Our family’s winter immune-boosting regimen actually begins in August, long before the days grow shorter and the weather turns damp and cold. Prevention truly IS the best medicine! Even if you haven’t started yet, implementing a few natural treatment strategies will help to shorten the duration of your cold or flu, as well as prevent any recurrences of a nasty winter bug.
Eat warming and nourishing foods
As Hippocrates wisely said: Let food be thy medicine, and medicine be thy food. Certain foods can provide important infection-fighting nutrients and soothe many of the common symptoms of a cold/flu. A good rule is to “eat for the weather” and focus on warming and nourishing foods in the wintertime: broths, cooked items, and spices (ginger, turmeric, garlic, and onion).
Remember to breathe
Did you know that being in a state of high stress (mental, emotional, or physical) increases the likelihood of catching the cold/flu? Other things that are immunoprotective are frequent hand-washing and regular exercise. (Read more on my previous post: Healthy Habits to Prevent the Cold or Flu.)
Supplement with immune-boosters
Vitamin C: Increases lymphocyte (immune cell) activity. Though studies suggest that it may only slightly reduce the length and severity of colds, vitamin C is highly recommended as a preventative measure.
Vitamin D: Research suggests that the cold and flu are brought on by seasonal deficiencies in vitamin D (like during wintertime!). A randomized control trial found that 2,000 IU of vitamin D per day for one year significantly eliminated self-reported incidences of the cold/flu.
Zinc: An essential nutrient for all immune cells as it blocks virus replication. Zinc may reduce the length and severity of the common cold.
Probiotics: A study of 14 randomized controlled trials comparing probiotics vs. placebo revealed that probiotics had the upper hand in reducing acute upper respiratory tract infections and antibiotic use. The Lactobacillus acidophilus strain enhances natural killer cell activity, while Bifidobacterium fights influenza virus by modulating the intestinal immune system. In children aged three to five, daily probiotic supplementation for six months effectively reduced fever, rhinorrhea, cough, and duration and frequency of antibiotic prescription.
Call on your herbal helpers
Elderberry (Sambucus spp.) is a rich source of anthocyanins – antioxidants that maintain cell integrity and protect against inflammation. Studies have shown that elderberry extract displays antimicrobial effects against common upper respiratory tract infections and prevents the propagation of influenza A and B.
Echinacea (Echinacea spp.) is often used for the prevention and management of the common cold. There are also preliminary studies supporting its antiviral activity against influenza viruses in vitro.
Glycyrrhizin, the active component of Licorice Root (Glycyrrhiza glabra), has immunomodulatory and anti-inflammatory effects. It prevents virus uptake by host cells, thereby reducing the number of influenza A virus-infected human lung cells.
North American ginseng (Panax quinquefolius) reduced the relative risk (by 48%) and duration (by 55%) of respiratory symptoms in a study on elderly patients during cold/flu season.
Aged garlic extract supplementation for 90 days has shown a decrease in symptom severity, number of days of illness, and incidences of colds and flu. It may do this by enhancing natural immune cell function.
*Naturopathic Note* Certain botanical herbs need to be taken with caution, so it’s important to speak with your Naturopathic Doctor regarding any contraindications.
Try some hydrotherapy
Steam inhalations: for calming a cough and clearing sinus congestion. Adding essential oils, such as eucalyptus, peppermint, and tea tree oil, provides symptom-soothing and antimicrobial effects.
Nasal irrigation: to relieve sinus congestion and disinfect the nasal cavity.
Contrast showers: alternating between hot and cold water, to stimulate blood and lymph circulation.
Wet sock treatment: seems strange, but it works! Warm your feet in hot water while soaking a pair of cottonsocks in cold water, wring out excess water and put on the socks, cover your feet with an extra pair of dry woolsocks, then go straight to sleep! Overnight, the wet socks will dry, stimulating your circulation and lymphatics to reduce congestion and relieve your cold.
Sleep!
Getting a good night’s sleep can make all the difference during an active respiratory infection. When sick, our body naturally slows down its metabolic processes and creates a state of somnolence (a great desire to sleep) to encourage us to rest. Listen to your body!
Winter is long enough without being sick for most of it, too! These effective Naturopathic treatments for the cold and flu can help you and your family survive these chilly months, as healthily as possible!
Sources
Abdul-Lateef Mousa, H 2017, ‘Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies’, Journal of Evidence-Based Complementary Alternative Medicine, vol. 22, no. 1, pp. 166-174.
Cannell, JJ and Hollis BW 2008, ‘Use of Vitamin D in Clinical Practice’, Alternative Medicine Review, vol. 13, no. 1, pp.6-20.
Krawitz, C et al. 2011, ‘Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses’, BMC Complementary and Alternative Medicine, vol. 11, no. 16.
