Personal Care Corner

A Healthy Cold & Flu Season

by Carrie A. Corson, from the October 2003 newsletter

As chilly weather moves in, so do the aches, chills, coughs, stuffy nose and sneezing of cold and flu season. And although cold weather really doesn’t cause cold and flu, it does add a component. Colder temperatures usually mean more time indoors breathing recirculated and (sometimes germ-laden) air. Our bodies also have to work harder to adjust to changes between indoor and outdoor temperatures, and this may lower our resistance just enough to pick up that bug that you’ve been trying to avoid.

There are a few simple things a person can do to help increase your odds of keeping that bug at bay. Boosting your immune system before it’s bombarded by one of the hundreds of distinct cold and flu viruses is a good start.

• Eating a healthy diet is very important. Foods that are rich in beta-carotene (carrots, kale, spinach and sweet potatoes) and vitamin C (broccoli, tomatoes, cauliflower, leafy green vegetables, cabbage and citrus fruits) can lead the way. Also foods such as miso, yogurt and kefir can provide probiotics or “friendly bacteria” in your intestines, which may help crowd out viruses. Zinc is also thought to be important for immune function. Many of us are deficient in this trace element. So adding foods rich in zinc can be helpful. These include meat products, whole grains, beans, nuts and nut butters, pumpkin and sunflower seeds. Also try to keep consumption of immune suppressing foods such as caffeine, sugar and alcohol at moderate levels.
• Get plenty of sleep. For most of us, 7 to 9 hours of sleep is what it takes to keep our immune system strong. Especially since shorter winter days lessen our exposure to sunlight, an important component in immune function.
• Keep moving. Regular exercise improves circulation, which in turn encourages the spread of beneficial immune cells throughout the body, boosting protection against viruses and other pathogens, (American Fitness, “Sick Sense,” Carol Krucoff, Sept 2000). And since stress has been shown to impair immune function, the stress-relieving effects of exercise may also be helpful. If you feel that your immune system has been compromised by lack of sleep, stress or exposure to germs, it is best to keep exercise at a moderate level as strenuous exercise can temporarily weaken immunity.
• Immune boosting herbs such as astragalus, garlic, ginger, reishi and shitake may also strengthen our immune systems. And what cold and flu article would be complete without mention of Echinacea? This popular herb has received its share of both positive and negative accounts as to how it affects or does not affect immune function. But many believe in its ability to ward off illness. Studies have shown it to have immune stimulating abilities, helping our bodies produce more of the cells that attack intruders like viral and bacterial infection. It is generally agreed that Echinacea should not be taken on a continual basis (recommendations vary but two to three weeks seems to be the most agreed upon) as it may over stimulate the immune system and thus become ineffectual.

Remember, prevention doesn’t happen overnight. Thinking about your immune system before you get a cold or the flu could save you the misery of wondering why you didn’t think about it sooner. It’s always a good idea to consult a healthcare professional before adding any supplement to your regimen.

References:
Vegetarian Times, “Preventing Colds & Flu: Natural Remedies that Boost Your Immunity,” Sally Eauclaire, Dec 1996
Vegetarian Times, “The Big Chill, How to Beat Nasty Winter Colds & Flu,” Sheldon Lewis, Jan 1998
Better Nutrition, “Winning the Cold War,” Brenda Adderly, Oct 2000
Healthy and Natural Journal, “Win the War Against Colds & Flu,” Dawn Bialy, Dec 2000
Better Nutrition, “A Holistic Approach to Colds & Flu,” Brenda Adderly, Jan 2001
Natural Health, “Clear Up Your Cold Fast,” Maria Noel Mandile, Jan-Feb 2002

Copyright: Copyright on articles, recipes and images are jointly held by the Moscow Food Co-op and the respective contributors, except were otherwise noted.

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