This year has seen some of the most severe Winter weather and, not surprisingly, the worst cold and flu season we’ve had for a long time. I thought everyone could use some tips to help stay healthy or recover faster if you are already sick.
First, a big part of the problem is the extreme weather. Weather that is very cold or, even worse, temperatures with extreme shifts really add to our stress levels. Stress hormones like cortisol and cortisone suppress our natural immune response. These hormones have such a powerful action that a synthetic version, prednisone, given to organ transplant patients to suppress their immune system and prevent tissue rejection.
While we can’t change the weather, we can dress for it. Keep a close watch on the weather reports and make sure you’re dressed warm enough for the weather. Help to decrease your “thermal stress” by putting on your coat even if all you’re doing is dashing out to get the mail or take out the garbage. Several layers work better than one heavy one, especially if you’re going to be outside for awhile. Remember to wear a hat! The head has a bountiful blood supply (that’s why head cuts bleed so freely) and a lot of heat is lost through an uncovered head.
Hydration is a problem in the Winter too. There’s a process called “hydrolysis” that white blood cells (WBCs) use to zap viruses and bacteria that requires adequate water in the body. Cold, dry weather sucks the moisture out of us, usually without making us thirsty, so it’s very easy to become dehydrated in the Winter. To combat this, make sure you’re getting at least 8 cups (½ gallon or 2 quarts) of water every day. This must be pure water, not juice, milk or tea. The body treats these as food and uses them differently. Keeping the inside humidity between 35% to 50% will also help with hydration as well as keeping the mucus membranes in you nose and throat moist, healthy and more resistant to infection.
Diet is important. We tend to less fresh fruit and especially vegetables in the Winter. These are full of vitamins, minerals and phytonutrients that help boost our immune system. We should be getting 6 – 10 ½ cup servings each day of fresh or lightly cooked fruit and vegetables. Refined sugar and sugary foods should be reduced or eliminated, especially if we’re already sick. A tablespoon of sugar can lower our immune response by as much as 40% for 4 hours!
Here are some foods and supplements that are especially helpful:
Vitamin C is a classic. I suggest at least 1000mg/day for prevention and 5000mg/day if you’re sick. When you get well and cut back, it’s best to go slowly, cutting back `1000mg every 2 days until you’re down to 1000 again.
Vitamin D is getting a lot of attention in the last couple of years. It turns out this “sunshine vitamin” is needed in larger amounts than previously thought as well as providing benefits far beyond the classic bone density. One of the things D does is to help regulate our immune system. One of the reasons people get sick more often in the Winter is that we aren’t out in the sun (always assuming there’s any sun to be out in!) the way we are (or should be. More on that later) in the Summer. Taking oral vitamin D3 (the most bio-active form) can be an answer. Unfortunately, vitamin D can be toxic if too much is taken so it’s important to get tested and monitored to make sure the dose is right for you.
Garlic is like some kind of wonder herb. In addition to helping with cholesterol and blood pressure, it is a good immune system builder, actually has antibiotic (kills germs on contact) properties and works as an expectorant for lung congestion. Garlic works best if taken raw. An easy way to take raw garlic is to mince ½ clove and mix with a tablespoon of unsweetened yogurt. Just pop the mix in your mouth and swallow it without chewing. Do this 2-3 times/day for an active cold or flu. This will minimize “garlic breath”. We also have “odorless” garlic capsules here at the office.
Coconut oil has special types of fatty acids in it that are antibacterial, antiviral and antifungal. It should be virgin, cold processed coconut oil. We have a good brand available at the office. A lot of the benefit is lost if coconut oil is used for cooking so, for immune support, eat it right out of the jar. I recommend about 3 TBS/day.
There are many herbs like echinacea, astragalus, goldenseal, elderberry, oregano (especially good for bacteria) and olive leaf that can be very helpful. I find that what is needed varies from virus to virus and person to person so it’s best to get tested to find out what will work best for you.
Just as stress will weaken your immune system, anti-stress will strengthen it. Yoga, meditation, Tai Chi, and deep relaxation techniques have all been shown to increase resistance to infection. Also sleep is essential! Nothing will knock your resistance down faster than chronic sleep deprivation. Anything less than 6 hours of sound sleep/night is considered sleep deprivation. I find most people need from 7 to 9 hours/night depending on their constitution and lifestyle demands.
Last but not least, it’s important to come in for regular care during high-risk times like this. Dr Robynn and I can check various aspects of your immune system (liver, spleen, thymus, lymphatic drainage etc) to make sure they’re working as well as they can. Massage stimulates receptors in the skin that increases many immune factors in the blood so scheduling with our massage therapist, Valerie can also be very helpful.
I hope these tips will help make the rest of the Winter easier and healthier for you. Hang in there, Spring is on the way!
Dr. Hogg
