Below are a few tips to prevent as well as decrease severity and duration of the cold and flu season this year!

The winter season is soon upon us, bringing cooler temperatures as well as an increase in cold and flu viruses.  Colds and flu often present with quick onset symptoms including fever, chills, muscle aches, fatigue, runny nose, and cough.

Lifestyle Support:

• Colorful whole food diet: Eating plenty of colorful vegetables to ensure you are getting a wide range of vitamins and minerals. Also, limit your intake of processed foods and sugar, as it is suppressive to the immune system.
  • Note: If you begin to feel the onset of symptoms, many times your appetite will decrease. This is purposeful so that your body’s energy can be used to fight the illness.  Digesting solid foods can take much energy, so it may be helpful to give your digestive tract a break.  Soups and broths are great options during this time.
• Hydrate: Drinking plenty of water and herbal teas. Having half your body weight in ounces of water or more is recommended. You may add a pinch of sea salt to the water for added electrolytes.
• Sleep/Rest: Ensuring to get adequate sleep is important for a healthy immune system. Sleep is when the body rests and recovers, this process is highly important in healing and preventing illness. If you feel the onset of flu-like symptoms, take it easy.  Rest and take time off of work if possible, it will make for a faster recovery!

Vitamin & Mineral Support:

• Vitamin C: Has an immune-boosting effect, aiding your bodies’ ability to fight infection. It has also been shown to shorten the duration and severity of those infections. (1,000-2,000mg daily for prevention and you may increase your dose up to bowel tolerance with the onset of illness. Too much vitamin C can lead to loose stool, cut back the dose if this occurs.)
• Vitamin D: Deficiency of vitamin D is associated with increased susceptibility to infections. Having sufficient vitamin D on board is not only important for bone health, but also immune health. Vitamin D receptors are located on our white blood cells and induce anti-inflammatory as well as anti-microbial defenses. (1,000-2,000 IU daily for maintenance, increasing to 10,000 IU daily for one week while ill).
• Zinc: Important for normal function of our immune cells. It has been shown to decrease the incidence and duration of acute infections.  (30-50mg per day for illness, for no more than two weeks.)

 GI Support:

• Probiotic: It is known that about 70-80% of our immune system is located within the gastrointestinal tract. Taking a probiotic through the winter months can aid in healthy immune function and have been shown to decrease incidence and duration of illness. (At least 25 billion CFU daily.)

 Herbal Support:

• Elderberry: A great anti-viral herb that also contains anti-oxidants and vitamin C. Elderberry syrups can be found in most health food stores, look for one without added sugar.
• Echinacea: An immune stimulating herb, known to increase immune cells and their activity. It enhances the body’s resistance to both bacterial and viral infections.
  • Note: This herb is not for those with autoimmune concerns and should not be used long term.
• Astragalus: An adaptogenic, immune modulating herb with antiviral activity. Astragalus is great for a weakened immune system, helping restore normal functioning.  It also potentiates immune cell activity, increasing the effectiveness of immune cells.
  • Note: Your naturopathic doctor can individualize herbal formulas for your specific needs. Herbs often come in tincture form, but can also be purchased in capsule form. Doses may vary based on form.

Read More: Naturopathic Approach to Flu

 Hydrotherapy:

• Warming socks:
  • Best to do just before bed.
    • Soak a pair of cotton socks completely with cold water. Wring the socks out thoroughly so they do not drip.
    • Warm your feet first.**
      • This is very important, as the treatment could be harmful if your feet are not warmed first.
      • Soaking your feet in warm water for at least 5-10 minutes or taking a warm bath for 5-10 minutes will be sufficient to warm you up.
      • You may also want to drink a warm tea before the treatment.
    • Dry off feet and body with a dry towel. Dress warmly.
    • Place cold, wet socks on feet. Cover with thick wool socks.  Go directly to bed, wrapping up warmly in your blankets to avoid getting chilled.
    • Keep the socks on overnight. You will find that the wet cotton socks will be dry in the morning.
  • This treatment acts to increase the circulation and decrease congestion in the upper respiratory passages, head, and throat. It has a sedating action, and many patients report that they sleep much better during the treatment.  This treatment is also effective for pain relief and increases the healing response during acute infections.

 If you are interested in more individualized health care plans, please contact our office at (804) 977-2634 to schedule an appointment with one of our practitioners.