With the autumn and winter months upon us, it is time to prepare for colds and the flu. Having the flu jab is of course an obvious way to help prevent getting the flu. But, prevention, managing symptoms, and boosting the immune system also each play an important role in the management of such infections at this time of year.
Registered nutritionist and health writer Daisy Ilchovska discusses how diet, supplements and lifestyle changes may help boost your health during flu season.
Washing your hands – an obvious one, perhaps a habit that hasn’t persisted since the pandemic, but washing hands with soap, for at least 20 seconds, is still one of the best ways to prevent catching or passing on respiratory infections such as flu.
Covering your mouth and nose
This is another rather obvious one according to our expert Daisy Ilchovska: covering your mouth and nose with a tissue when coughing or sneezing may help with infection spread. If your hands are not free, or you don’t have a tissue, you can cough or sneeze into your sleeve. If someone is particularly vulnerable, then a face mask will not look out of place these days. They are still readily available to buy in chemists.
Sleep
Sleep has an important physiological function, which links to immunity, which in turn helps fight off viruses and infections. Aiming for at least eight hours sleep (ideally between 10:00pm – 7:00am) at night may help your immune function. Eating an earlier dinner, avoiding alcohol and avoiding blue light exposure from screens may help you get a more restful sleep.
2. Exercise and keeping active
Physical activity such as yoga, walking and stretching at least two to three times per week helps boost the function of your immune system by raising the levels of white blood cells, which fight infection.
In addition, exercise can also help boost mood, detoxify and build muscle. Organisations such as Move it or Lose it are excellent for older people.
3. Managing symptoms
Self-care
It is important when you are dealing with any kind of infection to give your body time to recover and get enough rest. It is also important to keep hydrated with hot drinks such as herbal teas and soups/broths.
Practising self-care can be difficult if you are a carer, but it makes it even more important. Read our guide to care for the carer.
Sore throat
Saltwater gargles can help loosen mucus and fend off infections. Lozenges with Echinacea and honey may also be soothing too.
Congestion
Steam inhalers, vaporisers or spending more time in a steamy room such as the shower may be able to help relieve congestion.
Delirium
When older people are unwell, there is an increased chance that they will experience delirium. Delirium is an acute state of confusion caused by underlying illness. Find out more from our guide to delirium.
4. A healthy diet
In addition to keeping hydrated and consuming warm soups and broths it is important to eat antioxidant rich foods such as fruits and vegetables. These are usually rich in Vitamin C, which has immune boosting properties.
Sugary snacks such as biscuits and muffins, and too many refined carbohydrates such as breads, pastas and pastries have actually been found to suppress the immune system for over five hours, which is not what you need when you are fighting a cold or the flu.
As well as keeping healthy, there are other changes you can make in winter to make sure that you are as prepared as you can be. Have a read of our top 6 tips to prepare for winter.
4.1 Vitamins
Vitamin C
Vitamin C may help to prevent infections caused by bacteria and viruses and shorten the duration of colds. This vitamin is not very well absorbed though (the best absorbed form is Liposomal Vitamin C), so don’t forget that plenty of fruits and vegetables such as peppers, kiwis and oranges also contain it, so make sure you eat plenty of these.
Vitamin D
Vitamin D, also called the “sunshine vitamin” as we produce it from bare skin exposure to the sun, is especially important for the immune system, particularly in the winter months. The most bio-available formulation (the form our bodies can use) is D3 and is best taken with another Vitamin called K2. Some people taking blood thinning medication such as Warfarin have to be careful when taking K2 though as it also has blood thinning effects.
4.2 Supplements
Zinc
Zinc is an important mineral that boosts the immune system, and it has been found to be especially effective if taken within 24 hours of the onset of the cold.
Garlic
Garlic also known as “nature’s antibiotic” has also been found to be effective in upper respiratory tract infections. You can cook with it, add to broths and buy it in a supplement form.
Elderberry
The berries and flowers of elderberry plant are full of antioxidants and vitamins, which may boost the immune system against the flu. You can take it as a supplement, lozenges, or tea, and it is available in most high street health food shops; plus there is also a particularly effective liquid extract called Sambucol, which also contains elderberry. Elderberries should not be eaten raw.
Echinacea
Echinacea is a pretty flowering plant from the daisy family and has been found to be particularly effective against the common cold. You can take it as tablets, tinctures or tea, but people with some autoimmune conditions such as rheumatoid arthritis or multiple sclerosis have to be careful as it may over-stimulate the immune system and cause a flare up in their symptoms if taken longer term.
Note regarding herbs and supplements – Please note that all advice on herbs and supplements is for general knowledge only and any of these may have interactions with over the counter or prescription medications, so best to work with a specialist such as a registered nutritional therapist.
Optimal Health Nutrition – To find out more about how to optimise your health or for more information regarding nutritional therapy and health you can visit Daisy Ilchovska’s website: Optimal Health Nutrition.
