How to Stay Healthy in the Flu Season
Cold and flu season is coming...
Are you ready?
Make sure you are prepared to fight off the cold and flu viruses this season! Here are prevention tips to keep you healthy.
Check back next week for tips on what to do if you get sick.
Wash your hands
Wash hands with soap and warm water for at least 20 seconds
Avoid direct contact with those who are sick
Keep your immune system strong with nutrition and supplements, adrenal and stress support, and exercise.
Nutrition to support your immune system:
Vitamin A – enhances immunity
Food sources: Cod liver oil, pumpkin, sweet potatoes, carrots, butternut squash, spinach, kale, collard greens, butter, eggs, cantaloupe
Vitamin C – antioxidant, stimulates immune system
Food sources: Red Bell pepper, Broccoli, Tomatoes, oranges, strawberries, Grapefruit
A high quality Vitamin C supplement (such as Vitamin C-1000 by Ecological Formulas) can be taken at higher doses than many over the counter supplements
Vitamin D- enhances immunity. Vitamin D can be obtained through UV rays via the sun during the summer, but for the rest of the year (especially in the pacific NW), supplementation is typically necessary.
Food sources: Salmon, Sardines, Mackerel, Egg yolk
Zinc – required for proper immune function
Food sources: Oysters, Crab, Beef, Pork, Chicken/turkey (dark meat), Nuts- cashews, almonds, Beans, Chickpeas
Avoid Sugar- sugar inhibits the proper immune response and feeds bacteria and viruses
Combination Immune support supplements such as Cataplex C, Cataplex A-C, Cataplex A-C-P, Immuplex, Congaplex, Echinacea-C, and Phytogen, can all be helpful in supporting your immune system, used alone, or in combination with the other nutrients listed above.
Adrenal and stress support
The Adrenal glands, your “Stress Glands,” play a large role in keeping your immune system healthy. So, keep your adrenal glands healthy to keep your immune system working at its best. If your adrenal glands aren’t functioning properly, they can’t help you fight off the cold and flu viruses that you may encounter.
Adrenal Gland support:
Rest and Sleep! Make sure you are getting enough sleep to ensure your immune system stays strong.
Avoid caffeine after 2pm, ideally no caffeine after lunch time. Caffeine in the afternoon can disrupt your normal cortisol curve (which should spike in the morning to energize you for the day, and decrease throughout the day, allowing you to get a good night’s sleep at night).
Know your limits- do NOT over-exercise or over exert yourself. Over-exertion can lead to adrenal fatigue and if your adrenals are fatigued, they will be too tired to fight off those cold and flu viruses that are everywhere this time of year.
Nutrition and supplements:
Vitamin C helps feed your adrenal glands as well as boosts your immune system and helps you fight off infections.
B vitamins. Stress depletes our B-vitamins and so extra B-vitamins may be just what your poor stressed out adrenal glands need.
Healthy fats help feed your adrenal glands (as well as your brain and your hormones)
Omega 3 fatty acids- such as fish oil
Good fats in your diet- egg yolks, butter, olive oil, avocado, fish
Avoid sugar – sugary foods, starches and refined carbohydrates. Sugar not only feeds bacteria and viruses (as well as yeast and fungus), but also decrease our immune function and promotes inflammation. So get that sugar out of your diet to boost your immunity.
Supplements specifically for Adrenal gland support, such as Adrenal cortex, Cortrex, and Phytisone by Thorne, and Drenamin, Adrenal dessicated, or Drenatrophin PMG by Standard Process are all great products designed for either short or long-term stress support depending on your current needs.
Photo copyright: Anne Summer. usmediahouse.com
Exercise: Stay active for your immune system.
Moderate exercise boosts your immune system. Exercising a few times a week can make a big difference.
Exercise can also help decrease stress which can help increase immunity.
High stress can decrease your immune system so moderate exercise can help mediate the negative effects of stress.
Caution: over-exercise actually increases stress in your body so don’t over exert yourself or you might actually do more harm to your immune system than good.
Exercise helps overall circulation through your body which can help boost your immune system’s response as well.
Weight management is important for immune health. Obesity can compromise your immune response and lead to increased susceptibility to illness and so maintaining a healthy weight helps keep your immune system working well.
Extra flu prevention
The supplements below can help prevent the flu, but also treat your flu symptoms if you get the flu. These can be used whether or not you get the flu shot.
Oscillococcinum can help prevent the flu when taken regularly throughout cold and flu season. Taking ½ tube of Oscillococcinum every week can help prevent the flu. This can be obtained over the counter and can often be found at your local grocery store or pharmacy.
Flu-immune spray by NET- this has the same effect as Oscillococcinum but is in a liquid spray form.
Flu nosode 2018-2019 by Professional formulas is a supplement in a liquid form. Flu nosode is “formulated each year to include homeopathic forms of the predominant flu strains for the upcoming season – the same strains used in vaccines” (Professional Formulas).
Oscillococcinum, flu-immune, and flu nosode are safe for all ages without side effects.
*Reminder: always check with your physician before taking any new supplements, including those that can be obtained over the counter.*
If you do get Sick, help yourself heal more quickly.
Rest and sleep as much as you can to let your body fight the illness. Don’t over-exert yourself.
Drink plenty of fluids to stay hydrated- warm fluids are best.
Drinking extra fluids can help prevent dehydration, keep your throat moist and can help loosen mucus.
Nutrition:
Make sure you’re eating a good diet rich in vitamins and minerals (lots of veggies, broths, lean protein). Bone broth is a great option when you are sick and not up to eating solids.
Avoid sugar to avoid excess inflammation and avoid dairy products- dairy can increase mucus production
If you have a fever, which is more common with the flu, make sure to stay warm to help sweat it out. Eat foods that are lighter and easy to digest like broths and soups.
Supplements: Use supplements as recommended by your physician: immune support (Vitamin A, Vitamin C, Vitamin D, Zinc, or a combination supplement), Oscillococcinum, Flu Immune or Flu Nosode, B vitamins, Fish oil, and adrenal support
Warming socks!
Warming socks (also known as the wet sock treatment) are great for colds, the flu, sinus congestion and upper respiratory infections. It helps stimulate the immune system and improve circulation of white blood cells and lymph. Warming socks help bring the infection down from the head and lungs and out of the body. It can be used on kids and adults.
What you need: Two pairs of socks, ideally one cotton pair and one wool pair. If you don’t have wool socks, use the thickest cotton ones you can find.
Directions:
Before you go to bed at night, soak the cotton pair of socks in cold water.
Wring them out so they are wet but not dripping, and put them on your feet.
Then cover the cotton socks with the wool socks.
Go to bed with the socks on, and make sure you are dressed warmly with plenty of blankets to avoid getting chilled.
When you wake up, the socks will be dry!
Don’t spread it to those around you.
Wash your hands frequently to avoid spreading the illness, especially after coughing, sneezing, and blowing your nose.
Avoid direct contact with others.
Always use a tissue to wipe your nose, sneeze, cough.
Sneeze/cough into your elbow, if you don’t have a tissue, not your hands!
Stay home from work and/or school to avoid spreading it.
*Reminder: always check with your physician before taking any new supplements, including those that can be obtained over the counter.*
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