What can I do at home to help me get through cold and flu season?

As we move into the colder, darker months, the risk of infection goes up. Covid, influenza, pneumonia, colds and other infections are more common between October and March for a variety of reasons.

Cold weather impacts our susceptibility to respiratory infections by reducing the nasal mucosa’s ability to produce mucous. The nose is a major entry point for respiratory viruses, and the mucous serves both as a barrier to infection and can “Push” infection out.

People also gather for holidays and do more indoor activities during the colder seasons, thus increasing our exposure to viruses and bacteria.

Doing things to help our immunity ahead of time can reduce our susceptibility to infections and help us fight them if we do become sick.

Simple things like adequate rest and hydration are critical. Adequate water or fluid intake helps to make the mucous thinner, and increases its excretion, which clears and cleans our airways. Soups, teas, diluted juices hydrate if you don’t like water while coffee, soda, energy drinks and alcohol do not.

Herbs like echinacea, Oregon grape root, and olive leaf can help your body fight off infections.

Echinacea (Purpura and angustifolia) has been shown to have anti-viral activity against influenza, rhinovirus (Common cold) and herpes simplex. Oregon Grape root has been shown to have anti-viral, anti-fungal and anti-bacterial activity. It is also a digestive bitter and can help with gastrointestinal symptoms. Furthermore, it is a local plant, which I believe makes it more attuned to our infections here in the PNW.

If I am getting sick, I often take echinacea and Oregon grape root every 2-4 hours as soon as I feel symptoms coming on for at least one day, along with vitamin C: 1000 mg three or more times a day. (Careful taking too much at once as it can cause loose stool). I will also take extra vitamin D and zinc. Zinc is excellent for your immune system but be careful, taking it on an empty stomach as it can cause nausea.

Homemade chicken soup has been shown to have some immune boosting properties, although it is likely more due to some of the other ingredients. I always make a big pot of chicken soup with lots of garlic and onions, shitake mushrooms, greens, and other veggies if anyone is getting sick in my house. My daughter insists on eating it for breakfast as well as dinner and I must admit it is soothing as well as delicious and makes an excellent first meal.

Dr. Jennifer Means welcomes you for Primary Care for the whole family: Nutrition, IV Therapy, Naturopathy, and Acupuncture. Contact us at 503-641-6400.