TIPS TO STAY HEALTHY DURING COLD AND FLU SEASON

This is a copy of the article I wrote and was recently published in my column.

It provides some natural ways to stay healthy during the cold and flu season.

PERSPECTIVES ON HEALTHY LIVING

How to Stay Healthy Through the Cold and Flu Season

By CORALIE RAIA DARSEY-MALLOY

With growing concern over swine flu, many people are looking for natural, effective flu prevention and treatment. In my own healing journey and from working with clients in my life-coaching practice, I have found a variety of ways to prevent and treat flu and colds naturally.

My mentor, Dr. George Kroeker, told me that it is important to keep the body in balance and when illness occurs, to create ways to support the system so it can heal itself.

Widespread outbreaks of influenza usually occur from October to March. Both colds and flus are picked up by direct contact or by touching objects previously handled by an infected person. Viruses can be a concern but the majority of people who come down with them recover within a week or two. The doctor I see says that although many believe in the efficacy of vaccines, they do not guarantee protection against the flu and sometimes cause more harm than good. This may be especially true this fall as rushed production allows less time for safety testing.

When clients call asking for suggestions to treat colds and flu, I suggest caution when using painkillers normally used for headaches. Many of the pills and hot lemon drinks contain the same active ingredients and can overload the system. It is advisable to consult a health practitioner before self-prescribing over-the-counter remedies.

Given that there are no known cures for colds and viruses, my first recommendation is to minimize exposure and strengthen your immunity as the best way to stay healthy. Here are some of my “perspectives” on healthy living and flu prevention:

The Basics

• Get enough sleep. The immune system functions much better with seven to nine hours sleep for optimal health. When the body is fatigued, it is less able to ward off viruses and infections.

• Exercise moderately on a regular basis.

• Avoid sugar. Even small amounts of sugar can impair immune function, leaving you more susceptible to the flu.

• During cold weather, indoor heating systems dry out the mucous membranes in the nose and throat. It is important to keep them well hydrated by drinking more water. Using indoor water fountains or other methods to improve humidity, especially in the bedrooms, makes sense.

• Germs and viruses enter through the eyes, nose, mouth and, possibly, ears; so it is important to keep your distance from those who are infected and wash your hands frequently. It's also advisable to carry a hand sanitizer and use it after shaking hands or touching handles, payphones and doorknobs. A naturopath told me that coating the inside of the nostrils with sesame oil can help to prevent germs from entering the body.

• If you are sick, stay home to recover and to prevent spread to others. Muffle coughs and sneezes with the crook of the elbow rather than using bare hands or tissues. When tissues are used, dispose of them immediately and thoroughly sanitize the hands.

• Relax and maintain a positive attitude. Too much stress has a negative impact on health and mental well-being. Meditation and creative visualization can be explored for their calming effects.

• Reduce alcohol consumption. Alcohol depletes B vitamins, impairs liver function and creates greater susceptibility to infections. You might want to add a B-vitamin supplement to your regime.

• Avoid smoking, including second-hand smoke. Cigarette smoke dries out the nasal passages and paralyzes the small hairs in the nose and lungs that help ward off viruses.

• Take regular saunas as many Europeans do. The air in saunas is too hot for viruses to survive; thus steam and infrared saunas cleanse the system and provide immune boosting effects. However, people with heart conditions should consult their health care practitioner before using any form of intense heat therapy.

In my work as a life coach, I also suggest clients include a variety of flu-fighting and immune-boosting foods in their diets. Some of these are:

• A variety of dark green, red and yellow vegetables and fruits. These are packed with healthful nutrients.

• Fresh, raw or lightly cooked garlic has strong, natural antiviral properties. [Editor’s note: See View from the Veg, page 5, for more on garlic.]

• Green tea, like garlic, is known to improve immunity.

• Cayenne pepper is filled with vitamin A and acts as a catalyst for herbs and vitamins. (maybe delete)

• It is important to supplement with yogurt or acidophilus pills after a round of antibiotics in order to replenish friendly bacteria that have been wiped out in the course of treatment. This could be relevant for people who get the flu and are given antibiotics for secondary bacterial infections.

• Echinacea is a popular cold and flu remedy especially if taken early, before symptoms worsen.

• A number of people find vitamin C and zinc lozenges beneficial, especially zinc gluconate and zinc acetate.

Colds are Another Matter

Although the common cold is usually milder than the flu, it is still worth looking after. If you ignore symptoms and try to keep going as usual, it can turn into a worse illness. If you have underlying medical problems, it’s especially important to pay attention. Here are more ideas for self care:

• At the first sign of a sore throat, gargle with ½ teaspoon salt in warm water.

• Saline nasal drops as well as steam inhalations with sage, chamomile leaves, menthol and eucalyptus can help clear sinuses.

• Whenever early symptoms of a cold or flu appear, put two tablespoons each of dried sage leaves and whole cloves in a large pot and make a tea. Sipping it can soothe the throat and help fight infections.

• Vapour rubs, hot water bottles and soaks in a warm tub with one to two cups of Epsom salts can provide steam to stuffed nasal passages and relief for sore aching muscles.

• Lozenges with menthol, eucalyptus, honey and lemon may soothe an irritated throat.

• Tissues with moisturizers can help prevent sore skin around the nose. Lip balm soothes chapped lips.

• Traditional Chinese Medicine (herbal remedies and acupuncture) can effectively bring the body back into balance.

• The following cold remedy is a family recipe that provides immune boosting and cleansing properties. I choose to drink this brew undiluted but it can be modified by adding water or reducing individual ingredients.

4 C. water

2 T. fresh or ground ginger

½ t. cayenne

1 whole head of garlic

2 quartered lemons (wash first, rind on)

Maple syrup or honey to taste

Simmer 20 minutes. Add ½ cup of mixture to ½ cup warm water or to taste.

Coralie Raia Darsey-Malloy is a freelance photojournalist, life coach, group leader and public speaker and can be contacted through the Fresh Beginnings website, www.freshbeginnings.com.