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Dr. Jim Nicolai

By: Dr. Jim Nicolai

As we head into Cold and Flu season, coming into contact with germs is inevitable—it can’t be avoided, no matter how hard we try.  We absolutely need to wash our hands and cough into our sleeves, to limit the spread of these nasty bugs, but what are some ways to shore up immunity during this time when all kinds of infections seem to rear their ugly head?

Personally, this is a time for to open up the medicine chest and shore up my immune system.  Here are 5 tips for entering the cold and flu season to keep my body resilient during this time.  Hopefully it can help you do the same:

  • Optimize Vitamin D levels.  This hormone (it’s not actually a vitamin) has receptor sites in every area of the body including the immune system and respiratory tissue.  Studies have linked vitamin D as necessary for the production of antimicrobial proteins from immune cells in response to infection.  Low levels of vitamin D in the blood are linked with increased incidence of upper respiratory infection.  Adults should keep optimum levels by taking at least 2000 IU daily.  I may even take more during this time.  Get your levels checked if you think you are low.
  • Learn about immune boosting tonics.  I like medicinal mushrooms like shiitake, maitake, reishi and cordyceps.  You can take extracts of these in liquid or capsule form.  My other favorite is a Chinese root called Astragalus, used to prevent illness and strengthen immunity once you do get sick.  You can buy the root and make it into a tea or soup; otherwise, buy extracts in liquid or capsule form and take as directed.
  • Fight viruses with elderberry extract.  The fruit of the elderberry shrub (Sambucus nigra) has a long history of being used for colds and flu.  It has been supported scientifically with studies from Israel showing that taking a liquid extract of elderberry reduced the duration of flu symptoms as compared to placebo over a period of a week’s time.  Its antiviral properties seem to come from the flavonoids that give elderberry its purple color. 
  • Breathe deeply. Do this correctly by using the muscles of your abdomen and the ones between your ribs (intercostals) to squeeze more air out of your lungs as you exhale.  By moving more air out, you bring more air in.  Allowing your breath to be fuller, deeper and more even helps you to optimize immunity and access spontaneous healing in your body. I practice breathing exercises at least 5-15 minutes every day.
  • Live well. This has to do with proper lifestyle measures that we know we should be doing, but sometimes find difficult to manage. Make a concerted effort to get proper rest, eat and drink well, move your body and manage stress.  I recommend trying to get between at least seven to nine hours of sleep per night.  You’ll know how much your body needs based on how refreshed you feel when you wake up in the morning.  Eat an anti-inflammatory diet filled with fruits and vegetables of a variety of colors.  Try to get some exercise every day even if it’s just thirty minutes of walking, and learn how to breathe well (see above).

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