Colds and Flu, What to Do? By Kara Burkhart, N.D., MSA P
revention of the common cold and influenza is critical to staying healthy during the cold-weather months.
Washing hands is considered the best way to limit the spread of these viruses, but there are lots of other simple proactive measures that can keep us from getting sick not just during the winter, but all year long. Zinc Lozenges or Syrup: Zinc has
proven effective in random controlled trials, which indicate that it works on a number of different fronts to help us during cold and flu season. Primarily, it inhibits viral replication. Zinc also is known to shorten the duration and severity of cold symptoms. One way is by astringent action on the trigeminal nerve meaning that it decreases nerve inflamma- tion in our heads. It can be taken within 24 hours of the first sign of sickness or over the course of a few months to prevent sickness. Probiotics: Probiotics are beneficial bacteria that normally live in the digestive tract. The trillions of bacteria that inhabit the gut serve many functions including aiding in food digestion and making vitamins such as vitamin K. Good microbes displace bad ones and can be found in yogurt, kefir, miso, sauerkraut, tempeh, natto, and probiotic juices. There is growing evidence to support the concept that probiotics enhance immune function. In theory, probiotics stimulate body defenses by interacting with immune system tissue found in the digestive tract. In fact, ap- proximately 60% to 80% of immune system cells are located in the gut. Some studies of children in particular indicate that long- term daily intake of probiotics may prevent the common cold and flu. Strains to look for include Lactobacillus GG,
L.acidophilis NCFM, and Bifidobacterium animalis. Eat Root Vegetables: Traditional autumn cooking offers much more than great flavors. A medley of root vegetables, including pars-
nips, sweet potato, carrots, turnips, rutabaga, and red, yellow, and purple beets, are rich in vitamins, minerals, fiber, and slowly digested carbohydrates. The carbohydrates common in root vegetables are believed to stimulate the immune system through the digestive tract. Slow roasting in the oven with olive oil and a dash of balsamic vinegar makes for a great dish. These root vegetables also taste great when pureed in soups. Green tea and salt gargles: Astringent gargles can pack a punch when used as part of a daily routine in autumn and winter to decrease the number of colds you experi- ence. The viruses that cause the common cold replicate in the nasopharynx or back of your mouth/throat. The goal of the gargle is to decrease the ability of the virus to proliferate and take hold, by ‘tightening’ and washing the area. Add a teaspoon of salt to 2 cups of strong green tea and keep refriger- ated. Gargle two or three times daily using ½ cup at a time.
Medicinal mushrooms: Shiitake and Reishi mushroom soup enhances immune function. Carbohydrates found in the fleshy
outer mushroom are important for boosting macrophage activity, your body’s first line of defense. In addition, some of the carbs are directly anti-viral. Hot water extracts (or soup!) are used medicinally as the most ef- ficient way to draw the carbohydrates out of the mushrooms. Decrease stress: Stress management
pays off big-time in terms of preventing colds and flu. We know that stress is bad news for our physical health. Psychological stress is associated with increased susceptibility to upper respiratory infection. Exercise, thera- peutic touch, music therapy, yoga, medita- tion, laughter, and owning a pet are some ideas for stress reduction.
Kara Burkhart is a naturopathic physician and acupuncturist at New England Integra- tive Health Associates, 860.278.3812, in West Hartford, CT. She is an adjunct faculty member at the University of Bridgeport Col- lege of Naturopathic Medicine where she supervises general medicine clinical rounds and teaches Botanical Medicine courses. Visit
www.neihact.com. See ad on page 19.
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