CONQUERING COLDS & FLU
By Debbie Markel, CH, CNHP
It’s hard to believe, but cold and flu season is right around the corner. Most people end up getting at least one cold every year and perhaps even a bout with the flu. There are ways to combat colds and flu naturally by building immunity. That way, even if you get sick, the severity and duration could be decreased.
Build your immunity naturally! When combined with a healthy diet high in fresh fruits & vegetables, getting plenty of rest, and drinking lots of water, immune-building herbs, vitamins and supplements may prove helpful.
As always, the best preventive medicine is eating a healthy diet. Foods rich in Vitamins C, like citrus fruits, Brussels sprouts, tomatoes, papayas and red peppers; and those high in Vitamin E, like wheat germ, almonds, hazel nuts, broccoli and red peppers, will provide great protection for your immune system. Sugar provides empty calories that fill us up without providing any essential nutrients. Eliminating sugar will leave room for more nutritious food choices like vegetables, fruits, whole grains, lean meats and fish. Drinking lots of pure water can keep tissues hydrated and flushed of invading toxins.
Colds and flu are caused by viruses, not by bacterial infections. Study after study has shown that antibiotics do not kill viruses – they kill bacteria. People will rush to the doctor to get something to “cure” their colds, but right now, nothing cures a cold or the flu. Some drugs are available to treat symptoms, however.
The herb studied the most in China for cold and flu prevention is Astragalus. According to Prescription for Nutritional Healing by Phyllis A. Balch, CNC, several published double-blind studies prove that extracts of Astragalus have been found to stimulate parts of the immune system in mice and humans, and to increase the survival time of mice infected with various diseases. Doses vary according to the formula, so read the bottle carefully.
Several types of medicinal mushrooms have antiviral properties. Reishi, Maitake and Shitake mushrooms have been widely used to build immunity and fight colds and flu.
Garlic is another wonder preventative because it’s antiviral and antibacterial. Take one or two whole cloves daily, but be sure and smash them first to release the medicinal properties - or, take garlic tablets or capsules. Many pills contain odor-neutralizing herbs like parsley. Do not use garlic if you take blood-thinning medications.
Vitamin C is one of the best cold and flu fighters and immunity-builders in the vitamin world. Taking up to 2,000 mg daily is recommended, but spread the doses out over the day to keep it in your system. This vitamin has been studied for many years and is very safe for almost everyone. It increases the number and quality of our white blood cells which fight infections.
In September, 2004, the Journal of the American Medical Association published an article showing that Vitamin E had immune-building properties. According to the study, those taking the Vitamin E supplements were 20% less likely to suffer from respiratory infections and that Vitamin E supplementation reduced the incidence of common colds by about 22%. In addition to their regular multi-vitamin, the study participants took an additional 200 mg Vitamin E capsule daily. Since Vitamin E is fat-soluble, professionals recommend a maximum limit of 800 mg daily. It may also increase clotting time, so if you take blood-thinning medications like Coumadin or Warfarin, check with your doctor before using supplemental Vitamin E.
If you do get sick, take Echinacea at the very first sign of the illness, like when you feel run down and get that annoying scratchy feeling in the back of your throat. Contrary to popular belief, Echinacea does not prevent illness. It works to treat it. Various studies, mostly in Europe, prove that it cuts down on the duration and severity of colds and flu. Take 300 - 600 mg three to four times daily the entire time you're sick. Do not use Echinacea if you have an autoimmune disease like multiple sclerosis, lupus, chronic fatigue syndrome, fibromyalgia, etc.
Another good remedy that has been scientifically studied is Elderberry. It usually comes in tea or liquid formulas and, like Echinacea, is taken at the first sign of a cold or flu and for the duration of the illness. On average, flu patients given elderberry recovered in 3.1 days, compared to 7.1 days for those given a placebo. In another published study, 90% of flu patients taking Elderberry were completely free of symptoms in 2 to 3 days, as compared to 6 days with a placebo (Alternative Medicine Review, March, 2005.)
Finally, although it usually pains me to admit it, Mom was right. Studies prove that eating chicken soup really does help you feel better when you’re sick. According to www.about.com, the steam from the soup can help unclog congestion in your chest and nose, which results in loosening up mucus. Of course, many other warm liquids will do the same thing. Also, researchers found evidence that the broth from chicken soup has anti-inflammatory properties that aid in soothing your sore throat and helping to stop mucus production.
If you aren't at high risk for pneumonia or other life-threatening respiratory diseases, a healthy diet along with natural immune products and remedies will help get you through this season a little stronger even if you miss getting your flu shot. Rest, wash your hands a lot, drink plenty of water, take your vitamins, and be sure to do what Mom does - stock up on your chicken soup!