We shouldn't wait for a global pandemic before we start prioritizing (and investing in) our health. Aside, there's never a better time to start than TODAY.
While this virus serves as a bit of awakening, we can utilize this time to hone-in on supporting our innate immune response as well as supporting our immunity through regular chiropractic care, food as medicine approaches, supplementation, and other mind-body modalities.
When it comes to food, making conscious decisions to best support you and your family's immune system is key.
Here are some foundational tools when it comes to food as medicine and immune support:
probiotics (on a daily basis)
Probiotics also provide synergy outcomes; meaning, they not only help with immune enhancement but also support other favorable health outcomes (gut healing, less bloat, enhanced mood, etc.)
bone broth (on a daily basis)
herbs (pulse in as needed)
vitamin D3 (on a daily basis)
multivitamin + minerals
1) First, empty the lungs of air.
2) Next, breathe in quietly through the nose for 4 seconds.
3) Hold the breath for a count of 7 seconds.
4) Exhale (forcefully) through the mouth, pursing the lips, for 8 seconds.
Repeat this cycle for up to 4 times.
30-minute AMRAP (as many rounds as possible):
10 box step-ups [body weight] (fireplace ledge, step, chair, etc.)
10 push-ups [use knees or allow self to lay flat on the ground and push upwards]
10 weighted squats [air squat] (jugs of water as weight)
10 weighted lunges [body weight] (jugs of water as weight)
200-meter sprint [walk/jog] (treadmill or run outside)
[modifed version] | (if no access to a gym or equipment, alternative ways to perform each exercise)
A note on elderberry - There might be reason to not supplement with elderberry if you have a confirmed case of COVID-19 if you also have an underlying autoimmune condition due to increased cytokine release and this virus mechanism. At this time, there is much unknown regarding the virus. However, including small, regular doses for immune-supporting benefits and pulsing-in elderberry provides an added layer of protection. Consider making our elderberry gummies (recipe shared previously) to provide a little boost as well as gut support (gelatin).
Here's a great way to use Vital Proteins gelatin to make Elderberry Gummies; perfect for on-the-go or a fun way to get the kids to supplement with elderberry.
Added bonus of our recipe: Includes gelatin and probiotics!
We get asked A LOT about the benefits of gelatin... here are just a few:
improves skin health
maintains strong bones
Click here for your free elderberry gummies recipe.
Need supplement recommendations/links? Here are our favorites:
to health + wellness,
samantha schleiger ms, rdn, cd, clt, miep
integrative registered dietitian nutritionist
all about elderberry
Black elderberries (sambucus nigra) contain vitamins A, B and loads of C, flavonoids (such as anthocyanins, which are powerful antioxidants) and can help to protect cells against damage... all of which provide an excellent immune boost during the long winter months when sickness lingers.
Studies show that supplementing with elderberry can lessen the severity and duration of both colds and flu. A 2004 study of elderberry extract in flu patients revealed that symptoms of the flu were relieved 4 days sooner than flu patients who didn’t receive elderberry. Supplementing with elderberry has also been shown to improve sinus infections, aid in skin and hair health, and more! The elder plant has many medicinal uses including: treatment of colds and other infections, allergic conditions (allergies, sinusitis), and more.
what's in our elderberry syrup?
We do our best to thoughtfully source and curate the highest quality supplements to offer you and your family.
Seattle Elderberry uses only organic, simple ingredients that are sourced sustainably. The organic elderberries are wild-grown and hand-foraged by a woman named Joanna (no, not Joanna Gaines). The berries are harvested in the fall and dried slowly (using only natural materials) at a low temperature via solar power (to preserve nutrients).
What does that mean? The elderberries used in our syrup never come in contact with:
Only organic spices and raw honey or pure, organic maple syrup are used in the process.
+ filtered water
+ raw honey or pure, organic maple syrup
+ organic elderberries
+ organic lemon juice
+ organic, fair-trade Ceylon cinnamon
+ organic ginger
+ organic clove
why Ceylon cinnamon vs. Cassia cinnamon?
Ceylon cinnamon is known as "true cinnamon." Cassia cinnamon (the traditional cinnamon that many of us know) contains a chemical called coumarin which is present in higher concentrations in Cassia than in Ceylon cinnamon.
Coumarin has been shown to be toxic to the liver and kidneys and may also be carcinogenic. Ceylon cinnamon has potential beneficial effects on glucose metabolism and body weight and contains antioxidant compounds called proanthocyanadins. Other benefits include antimicrobial and anti-parasitic activity, digestive health and blood pressure reduction.
Our elderberry syrup comes in a reusable, recyclable glass jar that's packaged and shipped in 100% recycled material (yeah!).
Elderberry could potentially interact with several medications. If you currently take any of the following medications, you should talk to your health care provider before using an elderberry supplement: Diabetes medications, diuretics (water pills), chemotherapy, immunosuppressants (including corticosteroids and medications used to treat autoimmune diseases), laxatives, and theophylline.The information provided here is not intended to be or replace medical advice.
1. Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. doi:10.3390/nu8040182
2. Tiralongo, E., Wee, S. S., & Lea, R. A. (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients, 8(4), 182. doi:10.3390/nu8040182
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