Colds and flu season is here. Learn how you can prepare yourself with some colds and flu prevention tips and natural treatments.

Everyone at some point in their life has come down with either a colds or flu. And, when colds and flu happen, the symptoms caused by these viruses can cause most people to feel miserable, as well as to miss significant amounts of time from work, school, loved ones, etc.

However, there always seem to be people we know who appear to be immune to colds and flu, even though everyone else is getting sick around them. You may hear people say something like “that person’s constitution is strong,” and “they have good genes,” “that’s why they don’t get sick.” Does that mean some of us are just doomed to become ill during cold or flu season because we don’t have “good genes?” The answer is NO! Fortunately, there are very simple and cost effective ways to help strengthen your own constitution and immune system so you can help prevent and effectively fight off these viruses in the event you do become ill.

Dietary Support for Colds and Flu

The following may help prevent colds and flus, as well as reduce the severity and duration of their effects (symptoms) if you happen to become infected:

• Following a diet consisting of clean, organic foods, especially green leafy vegetables. Limiting the consumption of red meat can also be helpful.
• Eat small amounts of fruit during the day, but not a lot. It’s actually a misconception that we need to consume lots of fruit. It may actually work against you due to fruit’s high sugar content. Sugar in large amounts weakens immune function.
• Avoid consuming processed sugars. This includes table sugar and, high fructose corn syrup, among others. Reducing natural sugar intake also tends to help.
• Avoid food sensitivities and food allergies (they are two separate issues). Both can cause inflammation in the body, which can weaken immune function.
• Drink plenty of water throughout the day (approximately half your body weight in ounces is considered a rule of thumb). Staying hydrated helps flush out toxins from the body and allows the blood to transport nutrients more efficiently to the body’s tissues.
• Eat foods rich in zinc, selenium, Vitamins A and C. These nutrients are more efficiently absorbed into the body when consumed through food. That is why it is better to obtain them through your daily diet in order to maintain optimal levels. These nutrients also help to prevent sickness before it has a chance to occur.

Lifestyle Habits for Colds and Flu

• 10 to 15 minutes of sun exposure per day tends to be enough time for your body to make its own Vitamin D, which is an important immune supporting and anti-viral vitamin (actually a hormone). However, for a sufficient amount of Vitamin D to be made each day, approximately 30% of your skin needs to be exposed to the sun and no sunblock can be used during that time.
• Stress reduction. Both emotional and physical stress (trauma, etc.) can cause a hormone called “cortisol” to increase in the body. Cortisol acts as a mild steroid, which causes the immune system to be suppressed. This obviously isn’t good for preventing or fighting off colds and flus.

Possible Stress Reducers:

• • Moderate exercise. This can include fast-paced walks and moderate resistance training.
  • Yoga. It is actually a type of exercise, but it helps with relaxation as well.
  • Meditation. At least 5 to 10 minutes per day tends to be helpful.

Supplementation may be needed in some situations:

• Zinc – Zinc for colds and flu is known to help strengthen immune system function (strong anti-viral properties), protects against tissue damage
• Selenium – strengthens immune system function (strong anti-viral properties), protects against tissue damage
• Vitamin C – strengthens immune system function, protects against tissue damage
• Vitamin D3 – strengthens immune system function (anti-viral properties), protects against tissue damage; if at least 10 to 15 minutes of sun exposure per day isn’t possible, then supplementation is likely needed
• Vitamin A – strengthens immune system function (strong anti-viral properties), protects against tissue damage

Even though a healthy diet and supplementing with vitamins and minerals tends to be safe, it is still important to seek out a qualified physician, preferably a Naturopathic Physician/Doctor, who is properly trained in nutrition and can help guide you.

It is also better to be on the safe side and ask to be tested for nutrient levels before supplementing. This is especially important when supplementing with Vitamins A and D, as well as Zinc and Selenium. It may be possible for these nutrients to be already at too high of a level, which may be harmful.

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