Winter has arrived and its a time where many of us are prepared to freeze a little, huddle a little (public transit), and hear about what flu is fashionable this year from the media. So what predetermines an individuals susceptibility to illness? Is it the virility of the impending annual flu virus? Or is a persons immune system and physical being of more significance? What about NEW super-bugs and antibiotic resistant bacteria? These questions get publicity in the media but the public is often left hanging when it comes to multiple solutions. Apart from the fear mongering that goes on, usually the tools offered are limited to and censored by Big Pharma; so people are often left with largely ineffective, dangerous, overpriced (+tax), vaccines, anti-biotics, and over the counter syrups. Fortunately for you there is nutrition, and its been around as long as mankind itself.
First lets discuss possible factors that lead to the development of a cold. The notion that the immune system is responsible for fighting off a cold is common, yet most only have a vague understanding of what the immune system actually is. A deficiency in the immune system can lead to increased susceptibility to infection, autoimmune diseases, allergies, and especially colds and flu's. An intact immune system however ensures the individual health even sometimes under unbelievable circumstances. Poor sanitary conditions and poor nutrition still remain to this day the leading causes of a weak immune system. To sum these two factors into one, think of the role of intestinal micro-flora and the immune system. Bacteria is not all bad when considering their relation to colds and disease. The friendly bacteria living inside your gut like lactobacillus acidophillus, and bifidobacterium; are responsible for some of the most important digestive work in the body, and control bad bacteria from yeast to staphylococcus[1]. This is just one limited example of how the immune system works, it is largely co-dependent on the self awareness and receptivity of the individual. Unfortunately those using anti-biotics are usually unaware that they are contributing to a cycle of immune imbalance. Essentially what is happening is the good bacteria are being wiped out by anti-biotics, and are not given a chance to recolonize. Thankfully with a little guidance supplementation of probiotics can be utilized to recolonize a neglected digestive tract. Natural food sources of probiotics include: kimchi, sauerkraut, miso, kefir, wine/vinegar[2]. Through fermentation probiotics actually manufacture many of the nutrients that we need to survive.
Exposure to sick people is often thought to be the way to "catch" a cold. Transmission of bacteria, and viruses is possible through air, contact, and fluids; however where we differ from one another is in our inherent susceptibility to becoming ill.
Although the cold and flu do share some common symptoms they are not the same. The flu is usually associated with more sever symptoms, like vomiting, diarrhea, gastroenteritis (stomach flu), nausea, and especially fever. Unfortunately for those who rely on anti-biotics they are no good against a viral infection like the flu, because they only work on bacteria. There are many different strains of flu virus, however most of which are very similar in nature. The best defense against colds and flu's is you own immune system. So the next section will focus specifically on what nutrients and herbs maintain a strong immune system.
For a properly functioning immune system, consider the following nutrients:
Vitamin A - can reduce the incidence and severity of infectious illnesses (Clin Infect Dis, 1994; 19: 489-99; J Nutr, 1995; 125: 1211-21).
The usual dose is 8000-12,000 IU daily
B-complex - vitamins such as B6, B12 and folic acid support immune function and are especially useful for stressed individuals
(J Am Med Assoc, 1981; 245: 53-8; Clin Sci, 1984; 66: 241-8).
Daily doses range from 25-100 mg as part of a complex
Vitamin C - is the best-known immune-enhancing nutrient.
Aim for 1000 mg daily
Vitamin E - significantly decreases susceptibility to infections. Supplementation can benefit both the healthy and the ill.
(Arch Immunol Ther Exp, 1987; 35: 207-10; Ann NY Acad Sci, 1989; 570: 283-90).
A daily dose should be around 200-400 IU
Ubiquinone - (coenzyme Q10) - can compensate for immune deficiencies due to ageing or disease
(Med Hypoth, 1992; 38: 315-21; Mech Ageing Develop, 1978; 7: 189-97).
Daily doses range from 20-200 mg
Zinc gluconate - has shown a modest benefit on the duration of cold symptoms whereas zinc acetate did not.
(Clin Infect Dis, 2000; 31: 1202-8).
Daily doses range from 15 mg for prevention to 100 mg during an infection
Selenium - if deficient has been associated with lowered immunity. Its role as an antioxidant may be an important factor.
(Fed Proc, 1979; 38: 2139-42).
Try 25-100 mg daily
Probiotics - are technically not nutrients, but have a role in improving immune function. (Immunopharmacol Immunotoxicol, 1992; 14: 331-40; Int J Immunother, 1993; 1X: 23-8).
Supplements should contain at least three billion viable bacteria per capsule.
http://www.wddty.com/nutrients-that-aid-immunity.html[3]
Also consider Wild Oil of Oregano, it is one of natures most potent anti-biotics. Remember to take all anti-biotics including natural herbal anti-biotics away from probiotics to ensure they both do their job.
Ginger - contains potent compounds that fight foreign invaders and improve natural defenses. (stomach flu-recommended)
Lemon/Honey - taken mixed together or separately is an excellent immune enhancer and throat soother.
Garlic - Contains potent volatile oils that penetrate bodily tissues deep and provide antibiotic, circulatory, and digestive benefits.
Cayenne - contains capsaicin, which is known for reducing congestion when eaten. Cayenne also contains many times more vitamin c than oranges by weight, and helps circulation.
White Willow Bark (tea) - Original aspirin, used since ancient Greece can reduce fevers naturally, and when taken frequently has a cumulative effect on pains. (drug contraindications with blood thinners, heart medications)
Don't Blame someone else for an inadequate immune system- Take Responsibility and build up yours today!
