Strategies for Staying Healthy During Cold and Flu Season

Lewis Family E-Newsletter, February 2008

As the weather changes, it's hard to know if spring is around the corner, or if winter will be here for some time.  The Groundhog saw his shadow this year, so we might be in for at least 6 more weeks of winter!

During the winter months, many of us spend more time inside with the heat on.  Indoor heating and low humidity create the perfect environment for cold and flu viruses to multiply.  How can you protect yourself from catching those viruses and stay healthy during this time of year?

Exercising our Immune System

First of all, getting sick isn’t always a bad thing.  Our immune system benefits from the occasional cold or flu, as it challenges our white blood cells and other immune fighters to remember how to do their job.  Think of a mild cold as a fire drill for your immune system, so that when/if a real fire ever comes along, it’s ready.  So, one or two colds a year is not a bad thing.

That being said, if you find you are always catching every little bug that goes around, and are constantly sniffling and coughing through the winter months, a little prevention can go a long way.

Minimize Exposure

One of the best ways to prevent getting a cold or flu is good hand washing.  This doesn’t just mean running your hands under water for a few seconds.  Use warm water, plenty of soap, and really rub your hands together vigorously for up to a minute to eliminate most germs.  Also, try to avoid touching your face throughout the day, as viruses often enter our body through our eyes, nose, and mouth.

Strengthen your Immune System

If you do feel like you’re starting to come down with something, there are steps you can take to minimize the duration and severity of the illness.

1. Get enough sleep and minimize stress as much as possible.  Your body cannot heal without adequate rest.  Exercise, yoga, and meditation can all reduce the effects that stress has on the body.
2. Eat a healthy diet, with plenty of vegetables, good fats (see previous newsletters for details), whole grains, and lean protein.  Some special immune boosting foods include garlic, onions, and brightly colored vegetables.
3. Stay away from SUGAR—one teaspoon of sugar has been shown to depress the immune system for up to four hours.  So when you’re feeling run down, avoid as much processed sugar as you can—including sodas, white bread, refined pasta, and even fruit juice.  One common mistake many folks make is to drink lots of orange juice when feeling sick.  The high amounts of sugar in the OJ, however, counteracts the benefits from the Vitamin C.  There are much better ways to get Vitamin C without all the sugar (see below for details).

If, despite your best efforts, you still get sick…

• More than ever, listen to your body.  Rest, sleep, and take care of yourself.  Take a sick day—for you and for the sake of your co-workers.
• Supplements to think about include:
• Vitamin C:  When your body is sick, you can often take more Vitamin C that you usually would.  We do recommend you get Vitamin C from a supplement when you are sick instead of from overdosing on orange juice!
• Zinc:  This mineral can help jump start the healing powers of your immune system.
  
• Herbs:  Echinacea is the most famous, but there are many herbs that have anti-viral and anti-bacterial properties.
• Homeopathy:  A well-chosen homeopathic remedy can often make all the difference between suffering for weeks versus moving quickly through a cold.
• You might also want to schedule a visit with either Dr. Eric or Dr. Kristina.  We offer acute visits for both our current patients as well as brand new patients, creating a custom plan for the specifics of your cold or flu so that you can feel better quickly and safely.  You can also stop by our office as we stock a wide range of immune support formulas, including high quality Vitamin C and other important nutrients to help prevent and treat a wide range of acute conditions.