Fall and winter are often considered “flu season” in the United States, and conventional medicine advocates urge flu shots as well as various vaccinations to ward off viruses and other types of immune-system-compromising bugs. But have you ever stopped to think about why this time of year is so frequently associated with colds, flu, and respiratory infections? Instead of automatically turning to vaccinations, let’s take a holistic look at flu season and examine why our immune systems take such a hit during fall and winter, and then, from a natural health perspective, consider what we can do about it.
Germ Theory Vs Terrain Theory of Disease
According to the Centers for Disease Control, the flu virus peaks from December to February, but is there really a “flu season”? Do microbes somehow become more active or virulent in fall and winter? Or might there be another explanation for the increased cases of colds and flu this time of year?
Consider the longstanding debate between the germ theory and the terrain theory of disease. Proponents of germ theory believe that microorganisms known as pathogens or “germs” cause disease by invading humans or other animals, so the treatment focus should be on identifying these bugs and killing them off. On the other hand, terrain theory argues that if our terrain (body) is healthy, whole, and balanced, then these germs, which are always present by the way, will be dealt with by our immune systems. Conventional western medicine clearly focuses more on germ rather than terrain theory.
Can both perspectives be valid and important? You bet! Your body craves homeostasis or balance, yet all year round, and especially this time of year, there are multiple sources of stress wrecking that balance.
- Weather/temperature changes
- Holidays and all they entail (family dynamics, less sleep, emotional loss and stress, strained finances, chaotic work schedules, missing workouts, travel, parties with lots of sugary and processed foods that increase inflammation and stress (especially in your gut and thus compromise immunity)
- Decreasing daylight and thus lower vitamin D
Opportunistic microbes are around all the time, but when our terrain becomes compromised, these bugs have a greater chance to overpower our immune resistance.
Holistic Health Support
So, what are some holistic health strategies for bolstering our immune system through this challenging season?
Exercise
A consistent, regular exercise routine may increase your body’s natural defenses against illness and infection in several ways:
- Flushing bacteria out of your lungs and airways
- Strengthening the response of white blood (immunity) cells
- Briefly increasing body temperature that curbs bacterial growth
- Lowering level of stress hormones
Whole-Food Nutrition
Organic fruits and vegetables contain vitamins, minerals, and other antioxidants to support immune function. Particularly good choices during flu season are foods high in vitamin C such as broccoli, leafy greens, kiwi, and citrus fruits. Flavor food with immune supporting herbs and spices such as garlic (antimicrobial properties) and turmeric (anti-inflammatory). Foods to avoid include inflammatory processed junk food, sugary foods, fried foods, and alcohol.
Sleep
Sleep is when your body goes into repair and restoration mode. Sleep also helps your body conserve energy that it then has available to fight off infections. On the other hand, sleep deprivation increases inflammatory molecules in the body and interferes with your brain’s housecleaning process. Additionally, restricted sleep can prohibit the normal cycle of reduced blood pressure and blood vessel relaxation that happens during deep, restful sleep. How much sleep is enough? While everyone is somewhat different, the general recommendation of seven to nine hours of sleep per night seems to work well for most people.
Stress Management
For some people, exercise is a great way to blow off steam and reduce stress, yet the stress-reducing benefits of exercise are dependent on someone’s history and experience with exercise and are somewhat personality dependent. For example, long-time exercisers or those who thrive on a challenge may find exercise to be a stress-reliever, while those who have never participated in a regular exercise program or who shy away from personal challenges may view exercise as just another source of stress. Meditation, mindfulness practices, deep breathing strategies like the one we teach at GVEC, and yoga are other options for minimizing the chronic inflammation and immune system suppression that often accompany chronic stress.
Supplements
We could do an entire blog on supplements to support the immune system, and we may do that in the future. For now, we’ll just mention a few star ingredients to consider adding to your natural medicine chest.
- Vitamin D3 was shown to be effective against Covid-19 during the pandemic and can be a strong ally against the flu virus (look for a supplement that’s combined with vitamin K2).
- Several clinical studies have shown that a couple of probiotic strains – lactobacillus and bifidobacterium – can reduce the incidence, symptoms, and duration of flu symptoms.
- Antioxidants are able to stabilize, or deactivate, free radicals before they attack cells making you better able to ward off colds, flu, and other infections. Vitamin C is perhaps the most popular antioxidant, but vitamin E as well as selenium, alpha lipoic acid, and glutathione are other good options.
- N-acetylcysteine or NAC is a very effective anti-inflammatory agent and can shorten the duration of a cold or the flu.
- While zinc is not a cure for the flu, it can lessen the duration of symptoms.
- Beta-glucans have been shown in clinical trials to strengthen the immune system, especially against cold, flu, and other respiratory infections.
- Olive leaf extract has infection-fighting and immune-boosting properties, and has been shown to have strong antiviral properties, making it effective against the influenza virus.
- Mushrooms such as chaga, shitake, reishi, and maitake have incredible immune-system-boosting properties.
The EESystem
You can read more here about the health benefits of spending time with the Energy Enhancement System, but a few of the effects others have noted include improved immune function, enhanced energy, reduced pain, cell regeneration and DNA repair, and detoxification.
It’s always better to be proactive rather than reactive, so if you plan to implement these strategies early you may just sail through this “flu season” happy and healthy.
