As the days get shorter and colder, the annual cold and
flu season surely can’t be far behind. But this winter, it’s not going to get
you—right? Assembling a natural tool kit now
will ensure you’re prepared to prevent and self-treat the common cold and
influenza. First, choose the most effective, science- based natural remedies;
then pay close attention to how much to take and when.
Boost Immunity
Start by reducing your risk of getting the common cold
or flu, or at least minimizing the symptoms.
Vitamin D.
Researchers believe wintertime susceptibility to the flu and colds may be related
to less sunlight exposure and lower vitamin D production. Vitamin D regulates
several germ-fighting immune factors, and recent studies show supplementing
with D can cut the risk of contracting the flu. Dose: 2,000 IU daily during fall and winter, or up to 4,000 IU if
recommended by your health care provider after blood testing.
N-acetylcysteine (NAC).
This potent antioxidant boosts the body’s response to infection. In one study,
Italian researchers found that seniors taking NAC had flu antibodies in their
blood, so had been infected with the flu, but they exhibited virtually no
symptoms. Dose: 600 mg twice daily,
or up to several grams daily of you do catch a cold.
Echinacea.
An analysis of14 studies published in The
Lancet Infectious Diseases found that this popular traditional herb does
help fight the common cold. And University of Connecticut researchers noted
that Echinacea reduced the odds of developing a cold b6 58 percent and helped
speed recovery among those who did catch one. Dose: Consult your natural products retailer to help you choose a
standardized Echinacea extract and then follow label directions.
Find Relief
Be ready to aggressively
fight a cold or flu on the first day you notice any symptoms, as sneezing or
body aches. Fast action on your part can suppress viral replication and also
modulate your immune-system response, which is responsible for many of the
uncomfortable symptoms.
Zinc lozenges. In an
analysis of 1,360 people in 15 studies, researchers reported that zinc lozenges
reduce the length of colds and symptoms if people start taking them within 24
hours of their first cold symptoms. Zinc may work by inhibiting the growth of
cold viruses. Dose: As a general
rule, suck on one 13-mg lozenge every two to three hours.
Vitamin C. Although vitamin C may not reduce your
chances of contracting a cold or fu, research indicates it can reduce an
infection’s symptoms and length. Dose:
Aim for 2,000-6,000 mg daily in divided doses; reduce dose if digestive upset
results. If you have a sensitive tummy, opt for the gentler Ester-C form.
Elderberry.
Antioxidant-rich elderberry extract can significantly reduce flu symptoms,
including fever. According to The Journal
of Alternative and Complementary Medicine, 90 percent of the people in a
40-person study experienced a “complete cure” within two to three days. Dose: Opt for sugar-free elderberry
syrup, and follow label directions.
Homeopathy. If you
feel achy, try Oscillococcinum (pronounced) os-sil-uh-cox-suh-num), a
homeopathic remedy that can ease flu symptoms if taken within 48 hours of the
first symptoms. Studies found significant symptom reduction after two days of
taking the remedy, and a skeptical medical review acknowledged results were
“promising.” Dose: Follow label
directions for use.
Recovery
You may be able to reduce
your supplements doses after a few days, but be careful. If your symptoms
recur, you may be suffering from a temporary deficiency and need to maintain a
relatively high vitamin C intake. To fight flu-related fatigue, consider adding
coenzyme Q10 and L-carnitine, vitamin-like nutrients that naturally enhance
energy productions.
Devada Rammell is a Holistic Health Practitioner and licensed Massage Therapist who
owns La Vida Sana Wellness, located in the Escondido Hills shopping
plaza between the Post Office and Round Table Pizza. More information about her services can be
found online at www.LaVidaSanaWellness.com.
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