COLDS, FLUS and YOU

With September being back to school month, its back to cold and flu season as well. Rather than being helpless victims of the many viruses that cause flu and colds there is much that we can do to boost our immune system and successfully ward off and deal with the effects of those pesky viruses.

The best prevention is to avoid contact with these viruses. We are more likely to pick up a virus through hand-to-hand contact than through air-borne droplets. Viruses can live for up to 4 hours on the hands, so frequent hand washing is a good defense from the common cold.

Our grandmothers were right. Studies show that people who eat well, get enough rest and exercise are less likely to get sick when exposed to viruses. For instance, eating simple sugars (sweets, cakes, etc.) decreases the functioning of our white blood cells, the cells that fight off infection, for up to 5 hours. On the other hand, moderate physical activity has been shown to increase white blood cells and their functioning.

Stress also lessens our ability to resist getting sick. People who are under stress are about 4 times more likely to catch a cold than those under little stress. Stress can be managed by consciously making choices to slow down the pace of our lives as well as learning stress management techniques, of which there are many. Breathing exercises, meditation, spending quality time with family and friends, taking time out in natural surroundings, yoga and tai chi are some effective ways of counteracting stress.

Contrary to popular belief, taking vitamin C doesn’t actually prevent colds. However, vitamin C taken in large quantities does appear to lessen the length and severity of the common cold. So if you do get a cold, taking 1000mg of vitamin C each hour for the first 6 hours and then 3 times a day for the duration of illness is a reasonable approach. Be forewarned, this amount of vitamin C can cause stomach upset including nausea and diarrhea.

Echinacea is an herb that many people have been using to boost their immune system. As with vitamin C, although it is effective for lessening the length and severity of colds, it is not effective in preventing them. A reasonable dosage is 2 to 3 ml of Echinacea purpura juice or 1 to 2 ml of an extract taken 3 or 4 times daily in juice or water. If you prefer capsules take150 to 300mg of dried powdered extract in capsule form 3 to 4 times daily. For children younger than 10 years, half of the adult dose is recommended.

Astragalus is an herb that may work to prevent the common cold. If you experience frequent colds, 4-7 grams of Astralagus daily can be tried during the cold and flu season. For treatment of the common cold 10 to 30 grams daily in either capsule or tincture form can be helpful.

Flu shots are effective at cutting down the frequency of both the common cold and flu. Flu shots are widely available in Ontario. They are effective for about 4 months from time of injection and are best taken towards the end of October and early November during the height of the flu season.

The bottom line is the best way to boost your immune system is through a healthy lifestyle. And here’s something to think about, a cold and flu may be an opportunity to slow down and a reminder to take better care of ourselves in the future.