Cold & Flu: Prevention & Natural Therapies
Cold and flu season is here (November–March) and now is the time to boost your overall immune system so that it can adequately fight influenza viruses and the viruses that cause the common cold. Though many people believe it’s not possible to ward off a cold or the flu, with the exception of the flu vaccine, the truth is we actually have a great deal of control over our health during the cold and flu season. Scientific studies support the effectiveness of cold and flu prevention strategies and natural therapies. By following these measures, we can control whether we get sick, the duration of recovery time, and the severity of symptoms.
WFP’s Take-Home Advice
Five Preventive Strategies To help you maintain a healthy immune system, incorporate these five strategies into your daily routine:
- Get enough sleep: Inadequate sleep weakens your immune system and makes you more susceptible to viruses and illness. Your body needs 7–9 hours of sleep every night.
- Maintain a healthy diet: Consume a diet based on whole foods. Decrease sugar (< 30 grams a day), grains, artificial sweeteners, and all processed foods.
- Get regular exercise: Consistent physical activity is an excellent way to maintain a strong immune system. For the greatest impact, aim for at least 30 minutes of moderate-intensity exercise at a minimum of 3–4 times per week.
- Get your vitamin D level checked: Vitamin D deficiency weakens your immune system, so ask your medical provider about monitoring your vitamin D level and vitamin D supplementation. Ideal levels are between 50–90. Most adults need to supplement with 5,000 to 10,000 IUs during the fall and winter months due to the seasonal decrease in UVB-rays. For children below the age of five, the recommended vitamin D dosage is 20–35 units per pound, per day. The dosage guideline for children ages 5–10 is 700–2,000 units per day. For a high-quality formula, see our WFP Vitamin D3. Though it can be challenging to get enough sunlight in the fall and winter months, try to get weekly exposure to sunlight. Read more about our WFP approach to sunlight and vitamin D here.
- Manage emotional stressors: Stress can predispose you to infection and worsen the symptoms of an illness. Physical activity, breathing exercises, yoga/other stretching exercises, and meditation are all excellent ways to relieve stress.
Eleven Natural Therapies If you’re sick with a cold, the flu, or have flu-like symptoms, these natural therapies can help you feel more comfortable and reduce your recovery time. However, if your symptoms are moderate to severe, please contact your medical provider.
- Listen to your body’s decreased appetite when sick: When you’re sick, a decreased appetite is the body’s natural response to fight infection. Listen to your body, and when eating, focus on lighter, liquid meals. Remember, when sick: Eliminate all sugar, grains, dairy, and processed foods.
- Drink purified water and herbal teas: Getting plenty of these liquids can help loosen congestion and prevent dehydration.
- Use raw honey: If you have a sore throat, gargle with a warm solution of water and honey.
- Consume bone broth soup: This soup has been proven to shorten the duration of a cold and boost the immune system. We recommend bone broth soup made with pasture-raised chicken and/or grass-fed beef bones. Read how to make bone broth here.
- Take vitamin C: This is a key factor in shortening the duration of a cold but not all vitamin C supplements are equal. Our WFP Vitamin C Complete formula is a unique blend of vitamin C and bioflavonoids that provide powerful antioxidant protection and support optimal immune function. Taking 6,000–10,000 mg of vitamin C daily at the early onset of cold symptoms has been shown to reduce recovery time. To maximize absorption and minimize an upset stomach (diarrhea is a major side effect of too much vitamin C therapy), take 1,000–2,000 mg every 2–3 hours. The optimal individual dose when sick is the dose that creates minimally loose stools. For children, follow these vitamin C dosage guidelines at the first sign of a cold: children weighing 20–29 pounds, give 125 mg three times a day; 250 mg three times a day for children weighing 30–59 pounds; and 500 mg three times a day for those weighing more than 60 pounds. Avoid products that contain artificial flavors, colors, or sweeteners.
- Take vitamin D: For adults, while you are sick, double your daily vitamin D3 dose (up to 10,000 IUs daily) to improve your immune system. For a high-quality formula, see our WFP Vitamin D3 with Vitamin K2.
- Take a natural immune modulator: Beta-glucans help optimize the body’s immune function. Our WFP Immune Support formula combines powerful natural ingredients that work together to help regulate the immune response as needed.
- Take Elderberry extract (sambucus): Research shows this supplement can reduce the severity of flu symptoms and the duration by about four days. Nature’s Way Sambucus (sugar free) is a standardized dose extract—it’s more concentrated and therefore, most effective.
- Use steam, humidifiers, and nasal rinses: Steam from a shower/bath loosens mucus and prevents bacterial growth. After 10–15 minutes of steam exposure, gently blow your nose until all the mucus is expelled. A humidifier helps to alleviate symptoms caused by dry and irritated membranes. Clean the humidifier according to manufacturer instructions and change the water daily. Nasal rinses can help clear thick mucus out of sinus cavities and prevent infection.
- Take probiotics: A daily probiotic is an excellent preventive and natural therapy. If you are having symptoms of illness, it is best to double the probiotic. It’s also best to do this when taking antibiotics—take a probiotic twice daily, both during treatment and for two weeks after. Our WFP Probiotic Complete is a comprehensive multi-strain formula that includes Saccharomyces boulardii (SB), Lactobacillus, and Bifidobacterium.
- Get the proper rest: Adequate rest helps the body heal and recover.
Editor’s Note: This post was originally published in November of 2016 and has since been updated.
Sources and References:
Leyer GJ, Li S, Mubasher ME, et al. (August 2009). Probiotic effects on cold and influenza-like symptom incidence and duration in children. Retrieved October 11, 2017 from http://pediatrics.aappublications.org/content/124/2/e172.
Alternatives to Kids’ Cold Medicines. Retrieved February 20, 2017 https://www.drweil.com/health-wellness/body-mind-spirit/colds-flu/alternatives-to-kids-cold-medicines/
Chubak, J., et al. (2006) Study: Moderate-Intensity Exercise Reduces the Incidence of Colds Among Postmenopausal Women.
Vitamin D Council. What Is Vitamin D? vitamindcouncil.org. Retrieved October 31, 2016 from http://www.vitamindcouncil.org/about-vitamin-d/what-is-vitamin-d/
Vitamin C Benefits. (2016, June 22). huffingtonpost.com. Retrieved on November 2, 2016 from http://www.huffingtonpost.com/thrive-market/vitamin-c-benefits_b_10341228.html
Elderberry significantly reduces the duration of infection from influenza in a safe manner. greenmedinfo.com. Retrieved November 2, 2016 from http://www.greenmedinfo.com/article/elderberry-significantly-reduces-duration-infection-influenza-safe-manner