Flu Prevention 101
Flu season is sneaking up on us! In fact, I have already seen a few people who have come down with the flu. If you’ve already fought your way through the fever, body aches, and chills this year while you used up all your precious sick days, you may be looking to prevent catching another cold this upcoming winter. Welcome to Flu Prevention 101
Bad news…
On average, cold and flu season starts in September and peaks in February. So there are many months that we need to spend on flu prevention before you’re in the clear.
Good news!
There is a lot you can do to help protect yourself against the flu (or decrease the length of time you stay sick if you happen to catch it!)
As a side note, Health Canada does promote the flu vaccine as a key strategy for flu prevention, and I am in no way against getting the flu vaccine. However, not everybody can receive it, not everybody chooses to receive it, and getting the flu shot does not guarantee you won’t still get the flu (although on average, it reduces the risk by up to 50-60%, according to the Centre for Disease Control and Prevention). So even if you have received it, this information still applies to you!
Follow these simple tips to keep your immune system healthy and ready to attack that pesky flu virus
Flu PREVENTION is best
Good sleep, stress reduction, and proper nourishment
I’ll quickly refer you back to my previous article on the Six Pillars of Health. Ensuring these are in order is my number one recommendation for cold and flu prevention (and good health in general). Getting proper nourishment, especially, will make sure you are receiving important antioxidants (such as vitamin C) that are known for boosting the immune system!
Hand Washing
This one is pretty basic, and I almost didn’t include it because I thought it was THAT obvious. However, hand washing is the NUMBER ONE way of preventing the spread of colds and flus! And all you need is regular soap and water. Wash your hands before eating, after coming into contact with well-used appliances (the office coffee pot, door handles, etc.), before touching your face, after shaking someone’s hand, etc. etc. etc.
Probiotics
A literature review from 2015 showed that probiotics have a protective effect against catching a cold. Probiotics are healthy bacteria that live in our digestive tract, respiratory tract, urinary tract, and on our skin. They help prevent invasive bacteria and microbes from growing in our system, while also supporting and boosting our immune system. Aim to get a daily dose of healthy probiotics from fermented foods, such as sauerkraut, coconut kefir, or a supplement. If you’re looking for a good probiotic supplement, look for a multi-strain probiotic containing a good amount of colony forming (cfus).
Vitamin D
If you’re a fellow Canadian, Northern Hemispherian, or under-sunned human being, your vitamin D levels are probably sub-optimal. You need about 20 minutes of full-body sun exposure each day to achieve optimal blood levels of vitamin D – I don’t know about you, but I find this extremely difficult to get during our Canadian winters (read: cold and flu season), meaning most Canadians should be supplementing! Vitamin D has repeatedly been shown to benefit the immune system by stimulating the immune cells to produce compounds that kill viruses and bacteria. Consider having your vitamin D levels checked before winter begins to determine how much you should be supplementing with (Health Canada recommends 600 IU minimum for all adults).
Hydrotherapy
This is just a fancy word for using water as a treatment. Daily brief cold stress (ie. short bursts of cold water) has been shown to increase immune cells that fight off viruses and bacteria. The benefits actually increase as “cold stress” is applied over the course of a week. Next time you’re in the shower, try incorporating 15 seconds of cold water (as cold as you can tolerate) in between longer periods of warm water. Or better yet, at Cornerstone we offer Infrared Sauna treatments and access to a cold shower. Read more about that here
If that doesn’t work…
Sometimes, despite all efforts, you still get sick. In addition to continuing the recommendations above, the body may need a little more help once the cold or flu virus has already invaded. It is important to stay home and let yourself rest (and to prevent spreading the flu to others).
Elderberry
Compounds in elderberry have been shown to kill the influenza virus. When taken within 48 hours of symptom onset, elderberry syrup has been shown to decrease the length of the flu by an average of 4 days (almost a whole work week)!! Elderberry has safely been used in children, adults, and elderly individuals.
Zinc
If you are someone who gets sick ALL. THE. TIME. catching every cold that seems to go around, you may want to consider seeing if you are getting enough zinc in your diet. Common high-zinc foods include oysters, beef, chicken, and baked beans. If you do not think you are getting enough, this may be one mineral you should be supplementing (Note: Long-term supplementation with zinc is not recommended as it can deplete copper levels)
Sweat it out
I know it can get uncomfortable, but your body is mounting a fever response for a reason – the temperature your body brings itself to is the temperature needed to kill off the invading virus or bacteria (your body is really smart). The initial instinct is often to take something to decrease the fever; however, it is important to let the fever run its course and let your body do what it needs to do.
Please remember, if the fever gets too high, lasts for more than 3 days, occurs in an infant less than 3 months, or any red flag symptoms arise (such as stiff neck, severe headache, delirium/loss of consciousness), it is important to go to the hospital as soon as possible. Trust your instinct.
Don’t forget to consult your health care provider before starting any treatments to ensure they are right for you! If you need a little more support, head over to my Contact Page to book an appointment with me before you get sick.
