It’s the Fall and you know what that means… Cold and Flu season has begun. It is now that time of year that the heat of the summer is starting to wear off and kids have been in school long enough to expose each other to this season’s cold/flu viruses. The seasonal outbreak of the rhinovirus (common cold) and influenza virus (flu) is thought to be attributed to people being indoors more often with more contact from person to person due to the colder weather. These viruses are easily transmitted in these closed quarters. Of course we have all seen every pharmacy and urgent care center advertising the flu vaccine to help prevent the flu. The effectiveness of the flu vaccine is inconsistent and seems to have some nasty side effects. Once someone is given the flu vaccine they actually can spread the flu to others around them for up to 21 days!

At Back to Function, we are encouraging our clients to take a more natural approach to trying to prevent the cold and flu viruses. Rather than rushing off to the pharmacy to inject yourself with toxins and a live flu virus, why not supplement with something natural to help boost your immune system? Here is what we suggest:

1. Vitamin D
2. Zinc
3. Vitamin C
4. Oregano oil
5. Lavender oil

Vitamin D is an antimicrobial agent that produces more than 200 different antimicrobial peptides in your body that kill viruses, bacteria, and fungi. Less than optimal Vitamin D levels can significantly impair your immune response thus leaving you more susceptible to the cold, flu, or other upper respiratory tract infections. Ideally, an adult’s Vitamin D levels should be about 600-800 IU daily and children 35 IU’s per pound of body weight. (Vitamin D levels vary from person to person so the only way to be sure is to get your blood tested). During the cold/flu season it is a good idea to increase your intake of Vitamin D to give your immune system a super-boost.

At Back to Function we have 2 supplements from DaVinci Laboratories that we recommend. One is a chewable tablet (Immuno-DMG) that contains 250 IU of Vitamin D. Another DaVinci product is a liquid Vitamin D that is a high dose that we recommend for people that have extremely low levels of Vitamin D on their blood test and need to get a quick and fast boost to their immune system. Don’t forget that sun exposure is crucial for the synthesis of Vitamin D, so go sit in the sun for 20-30 minutes on a lunch break and synthesize this amazing virus killer!

Some foods that contain Vitamin D are:

• Fatty Fish (salmon, trout, tuna) 450-600 IU
• Canned Tuna 150 IUs per 4oz
• Mushrooms (esp. portobello) 400 IUs per 3 oz
• Cod liver oil 1300 IUs per 1 tablespoon

Zinc is an essential mineral for immune function. Zinc in the form of a gel or lozenges can interfere with the cold virus’ ability to breed in moist environments like the mucous membranes of your nose or throat. If taken in the right dose and at the right time (usually at first signs of a cold), Zinc can prevent or decrease cold symptoms. In general, it is recommended that you consume 8-12mg per day because your body does not readily store Zinc (DaVinci Laboratories Immuno-DMG contains 2.5 mg of Zinc per tablet).

Foods that contain Zinc are:

• Oysters 32 mg in 6 raw oysters
• Beef 7 mg in 3oz
• Crab 7 mg in one can
• Fortified cereal 8 mg in ¾ cup
• Lobster 4 mg in 3oz
• Pork Chop 9 mg in 3oz
• Cashews 6 mg in 1oz dry roasted
• Chicken 4 mg in 3 oz

Vitamin C is a water-soluble vitamin and antioxidant that your body uses to maintain its muscles, bones, and blood vessels. Loading up on Vitamin C has not been proven to prevent you from getting a cold or flu but it can shorten the time you are sick and decrease the severity of your symptoms. DaVinci Laboratories Immuno-DMG contains 125 mg of Vitamin C per tablet.

Some foods with plenty of Vitamin C are:

• Oranges (medium size) 7 mg
• Chili peppers 8 mg
• Red Bell peppers 190 mg
• Broccoli 132 mg
• Cauliflower 7 mg
• Kiwi 2 mg
• Mango 3 mg

Oregano oil is an herb that is distilled by steam and extracted into an oil form. Oregano oil has antiviral and anti-fungal properties which is why it can be so beneficial to our health. This house-held kitchen ingredient can help with skin irritation, digestive tract issues, and help fight off the cold/flu viruses. Be careful when consuming oregano oil, it can be strong and have a pungent taste. It is recommended to use with a carrier oil such as jojoba oil, olive oil, or coconut oil. Vegetable capsules is another way to consume the oil.

Lavender oil is also distilled by steam and extracted from the lavender plant. It is a bactericide and stimulates the production of white blood cells which helps you to fight off unwanted pathogens. To help your immunity against the cold/flu virus it is suggested to use Lavender oil in the form of:

Antiseptic hand soap – add 20 drops of lavender essential oil per 8 ounces neutral liquid soap.

Hand sanitizer – combine 1 tablespoon aloe vera gel, 3 tablespoons grain alcohol and 10 drops lavender essential oil. Shake and use directly on hands.
Direct application – place a few drops of the essential oil on the skin several times per day. Not only will your immune system be boosted but the smell is calming and a stress reducer.

Disinfectant – use this oil as a disinfectant spray will help keep your environment free of breeding pathogens. Add 20 drops of the oil to a small spray bottle and fill with 1 cup of water. Shake well before each use and generously spray countertops, handles, office spaces and knobs (just about anything!)
Air purification – place 4-6 drops of lavender essential oil in a pot of simmering water or use a diffuser. With this method, the air is naturally disinfected and the immune system enhanced; plus the smell is lovely!

Caution: Consult your BTF doctor for appropriate dosages before supplementing as extreme doses of certain supplements can be toxic.

Now you have some natural ways to attack this year’s cold and flu season along with staying hydrated, getting plenty of rest, eating a well-balanced diet, and exercising often. Your body will thank you for taking care of it, naturally.

References:

1. Singh M, Das RR. Zinc for the common cold. Cochrane Database of Systematic Reviews 2011, Issue 2. Art. No.: CD001364. DOI: 10.1002/14651858.CD001364.pub3.

2. Kurugol Z et al. The prophylactic and therapeutic effectiveness of zinc sulphate on common cold in children. Acta Paediatr. 2006 Oct;95(10):1175-81.

3. Stargrove Mitchell Bebell, Treasure Jonathan, McKee Dwight L (2008) Herb, Nutrient, and Drug Interactions, Clinical Implications and Therapeutic Strategies. Mosby

4. Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National Academy Press, 2010.

5. Health.com

6. HuffingtonPost.com