Here are the notes that compliment the recent “Natural Approaches To…” Cold and Flu Prevention Health Seminar. Thanks to all who made it out – it was great seeing you! Please contant me if you require any clarification on anything we covered during the talk.
Cold vs Flu:
- Flu → rapid onset and progression + fatigue, body aches, higher fever
Prevention:
Hygiene
- Hand-washing is still key
- Hand-sanitizing gel (when no access to soap and water) → drying effect and can lead to breaks in skin → moisturize!
Exercise
- Circulation → deliver white blood cells + eliminate infection
- Homework: 3 ways to get 20-30min of exercise (CARDIO + STRENGTH) on most days of the week? GOAL → ?
Nutrition
- Vitamin C
- May not prevent colds, but can reduce severity and duration
- Vitamin E
- Antioxidant partner with Vitamin C
- Sources: nuts (almonds) and seeds
- Vitamin A/Provitamin A Carotenoids
- Mucous membrane support → barrier to infection
- Sources: fish liver oils, dairy products, eggs, carrots, spinach, kale, cantaloupe
- Vitamin D
- Immunomodulator (+ bone integrity, neuromuscular function cancer prevention, insulin secretion/action)
- Sources: sunlight, cod liver oil, oily fish
- Zinc
- Antiviral
- Sources: seafood, meats, whole grains, wheat germ, wheat bran, dairy products, legumes, peanuts, egg yolk, nuts, seeds
- Garlic → antiviral
- Probiotics
- WATER!
Sources of Vitamin C
Fruits
Vegetables
- Cantaloupe
- Citrus fruits and juices
- Kiwi
- Mango
- Papaya
- Pineapple
- Strawberries, raspberries, blueberries and cranberries
- Watermelon
- Broccoli, Brussels sprouts and cauliflower
- Green and red peppers
- Spinach, cabbage, turnip, greens and other leafy green vegetables
- Sweet and white potatoes
- Tomatoes and tomato juice
- Winter squash
Balanced Lifestyle:
- Chronic stress suppresses the immune system
- Homework: 1 stress management technique that you can realistically integrate into your daily routine. GOAL → ?
Management:
Rest + fluids
- By forcing the body to reduce symptoms, increase length of common cold (from 3-5 to 5-7 days)
Fever
- Natural mechanism your body uses to combat infection and promote healing process
- Speak with your ND about fever management
- Aspirin for children? NO!!!
Antibiotics
- Can be useful for bacterial infections
- Kill all bacteria…including the good guys
- Ask your ND for more info
Anti-microbial herbs
- Onion and garlic
- Echinacea
- Eucalyptus
- Goldenseal
- Thyme
Hydrotherapy
- Steam inhalation
- Loosens mucus → can add eucalyptus, tea tree, peppermint or thyme essential oils
- Salt gargle
- Foot bath
- Can add mustard powder for added warming effect
- Alternating hot/cold shower
- Increase circulation and energy
Supplements:
- To correct nutrient deficiencies and/or make up for poor dietary choices
- To replenish what is missing in your food (vitamins, minerals, enzymes, flora, and antioxidants)
- To provide your body with the nutrition necessary to combat today’s stresses
- To meet the higher nutritional needs of today’s lifestyle
- To decrease your risk of chronic disease and reduce health care costs
ISOTONIC SOLUTION → enhanced delivery and absorption
