Staying Healthy Over the Holidays.

{I did a post similar to this one last year. Sorry if this is a repeat for some...}

Flu shot or no flu shot, there are plenty of ways to stay healthy over the holidays.

We become ill (whether it’s a cold or the flu or a sinus infection or an earache) when we are:
a. Exposed to disease causing microorganisms (often viruses but also bacteria and/or fungi)
b. Our immune system isn’t strong enough to fight said microorganisms

So, we have two jobs. We need to avoid contact with unhealthy viruses and bacteria where possible and, more importantly, we must support our immune systems.

Avoiding Contact With Unhealthy Viruses/Bacteria:

You know the basics. 
• Hand washing. (Use warm water and soap. Lather for 20 seconds. Rinse for 10 seconds).
• Covering your mouth and nose with your elbow when you sneeze (We like to call this the bat wing!). You could also use a handkerchief.

• Staying home when you are ill. Encouraging others to go home when they are ill. Nicely.

A lesser-known way to avoid full exposure to a pathogen is through the use of a Neti Pot. Bacteria and viruses have what is known as an incubation period: The amount of time between infection with a virus or bacteria to the start of symptoms.

It is actually the amount of time it takes for the bacteria or virus to replicate. Cold and flu causing viruses love to live and replicate in the warm, moist tissues of the nose and throat. Using the Neti Pot flushes these tissues with salt water, preventing the replication of the virus and the onset of symptoms.

I recommend the use of a Neti Pot 3-5 times a week.

Supporting the Immune System:

We can’t always avoid exposure and, to be honest, we don’t necessarily want to. Exposure to pathogens strengthens and matures our immune systems…..as long as our immune systems are prepared to handle the attack! Here are a few simple ways to keep your immune system ready:

• Cut out the sugar. Sugar dampens the effectiveness of certain white blood cells. There is a reason the flu tends to peak right after Hallowe’en! Cutting sugar out of your diet will help you move through the flu season strong and healthy. Look for the usual offenders: refined white and brown sugar, glucose/fructose/sucrose, etc. Also, be aware of honey, molasses, maple syrup and food made with refined and whole grain flours. These are all just slightly more complex forms of glucose.

• Eat plenty of vegetables, lean protein and healthy fat. Around the holidays, many opt to replace good food with sweet treats and alcohol. Don’t fall into the trap! Make an effort to eat well, despite the treats. Have healthy meals, green smoothies, nutritious snacks…the treats will have less of an impact.

• Drink water and herbal tea. Moderate your caffeine intake: Coffee is a stimulant, obviously. As we become busier; more sleep-deprived, more stressed, our bodies begin to crave stimulants: coffee, chocolate, soda. Moderate amounts of coffee a day is fine. One cup? No problem. If you start to crave more, try substituting with herbal tea or green tea. It may not seem like "enough" at the time but you'll find yourself feeling better through the day and sleeping more soundly at night. Oh, and always be drinking lots of water!
• Try Home Made Bone Broth: This is an easy way to increase vitamin & mineral consumption. Bone broth is also an excellent bowel healer, which is important as a great deal of our immune system resides in the bowel.
• Sleep: Getting to bed before midnight is key to fending off illness, managing stress and mood! Not sleeping? See your ND!
• Manage Stress: Every year I make a BIG dream list of all the activities and projects I hope to do/accomplish through the holiday season. Then, as the weeks come and go, I cross many things off the list without doing them. Why not? There is always next year and only so far we can stretch ourselves! Take a load off. Put your feet up. Watch The Grinch.
• Make time for exercise and fresh air.

Why Use Supplements?
Well, I don’t know about you but I plan to be at Mulberry After Dark on Friday night: sipping mulled wine, eating chocolate and breaking every immune supporting rule I just laid down. ‘Tis the season!

Despite our best efforts, it can be really difficult to “get it right” as the holidays approach. Do your best to stick the rules as much as possible and then take help where you can get it!

Here are some of my favorite immune supporting supplements:
• Herbs: Echinacea Premium by Mediherb and Andrographis by Mediherb. In both cases, you can take a low dose prophylactically and then pump up the dose if you feel something coming on. See your ND for dosages.
• For Kids: Vita Kids Immune by Douglas Labs. It tastes great. It’s a wonderful combination of Vitamin A (virus fighting), Zinc, and herbs. Take as directed.



















• Vitamin A (not beta carotene!) and Vitamin D: Both are immune boosting fat-soluble vitamins that we tend to be lacking in the winter months, if not always. Again, see an ND for dosages, as these are potentially toxic, though generally quite safe and well tolerated.
• Homeopathic Combinations: Mucococcinum, Oscillococcinum are my favorites. Use them prophylactically (1 vial per week) and then increase the dose, as directed in acute cases.

For more information read these full blogs:
Cold and Flu Busters
More Staying Healthy Over the Holidays

Happy Holidays!
[pictures: weheartit.com]