Five Simple Steps to Bolster Your Immune System To Help Prevent Colds and the Flu
By Joseph Brasco M.D.1
Because many people are concerned about the upcoming flu season,
I want to stress that a shortage of the flu vaccine does not
mean a shortage of options that make it less likely to get a
cold or even the flu. In my practice, I have had great success
recommending a comprehensive approach that focuses on building
a strong immune system. Adhering to the approach outlined below
will not only help ward off the flu, but will be your foundation
for improved overall optimal health.
Bolstering Your Immune System in Five Simple Steps to
Help Prevent Colds and the Flu
The immune system defends the body against diseases and other
harmful invaders, including bacteria and the flu virus. The
body's ability to resist these invaders is called immunity.
In my opinion, building one's immunity against all invaders
is a much more comprehensive approach than the singularly focused
flu vaccination and can be accomplished by following five easy
steps:
- Advanced Hygiene
- Diet
- Supplementation
- Sleep
- Reducing Stress
Step #1: Advanced Hygiene -- Why Hand Washing is Not Enough
The flu, as with colds, is spread from person to person. The
way these germs are spread is not by inhaling them, but by picking
them up on our hands and spreading them to our face where they
can gain entry to our body. This is why the Center for Disease
Control (CDC) recommends health habits to prevent the flu such
as: wash your hands often and avoid touching your eyes, nose,
or mouth. While this is good advice, it may not be enough. I
believe that cleaning the hands in the usual fashion only rids
them of a small percentage of all potential pathogens. Furthermore,
as most people will wash with an antibacterial soap, these soaps
are harsh and can destroy the natural defenses the skin has
in order to protect us from potential illness.
I highly encourage individuals to practice a system called “Advanced
Hygiene.” I have recommended an advanced hygiene kit which
can be purchased at many health food stores called Clenzology.™
I believe that it is highly effective because it goes beyond
normal hand washing to help improve your hygiene practices so
that your body can focus on supporting your immune system. The
first step of advanced hygiene starts with a semi-soft natural
soap. I instruct my patients to push their fingertips into the
soap in order to address the area in and around the fingernails,
an infectious hotbed where I believe that the overwhelming majority
of germs on the hands reside. The next step involves immersing
one’s face (facial dipping) into a solution of water,
sea salt and dilute iodine. This process is designed to rid
the face of germs, viruses, and bacteria. This is vital since
these pathogens gain access to our bodies not through our airways
and respiratory tract, but through our eyes, nasal passages,
mouth and ears. Fingernail cleansing and “facial dipping”
disarm the autoinoculation process—the process where we
unwittingly put into our bodies (through the eyes, nose, or
mouth) unwanted germs or viruses.
I believe that the best way to reduce the likelihood of contracting
the flu (and a host of other illnesses) is the twice daily practice
of advanced hygiene. Advanced hygiene is designed to systematically
clean and remove germs from the five areas where they are most
likely to enter the body: the hands (particularly
underneath the fingernails), the corners of the eyes,
the nasal passageways, the ear canals and the
mouth. I believe that an advanced hygiene regimen can
support the immune system and can assist in the reduction of
colds and flu, allergies, and sinus problems.
Step #2: Diet
A whole foods-based diet adds to overall human health and immunity.
Examples of "immune-enhancing foods" are locally grown
meats, poultry, dairy, fruits and vegetables raised organically
and chemical-free. Fresh fruits and vegetables are especially
vital in this capacity. While no health official would argue
with the consumption of fruits and vegetables, we can take our
diets a step further if we really want to bolster our immune
system!
In my practice, I have found that maintenance of optimal blood
sugar will significantly reduce infection with most (if not
all) pathogens. In my opinion, the best way to insure proper
blood sugar control is to avoid added sugar and highly refined
starches such as pasta, rice, potatoes and breads. Unfortunately,
these starchy foods are the backbone of the “comfort foods”
that make up our diet during this time of year. There are many
recent as well as classic books that can help guide you towards
better dietary habits, including “The Makers Diet”
by Jordan Rubin, “The No-Grain Diet” by Dr. Joseph
Mercola and “Nourishing Traditions” by Sally Fallon.
Step #3: Supplementation
In general, I recommend my patients use supplement formulas
made from "whole foods" that have been fermented.
Since the majority of the immune system is located in the gastrointestinal
tract, balance of intestinal bacteria is vital to helping our
bodily defenses function properly. Key supplements to help bolster
immunity include:
Probiotics: Probiotics improve the body's ability
to fight infection and enhance the immune response.
Whole food Mushroom Blend: Mushrooms can enhance
immune-competent cell activities, have immunostimulating properties,
and can pack a "one-two punch" for increased immunity
when paired with probiotics.
- Cod Liver Oil: Studies indicate that high omega-3
fatty acids (found in cod liver oil and other foods) positively
modulate immune response and have increased survival rates
and reduced disease severity in animal models. Cod Liver
Oil is also one of nature’s richest sources of vitamins
A and D. Vitamin A is extremely important to include in
the post flu regimen-- as viruses reduce vitamin A stored
in the body. Vitamin A can also be instrumental in the acute
management of viral conditions. A form of vitamin A known
as mycelized A can be used in high dosages for short periods
of time with remarkable effectiveness. However, since high
dose Vitamin A can be potentially toxic (usually when taken
over a long period of time and not in the mycelized form)
a knowledgeable health practitioner should be consulted
before using this remedy.
- Coconut Oil (minimally processed) : Lauric acid
found in coconut oil is anti-viral, anti-bacterial, and
anti-protozoal--and monolaurin (found in lauric acid) can
destroy lipid-coated viruses such as influenza.
- Whole food supplements: Herb and spice extracts
such as goldenseal, elderberry, garlic, ginger, oregano
and horseradish have been used traditionally for thousands
of years. Formulas that utilize a combination of herbs seem
to be most effective.
- Vitamin C supplement: Effective dosing seems to
be in the range of 3-4 grams (that is 3000-4000mg) per day
in 3-4 divided dosages. It also seems to be most effective
when taken within the first 24 hours of symptom development.
Dosages in this range are probably best taken in a powdered
form. As with all mega-dosing, a knowledgeable health practitioner
should be consulted. For maintenance during this season,
less “explosive” dosages are probably best and
can be obtained through whole foods and whole food supplements.
Not into taking supplements? Try using traditionally healing
herbs and spices in your cooking and teas to give another
immunologic punch to your diet.
Step #4: Sleep
Consistent, adequate sleep is vitally important to overall
health and paramount to a healthy and well functioning immune
system. Recent studies have shown that proper restful sleep
is intimately tied to the balance of a number of hormones,
most notably cortisol and melatonin. Adequate levels of these
hormones are vital to a properly functioning immune system
in order to prevent both acute infections and long term illnesses
(such as autoimmune disorders and cancer.)
More important than how long you sleep is when you sleep.
To insure proper glandular function it appears sleep is optimized
when in sync with the day-night cycle. That means the optimal
spring/summer bedtime is between 9 and 10 p.m. and the optimal
fall/winter bedtime is between 8 and 9 p.m. It also appears
that sleep cycles started before midnight are far more effective
than those started after midnight-- regardless of the number
of hours slept.
While admittedly these parameters are very difficult to
observe given our lifestyles, if you feel like “you
are coming down with something,” rest and proper sleep
may be one of your cheapest and most enjoyable remedies!
Step #5: Reducing Stress
Stress is linked to six of the leading causes of death: Heart
disease, cancer, lung ailments, accidents, cirrhosis of the
liver, and suicide--and too much stress also hinders the immune
system. Constant stress could increase risks associated with
a variety of conditions such as heart, allergic, and immune
diseases.
While most of us equate stress with psychological challenges,
physiologic stress also must be considered. While moderate
strenuous activity and exercise can be immune-enhancing, if
we begin to cross this line, these activities can be immune-weakening.
As a long time endurance athlete, I know there is no greater
recipe for disaster than a hard workout when I am beginning
to feel a little “under the weather.” Learn from
my mistakes: An ounce of common sense can spell the difference
between a healthy versus a “sickly” cold and flu
season.
Overall, if you can’t try all of the five tips for avoiding
the flu, in my opinion the single best choice would be to
practice advanced hygiene. However, I believe that if you
are willing to try all of these five practical tips for avoiding
the flu that you’ll feel healthier all year long –
not just during flu season!
1. Joseph Brasco , MD is the Vice President of Medical Affairs
with Garden of Life, Inc. |
