Wintertime is when colds and flu are the most common. Why should we try to avoid these infectious diseases, and how? In addition to annual vaccines, what are some natural ways to stay healthy during cold and flu season? At Natural Eye Care, we see healthy eyes as part of a healthy body. This article references research that supports lifestyle, nutrition, botanicals, and supplements to fight colds and flu. Find out how to avoid getting sick, reduce the impact, and recover faster.
Each year, approximately 5 to 20 percent of Americans come down with the flu. Although most recover without incident, flu-related complications typically lead to at least 200,000 hospitalizations and between 12,000 and 60,000 deaths each year. People tend to recover from bacterial-related colds much more quickly than virus-related colds. Seniors and small children are especially susceptible.
Lifestyle and Hygiene Habits
You make daily choices that influence your chances of catching colds and flu. Keep these tips in mind.
- Cold viruses can live on your hands for up to 24 hours. Wash your hands with soap and water regularly.
- Avoid touching your face. Keep germs away from your eyes, mouth, and nose.
- Isolate the sick.
- If you are in a crowded or stuffy place, wear a mask over your mouth and nose
- Exercise regularly.
- Manage stress.
- Stay rested.
- Eat a balanced diet, rich in fruits, vegetables, whole grains, and lean proteins. Refined carbohydrates and sugars reduce natural immunity, so reduce them. Good nutrition helps you get enough vitamins and minerals to fight flu and colds.
Vitamin Deficiency
Consuming adequate amounts of several vitamins and minerals—including vitamin A, vitamin C, vitamin D, vitamin E, selenium, and zinc—is important for proper immune function. Clinical deficiencies of these nutrients weaken immunity and can increase susceptibility to infections.1 2 3
Folate (Vitamin B9) deficiency affects thymus and spleen function and decreases T-lymphocyte levels in the immune system.
Vitamin B12 deficiency hinders the white blood cells from destroying invaders. 4
Vitamin A deficiency is associated with increased susceptibility to infections, altered immune responses, and an impaired ability of epithelial tissue to act as a barrier to pathogens.
Vitamin C is a potent antioxidant and plays an important role in both innate and adaptive immunity. It has antimicrobial and antiviral actions, and effects on immune system modulators.5 6 Plus, it decreases histamine levels.7
Best Food Sources: citrus fruits, green peppers, tomatoes, potatoes, kiwifruit, brussels sprouts, broccoli, strawberries, and cantaloupe.
Vitamin D deficiency affects the body’s susceptibility to infection, partly by weakening tissue barriers. Lack of Vitamin D has been associated with an increased risk of influenza and other respiratory tract infections, HIV, hepatitis C, and other viral infections. 8 Dietary surveys indicate that most people in the United States consume less than the recommended amounts of vitamin D, particularly seniors.9 While your body can make Vitamin D from sunlight, cold and overcast weather in winter makes this nearly impossible. A simple blood test screens for Vitamin D deficiency.
Best Food Source: Fatty fish (including salmon and tuna) and fish liver oils. In addition, small amounts can be found in cheese, egg yolks and beef liver. Many Northern dwellers and indorsy people need to take a Vitamin D supplement – Vitamin D3 is best.
Vitamin E deficiency impairs humoral and cell-mediated immunity and is associated with reduced natural killer cell activity.10 Although studies are mixed, Vitamin E supplementation can reduce the risk or severity of respiratory tract infections.11 One Canadian study looked at 717 women and men hospitalized with pneumonia; those who took vitamin E supplements were 63% less likely to be re-hospitalized within 90 days than those who did not.12
Best Food Sources: Green leafy vegetables, seeds, nuts and vegetable oil. Vitamin E has been stripped out of most commercial vegetable oil, so you may need to supplement.
Minerals
Copper deficiency is associated with altered immune responses and an increased risk of infection, especially in infants and older adults.13
Low magnesium is associated with decreased immune cell activity, increased oxidative stress, and increased inflammation, including increased levels of some inflammatory cytokines, such as interleukin-6.14
Selenium deficiency might adversely affect immune response as well as the pathogenicity (ability to cause disease) of viruses 15 Selenium may reduce infections.16 17 Low selenium status in humans has been associated with lower natural killer cell activity, increased risk of some bacterial infections, and increased virulence of certain viruses, including hepatitis B and C.18
Best Food Sources: Meat, poultry, cereals, bread and grains, brazil nuts, eggs and dairy products.
Zinc is a trace mineral. Taken correctly over short periods of time, zinc can help shorten the time you’re sick and reduce your symptoms.19 If taking zinc, it is preferable to include a small amount of copper in the formulation (optimum ratio of zinc:copper is 15:1).20 General recommendations for adults 19 and older is 40mg of zinc per day.
Best Food Sources: Oysters, red meat, chocolate, shellfish, legumes, seeds and nuts such as pine nuts, cashews and almonds, eggs, whole grains, and in lesser amounts kale and green beans.
Botanicals
Garlic – has benefits ranging from helping with acute issues like infections to reducing the risk of chronic health conditions.21 Garlic also has antibacterial and antifungal properties, inhibiting common fungal and bacterial strains,22 and may also improve the effect of antibiotics on antibiotic-resistant pathogens and support traditional antifungal treatment.
Glutamine is an amino acid. Glutamine deficiency is associated with poor immune function and an increased risk of death in patients in the ICU.23 Results from some studies suggest that glutamine reduces rates of infection and mortality in critically ill patients and reduces hospital length of stay and mortality in patients with burn injuries.24
Good Food Sources: Milk and other dairy products, grains, eggs, corn, rice, fish, poultry, soy, and beans.
Green Tea. The preventative effect of catechin compounds contained in green tea against influenza infection and the common cold is attracting attention.25 Catechins are a class of polyphenolic flavonoids in tea leaves.26 An in vitro study showed that EGCG, the most abundant catechin in green tea, was shown to minimize the ability of the influenza A and B viruses to infect Madin–Darby canine kidney cells.27
The ability of catechins or natural tea compounds to prevent an influenza infection has been documented since the late 1990s.28
Echinacea is made from a flower initially found in the Rocky Mountains. This supplement is often taken to boost the immune system and fight viruses. It is thought to regulate the immune system,29 which is why it is also commonly used for the common cold.30
Eucalyptus is a fragrant plant commonly used for medicinal purposes, including cold symptoms and pain relief. Data from several studies supported inhaling (breathing in) eucalyptus oil in children or adults to relieve cold symptoms, such as nasal congestion, nighttime coughing, and sleep problems.31
Golden Seal is a popular natural botanical for upper respiratory tract infections, including the common cold.32
Astragalus – has many potential health benefits, such as supporting immune health and treating diabetes, including immune support,33 heart disease,34 complications of diabetes,35 and chronic obstructive pulmonary disease (COPD).36 Astragalus is considered one of the most valuable herbs in Traditional Chinese Medicine (TCM).
Garlic contains the compound allicin, which has antimicrobial37 and possibly antiviral properties.38
Ginseng has been used in Chinese medicine for thousands of years and has many health benefits. It has beneficial antioxidants and helps reduce inflammation, as well as reduces exercise-induced muscle damage.39 Studies show ginseng helps boost the immune system with potent antibacterial, antifungal, and antiviral properties.40 Ginseng may help to improve brain function, including memory recall, mood and behavior.41 Other potential benefits include: fighting cancer, reducing blood sugar levels, increasing energy, and reducing tiredness.
Ginger has antioxidant, antimicrobial, and anti-inflammatory properties.42 It also provides hydration and may soothe muscle pain, ease a sore throat, and reduce nausea. Make tea by simmering a few slices of raw ginger root in boiling water. Add a little honey as well, which has various antibacterial and antimicrobial properties. It can ease sore throat pain and act as a cough suppressant.43
Elderberry is a rich source of antioxidants known as anthocyanins and is often used to support the immune system. One study indicated that elderberry may be a safe option for reducing the severity and duration of respiratory infections like the common cold and flu.44 A second study showed that elderberry appeared to reduce the duration of upper airway symptoms caused by the flu when taken at the onset of symptoms.45 A third study suggested that using elderberry extract 10 days before and five days after a flight led to milder symptoms and 50% fewer sick days from cold illnesses.46 A 2004 study found symptom improvement four days sooner in people given three teaspoons of black elderberry four times daily.47
Nosode Formulas are homeopathic remedies prepared from inactivated micro-organisms such as bacteria and viruses, or products of disease (see Flu-Nusode 2024-2025 below).
Honey (Raw) – Raw honey is known for its antibacterial effects and may protect the body against bacterial infections. It is an excellent source of antioxidants, offering a variety of health benefits. It contains healthful bee pollen, bee propolis, and antioxidants,48 as well as being rich in vitamins, amino acids, and essential fatty acids.49 Honey is rich in polyphenols, antioxidants linked to reduced inflammation in the body.50 Honey may also lower the risk of heart disease and certain types of cancer.51
Honey may have several cognitive benefits, including improved memory.52
Probiotics – The innate immune system includes physical barriers, such as the skin and gut epithelium, that help prevent pathogen entry. They can help keep your gut and immune system healthy and may reduce your chance of getting sick with an upper respiratory infection, as well as how long it lasts.53
Other
Saline Nasal Irrigation. Using a saline spray or a neti pot may help nasal congestion with a cold, and it might help with some upper respiratory tract infection symptoms. Be sure only to use distilled water, or sterile water previously boiled and cooled. Also, use this type of water to wash a neti pot out between uses.
Essential oils can help boost the immune system and relieve cold and flu symptoms. Some popular ones include frankincense, eucalyptus, thyme, peppermint, and tea tree oils.
Supplements (Immune Support)
ImmunoBalance Formula (2 oz tincture) – Proprietary Extract Blend: Reishi fruiting body, Astragalus root, Chaga sclerotium, Turkeytail fruiting body, Eleuthero root, Ginger rhizome, Elderberry fruit, Cordyceps fruiting body.
Supplements (Eye and Support)
Brain and Memory Power Boost 120 caps
Advanced Eye & Vision Support Formula (whole food) 60 vcaps
Dr. Grossman’s Advanced Eye and Dr. G’s Whole Food Superfood Multi1 20 Vcap Combo – 2 months supply
Dr. Grossman’s Blood Vessel Control Formula 2oz
Brain Support Package
Brain and Memory Support Package 1
Recommended Books
Natural Eye Care: Your Guide to Healthy Vision and Healing
Natural Parkinson’s Support: Your Guide to Preventing and Managing Parkinson’s
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