Being Well

Monthly Naturopathic Newsletter Promoting Wellness in Our Community

SOLUTIONS TO THIS YEAR’S COLD & FLU SEASON

November 2007

Section 1

1.DIET
2.EXERCISE
3.STRESS COPING MECHANISMS
4.HAND WASHING
5.DRY FEET
6.HYDROTHERAPY
7.THYMUS GLAND TAPPING
8.INFLUENZINUM & OSCILLOCOCCINUM
9.VITAMIN C & ZINC
10.ECHINACEA

Section 2

Section 3

1.DAIRY, SOY & SUGAR
2.IMMUNE BOOSTING TEA
3.LIQUIDS
4.REST
5.COLD WET SOCKS
6.STEAM INHALATION
7.CHEST & BACK RUB
8.PROBIOTICS
9.OSCILLOCOCCINUM
10.HERBAL REMEDIES

Section 4

With the fall officially upon us, and the 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 TEN prevention strategies to practice through the fall and the winter to keep this year’s colds and flus away.

1. 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. (see August 2007 newsletter) 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.

2. 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.

3. HAND WASHING
Frequent hand washing with warm water and soap is an easy and effective preventative measure. Avoid anti-bacterial liquids and soaps, since they are a concern in propagating antibiotic resistant bacterial strains. Soaps with essential oils, such as tea tree, eucalyptus, and thyme possess strong anti-bacterial properties.

4. DRY FEET
Keep feet dry and warm. In Chinese Medicine, the feet are a gateway to the Kidneys, which regulate immune function. Cold and wet feet weaken immune function, thereby increasing susceptibility to catching a bug.

5. HYDROTHERAPY
Use hydrotherapy techniques to optimize lymphatic & immune function:

i.Dry skin brushing: before showering, use a dry body brush to lightly massage the skin in a circular motion starting from your extremities and working your way towards the heart.

ii.Contrast showering: always finish your shower with 30-60 seconds of cold water.

6. THYMUS GLAND TAPPING
Stimulate immune function by tapping your thymus gland located at the manubrium of your sternum (the top part of your breast bone), about 30 times 2 x/day.

7. INFLUENZINUM 200CH & OSCILLOCOCCINUM
These 2 homeopathic remedies can be used preventatively in either October or November. For the 1st week, allow 2 pellets of Influenzinum 200CH to dissolve under your tongue twice daily for 3 consecutive days. Then, for the 2nd week, allow 6 pellets of Oscillococcinum to dissolve under your tongue twice daily for 3 consecutive days.

8. VITAMIN C
Vitamin C can be taken daily at doses of 500mg to 3 grams daily to support immune function.

9. ZINC
Zinc can be taken daily at doses of 20 to 40 grams daily to support immune function.

10. ECHINACEA
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.

Macrophages: They engulf bacteria, viruses and cellular debris, acting as the body’s garbage collectors. They are responsible for the body’s initial attack against invading viruses.

Natural Killer cells: They are specialized immune cells programmed to automatically kill cells infected with viruses.

Tumor Necrosis Factor: This protein regulates immune responses, mediates inflammation, and kills certain cancer cells.

Interferon: This protein is produced in response to an attack by a virus.

For adults and children over 12 years old, studies have shown the most effective dose to be 7.5mg of a one-to-one mixture of Echinacea purpurea and Echinacea pallida three times daily. This herb is safe for children under the age of 12, however the dosage depends on age and weight. Echinacea should not be taken for longer than 8 consecutive weeks. Also, this herb is contraindicated in the following conditions and circumstances: pregnancy, allergy to plants of the sunflower family, autoimmune diseases (such as MS, lupus), tuberculosis, and HIV. For prevention, I generally recommend patients take this herb 1-2 weeks on and 2 weeks off throughout the fall and winter.

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.

1. 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.

2. 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.

3. LIQUIDS
Drink at least 2 liters of water daily to help flush out the toxins.

4. REST
Allow yourself 8 to 12 hours of sleep until all symptoms resolve.

5. 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.

6. 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.

7. CHEST AND BACK RUB
To help alleviate chest congestion, rub salve on the chest and upper back containing herbs to help increase circulation to the area, including tiger balm.

8. PROBIOTICS
To boost immune function, take 15 to 60 billion live bacteria, such as acidophilus, daily.

9. OSCILLOCOCCINUM
To decrease the severity and duration of the symptoms, allow 1 dose (6 pellets) of homeopathic preparation Oscillococcinum to dissolve under the tongue every 6 hours for 3 consecutive days. For effective results, take first dose at the ONSET of signs and symptoms.

10. HERBAL & HOMEOPATHIC REMEDIES
For strong, deep acting immune stimulating herbs, discuss the use of medicinal mushrooms, such as Ganoderma, Lentinus, and Grifola, with your local ND or herbalist. For herbal and homeopathic recommendations specific for aggravating signs and symptoms, such as fever, persistent cough, or sore throat, consult you local ND, herbalist or homeopath.

Here is a list of items to keep on hand in your medicine chest through the fall and winter seasons.

Be well, pdc