by Tom Etges
It’s the time of year when many of us feel like targets for the common cold. Add to that the stress holidays can bring, and staying healthy can seem like a real feat. While there may be no sure-fire way of staying clear of viral infections, also known as Wind Invasions in Chinese medicine, there may be some things we can do to lower our chances of getting sick.
1. Vitamins. We need certain nutritional elements to support our immune systems. These include vitamins B6, B-12, folic acid, copper and iron. Vitamins A, C, E, zinc and selenium are also helpful and can be found in Airborne. The good news is that most of us get enough of these vitamins in the foods we eat, although some higher risk patients, such as smokers, pregnant and breastfeeding women, and the elderly may not. A multivitamin is probably sufficient for most of us this time of year.
2. Green tea. A potent plant-derived antioxidant, polyphenol, is contained in green tea. Some studies show one type of polyphenol may actually kill flu viruses, reduce inflammation that can promote disease, and boost cells that help fight off infection. To maximize the benefits, steep the tea in just-below-boiling water for no more than one or two minutes, and don’t add milk; proteins bind up the polyphenols rendering them inactive.
3. Probiotics. So-called “good bacteria” found in yogurt, kefir, sauerkraut and other foods helps protect your immune system, promote digestion, and reduce the chances of developing an intestinal infection. Consuming probiotics regularly can help bolster the “good guys” in the colon by lowering the pH, which also inhibits the disease-causing bacteria. When buying yogurt or kefir, always choose products containing live and active cultures.
4. Reduce stress. Your body’s ability to fight off an infection goes down as mental and physical stress increase. It’s important to “drain the stress tank” every day through deep breathing, exercise, yoga and meditation. Find ways to slow down and “unplug,” if only for brief periods during the day.
5. Ayurvedic herbs. Indian ginseng (up to 1,000 milligrams twice daily after meals) and tumeric (1,000 milligrams up to three times a day) can help bolster your immune system and prevent a cold.
6. Avoid excess caffeine. While tempting this time of year, starting your day with excessive amounts of caffeine can actually stress the adrenal glands, as well as the Kidneys — in traditional Chinese medicine. Part of the job of these organs is nourishing the body’s vitality and immune system. Cold winter temperatures act to weaken the Kidneys, thereby adding to this immunity “drain.” Sticking to decaffeinated beverages, or at least limiting caffeine this time of year, may keep you healthier.
7. Wash your hands. Simple, huh? Cold viruses are spread by both transmission through the air and from contact with contaminated surfaces. Washing your hands periodically can help reduce picking up a virus through the latter. A former professor of mine, who taught pediatric infectious disease, used to call our fingers the “10 vectors of disease transmission.”
8. Acupuncture. Yes, acupuncture. Treatments that strengthen or tonify the Wei Qi, or Defensive Energy, help the immune system by bolstering the “first line of defense.” For my clients prone to seasonal respiratory infections, I include a regular acupuncture input — dubbed a winterizing treatment — to strengthen the Wei Qi, sometimes combining this with Chinese herbs. I find this approach helpful for bolstering a person’s immune system, especially before they travel. It is also helpful in situations where the person has historically become ill (e.g., family gatherings and conferences — where germs are easily shared.) Treating a person with acupuncture and herbs within the first 24 to 48 hours of an upper respiratory infection onset can also be an effective way of shortening the duration of the illness and reducing the severity of symptoms.
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