As we welcome in fall and winter, we may all approach it with a little trepidation as it also marks the onset of cold and flu season. Statistics indicate you can expect to catch 3-10 colds per year, with each infection lasting 7-14 days. This translates to 21-140 days per year of being sick. Not very appealing, especially if we multiply this times each person in our household. The big question becomes “How can I limit the number of sick days in my family?”
From a naturopathic viewpoint, catching colds and the flu actually strengthens your immune system. However, “optimal health” is being able to keep most of the infections being passed around at bay. As for the ones you do catch, our goal is to help your body mount an effective response, quickly resolving the infection.
From a naturopathic view, your body should be able to resolve most colds and flus within a week without lingering effects. Lingering side effects could include chronic cough, a chronically runny nose or lingering GI disturbances. These would be an indication to investigate some immune supportive therapies.
Here are some guidelines for mitigating cold and flu season:
Staying Healthy, “The Lifestyle Basics”:
- Stay Hydrated. Drink water! It is best to have a filter that filters out chlorine at a minimum. Other liquids, other than water, that count toward hydration include herbal teas, Recharge, EmerGenC, & soup broths. Liquids negative to hydration include soda, coffee, juice, Gatorade, and most “bubbly waters”.
- Get Your Rest. Sleep allows the body to restore itself; it is an important part of staying healthy.
- Wash Your Hands Frequently. If you aren’t already diligent about hand washing, now is the time to start. A good herbal-based hand sanitizer is recommended, these include brands such as EO™ or Cleanwell™ . Avoid synthetic fragrances and chemicals, such as triclosan, in hand sanitizers or hand soaps.
- Minimize Sugar Intake. Refined sugar can depress your immune system. (This includes fruit juices and white flour!)
- Minimize Stress Levels. Stress reduces both your stomach acids and your immune system. Be conscious that children do experience stress, keep activities to a reasonable level.
General Support for Prevention:
- Probiotics. 70% of your immune system is based in your GI system (or gut), the health of your gut is entirely based upon the bacteria that are living in there. Roughly 85% of that bacteria should be working for you, helping to maintain and support your health. The (3) biggest things that knock off our good flora are chlorine in the water, sugar in the diet and stress. Replenish the good bacteria in your gut is a cornerstone to a strong immune system. Check out my handout on probiotics to learn more about their many benefits.
- Neti Pot. Nasal lavage with saline water can be used preventatively to rinse the nose and sinuses of bacteria and viruses. Read More…
- Vitamin D testing. Vitamin D is an important player in the immune system and levels are low in the majority of the population. Established patients can schedule with our offices for vitamin D testing, or check out Tahoe Forest Hospital’s website for their monthly, inexpensive screenings at www.tfhd.com.
- Chlorine Filter for your Shower. Chlorine does a great job cleaning our water, but it is also responsible for killing off the good flora within our airways, GI system and on our skin. These good bacteria are part of our body’s defense system. I recommend the simple, in-line cartridge filters without replacing your existing showerhead. Cost should be about $50. Filters are available at our office, as well as Whole Foods and online retailers.