Cold and flu season often peaks this time of year so it’s a great time to boost your immune system and support your body in fighting the illnesses that you may come in contact with this month. The foundations of a strong immune system are reducing stress, ensuring you get enough rest and washing your hands regularly. This limits the potential for pathogens to invade and reduces lifestyle factors that often lead to a compromised immune system. However, there are also additional steps you can take to strengthen your immune protection at times when you may be vulnerable to infection.
HERBS
Echinacea – this popular cold and flu herb is a great way to prevent the progression of illnesses as it increases white blood cell count, stimulates the immune system, is antibacterial and anti-inflammatory. It is often taken at the first sign of infection and helps to reduce the severity of cold and flu symptoms. Echinacea should not be taken if you have an allergy to ragweed or any plant in the daisy family.
Elderberry – this berry contains flavonoids that attach to viruses and inhibit adherence to human cells, thus preventing the infection from the beginning. This syrup is often taken at the first sign of cold or flu symptoms to reduce the severity and duration of illness. Generally, it tastes sweet or fruity so it is well suited for children. Elderberry syrup is also soothing when mixed with hot water to form a tea to soothe sore throat or respiratory complaints.
Licorice – this herb is used for many systems in the body including colds and flus as it has strong antiviral properties. Additionally, it contains glycyrrhizin which stimulates mucous production and hydrates the mucous membranes. This can help soothe esophageal or stomach irritation, but is also good for aiding in the expulsion of phlegm which often builds up with these infections. Licorice is also adaptogen that helps to restore adrenal function in order to improve the body’s ability to handle stress, which can be detrimental to the immune system.
Goldenseal – this herb is widely used for infections as it contains antibacterial, antiviral, antifungal and anti-parasitic properties. It is beneficial for both the gastrointestinal tract and the respiratory tract, and helps to eliminate waste from the mucous membranes while speeding up the healing process by increasing macrophages that engulf and eliminate virally infected cells. Goldenseal is also anti-inflammatory which is beneficial because inflammation can inhibit the immune system’s ability to fight infection.
Andrographis – this herb works to shorten the duration and severity of symptoms in colds or flus such as fatigue, sore muscles, headache and runny nose. It contains a compound known as andrographolides that have strong antimicrobial effects. It is also anti-inflammatory and can help with sore throat and swollen tonsils.
Eucalyptus – if you’ve already come down with a cold or the flu and are experiencing congestion or respiratory difficulty, eucalyptus is a great way to alleviate these symptoms. It is a great expectorant so it helps to eliminate phlegm and mucous from the respiratory tract. A great way to loosen stubborn mucous is to do steam inhalation with eucalyptus essential oil – boil water in a pot, add a few drop of the essential oil, lean over the pot with a towel draped over your head and the pot so no heat escapes, and inhale the steam. Blow your nose afterwards, and repeat if needed.
SUPPLEMENTS
Zinc – this trace element is involved in many processes of the nervous and immune system. Zinc lozenges are often taken at the onset of cold or flu symptoms to lessen the severity of symptoms and speed up the healing process. Dietary sources of zinc include oysters, poultry, whole grains, beans and nuts.
Vitamin C – this is a water soluble vitamin that is high in antioxidants and can be found in many foods such as berries, sweet potato, citrus fruit, peppers, camu camu berry, broccoli and tomatoes. Increasing intake of these foods during cold and flu season is an easy way to boost your vitamin C and stimulate the immune system but if this is not enough, speak to your Naturopathic Doctor before taking any supplements.
Vitamin D – this fat soluble vitamin plays a key role in many bodily functions, including the immune system. It is absorbed from the skin due to exposure to UVB rays from the sun, but in Canada the majority of the population is deficient. Supplementing with vitamin D daily is a good practice, but talk to your ND to find the right dosage for you.
FOOD
Green Tea – high in antioxidants, green tea can strengthen the immune system by reducing the infection rate of healthy cells. It is also a great way to increase fluid intake which helps to flush the body of toxins. Added benefit: steep with lemon and ginger for additional immune support.
Garlic – aside from being high in antioxidants and possessing antibacterial and antiviral properties, garlic can fight infections by increasing the number of natural killer cells, macrophages and lymphocytes in our body. These cells are critical to the immune system as they phagocytose and kill infected cells. Allicin is the compound in garlic that contributes to these immune boosting properties, but it is only present shortly after garlic is crushed and before it is heated. If you can’t eat a raw clove of garlic, try incorporating it into more meals, crush it in a spoonful of honey and olive oil, or take it in supplement form under the recommendation of your Naturopathic Doctor.
HYDROTHERAPY
Contrast Showers – alternating hot and cold showers increase circulation and energy while reducing inflammation, promoting lymphatic drainage and clearing congestion. If you have already come down with a cold or the flu this is a great way to feel some relief and re-energize yourself. Start your shower with hot water for 2 minutes, and then switch to as cold as you can handle for 30 seconds. If this is your first time doing this, gradual decreases in temperature may be more comfortable. Always end your shower on cold to close the pores and constrict the blood vessels. Talk to you ND before performing this treatment.
Warming Socks – similar to contrast showers, warming socks increase circulation, decrease congestion and shorten the duration of illness. Before going to bed, take a pair of thin socks, soak them in very cold water, wring them out and put them on (make sure your feet are warm beforehand). Then, take a pair of thick wool socks and put these over top of the thin wet ones and go to bed. Overnight, your body will increase circulation to warm up your feet and draw blood from your head to your toes, thus reducing sinus congestion. Repeat this procedure for a few nights if necessary, but talk to your ND beforehand to ensure you have no prior contraindications.
For more natural therapies for fighting colds and flus this season, book an appointment with your Naturopathic Doctor. Talk to your ND before including any of these therapies into your daily routine. Stay warm and healthy this season! 🙂
