No one likes to get sick. And unfortunately, this year that feeling is amplified by 1000%! I wanted to share some naturopathic medical suggestions to maintain your health this fall/winter season. There are some simple things you can do and some extra supplements you could take.  Here we go!

 REMEMBER, LET FOOD BE YOUR MEDICINE!

1.     Bring on the ginger!

One of my favorite foods for maintaining wellness during winter is ginger. This warming food has a variety of health benefits for cold winter months. Ginger promotes circulation to help keep the body warm and help your fingers and toes remain toasty. In addition, ginger has wonderful antimicrobial and anti-cough effects!

To incorporate ginger into your diet, try to add it to your stir-frys and soups. To make fresh ginger tea, simply grate a 1-2 inch piece of ginger root and boil in 1.5 cup of water for 10 minutes. Strain before drinking. Because ginger is a root, it needs to be boiled to release its medicinal components. Ginger is also available as a standardized extract.

 2.     Drink your fluids!

With the dryer air inside and outside, winter makes it particularly challenging to stay hydrated. Fluid is especially important in maintaining a healthy immune system. If drinking water isn’t appealing, get your favorite herbal tea to drink or make your dinners count with using yummy bone or vegetable broths. Be sure to bring a travel mug of water or tea with you everywhere you go to encourage yourself to get plenty of added fluids!

 3.     Skip the sweets!

This includes the sweet treats and desserts but also refined grain products like white flour that turns quickly into sugar. Studies have shown that refined sugars can suppress your immune system for hours after ingesting,

 4.     Eat your garlic and onions!

Garlic and onions contain antimicrobial compounds that play an important role in keeping your immune system healthy. In addition, eating the can keep the vampires away :-).

 5.     Eat your mushrooms!

Another food I sneak in many dishes for lunch or dinner (or even breakfast!) to maintain my family’s health is mushrooms. The more variety the better! The edible mushrooms have immune boosting properties built right in. They have been shown to elevate B and T lymphocytes which are own infection fighting cells. In addition, they are packed with important minerals, antioxidants, and minerals.

LIFESTYLE STRATEGIES TO REMAIN HEALTHY

1.     Get adequate sleep!

We ALL know sleep restores and heals the body. As many of you know, my mantra is 7-9 hours per night the majority of the week. If this is something you are not achieving, you should reach out to find ways to optimize your sleep. It’s vital for your health. Without adequate sleep, optimal immune function is next to impossible!

 2.     SWEAT!

Exercise is so important for your health, and in particular immune health. It’s vital to get 30-40 minutes of exercise 4 days per week. Yes! sweating is important for detoxifying your body but avoid overexertion when you are feeling run down this can actually lower your immune defenses.

SUPPLEMENTS TO TAKE FOR IMMUNITY

This is a HUGE topic and I will only list my top 4 favorites. If you have autoimmune or immunocompromised disease’s I would advise you to seek out a naturopathic doctor who can better tailor a supplement plan for you.

 1.     Vitamin D3

Optimal Vitamin D status is critical for health immunity and often times can’t be achieved without supplementation during the winter months. It is best to have your 25 OH Vitamin D level check for accurate dosing. Blood levels should be above 30ng/dl; however, optimal levels are closer to 50 ng/dl. The majority of my patients require 4000-5000 ID per day dosing in the winter to reach that optimal number.

 A recent study published in Epidemiology and Infection showed that people with Vitamin D deficiency were 11 times more likely to get a cold or the flu, while supplementing with vitamin D can reduce colds and flu by 42%.

2.     Astragalus

I love astragalus. It’s an herb that has been used for thousands of years in Traditional Chinese Medicine. It is an adaptogen which mean that it helps protect the body against a variety of stressors, whether it’s physical, mental or emotional. It contains antioxidants, and has antimicrobial properties which protect and support the body’s immune system, for preventing colds and upper respiratory infections. It has also been shown to lower blood pressure, treat diabetes, and protect the liver. What more could you ask for in a herb :-)!

 I typically dose Astragalus root extract at 300mg 2x/day for prevention, and increase the dose to 600 mg 2x/day at first sign of illness.

 3.     Zinc picolinate

Zinc can be amazing for preventing cold or flu symptoms from worsening. I don’t suggest patients to take this supplement daily but instead to take it at the first sign of symptoms. Studies have shown that zinc taken within the first 24 hours of symptoms can shorten the duration of the cold by 33% if taken in dosages >75mg/day (for adults). I wouldn’t suggest long term use of zinc at these high dosages since it can block other minerals from being absorbed. I would also suggest it to be taken with food since it can cause nausea.

4.     Elderberry

Consuming elderberry for cold and flu prevention is hardly a new concept, but there is so much research out their proving it to be effective it’s hard not to use this herb during fall and winter season for prevention and treatment. Research has also shown that its anti-viral properties are comparable to Tamiflu (without the awful side effects). It’s also super yummy to taste making it easy to give to kids too! I usually suggest dosing 1-5 mL daily for prevention and then double to triple the dose at the first sign of symptoms.

Here’s to a healthy fall and winter season this year!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2870528/?tool=pmcentrez

 https://pubmed.ncbi.nlm.nih.gov/23775705/ 

https://pubmed.ncbi.nlm.nih.gov/19682714/

About the author

Since 2005, Dr Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr Fey uses science based natural approaches to treating disease.

Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr Fey is currently offering telemedicine for patients all across the US. To contact the office call 607-729-0591 or email cmhahealth@gmail.com.