With the onset of cold weather, many people express concerns about falling victim to colds and flu. They want to know what they can do to keep themselves as healthy as possible. The flu vaccine is a controversial subject. There are preservatives in the flu vaccine, and the unpredictability of the upcoming flu strains makes it impossible to match the vaccine with the strain of flu that will hit.Colds target those with weakened immune systems, often from lack of sleep, being overworked, poor nutrition or lack of exercise. The key is to stimulate the body’s natural defenses as soon as any symptoms arise. It is important to boost your immunity naturally this winter. There are many things one can do in this respect.Dietary factorsVitamin C may play a role in the reduction of the length and severity of flu and colds. Take at least 1,000 milligrams three to four times a day. If diarrhea occurs, decrease the amount. Vitamin C supports immune system function through increased white blood cell activity.Zinc lozenges have been a staple in our practice for many years, especially in the wintertime. Sucking on one of these (15 to 25 milligrams) every two waking hours or so for several days, beginning at the first signs of symptoms, has shown to be effective in reducing cold severity. It supports immune function and may have antiviral effects.Echinacea has shown to be helpful in prevention and treatment of the common cold. To achieve the best results, use a liquid preparation and begin treatment at the first sign of symptoms and take frequent doses (two to four milliliters) during the first 24 hours.Garlic has been used as a health food for more than 5,000 years and has been praised for its antibiotic properties, ability to combat infection and positive effect on allergies, cancer and general immunity. Dosage should be 300 to 500 milligrams or the liquid form three times a day. A recent study found that consuming a garlic supplement for 12 weeks between November and February had significantly reduced the number of colds, compared with a placebo (24 colds versus 65), and speeded recovery.It is essential to keep sugar out of your diet, especially when you are sick. It causes the body to have to work hard and has no nutritional value. Sugar decreases the number of white blood cells in your system and will depress your immune system function.Both green and black teas show positive effects on the cardiovascular system and cancer in studies. Participants in a Harvard study who drank five cups of black tea a day for two to four weeks increased their levels of interferon – an important immune defense hormone – up to four times normal levels.Water flushes your system, washing out poisons as it rehydrates. A typical, healthy adult needs 64 ounces of fluids each day. How can you tell if you’re getting enough liquid? If the color of your urine runs close to clear, you’re getting enough. If it’s deep yellow, you need more fluids.Heavy alcohol use also suppresses the immune system. Heavier drinkers are more prone to initial infections, as well as secondary complications. Alcohol also dehydrates the body; it takes more fluids from your system than it puts in.Physical stressesMost cold and flu viruses are spread by direct contact. So, wash your hands often. If there is no sink available, rub an alcohol-based hand sanitizer on your hands.Continue to exercise. Aerobic exercise speeds up the heart to pump larger quantities of blood, makes you breathe faster to help transfer oxygen from your lungs to your blood and makes you sweat. These exercises help increase the body’s natural virus-killing cells.Statistics show heavy smokers get more severe colds and more frequently. Being around smoke zaps the immune system. Smoke dries out nasal passages and paralyzes the cilia, the delicate hairs that line the mucous membranes in your nose and lungs – and with their wavy movements, sweep cold and flu viruses out of the nasal passages. Experts contend that one cigarette can paralyze cilia for as long as 30 to 40 minutes.Chronic stress, such as lengthy employment or familial problems, may substantially increase the risk of catching colds and flu. Studies have shown children with a history of recurrent colds and flu have higher rates of exposure to stressful situations and stress-prone personality traits. Teach yourself to relax to activate your immune system on demand. There’s evidence that when you put your relaxation skills into action, your interleukins – leaders in the immune system response against cold and flu viruses – increase in the bloodstream. Train yourself to picture a pleasant or calming image. Do this 30 minutes a day for several months.One thing to remember, your cold symptoms are your body’s way of using your immune system to fight the offending virus. Taking over-the-counter medications can suppress the symptoms, and that can actually prolong the cold or allow reoccurrence.We have noticed, over the years, that chiropractic adjustments (moving the bones in the spine to remove interference to the nervous system) have helped prevent or reduce the duration and frequency of our patients’ colds. Some evidence shows that chiropractic adjustments may increase immunoglobulin levels and that it decreased the levels of glucocorticoid cortisol, a major component of stress. There is a direct communication between your nervous system and your immune system. When you have a nervous system free from interference, your immune system will function better.Palmer Chiropractic, PC719-494-1395www.palmer-chiropractic.com
