Tips from a Doctor on How to Survive the Cold and Flu Season

The cooler weather is here and we’re all waiting for that first cold to hit. Or even worse, the flu. Cold and flu season can begin as early as October and usually ends sometime in April.

While there is no cure for the common cold and the flu, you can take certain steps to help reduce your chances of getting sick in the first place. These steps point to the truth of the adage, “An ounce of prevention is worth a pound of cure.”

The most effective way to prevent the flu is to get a flu shot this fall. You still may come down with the flu, but your symptoms are likely to be milder than they would have been without a shot. Flu shots can be a good option for those with weakened immune systems, the elderly or those who come in contact with lots of people. But remember, flu shots only target certain influenza strains -- the shots are not a guarantee you won’t get a bug.

You can also follow a number of natural strategies. Some of these tips might be new to you, while others are timeless. Following these steps will improve your overall health and provide an extra layer of flu and cold protection:


Eat Wisely

First, make sure you’re eating a well-balanced diet with plenty of fruits, vegetables and whole grains, and make sure your diet contains plenty of foods with immune-boosting nutrients, including:

Ginger -- Ginger is full of virus-fighting substances, including gingerol, which can suppress coughing. Try making ginger tea – hot water steeped with fresh ginger.

Vitamin C -- Found in citrus fruits and juices.

Zinc -- Found in meat, chicken, peanuts and peanut butter.

Lactobacillus -- This bacteria is present in yogurt and aids the digestive system. These friendly organisms are known as probiotics. There’s growing evidence that, in addition to helping with digestion, probiotics stimulate production of immune system substances.

Many of my patients have had success with a supplement that is made from a specially processed strain of lactobacillus expressly designed to boost the immune system. Del-Immune V comes from Lactobacillus rhamnosus, which has properties that provide an even greater boost to the body’s immune system. This product was developed in Russia in the 1980s, and is now available in the U.S. Del-Immune V is available online (www.delimmune.com). My patients -- especially school teachers who value the way it reduces sick days -- have found this to be extremely beneficial. There are many immune boosters on the market, but Del-Immune V is my personal favorite.


Wash Your Hands

Everyone knows this tip, but I still like to remind my patients. Good hand-washing is the first line of defense against not only colds and the flu, but also more serious illnesses like meningitis, hepatitis A and many types of infectious diarrhea. If no sink is available, rub your hands together very hard for a minute or so. That also helps break up most of the cold germs. Or rub an alcohol-based hand sanitizer onto your hands.


Drink Lots of Water

We tend to drink more water in the summer when we are active, but the winter months require extra hydration. Water flushes your system, washing out poisons as it hydrates you. In general, you need to drink eight 8-ounce glasses of fluids a day.


Get Moving

Aerobic exercise speeds up the heart and gets your blood pumping and your lungs working, which help increase your body’s natural immunity. Try to maintain an exercise routine at least three to four days a week.


Avoid Smoking and Alcohol

Another reason to kick the habit: Statistics show heavy smokers get more severe colds and more frequent ones. Even being around smoke can zap your immune system. And watch the alcohol, since drinking can lower your resistance to infection in general. It also dehydrates the body, taking more fluids from your system than it puts in.

This winter season, there’s no need to feel powerless at the thought of a cold or flu. You can do plenty to keep the germs at bay and you and your family healthy. Be well!

About the Author
Elin Ritchie, M.D., is a family practice integrative medical doctor living and practicing in Taos, N.M. To contact Dr. Ritchie with more questions about your immune system, e-mail her at ElinMD@ElinRitchie.com.

Courtesy of ARAcontent