Your Sick-Day Setup

What should be in your “Illness Cabinet” before illness hits:

• Thermometer & Pulse oximeter
• Electrolytes (clean ingredients), raw honey* (for kids over 12 months of age), elderberry* (under 12 months, check formulation with doctor), Vitamin C, Vitamin D, Zinc, & Probiotics
• Saline Spray, Humidifier, & Epsom Salts
• Activated charcoal/binder (ONLY when indicated)

Thermometer + Pulse Ox Basics

• Normal pulse ox: >95%
• Normal fever range: 100.4 – 103° Fahrenheit (depending on age)
• Babies less than 2 months with a temperature greater than 100.4 rectal equivalent – call pediatrician.

When to Avoid Certain OTC Meds:

• Avoid multi-symptom cold meds
• Avoid cough suppressants in young kids
• Use Tylenol sparingly – reserve for severe discomfort
• Avoid Benadryl for routine colds

Natural Tools (That Actually Help):

• steam showers & diffused essential oils
• warm honey lemon water
• saline rinses or nasal aspirator
• warm or cool compresses

Recovery & Post-Illness Repair

Gut Repair: Probiotics, bone broth, prebiotics (banana, oats, veggies)

Immune Supportive Foods: Salmon, berries, broth, sweet potato, eggs, & leafy greens

Supplements: Zinc, vitamin-D, omega-3’s, probiotics, & magnesium for sleep

Return to Activity When: Energy is back, eating is normal, & no fever for 24 hours

Lingering Symptoms: cough can last 1 – 2 weeks, fatigue may persist a few days; monitor hydration & sleep.

Managing Symptoms

Step-by-Step Checklist

• Check temp, breathing, hydration status
• Offer fluids
• Begin Vitamin C & Zinc
• Support lymph drainage (massage, warm bath)
• Reduce sugar immediately
• Start humidifier & saline
• Observe energy level and breathing

Questions to Ask Immediately:

1. Are they breathing normally?
2. Are they drinking?
3. Are they responsive/alert?
4. Any severe pain?
5. Any significant exposures?

Hydration Triage:

Accept: water, broth, coconut water, electrolytes.

Avoid: juice, dairy (if mucus heavy)

When to Push Fluids: Dry lips; fewer wet diapers; dark urine; fast breathing

Inflammation Curve:

Normal: Mild fatigue, fever, decreased appetite.

Red Flag: Rapid worsening, lethargy, breathing changes

Early Interventions That Make the Biggest Difference:

Vitamin C, zinc, elderberry, warm baths, sleep, & quiet play

Vitamins, Minerals, Herbs & Homeopathy:

• Vitamin C: every 4 – 6 hours; 100 – 250 mg (toddlers), 500 – 1,000 mg (kids)
• Zinc once per day: 2–5 mg (less than age 3), 5–10 mg for kids
• Vitamin D, acute: 2–3x baseline for 1 – 2 days
• Herbs: elderberry (1–2x/day), echinacea, propolis
• Homeopathy: consult provider

Signs of Improvement:

More playful, drinking better, fever stabilizing & more energy

First 24 Hours: Support the Immune System, Don’t Overwhelm It

Choose 2 – 3 core supplements, not 10. Do LESS, but do it consistently.

What Actually Helps (and What Doesn’t)

Works:

• Honey
• Elderberry
• Zinc
• Vitamin C
• Vitamin D
• salt baths
• steam & saline
• hydration

Does NOT Work Usually (or Can Harm):

• OTC “cold & flu” combos
• overuse of Tylenol
• expectorants in young kids
• constant fever suppression
• sugar, crackers, & processed snacks
• dairy during active mucus

The 48 – 72 Hour Window

Warning Signs:

• Persistent high fever
• Worsening cough
• Dehydrated
• New rash
• Vomiting
• Very low energy
• Breathing changes

Support Lymph & Congestion:

• Warm baths
• Massage behind ears & neck
• Hydration
• Humidifier
• Light movement

Stool Clues:

Loose stools may indicate viral progression or post antibiotic issue.

Constipation can slow recovery and prolong a fever

Dehydration Watch: No tears, sunken eyes, dry mouth, few wet diapers

Osteopathic Manipulative Medicine (OMM): OMM can support the immune system and help shorten the duration of the illness.

Respiratory Section

Coughs:

Wet:mucus clearing > saline & steam

Dry: airway irritation > humidifier & honey (over 12 months of age)

Respiratory Red Flags:

• Flaring nostrils
• Rib retraction
• Fast breathing
• Blue lips
• Inability to speak in full sentences (older kids)

Positions That Help:

• Upright
• Chest elevated
• Side-lying
• Skin-to-skin for infants

Nebulizer Guidance:

Saline is safest.

No essential oils in nebulizer

Mucus Thinning Techniques:

• Warm liquids
• Steam
• Chest PT
• Saline rinses

Gut Illness Protocol

Vomiting Protocol (Hour-by-Hour)

Hour 1: nothing

Hour 2: 1 tsp electrolyte water every 5 minutes

Hour 3: increase to 1–2 tbsp every 10 minutes

Hour 4: add broth

Hour 5: add bland foods (banana, rice, potato)

Rehydration Formulas:

Homemade electrolytes & oral rehydration solutions. Avoid sugary sports drinks

Binders:

Use ONLY if suspected toxin exposure or severe diarrhea with cramping.

AVOID IF: constipation, dehydration, or in very young children

Diarrhea: Normal for 3 – 7 days with viral illness

Foods to Avoid: Dairy, juices, fried foods, heavy fats, & processed snacks

72-Hour Gut Reset: Broths, bananas, rice, potato, applesauce, simple proteins, probiotics (once stabilized)

Key Points Summary

When to Call the Doctor

Red Flags by System:

• Respiratory: difficulty breathing, retractions
• GI: dehydration, bloody stool, severe pain
• Neuro: unresponsive, stiff neck
• Skin: purple rash, rapidly breathing
• General: very low energy, unable to drink

Urgent Care vs ER: Urgent Care: severe ear pain, mild dehydration, persistent fever. Emergency Room: breathing trouble, unresponsiveness, severe dehydration

Useful Tests: Strep, Flu/RSV, Urinalysis, Chest X-Ray (if indicated), CBC or Chemistry if severe or prolonged illness

The Fever Guide

Temperatures: Fevers up to 103° Fahrenheit can be normal in older kids with a virus, consult with provider. Temperature ≠ severity – behavior matters more

Fevers Are Helpful: They activate immune pathways and slow viral replication

When to Treat: Pain, poor sleep, dehydration, or discomfort

Natural Support: Warm bath, cool cloth, hydration, & rest

When Fever Requires Care:

• 2 months of age or younger (100.4° Fahrenheit rectal equivalent)
• 104 – 105° Fahrenheit
• Lasts more than 5 days
• Lethargy
• Severe pain
• Stiff neck
• Trouble breathing

Febrile Seizures: Common, usually harmless, triggered by rapid temperature rise – not the number

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The Hidden Biological Roots of Meltdowns

When a child loses control, we often think it is psychological – but biology plays a massive role.

The gut-brain axis is central. Up to 90% of serotonin – our “feel good” neurotransmitter – is made in the gut. When gut health is off (due to antibiotics, processed foods, or food sensitivities), I often see parallel issues with anxiety, irritability, and emotional swings.

Inflammation is another hidden driver. Cytokines (inflammatory molecules) can disrupt brain signaling, leading to low frustration tolerance or “fight-or-flight” reactivity. I see this all the time in kids with eczema, allergies, or constipation – the same kids whole melt down easily.

Some children have an issue with sensory integration that can cause them to be more reactive. Play is children’s work and going through developmental patterns from birth through adolescence help children to integrate their nervous system. Children need 90 minutes (or more) of outdoor play a day. Osteopathic manipulative treatment corrects structural disturbances, allowing the body to utilize its inherent ability to heal, enabling children to feel comfortable in their body.

Key Supports:

• Start with gut-healing foods: bone broth* or organic chicken broth, fermented foods (like sauerkraut* or unsweetened yogurt), and higher-fiber fruits and vegetables. (* – although these foods are nourishing, they contain higher amounts of histamines which may not agree with all children)
• Avoid common irritants: artificial dyes, refined sugar, and food chemicals – all of which can disrupt gut flora and trigger inflammation
• Support microbiome balance with a quality probiotic (look for multi-strain blends including Lactobacillus rhamnosus and Bifidobacterium longum)

The “Calming Plate” – Foods That Fuel Focus and Stability

Food is information for the brain. The right meals can steady energy, focus, and emotions; the wrong ones can send blood sugar – and behavior – on a rollercoaster.

A balanced plate for calm should include:

• Protein: eggs, chicken, turkey, salmon, beans, or lentils (helps stabilize blood sugar and fuels neurotransmitters)
• Health Fats: avocado, olive oil, coconut oil, grass-fed butter (supports brain structure and slows digestion)
• Fiber-rich Carbs: quinoa, oats, sweet potato, or fruit (smooths blood sugar peaks)
• Colorful Produce: especially leafy greens and berries (reduce inflammation)

Foods that often trigger dysregulation include sugary cereals, juice boxes, artificial dyes, and refined carbs.

The Supplement Trio That Helps 9 Out of 10 Kids

Supplements aren’t magic pills, but when used thoughtfully, they can make a huge difference in calming the nervous system. Here is a tiered approach you can try:

Tier 1: Foundational Nutrients

• Magnesium glycinate or citrate: supports relaxation, sleep, and bowel regularity
• Probiotic: Balances gut bacteria and support serotonin production
• Omega-3s (DHA + EPA): reduces inflammation, improves attention & mood.

Tier 2: Targeted Support:

If Tier 1 isn’t enough after 4 – 6 weeks, I consider:

• L-theanine: naturally calm kids without sedation (especially helpful for anxious or overstimulated kids)
• B-Complex Vitamins: support energy metabolism and neurotransmitter synthesis (consult your provider for specific brands)
• Herbal Supports like lemon balm or chamomile (gentle nervines that can soothe agitation)

Blood Sugar Swings that look like ADHD

A child who hasn’t eaten enough – or has eaten mostly sugar – can act exactly like a child with ADHD: distracted, impulsive, hyperactive. Blood sugar instability leads to cortisol spike, adrenaline surges, & mood crashes.

Quick Reset:

• Never skip breakfast – include protein + fat + fiber (example: eggs, avocado, & berries)
• Offer small, steady meals or snacks every 2 – 3 hours for younger kids
• Watch the after-school window – a healthy snack before homework or activities can prevent late-day meltdowns

Favorite Blood Sugar-Balancing Snacks:

• Hard-boiled eggs + fruit or berries
• Turkey Roll-ups + cucumber or carrot sticks
• Hummus + whole-grain crackers
• Greek yogurt + chia seeds
• Mixed nuts (unsalted) + dried fruit

The Bedtime Rhythm That Resets the Nervous System

Kids thrive on rhythm. When sleep in inconsistent, their stress hormones (especially cortisol) stay elevated – making them more reactive during the day.

Simple bedtime framework:

• Turn off screens 60 minutes before bed
• Warm bath or shower to relax muscles and drop core body temp
• Read together – this triggers oxytocin and signals safety
• Consistent bedtime and wake time – even on weekends

Optional add-ons:

• Magnesium cream or Epsom salt bath for relaxation
• Calming herbal tea (chamomile, lemon balm, or lavender)
• Weighted blanket or deep-pressure massage before bed

The Sensory Reset That Works in Minutes

When a child is in fight-or-flight, reasoning doesn’t work. You need to calm the body first.

My sensory tools:

• Deep pressure: big hugs, compression vest, or wrapping in a blanket burrito style
• Cold reset: splash of cold water on hands or face

Deep belly breathing: simple cues for young kids: ‘smell the flower’ and ‘blow out the candle’

Key Points:

• Support the gut-brain axis & gut health
  • Gut healing foods
  • Avoid common irritants
  • Support microbiome with a quality probiotic
• Calming Plate for fueling focus & stability, includes:
  • Protein
  • Healthy fats
  • Fiber-rich carbohydrates
  • Colorful produce
• Supportive Supplement Trio:
  • Magnesium (glycinate or citrate)
  • Omega-3’s (DHA + EPA)
  • Probiotic
• Preventing blood sugar swings:
  • Never skip breakfast, always include protein + fat + fiber
  • Snacks & meals every 2 – 3 hours for younger kids
  • After-school window – offer a healthy snack to prevent a melt-down
• Bedtime Rhythm
  • Consistent routine
  • Turn off screens, warm bath or shower, and read together
• Sensory Reset
  • Deep pressure, cold reset, or breathing cues

The post Calm Child Protocol appeared first on Osteopathic Center of Coronado | Dr. Mary Anne Morelli Haskell, D.O., A Professional Corporation.

“…In his book, Raising Emotionally Resilient Teens and Tweens, Kim John Payne says that “About half of all peer abuse or hyper-controlling issues now involve some form of cyberbullying, and the numbers are on the rise.”

While Payne is obviously concerned he asks the obvious question, “Shouldn’t we have expected far-reaching social consequences when we put some of the most powerful tools humankind has ever invented (smartphones, tablets, computers) into our children’s hands while exercising minimal supervision?”

In his research, Payne found that kids who are cyberbullied feel scared and hurt, and develop a negative self-image. Here are more sobering cyberbullying statistics about our kids:

25 per cent engaged in self-harm
26 per cent had suicidal thoughts
37 per cent developed depression
41 per cent developed social anxiety
60 per cent of teenagers have been cyberbullied
70 per cent of teenagers have had rumours spread about them online
20 per cent of tweens (ages ten to twelve) have been cyberbullied
90 per cent of twelve-year-olds are using social media
81 per cent of kids feel it is easier to get away with bullying online

…So, from where does the solution arise? One thing I do know is that the same environment that created the problem isn’t the one to fix it.

Big tech doesn’t have our kid’s best interests at heart – to them, our children’s attention is the commodity they wish to mine and they’ll do all they can to secure and addict our kids to the same devices we find so hard to resist as adults.

In the digital age, where the line between the real world and the virtual one has become increasingly blurred, the responsibility falls on us, as conscious parents, to create a safe, balanced environment for our children.

This blog post aims to explore the profound impacts of smartphones and social media on our kids’ mental health, provide insights from various research and experts, and empower parents with the knowledge they need to protect and promote the well-being of the next generation…”

Learn more here: https://raisedgood.com/smartphones-kids-and-inconvenient-truths-what-parents-need-to-know/

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The breasts begin preparation for nursing early in pregnancy. Some mothers have an overabundance of milk, some not enough and others have just the right amount to satisfy the baby. A healthy diet and plenty of fluids are essential for mom. It is good to drink a glass of water every time you nurse or pump in addition to what you usually drink.

A nipple shield can be helpful if you have inverted, flat or short nipples. Premature babies may not be strong enough to successfully nurse and a nipple shield may make it easier for them. If your baby has difficulty latching which may be due to a tongue-tie, tongue thrust or retracted tongue, a shield can be helpful as these issues are assessed. A lactation consultant can help with breastfeeding issues and an osteopathic physician can assess and treat related structural issues. Tongue function is important for feeding, eating, swallowing, speaking and breathing as well as the developing face. Anatomic issues and functional issues have to be assessed together.

What about Tongue Ties?

Everyone has a lip and tongue frenulum, a band of tissue that connects the tongue to the floor of the mouth and the lip to the gums. You can lift your upper lip and tongue to observe yours. Frenums develop early in pregnancy and should regress enough that the tongue is not tethered and the upper lip can flange so the baby can grasp not only the nipple but the areola as well. The areola contains milk in the sinuses so baby needs to be able to include this area to get the most milk. When a baby can only grasp the nipple, it can cause breastfeeding to be painful.

A difficult birth can affect the nerves that feed the tongue, affecting breastfeeding. Compression in the area of the vagus nerve can lead to excessive spitting up.

The tongue’s ability to reach the roof of the mouth is important for breastfeeding and for the development of the mid and lower face.

Infant signs of a tongue tie:

• Inability to latch onto the breast or to latch deeply
• Difficulty maintaining a latch that forms a seal so milk dribbles
• Baby tends to slide off the nipple, and is unable to use a pacifier
• Long feeding times without feeling full, poor weight gain or excessive weight gain (this can depend on how much milk mom produces)
• Falling asleep while nursing without completing the feed, poor sleep
• Gums, bites or chews the nipple
• Gulps, swallows air leading to gas and stomach pain, excessive fussiness
• Lip ties can also contribute to the above and may prevent the upper lip from flipping leading to a shallow latch, as well as preventing the mouth from opening widely

Tongue tie breast challenges for mom:

• Sore nipples (lipstick shaped nipples, blanched, sore, cracked or blistered nipples)
• Severe pain with nursing
• Incomplete emptying of the breast which can lead to mastitis
• Infected nipples, thrush
• Poor milk production or flow

Lip and tongue tie issues often require a team effort to resolve. All newborns benefit from an osteopathic evaluation to relieve issues from positioning in the womb as well as any birth trauma.

For babies that would benefit from a frenectomy, the Osteopathic physician can address structural and functional issues before and after the procedure with gentle osteopathic manual medicine.

The post Successful Breastfeeding appeared first on Osteopathic Center of Coronado | Dr. Mary Anne Morelli Haskell, D.O., A Professional Corporation.

Happy Halloween!

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Your best defense is a Good Offense!  The faster you support the body during an illness, the easier it is to get well faster.  Colds and flus are the body’s way of cleaning house.

Foods-see how many colors of veggies and fruits you can eat in each meal. Aim for 8-12 servings a day. Natural substances in whole foods help our body fight infection.

• Salad: greens, tomatoes, cucumbers, celery, dandelion greens, calendula flowers, radishes, olives….
• Be creative! Change them up daily or make raw veggie trays
• Vegetables including cruciferous veggies (broccoli, cauliflower, cabbage, kale, bok choy, brussel sprouts) carrots, squash, artichokes, onions, garlic, sweet potatoes, peas, green beans, jicama, red peppers…
• Fruits, especially less sweet fruit like berries, lemon, lime, apples
• Reishi, Shiitake, Maitake Mushrooms
• Herbs: rosemary, turmeric, basil, oregano, fennel, dill, chili pepper, ginger (raw ginger can be used to make a tea also)
• Warm teas and lemon water
• Eat warm foods including soups and stews.  Chicken soup is a traditional food for healing as it contains cysteine which helps thin mucous
• Bee products-honey, royal jelly, propolis (unless allergic to bee stings)
• Adequate protein is essential for immune function
• Healthy fats such as coconut oil, olive oil, avocado oil, ghee, organic butter
• Avoid damaged fats such as corn, canola and vegetable oils as well as all hydrogenated oils
• Stay well hydrated, drink plenty of filtered water
• Reduce sugar and eliminate high fructose corn syrup: they suppress white blood cells for hours

Supplements– Remember supplements are supplemental and this list does not constitute medical advice. Consult your integrative physician for doses which vary according to age. True health comes from what we eat, think and breath. General recommendations include:

• Vitamin C 1000mg 2-3 times a day for adults. Helps white blood cells fight infection. If you overdo it, loose stools will let you know.
• Zinc is an important mineral for immunity, 20-40 mg for adults.  Zinc rich foods include seafood, pumpkin seeds, sea vegetables, beans
• Vitamin D3  supports T helper cell immunity and can reduce respiratory infections. 400iu for infants, 1000iu for children, 2000iu for adults
• Quercetin found in leafy greens, broccoli, red onions, peppers, and apples may inhibit a variety of viruses, reduce inflammation and can help with seasonal allergies (D-Hist and D-Hist Jr. are a big help for allergies)
• Vitamin A foods such as cod liver oil, sweet potatoes, carrots, spinach and broccoli support healthy mucous membranes
• Probiotics-our gut works night and day to protect us!
• NAC (n-acetyl cysteine) increases glutathione, thins mucous, and helps the respiratory system protect itself
• Echinacea, astragalus, andrographis, elderberry boost immunity (check with your physician if you have an autoimmune condition-then we use only adaptogenic herbs)
• Medicinal mushrooms-(Avoid if breast feeding)
• Melatonin is also an antioxidant and can decrease viral attack for adults. Children tend have more melatonin than adults which may be one reason they are less affected by some viruses
• Homeopathy: Homeopathic remedies depend on symptoms. Common flu remedies include Oscillococcium, Bryonia, Arsenicum Album and Gelsemium
• Consult with Dr. Mary Anne for specifics for your child.

Lifestyle:

• Wash hands well, taking 20 seconds. Thieves and On Guard essential oils have antiviral activity and can be taken orally and used as cleaners. Avoid breathing cleaning fumes.
• Wipes can be made with paper towels and 1 Tbl hydrogen peroxide and 1 Tbl of water. Carry with you in a plastic bag.
• Briotech’s HOCl can be used for sanitizing surfaces and skin. www.briotechusa.com
• Sleep well in a dark room with the WiFi off and your cell phone at least 5’ away from your head
• Engage with loved ones, LAUGH, Play
• Reduce stress, BREATHE, use simple breathing exercises to reduce stress
• Moderate exercise to tolerance boosts your immune system and keeps you from yelling at your kids
• Daily sunlight and outdoor exercise.  Children need 60-90 minutes or more of physical activity every day.
• Fever is an important way your body fights infection as bacteria and viruses are heat sensitive.   Plenty of clear fluids, soups,  juicy fruits and vegetables are vital during a fever-it’s like being in the desert.  Offer children fluids frequently.
• Healthy adults can raise their body temperature with a sauna, steam bath and exercising to a sweat.
• Mucous membrane hygiene: gargle with saltwater for sore throats and postnasal drip, use X-clear or saline nasal irrigation. Clean your device with peroxide or hot soapy water after each use.
• Gently with the pad of your finger stimulate Chapman’s immune points. See the points below for earaches, sinuses tonsils and lungs.  Rib raising is a helpful osteopathic technique to aid the lungs in clearing out mucous to prevent respiratory infections. Stretch to keep your rib cage moving to improve blood flow and lymphatic drainage to your lungs.
• Early Osteopathic treatment helps support the immune system
• Avoid Smoking, vaping, drug use, excess alcohol

Be safe, be well! Dr. Mary Anne

We can help patients access quality supplements through Fullscript and Wellevate.
drmaryanne.com

Resources:

• https://theana.org/COVID-19?fbclid=IwAR2rmSFCVUExTueooyz3KyTswDkppG_EFLo_zz_sdncGasGSjaJuvC5Zz9A
• https://www.donnieyance.com/the-truth-about-elderberry-sambucus-nigra/
• https://www.healthsystemhelp.org/blog/general-health-advice/fighting-coronavirus-at-home/?fbclid=IwAR2Lqm02FLeum1i6Xrd

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Presently the incidence of autism is about 1 in 45. Before 1960, the rare cases of autism were apparent early, usually before 6 months. These days, most cases are regressive autism, where development appears to be progressing normally until around 12-24 months. Signs can be blank stares, loss of eye contact and loss of speech.  Persistent regression is never a part of normal childhood development and should be investigated promptly.  The question has been asked, are genetics causing this epidemic? Although genes may create a susceptibility, they don’t create epidemics and rapid changes in a population. Recent literature suggests that the causes of the frightening rise in autism is multifactorial and the ever increasing number of environmental toxins and chemicals are implicated. Genetic variation can increase vulnerability to environmental toxins which can change gene expression by damaging DNA.

The good news is that we are beginning to understand the science of epigenetics which means “above genetics”. This means we can influence our genes in a positive way through a healthy whole foods diet and life style choices. Epigenetic factors influence development from conception and throughout life. Early intervention for these children is crucial. Supporting their metabolic pathways where glitches have occurred can help improve behavior and functioning.

No two children on the autistic spectrum have the same symptoms. It’s important that the parents and physicians work as a detective team to track when symptoms began, using a timeline approach.  Note which areas the majority of symptoms are in to find the best treatments.  Areas to investigate are gastrointestinal disturbances, microbiome imbalances, allergies, food sensitivities, mitochondrial issues, nutritional imbalances, hormonal imbalances, and infections: viral, bacterial, fungal (candida), parasites.   A biomedical workup can include testing for food allergies, intestinal flora imbalance, urine organic acid testing, genetic screening and other functional labs.  Core foundational issues such as a healthy whole foods diet, neurologic integration and treatment of birth trauma must be addressed.  Osteopathic manipulation, including working with the cranial sacral system can improve blood flow to the brain as well as support the free flow of the cerebrospinal fluid. This fluid which protects and “housecleans” the brain as well as carries many messenger molecules, hormones, and neurotransmitters. The recent discovery of the role of the glymphatics in brain health adds to our understanding of why osteopathic treatment is so valuable.  Helping these children reach their potential requires an integrative approach. We can help parents find solutions for their special children.

Prevention is key for protecting the health of future children. By improving their health before pregnancy and reducing toxic exposures, parents have the best chance of having a healthy child.

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Our bodies have an amazing immune system involving our lymph noes, appendix, bone marrow, tonsils, adenoids, thymus, spleen and gastrointestinal tract. This is a great time of year to think about how to support our immune systems. The highest rates of cold and flu are seen December through March. The strains of flu viruses constantly change, making supporting your immune system your best defense. Here we’d like to offer some tips and tricks to help you and your family boost your immune system (plus, what to do if you DO get sick). A prompt counter attack shortens illnesses.

Several factors that can contribute to a weakened immune system, leaving your body susceptible to illnesses like the cold and flu, include stress, lack of sleep, lack of sunshine, poor diet, alcohol, and sharing of germs. Follow these tips to keep your immune system strong through these winter months and beyond…

• Get plenty of good quality sleep.
• Exercise. It helps pump your lymphatic system, and your immune system needs good circulation in order to perform at its best for you.
• Reduce stress. Remember that stress depletes vitamins and minerals (especially zinc, B vitamins, and vitamin C). Breathe deeply, and prioritize your health. If you are experiencing too much stress, try a guided meditation or simply rest when you can.
• Wash your hands! Germs are easily shared at work, school, and while traveling. Washing your hands often and keeping them off of your face can help prevent this. Avoid antibacterial soaps, and opt for pure, chemical-free soaps. Anitbacterial soaps contain ingredients toxic to cells. The rubbing action of the hands with soap is very effective in removing germs.
• Eliminate sugar and processed foods from your diet. Sugar consumption has an immediate, debilitating effect on your immune system. Go for delicious, organic whole foods instead! Try cooking with garlic, onions and mushrooms, which have natural antibacterial and antiviral compounds. Chicken soup or bone broth contains cysteine which helps thin mucous. Grandma was right!
• Give your vitamin D level a boost. Vitamin D deficiency is the likely cause of seasonal flu viruses. Getting an optimal level of this vitamin will help you fight infections of all kinds. Get a little sun when you can, and consider supplementing with high quality liquid vitamin D drops.
• Stay hydrated. Drink plenty of water throughout the day. Soups, coconut water, teas and other nutritious drinks help your body clean house and heal.

What if you DO get a cold or flu?

If, despite your efforts, the cold or flu gets to you, make an appointment for osteopathic treatment. The value of osteopathic manipulative treatment for influenza was shown during the flu epidemic of 1918. Doctors at the time noted that the most effective treatment was begun at the early onset of symptoms (within the first 24 hours) and consisted of carefully applied muscular relaxation and relaxation of the deep spinal musculature and mobilization of the spine, along with supportive measures like hydration. Osteopathic manipulative treatment stimulates blood flow which increases the immune response. Lymphatic drainage techniques also help support the immune system and decrease congestion. Stimulating the sympathetic nervous system decreases mucous production. Treatment decreases pain and muscle spasm and increases relaxation and well being. These treatments are individualized to suit each patient’s needs and can help shorten illnesses. Colds and flu are the body’s way of cleaning house and ask us to slow down and take care of ourselves.

Dr. Mary Anne’s Remedy to Ease Cold Symptoms

Dr. Mary Anne suggests gargling salt water to relieve respiratory congestion, especially if you have a sore and itchy throat. It can loosen that thick mucus which coats the throat, and can remove allergens, bacteria, and fungi taking up residence.

For great results, stir ½ tsp. of sea salt in 8oz. warm clean water until well dissolved. Spit out the salt water once you have gargled and swished.

Studies have shown that gargling 3 times a day during the flu and cold season can decrease your chances of getting an upper respiratory tract infection. Children enjoy this funny sounding cleansing of the throat. Make sure you have a towel ready to catch any excess water that doesn’t make it into the sink! This teaches kids a very easy, effective, and inexpensive self-help remedy they can use for the rest of their lives.

Elderberry syrup is one of my favorite antivirals for children. Individualized doses of zinc, vitamin C, and Vitamin A help support the immune sytem as well as carefully chosen homeopathics. We can help you with an individualized plan to get well and stay well.

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Compromise of the venous/glymphatic drainage limits O2 and nutrients from getting into brain cells as well as toxic metabolic and inflammatory waste products from being cleared. Restoring the glymphatic pathways can have a profound effect on healing.
This was poetically stated by A.T. Still in 1892. “He who is able to reason will see that this great river of life (cerebrospinal fluid) must be tapped and the withering fields irrigated at once, or the harvest of health be forever lost.”

Swimming in the warm gulf waters every morning before class was healing also! Pictures are courtesy of fellow DO.

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