Staying Healthy in Winter

By Maureen Williams, ND

"The germ is nothing, the terrain is everything," Louis Pasteur is rumored to have said on his deathbed.  The founder of pasteurization and father of the Germ Theory of Medicine, in that epiphany, came to believe that a healthy immune system is the best protection against infection.

With a century of perspective, most of us now believe that a combination of factors contribute to our vulnerability to infection. A healthy internal terrain-a well-nourished, well-rested body-is surely critical to protecting us from viruses and bacteria, as well as parasites and carcinogens, but the load-how heavy with such organisms our environment is-also contributes to our likelihood of getting sick.

The Immune System

Barriers

This is the first line of defense: skin, mucous membranes that line the respiratory and digestive tracts, and the normal bacteria that live on all of our surfaces.

Immune cells

T-lymphocytes, B-lymphocytes, and other immune cells act as our surveillance mechanism in the blood.

Detoxification and elimination

The liver is the major organ of detoxification, working to neutralize harmful by-products of normal metabolism as well as toxins from food and the environment and preparing them for elimination via the skin, lungs, kidney, and large intestine.

Prevention Strategies

Reduce stress

Stress increases production of cortisol from the adrenal glands, a hormone that suppresses immune function. Stress compromises digestion and elimination, reduces circulation, and slows repair mechanisms. Practice relaxation. Breathe.

Exercise

Physical activity improves immune cell function, circulation, detoxification and elimination. It lifts mood and protects against all types of chronic disease. If only we could bottle it! Even in the winter we need to find ways to stay active, whenever possible, outside in the sun.

Sleep

The body really does need more sleep in the dark of winter. Give in if you can.

Nourish

Be sure to get enough of the proper fats into your cells. Sources include nuts and seeds, fish oil, flax seed oil, and olive oil. Proper functioning of the immune system requires adequate but not excessive protein. Studies show that sugars stop immune cells in their tracks, so avoid sweets, refined grains, and even fruit juices. Remember that vegetables tend to be much richer sources of vitamin C than fruits. A deficiency of any essential nutrient leaves us more vulnerable to infection. Overeating, obesity, and high cholesterol are associated with lowered immune function. So fill your plate with vegetables, whole grains, and legumes.

Foods especially potent for preventing and fighting infection include garlic, onion, ginger, shitake mushroom, dark green vegetables (kale, Swiss chard, collards, broccoli), dark yellow and orange vegetables (sweet potato, yams, tomatoes, carrots), and "living" foods like sauerkraut, yogurt, and miso.

Hydrotherapy

A cold rinse at the end of your hot shower will do wonders for immunity! Aim for 30 seconds under the cold spray. Gargling with plain water three times per day has been found to reduce the incidence of colds.

Manage allergies

Recurring infections are a sign that your immune system may be distracted by allergies. This includes environmental and food allergies. If you are plagued by frequent colds and flus, consider being evaluated for allergies.

If You Get Sick...

Don't despair! Getting sick-and recovering-is how we exercise the immune system. Remember all of the prevention strategies and implement them with more diligence, and consider adding supportive botanicals and extra nutrients to your program. Here are just a few:

Elder (Sambucus nigra)

The berries are flavonoid-rich, but it's the flowers that have immune-enhancing and expectorant properties for which it has become well known. It also reduces congestion and inflammation in the sinuses and nasal passages.

Yarrow (Achillea millefolium)

Expectorant, antimicrobial, diuretic, and anti-inflammatory, yarrow is especially indicated at the onset of a cold or flu with fever. It also stimulates appetite, circulation, and elimination, so can be in situations with lingering low vitality.

Vitamin C

Scientific research suggests that high doses can reduce the duration and severity of symptoms. Vitamin C is depleted in times of infection and other times of stress.  It should be taken in doses of 2000 mg 3 to 4 times daily, as long as it doesn't cause stomach upset, tapering down as symptoms subside.

Zinc

A number of studies have shown that supplementing with zinc can shorten recovery time in people with colds. Lozenges containing 15-25 mg of zinc gluconate can be taken up to 10 times per day, but only for a few days.

Dr. Williams earned her Doctorate in Naturopathic Medicine from Bastyr University in Seattle in 1995. She is a researcher and writer and has worked in private practice in Vermont and Cortes Island. She now sees patients at the Co-operative Community Health Centre at James Bay and at Cook Street Village Health Centre. www.maureenwilliamsnd.com