Innholdsfortegnelse
Innholdsfortegnelse
The colder times of the year, often referred to as the “Cold and Flu Season” or “Flu Season” by medical professionals and the media, can be a stressful time. For families with young children, the elderly, and those with a weakened immune system, this time of the year can be outright frightening.
Worldwide, flu season runs from October to May in the Northern Hemisphere and from April to September in the Southern Hemisphere. These times usually correspond to the changes that make the outdoor weather colder than in the summer months.
The flu can be deadly in children under 5 years old, the elderly, those with weakened immune systems, or those with chronic diseases like congestive heart failure.
One comprehensive review study estimated that the influenza A virus, which causes a more deadly case of the flu in humans, infects up to a billion people worldwide, and between 3-5 million of these cases are severe. The flu is estimated to cause up to 650,000 lung-related deaths a year.
Clearly, preventing a cold or flu infection is crucial for those with weakened immune systems. Fortunately, research indicates that there may be ways to prevent colds and flu naturally.
With the growing public interest in natural ways to prevent and address cold and flu infections, research has emerged suggesting that there may be some effective natural methods to help prevent a cold or flu infection.
Research also suggests that there may be natural remedies that can help alleviate a cold or flu infection. These natural remedies for cold and flu usually include vitamins, minerals, herbs, and immune system support.
Some of the most powerful natural cold and flu remedies include vitamin D, vitamin C, Zinc, probiotics, Elderberry, Astragalus, and licorice. There may be many vitamins that can help support the body, like vitamin A, which studies suggest may help reduce the risk of acute respiratory tract infections, but the vitamins that have the largest volume of evidence to prevent cold and flu are vitamin C and vitamin D.
Vitamin C has long been touted as a natural remedy for cold and flu. This is because research shows that vitamin C may help reduce cold and flu. One review article showed that regular supplementation with 1 gram or more of vitamin C a day decreased the severity of colds by up to 15%. Another systematic review and meta-analysis found that vitamin C supplementation helped to reduce the risk of developing an acute respiratory tract infection.
Vitamin D is a powerhouse vitamin that has received a lot of attention recently. This is because research has shown that vitamin D may have potent effects on the immune system, which help prevent cold and flu infection. One systematic study and meta-analysis found that supplementing with vitamin D reduced the risk of developing an acute respiratory tract infection, like the flu. It also shortened the time an individual had cold or flu symptoms. Another randomized, double-blind, controlled study involved 284 children between the ages of 2 and five. The study found that there was a higher risk for the placebo group to get an influenza infection than the vitamin D group. This is because vitamin D protects the immune system by promoting the production of anti-microbial and anti-viral peptides like defensins and cathelicidins.
Zinc is an essential mineral for immune health. Studies suggest that zinc deficiency causes a decrease in cell-mediated immunity. Cell-mediated immunity relies on T cells, which help destroy cold and flu viruses in the body.
One systematic review and meta-analysis shows that while zinc supplementation didn’t reduce the risk of developing an acute respiratory tract infection, it did shorten the length of time of symptoms by up to 47%.
The best supplements for flu prevention include vitamins D and C, zinc, and some herbs like elderberry, astragalus, and licorice.
Elderberry is an herb that has been used in traditional medicine for centuries. Research suggests that using elderberry for flu can also improve outcomes related to cold and flu.
One systematic review found that elderberry may reduce the severity of colds and shorten the duration of an infection. The same study also found that elderberry may be associated with a lower risk of flu complications compared to oseltamivir.
Another meta-analysis found that elderberry supplementation significantly reduced symptoms of upper respiratory tract diseases like the cold and flu.
Studies suggest that elderberry may work against the flu by stopping the influenza virus from attaching to the cell walls and preventing it from entering the cell to replicate.
Astragalus is a commonly used herb in Traditional Chinese Medicine (TCM) that may exhibit powerful antiviral activity. One comprehensive review found that astragalus has both antiviral and anti-inflammatory actions.
While research is still emerging, it is promising. For example, one in vitro study found that astragalus was able to improve the survival rate of cells that were infected with the influenza virus. The same study also found that astragalus was able to better block the effects of the influenza virus on cells.
The Glycyrrhiza species, commonly known as licorice, has also been a staple of TCM. Research has shown this powerful herb to have antiviral activity.
One review study found that licorice stops the flu virus from entering the cells.
According to research, one of the best ways to naturally prevent colds and flu is to maintain a healthy immune system. The immune system is the body’s inborn defense system that helps to protect against foreign invaders.
With modern living, the immune system is under assault from factors such as stress, a nutrient-poor diet, and a lack of sleep. Supporting the immune system during this time of the year is crucial. Easy ways to support the immune system include reducing stress, getting enough sleep, and incorporating immune-boosting foods into your diet.
The importance of reducing stress during flu season can’t be overstated. Research suggests that increased psychological stress has been linked to an increased risk of developing flu-like illnesses. A cross-sectional observational study involving over 5,000 participants found that individuals with higher stress levels reported a higher incidence of flu-like illnesses.
Reducing stress doesn’t have to be stressful. Taking a few moments to inhale the scent of an essential oil like lavender can significantly reduce stress.
The lack of sleep has been associated with an increased risk of all types of infections, including the cold and flu.
One observational cohort study found that long-term poor sleep is a contributing risk factor for contracting diseases like the flu. The study also found that chronic poor sleep contributes to increased severity of respiratory infections.
Getting enough sleep can be challenging. Establishing good sleep hygiene and using supplements like melatonin may help improve the quality of sleep and provide much-needed immune support.
A healthy diet is paramount for immune support. Incorporating immune-boosting foods into the diet can be a powerful natural remedy for cold and flu. Immune-boosting foods include foods high in vitamins, like vitamin A, C, and D. They also include foods with high prebiotic content, like chicory, dandelion greens, onions, and garlic.
These foods provide a fuel source for the healthy bacteria in the gut, which help support the immune system. Studies suggest that these prebiotic-rich foods, along with a good probiotic, could help boost immune function by detoxifying toxins, promoting anti-viral activity, and producing antibodies.
While supporting the immune system is essential to address the cold and flu, there are vitamins for cold and flu that may help prevent or lessen an infection. The powerhouse vitamins for cold and flu usually include vitamin D and vitamin C.
While cold and flu season can be worrying, incorporating strategies like immune support, taking vitamins C and D, minerals like zinc, and herbs for cold and flu like elderberry, astragalus, and licorice, may help reduce the chances of a cold or flu infection and promote whole body health for years to come.
In the Northern Hemisphere, it is from October to May, while in the Southern Hemisphere, it is from April to September.
The flu season can either peak between December through February in the Northern Hemisphere or between the months of June and August in the Southern Hemisphere. According to the Centers for Disease Control, in the Northern Hemisphere, February has been the single month with the highest flu activity over the past 40 years.
While research doesn’t suggest a specific “best vitamin,” powerhouse vitamins include vitamin C, vitamin D, and the mineral zinc.
Getting over a cold fast involves a whole-person approach. Getting enough rest, eating nutrient-dense, immune-boosting foods, and taking vitamins and herbs like vitamin D and elderberry may help knock out the cold quickly and have you back on your feet.
The best herbs for colds may include elderberry, astragalus, and even licorice. These herbs may have antiviral potential and protect against respiratory virus infections.
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