In this issue:
Meow,
Quick Review on Colds, Flus and Tips on Staying Healthy This
Flu Season
Those nasty, cold and flu bugs are quite fond of humans this time of year. So
what’s the difference when it comes to a cold or flu?
Flu - the flu is characterized by a rapid onset of infection in the bronchial
tubes and lungs, and it causes humans to feel awful all over. Other symptoms
include a cough, exhaustion, headache, and fever. The flu is far more contagious
than the common cold, since it can spread from person to person through the air.
Colds - a cold comes on more slowly than the flu and affects primarily the
head and throat with mild to moderate cough, sneezing, a stuffy nose, and
swollen sinuses. Colds rarely come with the fever and achy feelings associated
with the flu. The cold virus is spread primarily through physical contact of
some kind, which can include touching things like doorknobs used by sick people
(alas)!
Fast fact: Both the flu and colds are viral infections – thus
antibiotics are not useful as treatment.
The flu is far more dangerous than a cold and accounts for an average of
36,000 deaths annually, according to the Centers for Disease Control.
Flu shots are one way of protecting yourself from the flu, though this year
(again), it may be tough to get a shot due shortages in supplies.
So practice a few of these cold/flu tips to stay healthy this season:
- Avoid close contact with people who are sick. If you get sick, stay home
for the contagious first days to protect others from getting sick.
- Cover your nose and mouth with tissue when you cough or sneeze.
- Keep your hands clean.
- Avoid touching your eyes, nose, and mouth.
- Avoid high levels of stress which can double the rate of an infection
compared with those with lower stress!
- Get enough rest.
- Continue to be physically active to keep your immune system humming.
- Eat a balanced diet of carbohydrates, proteins, and fats to ensure
plenty of vitamins and minerals. Remember that sugar is bad for certain
immune cells called neutrophils and slows down these friendly warriors’
ability to engulf and gobble up viruses.
- Keep hydrated but avoid soda, coffee, and other caffeinated beverages,
which can dry out the human body.
Natural Cold and Flu Crushers
In addition to tips above, adding certain dietary vitamins and supplements to
your daily regimen may also help to ward off infections by boosting your immune
system.
Here are just a few suggestions:
Vitamin C
Remember our good old friend, Linus Pauling? Back in 1970, Pauling wrote the
book on everyone’s favorite anti-flu vitamin, vitamin C.
Since 1970, there have been over twenty studies that showed that vitamin C
was effective in reducing the severity of flu symptoms. (For example,
one study shows that vitamin C boosts immune system in as little as 5
hours)
Vitamin C
is a proven anti-inflammatory, collagen- building nutrient, which helps to get
your respiratory system back in gear. A strong respiratory tract is your first
defense against flu viruses. Vitamin C also has the added benefit of increasing
the effects of friendly phagocytes, which “eat” viral cells.
Studies show you should take at least 2,000 mg per day, because your body can
absorb and utilize much more vitamin C when you are sick.
Vitamin E
Vitamin E
is an antioxidant that strengthens the immune system. Nuts, sweet potatoes, and
avocados all contain vitamin E. However, most foods generally contain only small
amounts of vitamin E. It is good to take a vitamin E supplement to ensure you
get the optimum dose of 400 IU.
The
Journal of American Medical Association published a study of older
adults that took a vitamin E supplement everyday had fewer colds than those who
didn’t receive the supplement.
B Vitamins
The entire family
of B vitamins is also crucial for efficient immune system defense. They
are used by the human body to produce immune system components like T-cells and
anti-bodies.
In particular, pantothenic acid (vitamin B5) is noted for promoting antibody
production and for supporting function of the adrenal glands, the health of
which is so important in stress management. Some good dietary sources of this
nutrient include eggs, milk, potatoes, whole wheat, peas, beans, and fresh
vegetables.
There is some evidence that extra vitamin B6 can give “older” immune systems
a boost. In a study at Tufts University, a dosage of 50 milligrams a day hiked
immune response to levels associated with much younger adults.
Melatonin
As people age, there is decline in the immune system function. According to
Dr. Walter Pierpaoli and Dr. William Regelson in their book The Melatonin
Miracle, melatonin can keep the immune system working at peak capacity.
Their studies found that melatonin:
- Strengthens antibody response to attack invading organisms such as
viruses and bacteria
- Increases activity of the thymus and thyroid gland producing more T cell
lymphocytes (good immune fighters!)
Melatonin
is produced naturally by the human body and usually peaks at night, during
sleep. That’s part of why you need to rest when you are fighting the cold or
flu!
Melatonin is also considered a potent antioxidant and is thought to be
6-10 times more active than vitamin E as an oxygen free radical scavenger.
Selenium
Selenium is best known as an antioxidant and catalyst for the production of
active thyroid hormone, and it also supports healthy moods. Nutritional
deficiencies of selenium have long been associated with reduced immune system
responses and susceptibility to infectious diseases.
However, recent research has demonstrated that oxidative stress in the body
(specifically, deficiency of selenium) can actually lead to mutations of viral
pathogens, creating more contagious and life-threatening viruses.
It’s not merely coincidental that many of the most virulent viruses originate
in Asia, where soils and diets are highly deficient in selenium. With
insufficient selenium available, viruses found in livestock and birds are able
to jump to human hosts and mutate into more punishing forms. Think of the avian
flu for reference.
Generally 100-200 micrograms per day of selenium can help to ensure optimal
resistance to typical cold and flu viruses.
There are plenty of other vitamins, herbs, nutrients to try during the cold
and flu season such as vitamin A, zinc, coenzyme-Q10, garlic and echinacea, to
name a few.
Click here to link to the latest thinking on diet and immunity.
Health in the News
That’s all for now! Don’t forget to
“spread the word”
about our big 15% off Cold and Flu Sale to your friends! ^..^
Still purringly yours,
Guido
Guido Housemouser
Chief Kat and Community Manager
Our Health Co-op
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