The 5 S’s to Combat Cold & Flu Bugs


Young woman blowing noseFor the body to recharge and rejuvenate itself, you need to relax and allow the immune system to do what it was designed to do – heal and repair. With strengthened immunity, you can fend off those nasty bugs that bring illness to your doorstep. Check out a few of these ideas to bolster your immunity, during the blustery days of fall and winter.

  1.  Sleep More/ Rest

Sleep is your body’s time to repair and rejuvenate itself, so to bolster your immune system it is a must. Dr Murray explains that “during the deepest levels of sleep, potent immune-enhancing compounds are released and many immune functions are greatly increased.” [1]

   2.  Eat Less Sugar

Sugar, whether from natural sources like fruit juices and honey or refined white sugar, can impair the immune system. Why? It appears that glucose (blood sugar) and vitamin C compete for transport sites on white blood cells.   Consequently, excessive sugar consumption may decrease vitamin C levels and result in the depressed function of your white blood cells to battle viruses and bacteria causing sickness.

  3.  Supportive Foods

Dietary choices matter when it comes to immune support. Depress immune function is linked to nutrient deficiency, excessive sugar consumption, eating allergenic foods and elevated cholesterol in your blood. Selecting healthy food choices like whole, natural foods like vegetables, fruits, lean proteins, and healthy fats enhance immune function. Why? These food selections include essential nutrients, antioxidants, carotenes and flavonoids. Basically, a healthy diet goes hand-in-hand with having an optimal immune function.

Stay well hydrated. Water is a naturally flushes toxins from your body. Drinking 8 or more glasses of water keeps your mucous membranes moist and to relieve other cold symptoms. Fluids thin mucus making it easier to expel.

Did you ever wonder why your grandma made homemade chicken soup when you were sick? Chicken soup is good for your soul and so much more. Homemade broth improves recuperation and speeds up healing. And this is supported by scientific evidence. Dr. Mercola explains “chicken contains a natural amino acid called cysteine, which can thin the mucus in your lungs and make it less sticky so you can expel it more easily.” [3] Bone broth is a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. [4] A study of chicken broth conducted by the University of Nebraska Medical Center found that the amino acids produced when making chicken stock reduced inflammation in the respiratory system, a definite bonus if you are recovering from an infection or illness.   For answers to questions often asked about bone broth head on over to Whole 9 Life.

Want to make your own homemade broth? Then check out “Bone Broth Basics” in my next blog post for recipe, benefits and tips.

  4.  Manage Stress

Stress hinders your well being by putting your body into a state of constant survival mode. In addition, stress increases cortisol and burns through your B vitamins. Cortisol drives you to seek carbohydrates to convert to energy. Your body thinks it needs energy to “flee” from danger, but the danger is not physical. The carbs convert to glucose and becomes energy. Remember glucose is a simple sugar that your body uses or stores. Sugar suppresses the immune system and keeps you vulnerable for hours after consumption.

Adrenaline and cortisol, both released hormones during a stressful state, suppress the immune system resulting in a decrease in white blood cells, thymic function, and the formation of new white blood cells to fight infection. Dr Murray states that “the effects of stress on the immune system can be … overcome with positive mood, effective stress reduction techniques, humour, laughter, and guided imagery.” [5]

Try some of these stress reduction activities:

  • Watch a comedy, after all, laughter reduces stress, lowers blood pressure, relaxes muscles, and boosts T-cells (white blood cells developed in the thymus gland that attack virus-infected cells).[7]
  • Smile and offer words of encouragement – as Phyllis Diller use to say, “a smile is a curve that sets everything straight.” little-bird   Smiling relaxes you, lowers blood pressure, and helps your immune system work more effectively. [6]
  • Deep breathing, which lowers blood pressure, relaxes muscles and calms the mind. In fact, deep breathing strengthens T-cell production, which means soldiers to attach viruses. Go HERE to learn how to deep breathe. 

  5.  Supplements

  • Vitamin C – studies support that the duration and severity are reduced with vitamin C supplementation. [8] Although vitamin C has been proven to be antiviral and antibacterial, its main effect is in your ability to resist infection. Something to keep in mind, like B vitamins, vitamin C levels is depleted quickly during an illness and need boosting during an illness. Suggested dosage according to Murray: 500-1000 mg every two hours along with 1000 mg mixed bioflavonoids per day during sickness [9]
  • Vitamin D – Vitamin D is important for the immune cell function. In the last decade or so, scientists have found vitamin D receptors on white blood cells. A Harvard study found that vitamin D helps to prevent colds. Vitamin D directly effects T-cell activation. If you live in Canada, you definitely need to supplement with vitamin D. I prefer using vitamin D drops. Murray suggests a dosage of 2000-4000 IUs daily. [10]
  • Fish Oil/EFAs – Healthy fats, like Omega 3s, increase phagocytes, cells that fight flu bugs by gobbling them up, according to Britain’s Institute of Human Nutrition and School of Medicine. Omega-3s may increase immune B-cells, produced in your bone marrow and stored in your spleen. B-cells’ primary function is to make antibodies against antigens (any substance that provokes an immune response). With that said, I strongly recommend that you knock back a teaspoon of fish oil.
  • Zinc Lozenges – Zinc, like vitamin C, is a critical nutrient for optimal immune function. It exerts direct antiviral activity. According to Murray, there are several studies to support “that zinc lozenges provide relief of a sore throat due to the common cold.” [11] However, the ingredients in the zinc lozenge matter. They must be free from sorbitol, mannitol, and citric acid. Select lozenges that supply 15-25 mg of elemental zinc. [12]

==> Supplementing can be confusing and knowing what dosage is appropriate adds to the confusion. If you are considering supplements to beat the bugs this cold and flu season, contact Brenda (email) get assistance, guidance, support and products that are pharmaceutical grade.

RESOURCES

[1] Michael T Murray, ND and Joseph Pizzorno, ND. The Encyclopedia of Natural Medicine, 3rd Edition. (New York: Atria Books, 2012) 436.

[2] Murray, 173.

[3] Dr. Mercola. “Bone Broth – One of Your Most Healing Staples.” http://articles.mercola.com/sites/articles/archive/2013/12/16/bone-broth-benefits.aspx. (Dec 13, 2013).

[4] https://www.healthambition.com/benefits-bone-broth-digestion-arthritis-cellulite/

[5] Murray, 173.

[6] “Smile – Natural Stress Reliever.” http://www.diy-stress-relief.com/smile.html

[7] Don Colbert, MD. Deadly Emotions: Understand the Mind-Body-Spirit Connection That Can Heal or Destroy You. (Nashville: Thomas Nelson Publishers, 2003) n.p.

[8] H. Hemilä. “Does vitamin C alleviate the symptoms of the common cold?–a review of current evidence.” (Scandinavian Journal of Infectious Diseases. 1994;26(1):1-6) http://www.ncbi.nlm.nih.gov/pubmed/8191227.

[9] Murray, 441.

[10] Murray, 182.

[11] Murray, 437.

[12] Murray, 437.


About Brenda

Brenda loves learning and sharing what she's learning with you. She is a certified keto/carnivore coach with Keto-Adapted (Maria and Craig Emmerich, a certified holistic nutritional consultant (CHNC), and a natural nutrition clinical practitioner (NNCP).