Strengthen Your Immunity!
We want to have a robust immune system all year round to prevent infection and disease. You need to give extra attention at this time of year because the likelihood of ending up with a cold or flu is significantly increased, not to mention protecting yourself against COVID 19. You can still get COVID even if you are doubly vaccinated, so ensuring your immunity is strong and vibrant is another way to protect yourself.
There are 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.
***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.***
Why are we more likely to get sick in the autumn/winter seasons? Here are the most popular theories:
1) 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 who has the flu and thus contract the virus.
2) 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.
3) The influenza virus may survive better in colder, drier climates and, therefore, infect more people. (1)
Some healthy lifestyle basics that greatly influence your immunity:
1) Sleep. Our bodies make small proteins called cytokines when we’re asleep (source). These proteins support our immune system by targeting infection and inflammation (and you know what inflammation leads to… disease). We simply can’t produce sufficient cytokines to stay healthy when we’re awake, so make sure you get 7-9 hours of restful sleep every night.
2) Exercise. Regular physical activity can strengthen your immune system and help your body fight off infections and viruses. Aim for at least 30 minutes of physical activity three days a week. This can include walking, biking, yoga, swimming, or other low impact workouts. Exercise increases blood circulation and has an anti-inflammatory effect on the body.
3) Eat a healthy, nutrient-rich diet. This will boost your immune system to fight off viruses and should include eating an abundance of fruits and vegetables, which contain vitamins and antioxidants to promote good health. You should also reduce your intake of sugar, fat, and processed foods.
4) Hydration. Our immune system is highly dependent on the nutrients in our bloodstream, and our bloodstream is made mainly of water! If we don’t have enough water, we cannot properly transport nutrients to each organ system.
5) Lower your stress level. Chronic stress can affect your immune system, decreasing its effectiveness. When under stress, the body increases the production of cortisol. This is a hormone that helps the body deal with stressful situations. It also limits bodily functions that aren’t essential in a fight-or-flight situation.
6) Vaccinations. Consider obtaining vaccinations for COVID and the flu shot. Speak to your family doctor about this.
I recommend reading this article on the Iherb blog, which lists 10 natural supplements to optimize immune health. It provides clear explanations and cites many studies.
The supplements they recommend include:
1. N-acetyl l-cysteine (NAC)
2. Zinc
3. Vitamin C
4. Reishi Mushrooms
5. Omega-3 Fatty Acids
6. Probiotics
7. Ginseng
8. Echinacea
9. Vitamin D
10. Elderberry
Supplement recommendations can be overwhelming and I highly recommend speaking to a Naturopath or Functional Medicine Doctor to obtain the best advice for you.
What I do during flu season for prevention:
1) I take Vitamins C & D all year round and take the higher end of the recommended dosage for each from October – March.
2) I take Deep Immune every day from October – March.
3) I take Oil of Oregano capsules (I can’t tolerate the taste of the tincture) every day from October- March.
4) Garlic-I chop 1 garlic clove and swallow it with water every day from October-March.
5) I’m diligent with hand washing and avoid touching my face.
6) I often feel congested during flu season and use steam therapy to clear up my nasal passages. I fill up 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.
My Prevention Regime
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 that I’m 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 two quirky things that may be a little woo, but they have worked for me. I cannot remember where I first heard about them, and there is no scientific evidence that they work, but there is plenty of anecdotal evidence. I can honestly they that they have both often (not always) 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. Here’s what you do:
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 and then 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 then the following morning, remove both pairs of socks
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.
Hydrogen Peroxide (3%) Solution.
With your head tilted, place a few drops into your ear and hold for at least 5 minutes. You should feel a bubbling sensation in your ear. Repeat on the other ear. You will need a tissue or a towel close by as some of the solution will drip from your ear when you sit upright. Repeat this every few hours until symptoms subside. Proceed with caution if you have an ear infection or any other issues with your ears.
After following my prevention regime for the last few years, I haven’t had a cold or flu for a couple of years. I had the stomach flu a few weeks ago that started in the middle of the night and I was in no shape to try any of the above. Luckily, I recovered quickly and I like to think that taking care of myself contributed to my speedy recovery.
If coming down the 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 full physical and consider speaking to a Naturopath about changes to your lifestyle that will include diet, sleep hygiene and the use of supplements.
Be well.
Anita
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