Don’t Go Viral: Simple Ways to Support Health During the Holiday Season

Written By Guest User

There are so many easy ways we can support our health as we move through the flu season. Here are some of our most effortless tips for staying healthy when there are viruses circulating in our homes and communities:

1. SANITATION

Sanitation is key in preventing the spread of viruses. One of the easiest, most effective things you can do is to wash your hands thoroughly and often with soapy water and avoid touching your face.  And don’t forget about your phones! Be cognizant of where you place your phone and sanitize its surface often.

2. GET SOME REST!

Sleep is essential to a healthy, functioning immune system. Sleep helps to modulate a healthy inflammation response, reduce risk of becoming sick, and improve outcomes if you do become sick.

 3. STAY HYDRATED WITH MINERAL BALANCED WATER

Battling a virus can lead you to become dehydrated. In addition, your immune system needs adequate hydration to move into and out of cells to effectively fight off intruders. Therefore, maintaining proper hydration is essential. If you can, avoid caffeine, sugary drinks (including juice!), and alcohol and instead focus on water and non-caffeinated teas.

 4. AVOID YOUR FOOD INTOLERANCES AND SIMPLE SUGARS

Your gut houses its own immune defense system and so keeping your gut healthy will go a long way in keeping you healthy. This includes avoiding foods that can lead to inflammation in the gut. Studies have shown that eating simple sugars can decrease your immune cells’ ability to eat up and destroy infectious agents (a process called phagocytosis). Additionally, diets high in simple sugars can also encourage the growth of unhealthy kinds of bacteria in the gut microbiome, leading to dysbiosis. As the gut microbiome is increasingly becoming recognized as an essential part of our immune system response, dysbiosis can be a detriment to overall immune health.

 5. EAT NUTRIENT-DENSE, ORGANIC FOODS

Eating well is vital for optimal health as we rely on the foods we eat to get the nutrients, minerals, and cofactors that keep our bodies and immune systems functioning at their best. Complex carbohydrates that are high in fiber (from fruits and non-starchy vegetables) can help reduce unnecessary inflammation. Additionally, certain food and herbs possess various antioxidants and flavonoids that can further support immune system health and boost your body’s ability to fight off infection. Don’t know where to start when it comes to eating healthy? Our nutritional counselor offers in-depth, customized, nutritional guidance developed for your unique body to make eating healthy easy.

6. MAKE SURE YOUR VITAMIN D LEVELS ARE OPTIMAL

Vitamin D has immunomodulating actions, meaning that it helps to ensure that your immune system response is strong enough to help fight off infection but not too strong that it can cause damage in your body.4 Vitamin D helps your immune cells to recognize pathogens so that they can be effectively eliminated before they start becoming a problem. Studies have demonstrated that proper vitamin D intake can help prevent against influenza, though no studies have yet been done on coronaviruses.4 If supplementing, be sure to check with your doctor for appropriate dosing as over-supplementation can be harmful.

 7. ENGAGE IN STRESS RELIEVING PRACTICES

The effects of stress on the immune system is highly nuanced but for the most part, it has been seen that chronic stress can be immunosuppressive. Chronic stress suppresses production and activation of some key cytokines (which help to boost your immune response to infection) and can decrease activity of natural killer cells which are essential in killing viruses.5 For ideas of helpful ways to mitigate stress, see our recent e-magazine on anxiety.

 8. TAKE YOUR FAVORITE IMMUNE SUPPORT PRODUCTS

There are many choices out there, but some common favorites that are easy to find include: zinc, vitamin C, licorice root, echinacea, mushrooms, and probiotics. Be sure to talk with your naturopathic physician regarding safe and effective dosing of each.

Zinc has been found to the decrease duration and severity of cold symptoms.6 Vitamin C is a strong antioxidant that can help protect against damaging effects of an overactive immune response.

Licorice root contains glycyrrhizin which has antiviral properties and has been shown to help clear influenza A from human lung cells.6 Echinacea also has antiviral activity and has a long history of traditional use for treatment of the flu.6 Make sure to check with your ND before using as these can be contraindicated in some patients.

Mushrooms contain beta-glucans which have been shown to help activate immune system response, by increasing activity of cells that help to attack and destroy pathogens (macrophages and natural killer cells).7

Probiotics have been found to promote immune system response against influenza viruses and to reduce the rate of upper respiratory tract infections. Bifidobacterium longum specifically helps to increase natural killer cell production in the lungs (virus killing cells).6

 References:

  1. Besedovsky, L., Lange, T., & Haack, M. (2019). The Sleep-Immune Crosstalk in Health and Disease. Physiological Reviews, 99(3), 1325–1380. doi: 10.1152/physrev.00010.2018

  2. Murphy, K. (2018, January 12). In the Flu Battle, Hydration and Elevation May Be Your Best Weapons. Retrieved March 5, 2020, from https://www.nytimes.com/2018/01/12/well/live/flu-h3n2-virus-care-remedy.html

  3. Myles, I. A. (2014). Fast food fever: reviewing the impacts of the Western diet on immunity. Nutrition Journal, 13(1). doi: 10.1186/1475-2891-13-61

  4. Greiller, C., & Martineau, A. (2015). Modulation of the Immune Response to Respiratory Viruses by Vitamin D. Nutrients, 7(6), 4240–4270. doi: 10.3390/nu7064240

  5. Vitlic, A., Lord, J. M., & Phillips, A. C. (2014). Stress, ageing and their influence on functional, cellular and molecular aspects of the immune system. Age, 36(3). doi: 10.1007/s11357-014-9631-6

  6. Mousa, H. A.-L. (2016). Prevention and Treatment of Influenza, Influenza-Like Illness, and Common Cold by Herbal, Complementary, and Natural Therapies. Journal of Evidence-Based Complementary & Alternative Medicine, 22(1), 166–174. doi: 10.1177/2156587216641831

  7. Akramienė, D., Kondrotas, A., Didžiapetrienė, J., & Kėvelaitis, E. (2007). Effects of ß-glucans on the immune system. Medicina, 43(8), 597. doi: 10.3390/medicina43080076

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