The latest “cold & flu season” is here. Concerns over the flu are even greater now with the foreboding news about the H1N1 Virus. But you can prepare and protect yourself with some basic “common sense” and by heeding the findings of some recent studies on the flu. Read on to find out how to survive and thrive this winter and hopefully avoid the cold, the traditional winter flu, or even more importantly, that other nasty strain with a little “preventive care”.
Another Reason to Exercise
An recent study conducted on five hundred adults demonstrated that those who did the most active exercise experienced a twenty five per cent lower incidence catching colds during the year. The point here is that a good round of exercise on a daily or every other day basis, one that is a bit tiring, is one way to increase your resistance to the cold or flu. Stationary bikes provide a quick way to get the heart pumping in a safe and easily accessible form of cardiovascular stimulation. However, simply cranking out several jumping-jacks, squats, lunges, push-ups, and sit-up/crunches can be an even quicker and easier way to get that burst of physical exertion.
Contact . . .
Since the cold and flu viruses travel most effectively through the moist air, and can also be picked up by direct contact, avoid touching your face, rubbing your eyes, nose or mouth with your hands whenever you are out in public. Carrying a small amount of hand sanitizer or convenient hand wipes is always a good idea. However, washing hands, cleaning household surfaces, and most importantly, avoiding hand to face contact are some of the most effective ways of limiting exposure to those winter viruses.
Diet Control . . .
One of the biggest challenges we face during the holidays is the abundance of food that is "foisted upon us!" I've found that the key to enjoying it all without "getting hurt" is summed up in one word; "MODERATION". Staying balanced in what we eat is always important, but even more so during the holidays when there are typically more sweets and other tasty treats available. So, exercise some control and partake of the variety of goodies, in SMALL AMOUNTS. "Don't get crazy!" Just eat a little of the sweet stuff, and make sure that you balance it out with some of the more "natural stuff", ie. veggies, meats, etc., with the goal of eating a balanced combination of foods, in smaller amounts than your eyes and mouth are telling you to.
Okay, so you didn't like that idea very much. So here's a way you can make it easier; Dr. Agatston, Cardiologist and Author of The South Beach Diet has 6 strategies on how to limit your consumption during times of "nutritional temptation". Here they are:
- Have a healthy snack before you go. (celery sticks are the best, or a little protein like some low fat cheese)
- Load up on fiber. If you want to be really good, try a spoonful of Metamucil in a glass of water, or in tablet form 15 minutes before you eat.
- Preempt the bread basket. Bread is loaded with carbs. Avoid or limit bread intake whenever possible!
- Start with soup. It will give you a sense of fullness, satisfying some of your hunger, taking "the edge" off.
- Drink water. (or red wine) Start with water or red wine which are both good for you, but avoid the white wine, spirits, and beer . . . okay maybe just a couple of sips!
- Stay away from rice and potatoes. Order a double serving of the veggies instead, and never eat the "fried" stuff. (fried rhymes with died!)
Finally, here a few other natural “evidence-based” remedies for avoiding the cold and flu:
Vitamin C
Vitamin C daily can help prevent the flu. Clinical studies have shown that large megadoses of Vitamin C are bit absorbed by the body. Vitamin C is concentrated in the white blood cells that fight disease. Vitamin C is a free radical scavenger and helps protect the white blood cells. Research has shown that vitamin C taken daily can prevent a cold or flu or shorten the duration. It is best taken daily as prevention. A 1999 study published in the Journal of Manipulative and Physiological Therapeutics indicated that 1,000 mg of vitamin every hour for 6 hours and 1,000 mg three times daily afterward can effectively relieve or even prevent flu symptoms.
Warnings: If you take vitamin C with a calcium supplement, you will not get diarrhea. Reduce dosage if there is a history of kidney stones. Megadosing can also interfere with diabetes testing and blood clotting.
Dosage: 500 and 1,000 milligrams daily, up to 10,000 milligrams daily when fighting the flu. A possible alternative is to start with 3000 mg and then 1000 mg an hour until symptoms decrease.
Elderberry
This herb is known to support the immune system and to stimulate the body`s ability to fight viruses. Elderberries have been used in medicine since the Fifth Century, for treating the flu and ill effects of the chills, and have been referred to by Hippocrates, Dioscurides and Plinius. Studies have shown elderberry to inhibit replication of human influenza virus type A, type B and animal strains from swine and turkeys in cell cultures and to reduce the duration of the flu by approximately four days.
Studies conducted on elderberries show a reduction of flu symptoms. During a Southern Israel flu epidemic in 1992-93, improvement in flu symptoms was noted within 24 hours in 20% of participants. This included a reduction of fever, muscle ache, pain and coughing. By the second day, 73% felt better compared to the 6% who were not treated.
Dosage: one teaspoon, four times daily at first sign of a cold or flu. (Sambucol, by Nature's Way)
Vitamin A
Vitamin A increases immunity by promoting T-lymphocyte activity and Beta carotene, one of the components of vitamin A; it increases thymus gland function and stimulates the growth of the white blood cells that fight disease. Vitamin A increases the production of mucus, thereby aiding in cleansing. It is also an antioxidant.
Garlic
Garlic is great as a preventative and as a treatment. I prefer “Nature Made” tablets available at most grocery stores and pharmacy stores. Take two tablets three times a day until the mucus production has slowed down dramatically, or until the color of mucus becomes clear rather than yellow or green. Raw garlic has antifungal, antibacterial, and antiviral properties. Researchers in England found that garlic can speed up recovery from a cold and increase resistance. Study participants had half the number of colds and made a more rapid recovery.
NAC (N-Acetyl Cysteine)
NAC is an amino acid that naturally stimulates glutathione, the most potent cellular antioxidant in the body. People who have autoimmune problems are often deficient in glutathione. NAC has been used to raise immunity to the flu, and also to treat chronic respiratory problems. A recent study was conducted in which most of the subjects were over 65. Results showed that only 29 percent of those taking NAC developed flu symptoms, compared to 51 percent of those who took the placebo. (NAC Is used in hospitals as the primary treatment for Tylenol and other drug overdoses! It's a major liver detoxifier.)
Dosage: 300 - 600mg. per day for one to two weeks at a time.
Zinc
Zinc inhibits the reproduction of rhinovirus, and has been found to be especially good for treating viral sore throats. A recent study on the effectiveness of zinc showed that taking a zinc lozenge every 2-3 hours, shortened the duration of cold symptoms. Overdosing with zinc can have side effects, such as an effect on the uptake of iron.
Dosage: one lozenge every 2-3 hours for duration of the cold or flu. Keep in the mouth for 5-10 minutes. Or 30 to 50 milligrams a day.
(Note: Always check with your family doctor before adding a supplement, especially if you are taking any medication)
If you do happen to succumb to the cold or flu, or you're feeling a bit "viral", just skip the exercise suggestions, and get as much rest/sleep as you can, AND get some of that Elderberry into your system right away. It's been proven to not only reduce the symptoms by over 70%, but it also reduces the healing time by almost 60%. (I recommend Sambucol Black Elderberry Extract by Nature Made)
Not only can you reduce your chances of getting the flu by exercising and controlling other aspects of your health, you will also naturally feel better as you become pro-active. Take control of your own health, continue doing what you are doing now; seeking the advice of those who promote healthy living. Not only will you have a stronger immune system, but you will feel better also.
Yours in Great Health . . . for a Healthier, Happier, Holiday Season,
Dr. Bruce Bell, D.C., Q.M.E.
American Academy of Spine Physicians
South Coast Spine Center, www.SouthCoastSpine.com , 619-472-2225
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