The All Natural Flu "Shot"

Tis the season for sniffles, sore throats, and sharing germs. Some of our clients get flu shots. Others, like myself, do not. So, I asked Kate to put together a Guide to Winter Wellness that would help our clients and their families stay healthy throughout the winter and "flu" season. Here is what she had to say.

With the weather getting colder, more people are packed indoors in close quarters. This increase in close contact increases the passing of germs, and with the cold dry air, germs tend to stay airborne longer increasing your chance of collecting them. Without your immune system in top shape you are at risk for catching everything from the common cold to the flu (which can hang on for weeks). Here are seven helpful tips to stay healthy and keep your immune system at 100% throughout the winter months without barricading yourself in your house avoiding all human contact.

1. Pick a natural kick – Energy wanes in the winter when the days are shorter, but jump-starting your day with several cups of Joe may undermine your immune system. “Caffeine stresses the adrenals, the glands that sit atop the kidneys and support the body’s immunity and energy,” explains herbalist Madelon Hope. “Cold weather already compromises the kidneys, the source of our energy and vitality.” Opt for a non-caffeinated, herbal tea instead like nettle tea which is a natural energizer.

2. Eat to increase your immunity – Nutrients that can help boost immune functions include Beta-carotene, Vitamins C and E, and Zinc. Beta-Carotene is an important antioxidant and is found in oranges, carrots, yams, cantaloupe, and green leafy vegetables. While eating certain nutrient rich foods can help boost immunity, fats, especially saturated, and cholesterol have been found to depress the immune system and interfere with white blood cell function. Saturated fats and cholesterol can be found in animal products (meat, whole fat dairy products, and whole eggs).

3. Try a 10 minute relaxation exercise – Stress is the immune system’s worst enemy. Whether you are dealing with situational stress or long duration emotional stress it can wreck havoc on your immune system and your body’s ability to fight off germs. “Over time, high levels of stress hormones dampen the immune system,” says Timothy McCall, MD. Research shows that as little as 10 minutes a day can help relieve physical symptoms of stress and boost immunity.

4. Keep moving – The cold weather is no excuse to become a couch potato this winter. Daily exercise can help boost your immune system by increasing your heart rate which in turn increases the circulation of white blood cells, finding and fighting germs early on. Aim for at least 30 minutes of moderate intensity exercise each day combining strength training and cardiovascular exercise. Research has found that women who are physically active daily combining strength training and cardiovascular exercise are three times less likely to catch a cold then women who participate in only light stretching. Just don’t overdo it, too much exercise can weaken the immune system instead of enhance it.

5. Have fun – Researchers at Loma Linda University in California discovered that looking forward to an event boosts immunity. They compared the stress levels of two sets of students – one group was anticipating a positive experience; the other group was feeling neutral. Those in the first group had lower levels of stress hormones, including cortisol and epinephrine (adrenaline), which are known to weaken the immune system over time. “Our studies show that biological changes take place before and in anticipation of an event. Specifically, detrimental stress hormones decrease when you look forward to something you enjoy,” says Lee Berk, the study’s lead author.

6. Just add water – To the air and your body. Researchers recently linked the spread of the flu to winter’s low humidity, meaning moisture may be a natural weapon against airborne germs. The theory is that germ-infused droplets from sneezes and coughs stay airborne longer in dry air. But moisture in the air (humidity) makes the droplets grow too large to float, and they fall to the ground. Consequently, you’re less likely to inhale them. A humidifier is the best way to increase your home’s humidity level, says Anice Lowen, a microbiologist at the Mount Sinai School of Medicine in New York. When you add moisture to the air, remember to add it to your body as well. Low humidity can dry out mucus membranes. Aim for at lest 6-8 glasses of water (non-caffeinated) each day. Courtesy of Yoga Journal Magazine.

7. Revel in your relationships – Loneliness can have a negative impact on your immune system. In a 2005 study, researchers asked college freshman to keep daily diaries charting their levels of loneliness, mood, and stress, then followed up with calls and emails to see how each student was faring. The students got flu shots and had blood samples taken throughout the study. The students who had only a small social circle and who reported high levels of loneliness tended to have struggling immune systems. So, reach out to others with shared interests and stay connected to stay healthy.

OK. It is time for the question of the week. The winner will be entered to win 3 free personal training sessions just in time for your New Year’s Resolutions. The drawing will take place January 1, 2009.

This week the “question” is a little different. I am looking for the funniest caption to the picture below. You have until 5pm on Wednesday to post your caption to the blog. I will then review all the entries and pick my favorite. Remember point 5 above was “Have fun”!

Have a great day!

PJ