Flu Prevention: Are You Doing Everything You Can?

By Caroline Radosz, ND

The flu, especially with the emergence of cross-species strains, is becoming an increasing source of anxiety for a number of people. When it comes to the flu, the number one question that follows is –Am I doing everything I can to prevent it?

While it is common knowledge (hopefully!) that hand-washing is a vital strategy to prevent flu transmission, other useful lifestyle and dietary factors are often left by the wayside. Flu prevention goes a long way beyond avoiding contact with the virus—After all, not everyone who comes into contact with the virus will contract it or suffer from it to the same degree.

The main factors in the foundation for a healthy immune system are diet, lifestyle, and outlook on life. Some herbal and dietary supplements also offer significant protection by enhancing the body's own natural defense mechanisms against invaders. To put it simply, it's through how we take care of ourselves that creates an environment that is either hospitable (i.e., welcoming) for bacteria and viruses, or one that isn't. Flu prevention doesn't come from a one-time magic pill, but rather from a number of small things, that can add up in a big way. Here a few lesser known examples of things everybody can do.

Studies show that laughter substantially increases certain types of desirable immune markers, such as Natural Killer Cells that specialize in attacking cancer and virally infected cells. One study, for example, found that the positive immune boosting effects of laughing during one humorous movie, can last at least 12 hours!

What you can do – Make a conscious effort to create positive, light-hearted circumstances, especially during critical times of stress. For example:

• Choose to spend time with an encouraging or positive friend.
• Choose a comedy over a drama
• Choose to see the upside or at least humorous side in all daily life situations, no matter how stressful or depressing, perhaps especially in stressful and depressing situations.
• Laugh periodically for no reason other than as a prescription (when done together with another person, this will cause you to really start laughing! In fact, there are laughing parks in India, dedicated solely for this purpose.)

A simple act of regular journaling can also boost desirable immune markers, such as Natural Killer Cells, and even CD4 white blood cells. Comparing groups of people who wrote about non-emotional topics and those who explored emotional events and their meaning, studies found a significant difference. It turns out that, in order to achieve a significant benefit, it is not enough to write a diary, what you did that day, but rather to concentrate your feelings and their meaning, for example, to use phrases like, "I feel...", "Because of... I...", "I realize that...", etc. Attempting to understand and write about the meaning of your daily life events and interactions is what makes the difference.

Among other known dietary precautions, avoid sugar, caffeine, and dairy products. Sugar consumption, for example, has been demonstrated to decrease neutrophils, white blood cells important for attacking bacteria and viruses, which makes the body more vulnerable. When hectic deadlines are approaching, and you need to be at your best, steer clear of sugary snacks.

Instead, eat a balanced diet with adequate protein components, for example, approximately 1 gram of protein per kilogram of body weight. This is because protein and nutrient deficiencies inhibit your immune system. Among minerals and vitamins, especially important are zinc, selenium, and vitamin C, to name a few. Stress may cause an increased metabolic need of various vitamins and minerals, and makes it even more important to stay balanced.

Sleep and exercise can also go a long way toward keeping flu at bay. Try to sleep at least 7-9 hours a day and maintain a regular schedule of moderate (but not intense) aerobic exercise. Lab tests have shown that moderate exercise boosts elements of the immune system, whereas intense aerobic exercise (referring to elite athletes here) associated with increased incidence of upper respiratory tract infections. Your take home message—When you feel depleted, or perhaps on the verge of coming down with something, opt for a less intense work-out than usual.

Certain herbs, homeopathics, and dietary supplements have been shown to decrease the incidence and severity of the flu. Herbs in particular are a great resource for balancing the immune system, but they require more individualized selection. Other dietary supplements can be effective for general use. One such dietary supplement is N-Acetyl-Cysteine (N.A.C.). In a 6 month Italian study of 262participants having similar rates of influenza infection, only 25% those taking N.A.C. developed flu-like symptoms, versus 79% of those taking placebo. Even more striking, those 25% who developed symptoms despite having taken N.A.C. had significantly fewer, less severe symptoms that required fewer days of bed rest.

While herbal and dietary supplements can strengthen the immune system, especially in anticipation of stressful events, such as exams, deadlines, and holidays, they work best in harmony with a healing laughter, positive outlook, soul-searching journaling, balanced diet, generous sleep, and moderate exercise. It goes without saying that a substantially decreased vitality and chronic or frequent illnesses call for help from a healthcare provider.

The statements above are not intended to treat any disorder. Consult your healthcare provider for any concerns you have.

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