J.E. Williams, OMD
J.E. Williams, OMD, is a naturopathic doctor, acupuncturist and doctor of Oriental medicine. He is the author of Beating the Flu and Viral Immunity. DrJEWilliams.com
Your body’s immune system consists of specialized cells and chemicals that kill and/or inactivate viruses and other invaders. When viruses invade your body, they can trigger colds and the flu, but also Epstein-Barr infections, which have been implicated in hepatitis and certain cancers, as well as infections like COVID-19. Here are some simple steps you can take to prepare to stay well as cold and flu season begins.
Good nutrition is as important for strong viral immunity as it is for the health of your heart and arteries. Follow these guidelines for an immunity-boosting diet:
Complex carbohydrates should account for about 50 percent to 60 percent of your daily calories. Good choices include whole grains, such as brown and basmati rice, and legumes.
Vegetables and fruits. Have one or two servings at each meal, preferably organic. Aim for variety and different colors of produce.
Fats should account for 20 percent to 25 percent of your daily calories. Choose unsaturated oils that are rich in omega-3 fatty acids. Good sources include cold-water fish, such as salmon, mackerel and sardines, avocados, nuts (particularly walnuts and almonds), and seeds (particularly flax).
Protein should make up about 20 percent of your diet. Get protein from either animal sources or vegetable protein, found in grains and beans.
Avoid fried foods. Even an occasional serving of fried food can compromise your body’s immunity. That’s because fats are oxidized during the frying process, creating compounds that damage all cells, including those that fight viruses.
Limit alcohol consumption. Alcohol can depress immune function. Studies have linked excessive alcohol to susceptibility to lung infections, including bacterial pneumonia and tuberculosis. Drink alcohol in moderation (up to one drink daily for women, two for men)—or not at all.
Drink pure water. Water is one of the simplest ways to effectively flush toxins from your body and introduce the minerals that have been shown to support immune function. Even though some experts don’t believe that it’s necessary to drink as many as eight 8-ounce glasses of water daily, I stand by this advice. If you exercise—even if you don’t sweat—you need even more water because greater amounts of it are lost from the lungs due to exhalation.During winter, excessively heated rooms also deplete water from your body.
Don’t include soda, juice or other sugary beverages in your daily water quota.
Supplements. In addition to a daily multivitamin, take 200 mg to 500 mg of vitamin C, 400 international units (IU) of vitamin E, 200 micrograms (mcg) of selenium, and 15 mg of zinc.
Insufficient sleep inhibits the production of chemicals such as cytokines, which help boost the body’s immunity. Not surprisingly, sleep deprivation is associated with increased rates of infection. Most people need at least eight hours of sleep a night to restore normal body functions. If you feel rundown or are battling the early stages of a cold or other viral infection, try to get even more sleep.
Regular exercise has been shown to neutralize inflammatory chemicals and improve the function of the body’s natural killer cells—both key players in viral immunity. But overly strenuous workouts, such as running a marathon, can have the opposite effect, triggering the production of cortisol, adrenaline and other stress hormones that suppress immune function and increase your odds of contracting an infection.
Up to one hour a day of moderate exercise (such as brisk walking, bicycling or swimming) is right for most people. If you feel exhausted and generally worse after you exercise, cut back.
Dangerous chemicals from the environment, including the pesticides that we consume in nonorganic foods, cause an imbalance in the immune cells that fight viral infections. A sauna helps your body to release these chemicals via perspiration. Take a dry sauna once or twice weekly. Don’t exceed 20 minutes, and drink at least an extra quart of pure water to compensate for what you lose through perspiration.
The leaves, stems and roots of some plants are concentrated sources of powerful antiviral compounds. If you’re under considerable stress, feel rundown or are exposed to viral illnesses, consider taking one or more of the following supplements throughout cold and flu season:
