Winter Wellness

There’s no need to panic when you hear alarming news reports about the latest flu strain. Nature offers plenty of ways to stay well during the winter months. Here are some simple but effective strategies:

1. Vitamin C and Honey
A combination of vitamin C complex and 1 teaspoon of raw honey in the morning and evening will help to keep you healthy year-round, but is especially valuable during the winter, says Mark Moyad, MD, director of prevention and alternative medicine at the University of Michigan Medical Center in Ann Arbor. “They have a synergistic effect,” he says 1000 milligrams of vitamin C complex daily should suffice.

2. Healthy Fats and Fiber
“A diverse intake of healthy fats and fiber will reduce inflammation,” says Moyad, “allowing the immune cells to go and fight an infection.” Good fat sources include cold-water fish or 1,000 milligrams daily of omega-3s from fish oil supplements. For a combination of healthful fats and fiber, include 1 to 2 tablespoons of chia seed or 2 to 3 tablespoons of ground flaxseed in your daily diet. Fiber also feeds friendly bacteria in your digestive system.

3. Vitamin D
“Vitamin D switches on a gene that makes a natural antiviral and antibiotic substance in our bodies,” says Moyad. It’s a must for prevention and, if you do get sick, to speed recovery. Adults should get 2,000 to 5,000 IU daily. The colder it gets the more vitamin D your body uses.

4. Probiotics
Healthful or “friendly” bacteria, probiotics prevent bugs from taking up residence in the gut, which is vulnerable to invaders. “The largest number of immune cells are found in the digestive system, from the stomach to the colon,” says Moyad. “Probiotics boost immune response.” He recommends eating yogurt with active cultures or taking probiotic supplements with at least 5 billion colony forming units per daily serving.

5. Astragalus
Used in traditional Chinese medicine for thousands of years, astragalus is an adaptogen that strengthens your body’s resistance to disease. “It helps your body adapt to changes and stresses in the environment. Look for a standardized extract and follow product directions.

6. Echinacea
Native Americans used Echinacea to cure all manner of diseases for hundreds of years, but today, the herb is mainly used to treat colds and flu. To stay healthy during winter months, take a low dose of 50 to 150 milligrams daily.

7. Beta-Glucan
Found in some grains, mushrooms, and yeasts, beta-glucan is most often taken to lower cholesterol. However, it also protects against viral infection. Therapeutic amounts range from 3 to 15 grams daily.

8. Homeopathy
When flu-like symptoms appear, try Oscillococcinum, the pleasant-tasting crystals melt in your mouth. Clinical studies have shown that Oscillo reduces the duration and intensity of flu symptoms. It must be taken in the first 24 hours of flu symptoms.

9. Elderberry
A centuries-old remedy for respiratory problems, elderberry has been validated by science. In particular, a proprietary extract of black elderberry (Sambucol) has been shown to speed recovery from flu. For example, in a study published in The Journal of International Medical Research, when taken within 48 hours of symptoms appearing, the extract reduced flu duration by four days. And, those taking elderberry needed less pain medication.

10. Chicken Soup Cure
The old wives’ tale cure has scientific proof; some studies have shown that chicken soup contains a number of substances with anti-inflammatory mechanisms. Spice up your soup with garlic, cayenne, and turmeric; all have immune enhancing properties.

11. Munch on Raw Almonds
They’re rich in vitamin E, which enhances the body’s production of immune cells that destroy bacteria. Other good sources include raw sunflower seeds, spinach, turnip greens, and tomato sauce; have at least a serving a day. For maximum protection, take a vitamin E supplement; in one study, people who took 400 IU of vitamin E per day got fewer colds and upper respiratory ailments.

12. Be Happy.
A sunny disposition seems to make us sturdier. A recent study found that people who were negative, moody, nervous, and easily stressed had a weaker immune response. Write a daily list of 10 things you’re grateful for to change your outlook. And smile, even if you don’t mean it. It can boost your mood—fast.