Staying Healthy During Cold and Flu Season
By Carol Trasatto, herbal educator
By Carol Trasatto, herbal educator
Much attention in public health arenas is being placed on the coming flu season, the potential virulence of the particular viruses in play, and ways to limit widespread contagion. Some of the best and most common-sense advice is the simplest - to stay home from school or work for seven days should you come down with the flu. Though this may seem burdensome for some, staying home for this full week [the normal course of influenza infection] allows the rest that will promote the most speedy resolution, helps prevent relapse or opportunistic secondary infections-and also helps to limit the typical wildfire of contagion that runs through our schools and workplaces each year. In this simple way, we each can take personal responsibility to minimize exposing others to these pathogens and spreading infection. The more we support this sort of personal responsibility and collective consideration in our community, the better off we all may be.
The global public health network is still trying to understand the nuances of the current influenza viral strains that are circulating the planet at this time. Please stay alert to developing medical understandings - not from a place of fear, but from a place of grounded and mindful presence.
From a natural health viewpoint, the first place to put attention regarding any emerging microbial strain - or illness in general for that matter - is to bolster the inherent strength and resiliency of our body/mind as a matter of general practice. Our human organisms are elegantly designed to resist invasion and damage by pathogens, but many factors - including stress and nutrient deficiencies - can inhibit our natural capacity to maintain wellness. Preventatively, then, it may well serve to relax, ensure the basics, and bring in additional support through diet, herbal preparations, and supplementation. Here are some ideas for your consideration; please keep in mind that individual health status is the ultimate guide*:
- Drink enough water to keep the mucosal lining healthy and resistant to pathogens. The mucous membranes are our interface between the external and internal environments, providing our surface defenses. With insufficient daily water intake, the viscosity of mucus is altered and made less able to protect against the entry of pathogens into our bodies.
- Support appropriate immune function through dietary choices. General immunity is highly dependent on nutrient sufficiency. Concentrated sugars, excess alcohol, agricultural chemicals in food-all depress immune cell activity. Organically cultivated foods rich in the B vitamins, beta-carotene, vitamins C and E, selenium, zinc, and essential fatty acids - as well as naturally cultured foods and probiotic supplements - support proper immune function. And don't forget fabulous antimicrobial medicinal kitchen allies such as onions, garlic, horseradish, cloves, cardamom, turmeric, basil, oregano, sage, thyme.
- Supplement vitamins and antioxidants as needed. Often, the dietary supply of these previously mentioned essential nutrients is not sufficient when we're under stress or warding off pathogens and supplementation is in order. Vitamin C, for example, is essential in many immune activities - prolonging the life of immune cells, enhancing their activity, and inhibiting the invasion of viruses into healthy cells where they then are able to replicate. Antioxidants, in general - and quercitin in particular - help quench inappropriate inflammatory response.
- Insufficient levels of Vitamin D, an immune-modulating nutrient with numerous health benefits, have been associated with increased susceptibility to influenza. Though substances in the skin can provide Vitamin D when exposed sufficiently to sunlight, there are many factors which contribute to vitamin D insufficiency, particularly in northern locations during the waning light of wintertime. In addition to promoting immune competence, vitamin D moderates the production of pro-inflammatory cytokines. Excessive production of cytokines by immune cells in response to infection can potentially cause more tissue damage than the flu virus itself.
- Address the potential immune-compromising consequences of stress. Rest, allow for adequate sleep, exercise, meditate - do what you know to maintain emotional and physical balance. Treat yourself to therapeutic massage. Herbs such as Passionflower and Hops can improve sleep quality and duration; nervines such as Oatstraw and Skullcap can mellow out the day; adaptogens such as Eleuthero, Stinging Nettles, Codonopsis, Schisandra, Licorice, Holy Basil, and Ashwagandha can improve emotional and physical resiliency as well as proper immune resistance in the presence of stressors. In addition, B complex vitamins are important nutrients for nerve health and are both more readily depleted and more needed during periods of stress.
- Chyawanprash is a delicious, nutritious traditional Ayurvedic jam made from more than 40 herbs compounded into a base of honey and ghee. It can be used daily by the whole family. This ancient formula is rich in adaptogens, antioxidants, and other health-supporting nutrients.
- Elder berries have been shown to have an antiviral effect. Preparations made from black elderberries are delicious, as an added benefit with children. Elder flowers have a long history of use as a remedy in colds and influenza, often combined with yarrow and peppermint for this purpose. Early Warning Tea, a Radiance in-house tea blend, is based on this traditional formula.
- Strengthen immune system competence with medicinal mushrooms and congenial allies. The potential of these amazing foods is profound. Reishi, Maitake, Shiitake, Cordyceps, Astragalus, Schisandra, Garlic, Ginger—Such remarkable whole body strengtheners tend to optimize immune vigilance and system response. Many allies in this category, thought of traditionally as fortifying foods, impart their benefits into water-based broths or other food-based preparations-but are often taken in supplemental forms to ensure regular consumption.
- Oscillococcinum: If, for all your preventative efforts, flu-like symptoms begin to manifest, this homeopathic remedy is the one to have on hand. It is taken at the very first signs of flu discomforts for the best results. This is a modern-classic flu remedy. As with all homeopathic remedies, for maximum benefit administer a dose 15 minutes away from food or drink and avoid concurrent use of intense essential oils or other stimulating substances.
- Essential oils that have been shown to have potent antiviral and antibacterial activity include: Eucalyptus, hyssop, bay laurel, cypress, lemon, myrrh, palmarosa, peppermint, pine, ravensara, rosemary, tea tree, thyme. They may be used as personal inhalations or dispersed into a space, in the bath, or extended into oil, salve, or lotion. The inhalation methods are particularly relevant with the flu virus, as the volatile oils directly contact the mucous membranes of the upper respiratory tract. Please note that particular essential oils may be contraindicated during pregnancy, in seizure disorders, and in other health conditions. Please research before using.
- In the event of infection and acute symptoms, traditional herbal medicine has a wide assortment of powerful antiviral and antimicrobial plants, resins and lichens that can offer strong systemic support. In addition, plants with particular affinity for resolving respiratory distress have a significant role to play. Please attend our classes for detailed discussion of these allies and indications for their use.
- And, perhaps most essentially, do whatever you can to feel more joy and less fear and anxiety in your life.
Here at Radiance-because we are dedicated to providing high quality bulk herbs, herb formulations, and nutritional supplements to benefit wellness-there are far too many excellent products to mention by name.
Be sure to stop by the store where we will gladly guide you to well-prepared natural products in the categories you deem most relevant for your patterns and lifestyle.
Please note that we are offering two classes on this topic in the Fall. One focuses on professionally recommended homeopathic approaches to both prevention and symptom relief during the flu season; the second offering focuses on strategies to strengthen health and resistance in the here and now, as well as exploring herbal and nutritional allies that may be of great benefit to hasten the course of infection should it occur. Check the class listings for details.
*Complications from influenza, including bronchial distress, can be life-threatening. Do not hesitate to seek the immediate help of your primary healthcare provider in such cases ― timely prescribed pharmaceutical drugs can save lives.
© Carol Trasatto, 2005/revised 2009
Please note that the information offered here is intended for educational purposes only. This is not an attempt to diagnose or prescribe for any health condition. Each person has very specific individual needs regarding health and well-being. We support self-empowerment and personal research. As part of that process we strongly encourage active collaboration with a trusted healthcare practitioner when seeking to demystify and address physical symptoms. Radiance Herbs & Massage takes no responsibility for the use of the information contained in this article.
