Here are my TOP TEN cold and flu busters....
1. Echinacea
The research on this Native American herb continues to be split. Half of the research shows why echinacea remains the "King" of cold and flu fighting, while the other half completely denies it has any beneficial effect. The issue seems to come down to dosage. Most of the studies that refute the use of this herb were using far too little of the herb for effectiveness. Most supplements recommend 200-400mg capsules three times a day but if you really want the herb to do the trick, it would be prudent to increase the dose to 3gm of Echinacea purpurea a day, reducing the dose as you feel better.
Echinacea has the ability to raise white blood cell counts, increasing the body's ability to fight infection. A recent meta-analysis in Lancet Infectious Diseases came out in favour of using the herb. Still doubting the power of echinacea? Just try it! The results will speak for themselves!
2. Astragalus
I love this herb, especially for chronic colds of viral origin. This herb works best as an immune tonic, mainly through antiviral properties, having a beneficial effect of T-cell activity (one of the important immune modulators). A 2006 study from Phytotherapy Research showed it may be even more effective than echinacea!
I often prescribe this herb in a combination tincture but the root can also be added to soups and teas. In capsule form, 2-6gm of the herb should be taken daily.
3. Elderberry
This sweet, super yummy extract is great for children (and full grown children!). Sambucol, a black elderberry syrup was proven to increase the production of cytokines (proteins that regulate immunity) at a dose of 1-2 tsp four times daily, for 3-4 days when feeling ill. Sambucol has the potential to shorten the duration and severity of the flu and, because of it's quercitin content, is great for reducing the symptoms of seasonal allergies.
4. Garlic
A 2001 study, showed that "individuals who popped a garlic capsule daily from November to December were less likely to get colds than those who took placebo". I usually just encourage patients to EAT more garlic but, when an infection starts to get out of control, super strength garlic capsules will often do the job....fast!
5. Oscillococcinum/Mucococcinum
These are two different, though similar, homeopathic combinations I have mentioned before. They are both super effective in the prevention and treatment of flu. A 1998 study from the British Homeopathic Journal, gave either oscillococcinum or placebo to 372 patients with the flu. They found that the remedy both reduced symptoms of the flu and reduced the duration of illness.
To prevent the flu take 1 tablet of mucococcinum every two weeks or 1 tube of oscillococcinum per week.
6. Ginger
Ginger root acts as a decongestant and antihistamine, both of which reduce the symptoms of cold. One of my roommates in naturopathic college used to make a tea from ginger, honey and lemon that I still enjoy when I feel the chills of the flu coming on.
Cut a 2-inch piece of fresh ginger. Peel and slice it. Boil it in 2 cups of water for ten minutes. Add honey and a squeeze of lemon and sip.
7. Olive Leaf Extract
Olive leaf extract interacts with the proteins in cold and flu viruses, interrupting infection, according to a report in Alternative Medicine Review (2007). Capsule form is great but a few drops of the liquid extract in water makes a great gargle for sore throats.
8. A Neti Pot
It takes time (usually 24-48 hours) for bacteria to replicate...which is why you don't typically feel the symptoms of a cold/flu coming on for a day or two after you've been exposed. Typically, bacteria and viruses like to replicate in the warm moist nasopharyngeal (nose/throat/sinuses/eustachian tube) area. A neti pot, used regularly, will flush these areas with a salt water solution, stopping microbes before they have a chance to wreak havoc. Neti pots are sold at Shopper's Drug Marts and Health food stores everywhere They are an easy, inexpensive way to prevent cold and flu, reduce the symptoms of a cold when congestion sets in and prevent sinus infection.
9. Probiotics
More immune tissue is found in your digestive tract than any other place in your body! Boosting healthy intestinal bacteria stimulates the boy's immune response and banishes disease causing bacteria. The research on probiotics for immune boosting is still young but it looks promising! Food sources of probiotics are a great addition to the diet but don't pack enough punch, when it comes to immunity. You want to take a supplement for of probiotics with at least 1 billion units of microorganism.
10. Good Ole' Chicken Soup
[Body + Soul, 2007]
When you're down and out, is there anything better? Perfect for colds and a great way to use up leftovers this holiday season!
Ingredients
1 chicken carcass, broken into 3-4 pieces
3 carrots, peeled and halved crosswise
2 celery stalks, halved crosswise
2 Tbsp of tomato paste
Sea salt
1 tsp of dried rosemary
1/4 tsp red pepper flakes
5 cups of kale leaves, shredded
3 cups of cooked, leftover, diced chicken
1 package (10 oz) of frozen corn kernels
1 can (15.5 oz) of white beans, drained and rinsed
4 green onions, thinly sliced
1. Place the carcass in a large soup pot and cover, by 2 inches, with water. Bring to a boil over high heat, skimming any foam from the surface.
2. Add carrots and celery, as well as tomato paste, 1 tsp of salt and 1/2 tsp of rosemary. Return to a boil, reduce heat and simmer for about 2 hours.
3. Using a wire skimmer, remove carrots and celery and chicken carcass. Strain and transfer 8 cups of broth to a large saucepan. Freeze the rest!
4. Bring broth to a boil, add red pepper flakes, remaining rosemary and season to taste with salt. Add kale and reduce to a simmer until kale is tender (5-7 minutes).
5. Stir in chicken, corn and beans, continuing to heat until the corn is warmed through.
6. Serve to the snuffly!
Though I am sad to see the end of another beautiful fall month I am super excited about the upcoming holiday season. I have BIG blog plans for November and December: renos, upcycling, holiday craft and gift ideas....and of course some health info thrown in for good measure! I hope you'll come along for the ride.
Have a great week!
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