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 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 let's 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 one 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 flowing, which can help avoid a viral infection turning into a bacterial infection (see point 4 below).

• Water

• Coconut water ( my favorite electrolyte drink)

• 100% fruit juices (no sweeteners),

• Tea (Throat coat, chamomile, gypsy cold care, peppermint)

• Broth

• Golden turmeric 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.  It's 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

• Supplement with a high quality supplement (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.  

• Take a hot shower or bath and breathe in the steam to help loosen things up and get them moving.  

• You can also breathe steam from a hot bowl by putting a towel over your head and breathing deeply.

• Boil a pot of water on the stove.

• Run a hot shower in your bathroom to steam in up, then breathe deeply.

• Use mist vaporizers or diffusers with essential oils in bedrooms.

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 with a 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' from the body and clothes can help your recovery go so much quicker!  

• Bath or shower each morning (and/or night, if preferred).

• Wash 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).

10. Activity

Did you know that exercising and getting the heart and lungs working can be vital to keeping things moving?

• Jump on the trampoline.

• Do a quick workout in the home.

• Go for a run/walk.

10. Keep Your Home Clean

Do yourself a favor and remove the bacteria and virus from its lingering places around the home.

• Change pillowcases and/or sheets out each day (little hack from my Mother-in-law).

• Wash family blankets used in common areas like the living room.

• Clean areas that are touched frequently like doorknobs, light switches, fridge door, faucets, toilet handles, etc.

• Clean frequently touched electronics like tv, remote, computer mouse, etc.

• Change out bathroom and kitchen hand towels daily.

11. Good Nourishment & Meals

Grandma's chicken soup when you're feeling unwell is no so far fetched. Your body is the best hospital in town, so supply it with the best nutrients it needs to heal faster.

• 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.

• Eat 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.  Check out my post "Immune Support 101" to learn about specific supplements for supporting the needs of the respiratory system.