By: Karen Cino, Naturopathic PhD, CNHP, MS - Nutrition
When our bodies are functioning well we can fight off cold and flu viruses, but few of us make it through the winter without at least one annoying head cold. Benjamin Franklin was right when he said, “An ounce of prevention is worth a pound of cure.” Aside from good hand washing, there is plenty you can do to cut your risk of getting sick. Here are some natural prevention tricks to make this cold and flu season your healthiest yet.
Get moving – Even if you are starting to feel a bit under the weather, light exercise can actually boost your immune system.
Stay hydrated – Water allows your kidneys to remove toxins from your body. It allows your cells to take in nutrients and expel waste products. If you don't drink enough water, toxins will build up, weakening your immune system.
Get your vitamins – Getting essential vitamins and minerals in your diet will support a robust immune system. Vitamin A regulates the immune system through its role in the production of white blood cells. Vitamin C is crucial for normal immune function and has been shown to shorten the duration of colds. Zinc helps maintain the structure and function of healthy cell replication and affects multiple aspects of the immune system.
Eat immune boosting foods – Yogurt contains probiotics which provides beneficial bacteria for the gut. Nearly 70 percent of immune activity originates in the gut. Garlic stimulates the multiplication of infection-fighting white cells, boosts natural killer cell activity, and increases the efficiency of antibody production.
Drop the sugar – Evidence shows refined sugar suppresses the immune system. Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and then literally chewed up by white blood cells. In one study, eating sugar, either from table sugar, honey or unsweetened orange juice, depressed the immune system of healthy volunteers by nearly 50 percent for up to five hours. If you eat sugar at every meal, it means that your immune system will be functioning at half-capacity for most of the day.
Following these tips can enhance your immune system, but sometimes our bodies need extra help. If you are continuously stressed, have a chronic illness or catch every cold and flu, you may have a nutritional deficiency, adrenal insufficiency or another underlying cause that is preventing you from achieving your optimal health. If your symptoms are not improving, look for a naturopath in your area to assist you on your path for a healthy New Year.
Karen Cino, PhD
Karen loves to teach people how to become gatekeepers of their own health.