Natural flu bug fighters

By Dr. Ashley Nelson, ND, BSc

With cold and flu season on the way, it is a great time to improve your immune system, and stock up your natural medicine cabinet to help you get better faster if you do fall ill! Simple natural strategies can be a great way to do so.  

Fevers: Let’s start by talking about fevers. Fevers are an important bodily response to infection. A fever is a cue that our body is doing the work it needs too in order to fight off unwelcomed pathogens. The reason a fever is so important is because it directly impacts microbes. It stops them from reproducing, turns on certain enzymes to disable the microbes, and it also creates inflammation, which helps to neutralize and inactivate toxic substances. This whole process can make us feel very weak and tired, which we generally don’t enjoy, however, from a cellular perspective, this is a good thing. It encourages us to rest, and to divert all of our energy into fighting infection.

Reducing a fever by using Tylenol or Advil can still result in recovery from the infection while making the person more comfortable, but these over-the-counter medications halt the very important immune functions our bodies are trying to create. This can lead to slower recovery from the illness in the short term, but also has potential to change the way the immune system develops in the long term. For instance, some studies have shown that fever early in life can actually reduce the development of allergies compared to when fever was suppressed. On the other hand, if there is a history of febrile seizures (which are quite rare), if the child or individual looks particularly ill/toxic, if the fever is rising rapidly or has not reduced in several days, or there are other signs of a more serious concern it is best to seek medical attention. Safety is always the first priority.  

While there can be more serious causes of fever and getting sick, most winter bugs are not serious, and typically viral in nature. In general, I like to think of illness as an opportunity. It can be the chance to really listen to what your body needs, and reflect on how well you have (or haven’t) been treating it. Eventually our “bad behaviours” catch up to us one way or another, and as benign as a common cold can be, if you find yourself getting sick more often, or taking longer to recover, it can be important to look at the big picture!

Sleep: Sleep is critical for a healthy immune system. It’s our daily reset button. It supports our nervous system, stress response, and ability to heal. It’s no coincidence that we seek rest when our body is inflamed and ill. Interrupted or inadequate sleep causes stress hormones like cortisol to increase. Cortisol taxes the immune system, and weakens our ability to fight off infection. Loss of sleep can also create a pro-inflammatory response in the body – otherwise known as low grade inflammation – which can wind up becoming more chronic and difficult to treat if left unaddressed.

Stress reduction: There is a well-known connection between stress levels and immune function. Most people have had at least one experience where a period of stress has left them sick in bed. Stress appears in many physical and mental forms, and this is because it has such a wide impact on cells thorough the entire body. Even our immune tissues like the lymph nodes and white blood cells have receptors that respond to stress hormones. Over time, this can inhibit or alter the way the immune system responds. Self-care, slowing, down, and taking time to recharge is critical for immune health.

Nutrition:  Getting proper vitamins and minerals, adequate protein, and a range of antioxidants is critical for keeping the immune system healthy. There are also specific culprits we should reduce when feeling sick or run down. The three big ones to keep in mind include: sugar, alcohol, and dairy.

Did you know that sugar can inhibit your immune responses for up to six hours after consuming? It also “feeds” the bacteria making it harder to get rid of. Try to avoid all added sugars, and minimize your refined sugar intake from processed foods. Natural sugars like those found in fruits and veggies are okay because the fibre and antioxidants slow the sugar absorption, and provide nutrients and antioxidants that help the body recover.  

Alcohol might be an obvious one, but just like sugar, it also inhibits your immune system for several hours after consumption. It also contains sugar, sometimes a lot, which is makes it even harder on the immune system.

Dairy is generally good to avoid when you’re sick, especially when you’re congested and phlegmy because dairy thickens phlegm making it more irritating.  It can also be quite inflammatory.

There are also lots of great foods to add into the diet during cold/flu season both when you’re feeling sick, but also for general prevention. Here are a few good ones to keep in mind:

Green tea:  Green tea contains EGCG which has direct effects on how our immune system works. It is also a helpful antioxidant, and anti-inflammatory. It can be used to speed up healing and prevent worsening of common colds and flu.   

Manuka honey: Honey has long been used as a natural remedy for sore throats, and research has shown it is a great anti-inflammatory and anti-microbial agent. The important thing to note with honey is that quality matters. Processed, refined honey does not have the same benefits as raw or manuka honey, which is much more effective. Honey is also not recommended for children under the age of two due to the risk of botulism if honey is contaminated.

Garlic: a potent antimicrobial that kills bacteria, viruses, and fungi. Ideally, this should be in fresh form, eaten raw and crushed with a spoon just before eating. It can also be taken as a supplement if raw garlic isn’t well tolerated.

And of course, water: Make sure you are drinking plenty of fresh, pure water. Water is essential for the optimal function of every system in your body. Keeping hydrated is key!

So, what about supplements? Every health food store has a wide variety of immune boosters, and infection fighters – but which ones work best?

Part of the reason there are so many options to choose from is because in naturopathic and herbal medicine, there are many different “mechanisms of action” to choose from. Different actions are better for different people and symptoms. For example, if you had a really pheglmy cough and needed to excrete it from your body, taking a cough suppressant to stop your cough can drive phlegm deeper into the chest. In this case, an “expectorant” to help clear the phlegm and perhaps an immune supportive supplement would probably be a good combination. On the other hand, if you’ve been getting repeated colds and under a lot of stress, a better choice might be a supplement that will stimulate a healthy immune response, reduce inflammation, and calm your nervous system – adaptogens like ginseng or reishi are a great example of this. An individualized approach works best!

Here are a few of the more commonly used cold and flu supplements:

Vitamin C: Although the research is a bit mixed on whether vitamin C helps prevent colds, it has been shown that our immune cells require more vitamin C when fighting infection and that increasing our intake can reduce the length and severity of the common cold. Vitamin C is also a great antioxidant, and has antihistamine actions, which means helps reduce allergic responses.

Oil of oregano: This is a herb that pops up a lot during the winter months. Oregano is a powerful herb that can fight all sorts of microbes. It’s also a mucolytic (breaks up mucus), and an anti-spasmodic. While its strength is an advantage, it is best used in moderation. Too much can disrupt the gut flora, leading to digestive problems down the road.

Elderberry is a berry high in antioxidants and a medicine with a long history of use for respiratory tract infections, sore throats, and sinus issues. It has a specific affinity for reducing the impact of viruses in the body and has been shown to reduce the severity and length of the flu.

Vitamin D: Vitamin D tends to have a bit more of a preventative and protective role against viruses, and may reduce chances of getting the flu and respiratory tract infections. It has general immune boosting and inflammation reduction benefits, plus, exposure is often greatly reduced during the winter months, meaning levels can be lowered in the general population. If unsure, have your levels tested!

Home treatments: Home treatments are an important part of any health care plan. So, I’ll share a few of the common ones with you.

Wet socks: This is a hydrotherapy technique that helps to improve circulation and increase your immune activity. Just before bed, soak your feet in hot water for three minutes. Wet a pair of thin cotton ankle socks in cold water and wring out well. Put on the wet socks, and then put on another pair of heavy wool socks then cover well and leave on until the morning. This strategy works great for congestion because it promotes blood flow away from the head, which can reduce some of that pressure so it can help reduce some of the symptoms, but also promote flow of blood and lymph.

Steam inhalation: A steam inhalation is a helpful remedy for cold and for coughs, congestion, and sore throats. Simply boil some water, remove from heat and pour into a large bowl with three to four drops of an antimicrobial essential oil such as eucalyptus, or tea tree. Place your head above with a towel (not too close to avoid hot steam) and breathe in deeply for three to five minutes.

While most winter colds and flus pass with some rest and hydration, natural tools can be used to not only help you recover faster, but also provide your body with some additional immune support to prevent future recurrences. Thinking more holistically when it comes to the common cold or respiratory infection is also beneficial for overall health as well, as it can provide a much-needed excuse to get healthy habits back on track – to eat right, hydrate well, rest, and nourish!

Yours in health,

Dr. Ashley Nelson, ND

Dr. Ashley Nelson is a Naturopathic Doctor practicing in Barrie, ON. She is passionate about helping people look and feel their best through mood and energy optimization, hormone balance, and natural skin care. Visit www.ashleynelsonnd.com for more info.

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