This post has been updated for relevancy with recent news of the Coronavirus (COVID-19). The original post can be found here. Stay healthy this season!
Flu season is upon us! We all know how miserable catching the flu can be with the dreaded fever, chills, aches and pains. Fighting off the flu or a cold is never a good time. And since this time of year brings heavy travel and often drastic temperature changes, now is the perfect time to prime your body’s defense system to ward off that bug.
If you think about it, we are exposed to germs on a daily basis. Why is it that sometimes we catch a cold and other times we do not? The answer comes down to your body‘s defense system and its ability to combat these germs when we are exposed. If your body is preoccupied with other tasks, such as managing stress or dealing with inflammation, the effectiveness of your immune system could be challenged, which means your ability to fight off that cold could be reduced.
Fortunately there are measures you can take to ensure your immune system is in optimal defense mode this season so you are staying healthy even when those around you are sick.
Here are a few of my favorite natural flu fighting health tips you can incorporate today.
1. Wash your hands often and don’t touch your face.
It seems simple enough, but you may not realize how often you are adding germs directly into your system through touching your eyes, nose or mouth. Pay attention for a few days and take notice how often you do this. You may be surprised. Washing your hands regularly may be the simplest way you can protect yourself from a cold or flu this season.1 You can also carry an alcohol based hand sanitizer when soap and running water aren’t readily available.
2. Increase the Good Bugs. Did you know as much as 80% of your immune system is contained in your digestive system?2 Addressing issues with your gut is your body’s first line of defense protecting you from illness. Introducing probiotics to balance your gut microbiome can help ensure the good bacteria outweighs the bad, which can boost your body’s defense mechanism. If I ever feel a cold coming on, the first thing I reach for is my probiotics. If you have candida overgrowth, you should avoid adding probiotics until you can address the issue.
3. Skip the Dessert. There are many studies that show that sugar is taxing on the body and can even suppress your immune system.3 Reducing your sugar intake can aid you on your journey to health in more ways than one.
4. Don’t Skimp on Sleep. Sleep is the bodies mechanism for repair. When we skimp on sleep, this puts us at a disadvantage and can impact our immune system’s ability to fight off infection. Be sure to get 7-8 hours of quality sleep as many days as possible.
5. Get Moving. Exercise and being active has so many positive effects on our bodies. Not only can it help keep off excess weight, exercise can also impact the quality of our mood allowing us to manage stress more effectively, which leads to my next tip…
6. Reduce Stress. I can’t emphasize this one enough as many people are unaware that being stressed can have physiological effects on our bodies. The hormones that are released when you are stressed suppress the immune system and make you more susceptible to catching a cold.2 Taking time for self-care and reducing the stress in your life can contribute to a healthy mind and body.
7. Consider Immune boosting supplements. Whenever I’m traveling or around people who may be sick, I always keep a few of my favorite immune boosters close by. Studies have shown the following supplements can help ward off infection or reduce the length of a cold.
- Vitamin C – This water soluble vitamin is a well-known immune booster and powerful antioxidant. It has been proven to increase cytokine production in white blood cells which regulates the immune system.5
- Zinc – This important mineral found in nuts and seeds such as pumpkin, pecan and almonds, as well as red meat, has been shown to reduce inflammation and boost the immune system. Zinc is required for hundreds of processes within the body so deficiencies can result in a range of disorders from depression to acid reflux. The recommended daily dosage of Zinc is 20 mg per day.4
- Vitamin D3 – This mineral is essential to bringing balance to the immune system, and is also utilized in hundreds of processes in the body.4 Cold and flu season is also at its highest during the winter time, when production of D3 from the sun is reduced. This can contribute to a deficiency and increase susceptibility to the flu so supplementing with D3 is great for boosting immunity.
- Echinacea – According to Health Radar’s Encyclopedia of Natural Healing, research shows a reduced risk of catching an infection by up to 50% when using Echinacea during cold and flu season.
- Elderberry – Elderberry’s have been used for centuries to treat colds and flus. They are high in antioxidants and anti-inflammatory properties and have been shown to inhibit the replication of viruses including the flu.6
A few years ago I was introduced to this immune boosting emergency supplement that combines many of the suggestions from above. If I feel something coming on, I use this to help my body fight off the infection before I get sick. This should be used only when you feel something coming on, it isn’t the best supplement to use on a daily basis as it can be taxing to the liver. I always have a bottle handy during cold and flu season. Click the link below if you’d like to give it a try.
8. Take Cold Showers. I know this may sound crazy and is naturally counter intuitive, especially during the winter, but research has shown that taking cold showers over a period of several months was shown to improve immune function significantly. A German study evaluated students over several months and found that those who showered in cold water (working up to 2 minutes) caught half as many colds as those who took warm or hot showers. The length of the cold (when the individuals taking cold showers actually did get sick) was also reduced by half. This positive effect to the immune system took about three months to be fully noticed.7
One Final Tip for Times When Extra Precaution is Needed:
9. Avoid Crowded Spaces and Shared Surfaces. This is a big ask for many of us and may not always be possible, so if you can’t avoid crowded spaces or using shared surfaces be sure to carry sanitizing wipes with you to disinfect the area around you. If you can’t sanitize the surface (think elevator buttons, gas station pumps, etc), use your hand sanitizer after touching these surfaces. And wash your hands or use sanitizer after shaking hands. If you see or hear someone coughing or sneezing, try to avoid the area and be sure to cover your mouth and nose so not to breath in any airborne particles they may have released.
Follow these tips this season to keep yourself healthy and let me know how they work for you!
References
1. Handwashing: Clean Hands Save Lives. Centers for Disease Control and Prevention 2018. https://www.cdc.gov/handwashing/ (accessed December 21, 2018).
2. Cabral S. The Rain Barrel Effect: how a 6,000 year old answer holds the secret to finally getting well, losing weight & feeling alive again! North Charleston, SC: Cabral Research LLC; 2017.
3. Leyla Weighs In: Five ways to stay healthy during cold and flu season. DR RONALD HOFFMAN Healthy Sleep Recharging Your Batteries Comments. https://drhoffman.com/article/leyla-weighs-in-five-ways-to-stay-healthy-during-cold-and-flu-season/ (accessed December 21, 2018).
4. Jeffers, Nancy. Vitamin D3, Zinc and Magnesium: How to Prevent Many of the Current Health Epidemics. Nancy Jeffers, 2017.
5. Maher M.D., Paul D. Vitamin C: History and the Case for its Use in Cancer. The Health Journal Club Newsletter, November 2011.
6. Johnson RL, Foster S, Low Dog T, Kiefer D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic; 2014.
7. Chaitow L. Naturopathic physical medicine: theory and practice for manual therapists and naturopaths. Edinburgh: Churchill Livingstone/Elsevier; 2008.