Cold & Flu Seasonal Tips.
Some nasty bugs are floating around, and I know so many people with a bad cold or flu, more than in previous years. COVID numbers have greatly improved, but individuals are still getting it and becoming quite ill.
The cold/flu season has been with us since Autumn, and it’s not too late to consider a few simple things that you can do to increase the strength of your immune system to prevent getting sick, or if you do get sick, you will at least have a speedy recovery. I’m sharing some information that I feel is worth repeating from my Strengthening Your Immunity Blog, which was published in October 2021, and see below for excerpts from an article “Cold & Flu Season Tips” that my Naturopath, Dr. Pascaline Phillips wrote last week.
Why are we more likely to get sick in the autumn/winter seasons? Here are the most popular theories:
During the cooler weather, people spend more time indoors with the windows sealed, so they are more likely to breathe the same air as someone with the flu and thus contract the virus.
Days are shorter during the autumn and winter, and lack of sunlight leads to low levels of Vitamin D and melatonin, both of which require sunlight for their generation. This compromises our immune systems, decreasing our ability to fight the virus.
The influenza virus may survive better in colder, drier climates and infect more people.
Cold & Flu Seasonal Tips.
Written by Dr. Pascaline Phillips, ND. Her website
Perhaps this is coming in a bit late, relative to the number of illnesses that a lot of people are currently experiencing. However, there are still some powerful steps you can take to prevent or mitigate those symptoms if you do get sick.
Vitamin D.
Taking Vitamin D is critical in activating our immune system and fighting off serious infections. Without Vitamin D, killer T cells cannot be triggered to respond to the threat of a viral/bacterial infection. Poor Vitamin D status correlates with an increase in respiratory tract infections. And most people have significant Vitamin D deficiencies -primarily due to fearmongering around getting adequate sun exposure in the summer – without sunscreen! – to produce our own. To make sure you’re taking an adequate amount of Vitamin D, you should discuss this with your natural healthcare practitioner.
Zinc.
Zinc is essential for protecting tissue barriers (especially the respiratory tract). Preventing primary as well as secondary bacterial infections. Keeping in mind that zinc deficiency is not unusual, this is a mineral that should be on everyone’s radar. Zinc-rich food are an excellent way to boost your zinc sources, however, not many people focus on these foods. Oysters are, by far, the richest source of zinc – at -25 mg per 100 mg.
Probiotics.
The beneficial organisms found in fermented foods help to protect the GI and respiratory tracts from infection. Our gut microbiome has a critical impact on our immune system – both in our GI tract and further afield, such as our lungs and upper respiratory tract. These beneficial bacteria are found in kefir, sauerkraut, kimchi, raw unpasteurized cheeses, and yogurt. As always – organic is best.
Vitamin C.
The antiviral properties of high-dose Vitamin C were first written about almost 80 years ago. Vitamin C (ascorbic acid) in your body is concentrated in your immune cells (macrophages, leucocytes and lymphocytes) and is a powerful antioxidant that protects host cells from the damage generated in viral or bacterial infections. Most disagreements on whether or not Vitamin C is an anti-viral or preventative come about primarily when the doses of Vitamin C are too low. And to be clear, the daily allowance recommended by Health Canada is far too low to have any effect.
Avoid food that weakens your immune system.
This includes sugars/sweets, simple starches, and bad fats (deep-fried food and GMO/vegetable oils). Instead, focus on probiotics (fermented foods), vegetables - especially leafy greens, onions, garlic, ginger, turmeric, organic naturally raised protein, and plenty of liquids- especially water, herbal teas, and homemade bone broths.
Don’t use hand sanitizer when you can wash your hands with soap and water.
Soap and water work remarkably better. Hand sanitizer strips away the natural, protective oils on your skin, which increases the number of bacteria and viruses on the skin’s surface, increasing the likelihood of an infection. As well as selection for strong microorganisms.
Get plenty of sleep.
Sleep deprivation impairs the immune system. This results in your immune system producing fewer natural killer (NK) cells and increased susceptibility to colds and the flu.
My Prevention & Recovery Regime.
Gut Shots
Vitamin C
Deep Immune
Oil of Oregano
Ginger
Garlic
.
What I do during flu season for prevention:
Take Vitamins C & D all year round and take the higher end of the recommended dosage from October - March.
Add Deep Immune every day from October – March.
I add Ginger and Garlic to many dishes all year round and from October-March I chop 1 garlic clove and swallow it with water every day.
I’m diligent with hand washing and still trying to break the habit of touching my face.
Drink at least 8 glasses of water daily.
Move. I get to the gym 3 times a week and ensure to get outside every day. Having a dog ensures this.
I often feel congested during flu season and use steam therapy to clear up my nasal passages. I fill a large bowl with boiled water and add a couple of drops of eucalyptus oil or tea tree oil. Then I place my face above the steaming bowl and drape a large towel over my head, and breathe in the steam for a few minutes. I also might use a Neti Pot for nasal irrigation.
I continue to wear a mask when I’m at the gym, grocery store, or movie theatre.
What I do when I am feeling the first signs of a cold or flu:
A tingling sensation in my throat is always the first sign of getting sick. When this happens, I immediately take lots of Vitamin C, Deep Immune and Oil of Oregano in high dosages every few hours. I also do something that may be a little woo, but it has worked for me. I cannot remember where I first heard about it, and there is no scientific evidence that it works, but there is plenty of anecdotal evidence. The combination of supplements and the Wet Sock Therapy have often prevented me from getting sick, provided I do them at the first sign of symptoms.
Wet Sock Therapy
You will need two pairs of socks: one pair of thin cotton socks and one pair of heavy wool socks.
Soak your feet in the hottest water that you can stand for at least 5 minutes.
While soaking your feet in warm water, soak the cotton socks in cold water.
When your feet are ready, dry them off, wring out the cotton socks, and put them on your feet.
Put the dry wool socks over the wet cotton socks.
Get into bed, cover your feet, and remove both pairs of socks the following morning.
How does it work? When your feet begin to cool, the blood vessels in your feet contract, sending good nutrients to your tissues and organs. Then, when your feet start to warm up, the blood vessels dilate, releasing toxins in the tissue. When I have done this, I feel a throbbing sensation in my feet. Usually, by the morning, I feel fine. If I continue to have symptoms, I will continue to do this for a few nights.
***IT IS CRITICAL THAT YOU PAY ATTENTION TO ANY FLU-LIKE SYMPTOMS AS THEY CAN BECOME VERY SERIOUS. DON’T HESITATE TO SEEK MEDICAL ATTENTION IF NECESSARY. ***
If coming down with a cold or flu is a regular occurrence for you this time of year, speak to your family doctor to rule out any other health concerns, obtain a complete physical and consider talking to a Naturopath about changes to your lifestyle that will include diet, sleep hygiene and the use of supplements.
Let me know how you take care of yourself during flu season in the comments below.
DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith. However, it should not replace consultation or advice from a physician and/or other healthcare practitioners. The use or reliance of any information contained on this site is solely at your own risk.
Resources:
1) Why flu strikes in the winter
2) Hydration for the Immune System
