Cold & Flu Season
COLD & FLU SEASON
With the fall officially upon us, and winter at our doorsteps, let’s take some time to prepare for this year’s cold and flu season. Many of you have already experienced 1 bout of nasal congestion, runny nose, and cough this year. So let’s see what we can do to prevent and minimize a recurrence.
For starters, let’s highlight some differences between the common cold and the flu. The signs and symptoms of the common cold include: constant sneezing, watery eyes, congestion, runny nose, and a sore and scratchy throat. The common cold generally resolves within 1 week. On the other hand, the flu tends to knock people off their feet. Symptoms tend to start suddenly and escalate rapidly in both number and severity, including: chills, fever, headache, dry cough, sore throat, runny or stuffy nose, severe fatigue, weakness, body aches, and muscle pains. While the fever, body aches, and sore throat may go away in a few days, the fatigue and weakness may last for 2 to 3 weeks.
Here are my TOP prevention strategies to practice through the fall and the winter to keep this year’s colds and flus away.
DIET & EXERCISE
Follow a healthy, balanced diet rich in whole and nutrient dense foods, such as whole grains, fresh fruits and vegetables, nuts and seeds, beans and legumes, and well sourced meats and fish. Avoid refined grains, sugars, processed meats, prepared and packaged foods, and frozen, canned, and jarred foods. Also, establish and maintain a regular exercise program that includes at least 30 minutes of cardio exercise 3-4 times weekly to support the immune system.
STESS COPING MECHANISMS
Healthy stress coping mechanisms, such as daily deep breathing practices, yoga, and tai chi, have been scientifically proven to enhance immune function.
HAND WASHING
Frequent hand washing with warm water and soap is an easy and effective preventative measure, without the need for anti-bacterial liquids and soaps.
CONTRAST SHOWERING
Always finish your shower with 30-60 seconds of cold water.
PROBIOTICS
To boost immune function, take 15 to 60 billion live bacteria, such as acidophilus, daily.
VITAMINS & MINERALS FOR IMMUNE SUPPORT
Vitamin C can be taken daily: 500mg to 3 grams daily.
Zinc can be taken daily: 20 to 40 grams daily.
Selenium can be taken daily: 50 – 400 mcg daily.
HERBAL MEDICINES FOR IMMUNE SUPPORT
Echinacea has been identified as a potent immune-acting herb stimulating the production of several immune components, including: macrophages, natural killer cells, tumor necrosis factor, and interferon.
Medicinal Mushrooms, from maitake to shiitake to and reishi, boost immune function, and possess anti viral and anti bacterial properties.
Astragalus possess several potent immune boosting properties, including the ability to increase IgA and IgG antibody production, increase anti viral agents such as interferon, and to stimulate natural killer cells.
Once you hear yourself, a family member, a colleague, or a friend say “I think I’m coming down with something”, refer to the information below to minimize the spread of the virus and to maximize the recovery.
DAIRY, SOY & SUGAR
Eliminate all dairy and soy based foods, because they support mucous production in the body. Eliminate sugar-rich foods, because they weaken your immune system and fuel viruses and bacteria.
IMMUNE BOOSTING TEA
Allow the following to simmer for 20 minutes in boiling water: 1-2 cloves freshly crushed garlic, 1-2 tbsp sliced or grated ginger root, and 1 tsp crushed chilies. Strain and add the juice 1 freshly squeezed lemon. Add honey to taste if needed.
LIQUIDS
Drink at least 2 liters of water daily to help flush out the toxins and keep the body hydrated.
REST
Allow yourself 8 to 12 hours of sleep until all symptoms resolve.
COLD WET SOCKS
Use hydrotherapy to increase immune function and decrease congestion. At bedtime, run a pair of cotton socks under cold water, strain thoroughly, and place in freezer for 10 minutes. Then put the cold socks on, and immediately follow with a pair of thick wool socks. Get under the covers and wrap feet in blankets. In the morning, you will wake up with dry, warm feet, and decreased congestion. Repeat nightly as needed. Sounds crazy but works like a charm!
STEAM INHALATION
Use steam inhalation to alleviate head and/or chest congestion. Pour boiling water into a bowl. Add 5 drops of either tea tree, or rosemary, thyme, or eucalyptus essential oil to the bowl with boiling water. Cover head with a towel, while trapping the stream of stem, and breath.
GARLIC CAPSULES
Allicin is a potent anti bacterial compound found in garlic.
OREGANO OIL
To be use cautiously, oregano oil possesses strong anti microbial activity.
HERBAL & HOMEOPATHIC REMEDIES
Consult your local ND to discuss the best herbal / homeopathic preparations to be kept in your medicine chest, from ear drops to cough syrup to nasal spray.
I wish you all a cold & flu free winter season with few trips to your MD or ND’s offices, be well, pdc.