Protect Yourself against Colds and Flu

Influenza affects more than 100 million people in the U.S. each year and approximately 35,000 Americans die from complications of this disease. We also catch nearly a billion colds annually or roughly 2-4 for each adult and 6-10 colds for every kid! 38% of Americans suffer from allergies and our stressful lifestyles, poor dietary habits, and even normal aging make it even tougher to fight off invaders and infections.

Influenza vaccination is recommended for children under age 5, adults over age 65 as well as for anyone suffering with a serious chronic illness. But, of course, the flu vaccine only protects you from the common strain of flu expected on a given year, so boosting your immune system strength and function is incredibly important to help you fight off the myriad of cold viruses and other pathogens.

Your immune system, a complex system of protective cells and biological “soldiers” defends against germs and invading pathogens every day. But viruses and bacteria can live up to 2 hours or more on surfaces like cafeteria tables, doorknobs, and desktops. Every time you eat at a restaurant, shake hands, hold on to a grocery cart, or open a door…you’re challenging pathogens to break through your immune defense systems. So how does the body defend itself and what can you do to support your immune system that is so hard at work right now?

Your body’s first line of defense begins with physical barriers like skin, hair, and mucous membranes. If an invader breaks through, it has to elude a series of nonspecific defense mechanisms including patrolling scavenger cells such as macrophages and neutrophils.

If a cell is infected by a virus, it secretes a substance called interferon. Interferon is an immune system regulator that is extremely active in cell defense due to its antiviral and immune stimulating effects. (Learn more about interferon.) When produced by cells infected by viruses, interferon communicates with uninfected cells to trigger an antibody response to the virus. Interferon can also activate natural killer cell activity, macrophage activity, and trigger the release of powerful cytotoxic chemicals designed to neutralize immune system invaders.

Invaders that get past the first lines of defense confront individually tailored defense weapons. Specialized immune cells work together in a specific defense network enabling your system to recognize, remember, and neutralize potentially harmful invaders such as viruses, bacteria, and fungi.

There are many things that you can do to protect yourself from being infected with a cold or the flu and it starts with getting in the habit of hand-washing and sneezing into your elbow (or a Kleenex). Eat a balanced diet rich in fruits and vegetables (at least 7 servings per day) and make sure you’re getting an optimal intake of vitamins, minerals and other immune system supporting nutrients, from your diet and supplementation. Exercise regularly—meaning at least 30 minutes per day and get at least 7 to 8 hours of sleep each night.

Research has shown that good nutrition is essential for supporting optimal immune function and one study even showed the benefits of multivitamin supplementation in reducing the number of infection related illnesses in healthy elderly. Key nutrients such as vitamin C and zinc support skin health; folic acid, vitamins B6 and B12 help the body produce huge “armies” of immune support cells; and antioxidants such as vitamin E, beta carotene, and selenium help keep the immune system’s destructive by-products in check.

Well-studied phytonutrients may also bolster immune function. Echinacea is believed to stimulate the immune system to help fight infection and has traditionally been used to treat or prevent colds, flu, and other infections. Some research indicates that echinacea and other herbs such as astralagus may be beneficial for use by those with upper respiratory infections although the results are mixed.

The recent outbreak of e-coli bacteria in spinach also reaffirmed the critical role that the gastrointestinal tract plays in a healthy immune system. The intestines are an important line of defense for the immune system and research is proving that probiotics offer key support for immune system health. In the gut, probiotic bacteria may compete with pathogens for nutrients, decrease production of pro-inflammatory compounds, and may inhibit the growth of bacterial pathogens so it’s especially important to keep a healthy balance of good bacteria, or probiotics living in the gut.

Bolstering immunity is important all year long, but is critical through the winter months. It’s not too late to get a flu shot if your physician recommends it. Get in the habit of frequent hand-washing and sneezing into your elbow. Eat a balanced diet, take your vitamins and immune support nutrients, exercise, and get plenty of rest and sleep. Stay in good health so that your body is in the best possible position to fight off any virus or bacteria or other invader that might come your way.

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