Lung detox Superstars
Winter ☃️ with all its glorious snow ❄️ and exhilarating outdoor activities ⛷… can also mean rough air quality in some parts of the country -even the air quality in our own homes 🏡 can be toxic when windows and doors aren’t being opened regularly because temperatures outside aren’t warm enough – so how do you detox your lungs?
This week I have put together a killer collection of helpers to support your whole body – with special focus on herbs and foods that help detox the lungs in the face of poor air quality or sickness.
Let’s start with Dietary supports:
The Brassica Family 🥦is chock FULL of lung detox superstars 💫
research has shown for years that broccoli and its family members are powerful anti-carcinogens (cancer fighters)
However, recent research shows us that the phytonutrients they pack activate all levels of our detox pathways and prevent offending toxins in our environment from even taking hold in our bodies
Broccoli, Cauliflower, Cabbage are just 3 that are easy to put into regular menu rotations, even in the winter you can find these power house foods fresh and flash frozen at local grocers. (pro-tip, cooked is more effective than raw with the exception of broccoli sprouts which I talk more about below )
DO you or your kids struggle to eat much of these powerhouse vegetables? Consider veggies as a great vehicle to eat healthy fats and herbs. Grass fed butter or a dusting of organic cheese are great ways to dress up those little trees and tossing them in olive oil and adding a little garlic can also help reduce blood pressure, triglycerides and cholesterol.
When our kids were little we told them they shouldn’t eat their broccoli because it would make them grow tall like trees 🌳.. our boys, who were especially determined to grow tall would gobble them down (they now all tower over me 🤷🏼♀️ and are close to catching their dad!) We also had regular broccoli races (or green bean races, or lots of other veggie races) and making delicious dips available also made getting those veggies eaten a lot easier.
Looking for a good weeknight dinner that packs a ton of these veggies?
Our family favorite is to use cauliflower rice in a ham fried rice dish 🍚 (seriously so good 😋) Check out this recipe from wholesisters.com as guide if you’d like to try it. (we also use the coconut aminos they recommend since we have Soy & gluten allergies here) I tend to add a few more veggies like peppers and leeks or onions and we have added bacon or shrimp instead of ham.. its such a versatile dish.
Consider sauerkraut as a way to add a little cabbage to your day, not only do you get the detox benefits but you get a boost to your microbiome and digestion. It’s a staple around here for sandwiches and egg toppings.
don’t forget the brussels Sprouts
I have to admit I grew up not loving these little cabbage looking balls. In my defense- they were always served after being boiled to squishiness …
After we were married, my husband discovered a recipe for roasted brussels sprouts and our whole family was converted. Simply halve or quarter, toss in olive oil and roast at 400 degrees for 10 minutes (or until the edges begin to crisp and a fork can pierce them easily) Quickly toss with garlic and sage or thyme and a little salt and serve hot.
Did salads become a thing of the past after the big Romaine Lettuce recall in 2018???
Sometimes, losing a favorite meal staple can open the door to other brilliant options – Consider bringing those salads back to the table with fabulous greens like arugula, watercress, spinach and sprouts…
Arugala has a bit of a punch and Watercress adds such delightful brightness to a dish. Both are wonderful in salads and lightly steamed or sauteed with herbs, olive oils and mushrooms… Oh I could go on and on… but these greens add MORE than just fiber and vitamins, they also help activate the detoxification pathways, clear the lymphatic system and help protect us from harmful toxins in our environment.
One of the MOST amazing dietary helpers for lungs and protecting against air pollution is BROCCOLI SPROUTS
The World Health Organization estimates that 1 out of 8 deaths each year is caused by air pollution (7 million people annually) That’s a crazy high amount!
And while we need to do more to combat the sources of the pollution, There is some wonderful research that shows that ingesting broccoli sprouts increases the amount of toxins excreted by 61%! More research is underway to determine the appropriate amounts of broccoli sprouts that should be used, but its not too soon to add them to your diet now if you are currently being exposed to highly polluted air. Sprouting is easy to do – THIS is the easiest Sprouter I have ever used and it doesn’t take up much space on the counter. Organic Broccoli sprouting seeds are available at Mountain Rose Herbs or on amazon
The study actually used a blend of pineapple juice, lime juice and a freeze dried broccoli powder (the control group received just the pineapple juice and lime juice) – and there a few good products on the market that are worth trying check out this one and this one.
Do you struggle with a hacking cough every winter? Is Bronchitis like an old (unwelcome) relative that comes for her annual visit? 😷🤧
Let me introduce you to the restorative powers of Spikenard Root.
Just to be clear, I’m not talking about spikenard essential oil or the spikenard used as incense in biblical times,
When it comes to LUNG HEALTH and immune boosting, the whole root is where we find awesome restorative properties.
Spikenard is considered an adaptogen – an herb that benefits the entire body with little or no known side effects. These herbs also help restore and rebuild the body and help it to better handle the effects of stress – whether it be physical, emotional or environmental stressors.
Spikenard root is especially beneficial for lung tissue (as well as other mucous membranes in the body so those who struggle with asthma, emphysema, smoke exposure (cigarette and fires) can all benefit from this herb.
Spikenard is considered slow medicine. The real benefits are seen when taken regularly over long periods of time. My favorite way to use it is in tea, but if tea is not your thing (I’m sad for you 😢) another delicious way to use it is as a medicinal honey… combined with the next herb on my list:
OSHA Root
Osha root has a distinct and almost intoxicating scent – almost camphor like which makes it well suited for respiratory issues, inflamed bronchial tubes and sore throats.
This native American herb thrives in the moist soil near aspen groves of the Rocky mountains and mountain west regions and was used anciently to improve endurance and treat respiratory illnesses.
Its a great companion herb and good for teas to soothe a cough or cold when its combined with eucalyptus, spikenard and mullein,
Its also wonderful infused into honey along with spikenard as a sweet way encourage regular use of this herb to heal and strengthen inflammed lungs.
Mullein
This soft petaled herb has some significant benefits – the dried leaves have become a staple in my cold and flu remedies for their ability to soothe and moisten raw, scratchy throats and airways.
Infusing the bright yellow flowers into oil creates one of the best ear ache remedies out there (I often follow it up with a few drops of echinacea – a tip I learned from one of my teachers and mentors Micheal Tierra, OMD.)
When using mullein leaf in tea, its wise to use a tea bag or fine strainer ( a good quality french press has worked well for us too) as the fine hairs of the leaves can be irritating or at least annoying to drink…
While its important to be sustainable in the ways we harvest wild crafted herbs, when you are fortunate enough to find an area abundant in them, the root of this wonderful plant are incredibly valuable for those who suffer from spinal issues. A strong infusion of Mullein root along with a few other anti-inflammatory herbs has been shown to help bring much needed relief. I have yet to find the root available commercially, so wild crafting is the only way I know how to get it currently..luckily it also grows well here in the Intermountain West.
Eucalyptus
Its nearly impossible to speak of respiratory herbs without speaking of Eucalyptus. recently, there’s been a renewed interest in the essential oil – and I agree, it is wonderful…but not safe to ingest and certainly can be too strong for some to inhale very often.
But eucalyptus in tea is one of my favorite additions to help open airways and give relief to stubborn head colds.
a little bit of this herb goes a long way which is good news for all of us when it comes to sustainability and availability and blends so well with mullein, chamomile and fennel when you need some relief from sinus congestion.
recent research has shown that not only does it benefit the airway, it also has immune modulating effects = improving our immune systems ability to react to potential threats. How cool is that?
So what do you think? Hopefully you feel you have a few more tools to reach for as you tackle this cold and flu season? Have questions? pop them below and I’ll be happy to see if I can help.