Category: Immunity Guides

We all want to make sure we’re doing everything we can to avoid being taken down by cold and flu this season. Here we shared three great tips and tricks to prevent cold and flu, as well as some suggestions to make the symptoms go away faster. From checking your vitamin D levels to doing inhalations with essential oils, read on to find out 12 tips to stay healthy this cold and flu season.

ADD A HUMIDIFIER TO YOUR HOME AND BEDROOM-

Research suggests that there might be a reason why cold and flu season coincides with winter. Studies show that the influenza virus is more likely to survive in low humidity conditions, thus increasing its chances of getting more people sick. In warm weather the air has the capacity to hold more water, which is why it feels humid. “It seems that the influenza virus’ ability to survive and be transmitted person-to-person is greatly affected by how dry or wet the air is,” said Shaman. An easy fix is to run humidifiers in your home and bedroom as a preemptive measure.

GO FOR A DAILY WALK-

Research shows that light to moderate exercise on a regular basis can reduce your risk of getting a cold by a third. In a study published in Medicine & Science in Sports & Exercise, researchers from the University of South Carolina and the University of Massachusetts examined rates of infections in the upper respiratory tract among 641 healthy inactive and moderately active adults ages 20-70 for one year. They found that moderately active individuals reported fewer infections. The benefit seemed highest in fall and winter. Those who participated in moderate physical activity during that time reduced their cold risk by 33 percent. Another study by the Fred Hutchinson Cancer Research Center in Seattle, showed that sedentary postmenopausal women who started walking five days a week for a year had 50 percent less risk of catching colds compared to those who did not exercise on a regular basis. So, to avoid cold and flu, get moving!

EAT MORE PLANT BASED FOODS-

According to Dr. Merrell, favoring a plant-based over an animal-based diet will help you stay healthier. Why? Unlike animal-based foods, plant-based foods are rich in phytonutrients, which play a key role in keeping us healthy and fighting diseases. According to a study published in The American Journal of Clinical Nutrition, phytonutrients have been proven to lower the risk of cancer and cardiovascular disease. Furthermore, fruits, like papaya and pineapple, contain proteolytic enzymes, which help to break down and dissolve the debris produced from infections being killed in your system. Dr. Merrell not only recommended a diet rich in fruits and vegetables, but additionally consuming them raw and juicing.

Colds (aka the common cold) are illnesses caused by viruses that affect the upper respiratory tract (throat, nose, sinuses and ears). It could also be called a URI, or upper respiratory infection. The flu (influenza) is a more severe version that can sometimes affect the lower respiratory tract (lungs) as well. Both tend to occur more in the fall, winter and early spring in the north. Stress, poor nutrition and lack of sleep increase the risk for catching these infections. Hand-washing is the best way to reduce the spread of these infections.

Colds-

There are more than 200 different cold viruses. Rhinovirus is the most common. Symptoms of a cold are runny nose, sore throat, sneezing, congestion, cough and chills. In infants, the only symptom might be a fever. In children, up to 20 percent of colds will also affect the ears and can give symptoms of ear infections.

Although adults usually only get two to three colds a year (sometimes more if there are underlying illnesses like nasal allergies), children typically get eight to 12 colds per year. The colds can be as brief as a few days or as long as a few weeks.

Colds are a large burden on society in terms of missed days at work and school. In the U.S., between 75 million and 100 million people see their doctors with such symptoms, and about 150 million days of work are missed.

There is no cure for the common cold. Unlike the flu, there are no vaccines against colds. The treatments are directed at symptoms, which will be gone once the body is done fighting off the infection.

Flu-

The flu is a more severe illness caused by the Influenza A or B viruses. The symptoms involve the upper respiratory tract, but can also affect the lower respiratory tract. Typical flu symptoms are abrupt onset of fever, aches, headache, sore throat and a dry cough. Children may also have additional symptoms of ear infections, nausea and vomiting.

Symptoms last five to eight days, but can last longer and remain contagious longer in children and in those who are immunocompromised.

According to the World Health Organization, about 5 to 10 percent of adults and 20 to 30 percent of children get the flu worldwide. The flu is responsible for many hospitalizations and deaths every year, especially in chronically ill patients, young children and elderly patients.

The flu can be “treated” with antiviral medication, but they only shorten the duration of the flu by a day on average.

An upper respiratory condition, the common cold is characterized by sniffling, sneezing and a sore throat. There is no cure for the common cold, but thankfully they usually only last for a week to 10 days. There is no foolproof way of preventing a cold but it helps if you have a strong immune system. A herb known as American ginseng may help to prevent colds and may reduce their severity, although evidence is limited. Get medical advice before using herbs.

American ginseng, also known as Panax quinquefolius, is sometimes used as an alternative medicine for a variety of conditions including diabetes, cancer, atherosclerosis, HIV and painful joints. It may also boost the immune system and is sometimes used to ward off colds and flu. It contains a host of active ingredients, but the Memorial Sloan-Kettering Cancer Center notes that compounds known as ginsenosides likely confer this herb’s medicinal effects. MedlinePlus adds that its polysaccharides might be responsible for boosting the immune system.

Benefits of Ginseng For Cold And Flu-

American ginseng can be taken as tea, a liquid tincture or in capsules. The University of Maryland Medical Center suggests taking 400 mg daily to help prevent a cold or reduce symptom severity. This is intended as a guideline; the dose may vary according to age and your general health. Check with your health care provider that this is a suitable dose.

Ginseng for Cold And Flu Uses-

Studies evaluating the role of American ginseng in the treatment of the common cold are limited. However, the results of a clinical study published in the October 2005 issue of the “Canadian Medical Journal Association” show that American ginseng reduced the mean number of colds per person and the severity of symptoms. Research published in the March 2006 issue of the “Journal of Alternative and Complementary Medicine” also found that American ginseng reduced the frequency and duration of acute respiratory infections.

Short-term use of ginseng may be safe for adults and children, according to MedlinePlus, but it might cause side effects including diarrhea, insomnia and headache. Some women that take this herb may experience breast tenderness and vaginal bleeding. Its use is contraindicated in several conditions, including schizophrenia and hormone-sensitive cancers. Don’t use it if you are pregnant or breastfeeding. It may interact with other drugs you may be taking, including anticoagulants and diabetes medicines.

Cold and flu season is upon us, and our main priority during this one will be avoiding the germs. During these busy fall months, it’s easy to get wrapped up in your demanding life and let yourself get run down. Whether you’re pulling all-nighters as a student or spending extra hours at work, it’s important to put your health first. When you run yourself down, your immune system becomes weak and you become more likely to catch a cold. To avoid becoming sick during this busy season, check out some of my favorite tips below:

Wash your hands-

This is the simplest way to prevent germs from spreading. The suggested time to ensure a proper germ-killing hand wash is 20 seconds. Always wash your hands before and after you use the restroom — and especially before you eat. If you are in an environment where getting up to wash your hands every so often could be problematic, keep a bottle of hand sanitizer handy. By having a disinfectant at your disposal, it will be easier and more convenient to keep on top of constant hand washing.

Take a zinc supplement-

Zinc is often used for boosting the immune system, preventing lower respiratory infections and treating the common cold and recurring ear infections. During flu season, if you feel symptoms coming on, you can take a zinc supplement to avoid falling ill. You can find zinc supplements at your nearest pharmacy or grocery store. By taking zinc supplements, you’ll be able to reduce the duration of your cold.

Hydrate and eat healthy-

Drinking water and following a healthy diet can also help boost and maintain your immune system. Maintaining a healthy immune system lessens common cold symptoms and decreases the risk of getting a cold or the flu. Drinking lots of water throughout the day is not only important for preventing colds, but it’s also important for maintaining a healthy lifestyle. Switching from sugary drinks to water is a simple step that will make a huge difference in how you feel. Staying hydrated is something that should be practiced every single day, but especially during the colder months. It will reduce the likeliness of becoming sick.

If your mother treated your childhood cough, cold or flu with a bit of honey drizzled into a cup of tea, she followed a rich tradition of honey-based folk remedies. Modern science is just beginning to delve into honey’s protective properties, but emerging evidence indicates honey is an effective choice for treating flu-based coughs.

Honey For Cold And Flu Information-

People have been eating honey for as long as 3 million years. Cave paintings in Spain dated to around 7,000 B.C. show a figure gathering honey; the first beekeepers on record show up in ancient Egyptian records around 2,400 B.C. Until the age of exploration in the 16th and 17th centuries, sugar was a European rarity—honey was the main form of sweetener and a potent ingredient in many folk remedies.

Honey For Cold And Flu Benefits-

Honey contains dietary antioxidants, carbohydrates, sugars, acids, proteins and minerals, according to the National Honey Board, or NHB. Honey may also fight bacterial infections thanks to its antimicrobial properties. The NHB reports that honey contains “no vegetative forms of disease-causing bacterial spores,” a likely outcome of honey’s natural ability to keep bacteria from growing. Although all honey can fight bacteria, you’ll get more antioxidants from buckwheat honey than the more common clover honey. Although most colds and flus are caused by viruses, honey may help banish those pesky few respiratory infections caused by harmful bacteria.

Honey Vs Cough Syrup-

A recent study by the Penn State College of Medicine pitted buckwheat honey against dextromethorphan, or DM, an ingredient in children’s cold and cough medications intended to soothe coughs. The double-blind study found that honey outperformed DM in terms of soothing a child’s cough overnight, leading to better sleep for both children and parents. Just as surprising, the study also found that children who received no treatment and children treated with DM showed little difference in the severity of their symptoms.

Honey And Your Immune System-

A recent study published in “Evidence-based Complementary and Alternative Medicine” tested the effect of Nigerian jungle honey on the immune function and anti-tumor activity in mice. The Japanese and Californian researchers found that jungle honey boosted the immune function of injected mice, as well as decreased the size and weight of their tumors. Although it remains to be seen whether other types of honey offer similar benefits, the results are encouraging for believers in honey’s natural protective qualities.

Lemons are high in vitamin C, a natural antioxidant that enhances the immune system and has antiviral and antibacterial properties. Lemons are also high in potassium, an important mineral that helps the kidneys function to their fullest potential and is involved in regulation of blood pressure. Since the kidneys are essential in helping to flush waste matter from the blood, drinking lemon juice in combination with water or other foods provides support for renal function. Lemons also help alkalize the blood and urine by creating an alkaline-forming environment in the body, which slightly alters the pH. All of these factors suggest that lemons are one of nature’s near-perfect treatments to enhance the immune system and fight off a cold or flu.

Lemon For Chest Congestion-

By boiling a entire cut-up lemon and half an onion in a pint of water, you can make a decoction that will help cut through and reduce mucus in the chest, writes Jethro Kloss in “Back to Eden.” This mixture makes a tea that should be consumed a cup at a time, several times a day, to dry up congestion and sinus inflammation. It is quite bitter and can be sweetened with a small amount of honey or stevia.

Lemon For Sore Throat-

Slicing a lemon and boiling it in about 1 cup of water for 8 minutes makes a base for a soothing cough remedy. Once the mixture has cooled and you have removed the pulp, add 2 tbsp. glycerin and stir to mix. After 10 minutes, add 1 tbsp. honey. Take a sip whenever needed to relieve throat pain from a cold or flu.

Lemon For Cough-

Lemon juice and honey mixed together in a small bowl provides a simple and quick cough and sore throat treatment during the flu. Honey and other sweet syrups interfere with the mechanism that triggers coughing, soothing the tickling and itching and suppressing the cough.

Lemon For Insomnia-

Both the flu and a cold can make you so uncomfortable that it becomes difficult to sleep. A lemon-based hot toddy may provide relief. Mix together a shot of rum or scotch, 2 tbsp. each honey and lemon juice and a teabag of your favorite tea. Add boiling water and steep. This is an excellent drink not only for promoting peaceful sleep but for relieving a cough and a sore throat. Do not serve this to children unless you leave out the alcohol.

If your symptoms persist or worsen, call your health practitioner. In general it takes about seven to 10 days for a cold or flu to fully resolve. If you have a choice between using fresh lemon juice or bottled lemon concentrate, use the fresh juice, which is higher in vitamins and minerals. Organic lemons are preferred over nonorganic to avoid any pesticide or chemical residue that might remain on the skin and in the pulp.

Keeping your immune system healthy is very important, no matter the season. Naturally, what you eat can majorly influence your immune health. Certain foods may actually decrease your chances of getting sick, while others can help you recover more quickly if you do get ill.

Iron Rich Foods For Immune System Boost-

Iron is a mineral that plays an important role in immune function. A diet containing too little iron can contribute to anemia and weaken the immune system. That’s why it’s important to optimize your intake of iron-rich foods, such as meat, poultry, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables and dried fruit.

You can also improve your absorption of iron from foods by using cast-iron pots and pans to cook, and avoiding tea or coffee with meals. Combining iron-rich foods with a source of vitamin C can help boost your absorption even further. That said, it’s important to remember that overly high blood iron levels can be harmful and may actually suppress the immune system. Therefore, it’s best to use iron supplements only if you have an iron deficiency, or on the advice of a doctor.

Probiotic Rich Foods For Immune System Boost-

Foods that are rich in probiotics are thought to help enhance your immune function. Probiotics are beneficial bacteria that live in your gut and help stimulate your immune system. Recent reviews show that probiotics may reduce the risk of developing upper respiratory tract infections by up to 42%.

They also help maintain the health of your gut’s lining, which may help prevent unwanted substances from “leaking” into the body and provoking an immune response. Studies also show that when people do get sick, those who regularly consume probiotics are up to 33% less likely to need antibiotics. In certain cases, regularly consuming probiotics may also lead to a faster recovery from illness.

Most studies on the topic provided participants with probiotic supplements. However, it’s also possible to increase your intake by making probiotic foods a regular part of your diet. Great sources of probiotics include sauerkraut, naturally fermented pickles, yogurt, kefir, buttermilk, kimchi, tempeh, miso, natto and kombucha.

Citrus Fruit For Immune System Boost-

Fruits like oranges, grapefruits and tangerines are high in vitamin C, a well-known immunity booster. Vitamin C is recognized for its antibacterial and anti-inflammatory properties. It also helps maintain the integrity of your skin, which acts as a protective barrier against infection.

In addition, vitamin C acts as an antioxidant, helping protect your immune cells against harmful compounds formed in response to viral or bacterial infections. Therefore, getting enough vitamin C is a great way to strengthen your immune system and may reduce your likelihood of infection.

Some studies also report that upping your vitamin C intake during the common cold may help you get better more quickly. That said, it might be more advantageous to increase your intake from plant foods rather than supplements, since plants contain other beneficial compounds that supplements may not. Other foods high in vitamin C include bell peppers, guavas, dark leafy greens, broccoli, berries, tomatoes, papaya and snap peas.

You may experience seasonal allergies in late winter or spring or even in late summer and fall. Allergies may occur occasionally as a plant you’re allergic to blooms, or you may experience around-the-clock allergies during specific seasonal months.

Essential oils may be used as an alternative or complementary treatment for allergy symptoms. They’re derived from plants and can be used in a variety of ways. Popular ways to use essential oils include: diffusing them into the air, using them in bath and spa products, applying them to the skin when diluted, spraying them into the air and breathing them in directly from the container.

Breathing in the oils’ scents is known as aromatherapy. This practice stimulates your body through your sense of smell. What you smell can affect other parts of your body.

Just like with aromatherapy, applying the oils to your body results in them entering your bloodstream. You should always dilute the essential oils before using them on your skin. A carrier oil, such as sweet almond oil or olive oil, can work well for this purpose. You usually mix about 5 drops of the essential oil to 1 ounce of carrier oil

Lavender For Allergies-

Lavender is a popular essential oil because of its many benefits. It may help soothe your symptoms during allergy season thanks to its ability to calm and reduce inflammation. One study concluded that the essential oil prevents allergic inflammation as well as the enlargement of mucous cells. Try using lavender in a diffuser for aromatherapy, or dilute it in a carrier oil and soak in a bath with a bit added.

Eucalyptus For Allergies-

Eucalyptus oil is known as an anti-inflammatory and may help you with your congestion. The cooling sensation you experience while breathing it in may also help you feel relief as you combat seasonal allergies. Try diffusing it into the air or breathing it in from the bottle to provide you with comfort.

Tea Tree Oil For Allergies-

There’s still significant research to be done on the connection between essential oils and allergy relief, but tea tree oil may help with allergy symptoms. This is because the oil is recognized as an anti-inflammatory. However, tea tree oils can also trigger allergies. Do a skin patch test carefully.
Only use tea tree oil topically. Don’t ingest it.

Being sick, even when you’re home in bed, isn’t fun. The combination of body aches, fever, chills, and nasal congestion can be enough to make anyone miserable. There are plenty of home remedies that can alleviate your symptoms and get you back to normal. If you still feel sick after a few weeks, make an appointment with your doctor. If you have trouble breathing, have a rapid heartbeat, feel faint, or experience other severe symptoms, get medical help sooner.

Chicken Soup Cold And Flu Remedy-

Chicken soup may not be a cure-all, but it’s a great choice when you’re sick. Research suggests that enjoying a bowl of chicken soup with vegetables, prepared from scratch or warmed from a can, can slow the movement of neutrophils in your body. Neutrophils are a common type of white blood cell. They help protect your body from infection. When they’re moving slowly, they stay more concentrated in the areas of your body that require the most healing.

The study found that chicken soup was effective for reducing the symptoms of upper respiratory infections in particular. Low-sodium soup also carries great nutritional value and helps keep you hydrated. It’s a good choice, no matter how you’re feeling.

Ginger Cold And Flu Remedy-

The health benefits of ginger root have been touted for centuries, but now we have scientific proof of its curative properties. A few slices of raw ginger root in boiling water may help soothe a cough or sore throat. Research suggests that it can also ward off the feelings of nausea that so often accompany influenza. For example, one study found that just 1 gram of ginger can alleviate clinical nausea of diverse causes.

Honey Cold And Flu Remedy-

Honey has a variety of antibacterial and antimicrobial properties. Drinking honey in tea with lemon can ease sore throat pain. Research suggests that honey is an effective cough suppressant, too. In one study, researchers found that giving children 10 grams of honey at bedtime reduced the severity of their cough symptoms. The children reportedly slept more soundly, which also helps reduce cold symptoms.

You should never give honey to a child younger than 1 year old, as it often contains botulinum spores. While they’re usually harmless to older children and adults, infants’ immune systems aren’t able to fight them off.

Your immune system is your body’s version of the military: sworn to defend against all who threaten it, both foreign and domestic. It has some really interesting soldiers that help make this possible.

Your immune system protects against disease, infection, and helps you recover after an injury. The immune system is a complex fighting system powered by five liters of blood and lymph. Lymph is a clear and colorless liquid that passes throughout the tissues of the body. Together, these two fluids transport all the elements of the immune system so they can do their jobs.

Fever and inflammation are good signs-

Having a fever and inflammation can be unpleasant, but they’re signs that your body is doing its job. Fever releases white blood cells, increases metabolism, and stops certain organisms from multiplying.
Inflammation occurs when each damaged cell releases histamines. The histamines cause the cell walls to dilate. This creates the redness, heat, pain, and swelling of inflammation. As a result, your body limits the effects of the irritant.

Sleep And Your Immune System-

Have you been running around like crazy, and suddenly find yourself sick? That’s your immune system getting its revenge. If you’re not getting more than five hours of sleep a night, your immune system can become depressed, just like you. This leaves you open to colds, flu, and infection.

Sunlight And Your Immune System-

Exposure to sunlight is how your body naturally produces vitamin D. This helps ward off an array of bad things like depression, heart disease, and certain cancers. It’s even good for people with autoimmune disorders.

A fair-skinned person only needs about 10 minutes on a sunny day to get all the vitamin D they need. However, too much sun can cause temporary damage to your immune system and eventually lead to skin cancer. Remember some sun is good, but you need to protect your skin when you plan to spend time outside.

Stress And Your Immune System-

Your immune system is ready for anything you can throw at it. But it can only handle so much. Stress has a significant effect on your immune system. During stress, a series of events release cortisol, adrenaline, and other stress hormones from the adrenal gland. Together they help your body cope with stress. Normally, cortisol is helpful because it decreases the inflammation in the body that results from the immune responses caused by stress.

Allergies And Your Immune System-

Anyone who experiences seasonal allergies or hay fever probably wants to curse every molecule of pollen or dander around them. These microscopic particles cause the release of histamines, which create some of the nasty symptoms of allergies.

Allergies don’t affect everyone. They’re caused when your body mistakes something harmless, such as pollen or a type of food, as a pathogen. Your body launches an immune response against it, causing you to experience allergy symptoms.