As summer comes to an end and fall is just around the corner, so is cold and flu season. Now is the time to implement some simple strategies and stock your cabinet with some essentials. One of the most important things to do is to ensure that you have the right “tools” at your fingertips for when that sore throat or sniffles begin. Taking the right steps initially can stop a virus in its tracks!
If you have been struggling with signs of a poorly functioning immune system, consider some of these underlying causes that can be easily addressed.
Causes of low immunity:
- Diets high in processed foods
- High sugary foods— 4 grams of sugar is the equivalent of 1 teaspoon of sugar; 1 teaspoon of sugar lowers the immune system for 5 hours
- Nutrient deficiencies, especially B Vitamins, Zinc, Selenium and Vitamin C
- Poor gut flora aka the “good bacteria” in the gut
- Lack of fruit and vegetables— aim for 5-10 servings per day
- Lack of essential fatty acids such as cold water fish, chia, flax and hemp seeds
- Excessive alcohol, drugs or smoking/vaping
- Chemical pollutants commonly found in household cleaners, body care products, laundry detergents and cosmetics.
- Chronic Stress— this is the single most common reason that people experience continual viruses.
- Lack of sleep— less than 5 hours per night can dramatically decrease the immune response
Symptoms of low immunity:
- Allergies and food sensitivities
- Feeling very tired all the time
- Frequent colds or flus
- Sore throats
- Swollen glands
- Headaches
- Aching muscles
Top ten immune-support tips
- Eat plenty of fresh fruit and vegetables. Good sources include carrots, beetroot, sweet potatoes, garlic, onions, sprouts, tomatoes and broccoli plus watermelon, strawberries, blueberries, raspberries. Eat what you can raw, and lightly steam the rest.
- Ensure your diet is high in good quality protein such as organic chicken, wild fish, quinoa, organic free-range eggs and legumes. The body needs more protein when it is under attack.
- Eat essential fats in the form of oily fish such as salmon, trout and tuna (The brand Raincoast is free from heavy metals). Try raw nuts and seeds as a snack as these fats are essential for boosting immune function. Use organic coconut oil, ghee, avocado oil or cold pressed extra virgin olive oil for cooking.
- Consume whole grains in the diet such as brown rice, steel-cut oats, buckwheat, quinoa and millet.
- Eat freshly made soups loaded with veggies, garlic and onions. They are easy to digest and contain an abundance of nutrients and immune-supporting goodness.
- Try fresh vegetable juices such as carrot, apple and ginger. These provide a powerhouse of Vitamins A and C which are key for nourishing the immune system.
- Avoid sugar and refined carbohydrates such as white bread, biscuits, cakes, processed cookies as sugar depresses the immune system.
- Reduce your intake of processed foods as much as possible.
- Reduce your intake of caffeine and alcohol which deplete the immune-supporting nutrients and are a burden on immune function.
- Avoid all processed foods such as ready meals, luncheon meats and convenience foods as these are full of nutrient robbers.
Fill Your Medicine Cabinet — make sure to have the following on hand for cold and flu season:
- Pascoleucyn – One of the Best Medicine for Cold and Flu Season; Pascoleucyn® Drops is a homeopathic remedy to relieve symptoms due to colds and flu such as headache, stuffy nose, sore throat, cough and fever. It is made with Echinacea, the drops can be taken as soon as the first signs of the cold or flu appear (cough, sore throat, exhaustion, headache, shivering, fever, etc). They can alleviate cold and flu symptoms so you feel like yourself again quickly.
Adults and children over 12 years: (acute) initial dose of 40 drops then 10-20 drops every hour thereafter maximum 12 times a day; (chronic): 20 drops 3 times daily.
- Liposomal Vitamin C– take 1000mg per day throughout the season and extra as needed if you feel like you are fighting off a virus.
- Vitamin D3 and K2– take 2000-4000iu daily (individual dosing does vary so consult your health care practitioner)
- Zinc citrate– add in 50mg at the first signs of a cold or flu.
- Selenium– take 200mcg daily or eat a couple of Brazil nuts daily to boost your selenium levels.