The information provided on this website is intended for general informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It does not take into account a person’s individual or specific health needs, including but not limited to, health status, allergies, medical conditions, prescribed medications and/or health supplements. You should always consult with your medical doctor or other qualified health provider to discuss your individual health needs.
Ensuring Optimal Vitality During the
Flu Season
The dreaded flu season is usually from May to September, which is during the colder months, shorter days and long nights. In the corporate sector and people involved in tax, it’s also an incredibly busy time in the lead up to the end of the financial year and subsequent tax return time. For students, around this time end of semester exams are taking place. For parents, children at school or kindie often catch the flu and pass it on to other household members.
No one ever wants the flu and when you contract it, it’s usually at the worse possible time. It’s always best to avoid it if you can! To naturally avoid the flu, you can adopt several lifestyle and dietary practices that boost your immune system and reduce your risk of infection. In this health insight we provide some useful tips to ensure your optimal vitality during flu season.
Influenza
The flu (short for influenza) is a respiratory infection that affects many people each year. Anyone can contract the virus, which can cause mild to severe symptoms.
Common symptoms of the flu include:
Fever
Body aches
Runny nose
Coughing
Sore throat
Fatigue.
For most people, symptoms typically improve in about a week and recover with no complications.
Although, people who are immuno-compromised or in older adults whose immune systems might be weaker, the flu can be dangerous. Also, the risk of flu-related complications such as pneumonia is higher in older adults. Up to 85% of seasonal flu-related deaths occur in people who are aged 65 or older.
Fortunately, there are simple measures that can be taken to avoid the flu. Although, to those unlucky people who contract the virus, this insight provides information on what to do after exposure
Natural Measures To Avoid The Flu
Avoiding the virus each season is not always guaranteed but there are a number of practices that can be adopted to reduce the risk of contracting the flu. Below are several lifestyle and dietary considerations (including herbs, vitamins and minerals) known to support the immune system.
1. Maintain Good Hygiene
Hand washing: Wash your hands frequently with soap and water for at least 20 seconds, especially after being in public places.
Avoid touching your face: Minimise touching your eyes, nose, and mouth to prevent the virus from entering your body.
Keep your environment clean: Disinfect frequently-touched objects and surfaces, such as doorknobs, light switches, and mobile phones.
2. Stay Warm and Dry
Dress appropriately: Wear warm clothing and keep your home comfortably heated during cold weather.
Avoid getting wet and chilled: Change out of wet clothes promptly and dry off thoroughly after bathing or swimming.
3. Avoid Crowded Places
Limit exposure: During flu season, maintain an appropriate social distance, avoid coming into close contact with people who are unwell (where possible) and avoid crowded public places where the virus can spread more easily.
Wear a face mask: In situations where social distancing is not possible, wearing a mask can help reduce the spread of the flu virus.
4. Boost Your Immune System
Eat a balanced diet: Eat Seasonally and include plenty of fruits, vegetables, lean proteins, and whole grains in your diet.
Stay hydrated: Drink plenty of water throughout the day.
Get adequate sleep: Aim for 7-9 hours of sleep per night to help your immune system function optimally (sleep seasonally - adjust your sleep pattern in winter to give yourself an extra hour of sleep per night comparative to summer)
Exercise regularly: Engage in moderate physical activity to boost your immune system.
Sun exposure: Vitamin D plays a significant role in immune defence. Vitamin D levels are at their lowest during winter, although a few minutes of safe sun exposure each day replenish levels.
5. Reduce Stress
Practice relaxation techniques: Engage in mindfulness activities like meditation, yoga, or deep breathing exercises to manage stress.
Stay connected: Maintain social connections and seek support from friends and family.
6. Use Natural Remedies and Supplements
Herbal extracts and teas: Consume herbal extracts or teas like ginger, turmeric, echinacea, and elderberry, which have immune-boosting properties.
Garlic: Incorporate garlic into your diet for its anti-viral and immune-boosting properties.
Natural supplements: Consider natural supplements to boost your immune system, including vitamins, minerals and probiotics.
7. Use Essential Oils
Eucalyptus and tea tree oil: Diffuse essential oils known for their antiviral properties in your home.
8. Improve Indoor Air Quality
Use a humidifier: Keep indoor air moist to help prevent the flu virus from thriving.
Ventilate your home: Ensure good airflow by opening windows when possible.
9. Stay Informed
Monitor flu activity: Stay updated on flu outbreaks in your area and take extra precautions if needed.
10. Flu Vaccination
The flu vaccine may be appropriate if you are immuno-compromised, an older adult or fall into another high risk category.
These natural methods, combined with good hygiene and a healthy lifestyle, may assist in reducing the risk of contracting the flu.
Vitamins, Minerals and Probiotics
Specific vitamins and minerals can help support your immune system, making it more effective at warding off the flu. Immune-boosting vitamins, minerals and probiotics can be found in foods. By adjusting the diet during the winter months, you give your body the best chance of protection against the virus. Natural supplements to be taken alongside a well-balanced diet may also be incorporated during flu season to provide further protection against the flu.
Key nutrients to consider include:
Vitamin A
Essential for maintaining the health of your skin and tissues in your respiratory system, which are your first line of defense against infections.
Found in sweet potatoes, carrots, dark leafy greens, and liver.
Vitamin C
Boosts the production of white blood cells, which are essential for fighting infections.
Found in citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, spinach, kale, and broccoli.
Vitamin D
Plays a critical role in the activation of immune defenses.
Found in fortified foods (milk, orange juice, cereals), fatty fish (salmon, mackerel, tuna), and egg yolks. Sun exposure also helps the body produce vitamin D.
Vitamin E
Acts as an antioxidant and helps maintain the integrity of cell membranes, which can be compromised by infections.
Found in nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, and broccoli.
Iron
Necessary for immune cell proliferation and maturation, particularly lymphocytes, which are associated with the generation of a specific response to infection.
Found in red meat, poultry, seafood, beans, and fortified cereals.
Selenium
Helps lower oxidative stress in your body, which reduces inflammation and enhances immunity.
Found in Brazil nuts, seafood, meat, eggs, and whole grains.
Zinc
Important for immune cell function and signaling. A deficiency can impair your immune response.
Found in meat, shellfish, legumes (chickpeas, lentils, beans), seeds (pumpkin seeds), nuts, and dairy products.
Probiotics
Probiotics help maintain a healthy gut microbiome, which is essential for overall immune function.
Probiotics are found in yogurt, kefir, sauerkraut, kimchi, and other fermented foods.
Prebiotics and probiotics combined provide a synergistic effect to promote gut health, essential for overall immune function.
In addition to these vitamins and minerals, maintaining a well-balanced diet rich in a variety of nutrients is crucial for overall health and immune function.
Natural Measures Post Flu Exposure
Upon experiencing the early signs and symptoms of the flu, there are a number of practices that can be adopted to support the immune system aimed at reducing the severity and duration of the flu to improve overall recovery. Other measures included are aimed to reducing the spread of the virus:
1. Stay Home if You Are Unwell
If you have flu symptoms, it’s important to stay home from work, school, and avoid public places to prevent spreading the illness to others.
2. Support Your Immune System
Diet: It’s important to eat hydrating and nutritious foods, even when you do not feel up to it - think soups!
Stay hydrated: Drink plenty of water throughout the day - add fresh lemon to your water if you have it.
Get adequate sleep: Sleep is an incredible medicine - if possible, sleep for 12+ hours to sleep it off. Sleep should not be under-estimated.
Let your body do its magical thing: Inflammation, fever, excessive perspiration, congestion and coughing are all part of the body’s natural healing processes - avoid pharmaceutical medicines encouraging you to ‘soldier on’. These medicines often suppress symptoms, providing a false sense of ‘wellness’ to allow you to ‘soldier on’ and go about your usual day, which also increases the risk of spreading the virus.
Rest and recover: Avoid exercise temporarily, take leave from work or study - allow your body time to rest and recover. People who ‘soldier on’ (with or without medicines that provide stimulation to do so) risk increasing their recovery time, often placing additional stress on the body, worsening their symptoms, and they end up paying for it in the end.
Herbal tea: Drink a special blend of YEP tea (Yarrow, Elderflower and Peppermint), to relieve symptoms of the flu.
Honey and lemon: Consume honey and lemon in warm water to soothe the throat and provide anti-oxidants.
3. Support and Replenish Specific Vitamins and Minerals Required by the Immune System to Fight the Flu Virus
Vitamin C: Drink a glass of orange juice daily to increase vitamin C levels and improve hydration. Tomato soup is also high in vitamin C.
Vitamin D: Increase vitamin D levels through supplementation. Vitamin D can be found in some foods but levels are generally too low to have an immediate pharmacological benefit.
Zinc: Zinc is found in poultry and red meats, this is why chicken soup is often recommended. Vegans and vegetarians may consider a zinc supplement.
4. Cover Your Coughs and Sneezes
Use a tissue or your elbow to cover your mouth and nose when you cough or sneeze. Dispose of the tissue properly and wash your hands afterward.
5. Personal Hygiene
Remember to wash your hands regularly, shower or bathe at least once a day and change your clothing.
6. Environment Hygiene
Disinfect high-touch areas and wash your bed linens, night wear and towels.
7. Wear a Face Mask
In situations where isolation is not possible (for example, a GP appointment or school pick-up), wear a face mask to help reduce the spread of the flu virus and maintain an appropriate social distance.
8. Monitor Your Health
Pay attention to your body and seek medical advice if required.
The information provided on this website is intended for general informational purposes only. It is not intended to be a substitute for professional medical advice.
Schedule an appointment with a Naturopathic Practitioner at Optimal Vitality to learn more about how naturopathy can support you in the lead up to and during the flu season.