By: Dr. Natasha Zajmalowski, ND 
Proactive Health Care

Cough, cough! Sneeze, sneeze. It is cold and flu season again. We often get sick this time of year because as temperatures drop and viruses wake up, we lose more and more daylight, reducing our production of Vitamin D, a very important nutrient to our immune system. After surviving back to school stress what follows is an often overindulgent Thanksgiving and the many mini Halloween sugary treats that quickly add up to a suppressed immune system. This year, be prepared.

Colds and flu, caused by viruses, cannot be treated by antibiotics, which only treat bacteria. Col and flu viruses are contracted via respiratory droplets from coughing, sneezing and through sharing food or utensils. The best way to prevent or overcome a cold or flu is to naturally strengthen your immune system which when healthy and strong, can overtake most infections.

The following is a list of things you can do and take to prevent and overcome colds and flu this winter.

Dry skin brushing:

Using a natural bristle brush or loofah, make small light circles starting at the feet and then fingertips, working towards the heart. Do this on bare skin, without water, and quickly. By dry skin brushing on a regular basis you are supporting detoxification, helping move immune cells and waste material in the lymphatics and helping deliver nutrients and oxygen throughout the body.

Contrast Immune Boosting Shower:

End your shower with one minute of water that is as hot as you can handle followed by 30 seconds of water as cold as you can handle. It is the difference in temperature that has the therapeutic benefit of increasing lymphatic circulation. Practicing this every day encourages your immune system to attend to invading viruses and bacteria.

Antiseptic Spray:

Add 2 tbsp of sea salt to 1L of water and pour into a spray bottle. Use this to spray the air of any room in the house. Salt prevents bacteria from replicating so this helps protect other members of the house from getting sick. To improve the antiseptic capabilities of this spray, add essential oils like lavender, basil, thyme, eucalyptus, tea tree, rosemary and peppermint.

Decongesting Sock Treatment:

Do this treatment just before going to bed for the night if you are congested, feeling achy or want to avoid getting sick.

Step 1: Soak a pair of COTTON socks in cold water, wring them out, and place them on your feet

Step 2: Put a pair of WOOL socks over the wet socks

Step 3: Climb into bed and stay warm with blankets

Purpose: This form of hydrotherapy increases circulation, helping to draw out congestion and decreasing the length of your illness. If you wake at night and the socks are dry, you can take them off.

Salt Gargle:

Invaders enter your system via your nasal passage or mouth. They typically begin replicating in the throat before they continue into your sinuses and ears or down into the lungs. Because salt can prevent bacterial and viral replication, gargling can prevent an infection from progressing. It is best to do so this after being in public where infections may be caught or after spending time with someone who is sick.

Sinus Rinse:

Purchase the Neil Med Neti Pot from the drug store and use as directed for congestion and to speed up recovery from a cold. There is a spray available for children as well.

Sleep:

While you sleep your immune system is most active. Sleep deprivation is one of the greatest risk factors for weak immunity. Get a minimum of 7-8 hours of uninterrupted sleep.

Rest:

Every day lie down for 15-20 minutes in the middle of your day. Close your eyes and focus on breathing in and out naturally. By doing this you are allowing your body to enter the parasympathetic mode (a relaxed state) which is when the immune system can do its best work. This can be done on the couch, in bed or even in a comfy chair. Stress directly suppresses your immune system.

Breathing:

Deep breathing allows oxygen to enter the lower airways where bacteria and viruses often reside and replicate. The oxygen inhaled via deep breathing will inactivate some bacteria and viruses while the deep exhalation will allow the body to force the invader out. Many allergy sufferers and those with chronic upper respiratory tract infections are mouth breathers. The nostrils filter and clean the air we breathe while the mouth does not offer this protection. By learning proper deep breathing you can decrease your incidence of allergies and infections.

Exercise:

Through exercise the core body temperature goes up which is analogous to a low grade fever where microorganisms are attacked by the immune system. Sweating is an excellent method of preventing illness as our salty sweat keeps invaders away. Cardiovascular exercise also increase circulation and oxygen intake, both important for disabling viruses.

Wash your hands:

After being in public or with anyone who is sick, wash your hands with an all natural, glycerine based soap. Antibacterial or harsh chemical soaps are not recommended because they strip the skin of its natural protective barrier. In addition, repetitive use of such harsh cleaners allows micro-organisms such as viruses and bacteria to mutate and become resistant to them. The chemicals used in these soaps ultimately end up in our water system where they not only affect our health but that of all wildlife.

HEALING FOODS:

Garlic: This food possesses antiviral, antibacterial, antifungal and antioxidant effects. Eat a 1 clove/day or supplement with a 5 mg standardized extract of 1% allicin.

Kefir: This is an excellent food source of the probiotic acidophilus. We know that 70% of the immune system lines the digestive tract. When there is an overgrowth of unhealthy bacteria in the digestive tract, caused by a diet low in fiber and high in trans fats and sugar, or by the overuse of antibiotics, the immune system gets taxed. A healthy digestive tract means a healthy immune system. Kefir possesses virtually no lactose and is therefore well tolerated by lactose intolerant people. It is much higher in acidophilus than yogurt. If you do not like Kefir then you should supplement with a quality probiotic for at least 2 months in the winter.

Drink 2L of water /day: To boost your immune system drink water with organic lemon juice in it. Water acts as a medium for micro-organisms to be carried out of your system. The lemon juice not only increases the liver’s detoxifying capabilities, it supplies you with a natural source of Vitamin C. You should drink ½ your body weight in ounces of water so if you weigh 160lb, you need 80 ounces or 10 glasses of non-dehydrating fluids like filtered water, herbal teas, soup and veggies juices.

Ginger/Lemon Tea: This combination is great for strengthening immunity. Grate some ginger root and add 1 tsp to a mug of boiling water and steep for 3 minutes. Add 1 tsp organic lemon juice or ¼ fresh lemon. Sweeten with Stevia or raw honey.

Elderberry Tea: It has been proven that elderberry is the most potent anti-flu remedy and is an excellent source of Vitamin C. Drink at least 1 cup/day.

Avoid Sugar: Sugar suppresses the immune system. Sweeten only with Stevia or agave syrup

Filed under: Author Dr. Natasha, Health