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Try these practical tips to help you shore up your immunity
and avoid cold-weather ailments.
More than 1,000 years ago, Hippocrates described the common
cold. Since then, doctors, nurses, herbalists, shamans, and
healers of every sort have been confounded by colds and flu.
Over the years, these ailment have been treated with
everything from cold baths and wet feet to chile peppers and
tobacco. At one time, fevers – common to flu – were thought
to be caused by an excess of blood and were treated with
leeches.

KNOW BETTER!
We know that viruses, tiny pathogens that appear to be
impervious to all manner of treatment and attack, cause
colds and flu. The only offense, really, is a good defence.
You can bolster your defences in as little as a month, and
stay healthy all winter long by taking one small step every
day. Here’s the plan (and it doesn’t involve any leeches!).
1. Ain’t no sunshine.
In the winter, we’re exposed to less sunshine – the body’s
main source of vitamin D – so levels of this crucial vitamin
drop dramatically. \”Low levels of vitamin D are associated
with greater incidence of colds and flu, and generally
decreased immunity,\” says Joel Fuhrman, MD, author of Eat
For Health, \”Most people need a supplement ; aim for at
least 2,000 IU a day during winter months.\”
2. Drive the vampires away.
And maybe most colds too: garlic contains allicin, alliin,
and sulfides, compounds that increase immune-system
activity. In one study, volunteers who took garlic
supplements had significantly fewer colds than the placebo
group. Those who did catch colds recovered faster than the
untreated group. Take a daily supplement during cold-and-flu
season, and add garlic during cooking (eat it raw, if you
dare) for maximum protection. For supplements, take 320 mg
of garlic with a minimum of 3.4 percent alliin one to two
times daily.
3. Grab the soap and start scrubbing.
Frequent hand washing can remove germs and dramatically
reduce colds and flu. Keep your hands away from your face,
especially after going to the grocery store or any other
crowded indoor location. Hand-to-mouth and hand-to-nose
contact is the main way people introduce bugs into their
bodies, says Fuhrman.
4. Curl up with a good book
- and a hot-water bottle. Keeping the belly warm is a
traditional Chinese remedy for warding off colds and flu.
While you’re warming your belly, sip a cup of
immune-boosting tea; try one that contains astragalus, an
herb that’s used in Chinese medicine to strengthen the
system and stimulate immunity.
5. Drink responsibly.
Too much alcohol can reduce the ability of white blood cells
to kill germs. When you do drink, choose red wine; it
contains powerful antioxidant compounds that can boost
immunity, and some studies suggest it may even enhance
immunity in small amounts.
6. Eat your broccoli-
it’s high in isothiocynates, antioxidant compounds that help
protect against viruses, says Fuhrman. Other crucifers, such
as cauliflower, Brussels sprouts, and kale, offer the same
protection. Aim for at least five 1-cup servings a week of
crucifers – frozen veggies make prep easier.
7. Get steamy.
A warm-mist humidifier during the winter mouths can help
prevent colds and flu by preventing excess dryness, which
irritates mucous membranes and can make them more
susceptible to infection. To keep other rooms moist, add a
few drops of tea tree oil and eucalyptus to a pot of water
on the stove, bring to a boil, and simmer throughout the
day.
8. Snack Smart.
Chips, cookies, and other junk and processed foods are high
in omega-6 oils, which trigger inflammatory response and
weaken immunity, says Richard Weinstein, DC, author of the
Stress Effect. Much on raw almonds, baked rice cakes with
almond butter, or whole-grain pretzels.
9. Something’s fishy.
Salmon, sardines, and other oily fish are high in
omega-3-fats, which step up immune system activity. They
also help balance excess omega-6 fats. Other good sources of
omega-3 fats include flaxseeds, walnuts, and omega-3 eggs.
Or take a supplement – 250 mg EPA from fish oil morning and
night is best.
10. Gut-level help.
Taking probiotics strengthens the immune system. In two
studies with children, taking lactobacillus and
bifidobacteria decreased the frequency of upper respiratory
tract infections. Take a product that lists the strain name
of the bacteria, such as DDS-1 or NCFM strain, with at least
5 billion of each organism per day.
11. Hands-on relief
. Regular massage may help the immune system work better. In
one study, white blood cell counts in children with leukemia
increased significantly after a months of daily massage. If
you don’t have a regular therapist, search your area for
local massage schools; they often discount-rate massages
from advanced students.
12. Hit the hay.
Too little sleep can leave you open to frequent illness,
says Fuhrman. The reason: our bodies release powerful
immune-enhancing compounds during deep sleep. Ensure sounder
sleep by going to bed at the same time every night, keeping
the room dark and quite, and avoiding caffeine – even tea
and chocolate – in the evening.
13. Mushroom magic.
Mushrooms support the thymus gland’s production of immune
cells, says Weinstein, strengthening resistance to
infection. Shiitake, reishi, and maitake are best, but
eating any mushroom – even button, cremini, or portobello -
will help.
14. Hang out with funny people.
Hearty laughter enhances immunity; even anticipating
cracking up can reduce stress hormones and boost protective
hormones. As an added benefit, it increases circulation and
enhances digestion. Watch a hilarious movie or go to a
comedy club for cold-busting belly laughs.
15. Not so sweet news.
Sugar is an immune-system killer. The amount of sugar in two
cans of soda can reduce the ability of white blood cells to
kill germs by 92 percent, says Carolyn Dean, MD, ND,
coauthor of Solve it with Supplements. Skip the sugar (you
don’t need it, anyway) and get your sweet fix with grapes,
berries, and dried fruit.
16. Chicken soup cure.
The old wives’ tale cure has scientific proof; some studies
have shown that chicken soup contains a number of substances
with anti-inflammatory mechanisms. Spice up your soup with
garlic, cayenne, and turmeric; all have immune-enhancing
properties.
17. Stress less.
Studies shown that chronic stress makes us more susceptible
to illness. High-tension living boosts levels of adrenaline
and cortisol – stress hormones that suppress the immune
system by as much as 38 percent, says Weinstein. Find ways
to ease anxiety: do a brief meditation morning and night,
breathe deeply throughout the day, schedule less.
18. Pick a pepper.
Red, green, and yellow bell peppers are the richest sources
of immune-boosting vitamin C; other good food sources
include strawberries, peaches, papaya, apricots, and
broccoli. Aim for at least two servings a day. And while
studies show vitamin C doesn’t prevent colds, high doses (8
g a day) can shorten the duration. Check with your doctor
before taking a dose that high.
19. Get moving.
Dancing and other forms of exuberant exercise lifts mood,
increases blood flow, and dramatically enhances the body’s
efficiency in removing free radicals, says Fuhrman. Shoot
for 30 minutes of aerobic exercise – try skiing, hiking,
swimming, or dancing – at least four days a week.
20. Decrease the Java.
Too much caffeine jolts the adrenal glands and stimulates
overproduction of cortisol, says Weinstein, eventually
weakening the immune system. However, small amounts of
caffeine can stimulate immunity, according to Chinese
medicine. Green tea boosts immunity because of other
compounds it contains. Sip with lemon and honey to a soothe
sore throat if a cold strikes.
21. Pick some herbs.
Herbalist Susun Weed suggests five to 10 drops of yarrow
tincture daily to boost immunity. And be careful with
echinacea, the common cold-fighting herb; taken on a regular
basis, it can disrupt immune response, says Weed.
22. Munch on almonds.
They’re rich in vitamin E, which enhances the body’s
production of immune cells that destroy bacteria. Other good
sources include sunflower seeds, spinach, turnip greens, and
tomato sauce; have at least a serving a day. For maximum
protection, take a vitamin E supplements; in one study,
people who took 200 IU of vitamin E per day got fewer colds
and upper respiratory ailments.
23. Turn up the volume.
Listening to stimulating music can boost immunity; in one
study, 50 minutes of exhilarating dance music raised
antibody levels in volunteers, and deceased stress hormones.
Even better: making your own music. In another study,
volunteers in an amateur drumming group showed dramatically
enhanced killer cell activity. Invest in some recordings of
upbeat music, and try a local drumming group to boost
immunity during cold winter months.
24. Eat’em raw.
Oyster are the best source of zinc; deficiencies in this
immune-boosting mineral can impair white blood cell activity
and weaken defences. Crab, beef, and beans are also high in
zinc. Or take a daily zinc supplement; look for the
gluconate form, which is thought to be the most effective.
And don’t overdo it; the upper limit for adults is 40 mg,
and high doses can interfere with iron and copper
absorption.
25. Be happy.
A sunny disposition seems to make us sturdier. A recent
study found that people who were negative, moody, nervous,
and easily stressed had a weaker immune response. Write a
daily list of 10 things you’re grateful for to change your
outlook. And smile, even if you don’t mean it. It can boost
your mood fast.
26. Become a tea drinker.
Tea contains L-theanine, a compound that primes the immune
system’s response to bacteria and viruses. In one study,
immune cells from tea drinkers responded five times faster
to germs than the blood cells from coffee drinkers. Stock up
on a variety of teas-try jasmine, Irish breakfast, white
tea, and Darjeeling – for the most flavorful protection.
27. Om time.
Tone your body and boost immunity with yoga. Some asanas
(postures) are especially helpful in gearing up the immune
system. The cobra, fish, bow, bridge, and pigeon postures
stimulates thymus, the locus of the immune system; breath of
fire helps the respiratory tracts; and camel relieves
congestion. If you’re not familiar with these postures, find
a reputable yoga studio (better than a health club) and ask
an experienced teacher for guidance.
28. The big chill.
A brief cold-water shower is thought to improve resistance
to colds and flu during the winter months. This traditional
cure is thought to improve the activity of virus-fighting
compounds in the body, increase disease-fighting antibodies
in the blood, boost blood flow to the organs, and improve
mood. If you’re game, make it a quickie – just a few
minutes; dry off fast and bundle up when you’re done.
29. Brew a potent potion.
Traditional Chinese medicine recognizes several types of
colds and flu, and uses different herbs to address each. For
a \”wind-heat\” cold (characterized by sore throat, runny
nose, cough with mucous, headache, and fever) brew loose
chrysanthemum and peppermint leaves into a tea; strain
sweeten with a little honey, and sip twice a day.
30. A spoonful of sugar.
Or, in this case, honey; it’s natural cough suppressant
that’s been used for hundreds of years. In one study, a
little buckwheat honey before bed worked better at ceasing
coughing than dextromethorphan, the typical cough
suppressant in over-the-counter medicines.

Which ones are your favorites?

All of these are aimed at boosting your immune system.  To learn more about boosting your immune system and much more, check out my new “STOP surviving and and START thriving” Tele-Course starting soon.