Preparing for Cold and Flu Season

As cold and flu season arrives, it makes sense to do what you can to prevent germs from taking up residence and wreaking havoc in your body. Fortunately, the human body is naturally inclined toward wellness and health. Minor cuts heal, bones repair, and we get rid of colds—sooner or later. Staying well and recovering faster are greatly influenced by lifestyle choices. Integral to the practices of osteopathic and integrative medicine physicians is the belief that there is more to good health than just the absence of pain or disease. Their whole-person approach to medicine focuses on prevention and promoting the body’s natural tendency toward self-healing.

“Integrative medicine gives power back to patients as it fully acknowledges daily rhythms, exercise, stress, sleep, and the influence of diet,” explains osteopathic family physician Crystal Glassy, DO, UCLA Medical Center. “With my patients I discuss nutrition, mind-body modalities, judiciously recommend supplements, and I also use traditional medical therapies for various conditions.”

When it comes to colds and flus, Dr. Glassy takes an evidence-based approach on what she recommends. The following are among her go-to tips for preventing and treating colds and flus.

Cold Versus Flu

These two conditions have similarities, but they are caused by different viruses. In general, the flu hits harder and faster and is more severe compared to a cold—but both affect the upper respiratory system and can result in congestion, cough and sore throat. The flu usually includes fever, chills, body aches and fatigue; these symptoms are less common and milder in colds. Whereas a flu comes on quickly, the onset of a cold typically takes several days to manifest.

Unfortunately, there is no vaccine against the common cold, but there is for the flu, and Dr. Glassy recommends it. The flu can lead to severe complications, such as pneumonia. Older adults are more susceptible to flu complications because of other chronic conditions they may have and an immune system that weakens somewhat with age. Also, people with chronic conditions can experience more severe symptoms of those disorders, if they are also hit by the flu. That’s why the seasonal flu shot is such a smart choice.

Natural Strategies

The Centers for Disease Control and Prevention lists the peak cold/flu months as December through March. Here is what you can do to reduce your risk of getting sick.

Importance of Moisture. Flu viruses thrive in drier conditions. In people lower humidity dries out the mucous membranes, making them more susceptible to germs. The cilia, small hair-like protrusions that sweep away germs in the nose are less efficient when they’re dry. Using a nasal saline spray enables cilia do their job better. According to a study, people who used saline had fewer cold/flu symptoms and shorter duration of illness (six days versus 10 days).

Vitamin D. Taking 1,000 IU of vitamin D3 daily can be protective in people who are deficient in the vitamin. Because vitamin D is derived from sunshine and there is less of it in winter, it might be wise to take a supplement. Dr. Glassy recommends talking with your doctor before adding any supplements. Supplements can interact with some medications, reducing or possibility increasing the effect. Good food sources of vitamin D include fatty fish such as salmon, tuna, and mackerel.

Vitamin C. Studies didn’t credit this vitamin for preventing colds for the average adult, but some found that it reduced the duration of it. However, if you’re an active person, it might play a preventive role. Daily vitamin C of 200 mg was found to decrease incidence of cold/flu among athletes such as marathoners and skiers. Dietary sources of vitamin C include red pepper, kiwi and citrus fruits.

Zinc. This mineral helps the immune system fight off bacteria and viruses. Studies have shown that taking zinc may shorten the duration of cold/flu by about 30 percent. It’s most effective when taken at the onset of illness. The suggested dose is 9-24 mg elemental zinc gluconate or zinc acetate lozenges every two hours while awake. Dr. Glassy warns that the flavor enhancers mannitol, citric acid, and sorbitol may reduce the effectiveness of zinc. Good food sources of zinc include oysters, red meat, poultry, crab and lobster.

Probiotics. A healthy gut microbiome can go a long way to preventing colds and flus. Evidence has shown that probiotics can prevent upper respiratory infection. People who used probiotics had fewer colds, and those who had them had shorter durations. There are capsules and food sources such as yogurt and kefir. They must contain “live and active” cultures. In particular, Lactobacillus casei and Lactobacillus fermentium were credited for improving immune response in a 2017 study.

Exercise and Stress

Physical activity improves health in so many ways it’s impossible to overstate its value in wellness. Regular moderate exercise has been shown to reduce the incidence of colds/flus and it also improves antibody response with vaccination. Moderate activity is defined as doing something where you break a sweat within 10 minutes and can carry on a conversation (but not sing). You should do moderate exercise for at least 30 minutes most days of the week. Finally, too much stress damages health. A stress-reduction method (e.g., meditation, playing an instrument) is also valuable in possibly preventing or reducing the length of a cold. For more insights on flu/cold prevention, see Dr. Glassy’s excellent YouTube video at http://tiny.cc/jnnfaz.

And if you do get sick, stay home. Calm your cough with honey, gargle with warm salt water to soothe your throat, and get plenty of rest.

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