Colds & Flu

Flu season is approaching, and friends, family and co-workers will be catching and spreading the illness. While most of us have experienced the flu, this doesn’t mean new bouts will be any less of a nuisance or exhausting, putting you out for one to two weeks and preventing you from getting on with what you need to do. The flu is particularly active during colder months as researchers have found the virus is more stable in cold, low humidity air. Maintaining a healthy immune system gives you the best chance of naturally avoiding catching the flu. Here are some top tips on keeping in good health this flu season.

Flu Symptoms

The flu is a contagious respiratory illness caused by the influenza virus. It is common for the flu and colds to be confused but they are caused by different viruses. The common cold is a viral infection of your nose and throat (upper respiratory tract) that usually comes on slowly. The flu, on the other hand, comes on suddenly and feels much worse than the common cold, attacking the entire respiratory system including the lungs.

Symptoms of the flu include:

• Fever • Cough • Runny nose • Muscle or body aches • Headaches • Fatigue • Vomiting • Diarrhea

Natural Ways To Protect Yourself From The Flu

Paying special attention to your overall well-being through eating fresh foods and exercising will stand you in good stead against colds and flu`s. Boosting your immunity is important for coping with the cold and flu season. Pharmacies have already begun promoting walk-in flu shots for the "flu season". All vaccines depress the immune system and can cause lifelong neurological damage and autoimmune diseases. The late and early months of each year seem to be when more of us catch colds and come down with the flu. So what measures can you take to ensure you are not side-lined with nagging colds or a debilitating flu episode?

Vitamin C

Vitamin C is famously used to boost immune system function
Adults should get between 75-90 milligrams per day of Vitamin C to maintain regular health but during flu season additional doses are recommended up to 2000/3000mg per day spread out during the day. Taking these megadoses have been found to relieve and prevent flu symptoms and could be especially beneficial if you come in contact with a lot of different people throughout the day.
Eating whole fruits and vegetables can take you a long way in maintaining Vitamin C levels. Peppers, dark leafy greens, kiwifruit, broccoli, berries, oranges, tomatoes and green peas are fantastic sources of Vitamin C.

Vitamin D

Vitamin D is produced in the body through sun exposure and interacts with immune system genes. Studies have found good Vitamin D levels protect against catching colds and flu.
As well as assisting and maintaining immune function, Vitamin D is also an antimicrobial agent which can kill bacteria, viruses and fungi.
During the colder months and less sunlight our Vitamin D levels may drop below the recommended daily amount which is 600 IU for men and women.
Get your vitamin D levels checked to make sure you’re not already deficient and seek out a quality supplement of Vitamin D3 to take daily to top up your levels. As Vitamin D is absorbed through your skin, a skin patch is a very effective way to get this Vitamin

Echinacea

Echinacea is a popular flu fighter and is best taken at the first sign of the flu to shorten duration and decrease the severity.
Echinacea is a coneflower that has been used as a traditional herbal remedy for more than 400 years to make medicine from its flowers, leaves and roots.
Echinacea reduces the chance of catching viruses by up to 58% and reduces their duration significantly.
Being anti-inflammatory, echinacea can reduce bronchial symptoms of a cold and flu.

Elderberry

Elderberry is a flowering and fruiting plant and supplements can be taken as a syrup or in lozenge form.
Elderberry contains compounds that inhibit the enzyme that flu viruses use to penetrate our cell membranes and can help treat cold and flu symptoms by reducing congestion and ridding the body of illness through increasing perspiration.

Oregano Oil

Oregano oil is a fantastic multi-benefit health supplement.
It has been found to have a powerful antiviral effect with disinfectant, antifungal and antibacterial properties.

Zinc

Zinc supports immune function and also has an antiviral effect. It works best when taken at the first sign of illness.
Zinc may lessen the symptoms of the cold virus but it is important to keep to the recommended dose as excessive amounts can be harmful.

Minimize Sugar:

Did you know just one teaspoon of sugar has the ability to suppress your immune system for four hours? Sugar also forces your body to tap into its own important mineral reserve to assimilate and find ways to deal with it in the body. Another thing; bacteria, yeast and fungi that we are trying to avoid thrive on sugars. More sugar + processed foods = feasting time for bad bacteria. Good news: In small amounts, raw honey is a great option as it is antiviral, anti-fungal, anti- bacterial properties which out immune system loves
Ease up on sodas, pastries, cakes, sweets etc

Avoid alcohol

Did you know just 20 minutes after consuming alcohol, our body signals for an increase in pro-inflammatory messengers to circulate the bloodstream? These messengers initially rev up your immune system for action, increasing the number of leukocytes, monocytes and natural killer cells. Not much after, the responses are diminished, and the immune response becomes more sluggish than before.

Stress Less:

This should be an all year practice. Many consider stress or anxiety as the leading cause for decreased immunity. Have you noticed that you seem to catch a cold when you are having an extra difficult week at work, experiencing bumps in your personal life? When we’re stressed over long periods the body releases hormones that impair the effectiveness of white blood cells (our immune soldiers) The reason being is our body is trying to deal with a perceived ‘threat’ placing priority onto some bodily functions (such as circulation) and disregarding others (immune function, digestion)
Translation: Stress lowers your ability to fight disease. Find proper coping mechanisms that are not harmful to your well-being.

Eat for the season

Root vegetables, soups and slow-cooked stews and casseroles are all favourites for the winter, as are beans and lentils. Don’t worry about calories (although avoid using too much fat and sugar in your cooking). Focus instead on the nutritional content.

Eat more Garlic and Onion:

Besides being rich in antioxidants and selenium, garlic is antibacterial and antiviral. Both garlic and onions are part of the Allium family, which is rich in sulfur-containing compounds responsible for many of their health-promoting effects. Take garlic supplement called Allicin this compound has been shown to boost the disease-fighting response of some types of white blood cells in the body when it encounter viruses, such as the viruses that cause the common cold or flu.

Exercise:

Moderate exercise, even walking a mile or two at least three times a week, helps your lymph system cleanse impurities to boost your immune system. Avoid long gruelling workouts. A brisk walk every day is all you need in the winter.
Regular moderate exercise is great for our mental health, circulation and keeping colds at bay. However for some endurance athletes and high-intensity trainers, too much of a good thing can be really hard on your body, potentially weakening your immune system. Overexertion during exercise can be perceived as stress by the body, exposing it to free radicals, and increasing the amount of stress hormones circulating through the body. Too many of these bad guys can get in the way of your sleep cycle, cause weight gain and hinder your ability to fight disease.

Sleep:

Not necessarily more, but better. Make sure where you sleep is totally dark so your melatonin production will be sufficient. There are melatonin supplements if you feel the need. The different phases of sleep contain two cycles that are deep enough to refurbish your immune system. You need to sleep through them.
Research shows that when you are deprived of sleep, inflammation in the body rises while our fightin’ t-cells decrease. The result? A sluggish immune system, making it more difficult for your body to fight off colds and influenza. Plus, after a lacklustre sleep we are more likely to reach for the third cup of coffee or cinnamon bun for an energy boost.
Poor sleep -> stress and cravings -> poor diet -> hampered immune system.

Probiotics:

Your body contains ten times more bacteria than cells. Most of them have to be friendly. Friendly bacteria not only attack pathogenic bacteria and fungi, but also they trigger appropriate white cell reactions to invaders and they influence your mental/emotional state. It's estimated that eighty percent of your 100 trillion bacteria are located in the gut and that the immune system (80%) is in the gastrointestinal tract. Friendly bacteria are usually depleted, especially by GMOs.
Maintaining digestive health:
Reducing processed foods, take quality probiotics and eat fermented foods to assist with bowel functioning
o Consuming light, easy to digest foods including soups, broths and teas - especially when experiencing symptoms.
o Drinking adequate amounts of water both in prevention and treatment of the flu, which is incredibly dehydrating.
o Incorporating ginger and garlic into your meals and hot drinks, both are antimicrobial and anti inflammatory, treating both symptoms and the illness head-on.

Survival tips if you have the FLU

Sometimes, even with preventative methods in place, viruses or bacterias can still work their way through to our immune system, and we succumb to coughs or colds anyway!

Water

Is vital at all times of course, but during a cold, it can be extra helpful. Up your water intake, to keep hydrated in case of a high temperature, while flushing toxins from your system. Drinking water will also help to soften & break down any mucus that has built up. Drink filtered or distilled water not tap water.

Mint leaves

Fresh mint together with coconut oil, create our own vapor rub. Rubbed on the chest or feet this natural, simple balm can provide relief and relaxation by opening the airways, promoting a more restful night’s sleep. You can also use essential peppermint and eucalyptus oils

Sleep

Getting to bed early while under the weather can speed up the convalescence no end! Close the book, turn off the tv, the laptop, the light and snuggle down for the night!

Honey

We all know honey helps colds, but this wouldn't be a great list if it went without a mention an old faithful! Honey soothes an irritated throat, while also being a well-known natural antibiotic. Taken by the spoonful or added to teas, hot nut milks or smoothies, honey is an easy one to incorporate into your wellness diet. Opt for raw honey.

Fruit

You may not have much of an appetite when suffering from a cold, so fruit is a perfect way snack yourself well. When my children have a cold, I set out copious amounts of an array of fruit to snack on throughout the day. This gives the body a massive injection of vitamins, which will support the body in fighting off viruses.

Probiotics

Probiotics is essential during illness to assist your body in properly absorbing nutrients.

Berries

Jam packed full of antioxidants, berries assist the body in removing toxins. As with fruits, berries are easy to snack on, or in addition to other dishes.

Herbal tea

Both mint leaves and chamomile leaves can be washed, brewed in hot water over a hob for several mins, strained into a cup and sweetened with honey if necessary. You can buy these leaves dried from your local health store if you don't grow them. Rooibos is another favorite.
Homemade lemon drink – Make a cup of rooibos tea and add raw honey, fresh lemon juice, ginger and cayenne pepper. Drink 3 times per day.

Garlic

Garlic is another food highly regarded for its antibiotic properties allicin active compound in garlic have been shown to boost the disease-fighting response of some types of white blood cells in the body when they encounter viruses, such as the viruses that cause the common cold or flu. Take garlic raw. Crushing, then chopping, the clove, swallow it down with water, for quick absorption or you can take a supplement that contains allicin.

Smoothies

As stated above, appetite may be waning while experiencing the symptoms of a cold, and smoothies are a perfect solution. You can have several smoothies throughout the day, with different recipes for each, giving your immune the biggest boost possible. You can incorporate most of the previous suggestions into your smoothies recipes, making it a great all rounder.

http://www.foodmatters.com/article/10-tips-for-surviving-a-cold

http://www.foodmatters.com/article/how-to-protect-yourself-from-the-flu-this-year

http://www.foodmatters.com/article/what-not-to-do-to-prevent-the-flu

http://www.naturalnews.com/033814_winter_flu_shot.html#ixzz1cWTi9vis