top of page
  • Writer's picturemark

Immunity Boost - self care ideas

Updated: Oct 23, 2023

older man and young woman walking

In this season of colds, flus and crazy pandemics there may be some simple things that you can do to simply help yourself .

In essence, according to Chinese medicine (TCM), excessive cold raw foods and fluids suppress the fire in your belly, the cooking pot of life and; food is medicine, medicine is food.

With that in mind, here are some Nutrition Recommendations for your consideration within the context of Chinese medicine. More detail can be had by following the links throughout this blog.

Limit cold or icy beverages.

Drink warm water.

Eat cooked nutritious foods.

Limit processed foods, especially foods high in sugar or saturated fats.

Limit salads or raw vegetables.

Vitamins/Supplements Recipes

Herbal tea-

herbal tea

Boil 1 cup of water. Place 3 dried red dates (jujube dates), four chrysanthemum flowers, 1 thin slice of fresh ginger, 1 tsp of honey into water.

*Adjust recipe for individual preference. Let it soak for 10-15 minutes. Enjoy when warm! Eat the dates.

Fruit Soup

One apple (sliced), one pear (sliced), 4 grapes

Place in 2 cups of water and boil for 2-3 minutes. (Optional: add ½ tsp of honey)

Enjoy the soup and eat the fruits.

Vegetable Soup

3-4 shiitake mushrooms, 1 tomato, 1 carrot, 1 handful of chopped daikon radish, 2-4 slices of fresh ginger, 2-4 peeled garlic cloves, 3 scallions, 1 white onion, 1 handful of broccoli.

Add to 3 cups of chicken broth (or vege broth if that is your preference).

Add above vegetables and proper amount of turmeric, cinnamon, fennel, salt to personal preference.

Boil for 15 minutes and enjoy the soup and vegetables.

Eat cooked nutritious foods in moderation

Limit cold or icy beverages. Drink warm water.

Limit processed foods, especially foods high in sugar or saturated fats.

Limit caffeine, dairy products, alcohol, greasy foods, fatty/fried foods.

Limit salads or raw vegetables.

Warming foods (in TCM), are beneficial to help improve immunity as food is medicine, medicine is food.

Consider adding foods such as root vegetables (e.g. potatoes, garlic, taro, leek, chives), onions, chestnut, walnuts, ginger, black pepper, citrus, mango, turmeric, broths (like chicken soup & curries) to your diet.


If you are well and have NO physical limitations, consider mild-to-moderate intensity exercise 3-5 times per week (e.g. 30-min walking is a great start) and easy to do ...just slip out that door. In turn giving you vitamin D for free......

Looking to or needing a little something extra to assist all this, contact me to discuss what options there may be for you in the world of Chinese medicine.

# Chinesemedicine #diettherapy #foodasmedicine


Recent Posts

See All


bottom of page