As we move more deeply into cold and flu season, we’re all looking for ways to stay well. Look no further than the neti pot which looks like Aladdin’s magic lamp and is sure to bring magical support to your health. Let’s find out why:

The neti pot is one of the oldest health practices of Yoga and Ayurveda. It’s basically an irrigation system for the nasal passages. And because all the systems of the head, throat and chest are interconnected, regular use of the neti pot benefits the nose, ears, throat, sinuses and lungs. Wow, that’s a lot of benefit from one simple practice!

I first started doing neti several years ago because of spring/summer allergies. After just a couple of months of using the neti pot daily, I was actually able to get off of all allergy meds. Now I use it every day all year because it also clears out the bacteria and viruses that might otherwise make me sick in the fall and winter.

Neti pots are easy to purchase online and some local stores carry them too. I recommend a porcelain pot because it keeps the water warm and can be easily sterilized in the dishwasher. There are also excellent online videos with instructions for using the neti pot so I won’t go over the details here. But here are a few things I have learned along the way:

Use purified water. Keep distilled water on hand or boil tap water for 10 minutes (and then cool) before use. Most people like the water slightly warm for comfort. Do not use water directly from the tap. When we drink tap water, the acids in the stomach mitigate any harmful bacteria in the water. Our nasal passages do not have the ability to eliminate these bacteria so we have to do this in advance.

Use salt water. There is special neti salt that is added to the water, ½ teaspoon of salt per cup of water. Do not use iodized table salt. The saltwater mimics the saltiness in the human body so that the solution is very soothing to the mucous membranes. Plain water aggravates the nostrils and will cause dryness and bleeding.

Use the neti pot every day. Yes, just as you suspected, you will probably pour a little water down the throat the first few times you try the neti pot. Therefore, it’s best to make the commitment to use it 10 days in a row before giving up. I promise you it will only take a few days to get the hang of it. Once you’re breathing better, sleeping more soundly, and staying healthy all year long, you will never want to miss a day, just like me.

In my last post I talked about hydrating to keep healthy this winter, and I’ve heard from many of you that you’re finding creative ways to get more hot water and healthy oils into your body. Good for you!

Another aspect of this season is the increasingly cold weather. Growing up in Chicago we took the cold seriously. We wore really warm clothes like down, wool, corduroy and we layered those over long underwear. Even though it can get quite cold in Oklahoma, I’m shocked to see people running around wearing hoodies in 25-degree weather! Come on, people, let’s take this cold weather seriously because cold and dry are the recipe for weakened immune system which allows viruses to take hold.

Ayurveda offers these simple suggestions:

Continue to add hot water into your diet. Avoid cold, icy drinks and sip hot water all day. Add some fresh lemon and raw honey to detox the upper digestive system.

Add warming spices to your food and drinks: turmeric, garlic, ginger, licorice, black pepper

Cover your head and neck. We lose a lot of heat through the top of the head, so a scarf, hoodie or beanie can keep us warm when we’re outside even for short periods of time. Plus, if you’re prone to congestion, earaches or sore throats, wrap a scarf around your throat and cover your chest.

Wear a coat when it’s cold or dress in layers. Layers are actually pretty nice because you can take them off one by one as needed. Going outside? Wear three layers. Getting into a car or bus? Take one layer off.

You can be well this autumn and winter by taking care of yourself in these little ways!

You’ve probably already seen the signs of dryness—itchy skin, cracked cuticles and dry nasal passages. And if you’re dry on the outside of your body, you are also dry on the inside of your body. This dryness can lead to many more problems, such as constipation, headaches, lower immunity to illness, nose bleeds, anxiety, and digestive distress.

Yoga and Ayurveda are all about keeping you healthy this winter, so follow these guidelines to stay hydrated this season:

Drink ½ your weight in ounces each day (150 lbs = 75 oz). Choose room temperature to hot water and herbal tea. Limit caffeine and alcohol.

Add 1 teaspoon of organic coconut oil to your coffee or tea each morning. Drizzle extra virgin olive oil on steamed veggies.

Massage ½ oz of warm sesame oil into your skin after your shower.

Use a warm mist humidifier in your bedroom.

Get to yoga class each week and supplement with a few mindful stretches or centered deep breathing every day. You don’t have to be sick this fall and winter. Stay healthy and strong by taking care of yourself!