Boost Your Immunity Naturally

September usually means the beginning of Fall and Back to School for most families. However, have you given any thought to boosting your family’s immune systems yet? The change in weather, and return to their germ infested petri dishes, I mean classrooms, means that your kids and/or you could potentially get sick any time now.
 
Why is it important to support our body’s natural ability to fight off infections?

Cold and Flu season stats
To start, there are over 200 different viruses cause influenza and influenza-like illness (fever, headaches, aches and pains, coughs, runny nose). According to a recent Cochrane review, the flu vaccine might only be effective against Influenza A and B, which represents about 10% of all circulating viruses (Jefferson et al, 2013). The authors’ conclusion from that review was, “Influenza vaccines have a modest effect in reducing influenza symptoms and working days lost. There is no evidence that they affect complications, such as pneumonia, or transmission.” (Jefferson et al., 2013).

Period of Contagiousness
You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time.

How Flu Spreads
Most experts believe that flu viruses spread mainly by droplets made when people with the flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose.

What Can We Do?
There are many things we can do to help prevent illness throughout the cold and flu season.
 
Basic Strategies:
1)Eat fresh whole foods: Eating a variety of fresh whole foods including plenty of colourful fruits and vegetables is essential to proper immune function
2)Avoid refined sugars, trans fats and salt: These foods are known to weaken the immune system.
3)Increase your consumption of vitamin C containing foods: Vitamin C is known to boost immune function and help prevent cold and flus. Increase vitamin C containing foods such as: oranges, lemons, grapefruit, strawberries, raspberries, black currants, peppers, spring greens, brussel sprouts, broccoli, cauliflower, etc.
4)Eat more garlic and onions: Garlic and onions both have anti-viral and anti-bacterial properties, helping the body to fight off any germs it may come into contact with. (Raw consumption provides a greater benefit than cooked)
5)Drink up: Ensuring you are adequately hydrated will help enhance your immune system. Aim for half your weight in fluid ounces. (ex. If you weigh 150lbs, you should consume 75oz. of water a day)

6)Sleep, Sleep, Sleep: Ensure you are getting around 8 hrs of sleep per night and you are sleeping soundly. Too little non-restorative sleep is known to weaken the immune system.
7)Exercise: Engage in at least 20 minutes of physical activity per day. Exercise helps to increase circulation and lympathic flow, both of which help boost the immune system.
8)Breathe: Practice deep breathing exercises to help manage stress. High stress, fear, and worry can weaken the immune system, making you more susceptible to infections.
9)Wash hands: Wash your hands frequently using warm water and a natural anti-bacterial soap to prevent the spread of infection.
10)Cover your Cough: Cough or sneeze into your sleeve to prevent spreading infection and avoid touching your nose, mouth, eyes until hands are washed.

Additional Helpful Measures
Think drinking tea is just for your grandma? Well think again!

Herbal Teas
In a Harvard study, they found that people who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink. The amino acid responsible for this immune boost, L-theanine, is abundant in both black and green tea—decaf versions have it, too.

Your optimal dose: Several cups daily. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew.

5 Herbs for Prevention
Astragalus (Astragalus Membranaceous)

• A deep immune activator, it’s known for its antibacterial and antiviral properties. From a Traditional Chinese Medicine perspective astragalus helps warm the Wei Qi, which is our defensive Qi or immune system. Can be used in combination with other herbs or by itself. If you do become ill you want to switch from this herb to another that has more active illness fighting properties.
• Dose: Decoction: 2-4 tsp/cup 3x/d

 
Siberian Ginseng (Eleuthrococcus senticosus)

• Immune system modulator, helps the body adapt to stress and strengthens the immune system.  Also helpful for decreasing inflammation in the body. Often included in immune formulas. If taking long term, it is generally recommended to take periodic breaks from use (eg. 6 weeks on, 2 weeks off).
• Dose: Decoction: 2-15 g 1x/d

 
Cinnamon (Cinamomum cassia)

• A nice addition to a tea or hot cereal, this herb not only has antimicrobial properties, it also helps settle the stomach and prevent diabetes. Should not be used in pregnancy as the essential oils may cause uterine stimulation.
• Dose: powder: 5-20 grains 3x/d, or to your taste

 
Dang Shen (Codonopsis pilosula)

• Another good adaptogen, helps the body adapt to stress and strengthens the immune system. Used for weak lungs from a Western and Traditional Chinese Medicine perspective. Considered a milder substitute for Panax ginseng.
• Dose: Decoction of root: 9-30 g per day

 
Schisandra (Schisandra chinensis)

• Often combined with other similar adaptogens, it also has effects on the lungs, helping to expel mucous and decrease cough.
• Dose: decoction: 6-9 g each day
  

5 Herbs for Treatment
Echinacea (Echinacea angustifolium/purpurea/pallida)
- Stimulates the immune system to increase phagocytosis by macrophages (cells that kill and eat microbes). Antimicrobial/bacterial/viral properties. Best given at the first sign of infection. Dose: Decoction: 1-2 tsp/cup 3x/d
 
Ginger (Zingiber Officinale)

• Primarily known for its effects on the stomach. Helps to relieve nausea and vomiting, as well as gas and cramping. The warming properties of ginger gently increase the temperature of the body helping to eliminate heat sensitive microbes.
• Dose: Infusion 1 tsp/cup as needed

 
Licorice (Glycyrrhiza glabra)

• A sweeter herb that is good for a cough. Helps to soothe a sore throat and get mucus out of the lungs. Has antimicrobial and antiviral properties. Not recommended if you have hypertension or are pregnant/nursing.
• Dose: Decoction (root): ½-1 tsp 3x/d

 
Elder Flower/Berry (Sambucus canadensis)

• Used for cough and nasal obstruction (eg. sinusitis), especially good for kids because they generally like the taste. Have anti-inflammatory and antiviral properties. Also helps to induce perspiration with fever so more microbes are killed and flushed out of the system.
• Dose: Infusion of flower: 2-4 g /250 mL water

 
Mullein (Verbascum thapsus)

• Primarily used for cough, particularly the dry hoarse cough that causes a lot of irritation to the lungs. Helps to soothe, and decrease the cough while still getting the mucous out. Another one that could be used with kids since it has a milder taste.
• Dose: 1-2 tsp/cup
  

Infusion vs. Decoction
An infusion is a water-based preparation made by steeping leaves, flowers, and other non-woody parts of a plant in either hot or cold water. The traditional cup of herb tea is the archetypal infusion.
 
A decoction is also water based, but it’s done by gently simmering the herb in boiling water. This method is used for tougher plant parts, such as roots, barks and seeds.
 
Powders: What are they good for?
Usually when people think of tea they think of the leaves and flowers of the plant in a cup of hot water. However, there are certain herbs that are better made into an infusion using the powdered form. For example, some herbs are rich in volatile oils that are medicinally useful and when boiled will evaporate and be lost. Valerian root is an example of a woody part that would be better ground to powder and prepared as an infusion. The preparation method usually depends on the use of the herb. This is why it is important to consult with a trained practitioner because they can help you select the most appropriate herb and preparation method based on your particular health concerns.
 
 
Note: This presentation is not meant to replace the advice of a trained practitioner. In order to formulate a proper treatment plan, you should consult with your Naturopathic Doctor or other health care provider.
 
 

 
 
Resources:
Center for Disease Control and Prevention. (2013). Seasonal Influenza: Key Facts about Influenza (Flu) & Flu Vaccine. http://www.cdc.gov/flu/keyfacts.htm
Hoffmann, D. (2003). Medical Herbalism: The Formulation and Preparation of Herbal Medicines. Healing Arts Press. Print.
Jefferson et al. (2013). Vaccines to prevent influenza in health adults. http://summaries.cochrane.org/CD001269/vaccines-to-prevent-influenza-in-healthy-adults.
Ontario Association of Naturopathic Doctors. (2013). Staying Healthy in Cold and Flu Season. http://www.oand.org/staying-healthy-in-cold-and-flu-season/
Public Health Agency of Canada. (Nov 2, 2013). Flu Watch: Influenza/ILI Activity (geographic spread). http://www.phac-aspc.gc.ca/fluwatch/13-14/w44_13/pdf/fw2013-44-eng.pdf