Respiratory Support Hacks
Just want to pop on here and share a few tips about respiratory support as our family deals with a cough/cold bug/virus. Things are fresh in my mind as I go through this with child after child. 😊 We've been through several a virus, including 2 bouts with the whooping cough (different children each time), and I can say I've had my fair share of it. Respiratory stuff is no fun, but it is often manageable without the need for medical intervention (which I'm grateful for). Let's do all we can at home to manage it.
First of all, remember that our bodies are fearfully and wonderfully made by the master creator! Our bodies were created to identify and evict and even destroy intruders in our bodies. When we have what we need and are running on all cylinders, we are fully capable of defeating the many colds and viruses that have come our way. If our bodies are compromised or lacking key nutrients, then lets work on those areas, since they can be vital. With this in mind, here are a few reminders of ways to support the body as it fights.
1) Get rest - adequate rest is perhaps the number 1 thing our bodies need in order to stay healthy and fight. Help children take naps, and go to bed early. Rest yourself when little ones are napping so your defenses aren't weakened as well. Allow the body time to fight and rebuild while resting. Just because you're sick doesn't mean you need to binge watch movies and stay up extra late.
2) Avoid sugar - This probably goes without saying, but you never know ... Sugar weakens the immune system so just steer clear of artificially sweetened products, especially those sweetened with corn syrup, high fructose corn syrup, etc. Honey is fine and often soothing. Avoiding sugar will also help you sleep better. ;-) Double plus.
3) Drink plenty of fluids - Staying hydrated helps on many fronts including keeping the body’s temperature regulated. It it also helps the phlegm (see below) flowing, which can help avoid a viral infection turning into a bacterial infection (see below).
- Water
- coconut water ( my favorite electrolyte drink)
- 100% fruit juices (no sweeteners),
- tea (Throat coat, chamomile, gypsy cold care, peppermint)
- broth
- golden tumeric milk
- NeoLife Shake
- NeoLife Tre
- NeoLife Aloe Vera
- You can be creative and make smoothies, juice vegetables, make concoctions of apple cider vinegar, lemon juice, etc ... have fun here and drink away.
- Avoid alcohol or too much milk though, as it often contributes to added congestion.
4) Phlegm - OK, let's talk phlegm... when its clear and runny, its actually a good thing. Its the fluid the body is using to remove the virus/bacteria from the body. It should be expelled (spit) or will most likely be deposited in the gut (swallowed) for removal through the bowels. When it's clear and runny, it can move freely, which is the important part.
Upper respiratory bugs include the sinus, throat, ears, tonsils, etc. Again, keeping phlegm moving is important. It helps prevent that sinus headache, and bacterial infections.
Lower respiratory, the lungs cough to remove it from settling and this is the body's way of doing things. Suppressing coughs at this time might prove to be less helpful. If phlegm gets thicker and gets "stuck" in the lungs, then that's where bacterial infections can start or get worse.
Noticing a yellow or brown color can indicate infection. So, keep your fluids up and keep things moving.
- Help children blow their nose regularly (as they often just snort it back in)
- diffuse essential oils in a diffuser
- use cool mist or warm mist humidifiers
- use supplements (see below)
- Use a small amount of Breathe Well salve under nose to loosen things up and keep them moving.
5) Sore throat - often respiratory bugs are accompanied or preceded by a sore throat. The accompanying nasal drip can often exacerbate the irritation, causing it to be worse. To help, just try to do things that "soothe" the throat, but don't necessarily prevent a natural coughing mechanism that's removing phlegm.
- Soothing things can be drinking peppermint tea, honey lemon tea.
- My personal preference lately is a small amount of an oil (like the Bend Soap Defender Salve) or glob of coconut oil that will gently coat (and disinfect) the irritation.
- cough drops can help, but many have sugars added so be wary or make your own
6) Moisture - In the evenings, things may slow, but in the morning, it's time to get things moving again. Remember, the goal is to get the intruders OUT.
- Taking a hot shower or bath and breathing in steam will help to loosen things and get them moving.
- You can also breath steam from a hot bowl by putting a towel over your head and breathing deeply.
- boil a pot of water on the stove
- running a hot shower in a bathroom can also steam in up, then breathing deeply
- using mist vaporizers is also helpful in bedrooms
- diffusers with essential oils can also add moisture
7) Keep skin moisturized - frequent hand-washing or nose blowing can seriously irritate the delicate skin on our bodies.
- Use a salve around the nose - Unscented, Defender or Breathe Well Salves from Bend Soap are the BEST!
- Keep lotion and pump handy at each sink to easily rehydrate after washing - we prefer Bend Soap Company's products;-)
8) Essential Oils - I happen to LOVE essential oils for medicinal purposes and THIS is one of the best reasons to use them. Rubbing oils like On Guard/Thieves near throat or on chest may help attack the bacteria or virus
9) Hygiene - Removing bacteria and virus's from the body and clothes can help recovery go so much quicker!
- Baths or showers each morning (and/or night, if preferred)
- Washing hands regularly
- Help little people wash their hands (as they often don't think of it on their own)
- put on clean clothes each day
- boil toothbrushes (little hack from my Mama)
- jump on the trampoline
- do a quick workout in the home
- go for a run/walk
- change pillowcases out each day (little hack from my Mother-in-law)
- or change sheets as well
- wash family blankets used in common areas like the living room
- clean random areas that are touched frequently like doorknobs, lightswitches, fridge door, faucets, toilet handles, etc
- clean frequently touched electronics like tv, remote, computer mouse, etc
- change out bathroom and kitchen hand towels daily
12) Good nourishment and meals
- again, avoid sugar
- Honey is a soothing and helpful antioxidant as well. Add to tea, oatmeal
- Foods like broccoli, kale, and brussel sprouts are useful cruciferous vegetables with powerful antioxidants
- Foods like oranges, spinach, and strawberries are high in Vitamin C
- Foods like peppers, carrots, and spinach are high in carotenoids
- warm broth soups full of veggies are a staple
- juice some carrots or beets
- keep an adequate amount of protein from good clean sources
12) Supplements - This is one of my favorite categories because it's where I can boost up our defenses and give our bodies the extra nutrients we lack. Click below to learn about specific supplements for supporting the needs of the respiratory system.