Colds and Flus
Colds and Flus
“Being ill is one of the greatest pleasures of life, provided one is not too ill and is not obliged to work until one is better.”-Author Samuel Butler
Coming into the holidays, we’re often doing a lot of things that can negatively impact our immune system – eating more sugar, drinking more alcohol, and potentially feeling stressed because of schedule or company, or because it’s a hard time of year for other reasons. Also, with the chillier days and loss of daylight, folks tend to exercise less and spend less time outdoors. All this combines to create a terrain that promotes illness. What sort of therapies are available to keep you healthy at this time of year?
- Probiotics – Take at least 5 billion organisms per day. It should be noted that while probiotics are helpful, they also support only a very small percentage of beneficial intestinal bacteria. A far more nourishing and comprehensive method of increasing intestinal flora is to consume fermented foods e.g. sauerkraut, kimchee, tempeh and miso.
- Drink tea with lemon – You should drink half your body weight in ounces of water (or tea) per day. Lemon and rose hips are particularly high in vitamin C and both can be added to your tea. Elderberry syrup is readily available and is rich in vitamin C and a wide range of important flavonoids, including quercetin and anthocyanins. Researchers have found that compounds in the berry bind to the flu virus, inhibit replication, and prevent the virus from penetrating cell walls. Propolis in raw honey is one of the best infection fighters available to us. In nature, propolis is the glue-like resin made used by bees as an antiseptic agent that protects the hive from infection.
- Vitamins A and D3 – As the rainclouds approach, we’re prone to low vitamin D because of low sun exposure. I typically recommend 1000-2000 IU/d, but supplementing at a higher dose for a short period may be beneficial for some individuals. You need to be cautious with higher vitamin D doses because it is a fat-soluble vitamin, which means it stays in your system for longer and may cause toxicity if taken at doses that are too high for a long period of time. Be sure to expose yourself to sunlight for at least 20 minutes a day during the cold, wet months. Vitamin A is especially adept at fighting viruses, especially those that infect the respiratory, digestive and sinus tracts.
- Exercise – As the daylight diminishes, it certainly can be difficult to motivate yourself to exercise during the dark morning hours. And after work, sitting by the toasty fireplace sure feels good! I cannot overemphasize the importance of finding time to exercise at least 45 minutes five times a week. Attitude, sense of well being, stimulation of the immune system and reduction in upper respiratory tract infections are only a few of the well documented benefits of regular exercise. Be sure to use the sauna if you go to the gym.
- Cook with immune stimulating foods – Garlic, ginger and spices such as rosemary and thyme (live herbs are best) are easily obtained. They each have long, storied histories that have earned them legitimate reputations for being able to ward of colds and flu. Crushing or cutting garlic cloves generates a sulfur compound known as allicin, which has antiviral, antibacterial and anti-fungal properties and is oft-credited as the star component that gives garlic its all-around stellar healing repertoire. Allicin is available only from raw garlic, however, so choose a preparation that calls for it raw, or add garlic at the end of cooking to tap its full medicinal power. Other foods to consider include burdock root, licorice, mushrooms, ginseng (Eleuthrococcus and Panax) and astragalus. While some of these herbs are not available in the common supermarket, there are a fair number of herbal practitioners in the region that can provide you with these botanicals. They are particularly useful in soups.
- Bone marrow soup – Some people have dismissed this potent immune stimulating potion as being unpalatable. I do not find this to be true, but so powerful is this particular remedy that not a lot is needed. I recommend using 4-8 oz a day. It can be added to a bowlful of other soup should you find the flavor offensive.
- Warming sock treatment – I have often reviewed the benefits of hydrotherapy and endorse this particular therapy emphatically. The WST filters the blood, strengthens the immune system and boosts natural killer cell activity. It requires no financial investment but offers fantastic immunologic returns. Soak your feet in hot water for 15 minutes. Don thin, cotton socks that have been soaked in cold water (wring them out well). Over the cotton sock must be worn wool socks to keep your feet warm. Go directly to bed. In the morning the socks should be dry.
- Zinc – Take 25 mg per day. Zinc is essential for immune cell development and for maintaining activity of immune cells including neutrophils, monocytes, macrophages, NK cells, B cells, and T cells. A deﬁciency leads to impaired immune function and promotes systemic inﬂammation.