Eucalyptus has held a place in herbal medicine for centuries. Native to Australia, there are more than 680 species of eucalyptus, ranging from scrappy shrubs to towering trees. The bark and leaves provide a rich source of the pungent, heady fragrance that has become popular in modern aromatherapy. Specifically, Eucalyptus essential oil (EO) has attracted research attention for easing symptoms of respiratory illness.

The medicinal properties of Eucalyptus EO include anti-inflammatory, antimicrobial, antispasmodic, antibacterial, antiseptic and expectorant. The primary active component, cineole, loosens phlegm so the body can expel it more easily, easing symptoms such as cough, runny nose, sore throat, and congestion. Eucalyptus EO is found in many over-the-counter remedies including throat lozenges, inhalants, decongestant syrups, and chest rubs. However, it's unsafe to ingest eucalyptus oil or to apply undiluted oil directly on the skin.
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As an aromatherapy remedy for respiratory symptoms, you can buy eucalyptus prepared as a tea, chest rub, or vaporizer. You can also purchase organic Eucalyptus EO for use in bath water, to add to a vaporizer, or a room diffuser. The oil distributes in the steam, which helps open the nasal and respiratory pathways as you inhale. In a bath, add 1 tbsp of milk (almond, cashew or rice) with the oil to enhance dispersal of the oil.

Before preparing a home remedy, consult with a holistic physician about the proper dilution of the oil as it can interact with other medication, create an allergic reaction for some people, and requires different preparation for children than for adults.

Bioflavonoids are naturally occurring plant compounds used in natural medicine to help enhance the action of vitamin C, support blood circulation, and treat allergies, viruses, arthritis and other inflammatory conditions. They act as pigments (coloring) in plants and as antioxidants in humans.

Bioflavonoids are present in many plant foods and extracts, such as citrus fruits, rose hips, and medicinal herbs. While bioflavonoids have a variety of actions, the most notable is as an antioxidant, gobbling up inflammation-causing free radicals that circulate throughout the body. When combined with vitamin C, bioflavonoids support healthy blood vessel function, as well as protect vitamin C from chemical breakdown, thereby boosting the body's immune system.

The anti-inflammatory benefit of bioflavonoids is particularly important in preventing heart disease. Atherosclerosis is one condition that bioflavonoids can protect against. Research on bioflavonoids is expanding and results have been promising. For example, studies show that regularly consuming high quality sources of bioflavonoids - at least two servings of citrus fruit daily - can improve markers of healthy blood vessel function.
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If you have allergies or food sensitivity to citrus fruits, or are taking other medications, talk with your health practitioner before taking a bioflavonoid supplement.

The common cold: drippy nose, nagging cough, sore throat, clogged sinuses, and congestion. It's miserable, spreads quickly (person-to-person or through the air), affects people of all ages, and hits nearly any time of the year, but especially in the spring and fall. It's the most prevalent type of upper respiratory infection (URI) and is caused by a virus (rhinovirus).

So, what's a person to do?

If you get a cold, give your body the rest and support it needs and the infection will generally resolve within ten days. We all know there are myriad products that promise to reduce symptoms, from decongestants, cough suppressants, and pain relieving medicines. But we also know that relief is temporary and often comes with side effects. We suggest following a natural path to preventing and treating those pesky colds. You'll be happy you did.

The Natural Medicine Approach

Start with an evaluation of your vitality, looking at factors that sustain a strong immune system. In doing this, your holistic physician will assess: diet and food allergies; nutrient deficiencies; hygiene and hand-washing habits; and physical activity. Lifestyle and environmental factors will also be considered, including personal relationships, ongoing stress, and exposure to allergens, mold, and toxins.

When you do come down with a cold, natural approaches can support the healing process:

Rest and Replenish: Rest as much as possible as the body needs its resources for healing. Drink plenty of water, and herbal tea. Eat fresh fruit, vegetables, broth-based soups and protein. Avoid processed sugars, which can depress immunity.

Essential Oils: Use oils in a chest rub or aromatherapy diffuser to reduce the intensity of coughs and congestions. Try peppermint, lemon, eucalyptus, lavender, clove and tea tree. Ask your physician for guidance, as some oils are not recommended for children; others should not be combined, and concentrated oils need to be diluted properly before use.

Massage: Helps reduce pain and inflammation and promotes relaxation, which is vital to the body's healing process. As long as you're not coughing and sneezing, visit a massage therapist for lymphatic drainage or Swedish massage.

Supplements: Research indicates vitamin C reduces the severity and duration of colds, but not the incidence. Similarly, properly prescribed Zinc supplements can reduce the frequency and intensity of colds; there is little evidence for the effectiveness of over-the-counter zinc lozenges. For symptom relief, try botanical medicines, such as ginger, elderberry, and Echinacea.

Humidify: If you live in an especially dry, warm climate, consider using a humidifier in your home. There is mixed evidence about how much humidification can help treat URI, but at the least, it may make breathing more comfortable.
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Natural medicine offers a multitude of ways to personalize care, especially to support the prevention and treatment of URI. Speak with your holistic practitioner about what approaches are best for you.

A contrast hydrotherapy foot bath (CHFB) is an excellent way to strengthen your immune system, alleviate congestion, soothe sore muscles, and improve circulation. It's also beneficial for individuals with diabetes, as they are prone to a foot problem known as peripheral neuropathy. This condition causes unrelenting burning, stabbing pains, numbness and aching in one or both feet.

Contrast hydrotherapy involves alternating applications of cold and warm compresses or immersion in cold and warm water for specified times. You're probably familiar with using it for muscle injuries such as a sprain. For individuals with diabetes, it can reduce swelling and pain and improve blood flow circulation. Additionally, when under medical observation, if a change in blood flow to the feet is not achieved, it can signal an impairment in circulation that requires further assessment. Adding Epsom Salts to the warm water may help increase circulation and ease pain or discomfort.
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Indulge in a Contrast Foot Bath:

• Purchase two basins and keep them for your foot baths, each one large enough for both feet and sufficient water to cover them.
• Gather up a pair of cozy socks and a supply of towels (water will splash when you move from one basin to another).
• Fill one basin with ice water, and another with warm water. (Test water with your hand to make sure it's not too hot).
• Start with the warm water, from 3-5 minutes.
• Immediately switch to the cold water for 30 seconds to one minute.
• Repeat the process about 3-5 times
• Always end with the cold water.
• Gently dry legs and feet and put on warm socks.
• Rest for 20 minutes

Important: if you have inflammation or open wounds on the legs or feet, varicose veins, thrombosis or phlebitis, consult with your health practitioner before using a foot bath.

Happy National Allium sativum Day to you! Otherwise known as National Garlic Day.  This is one of my favourite plants to use in cooking and medicinally. It provides a lot of health benefits but this pungent plant is best known for three actions:
 

1. Antimicrobial, meaning it is really great at fighting off bacteria, viruses, fungi and parasites. Some examples include upper respiratory tract infections, candida and intestinal worms.  How does garlic combat such a wide variety of microorganisms? It has a built in fighter called allicin. When you chop or crush garlic, an enzymatic reaction occurs that produces allicin, a sulphur-containing compound that is responsible for garlic’s pungent aroma and actions.
2. Hypotensive. Garlic can lower mild-moderate high blood pressure. Garlic causes the smooth muscle within blood vessels to relax, allowing the blood vessels to widen and reduce the pressure on the walls overall lowering blood pressure.
3. Hypolipidemic, that is, it can lower cholesterol. It is known as a natural statin (the class of pharmaceuticals given to lower cholesterol). It lowers LDL (“bad” cholesterol) and triglycerides while increasing HDL (“good” cholesterol).  Therapeutic doses (not dietary) of garlic can increase the effect of anticoagulant medications as well as the antithrombotic action of aspirin and other anti-inflammatories. Always consult with your healthcare provider if you are on these medications before starting therapeutic doses of garlic.

 
There you have it…three reasons why we love garlic! If you are looking to better your cardiovascular health or fight off an infection be sure to add garlic into your diet. And if you already include garlic in your daily diet, double the dose because recipes never calls for enough!

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We’ve all heard of the immune system; that very important invisible part of the body that makes it so that we don’t have to live inside of a bubble. Because it is invisible to us, we often forget that we have one, we take it’s powers for granted, and we push it to the max…especially this time of year when stress is high and bacteria and viruses are lurking everywhere waiting for us to let down our guard.  It’s not until we are laid out in bed coughing, sneezing, aching, sweating that we say “maybe I could have done a little more to prevent this”. As a ND I’m all about prevention, so here are some of the best every day ways to aid your immune system and prevent yourself from getting sick. How many of these are you doing on a daily basis?

#1 Hygiene – wash your hands! This cannot be stressed enough. This is the best-known way to prevent you from transferring bacteria and viruses to yourself and to others. It’s inevitable that we have to touch things that are contaminated; in the words of Jimmy Fallon: “Thank you, bathroom doorknob, for undoing everything bathroom soap just did”! However, a little soap and water can go along way, and since we do come in contact with surfaces teaming with microbes – door knobs, railings, every square inch of the bus, try not to touch your eyes, nose, mouth as these are the perfect gateways for microbes to gain entry into your body.
 
#2 Catch those Z’s – Sleep! Listen to your body when it tells you it needs to rest. No, this does not mean lying in bed looking at your phone, watching TV, or even reading, this is still not resting. When we sleep this is a time of recovery for our bodies, and when you are exhausted its your body telling you it needs more time to regenerate. Not getting enough sleep can suppress the immune system by lowering our T-cells, an important white blood cell that can destroy cells that are inhabited with germs, and help other immune cells to ingest germs, overall decreasing your chances of getting sick.
 
#3 Don’t sweat the small stuff – Stress! I know, easier said than done, especially this time of year as we head into the holidays filled with worries of what to buy for our family and friends, how to pay for those gifts, eating way more than we were planning on…the list goes on. But it’s a little known fact that stress can lower our immune system as cortisol, the “stress hormone”, rises. Cortisol’s ability to block T-cells from doing their job ultimately leaves you susceptible to infection. So what to do about that stress? Some great ways to relax and recharge include: exercising, spending time in nature, journaling, calling to talk to a friend, reading, or listening to music.  Overall, try not to get so caught up in the hustle of the holiday season that you forget to take time for your own needs. 
 
#4 Eat Healthy foods. These include foods that you can find on the outside perimeter of your local grocery store; organic fresh fruits and vegetables, grass fed local meats, whole grains such as quinoa, and brown rice, nuts and seeds. Not packaged foods that you typically find in the center isles. Processed foods contain sugar, high amounts of salt, artificial flavours, colours and ingredients that you just can’t pronounce.  You want to give your body a fighting chance by feeding it healthily with foods that it recognizes and can use to build it better and stronger.
Eating healthy includes avoiding your food sensitivities as they weigh heavily on your body’s ability to defend itself from invaders. Take me for example, my food sensitivity is gluten.  I know when I have been “glutened” because not only do I feel as though my brain is trying to navigate through fog, I get a tickle in my throat and that feeling of weakness you get right before getting sick. Many times (especially during my school days of high intensity stress) I have easily caught a cold within the days following a gluten experience. So, to be on the safe side it is important to recognize and stay away from your sensitivities.
Also limit your sugar and alcohol intake. I know, your eyeballs are rolling right now, what are the holidays without spiked eggnog and fruit cake!? But alcohol can increase cortisol, and sugar has an osmotic effect on the throat and mouth meaning it attracts water from the cells lining this area, damaging them.
 
#5 Fluids – Stay hydrated.  The best way to keep your mucus membranes wet during this very dry season is with water or herbal tea. Keeping a water bottle handy or sipping on warm teas such as ginger or Echinacea are great at making sure all of your body’s functions are supported, including your immune system.  Considering drinking soups and broths (preferably from scratch!), and avoid juice and drinks high in sugar.
 
Incorporating these methods on a daily basis can help to ensure that you are giving your immune system a fighting chance this season!


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It’s the return of cold and flu season, I know this because it has made its way to my home! Congestion, lethargy, maybe a headache, and the list of symptoms go on! The most annoying in my opinion is the dreaded cough. It just springs up on you when you least expect it, you could be mid sentence trying to have a normal conversation, or in the middle of chewing something (it doesn’t matter what because it’s not like you can taste it anyways), and just when you lay down for the night to catch some much needed z’s, you feel that tickle deep within your chest and you just know that it is going to be a long night.  And when all of your symptoms are on their way out, guess who is still lingering around like that last party guest who just won’t leave? The dreaded cough!
There are many remedies that help with cough.  Off the top of my head, honey has been shown to reduce night time coughing (Note: do not give honey to children younger than 1 year due to the risk of botulism), and steam inhalations work great to moisten the lungs.  I was able to create a great chest rub that goes deep into the tissues below the skin to increase circulation and decrease any inflammation that could be the cause of irritation and cough.  And I was able to do this with herbs from my kitchen! Here’s the why and how:

Castor Oil:
The oil is extracted from the seed of the castor plant (Ricinus Communis). It has been used for centuries due to its therapeutic properties than mainly stem from ricinoleic acid, an unsaturated fatty acid that mainly makes up the oil.  It penetrates deep into tissues to increase circulation, promote elimination, and enhance healing. By increasing circulation it increases the mobility and overall effectiveness of white blood cells to better the immune system. Also, because of it’s anti-inflammatory abilities it works great when applied to injured muscles and arthritic joints. NOTE: Do not digest castor oil internally as it can be poisonous in certain doses.
 
Cayenne Pepper:
A very warming herb that works to increase circulation and clear out mucus and phlegm.
 
Ginger:
Also very warming, ginger stimulates circulation, and acts as a diaphoretic, meaning it makes you sweat, which is great for fevers.
 
Garlic:
Garlic is known for it’s antimicrobial abilities, which is great to have around when battling a cold or flu; it can handle bacteria, viruses and parasites.  The volatile oils within garlic are excreted through the lungs, which make this herb very unique and perfect for respiratory infections.
 
Eucalyptus Oil:
Eucalyptus adds more antimicrobial fighting power and works as a decongestant when breathed in.

Now, lets get started!

Ingredients:
 
¼ Cup cold pressed Castor Oil
1 clove Garlic, crushed
½ Tablespoon fresh Ginger, grated
3-4 drops Eucalyptus oil
¼ teaspoon Cayenne pepper

Instructions:

• Mix everything in a small jar with a tight fitting lid
• Rub onto chest
• Wear an old shirt over top as this is a pretty sticky mess and the castor oil can stain
• I like to put a hot water bottle on top of that as the added heat helps drive the castor oil deeper into the tissues below
• You can leave it on as you go to bed if you don’t mind the mess (maybe consider using old bed sheets for extra precaution), or leave it on for at least 30 minutes and then shower to wash it off
• Store excess in the fridge. There should be enough for a few applications.
  

I hope you have fun making this easy DIY chest rub. And I hope you start to feel better soon. Remember that if your cough persists after several weeks please seek medical attention from a licensed healthcare practitioner.
 
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