This will stimulate the circulation and lymphatic system.

For Rhi’s explanation of how your mucus could be something to do with how you are currently emotionally, head on to her blog Why am I so snotty? Emotional causes

 

To hear all about what naturopathic nutrition entails and to make an appointment with Rhi just click here.

 

 

 

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