With the recent global and local scare around Coronavirus, having a strong immune system is our best defense. Our advice is to keep your medicine cabinet and pantry stocked with supplements and medicinal foods ready to treat the first signs of scratchy throat, fever and sniffles. You will not only prevent colds, coughs and flus, but you will shorten the duration and severity of illness in the event that you do get sick. Keep in mind these interventions work best when applied promptly at onset of symptoms of a common cold or flu. Coronavirus COVID-19 appears to have a long incubation time when people are without symptoms, so prevention is still key. These remedies are not a replacement for medical care in the event that you have a serious illness: please seek medical attention when appropriate.

 12 tips to boost immunity throughout the next few months! 

1)   WASH YOUR HANDS! Yup, so basic. But seriously, this is number one, even when facing highly contagious flu strains. Washing hands in warm water + soap for at least 20 seconds is the best way to wash away germs. Avoid touching your mouth, nose and eyes, unless you’re doing so with clean hands. According to the CDC, if soap and water are not readily available, alcohol-based hand sanitizer that contains at lease 60% alcohol may be used as a substitute.

2)   SLEEP + STRESS REDUCTION we have to rest to let our bodies do this natural healing thing! Make sure to get 7-9 hours of restful sleep per night and let go of any unnecessary stressors. Deep breathing, meditation, long walks and yin yoga are all great ways to curb stress. 

3)   GUT HEALTH it’s said that up to 80% of our immune system is rooted in our gut flora.  Improve your gut health by taking probiotic supplements, eating fermented food (kimchi, sauerkraut, kombucha, kefir, miso, yogurt), eating prebiotic fiber to support probiotics (bananas, chicory root, onions, leeks, asparagus, apples, flaxseeds). Avoid taking antibiotics unnecessarily, reduce stress, eat less sugar and sweeteners, get enough sleep, exercise regularly, and avoid consuming conventional meat and dairy products because these animals are often treated with copious antibiotics. 

4)   EXERCISE it’s no secret that regular exercise will help keep your body healthy, including your immunity. But what about when you’re feeling the onset of a cold? If you usually exercise, then you should definitely exercise when starting to get sick. Break a sweat and get the blood flowing, but don’t push yourself too hard if you’re feeling especially run down. 

5)   VITAMINS supplements should be started right away at first symptoms of a cold or taken preventatively when exposed to illness. High-doses of Vitamin C, A and D taken for short duration can nip the bad bugs in the bud (say that 5 times fast!). Get your supplements ready to go:

• Vitamin C: higher doses shorten the duration of colds. It’s safe to take up to 6-8g, but best to take to bowel tolerance. That means take the highest dose before loose stools occur. 
• Vitamin A: take up to 50,000 IU of Vitamin A for illness prevention. If you are sick, you may take 100,000IU of Vitamin A. Do not exceed this amount for more than a number of days without talking to your medical provider first.  
• Vitamin D: helps regulate the immune system and gets low when sun is low (aka cold + flu season). Supplement with 5,000-10,000IU daily. 

6)  ZINC this mineral kills bacteria and reduces inflammation. Zinc lozenges are easy to carry around in your pocket or keep in your office desk. I have skipped countless colds by having this supplement on hand when I get a sore throat; I always keep Zicam stocked for home and travel. Higher doses of this supplement are best used when trying to aggressively prevent illness for a short time. If you take for longer periods, you may need to supplement with copper as well.


7)  ELDERBERRY this magical dark purple berry has been used for centuries to combat symptoms of colds + flus: preventing and shortening severity and duration of these common illnesses. Modern research has shown that the flavonoids in elderberry extract binds to the H1N1 human influenza virus and to the H5N1 avian influenza virus in order to carry it out of the body. Bonus: Elderberry also effectively treats sinus infections. It’s best used preventatively or within first 48 hours of onset of symptoms and is safe to take daily throughout cold + flu season. 

• Dose: 1-2 tsp of syrup or 500mg capsule daily. Be careful to avoid an Elderberry supplement high in sugar, as we know sugar feeds viruses.

8)  DIET cut out inflammatory foods -gluten, dairy, sugar, fried foods, alcohol and your personal food sensitivities- when you feel the fist symptoms of a cold coming on. I know, all the fun stuff, right? These foods feed viruses and bad bacteria, compromise our gut flora, weaken immunity and are mucus-forming.  
Instead, focus on eating colorful vegetables, homemade bone or vegetable broths, shiitake mushrooms, healthy fats (like coconut oil, raw nuts + seeds, fatty fish, and grass-fed butter), organic eggs, pasture-raised meat, and wild-caught fish, and of course, the classic: homemade chicken soup.


9)   IMMUNE-BOOSTING NUTRIENTS there are so many household immunity superstars that you’re probably already including in daily cooking. To prevent cold + flus, make sure to stock your pantry and fridge with these anti-viral/anti-bacterial nutrients! Raw garlic, onions, mushrooms and local or Manuka honey are immunity boosters. Turmeric, cinnamon, ginger and cayenne are healing herbs. Apple cider vinegar, green tea and echinacea are natural antibiotics. Citrus fruits, kale, broccoli, cauliflower and kiwi are rich in Vitamin C. Meat, shellfish, nuts + seeds, and lentils are high-zinc foods. Stay hydrated with plenty of water, herbal teas, electrolytes and broths.


10)   ACUPUNCTURE + CUPPING Acupuncture has anti-inflammatory and anti-stress effects, helping regulate immunity and helping your body get back to a balanced state. Patients may come in for preventative care or once they start feeling symptoms. We frequently hear stories of patients coming back to tell us that acupuncture at onset of a sore throat or congestion successfully prevented a full-blown cough, cold or flu! 
Cupping research indicates that cupping engages the immune system because the microenvironment is changed when cups are placed on the surface of the skin. Physical signals at local areas turn into a cascade of signals that involve the nervous, endocrine and immune systems; having a whole body effect. Clinically, we place cups over the chest and upper back to stimulate the immune system, help the lungs to clear out phlegm + fluids, and relieve tight + achy muscles.


11)  HERBAL MEDICINE echinacea, astragulus, reishi and cordyceps mushrooms are all herbs commonly taken before you get sick to prevent illness. You may stock up on tinctures or capsules in the months leading up to cold + flu season to prevent occurrence. Once sick, Yin Qiao San is a very effective Chinese medicine formula used to treat middle-high grade fever with sweating, chills, cough, sore throat and body aches. The herbs in this formula contain antibacterial, antiviral, anti-inflammatory, immuno-stimulative, detox, and antitussive pharmacological properties. Additionally, we have Chinese medicine formulas that treat the specifics of your symptoms if you do get sick- we can treat dry cough, phlegmy cough, nasal congestion, fever, chills, GI issues, etc. Herbal medicine can be miraculous for shortening duration of nasty viruses, but it’s best to get on top of it sooner than later. 


12)  STAY POSITIVE our immune systems are enormously influenced by our thoughts, so keep that in mind when navigating the media hype and making decisions about your and your loved one’s health. Invest in the things you have control over: eating well, managing stress, healthy lifestyle, seeking out the kind of medical care that best suits your needs. Let go of feelings of helplessness and fear as best you can; they diminish our reserves and weaken our immunity.
Take care!

Runners Rituals to Get You Race Ready & Injury Free

​If you’re gearing up for the fall running season (and maybe even have a marathon on your bucket list!) you might be focused on pace, form, and distance (and understandably so). But it’s the pre-run rituals that often get forgotten that will help you run smarter, avoid injury, improve form, and transform your entire running experience.

If you’re gearing up for the fall running season (and maybe even have a marathon on your bucket list!) you might be focused on pace, form, and distance (and understandably so). But it’s the pre-run rituals that often get forgotten that will help you run smarter, avoid injury, improve form, and transform your entire running experience. 
Regardless of whether you’re preparing for a 5K fun run, a half marathon, or you’ve got your eyes set on the NYC or Chicago marathons—build these into your training plans and keep your all-important preparations on track.

Tune Into Your Body

Before you hit the trail, take a moment to pause and tune into your body. Which muscles feel tight, does anything feel out of balance or uncomfortable? It’s crucial to listen closely to your body—this can go a long way in preventing minor annoyances turning into something more serious and sidelining yourself.

Dynamic Stretching

Running is a full-body, dynamic workout and your pre-run stretch routine should reflect that. Dynamic stretches (as opposed to static stretches like a hamstring stretch) prepare your joints and muscles by mimicking the activity you’re about to do. They work to increase blood flow to the muscles, alleviate tension, and improve your flexibility. Prime your body for action with stretches like side lunges, single-leg deadlifts, straight-leg lateral swings, knee hugs, hamstring sweeps, calf raises, and ankle circles.

Before You Run -Hydrate
Similar to the way that last-minute cramming for a test rarely helps you pass, guzzling down water the morning before a long run won’t hydrate your body to its optimum extent (and result in more bathroom breaks). Instead of binge-drinking—aim to keep a water bottle handy all week long and drink eight 8-ounce (64 oz. total) glasses of water each day. The exact amount of water you need to drink directly before your run depends on the elements (temperature and humidity) as well as the distance you’re taking on.

Rest Days

Including rest days in your training schedule is a crucial part of allowing your body adequate time to recover and adapt to a running workout. Put simply: you can train harder when you rest up (even if that looks like going for a relaxing walk or taking a restorative yoga class) and decrease the likelihood of overextending your body. 

Strength Training
When you run, there’s a long list of muscles that get worked: quads, hip flexors, hamstrings, your core, back, abdominals, and calf muscles (to name a few!). Supplementing running with strength training exercises will not only help you avoid injury, but it will also make you a stronger, faster, and more efficient runner. Strengthen your muscles and joints, improve mobility and even stride efficiency with exercises like planks, squats, overhead press, lunges, and alternating rows.

Breath
Getting your body race ready is key, but mentally preparing and taking time to get your mind on board too is sometimes half the battle! Place your hand on your belly, close your eyes, remind yourself why you’re doing this, and take five slow, deep breaths. This will also help you to set out at a comfortable pace (rather than starting too hard), helping you last the full distance.

Runners and or athletes at all levels can benefit from CBD, whether it’s an oil or a topical it is always best to speak a medical professional before attempting to self-medicate. Please share your stories and reach out to us with any questions. We have a FAQ page on our site and you can always purchase our organic whole plant product online. 



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​Whether you're a professional athlete or want to get in a workout like a pro, you can take advantage of the many benefits that CBD can bring.  When you integrate CBD into your pre- and post-workout routine, the results may offer you more significant benefits by addressing issues that are common among athletes. Here three key benefits that CBD brings to athletes.
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Reduces Swelling and Pain
It’s no secret that you can experience swelling from a sports injury or even from exercise. But with the help of and CBD, you can keep the swelling at bay. Swelling is often a result of inflammation, and Allay can help in reducing inflammation by using anti-inflammatory components to stop the activity that promotes the inflammation. CBD is also useful in managing the pain that can come with a swollen ankle. Thanks to CBD’s ability to tap into the brain’s endocannabinoid system, managing pain from exercise or a sports injury is doable.
 
Enhances Your Sleep
As an athlete, your body needs rest to regain its energy and have time to develop and get stronger. CBD assists in stopping the reabsorption process of the chemical adenosine triphosphate (ATP). You need carbohydrates for energy, and adenosine triphosphate helps deteriorates as your brain burns these carbohydrates. However, the more ATP you have, the calmer you get. Thus, CBD helps induce sleep, as well as  stay asleep longer. Allay ’s properties also encourage deep sleep by releasing elements, such as glycogen and melatonin, that are needed for deep sleep and body functions during sleep.
 
Reduces Recovery Time 
Inflammation is a major issue for some athletes during a workout or competition. Some find the discomfort so painful that they have to step out of the race. Fortunately, CBD can help reduce inflammation in joints and muscles. It works by binding to your CB2 receptors to help calm down your body’s response following a hard workout. This allows for a reduction in the discomfort you may feel so you’re able to complete the exercise and keep to your training schedule.
 
Whether you’re focused on enhancing your athletic performance or  practice as a professional athlete, you can keep exercise-induced injuries, sports injuries and other ailments at bay with the help of Allay’s  organic, non-toxic product line. Shop now or check out additional resources at Allay CBD, to take advantage of its many benefits.

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