A12 WEDNESDAY, SEPTEMBER 18, 2019
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BEAT THE
Cold & Flu Season
S
eptember is an exciting month for most of us. Our kids are heading back to school, and we’re entering a new season and getting back into a healthy routine. Unfortunately, we’re also surrounded by sick co-workers, kids with the s niffles, and our own immune systems are feeling run down and depleted. The good news is that we can easily strengthen our immune system by choosing supportive herbs, supplements, nutritional support and making sure we carve out time to rest and take care of ourselves. Here’s how to boost your immune system this year and beat cold and flu season:
1. Eat lots of fruits and veggies Choose whole foods in a multitude of colours ensuring a balance of vitamins and minerals. Try to aim for five to eight servings daily.
2. Choose supportive herbs and spices Cook with ginger, thyme, oregano and garlic to boost your immune system and fight “bad bugs.” At the first signs of a cold or flu, I increase my intake of garlic, gargle with salt, and drink plenty of herbal tea with fresh lemon, organic honey and ginger.
Typical dosages start at 1000 mg daily but can be increased depending on bowel tolerance. Some Vitamin C sources include citrus fruit, strawberries, papaya, kiwi, broccoli, red pepper and Brussels sprouts. Vitamin D also has powerful immune boosting, anti-inflammatory and bone supportive properties. Typical dosages start at 1000 IU/daily but can be increased depending on the condition being treated or how vulnerable the immune system is.
4. Take probiotics These are the “good” bacteria that work in the intestinal tract. They fight pathogenic infections and promote recovery from infection by boosting the immune system.
5. Take zinc This is the most important immune mineral as it helps to prevent a weakened immune system. Studies show that a zinc deficiency can impair a number of white blood cells and platelets (blood cells involved in clotting), and can increase susceptibility to infection. Take either an oral zinc supplement or eat zinc-rich foods such as nuts, seeds, legumes, eggs and whole grains.
3. Up your vitamin intake I recommend vitamin C and vitamin D to help strengthen your immune system. Vitamin C is a powerful antioxidant that protects against infection and enhances immunity. It works by increasing the production of white blood cells and antibodies, which both help fight off infection.
6. Ensure you’re getting enough omega-3 fatty acids These are essential immune boosters as they work by increasing the activity of phagocytes, the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and strengthening resistance to infection in the body.
7. Up your intake of supportive herbs Take echinacea, astragalus and elderberry to support and strengthen your immune system. Echinacea has been used for centuries by European healers and Native Americans and is frequently combined with other immune-boosting plants such as goldenseal. Ongoing research shows that Echinacea’s active constituents stimulate the immune system to fight viral infections. It is also recommended in cases of laryngitis, cold sores, tonsillitis and sinusitis. Astralagus is becoming as popular as Echinacea for combating the flu and supporting the immune system. It is beneficial whenever immune resistance is low, in cases of all infections, particularly respiratory infections, colds and flu, and stress-related immune dysfunction. Elderberry is often used for its antioxidant activity, to boost the immune system, to improve heart health and for coughs, colds, flu, bacterial and viral infections.
8. Take time to rest This time of the year can feel overwhelmingly busy. Between going back to school and getting back into work-mode after a busy and social summer, our nervous systems can become hyperaroused, leading to stress and anxiety. When we’re stressed, our immune systems can’t function optimally. It’s important to carve out time to rest and recalibrate to that our nervous systems can come back into balance. Get lots of sleep and amp up your self-care practice.
9. Exercise daily Sweating helps to flush out toxins, causes changes to antibodies, releases endorphins and slows the release of stress hormones. Make sure you get daily movement or use an infrared sauna to get the benefits of sweating.
10. Wash Your Hands! Seems like common sense, but remembering to do this routinely through cold and flu season helps to prevent the spread of infection and keeps your immune system protected.
LOVE YOUR FRUITS AND VEGETABLES! Dr. Marita Schauch, BSc. ND Naturopathic Physician Tall Tree Integrated Health Centre 5325 Cordova Bay Rd., Mattick’s Farm Ph: 250-658-9222 doctormarita.com | talltreehealth.ca
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