Get ready for Flu & Cold season š¤©
This time of year I inevitably get asked about ways to support the immune system ā¦. No one likes to get a cold or the flu.
The good news is, that research confirms that there are many ways we can stay healthy, and greatly reduce the chance of catching a cold or the flu š¤©
For example, studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42 percent.
Today I will share with you some suggestions for staying healthy and boosting your immune system. There are many simple things you can do and some extra supplements you can take.
Plus, I will also review the controversy over the flu vaccine š¦ š
Before we get started, many of you were surprised after reading last weekās newsletter, āAre you turning into your parents - Genetics, Introjection and Epigeneticsā, and we had a lot of discussion about it in the office. If you missed it, you can use this link, Here.
Okay, letās get started on Supporting Your Immune System When You May Need It Most š¤©
Why did you get the flu last time? Probably because you came in contact with an infected personās airborne secretions, or touched an infected surface. The flu shot may be at the top of your list of defenses against the virus, but even it canāt fully protect you from illness. Some people still experience feverish chills, headaches, fatigue, and nausea during cold and flu season - hallmarks of the influenza virus.
The good news is that there are easy, actionable steps you can take every day to protect yourself from getting sick. One is to avoid anyone who might have been infected, and to steer clear of crowded places with poor ventilation, especially during cold and flu season. Another is frequent hand-washing, preferably with soap and water.
The flu lasts about one to two weeks, but can linger much longer. (If you feel the flu coming on, stay home from work and avoid close contact with others.) The best way to avoid getting sick this season - and always - is to strengthen your immune system and practice preventive care to stay healthy.
First letās review the controversy over the flu vaccine and then I will share exactly what you can do and what to take. The guiding principle of functional medicine is personalized care, not the āone-size fits allā belief that everyone should have the same treatment. This applies equally to vaccines. There is risk and benefit to every medical treatment or procedure.
Here are (2) important facts to consider when it comes to flu vaccination:
To make the flu vaccine, manufacturers take the 5 major strains from the previous yearās flu to use as the flu ācodeā for the following year. Considering the flu virus mutates at a faster rate than one year, we need to make our individual personal decision whether this makes the most practical sense for our own bodies and immune systems. In other terms, itās the equivalent of drinking expired milk; you get a lot of negatives without the benefits. This is an individual decision that we each need to make in regards to risk versus reward.
The multi-dose vials of the vaccine contain mercury as a preservative. This is the majority of vaccines. If you still feel that getting the flu vaccine is right for your circumstance, you should insist on the single dose vial which does not contain mercury. Unfortunately there are a limited number of the mercury-free vaccines.
It is critical to support your immune system through natural means (boosting the immune system, plus lowering risk by limiting exposure) to help you prevent the flu.
Let FOOD Be Your Medicine!
Drink plenty of fluids, especially warmer fluids: With the dryer air inside and out, winter can be a particularly challenging time to stay hydrated! Consuming adequate fluids supports all of your bodiesā functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!
Try a daily saline flush: Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti pot, or easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office! Be sure to rinse them well with warm water and soap and air dry between uses. Studies have also indicated that flushing one to two times daily is appropriate and you should not go over this.
Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
Have protein with each meal: Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean, and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack.
Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.
Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!
Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest is also very helpful!
Get regular exercise: Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.
Supplements for Adult Immune Support
Here is an overview of the vitamins, minerals, and herbs I suggest you need and why they are important:
Multivitamin/Mineral: This is the foundation for any health support regimen. Itās a good way to cover the basic vitamins and minerals your body needs for day-to-day function. If you arenāt on a good mulitivitamin you should get and stay on one. Look for a high-quality, broad-spectrum multivitamin and mineral.
Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months.
Vitamin D has profound and multiple effects on human immunity.
Inadequate vitamin D nutrition is endemic among the elderly in the winter.
Serum levels of 25(OH)D are low in many people of all ages who live at temperate latitudes, especially in the winter.
Humans acquire most of their vitamin D from casual sun exposure, and to a degree that is a function of skin surface area exposed.
The elderly only make about 25% of the vitamin D as 20-year-olds do after exposure to the same amount of sunlight.
It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children. You can read more about the Flu and Vitamin D, here.
Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.
Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood - especially oysters - red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.
Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system. Look for brands that offer several species of good bacteria and contain at least 5-10 billion organisms per capsule.
Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.
1-3, 1-6 Beta Glucans: Research has shown that these compounds up-regulate the function of the innate immune system. This part of your immune system is the first line of defense against viruses and bacteria. It helps your white blood cells bind to and kill viruses and bacteria. Note: Patients with autoimmune diseases should not take this.
Natural Anti-Viral/Anti-Bacterial Herbs: Many herbs have broad-spectrum antimicrobial or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1-3 glucan.
Cordyceps and Mushrooms Extracts: These provide immune supporting properties. Cooking with medicinal mushrooms like shitake is also helpful.
THE BOTTOM LINE
āWhoever wishes to investigate medicine properly should proceed thus: in the first place to consider the seasons of the yearāā¦ Hippocrates (circa 400 b.c.)
Even Hippocrates understood the risks of catching a cold or flu in the colder months š§ in 400 B.C. !
Whether you are in a high-risk group or not, being proactive during the flu and cold season will benefit everyone.
Good hygiene, eating healthy foods, and taking a few supplements to boost your immunity, will go a long way to keep you healthier when the flu and cold season arrives.
The guiding principle of functional medicine is personalized care, not the one-size fits all belief that everyone should have the same treatment. Based on your personal health, do what is right for you.
Remember, let food be your medicine! Drink plenty of liquids, flush your sinuses, avoid sugars, eat protein at each meal, add spices to your foods, eat your fruits and veggies, get plenty of sleep, and exercise regularly.
Supplements to boost your immune system include: a good multivitamin, Vitamin D3, buffered Vitamin C, Zinc, Probiotics, Fish Oil and Mushrooms.
If you need help with navigating any of the information presented today, make a point to come see me so that I can help you!
To make an appointment with me use this link: HERE
Or, you can give me a call at (973) 210-3838
I want to hear from you! How do you stay healthy during cold and flu season? Did you find this newsletter helpful?
Share your thoughts in the comments on our
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