Natural Cold and Flu Prevention and Treatment

Staying healthy through the winter months is a difficult task, but there are a few ways that naturopathic medicine can be very helpful:

• Maintaining a healthy and strong immune system
• Reducing inflammation in the body, thereby reducing the severity of symptoms of colds and the flu
• Using strong antiviral and antibacterial remedies at the first signs of illness which can reduce the duration and the severity of a cold or flu

Maintaining a strong and healthy immune system is very important.  The immune response is a complicated system which has many different sub-systems and several kinds of cells and signalling pathways.  Our bodies’ response is so complex in fact that there are whole textbooks devoted to laying out our current understanding of the immune system.  However, what is important to point out is that the symptoms that we suffer from when we catch a cold or flu are not due to the direct presence of a virus or bacteria within the body but rather to our own bodies’ immune response to those external pathogens.  Thus, one might ask whether is is smart to always be ‘boosting immunity’ or whether we might actually be worsening cold and flu symptoms by taking immune-boosting supplements?

The answer to this question lies in an understanding of the specific aspects of our immune system that actually benefit us through their stimulation and those that are more helpful through their moderation.  Some of the systems and processes within the immune system that require boosting in order to treat and prevent a colds or flu are:

• Immune cells that specifically target bacteria and virally infected cells such as macrophages, phagocytes, and natural killer cells
• Mucous membranes (the barrier between the immune system and the outside world) throughout the respiratory tract and gastrointestinal tract which help keep bacteria and viruses away from our immune system

Some specific supplements and foods that have been shown to boost these parts of the immune system are:

• Vitamin C (present in citrus fruit)
• Vitamin D
• Selenium (found in brazil nuts)
• Zinc (abundant in pumpkin seeds)
• Echinacea purpurea and Echinacea augustifolia (ideally given in combination)
• Andrographis paniculata
• Hydrastis canadensis (Goldenseal. Caution when using this herb as it is best used under the care of a healthcare professional)
• Probiotics
• Garlic

Now that we know what we do want to boost in the immune system, we can turn towards understanding the part of the immune system that we want to keep in check: inflammation. Inflammation is a required process that allows for the immune system to respond and gather itself to the particular location of infection.  It involves an increase in blood flow and release of cell messengers (called cytokines) which helps bring the immune system cells to the infected area.   This inflammation is often one of the main causes of the signs and symptoms of a cold or flu.  The increased blood flow and activity of the immune system causes swelling and heat which leads to nasal congestion, sinus congestion, and pain.  The mucous that can build up as a result can cause a cough.  Inflammation can be the first part of an infectious process that can lead to increased body temperature (fever) resulting in body aches and chills.

With this in mind naturopathic treatment focuses on foods and supplements that help reduce and moderate inflammation in the body such as:

• Fish Oil
• Quercitin (present in apples and green tea)
• Green tea (rich in quercitin, but also powerful antioxidants known as catechins)
• A diet high in fruits and vegetables

The last major approach to preventing colds and flu that I want to mention is stress reduction.  I have seen in my practice many cases of individuals suffering from chronic stress only to see their immune system crash.  Sometimes my patients describe feeling like “there’s nothing left in the tank” which results in having a difficult time getting over a cold or flu.  In these cases the short-term approach is to help support and strengthen the immune system, but the long-term goal must involve reducing stress.  Of course these strategies will be different for everyone, but generally speaking this can be done by becoming active and changing the way we perceive stressful events in our lives.  Some practices that can help with this are:

• Regular exercise
• Yoga
• Meditation

A regular meditation and yoga practice can help one cultivate more mindfulness in their daily life.  By becoming more aware of what our automatic patterns are we can begin to make better choices in dealing with stress.   Stepping out of these automatic patterns can help reduce our stress because we can start to do things differently once we truly become aware of how we are living our lives.  And the less stressed out we feel the happier our immune system becomes.