Colds and Flu,What to Do?

Prevention of the common cold and influenza is critical to stay healthy during the cold weather months, which are nearly upon us. These same techniques and habits can combat illnesses during the warmer weather, too. Washing hands is considered the best way to limit the spread of these viruses, but there are lots of other simple proactive measures that can keep us from getting sick all year long.

Zinc Lozenges or Syrup:  Zinc has proven effective in  random controlled trials, which indicate that it works on a number of different fronts to help us during cold and flu season. Primarily, it inhibits viral replication. Zinc is also known to shorten the duration and severity of symptoms of a cold. One way is by astringent action on the trigeminal nerve meaning that it decreases nerve inflammation in our heads. It can be taken within 24 hours of the first sign of sickness or over the course of a few months to prevent sickness. [1]

Probiotics: Probiotics are beneficial or “friendly” bacteria that normally live in the digestive tract. The trillions of bacteria that inhabit the gut serve many functions including helping digest food and making vitamins such as vitamin K. Good microbes displace bad ones and can be found in yogurt, kefir, miso, sauerkraut, tempeh, natto, and probiotic juices. There is growing evidence to support the concept that probiotics enhance immune function.  In theory, probiotics stimulate body defenses by interacting with immune system tissue found in the digestive tract.  In fact, a very large component, around 60% to 80% of immune system cells, are located in the gut. Some studies of children in particular indicate that long-term daily intake of probiotics may prevent the common cold and flu. Strains to look for include Lactobacillus GG, L.acidophilis NCFM, and Bifidobacterium animalis.[2][3][4][5]

Eat Root Vegetables: Traditional autumn cooking offers much more than great flavors.  A medley of root vegetables including parsnips, sweet potato, carrots, turnips, rutabaga, and red, yellow, purple beets is rich in vitamins, minerals, fiber, and slowly digesting carbohydrates. The carbohydrates common in root vegetables are believed to stimulate the immune system through the digestive tract. Slow roasting in the oven with olive oil and a dash of balsamic vinegar makes for a great dish.  These root vegetables also taste great when pureed in soups.

Green tea and salt gargles: Astringent gargles can pack a punch when used as part of a daily routine in autumn and winter to decrease the amounts of colds you experience. The viruses that cause the common cold replicate in the nasopharynx or back of your mouth/throat. The goal of the gargle is to decrease the ability of the virus to proliferate and take hold, by “tightening” and washing the area. Add a teaspoon of salt to 2 cups of strong green tea and keep refrigerated. Gargle 2 or 3 times daily using ½ cup at a time.[6]

Medicinal mushrooms: Shiitake and Reishi mushroom soup go a long way in enhancing immune function. Carbohydrates found in the fleshy outer mushroom are important for boosting macrophage activity, your body’s first line of defense. In addition, some of the carbs are directly anti-viral. Hot water extracts (or soup!) are used medicinally as the most efficient way to draw the carbohydrates out of the mushrooms. [7][8]

Decrease stress: Stress management pays off big-time in terms of preventing colds and flu.  We know that stress is bad news for our physical health. “Psychological stress is associated with increased susceptibility to upper respiratory infection, lending to an emerging appreciation of the potential importance of psychological factors in infectious disease.”[9]  Exercise, therapeutic touch, music therapy, yoga, meditation, laughter, and owning a pet are some ideas for stress reduction.

Kara Burkhart is a naturopathic physician and acupuncturist at New England Integrative Health Associates, 860.278.3812, in West Hartford, CT. She is teaching a 1.5 hour class on "natural medicine for colds and flu" through the town of West Hartford on the first of October. See www.whlifelearn.org for details. She can be contacted for references.