Each year, a new strain of the flu virus circulates throughout the world. The Centers for Disease Control and Prevention and other national health groups work diligently to keep up by developing new vaccines each year. They recommend that those in the high risk category (young children, pregnant women, those with chronic illnesses and senior citizens over the age of 65) should be vigilant about getting the seasonal vaccines that are offered. Additionally, individuals should take several steps to strengthen their immune systems and prevent infection.
Step 1
Practice good hygiene. Wash your hands often, especially before eating. Wash with hot water and use ample soap. Avoid large crowds or interacting with others who may be sick, at least during flu season, which lasts from October to May (with December and March being the peak months). Using hand sanitizers are helpful, but they should be used in addition to, and not in place of, proper hand washing.
Step 2
Get plenty of rest as well as exercise. Lack of sleep can drain the body's natural defenses, so get up to eight hours of sleep each night. Additionally, regular exercise helps to strengthen the immune system and combat illness. The USDA recommends at least 30 minutes of moderate to vigorous exercise each day to stay healthy.
Step 3
Eat a healthy, balanced diet. This means getting plenty of fresh fruits and vegetables, whole grains and lean proteins each day. Humans often rely on their diets to obtain necessary vitamins, minerals and phytochemicals to function properly and prevent disease. A diet full of processed and refined foods is not only devoid of essential nutrients, but also is full of added chemicals, which weaken the immune system. Adults need anywhere from 2 1/2 to 3 cups of fruits, 3 to 4 cups of vegetables, 6 to 7 oz. of grains, and 5 1/2 to 6 1/2 ounces of protein each day.
Step 4
Supplement the diet with a daily multi-vitamin as well as a vitamin C supplement. Throughout the year, extra vitamins may not be necessary when eating a healthy balanced diet. However, during the flu season, supplementation, especially with vitamin C, gives the immune system an extra boost. Nobel Prize winner Dr. Linus Pauling is famous for promoting the many benefits of vitamin C, which is needed for the synthesis of collagen, found in tissues throughout the body. It is also necessary for the synthesis of L-carnitine, an amino acid found in certain proteins. It is a natural antioxidant, and it helps the body heal and recover from injury and illness.
Step 5
Take two to three capsules of echinacea at the first sign of illness. According to Clayton College of Natural Health, echinacea is a natural blood purifier. It is antibacterial and anti-viral. It helps the body recover from infection and stimulates the immune system. It should only be taken during times of illness, however, as the body can become dependent on it.
Step 6
Take a clove of garlic or one to two garlic tablets each day throughout the flu season. Garlic has a powerful antibiotic and anti-fungal substance called allicin. It helps protect against and decrease the symptoms of influenza. During World War I and II, it was called "Russian penicillin." It also kills parasites, stimulates the lymphatic system (which carries toxins from the body) and helps lower cholesterol.
Tips and Warnings
- Although the above steps are important during the flu season, any of the above may be used throughout the year to strengthen the immune system and prevent illness. Remember to drink plenty of water and avoid substances such as alcohol, caffeine and nicotine products, which can weaken the body's natural defenses.
- Although the CDC recommends that those at risk should get the seasonal flu vaccine as soon as it is available, they point out that the vaccine does not guarantee complete protection from the flu. The vaccine is not a "magic bullet" and should not take the place of proper nutrition, exercise and personal hygiene.
Things You'll Need
- Multi-vitamin supplement
- Vitamin C or Ester C tablets
- Echinacea capsules
- Garlic (fresh or tablets)
