Here we go again … Flu Season!

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Flu season is coming around again (for those of us in the southern hemisphere that is). If you caught the flu last year, you know that is was a harsh one. And if you got vaccinated you probably got the flu anyway, because the vaccine was a very poor match for the prominent flu types. It was only 5-37% effective depending on the strain. I’m not going to discuss whether or not you should vaccinate for the flu. That’s your choice. But given how ineffective it was last year, I thought you could use a few other tools to help you stay healthy this flu season.

The first place to start is hygiene. Wearing surgical masks and washing hands, decreased flu-like symptoms by 75% in a study group of university students living in residence together. That’s huge! I know we don’t all want to walk around wearing a mask, but you can make sure you wash your hands when you get home and before eating. And if you have to be in contact with someone who has the flu, I think a mask would be worthwhile.

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The next important step is to keep up your immune system should you get exposed to the flu. Make sure you eat plenty of fruits and vegetables, and avoid sugar as much as you can. Sugar makes your immune cells less effective for hours after, so try to watch the extra treats especially if a friend or family member already has the flu.

You want to make sure your gut bacteria are happy. The good bacteria in your body help to fight off invading pathogens. You can keep them happy by consuming fermented products such as kombucha, pickles, sauerkraut, tempeh and apple cider vinegar, eating yogurt with active cultures, or taking a probiotic supplement. For more information on gut health, read my article about your microbiome.

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It is important to take care of your mental health if you want to keep yourself physically healthy. Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases. So take time out – exercise, garden, meditate, whatever it is that helps you to relax. And make sure you are getting enough sleep. There is nothing that your body finds more stressful than not getting enough ZZZZZs.  Read here about how you can improve your sleep.

Exercise is important for everyone. Appropriate exercises will be different for each person given their individual level of fitness. To keep your immune system at its best you want at least a brisk 30-minute walk each day. If you are training for an event such as a marathon though, this can also put a strain on your immune system. A happy medium is best.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold. I know how it sounds, but it really works. Try it! Look how happy it is making this baby:

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There are also several herbs and supplements you can take to help you stay healthy. Autumn and spring are particularly stressful on our bodies as the weather can’t decide what its doing. Try Change of Season Soup, which is full of traditional Chinese herbs for boosting your immune system. I sell this through Emily’s Little Tea Company, but don’t have it up on the website yet.  Drink this tea daily, or make it into a delicious soup. You can also take daily vitamin C and zinc to improve your immune system.

If you find you are always getting sick, see your local naturopath. There could be an underlying issue that might be easily fixed with some diet or lifestyle changes. Stay healthy!

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Stay Healthy This Winter (and all year long)

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While it is summer for all of you in the northern hemisphere, it is winter down under which means cold and flu season has come around again. Although for those of us with kids in daycare and school it seems that cold and flu season lasts all year-round! Here are some helpful hints for keeping the whole family healthy in winter and all year long.

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Sleep is the most important activity your body needs. When sleeping, your body restores, heals, and creates important hormones. Get to bed early and stay there for at least 7-8 hours each night.  Avoid caffeine to ensure you get a good quantity and quality of sleep.  Read my blog article about caffeine for more information on the effects it has on your body.

Psychological stress is associated with a greater risk of depression, heart disease and infectious diseases.[1]  Take time out – exercise, garden, meditate, whatever it is that helps you to relax.

What would one of my articles be if I didn’t mention exercise?  Exercise is important for everyone. To keep your immune system at its best you want at least a brisk 30-minute walk each day.  If you are an avid athlete you also need to take care, as very high intensity exercise can put a strain on your immune system.[2]bacteria on hands

Always wash your hands before eating.  There was a 75% reduction in flu-like symptoms when a test group wore masks and washed their hands.[3]  This is especially important for kids who are more apt to putting their hands in their mouths.  It can really be just that easy!

Our bodies are composed of 70% water. Proper hydration is important for the optimum functioning of all your body systems. Increase your water intake slowly getting up to 2L per day.  Check our my article about water for more information.

Hot-Cold showers are an excellent way of improving your immune system, increasing circula­tion and elevating energy levels. After finishing your regular shower routine, do 20 seconds of cold and 1 minute of hot. Alternate 2-3 times, ending with cold.  The increase in circulation will also help decrease sensitivity to the cold.

There are several supplements you can take to help boost your immune system. Daily zinc supplementation has been shown to shorten the duration and severity of the common cold, reduce the incidence of acute lower respiratory tract infections in preschool children by 45% and reduce the incidence of pneumonia by 41%.[4]

There are lots of herbs that can help boost your immune system.  You can check out my Cough and Cold Soother tea for a delicious mix that can help keep you healthy and fight off germs if you get sick.

Vitamin C is found in high concentrations in immune cells and is quickly consumed during an infection.  It is a natural antihistamine and has been found to reduce the severity and duration of the common cold and upper respiratory tract infections.

More than 80% of the body’s immune system is in the digestive tract.[5]  A lack of good bacteria in the digestive tract can cause a reduction in the immune system allowing increased infections.  Take a good quality probiotic to prevent bad bacteria from taking hold.

Vitamin D has a direct effect on the immune system. Vitamin D stimulates the production of natural antibiotic proteins thus killing more bacteria.  Insufficient levels are related to a deficiency in our immune system to protect us against infections.

These are just a few suggestions.  For personalized advice, contact your local naturopath. Let’s stay healthy this winter!
References

1  Cohen S, Janicki-Deverts D, Doyle WJ, Miller GE, Frank E, Rabin BS, Turner RB. Chronic stress, glucocorticoid receptor resistance, inflammation, and disease risk. PNAS, 2012 April 17; 109(16): 5995-5999.

2  Society for General Microbiology. Couch potato or elite athlete? A happy medium keeps colds at bay(Internet). ScienceDaily. 2012 January 5 (Retrieved 13 May 2012). Available from: http://www.sciencedaily.com/releases/2012/01/120105112158.htm

3  Aiello AE, Perez V, Coulborn RM, Davis BM, Uddin M, Monto AS. Face masks, Hand Hygiene, and Influenza among Young Adults: A Randomized Intervention Trial. PLoS ONE, 2012; 7 (1): e29744.

4  Hunter P. Health Benefits of Zinc. Bioceuticals Advanced Clinical Insights, 2004; 5.

5  Plummer N. Dysbiosis and Disease: Ground breaking new research into probiotics and their role in preventing treating disease (presentation notes). FIT-BioCeuticals, Ltd. Online. 2010.