Supporting your body’s entire natural defenses against cold and flu infections is by far the best strategy.
It is important to know that from year to year, microbes undergo significant changes, which dramatically decrease the efficacy of the yearly flu vaccine. Vaccines are manufactured based on prior years and so it is a bit of a guessing game to know how to prepare for a “future” cold and flu bug. As an example, a study in Virogy Journal looked at the 2008 H1N1 flu strain and it’s significant structural changes (hemagglutinin by 27.2% & neuraminidase by 18.2%)1, meaning the 2009 H1N1 virus was significantly different from the manufactured vaccine to prevent it.
It is also important to understand vaccines only affect a part of our immune system. Vaccines do not have to be our only option. Our body’s entire immune system is our best defence against ever quickly evolving viruses, whether you get the vaccine or not.
You want to make sure to avoid these factors that decrease our overall immune system; fear, stress, poor diet and poor sleep. These factors can lead to the immune being suppressed, worse still is the viruses can detect the increase release of cytokines due to these factors. Now, recognizing the body defences are down, the viruses activate themselves to take advantage!
We want to make sure that we:
- Get into a good routine for proper sleep and a good diet.
- Reduce stress, through exercise and proper rest.
- Wash hands frequently, especially before eating.
- Stay away from refined sugars such as bread & pasta –high glycemic.
- Reduce the use of acetaminophen, alcohol and cigarettes, impairs immune function.
- Eat a variety fruits and vegetables (quantity should be half of all our meals).
- Moderate exercise will help the lymph to drain and improve immune functions.
- Contrast showers: 1 min. hot, 30 seconds cold. Repeat 3 times, ending with cold.
- Eat one clove of raw garlic a day, this is the best antimicrobial food.
Having a nutritious diet, rich in fruits and vegetables, is our best way to support our immune system. Eating healthy will leave no room for junk food. The high levels of refined sugars in junk food bring down your immune system up to 4-6 hours after eating!
There are many supplements that can be used to help support a healthy immune system. They include a good multi-vitamin and mineral, probiotics, melatonin, astragalus and ginseng herbs as well as many others. However, it is important to remember that supplements are additive, and are not meant to completely offset a poor diet & lifestyle!
Questions? Please contact Dr. Derek Cook, ND for further information.
References
1. William R Gallaher “Towards a sane and rational approach to management of Influenza H1N1 2009”, Virology Journal, 6:51;2009
2.Nelson, Heather K., “Host Nutritional Status as a driving force for influenza virus mutations” FASEB J 15: 1846-1848;2001
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