Tips for Boosting Your Immune System During Cold & Flu Season

This is the time of year when I receive many calls about how to boost the immune system. No one likes to get a cold or flu. Recent research confirms many ways we can stay healthy. For example, studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42%.

There are many simple things you can do and some special supplements and herbs you can take.

Here are my suggestions for staying healthy:

• Drink plenty of fluids, especially hot drinks and teas. Due to the dryness of the air, winter can be a particularly challenging time to stay hydrated. Getting adequate fluids supports all your bodies'  functions including the immune system. Consume soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger, licorice, echinachea, elderberry and slippery elm daily. Keep a bottle of filtered water with you at all times. Avoid concentrated juices and sweetened beverages, as the sugar content
• Get regular chiropractic adjustments to keep nerve signals working optimally. I recommend an adjustment at least once or twice monthly.
• Flush your sinuses with a saline flush. Flushing your sinuses with a mild saline flush once or twice daily is recommended and proven effective by recent studies. You can use a neti pot, or SaltAire which we carry at the office and is also available at Sears and Walgreens.
• Add garlic, onions, ginger and lots of fresh spices such as thyme and turmeric to your meals. These can be added to all kinds of dishes and soups, dips and sauces. Garlic and onions provide wide spectrum antimicrobial properties.
• Have protein with each meal and snack. Proteins are the building blocks of the body and are needed by your immune and detoxification systems. Organic, clean and lean animals protein as well as plant-based proteins such as legumes and nuts/seeds should be included.
• Eat 10 servings of colorful fruits and vegetables daily. These have phytonutrients  and vitamins A and C which support the immune system. Choose brassica vegetables such as broccoli and cauliflower, as well as peppers, sweet potatoes, leafy greens and squashes. Apples and pears are now in season. Support your local farms by buying their produce. For extra protection when you can't get enough servings, include Greens First and Reds which are available in our office.
• Avoid simple sugars. Snacks such as doughnuts and cookies, cakes and pies as well as white flour and refined baked goods turn to sugar quickly. Studies have shown that these sugars can suppress your immune system for hours after ingested-attracting microorganisms.
• Get sufficient sleep. We all know that during sleep the body has a chance to restore and heal itself. Optimal immune function is impossible without adequate rest and sleep - 7 to 8 hours minimum. Avoid eating 2 hours before retiring at night. This will help you sleep more soundly.
• Practice relaxation and breathing techniques during the day to help with stress and allow the mind to rest.
• Get regular exercise. Mild to moderate exercise three times weekly helps boost the immune system. Avoid overexertion such as excessive weight lifting or long workouts when you are feeling run down. his will lower your immune defenses.

Nutraceuticals for Adult Immune Support
Here are the supplements I recommend and why

• Vitamin D3. Scientists at the University of Copenhagen discovered in 2010 that Vitamin D is crucial to activating our immune defenses and that without sufficient intake of the vitamin, the killer cells of the immune system -- T cells -- will not be able to react to and fight off serious infections in the body. Blood levels of vitamin D should be routinely checked and monitored if found low. Although lab values above 32 ng/dl are considered adequate, optimal levels are probably closer to 50 ng/dl, especially in people with a history of cancer, heart attack or auto-immune diseases such as multiple sclerosis.
• Multi-vitamin/mineral. It is important to take a good quality multiple to provide broad coverage of the major vitamins and minerals that your body depends upon for day to day function.
• Probiotics. A healthy gut flora of friendly bacteria supports a healthy digestive system as well as strong immune function and a strong barrier against pathogenic bacteria. Look for brands that contain 15-20 billion cfu or colony forming units per capsule.
• Omega 3 Fish Oil. These essential fatty acids are known to mediate immune function along with many other beneficial properties. Take at least 1,000 mg daily.
• Buffered Vitamin C. Long known to be supportive of immune function, take 500-1,000 mg daily.
• Zinc citrate. Over 300 enzymes in the body use zinc as a co-factor and the T-cells use it along with vitamin D to effect killer cell activity against pathogenic micro-organisms.
• Other Natural Anti-Bacterial/Anti-Viral Herbs and Mushrooms: a number of other immune system boosters can also help prevent colds and flu such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, and cordyceps. These can be very effective but are not recommended for people with auto-immune diseases.