By Dr. Natasha Turner, ND
The clocks have been turned back and with this comes the
realization that winter is just around the corner. The change
of seasons is a very common time for us to get sick with
a cold or the flu. Many of us opt for the flu shot for infection
prevention, but why not work on strengthening your immune
system instead? Unlike the flu shot, helping your immune
system to function optimally is not associated with any
side effects and you actually will reap the rewards for
years to come. Consider these 10 tips to remain sniffle-free!
These include vitamin C, vitamin A (not for women who are
pregnant or trying to conceive), zinc, selenium and a mixed
tocopherol vitamin E. These are great to maintain a healthy
immune system and they are also potent antioxidants. Vitamins
and minerals are best taken with food.
Eating sugar decreases your
white blood cell count for six hours after consumption.
White blood cells are responsible for attacking invading
infection-causing bacteria and viruses. Imagine if you tend
to snack on jelly beans or licorice throughout the day—your
immune system is chronically lowered! This also means juice
is not the best choice during a cold or the flu because
it contains a lot of sugar. Dilute your juices or choose
pure water instead.
Protein is necessary for the formation of antibodies for
fighting infection as well as tissue healing and repair.
Great sources of protein include omega-3 eggs, chicken,
fish, tofu, beans, seeds, nuts and protein powders like
whey or soy. Whey protein powder has been found to have
great effects on the immune system.
Stress causes an increase in the stress hormone cortisol,
high levels of which inhibit healthy immune system function.
This is why many of us tend to get sick after school exams
or once we leave for a vacation. Manage stress with exercise,
yoga, meditation or calming herbs like rhodiola, relora
or ashwagandha. Do not overdo cardiovascular exercise. Too
much running or intense, heavy weight training can deplete
your immune system as well. Along with managing your stress
hormones, you must keep your blood sugars balanced. Remember
that skipping a meal causes physical stress on your body.
Be sure to eat at least every three to four hours and consume
protein, low glycemic carbohydrates and healthy fats like
avocados, olive oil and organic canola oil.
At this time of year there are lots of germs around on the
subway, at the gym or at school. The simplest thing you
can do to prevent a cold is to keep your hands clean and
away from your face.
garlic, onions, blueberries,
broccoli, spinach, mushrooms (shitake, reishi, etc.) and
red and yellow fruits and veggies like peppers, sweet potatoes
and citrus fruits. Be sure to consume these foods in their
whole form, meaning eat the orange, not orange juice. Avoid
processed foods like white pasta, white bread and packaged
foods with additives.
Dehydration is one of the most common causes of fatigue,
headaches and constipation. Keeping your bowels moving regularly
(meaning at least once per day; perfect bowel function is
after every meal) will help to reduce the toxic load on
your body. Add one or two tablespoons of ground flaxseed
to your morning smoothie if you find you are not going as
frequently as you should be.
Studies have proven that taking acidophilus helps to reduce
the frequency and severity of infections. Acidophilus is
the friendly bacteria that lives in our digestive tract.
Our healthy bacterial balance is affected by the use of
antibiotics, the birth control pill or excess sugar and
carbohydrate intake. Be sure to follow any course of antibiotics
with supplements of acidophilus for double the length of
time you took the antibiotics.
These
include astragalus, usnea and/or ligusticum. Echinacea is
commonly used during cold season as well. If you find that
everyone in the office is sick, take it daily for prevention.
Echinacea is best cycled a few weeks at a time or taken
in higher dosages just during an acute infection.
These are one of my favorite products. Plant sterols modulate
your immune system. If aspects are running too high (as
in autoimmune diseases or allergies) they help to bring
it down. Or, if they are running too low (like with frequent
colds or the flu) sterols help to increase your immune system
function. They also decrease cortisol levels, essential
for keeping your immune system strong. I usually recommend
taking these on an empty stomach, such as upon rising and
before bed. You may combine them with your acidophilus supplements.
Bonus: Try this homeopathic flu prevention
protocol for the whole family:
Influenzinum 9 CH: take one dose on Mondays
Thymuline 9 CH: take one dose on Wednesdays
Do this for five weeks to prevent the flu.
