Staying healthy This Season: Keep up the New Year momentum
Dear friends and neighbours, I hope the year sets off to a great start. I also hope you don’t lose any momentum during cold and flu season. I would really love to hear that you are taking care of yourselves so that you can tackle your big goals and great adventures heading into the new decade.
Winter can feel long while the days are short. Generally, we find that we slow down a little and maybe have a little less spunk. Following the busy-ness of the holiday season we gear up for a sense of normal/calm and ready ourselves to do better, be better, feel better, look better… We start gaining some momentum, then WHAM! We are knocked back by a virus – it may be only a couple days of down time but sometimes it’s a full 2 weeks before we’re operating at “normal” again.
There are some effective tips and tricks that will fortify your defences and help minimize the chances that you will fall victim to a cold or flu.
All year long, there are habits and lifestyle choices you can employ to support your well-being and immunity. At other times, there are reinforcements you can lean on to fortify your immune system, especially during cold & flu season.
Reinforcements could include:
Garlic, Echinacea, Vitamin C, NAC , Vitamin D, Elderberries,
Zinc, Spirulina, Probiotics, Patchouli, Adaptogens, Oregano
Habits should include:
1. Proper hydration
2. Regular exercise
3. Adequate sleep
4. Healthy diet
5. Managed stress
habits
Proper hydration
I know, it’s pretty basic but SO important. We pay more attention to hydration in the summer with the heat, sweating, sun and outdoor activities but don’t underestimate the dehydrating qualities of winter. Heated homes and work spaces make for dry air. We also tend to consume other beverages that work against hydration. Shorter, darker days seem to encourage coffee consumption – as does more visiting and socializing.
A good rule of thumb is 8 cups a day of clean water.
Keep water nearby, warm water is nice. Or sip away at dilute herbal teas. If it will help motivate you - pick out a stylish water bottle or thermos. Fill it up 6-8 times a day – aiming for 1.5L – 2L overall. Don’t spend time counting glasses right now, just keep sipping and refilling.
Exercise
There is no need to do a one-hour Zumba, a 5-k run or a 45-minute HIIT class to deem it exercise. Move. Breath. Stretch. Flow. Get your blood flowing, get the oxygen flowing, let your muscles flow and be limber. Some is better than none. Not exercising yet? Understand that starting to exercise doesn’t require joining a gym today. Start moving now and ease yourself into that gym later.
Either way, keeping yourself moving on a daily basis is key.
Promise yourself you will get up 15 minutes earlier and have a nice stretch. Start slow as the body warms up and be sure to breath deep into your tummy. A great stretch that will take you through a full range of motion and even build or maintain strength (depending where you are starting from) is a Sun Salutation. Take a look at this demo: https://www.yogajournal.com/videos/salute-the-sun-modified
(it takes less than one minute to flow through all the movements, try it 3-5 times each morning)
Restful Sleep
Even the sun is sleeping in, during the winter months. We may not be bears heading for hibernation (or diapause) but we are still subject to the rhythms of the season. We let our lighted homes fool us into thinking we should go at the same pace we would at other times of the year. Give yourself permission to sleep.
Get to bed before 11:00 to support your body’s circadian rhythms. There are more tricks to better your sleep hygiene but for now, set one goal – in bed by 11pm.
This might mean accepting that some things will not get done, the house may not be as sparkly clean as you like, or you may have to decline one of the many requests you get to volunteer, visit, take on extra projects, etc. Take advantage of the long dark nights to get a full night’s sleep whenever you can.
Healthy Diet
This is a big topic – I’m devoting my life to it. But having said that, it doesn’t have to be too complicated. If you have restrictions or certain conditions/symptoms you are trying to address, then you need to be more specific about the foods you choose to nourish yourself.
A useful guideline is to always lean towards, natural, fresh, whole foods.
The less packaging you have to open to prepare your meal, the better off you are. Batch-cook to save time, meal plan to encourage better choices, or get a procured veggie box from your local grocer (www.westwoodorganics.ca). Set yourself up for success with a little planning – or recruit some back-up to point you in the right direction (that would be me, of course).
Stress Management
Be reasonable with yourself and cross some things off your to-do list right now. We “should” all over ourselves too often. “I should read more books.” “I should have done more workouts this week.” “I should have dusted the living room.” I’m here to give you permission to do less and enjoy more. You SHOULD sit down and have a hot cocoa, maybe even quietly with yourself.
A healthy practice is to be kind to yourself and try your best to make choices for YOU. Recognize and avoid putting pressure on yourself based on other people’s ideas.
There are many effective tactics to help us address stress and the expectations we put on ourselves – it’s a whole study on to itself. A little self-reflection to truly understand what and where your source of undue stress stems from is a great place to start. Take some of the guess work out of it by enlisting the support of a guide through this process. Again, I am one resource you can consider.
REINfORCEMENTS
Now, we know what we should do to keep ourselves healthy (and sane) but changing habits can be slow. We likely still struggle with some levels of dehydration, sleep deprivation, indulgence, lack of exercise and/or stress. Along with the extra demands on our body by all of this, cold and flu viruses are on the loose and we are spending more of our winter hours indoors. It’s the perfect storm for sneezes and sniffles to proliferate.
It’s a good time to bring in some back up – some foods, herbs and supplements that better our chances of keeping our immune systems well-tuned.
GARLIC
Garlic will help to ward off colds and flu viruses by fortifying your white blood cells and increasing production of T cells – the worker bees of your immune system.
> Eat 3–6 cloves daily over several meals. You should first cut or crush them, to activate their bio-active compounds, then cook them or eat them raw.
> OR supplement for the same benefits: 600–1,200 mg of an aged garlic extract daily .
Caution: (1) Do not use if currently taking blood thinners, or anti-platelet/anti-coagulants (aspirin, warfarin/Coumadin). (2) Eating 8 cloves in a day is enough to strongly reduce the efficacy of the anti-HIV drug saquinavir (Fortovase, Invirase). (3) Excessive intake of garlic daily (12 cloves) or at once (6 cloves, or 1,200 mg of an aged garlic extract) could cause low blood pressure.
VITAMIN C
Vitamin C can reduce the duration of colds (and even help ward them off, if you’re an athlete), but only if you’ve been supplementing regularly. If you start when you’re sick, it’s probably too late. Vitamin C helps immune cells form and function, and it supports the physical barriers (such as the epithelial cells of your skin) that protect you from pathogens.
> Take 1–2 g of vitamin C in the form of ascorbic acid in divided doses throughout the day. Start now and keep up with this supplement, especially during winter months.
Caution: Vitamin C may reduce the effectiveness of some HIV medications. It can increase the absorption of iron and aluminum; it should not be supplemented within several hours of aluminum-based antacids.
VITAMIN D
Vitamin D is involved in many cellular processes, including the regulation of immune cells during infections. A deficiency may impair immunity, while supplementation may help to avoid upper respiratory infections.
> Take 1,000 IU/day, especially during the winter months, to avoid any deficiency of vitamin D.
ZINC
Zinc is a dietary mineral that can bolster the immune system and protect against the common cold and other infectious diseases. If taken within a day of the first symptoms, zinc may prevent them from worsening; it can also reduce the duration of symptoms .
> Take zinc throughout the day if you find yourself victim to a cold or flu virus - either capsules or lozenges (80–125 mg of zinc per day) . (Lozenges allow zinc to directly reach the throat tissues but they can cause minor nausea and temporarily impair your sense of taste.)
Cautions: Stop after one week or as soon as the symptoms disappear, whichever comes first. Over time, high doses of zinc can irritate the gastrointestinal tract and/or cause a copper deficiency. Zinc nasal sprays might cause a lingering loss of smell perception, they’re better avoided.
Supplementation should not exceed 100 mg of zinc per day for up to two weeks – be careful not to double-up on zinc supplements (i.e. the lozenges you choose to address your cold & flu symptoms + any zinc in your daily vitamins may be excessive).
NAC
NAC (N-acetylcysteine) is a mucolytic: it reduces the viscosity (thickness) of mucus, making it easier to cough out. Also, by replenishing the cells’ stores of the antioxidant glutathione, NAC could further hinder some chronic lung diseases.
> Take 600 mg of NAC twice a day, with or without food.
PROBIOTICS
Various probiotics have been shown to interact with immune system cells. Probiotics appear to decrease the incidence of respiratory tract infections.
With regards to the flu, taking probiotics and/or prebiotics helped improve the efficacy of the flu vaccine in healthy adults when supplemented around the time of vaccination.
When deciding how much probiotic to take, you need to consider your own health history. Opt for dosage between 1-10 Billion CFU as a starting point.
ADAPTOGENS
Adaptogens are biologically active, medicinal plant substances that help your body adapt or adjust to stress. Examples of adaptogens include ashwagandha, rhodiola, pine pollen, ginseng, and Schisandra. Easing the load on our endocrine/glandular system, including lowering cortisol and supporting balanced hormones, will benefit the immune system as overall demands on the body are lessened.
A variety of adaptogens can be a part of your everyday – as teas, flavourings, and foods. You can amplify the benefits with concentrates and supplementation.
Great choices include:
- mushroom teas (chaga, cordyceps, reishi, etc.) made from the dried fruiting body or powders,
- ashwagandha powder in a smoothie or warm milk,
- pine pollen as a tincture or powder, in water, juice or tea,
- curcumin found in a turmeric latte or supplement,
- rhodiola and/or astragalus found in supplement form, or
- panax ginseng as a tea, extract or consumed as a whole food.
ECHINACEA
Echinacea purpurea contains a variety of bioactive compounds called alkylamides. Echinacea could reduce your susceptibility to catching a cold. It probably will not reduce the duration of a cold but could lessen the chance of complications (such as pneumonia).
> To supplement with Echinacea, take it 3 times a day. 300–500 mg of the powder (i.e., 900–1,500 mg/day) or 2.5–10 mL of the tincture (i.e., 7.5–30 mL/day).
Caution: Do not supplement Echinacea if you are taking immunosuppressive drugs. Echinacea may interact with many pharmaceuticals; you may wish to talk to your doctor before supplementing with Echinacea.
ELDERBERRIES
Berries from the elder (Sambucus nigra) have a long history of medicinal use in Native American, Mediterranean, and ancient Egyptian cultures. Studies suggest that elderberries have antiviral properties and may notably inhibit influenza. Supplementation within a day of the first symptoms leads to a reduction of the flu’s severity and duration.
> Begin supplementation within one day of the first symptoms and continue until they disappear (typically 5 days).
> Lozenges/capsules: take 700–900 mg of elderberry extract per day, split into 3 or 4 doses.
> Syrup, take 1 teaspoon (5 mL) four times a day.
Caution: Uncooked elderberries can cause cyanide toxicity. The bark, root, and leaves of the elder tree, should never enter in the preparation of supplements such as elderberry juice due to cyanide.
SPIRULINA
Spirulina is a protein-rich, algae that contains anti-inflammatory compounds. It can reduce symptoms of nasal allergies, such as sneezing or a stuffy nose.
> To supplement with spirulina, take 2 g/day for at least 12 weeks.
PATCHOULI
Pogostemon cablin, may be an effective anti-flu herb that makes it easier to relax, though much more research is needed to confirm these effects. It is also being investigated for its potential anti-viral and anti-inflammatory properties. Patchouli is often used to induce relaxation, as patchouli supplementation can reduce central nervous system activity and have an anti-depressant effect.
> Supplementation guidelines have not been offered but enjoying the fragrance as a topical application or via diffusers could facilitate some relaxation, reducing stress, and in turn, support your immune system.
OREGANO
The oil of Oreganum vulgare is antibacterial, and hinders bacterial replication, suggesting it could be effective at warding off infection and boosting the immune system . As an antioxidant, the active component in oregano, carvacrol, scavenges free radicals, further supporting the immune system .
> Gargling with a 2-3 drops of oregano oil or ingesting it with food or drink is the most common way to make use of this extract.
One Habit at a time
Pick one habit and maybe one reinforcement to focus on this week, then layer on best practices with another habit and another reinforcement next week. See where that takes you. Every step in the right direction will support your body and your immune system to help keep you at the top of your game. Protect yourself and stay strong this new year!
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