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Cold & Flu Prevention

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


  • 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!
  • 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 → ?
  • 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



    • 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 → ?


Rest + fluids
  • By forcing the body to reduce symptoms, increase length of common cold (from 3-5 to 5-7 days)
  • Natural mechanism your body uses to combat infection and promote healing process
  • Speak with your ND about fever management
  • Aspirin for children? NO!!!
  • 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
  • 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


  • 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