Winter is upon us and many are already feeling under the weather.  My husband laid low for much of the weekend feeling less than stellar.  

In addition, even healthy practices can put us at greater risk of weakened immune systems.  For example, prolonged periods of exercise and heavy training regimens are associated with suppression of immune system function, which can increase your risk of picking up opportunistic infections. Check out this paper for a deeper dive into this topic.  

To reach and maintain peak physical condition, it is important to both minimize exposure to elements that may harm your immune system and to take proactive, consistent measures to enhance your body’s ability to protect itself. By developing a daily, consistent routine, you can easily and effectively keep your families healthy throughout all seasons of the year.

Essential oils are amazing when it comes to getting you through sickness and supporting immunity. This involves two strategies: prevention and response. Prevention involves adding healthy habits to your daily routine. It is best to practice these habits regularly, as oils are most effective when used frequently in small amounts, rather than irregularly in large doses.  See the recipes below for practical ways to go about both prevention and response. 

There are many essential oils that can combat "ick" and support health at the same time, but you don’t actually need a huge collection. There are several “powerhouse oils” that you can do so many things with! 

On Guard (protective blend)

• supports healthy immune and respiratory function
• protects against environmental threats
• supports the body’s natural antioxidant defenses
• promotes healthy circulation
  
  

Melaleuca

• promotes healthy immune function
• protects against environmental and seasonal threats
• helps purify and freshen the air
• cleanses cuts and abrasions
  
  
  

Copaiba

• supports the health of the immune, cardiovascular, digestive, and respiratory systems
• powerful antioxidant

Eucalyptus

• supports overall respiratory health
• supports healthy immune system function. Inhalation stimulates the immune system and keeps illnesses away.
• antimicrobial action purifies and cleanses
  
  

Frankincense

• helps build and maintain a healthy immune system through its boosting impact on white blood cells
• promotes cellular health
  
  

Siberian Fir

• supports clear breathing and respiratory function
• use in combination with Rosemary, Eucalyptus, Cypress, or Lime
  
  

Wild Orange

• stimulating and purifying qualities support healthy immune system function
• powerful cleanser and purifying agent

HOW DO I USE THESE OILS?

GARGLE
When your throat tickles or feel scratchy or you've been exposed to germs, use this gargle 2 - 3 times a day. Add 1 drop of melaleuca to 1 Tablespoon of filtered water. Swish throughout mouth and gargle for 1 minute. Spit the water out. 


STEAM INHALATION
Steaming is the best way to cut off a cold before it sets in. Try doing several steams a day for a few days until all signs of the cold are gone. Some of the best oils for steaming include Siberian Fir, Eucalyptus, and Melaleuca.

Directions: For adults, add 1 or 2 drops of a respiratory clearing essential oil to a bowl of steaming water, placing your head with closed eyes over the bowl, and draping a towel over your head to trap in the steam. Inhale deeply for several minutes. Use 3 to 4 times a day for 3 days.

Quick Tip: These same oils can be added to a dollop of lotion or cream and rubbed on your chest after a hot morning shower.


DIFFUSER BLENDS
Scientific study demonstrates that diffusion of essential oils can purify and cleanse the air, providing added protection when the seasonal threats are high. I recommend diffusing essential oils every day, as they contain powerful cleansing properties that purify the air we breathe, delivering positive effects on the immune system. Here are some basic blends to get you started! 

Daytime Diffuser Blends

• 2 drops Eucalyptus
• 2 drops Melaleuca
• 3 drops Wild Orange

OR

• 3 drops On Guard
• 3 drops Wild Orange

Nighttime Diffuser Blends

• 2 drops Lavender
• 3 drops Frankincense
• 1 drops Wild Orange

OR 

• 2 drops Coriander
• 2 drops Sweet Marjoram
• 3 drops Wild Orange

PROTECTIVE ROOM SPRAY (to cleanse the air) 
Add essential oils and 2 ounces of water to a glass spray bottle. Shake before using.

• 10 drops On Guard
• 10 drops Wild Orange

OR

• 10 drops Lavender
• 5 drops Wild Orange

OR

• 10 drops Lemon
• 10 drops Grapefruit
• 5 drops Siberian Fir

TOPICAL APPLICATION

Daily Protective Practice: Mix one drop of On Guard with carrier oil and apply along your spine and to the bottoms of your feet. 

Daytime Chest & Neck Rub 

• 6 drops Eucalyptus
• 4 drops Melaleuca
• 5 drops Frankincense
• 2 drops Lavender
• 1 oz (30 ml) unscented lotion

Nighttime Chest & Neck Rub 

• 5 drops Marjoram
• 6 drops Frankincense
• 6 drops Lavender
• 1 oz (30 ml) unscented lotion

Use Essential Oils to Clean Surfaces
Frequently touched surfaces, such as door knobs, keyboards, cell phones, and grocery carts can be even more treacherous during certain times of the year. Cleaning these surfaces often is an important part of minimizing exposure to harmful particles. Essential oil-based cleaning products are a highly effective way to sanitize surfaces while preventing exposure to toxins. I suggest using Lemon, Grapefruit, Wild Orange, Melaleuca, Purify (cleansing blend), or On Guard. On Guard hand sanitizing spray makes it easy to clean hands and surfaces when you're out and about. 

• Best Smelling All-Purpose Cleaning Spray: 4 oz water + 3 oz vinegar + 5 drops Peppermint + 15 drops Lemon + 15 drops Wild Orange. Add to an 8-ounce glass spray bottle and shake to combine. 
• DIY Hand Cleanser: In a 1 oz (30 ml) flip-top PET plastic bottle, combine 6 drops each of Lemon, Eucalyptus, Melaleuca, and Lavender with 1 oz (30 ml) aloe vera gel. Shake well to combine. 
• Foaming Hand Soap: 3 oz castile soap + 1 oz aloe vera gel + 4 oz water + 20 drops On Guard (or other essential oils of your choosing). Add all ingredients to an 8 oz foam soap dispenser and shake to combine. 

• Feel free to email me at rachel@holisticallyhealthyhome.com. 
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