Cold and flu season is now in full effect
. According to the National Institute of Allergy and Infectious Diseases, more than 1 billion colds will be had this year in the United States—that’s about three colds per person! Think of all the missed days at school for our kids, less-than-productive days at work for parents, overflowing waiting rooms at doctors’ offices, and the countless doses of antibiotics prescribed each year. With a little knowledge and a few proactive steps, you can avoid the mistakes made by most Americans (including relying on flu vaccines), which leave them vulnerable and prone to getting sick.
The 4-S’s
We are all exposed to countless bacteria and viruses on a daily basis. It’s our immune system’s job to search out and destroy these invaders and prevent them from getting the best of us. The key to staying protected is to keep your immune system charged up at all times, since even a brief lapse can result in a dreaded cold or flu.
There are four simple steps that will keep your immune system strong and constantly on guard. I call it the 4-S’s to supercharging your immune system.
#1 Stop the SUGAR
Have you noticed that cold and flu season begins in early November and continues throughout the holidays? Do you think it’s a coincidence, or could the increases in sugar consumption at Halloween and during the holidays play a part? There is plenty of evidence that sugar binges suppress the immune system and feed germs, making the body more susceptible to colds.
According to Health Services at Columbia University, “when you eat 100 grams of sugar your white blood cells are 40 percent less effective at killing germs.” This can cripple your immune system for up to 5 hours after eating sugar!
Personally, I believe there is a direct correlation to sugar consumption and colds. I have witnessed this first-hand with myself, my kids, and many patients over the last 15 years. Do your best to limit consumption of the following:
- Candy
- Baked goods
- Refined sugar
- Refined flour
- Sweetened beverages
- Fruit juice
#2 Don’t STRESS
When the body feels tense, anxious, or otherwise stressed out, hormonal changes occur that can make us sick. It’s been well established that 70-80% of all illnesses are in some way stress-related. With prolonged stress, the body’s response to cortisol (our main stress hormone) dulls and we become cortisol resistant. With cortisol resistance, there are adequate (or even high) levels of cortisol, but it’s useless to the body because the cortisol receptors tune out the stress hormone’s message. One of cortisol’s major responsibilities is to initiate the immune response, allowing the body to effectively fight off germs.
I discuss the best ways to beat down stress here. A quick and effective de-stressor that I like to do a few times each day is the 1-minute meditation. This can be done anywhere, and it only takes 60 seconds. Simply become aware of your breath, breathing in, and then slowly exhaling for 2-3 times longer than the inhale. Then pause before the next inhale and allow your body to let you know when it’s time to breathe in again. Just this breathing pattern alone will help, and you can add a quick progressive relaxation exercise to really boost the calming effects. This is done by focusing your attention and consciously relaxing each part of your body in progression. I like to start with the feet and work up.
#3 Covet Thy SLEEP
Lack of sleep not only leaves you feeling tired and groggy, it has the same effect on your immune system. Studies have found that insufficient sleep leads to elevated cortisol, increased inflammation, and fewer white blood cells, all of which will leave you more susceptible to bacterial and viral infections.
So how much sleep do you need to keep your immune system charged? The optimal amount of sleep for most adults is 7-9 hours each night. Teenagers need 9-10 hours of sleep. Toddlers and school-aged children may need 10-12 hours of sleep.
Helpful tips for getting a restful night of sleep:
- Do not hit the snooze button
- Get up and get moving first thing in the morning
- Eat some animal protein for breakfast
- Limit caffeine (especially after 1:00 PM)
- Turn off all screens (TVs, computers, tablets, phones, etc.) two hours before bed
- Read a good book before bed
- Take a warm Epsom salt bath before bed
- Take 400mg of Magnesium citrate or glycinate 15 minutes before lying down
#4 Smart SUPPLEMENTS
In addition to the steps listed above, there are several supplements that can aid in your defense strategy.
- Bone Broth: It’s not officially a supplement (I see it as missing food group), but bone broth contributes to a vigilant immune system in several ways. Weston A. Price summarizes all the benefits nicely here.
- Fermented Cod Liver Oil: Vitamins A & D both play significant roles in immune health. Fermented cod liver oil is rich in both of these immune enhancing vitamins, and also contains important fatty acids like EPA and DHA that reduce inflammation. Of my patients who regularly take FCLO, most report fewer colds and less intense symptoms if they do get one. I’ve found this true for me and my family as well. My favorite brand and the one we have available in my practice is Green Pastures. It’s also available online here. I suggest 1 tsp or capsule/day as a preventative, and 2-3 tsps or capsules/day if you feel a cold coming on.
- Vitamin C: This tried and true immune booster works best at higher doses. During the flu season, I generally recommend 1 g/day for prevention and 1g every 2-3 hours if you feel symptoms coming on (high doses can occasionally result in harmless loose stools).
- Zinc: Research suggests that zinc helps to reduce the duration and severity of a cold – especially when taken at the initial onset of symptoms.
- Botanicals: Botanical herbs can have a potent immune-boosting effect. The most common include echinacea, astragalus, ashwagandha, Siberian ginseng, ginger root, garlic, and elderberry syrup. A great way to easily incorporate some of these botanicals is by steeping a half-thumb of ginger root and a clove of garlic in a cup of hot water. Sweeten with some fresh-squeezed lemon juice. For a more savory drink, add the same amount of garlic and ginger to a cup of bone broth.
- Probiotics: Keeping the gut healthy is perhaps the single most important thing to do to stay healthy. The mucosal barrier lining the digestive tract is our first line of defense against microbial invaders. Probiotics help this barrier stay strong and intact. While taking a probiotic supplement is definitely helpful, try incorporating some probiotic-rich foods (i.e., sauerkraut, kimchi, kefir, kombucha) for extra immune-boosting power.
How do you stay healthy during cold and flu season? Have you tried incorporating any of these methods? Let me know in the comments below.
