{"id":371,"date":"2014-02-04T13:31:06","date_gmt":"2014-02-04T21:31:06","guid":{"rendered":"http:\/\/www.vitalhealth.com\/blog\/?p=371"},"modified":"2019-04-26T15:36:23","modified_gmt":"2019-04-26T22:36:23","slug":"avoiding-the-cold-and-flu","status":"publish","type":"post","link":"https:\/\/www.vitalhealth.com\/endo-blog\/avoiding-the-cold-and-flu\/","title":{"rendered":"Avoiding the Cold and Flu"},"content":{"rendered":"<p>[vc_row][vc_column][vc_column_text css_animation=&#8221;fadeIn&#8221;]Cold and flu season is upon us.\u00a0 In addition to being inside more, we also tend to be under more stress with the New Year upon us.\u00a0 This is the perfect recipe for catching a cold or flu!\u00a0 A mounting amount of evidence has shown that stress lowers our immune system.\u00a0 To help you to stay well this cold and flu season, I have put together a little survival recipe for avoiding the cold and flu.\u00a0 I have also included some natural remedies for helping to shorten the duration and lessen the severity of a cold or flu if you become sick.\u00a0 In addition, we have provided a few supplement suggestions to help you prevent or fight a cold or flu.\u00a0 Feel free to contact us with any questions.\u00a0 Be well!<\/p>\n<p><strong>Prevention:<\/strong><\/p>\n<ul>\n<li><em>Vitamin D<\/em>: Low vitamin D levels have been linked to increasing your susceptibility to colds and other infections. 2,000-5000 IU per day in winter is safe and reasonable.<\/li>\n<li>1-3, 1-6 Beta Glucans: Research has shown that these compounds strengthen the immune system and protect you against viruses and bacteria. These compounds are found in certain types of mushrooms.\u00a0 They help your white blood cells bind to and kill viruses and bacteria.<\/li>\n<li><em>Probiotics:<\/em> Whatever your age, research suggests that the preventive use of probiotics can reduce the duration and severity of common colds. Health bacteria is also critical to a healthy immune response and reducing inflammation.<\/li>\n<li><em>Stress reduction:\u00a0 Practice a stress-reduction technique<\/em>. Stress weakens our defenses and makes us more susceptible to becoming ill.<\/li>\n<li><em>Exercise:\u00a0 Get regular exercise<\/em>. Exercise helps keep the immune system strong; however, don\u2019t overdo your exercise, as this can weaken your immune system.<\/li>\n<li><em>Sleep:\u00a0 Get plenty of rest<\/em>. Adequate sleep is necessary for the body to repair, heal, and fight infection (8+ hours nightly).\u00a0 Interesting side note \u2013 a new study from Stanford shows that women need more sleep than men, because we use our brains more with multi-tasking throughout the day. We need additional hours to \u201crecharge\u201d our brains.<\/li>\n<li><em>Diet:\u00a0 Nourish your body with whole foods and lots of colors (from fruits and vegetables)<\/em>. Stay away from sugar, which can weaken immune cells fighting ability.<\/li>\n<li><em>Hydration:\u00a0 Use water as preventive medicine<\/em>. A quick cold rinse after every hot shower is a good way to stimulate immune cell activity. In addition, gargling with plain water a few times per day has been shown to prevent colds.<\/li>\n<li>Adequate protein:\u00a0 Eat protein at every meal.\u00a0 Protein provides the building blocks for your entire body.\u00a0 This includes strengthening and repairing your immune system.<\/li>\n<li>Attitude:\u00a0 Laugh a lot!\u00a0 Laughter can strengthen lower stress and strengthen your immune system.<\/li>\n<li>Reduce your exposure to infection:\u00a0 Wash your hands!!!<\/li>\n<\/ul>\n<p><strong>When you are sick:<\/strong><\/p>\n<ul>\n<li>Drink plenty of fluids in order to maintain water balance and to thin secretions.<\/li>\n<li>Eat raw garlic, which kills bacteria and viruses. Crush a clove or two and add to foods like soups and grains just before serving.<\/li>\n<li>Gargling with plain water 3 x\u2019s daily removes mucus and keeps bacteria and viruses from sticking around.<\/li>\n<li>A warm, humid environment created by a humidifier may provide some comfort while fighting off a cold.<\/li>\n<li>Saline nasal rinses (3-6 x\u2019s daily) (a standard 0.9% saline (sodium chloride) solution with trace elements and minerals in concentrations similar to those in seawater). Neti pots (small pots for nasal rinsing) and mineral salts to use with them are now widely available.\u00a0 We have a few of these at the office or you can purchase one at a health food store or pharmacy.<\/li>\n<li>Try a small amount (a few Tbsp daily) of some raw honey.\u00a0 It kills bacteria and can soothe irritated mucous membranes. It should not be given to children younger than 12 months old.<\/li>\n<li>Eat healthfully.\u00a0 Opt for fresh fruits and vegetables and whole grains, and lean proteins, as excessive sugar, dietary fat, and alcohol have been reported to impair immune function.\u00a0 Pass on the OJ \u2013 it is very high in sugar.\u00a0 Look for a lower sugar source of vitamin C such as eating an orange and drinking a glass of water.<\/li>\n<li>8+ hours of sleep nightly.<\/li>\n<\/ul>\n<p><strong>Helpful Supplements: <\/strong><\/p>\n<ul>\n<li><strong>High Quality Multivitamin<\/strong>:\u00a0 This is the foundation for a healthy immune system.\u00a0 It provides all the vitamins and minerals you need for building blocks.\n<ul>\n<li><strong>Example: Metagenics formula<\/strong> &#8211; <strong>Phytogenics without Iron<\/strong><\/li>\n<li><strong>Dosage:\u00a0 Take 1-2 daily with meals<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>1-3, 1-6 Beta Glucans:<\/strong>\n<ul>\n<li><strong>Dosage:\u00a0 250 mg daily<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>Andrographis<\/strong>:\u00a0 Andrographis contains bitter constituents that have been shown to stimulate the immune system, decrease inflammation, and fight infection.\n<ul>\n<li><strong>Dosage:\u00a0 400-2000 mg 3 x\u2019s daily<\/strong><\/li>\n<li><strong>Precautions:<\/strong>\n<ul>\n<li><strong>Careful with gallbladder disease, autoimmune disease, kidney disease<\/strong><\/li>\n<li><strong>Safety not known with pregnancy<\/strong><\/li>\n<li><strong>Cytochrome P450 1A2, 2C9, 3A4 <\/strong><strong><br \/>\n<\/strong>Andrographis extract may alter how these drugs are metabolized.<\/li>\n<li><strong>Anticoagulants and antiplatelet drugs<\/strong><br \/>\nAnimal lab studies have demonstrated inhibition of platelet aggregation.\u00a0 Use caution and talk to your doctor if you are taking anticoagulant or antiplatelet medications.<\/li>\n<li><strong>Chemotherapy drugs<\/strong><strong><br \/>\n<\/strong>Andrographolide may have antioxidant effects. This may interfere with the actions of some chemotherapy drugs.<\/li>\n<li><strong>Blood pressure lowering drugs<\/strong><br \/>\nAndrographis may lower your blood pressure.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Vitamin C: <\/strong>Studies have shown that taking vitamin C may make your cold shorter and less severe.\n<ul>\n<li><strong>Dosage:\u00a0 1-4 g daily <\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>Zinc Lozenges: <\/strong> Zinc lozenges used at the first sign of a cold have been shown to help stop the virus and shorten the illness.\n<ul>\n<li><strong>Dosage: 1 tablet (20-30 mg) every 2 hours for 1<sup>st<\/sup> 1-2 days of FIRST SIGN OF cold or flu.<\/strong><\/li>\n<li><strong>Do not take long-term.\u00a0 May cause a copper deficiency.<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>Probiotic:<\/strong>\n<ul>\n<li><strong>Dosage 10-200 billlion CFU daily<\/strong><\/li>\n<li><strong>Efficacy of formula varies depending on bacterial strains and delivery system used<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>Vitamin D: <\/strong>\n<ul>\n<li><strong>2000-5000 IU daily<\/strong><\/li>\n<li><strong>Best to have levels checked with a goal of 60-80 ng\/mL<\/strong><\/li>\n<\/ul>\n<\/li>\n<li><strong>Olive Leaf: <\/strong>antiviral, antibacterial, antiparasitic\n<ul>\n<li><strong>1000 mg 4 x\u2019s daily<\/strong><\/li>\n<li><strong>Precautions:<\/strong>\n<ul>\n<li><strong>Caution with Coumadin<\/strong><\/li>\n<li><strong>Not to be used with pregnancy \u2013 safety not known<\/strong><\/li>\n<li><strong>May have a die off reaction \u2013 start with lower dose<\/strong><\/li>\n<li><strong>Separate dose 1 hr before or 2 hours after probiotics<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text css_animation=&#8221;fadeIn&#8221;]Cold and flu season is upon us.\u00a0 In addition to being inside more, we&#8230;<\/p>\n","protected":false},"author":7,"featured_media":16101,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[89,95],"tags":[131,158,166],"class_list":["post-371","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dr-andrew-cook","category-integrative-medicine-2","tag-cold","tag-flu","tag-integrative-medicine"],"_links":{"self":[{"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/posts\/371","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/comments?post=371"}],"version-history":[{"count":0,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/posts\/371\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/media\/16101"}],"wp:attachment":[{"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/media?parent=371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/categories?post=371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vitalhealth.com\/wp-json\/wp\/v2\/tags?post=371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}