Not yet a practitioner of Tantric Qigong, T’ai Chi or Yoga? Here are some simple suggestions:

– Get extra sleep. The hectic holidays, traveling, and associated stress place additional demands on your body. If you are sleep-deprived, your body and emotions react more poorly to stress. This can trigger depression and viral illnesses such as colds, flu, cold sores, etc. It is best to get 8 hours of sleep timed so your circadian rhythm is in sync with the daylight hours, i.e., waking up at dawn.

– Drink lots of water. Central heating tends to dry out the air, which in turn dries out your mucous membranes. This can result in nosebleeds, sinus conditions, and leave the nasal passages more vulnerable to attack by respiratory viruses. Hydrating will help you to keep your mucous membranes healthy and resistant to viruses. A humidifier may be helpful also.

– Get a minimum of 30 - 60 minutes of outdoor activity in natural light every day. Gentle, non-fatiguing exercise, sunlight, and breathing fresh air will build your vitality and resistance to winter diseases. You should not exhaust yourself with exercise, as this will steal vital energy from your immune system. T’ai Chi, Tantric Qigong, and Yoga are ideal, but you can substitute walking for up to an hour every day if you don’t know these other exercises. Exercising in full sunlight is an excellent treatment for seasonal affective disorder.

– Other treatments for SAD include light boxes that use intense illumination that provide at least 10,000 lux. Exposure to this bright artificial light has about an 85% success rate if used for 30-60 minutes daily. Some improvement is usually noticed within a week, but it can take a few weeks for full improvement to occur. Here is a good light box that will help, click on the link for more information:

– Do some gentle stretching. Stretching will improve circulation and help remove toxins. Better blood and lymph circulation can improve immune response. You can do this indoors or out. Out of doors has the additional benefits outlined above, but you need to make sure your clothing is adequately warm to minimize Chi loss in the cold. Often jogging trails at the park will have some stations set up for stretching.

– Take some vitamins. When under stress, some water-soluble vitamins can be leached from your system so replenishing these vitamins with a basic multivitamin may be helpful. Additional amounts of vitamin C and zinc can stimulate immune response. B vitamins help with stress, chronic fatigue, and fibromyalgia, and may improve attention deficit. There is some evidence that even senile dementia may be related to a B12 deficiency.* Beta-carotene and Vitamin A fortify the mucous membranes against pollutants, microbes and carcinogens, and strengthen the thymus gland, which produces T cells.

– Eat yogurt. A good brand of yogurt can have a spectrum of friendly lactobacilli that may prevent you gastrointestinal tract from being colonized by pathogens.

– Take some herbs. Astragalus, Echinacea, and similar herbs may help foster immunocompetence. Ginseng is an adaptogen, building your ability to deal with stress. Red Ginseng may increase your vital fire.

– Breathe. Atmospheric Chi contains solar energy and you can absorb this power with various Taoist and Yogic techniques. A very simple one is to do 10 deep breaths. Inhale deeply for count of 5 or 6, then exhale slowly while focusing on relaxing your body and mind and letting go of any negative emotions. Relaxing will help encourage your Chi to circulate in a more unimpeded manner, strengthening your body energetically.

– Have some good sex. Even if you don’t have a partner. Regular sexual activity can be helpful, stimulating the hypothalamus and pineal gland in particular, and the endocrine system in general. This balances the emotions and strengthens the immune system. During the winter season, the Taoists recommend less ejaculation for both men and women.

– Make sure you eat well. Eat a variety of vegetables of different colors. This time of year the denser vegetables are better than leafy or watery vegetables and fruits. Vegetable soups and stews can be warming and fortifying, as can hot oatmeal.

* Hamilton, et.al, Nutrition Concepts & Controversies, 5th Ed., West Publishing, St. Paul, 1991
(c) 2006 Keith E. Hall. All rights reserved.

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Tags: breath, ejaculation, nutrition, SAD

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