Inflammation
Natural flu prevention
by Dixie Mills, MD, FACS
Flu season is upon us again, and this year it’s particularly worrisome because
of the H1N1 “swine flu” we’ve all heard so much about. While it
remains to be seen whether this swine flu becomes as serious as some experts fear,
word has gone out in the media and among healthcare professionals to be prepared.
As I write, H1N1 swine flu has spread to about 200 countries, and in June 2009 the
World Health Organization had declared a pandemic. Declaring a pandemic doesn’t
mean the virus is more deadly, only that it has spread further around the world
— which isn’t hard these days, with easy global travel.
What is the difference between an epidemic and a pandemic?
An epidemic is an illness that spreads to many people within one or more geographic
regions. A pandemic is an epidemic that spreads globally.
Most pandemics develop from a new type of infectious agent, one with novel genetic
components to which most people have not yet had exposure, and thus have not developed
any immunity.
Though a pandemic may cause more severe disease than an epidemic, this is not a
given. (Noninfectious illnesses, such as obesity, can also reach epidemic or pandemic
proportions.)
References
A lot of women are worried, confused, and wondering what they can do to limit their
own (and perhaps their family’s) susceptibility to any type of flu. Immunization
for the seasonal flu is in full swing, and a newly developed swine flu vaccine is
being released as it becomes available. But for some women, vaccination is not the
preferred option. Perhaps they’re allergic or sensitive to individual ingredients
in certain vaccines. They may have concerns about general vaccine safety or resist
getting an injection for other reasons. Others may want to get vaccinated but haven’t
managed to fit it in because they’re busy juggling so many other priorities.
And, in the case of the H1N1 vaccine, all this is complicated by the fact that no
one really knows exactly who needs it the most or when it will be available to the
general public!
I would like to remind women that humankind has been fending off the ever-changing
influenza virus for at least 2400 years. So our best course of action when faced
with a flu pandemic is not to panic! Our immune system can be very effective at
fighting off infection, when fully supported. After all, that’s exactly how
vaccines work — by making use of the immune system’s ability to “learn”
and later spark recognition of a particular pathogen.
But I feel a woman’s decision to immunize with a flu shot should be a considered
one. If it isn’t for you (or if you don’t have access yet), there are
many ways to boost your immune system and respiratory function naturally, to limit
your chance of contracting a flu virus. Some of these are common-sense precautions,
but others are newly understood methods to defend against inflammation and infectious
disease. I’d like to share with you some natural methods everyone can use
to keep the flu at bay.
Commonsense precautions against flu infection
Most of us have heard that frequent hand-washing is one of the best precautions
we can take against communicable disease — though we may forget until we think
we’ve actually been exposed to infection. By this time, it may be
too late — though you can still prevent yourself from spreading it to others.
So it bears repeating: Regular hand-washing is probably the single most underutilized
preventive measure there is. Of all the possible non-pharmaceutical, public health
interventions for limiting pandemics, clean hands top the list! But don’t
waste your time and money on antimicrobial soaps — they simply don’t
work on viruses like colds and flu, and provide no added value over plain soap and
water (plus they may be contributing to the spread of resistant bacteria).
Another easy preventive measure is to make your face a “no-touch zone.”
Microscopic droplets containing viruses land on surfaces that we all touch, and
if we bring them to our eyes, nose, or mouth without first washing our hands, those
germs get into our systems. So if you touch your face a lot, you may want to break
that habit — except, of course, after careful hand washing each and every
time!
However, experts on H1N1 flu virus believe it travels mostly in airborne
particles. So it’s crucial to everyone’s wellness to practice what Miss
Manners (were she a medical practitioner) would call “good respiratory hygiene”
or “cough etiquette.” This simply means covering your mouth and nose
with a tissue (not your hand) when coughing or sneezing — then throwing the
tissue away. You can also cough or sneeze into your sleeve at the elbow
(again, not your hands).
You don’t have to withdraw from the world!
Since you can’t rely on others’ good respiratory etiquette, you might
feel anxious to shield yourself from the general public. But we don’t advise
isolating yourself from society — you still need to live your life! It’s
okay to go on outings, send kids to school and daycare, use mass transit, or travel
by plane. Allowing a sense of fear to prevail isn’t good for your immune system
or overall health.
By the way, masks and respirators may look cool and mysterious, but most of us are
unlikely to derive much preventive benefit from them, unless we are being directly
exposed to someone known to have influenza. However, I expect some entrepreneur
will come up with a fashion-type mask — maybe we’ll see it featured
on Project Runway!
All joking aside, if the flu does occur in your household, you can still stay healthy
using simple hygiene techniques. Do keep your children home if they seem to be coming
down with something or have obvious symptoms — likewise any adult! Tuck the
sick person away from others and cleanse common surfaces (bathroom/doorknobs/kitchen)
with straight white vinegar to keep the virus from spreading. Continue to practice
the standard precautions as well. If someone in your home has flu symptoms, wash
their clothes and linens in hot water. Don’t forget to wash your hands after
handling laundry or other materials used by anyone unwell, whether at home, at work,
or out in public. Alcohol-based sanitizers can also be helpful when water is unavailable.
Preparing your immune system for the flu — naturally
Meanwhile, there are lots of ways to strengthen your immune response so that flu
viruses don’t get a foothold. Some essential principles to follow:
Food is medicine. The old wives’ saying (which no
one can remember) about feeding a cold, starving a fever probably meant to give
your body fuel to fight a cold, but let it use its own resources to deal with a
fever. Some say the original adage was “Stave [off] a fever” — feeding
a cold (and possibly also avoiding people with fevers) would safeguard you from
fevers.
Either way, never discount the power of food to keep you well! If nothing else,
eating wholesome, home-cooked meals is one of the greatest gifts you can give yourself
year-round, and cold and flu season is a case in point. It’s only natural
that some foods shore up the immune system while others chip away at it. Some of
this is as commonsense as chicken soup — but some fascinating new research
is unveiling how certain
foods and herbs support immunity and protect respiratory health —
including chicken soup!
Warm fluids can be very beneficial in other ways, too. Sipping hot tea or gargling,
whether with tea or with warm salt water, helps to make your mouth unfriendly to
microbes and reduces your risk of contracting flu even after direct exposure.
Avoid inflammation promoters. Another simple way to limit
your vulnerability to the flu is to avoid substances that suppress immune function
or promote runaway inflammation —
such as alcohol, tobacco, and sugar. New research shows why so many college students
may end up flu-struck and quarantined in their first semesters. Binge drinking suppresses
the immune system’s ability to send key infection-fighting signals when challenged
by pathogens — an effect that lasts at least 24 hours, even after the alcohol
is gone. As for other pro-inflammatory habits, it stands to reason that an immune
system overburdened by systemic inflammation would flounder at fending off new challenges.
Likewise, excessive stress (finals for those college students) promotes inflammation
and affects the immune system’s ability to respond. As we mature, our immune
system function also drops off or “senesces,” just as autumn leaves
dry up and fall from the trees. Much of this is perfectly normal — and some
stress is necessary for health and vitality. But chronic stress accelerates the
normal aging process and may be a prime cause of immunosenescence —
immunological changes associated with aging that hinder our resilience when challenged
by viruses or bacteria. So anything that helps you
minimize stress will also preserve your immunity.
Optimize your vitamin D levels. Whenever I hear of an
infectious disease outbreak, one question that springs to mind is whether that population
might be vitamin D-deficient. Connections
between vitamin D insufficiency and infectious diseases go back to the 1800’s,
when people noticed how tuberculosis patients improved when they traveled to a warm
climate where they received more sun exposure. Today there is mounting research
confirming this link, and molecular geneticists are studying vitamin D’s capacity
to stimulate “antimicrobial innate immunity” to learn how it regulates
the genes that control our innate immune responses.
While research on vitamin D’s ability to prevent colds and flu has turned
up mixed results, this relates more to the dosage being too low. Generally, the
more optimal your vitamin D levels, the fewer colds and flu you’ll experience.
But this does not mean everyone should start mega-dosing with vitamin D capsules.
Until your vitamin D levels are checked, you won’t know if you’re taking
too little or too much. Disease prevention appears best when vitamin D levels are
between 50–70 ng/dL. Since our ability to manufacture vitamin D through sun exposure
depends on many variables (where you live, skin pigmentation, age, weight, and nutritional
status, to name a few), it’s best to find out where we stand to determine
how to achieve a protective level. Follow our
guidelines on vitamin D testing and treatment, and arrange for testing as
soon as possible. If your levels are low-normal or below the optimal window (50–70
ng/mL), talk with your practitioner about how best to replete your levels.
For those who live in northern latitudes and cannot or don’t want to pursue
vitamin D testing, you absolutely should take at least 1000-2000 IU/day during the
winter months to protect yourself from flu. Be aware that a number of experts believe
that for many, this amount is still inadequate to afford full protection from flu.
Support your intestinal flora. It may seem strange to
look to the digestive tract to prevent respiratory illness, but when you realize
that much of chronic inflammation starts
in the gut, it makes sense. One very simple way to support immunity is to maintain
your microfloral balance through probiotics.
Studies show that regular, long-term use of probiotic formulas reduces incidence,
severity, and duration of respiratory tract illnesses and symptoms, including viral
influenza infections. In one specific example, lactic acid bacteria have been observed
activating the humoral immune system and protecting against flu infection
by augmenting anti-influenza virus (IFV) IgG production.
Sleep! Adequate sleep fortifies the immune system and
sleep deprivation taxes it, so we are actually programmed to sleep more when we’ve
become infected! Specific subcomponents of infectious microbes — proteins,
toxins, or genetic material — have been found to induce a sleep response.
So, surrendering to the desire to sleep more when you feel something “coming
on” is only natural. Researchers believe this intuitive mechanism can help
lower the seriousness of your infection, or help you recuperate faster.
Exercise regularly (but don’t overdo it). A 2008
review of the literature shows regular exercise to be a true friend to our immune
system, particularly as we age. Exercise offsets the diminished adaptive response
and chronic inflammation that accompany aging in many women. So it won’t hurt
you to keep up your morning walk, run, or bike ride, or continue going to the gym
or the pool. That doesn’t mean overdoing it, though. Strenuous physical exercise
— particularly if you’re not used to it — can compromise immunity
by increasing stress hormone levels and pro-inflammatory signaling, possibly setting
the stage for infection. And, if you feel symptoms of flu coming on, then it’s
really time to listen to your body — slow down and rest until you feel better.
Consider your “atmospheric conditions.” Just
as high-quality food supports health, the quality of the air we breathe matters.
Naturally, those of us in colder climates want to conserve fuel in winter, but it’s
possible to button things up a little too tightly. We encourage you to air out your
home and workplace regularly, service your heating system yearly, and if you can,
use indoor air purifiers to remove air particles. If a new air filter doesn’t
fit within your budget, there are “greener” alternatives — and
I mean, literally greener: houseplants. Research shows that indoor plants can help
purify the air of toxins, reduce dust accumulation, support respiratory (and psychological!)
health, and humidify the indoor environment.
That’s important because dry air sucks moisture from your mucous membranes
and may confer the advantage to an infectious agent. You may also want to consider
using a humidifier (cool, not hot) at home and at work. Be sure to follow instructions
regarding cleaning and changing the water and filters, because if you don’t
change the water regularly it can become a breeding ground for bacteria. And while
you’re improving the atmosphere around you, consider your outlook. Research
shows the power of positive emotions and experiences to foster resistance during
times of stress — including exposure to influenza virus!
Listen to your body
Today’s busy world places so many demands on us. Women often put themselves
last on the list to be cared for when we should be first, because so many others
depend on us — remember the air travel rule, about putting on one’s
own oxygen mask first!
It’s important to listen to the little clues our bodies may give us, telling
us that things aren’t quite right and that we may need some support. Those
clues are different for different people — some get a tickle in the throat,
others get a mild stomachache, while still others get a shot of fatigue. But if
we take the time to recognize these signs, then take a nap, gargle with salt water,
say no to a planned activity, or have some chicken soup, we may prevent a cold or
a flu, or at least diminish the length and intensity of our illness.
Some important tips about flu vaccines
If you do intend to get one or both flu vaccines, please note that the seasonal
vaccine doesn’t protect against the swine flu; nor is the swine flu vaccine
effective against seasonal flu. It’s widely recommended that those at high
risk for exposure to flu viruses (i.e., healthcare workers, daycare providers, and
teachers) get vaccinated for both types of flu. This is simply because
the nature of their work makes avoidance of infection very difficult. Some women
are also more vulnerable to complications from the flu, due to chronic health conditions,
compromised immune systems, or pregnancy. As long as they’re not allergic,
vaccination may be the best option for securing immunity against the flu and thereby
escaping complications. There are certainly risks associated with all vaccines,
but in these specific cases, the risks of flu may outweigh those of vaccination.
No vaccine is fool-proof, and plenty of people have gotten vaccinated without realizing
they had already been exposed — and they came down with the flu anyway! So
even if you plan to get the vaccine (or are among those who have already been vaccinated),
taking precautions against transmission and supporting your immune health just makes
sense. If nothing else, doing so will ensure that any flu (or cold) you might catch
puts you out of commission for a shorter time.
Health — it’s only natural
It seems we hear each year that a new strain of flu virus has gained the upper hand
in virulence. While vaccines offer us help in limiting infectious diseases, they’re
by no means the only way to avoid the flu. I think it helps put things in perspective
to remember that small viruses and related pathogens mutate very quickly, so there
will probably always be another flu variant sweeping north or south, east or west
across the globe.
With epidemics, many different factors come into play, including fear. I do not
mean to downplay the seriousness of this illness for those who have the misfortune
to succumb to it. But I like to think that health is our natural default state.
When given the necessary support, our bodies are usually capable of mounting the
appropriate response to ward off seasonal flu viruses naturally. By instituting
these recommendations before you’re exposed to the flu, your immune
system will be much better prepared to protect you when it comes around.
Our Personal Program is a great place to start
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Related to this article:
References & further reading on natural
flu prevention
Original Publication Date: 10/19/2009
Last Modified:
11/02/2009
Principal Author: Dixie Mills, MD, FACS