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Cold and flu season is upon us! Instead of sitting around hoping to not get sick it’s helpful to become familiar with some steps you can take to support your immune system so you and your family can weather the season.
While basic hand washing and covering your mouth when you cough are great things to do to avoid “catching a bug”, let’s think a little deeper. Not all bugs are bad. In fact, exposure to bugs strengthens and trains the body’s immune system. What we want is to have contact with “bugs” but also have an effective and efficient ability for returning the body to health when they throw it off kilter.
This season, toss the antibacterial soap, stop worrying about avoiding germs (but do take basic measures), and instead spend your energy on strengthening your immune system so that it can deal with the nasty bugs that come your way swiftly and efficiently (please consider, though, if your child is immune-compromised or if there are particularly virulent bugs floating around your school or workplace do take extra precautions. Some bugs will lay you our flat even if you have a super healthy immune system!).
70-80% of your immune system is housed in the lining of your digestive tract. The remaining is circulating in the blood stream. It is primarily the bacteria in the gut that communicate with the immune cells in the blood to control immune function. This means that the long term ticket to strong immunity is tip top digestive health. A good probiotic, sufficient fibre in the form of fresh fruits, vegetables and whole grains, fermented foods like sauerkraut and kombucha, adequate protein and the nutrients suggested below are the ingredients for strong digestive health. I have used water kefir and kefir soda in my family for many cold and flu seasons and have found it to be a great way to ward off sickness and keep the bowels running smoothly. Try some of these recipes!
Antioxidants such as vitamin E, vitamin C, vitamin A, selenium and zinc all help to reduce a major stressor on the body - free radicals. Free radicals are formed in the body via natural process and destabilize healthy cells, including immune cells. These antioxidants which you’ll find in fresh, whole foods such as avocado, berries, greens, eggs, nuts, seeds, and sardines bind to the free radicals so they can not do damage. The result? A more robust immune system.
There are many herbs that support immune health. Astragalus, codonopsis and elderberry are a few of my favourites. A simple elderberry syrup made by simmering whole dried elderberries in water and adding honey can serve as a great immune tonic at this time of year. Astragalus and codonopsis are two mushrooms that you can find in tincture or capsule form.
Sugar feeds pathogenic bacteria in the gut and may paralyze the immune system for a while. So sugar and processed carbohydrates are not your friend this winter. Chemicals like those found in household cleaners, soaps and personal care products also destabilize cells and interfere with immune function. Replace them with less toxic options to relieve this stress on the body so it can function at its best.
Life is busy and sometimes supplements are helpful, especially if your body is under stress as it can be during seasonal transitions.
Here are four supplements I have found that just about everyone can benefit from during cold and flu season. If you're thinking about supplementation, always remember to seek the advice of a qualified health professional, especially when medications are involved.
Try these out this cold and flu season and stay on top of your game as a family! Here is a helpful healthy recipe that coveres all of the important immune boosting nutrients! Enjoy.
Mix everything in a bowl. Shape into patties and arrange on an oiled cookie sheet. Bake at 350 for about 30 minutes.
*Originally published September 15, 2016
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