Preventing Colds & Flu Naturally
Preventing Colds & Flu Naturally
When it comes to colds and flu, the best treatment is prevention, and that means strengthening immunity. Conventional medicine offers only one preventive, immune-boosting strategy, which is flu vaccination. Studies show that flu vaccination reduces infection rates in healthy adults by about 25%, and absenteeism by about 43%, but this protection comes at a price. Vaccinations can cause flu symptoms and fatalities, especially among the elderly, consult your physician to discuss the risks versus the benefits. Whether you choose vaccination or not, it is wise to optimize immunity before colds and flu begin to spread.
We'll cover these in order of importance:
1) Optimal Nutrition
According to noted naturopathic physician and author Michael Murray, N.D. (Encyclopedia of Natural Medicine), "An overwhelming number of studies lead us to the conclusion that any single nutrient deficiency can profoundly impair the immune system." And, research shows that even dietitians cannot easily devise acceptable, palatable daily menus that provide the minimum vitamin-mineral requirements (US RDAs), without excessive calorie intake. This is why multivitamin products make sense. But certain nutrients are the most important ones for optimal immunity. These preventive stars may provide greater protective potential when taken in higher doses than in most multivitamins. Look for a multivitamin/mineral product that supplies at least the US RDA for these nutrients, and add extra amounts as needed to reach the suggested intake.
In addition to key vitamins and minerals, research indicates that the traditional Chinese herb astragalus, and the amino acid compound NAC, provide extra protection against viral infections.
| Top Prevention Nutrients* | ||||
|---|---|---|---|---|
| Nutrient |
|
RDA
for Kids 4-6 |
RDA
for Kids 7-10 |
for Adults** |
| Vitamin A | 5,000 IU | 2,500 IU | 3,500 IU | 10,000-25,000 IU |
| Vitamin C | 60 mg | 45 mg | 45 mg | 100-2,000mg |
| Vitamin E | 30 IU | 7 mg | 7 mg | 200-800 mg |
| Mixed Carotenoids*** |
5-6 mg | n/a | n/a | 100-180 mg |
| Iron? | 18 mg | 10 mg | 10 mg | 18 mg |
| Zinc? | 15 mg | 10 mg | 10 mg | 30-50 mg |
| Selenium? | 62 mcg | 20 mcg | 30 mcg | 200 mcg |
| N-acetyl cysteine | n/a | n/a | n/a | 1,800
mg/day (600 mg, 3 times/day) |
| Astragalus | Adults,
teens and seniors should use the manufacturer's recommended dose of
astragalus. For children, use one-third to half the adult dose, or use the recommended dose of Herbs for Kids astragalus product, featured in our Cold & Flu Prevention selection. |
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*Source: Food and Nutrition Board, National Research Council. Daily Value is a new measure that replaces the US RDA (recommended daily allowance) figures previously used on foods and supplement labels. The Daily Value figures generally represent the higher of the US RDA figures for men and women. There are no Daily Values set for children, so we have provided the US RDA figures.
**Compiled from various sources, including the National Library of Medicine, and "The Encyclopedia of Natural Medicine," by Michael Murray, N.D. Note: Vitamin A is toxic in excessive amounts, adults should not exceed 25,000 IU per day. Pregnant women should take no more than 10,00 IU per day, and children should take no more than 3,500 IU.
***Mixed carotenoids (beta-carotene, alpha-carotene, lutein, ect.) are available as supplements; red-yellow and dark green vegetables (e.g., bell peppers, spinach, winter squash, ect.) are the best food sources.
A balanced diet plus a multivitamin supplement will usually provide these amounts.
Look for a multivitamin/mineral
product that supplies at least the US RDA for these nutrients, and add extra
amounts as needed to reach the suggested intake. See references.
Exercise
Exercise is critical to proper immune function, as many studies have shown.
By the same token, don't exercise too vigorously if you feel a cold or flu coming
on, your body needs all its energy to fight the infection.
Good Mood and Human Contact
Several studies indicate that people who are happier and have more friends and
social contact get fewer infections than people who are isolated and anxious
or depressed. Depression occurs more frequently in winter months in northern
latitudes, and must be treated as a serious disease in and of itself.