Natural Treatment & Prevention for Colds and the Flu
Fall is officially here, and with the cooler days and crisp air comes the dreaded cold and flu season. During this time, it is especially important to take care of our bodies to make sure our immune system is strong enough to fight these pathogens. But how to correctly take care of ourselves during this time, and which supplements to take or to avoid, is not always easy to figure out. The web is full with articles providing lists of natural home remedies, and advertisements tout the effectiveness of herbal supplements. And while some of these tips work quite well, others may cause more harm than good, or they simply may not work at all. Let’s look at some of these recommendations and remedies in detail.
Nobody can argue that eating a healthy diet rich in fresh fruits and vegetables is essential in disease prevention. Make sure at least 60% of the foods you eat consist of fruits and vegetables. It is best to aim for a large variety of produce, and make sure you “eat a rainbow” every day. Each color food comes with different nutrients, so by making sure you eat all colors, you will optimize your nutrient intake. Some articles recommend a large intake of raw fruits and vegetables, but I have to disagree. I generally recommend to eat about 70% of your daily vegetable intake in lightly cooked form. Raw fruits and vegetables are energetically cold and can be hard on your digestion. Lightly steamed or stir-fried vegetables, on the other hand, make it much easier for the body to extract the nutrients. So instead of overloading on salads, focus on soups, stews and stir-fries. Make sure to avoid sugars, refined grains and fried foods. Sugar weakens your immune system and causes chronic inflammation throughout your body. While healthy fats and fatty foods like coconut oil, extra virgin olive oil, butter and avocados are good for you in moderation, fried foods are very hard on your body and should be avoided.
Getting adequate sleep and rest are a close second to a healthy diet when it comes to preventing disease. When we sleep, our body does its maintenance and repair work. If we don’t get enough sleep for prolonged periods of time, the cumulative effect will inevitably lead to lowered immune function. So make sure to aim for 7 to 8 hours of sleep a night, especially during the fall and winter months.
Another easy and inexpensive way to jump-start your immune system is with hot and cold showers. Toward the end of your shower, turn the water down to cold for about 2 minutes, then go back to warm. Repeat this three times. The change between hot and cold stimulates blood circulation, which in turn brings more nutrients to all parts of the body. Moreover, a study conducted in England concluded that taking daily cold showers increases the number of white blood cells.
When it comes to supplements, I always advise to proceed with caution. In nature and in our bodies, everything is connected. Minerals work together in groups, so by supplementing only one, you could inadvertently create an imbalance in the other substances it works with. When it comes to herbs, it is imperative to remember that herbal substances are powerful medicines. In fact, many of the pharmaceutical drugs we use today like aspirin or dioxin for heart issues are derived from plants. In the USA, medicinal herbs are regulated as a food substance. The advantage of this is that herbs are readily available for consumers to use without many restrictions. The disadvantage is that herbs can be used the wrong way, and that can lead to serious health problems. An example for this was herbal ephedra; in Chinese medicine, it is one of the most effective herbs for respiratory illnesses, but also an herb that needs to be used in very specific ways. It can only be used for short periods of time, and at very low doses. Moreover, a trained herbalist combines this herb, which is harsh in nature, with other herbs to mediate the negative effects this herb could have. Unfortunately, some companies decided to use Ephedra in their herbal weight loss products, completely ignoring the fact that it is contraindicated in people with heart issues and hypertension, and ignoring the fact that it can only be used short-term, and that the dosage needs to be monitored. As a result, people died using these products, not because the herb is inherently dangerous, but because it was used inappropriately. Before you start any new herbal regimen, make sure to check with a trained herbalist or acupuncturist first to make sure the herb is correct for your constitution and the issue you are taking it for, and that you are taking it at the correct dosage.
Zinc is one of the most commonly recommended supplements when the cold strikes. An analysis of several studies on zinc and cold prevention showed that zinc can reduce the length of a cold, and that taking zinc regularly might reduce the number of colds you get each year. While I am all for using zinc at the onset of cold symptoms, I am cautious about using zinc as a regular supplement unless there is presence of a zinc deficiency. Zinc works best as an oral supplement. Nasal sprays containing zinc have been linked to loss of sense of smell, so if you choose to use zinc as a cold treatment, make sure to stick with lozenges. Instead of opting for zinc as a cold and flu preventative measure, make sure to include foods that are naturally high in zinc: oysters, crabs and lobster, beef and lamb, pork and chicken, spinach, pumpkin and squash seeds, wheat germ, cashews, and cocoa.
Another common recommendation is supplementing vitamin D. Considering that many Americans are deficient in this vitamin, and that vitamin D plays a crucial role in immunity, I recommend supplementing Vitamin D year-round. In general, taking a 5,000 IU supplement two to four times a week is enough to keep levels healthy. During cold and flu season, make sure to take your dose daily. For people who are taking a lot of supplements in pill form and are wary of adding yet another pill, vitamin D is also available as a sublingual spray.
Two herbs that are often recommended when it comes to cold treatment and prevention are echinacea and astragalus. Research studies indicate that echinacea can help shorten the duration of a cold or flu, but the verdict is still out on whether it actually helps to prevent the flu or cold. Kaiser Permanente actually recommends echinacea as a treatment for the common cold over some of the over-the-counter cold medications. Echinacea is an herb that should never be taken long-term. Ideally, you start echinacea when the first cold symptoms hit, preferably in liquid tincture form, and you take it several times throughout the day. If you choose to take it for prevention, only take it for a week or two if you are surrounded by people who have the cold or the flu. Also, since echinacea acts on the immune system, people who suffer from autoimmune conditions like MS, Rheumatoid Arthritis and Lupus should refrain from taking this herb without consulting with their doctor first, since it can lead to a flare-up in disease symptoms.
There are numerous studies indicating that astragalus strengthens the immune system and can help to prevent flus and colds. Unlike echinacea, astragalus can be taken long-term, so while echinacea shines at treating the flu and colds at onset, astragalus is a great herb to take for preventing these diseases. However, if you are suffering from autoimmune conditions, you want to avoid astragalus, since it makes the immune system more active, which can lead to worsening of symptoms.
A preventative supplement I found to be quite effective is a product called Dr. Dunner’s Sambu Guard. It is a combination of echinacea, vitamin C and elderberry juice. Since it contains echinacea, I don’t recommend taking it during the entire flu season, but it works great during those times when you are surrounded by coworkers or family members that are sick. If you want to take it as a preventative during the entire season, take it for two weeks, then take a two-week break, then take it for another two weeks. And again, anything containing immune-boosting substances like echinacea, astragalus and elderberry is contraindicated for auto-immune disorders.
So what if you tried your best, you ate all your fruits and vegetables and had got enough sleep, and the flu or cold still won, and now you are sick? My first recommendation is to come in for acupuncture and a customized herbal formula. Acupuncture regulates the immune system and can help the body push out pathogens. A customized herbal formula will contain a combination of antiviral and antibacterial herbs along with nourishing herbs and immune-supporting herbs. As for home remedies, a tea made of yarrow, chamomile and peppermint works great in controlling a high fever. It will not make the fever disappear like ibuprofen (Advil) or acetaminophen (Tylenol), it will only lower it. Since fever is a natural defense mechanism to help the body get rid of viruses and bacteria, so you don’t want to completely eliminate the fever, you just want to keep it in the safe range. A tea made of chrysanthemum and peppermint can not only help soothe symptoms of a cold, but it may actually help with preventing it. For a sore throat, a tea made of sage and peppermint works great, or simply gargle with pure sage tea. Be warned though, sage tea is quite bitter!
Also, if you come down with the flu or a cold, it is very important to stay hydrated and eat light. Stay away from anything sugary or greasy or raw. Instead, opt for soups. The good old chicken soup is always a great option, so is miso soup with scallions/green onions and shiitake mushrooms. Mushrooms are a natural immune booster, and green onions are slightly acrid so they can help with driving the pathogen out. And for all the adults out there, a shot of alcohol (brandy, rum, vodka, etc.) with the juice of one lemon or lime and honey in hot water before bedtime helps the body build up a good sweat, which in turn helps the body sweat out the cold - turns out, not all cold medication needs to be green and bitter!
Nobody can argue that eating a healthy diet rich in fresh fruits and vegetables is essential in disease prevention. Make sure at least 60% of the foods you eat consist of fruits and vegetables. It is best to aim for a large variety of produce, and make sure you “eat a rainbow” every day. Each color food comes with different nutrients, so by making sure you eat all colors, you will optimize your nutrient intake. Some articles recommend a large intake of raw fruits and vegetables, but I have to disagree. I generally recommend to eat about 70% of your daily vegetable intake in lightly cooked form. Raw fruits and vegetables are energetically cold and can be hard on your digestion. Lightly steamed or stir-fried vegetables, on the other hand, make it much easier for the body to extract the nutrients. So instead of overloading on salads, focus on soups, stews and stir-fries. Make sure to avoid sugars, refined grains and fried foods. Sugar weakens your immune system and causes chronic inflammation throughout your body. While healthy fats and fatty foods like coconut oil, extra virgin olive oil, butter and avocados are good for you in moderation, fried foods are very hard on your body and should be avoided.
Getting adequate sleep and rest are a close second to a healthy diet when it comes to preventing disease. When we sleep, our body does its maintenance and repair work. If we don’t get enough sleep for prolonged periods of time, the cumulative effect will inevitably lead to lowered immune function. So make sure to aim for 7 to 8 hours of sleep a night, especially during the fall and winter months.
Another easy and inexpensive way to jump-start your immune system is with hot and cold showers. Toward the end of your shower, turn the water down to cold for about 2 minutes, then go back to warm. Repeat this three times. The change between hot and cold stimulates blood circulation, which in turn brings more nutrients to all parts of the body. Moreover, a study conducted in England concluded that taking daily cold showers increases the number of white blood cells.
When it comes to supplements, I always advise to proceed with caution. In nature and in our bodies, everything is connected. Minerals work together in groups, so by supplementing only one, you could inadvertently create an imbalance in the other substances it works with. When it comes to herbs, it is imperative to remember that herbal substances are powerful medicines. In fact, many of the pharmaceutical drugs we use today like aspirin or dioxin for heart issues are derived from plants. In the USA, medicinal herbs are regulated as a food substance. The advantage of this is that herbs are readily available for consumers to use without many restrictions. The disadvantage is that herbs can be used the wrong way, and that can lead to serious health problems. An example for this was herbal ephedra; in Chinese medicine, it is one of the most effective herbs for respiratory illnesses, but also an herb that needs to be used in very specific ways. It can only be used for short periods of time, and at very low doses. Moreover, a trained herbalist combines this herb, which is harsh in nature, with other herbs to mediate the negative effects this herb could have. Unfortunately, some companies decided to use Ephedra in their herbal weight loss products, completely ignoring the fact that it is contraindicated in people with heart issues and hypertension, and ignoring the fact that it can only be used short-term, and that the dosage needs to be monitored. As a result, people died using these products, not because the herb is inherently dangerous, but because it was used inappropriately. Before you start any new herbal regimen, make sure to check with a trained herbalist or acupuncturist first to make sure the herb is correct for your constitution and the issue you are taking it for, and that you are taking it at the correct dosage.
Zinc is one of the most commonly recommended supplements when the cold strikes. An analysis of several studies on zinc and cold prevention showed that zinc can reduce the length of a cold, and that taking zinc regularly might reduce the number of colds you get each year. While I am all for using zinc at the onset of cold symptoms, I am cautious about using zinc as a regular supplement unless there is presence of a zinc deficiency. Zinc works best as an oral supplement. Nasal sprays containing zinc have been linked to loss of sense of smell, so if you choose to use zinc as a cold treatment, make sure to stick with lozenges. Instead of opting for zinc as a cold and flu preventative measure, make sure to include foods that are naturally high in zinc: oysters, crabs and lobster, beef and lamb, pork and chicken, spinach, pumpkin and squash seeds, wheat germ, cashews, and cocoa.
Another common recommendation is supplementing vitamin D. Considering that many Americans are deficient in this vitamin, and that vitamin D plays a crucial role in immunity, I recommend supplementing Vitamin D year-round. In general, taking a 5,000 IU supplement two to four times a week is enough to keep levels healthy. During cold and flu season, make sure to take your dose daily. For people who are taking a lot of supplements in pill form and are wary of adding yet another pill, vitamin D is also available as a sublingual spray.
Two herbs that are often recommended when it comes to cold treatment and prevention are echinacea and astragalus. Research studies indicate that echinacea can help shorten the duration of a cold or flu, but the verdict is still out on whether it actually helps to prevent the flu or cold. Kaiser Permanente actually recommends echinacea as a treatment for the common cold over some of the over-the-counter cold medications. Echinacea is an herb that should never be taken long-term. Ideally, you start echinacea when the first cold symptoms hit, preferably in liquid tincture form, and you take it several times throughout the day. If you choose to take it for prevention, only take it for a week or two if you are surrounded by people who have the cold or the flu. Also, since echinacea acts on the immune system, people who suffer from autoimmune conditions like MS, Rheumatoid Arthritis and Lupus should refrain from taking this herb without consulting with their doctor first, since it can lead to a flare-up in disease symptoms.
There are numerous studies indicating that astragalus strengthens the immune system and can help to prevent flus and colds. Unlike echinacea, astragalus can be taken long-term, so while echinacea shines at treating the flu and colds at onset, astragalus is a great herb to take for preventing these diseases. However, if you are suffering from autoimmune conditions, you want to avoid astragalus, since it makes the immune system more active, which can lead to worsening of symptoms.
A preventative supplement I found to be quite effective is a product called Dr. Dunner’s Sambu Guard. It is a combination of echinacea, vitamin C and elderberry juice. Since it contains echinacea, I don’t recommend taking it during the entire flu season, but it works great during those times when you are surrounded by coworkers or family members that are sick. If you want to take it as a preventative during the entire season, take it for two weeks, then take a two-week break, then take it for another two weeks. And again, anything containing immune-boosting substances like echinacea, astragalus and elderberry is contraindicated for auto-immune disorders.
So what if you tried your best, you ate all your fruits and vegetables and had got enough sleep, and the flu or cold still won, and now you are sick? My first recommendation is to come in for acupuncture and a customized herbal formula. Acupuncture regulates the immune system and can help the body push out pathogens. A customized herbal formula will contain a combination of antiviral and antibacterial herbs along with nourishing herbs and immune-supporting herbs. As for home remedies, a tea made of yarrow, chamomile and peppermint works great in controlling a high fever. It will not make the fever disappear like ibuprofen (Advil) or acetaminophen (Tylenol), it will only lower it. Since fever is a natural defense mechanism to help the body get rid of viruses and bacteria, so you don’t want to completely eliminate the fever, you just want to keep it in the safe range. A tea made of chrysanthemum and peppermint can not only help soothe symptoms of a cold, but it may actually help with preventing it. For a sore throat, a tea made of sage and peppermint works great, or simply gargle with pure sage tea. Be warned though, sage tea is quite bitter!
Also, if you come down with the flu or a cold, it is very important to stay hydrated and eat light. Stay away from anything sugary or greasy or raw. Instead, opt for soups. The good old chicken soup is always a great option, so is miso soup with scallions/green onions and shiitake mushrooms. Mushrooms are a natural immune booster, and green onions are slightly acrid so they can help with driving the pathogen out. And for all the adults out there, a shot of alcohol (brandy, rum, vodka, etc.) with the juice of one lemon or lime and honey in hot water before bedtime helps the body build up a good sweat, which in turn helps the body sweat out the cold - turns out, not all cold medication needs to be green and bitter!
