Supporting Natural Immunity for Flu & Cold Season
The Cold & Flu Season is upon us and with it comes the unease of the “inevitable” colds that seem to affect even the healthiest along with the concerns for catching the flu. Fortunately there are many strategies to naturally support our immunity during this challenging time of the year.
First it’s important to consider common sense strategies that everyone seems to agree upon:
Use a humidifier to keep our mucous membranes moist
They act as a first line barrier against infections and are believed to be less effective in cold/dry weather
Cough or sneeze into a tissue
Wear a mask if you are sick
Avoid close or prolonged contact with the sick
Frequent hand washing
Second, let’s focus on dietary and lifestyle strategies to naturally promote your bodies natural immunity:
Optimizing Your Nutritional Status
Did you know that 94% of Americans do not meet the most conservative dietary standards set forth by the RDA? The few that meet these guidelines might still be deficient given the increasing depletion of our topsoils, cooking technique, suboptimal digestive function, and drug-nutrient depletion. This is problematic given that healthy immunity requires the interaction of many nutrients including Vitamins A, B6, B9 (Folate), B12, C, D, E, Iron, Zinc, Copper, and Selenium.
Promoting nutritional density within the diet, addressing dietary gaps with appropriate supplementation, and seeking help for digestive impairments are important steps in improving nutritional status.
Reducing Sugar Intake:
Refined sugars and carbohydrates have the potential to suppress our immune functioning by interfering in the activities of our white blood cells and promoting inflammation. Promoting lower glycemic carbohydrates in the diet like whole grains, legumes, less sugary fruits, and vegetables can be beneficial during the cooler months. Comfort foods like deserts can be made healthier by swapping refined flours and sugars for ingredients like whole grains, fruit and starchy purées, and using natural lower caloric sweeteners.
Managing Chronic Stress:
Chronic stress of any duration from several days to many years has the potential to biologically age our immune cells and reduce our overall immune response. This was demonstrated in 2004 during a meta analysis of over 300 studies. Taking time to develop stress management techniques and reduce daily stressors is a worthwhile practice particularly during the cooler months.
Adequate Sleep
Sleep quality and duration are important for promoting a healthy immune response. Research has demonstrated that sleeping less than seven hours per night has the potential to reduce our antibody response to viral infections, including the viruses, which cause the flu, along with many other delirious effects. Optimizing sleep hygiene such as reduced exposure to digital electronics and stressors before bedtime, or creating a comfortable sleep space can be helpful for promoting sleep quality.
Exercise
Some evidence suggests that exercise has the potential to reduce the occurrence, severity, and duration of the common cold and flu. This might have to do with its indirect effect upon other parameters of immune health including our “gut microbiome,” improved sleep quality, reduced chronic stress, and better blood sugar processing.
Digestive Wellness – The “Gut Microbiome”
Did you know that our digestive systems hosts more immune cells than any other system within our body? These cells interact symbiotically with trillions of non-human cells that make up our “gut microbiome” to coordinate our body’s response against invading pathogens. Factors including “modern diets,” antibiotic usage, toxic exposures, and chronic stressors can all damage our “gut microbiome.”
This might explain the preliminary research that notes reduced episodes, severity, and duration of the common cold and flu when probiotic rich foods and supplements are introduced into our diet. Probiotics contain billions of beneficial bacteria and yeasts which are thought to promote the populations of beneficial non-human cells living within our digestive tract.
Third, let’s reinforce our healthy dietary and lifestyle choices with immune boosting supplements. Included are some of the more popular choices on the market. A qualified integrative health care practitioner can beneficial in helping you choose the appropriate products and dosages:
Vitamin A (Retinal)
Vitamin A (Retinal) plays an important role for many functions within the body including our immune health. Unfortunately our intake of naturally occurring Retinal has plummeted in the past century due to changing food preferences and health guidelines. Retinal is particularly abundant in organ meats followed by fatty animal and fish products.
Plants are often rich in beta-carotene, which happens to be an important anti-oxidant rich precursor, to the more immune enhancing Retinal. Unfortunately “healthy” adults convert only 1/12 of our beta-carotene into this desired product. Children, individuals with genetic mutations, and those with compromised health might be less efficient converters.
This might explain the folk tradition of using Cod Liver Oil to promote our immune health during the cooler months. Virgin Cod Liver Oil is a rich source of Retinal along with naturally occurring Vitamin D, and anti-inflammatory fish oils.
Vitamin C
Vitamin C plays an important role in promoting our immune health. It is particularly high in citrus and tart tasting fruits and many dark green vegetables. Supplementing at 2 grams, spaced throughout the day, appears to be safe and beneficial in reducing the duration of the common cold by 1 to 1.5 days. Some research has even found a preventative effect when supplementing a similar dosage for physically stressed individuals.
Vitamin D
Did you know that our immune and respiratory cells all contain Vitamin D receptors? This might explain the reductions in the incidence, severity, and duration of acute upper respiratory infections among individuals with adequate Vitamin D Status. Vitamin D can be found in smaller quantities in fatty animal and fish foods and mushrooms exposed to sunlight. We can theoretically synthesize all of the Vitamin D that we need for optimal health, but unfortunately most Americans lack adequate exposure. Given the prevalence of Vitamin D deficiency it’s highly advisable to explore appropriate supplementation.
Zinc
Zinc plays a critical role in promoting healthy immunity. It is particularly rich and bioavailable from animal and seafood sources including oysters, red meats, and cheeses. Plant-based sources include whole grains, legumes, nuts and seeds, but their quantity and absorbability can be less. Individuals on plant-based diets may benefit from supplementation, particularly during the cold and flu seasons.
This might partially explain clinical research, which has shown an average reduction of 1.6 days of cold duration when zinc lozenges are taken intensively upon the onset of symptoms. Lozenges are generally taken every 2 -3 waking hours and can be safely consumed for up to 3 days.
Echinacea
Indigenous to North America Echinacea has a history of traditional applications among the Native Americans. The Eclectics, herbalist medical doctors who practiced from the 1830’s – 1930’s, adopted this herb as an immune boosting tonic against upper respiratory infections. Research into Echinacea is conflicting given the substantial variation of quality among products on the market. A properly formulated product should contain a mixture of plant parts from different species standardized to a particular level of immune enhancing and “tongue tingling” active compounds known as alklamides.
Most herbal practitioners agree that Echinacea can be effective in reducing the duration and severity of symptoms associated with the common cold. High dosages, which vary per formulation, are given throughout the day, and for the first three days, and then reduced for the following days. Echinacea appears safe and beneficial for long-term preventative care.
Elderberry
Elderberry has a long folk history for the treatment of the cold and flu. Modern research has discovered many immune boosting qualities to this herb including the ability to inhibit at least two strains of the influenza virus from entering our cells, and interfering with the reproductive abilities of those that get inside. This might explain the reduced duration and severity of flu symptoms when taken upon its detection. Elderberry also appears safe and possibly beneficial for long-term preventative care.
Introducing Herbs into the Diet
Immune enhancing herbs often lend well to seasonal cooking including tasty soup broths. These include astragulus, culinary reishi, matiake, and shitake, which have historic applications against the common cold and flu. Simmer with nutrient rich bones and vegetables for an added effect.