It's cold and flu season!
It's that time of year. The leaves are starting to turn, it's a little colder when we wake up in the morning, and our clothes are getting a little heavier. Yes, cold and flu season rapidly approaching. To stay happy and healthy this fall and winter, consider these ways to boost your immunity naturally.
Wash Your Hands
Wash your hands often this fall with soap and water. In the case soap and water are not easily available (say you're at an outdoor festival), use an alcohol-based sanitizing hand rub, which you can carry with you in a small bottle. Make sure your home and workplace have an adequate supply of soap, tissues, paper towels, alcohol-based sanitizing hand rubs, and disposable wipes. The CDC also reminds you to use the following five steps when washing your hands to ensure the maximum amount of germs have been removed. These steps are Wet, Lather, Scrub, Rinse, and Dry. To avoid turning off the faucet with your clean hands, use a paper towel to turn it off and then open the door with that same paper towel on your way out of the bathroom.
Tea
Green and black teas have long been studied for their effects on cancer and the cardiovascular system. A recent Harvard study examined the role of tea in boosting the immune system. Participants consumed five cups of black tea per day for 2 to 4 weeks saw an increase in their levels of interferon, which is a significant immune defense hormone of up to 4 times average levels. Drinking this same amount of coffee for 12 weeks produced no such immune system effects. The researchers suggested that the key was in L-theanine, a substance in tea which increases immune system response in fighting infection, bacteria, fungi, and viruses. Excessive doses may cause headaches, insomnia, diarrhea, and dizziness.
Vitamin C
Vitamin C and its role in the treatment and prevention of respiratory infections have been researched extensively. Some of these studies have suggested that vitamin C can have an effect on the duration or severity of respiratory symptoms. Others have shown no effect on these symptoms but suggested that vitamin C can help to reduce susceptivity to colds. A recent study compared 29 different clinical trials during which participants received 200 mg or more of vitamin C per day. The researchers found that intake of vitamin C prevented flu and colds among people who were exposed to “short periods of rigorous physical exercise and/or to cold environments.” In participants who regularly take vitamin C, it was concluded that vitamin C plays some role in assisting their defense mechanisms, helping them recover from colds faster and reducing the severity of cold and flu symptoms. People with kidney disease should not supplement their diet with vitamin C.
Echinacea
Some clinicians recommend the use of echinacea. However, research on the plant has produced conflicting results. A recent study that focused on three preparations of echinacea root found no clinically significant effects from its use on the common cold. However, critics of the study believe, that the dose of 900 mg per day was too small. Echinacea treatment may lead to nausea and dizziness, as well as minor and uncommon abdominal upset. Studies suggest that people with autoimmune conditions or HIV should not use Echinacea.
Zinc Lozenges
Zinc lozenges are a common home remedy for combating winter viruses. While research on this treatment is conflicting, a recent study on zinc gluconate glycine lozenges among school-aged children showed fewer colds and a shorter cold duration. However, Zinc lozenges, come in different formulations, and to truly gauge their effectiveness, more research is needed. Also, long-term use of zinc lozenges may lead to other problems, which may include impairment the body’s natural immune responses. Excessive zinc in the diet may lead to copper deficiency and may decrease levels of HDL (“good”) cholesterol in the bloodstream.
Chiropractic Care
Chiropractic increases function of the lymphatic system, which filters out viruses, bacteria, and other harmful substances. This happens because when the neck and back are in proper alignment, the reduced pressure on the lymph ducts allows them to flow more freely. In addition, chiropractic adjustments help the body to boost the immune system by creating more white blood cells, which fight against infection. Chiropractic has also been shown to be very beneficial in treating ear aches/infections in children and adults!
Additional Remedies
Research has indicated that chronic stress can substantially increase the risk of catching a cold and stress management can reduce the duration of illness from flu and colds. According to a 2011 study, exposure to a major stressful life event was often associated with an increased risk for developing a cold after an exposure to Rhinovirus (the cold virus). Chiropractic adjustments and acupuncture may assist in relieving stress. Exercise is also very effective in promoting a positive attitude and in turn, reducing stress.