The cold and flu season are in full swing. Here are some items to have in your cold and flu toolkit this season.

Wash Your Hands Frequently

The influenza viruses are easily transmitted by touching the eyes or nose immediately after touching items that have the virus on them. The virus can be transmitted before a person exhibits symptoms, which may not be evident for up to 5 to 7 days. According to the Centers for Disease Control and Prevention (CDC), hand hygiene is the most important practice in reducing the transmission of infection in the healthcare setting. [1]

Note: while hand sanitizers have increased in popularity, washing your hands with soap and rinsing the germs off the skin with water is the best option. In one study, some bacteria became resistant to antibiotics and alcohol-based disinfectants. [2] In addition, the FDA recently updated their list of hand sanitizers to avoid because they contained the harmful ingredients methanol, 1-propanol, benzene, acetaldehyde, or acetal.

Cold Weather and Influenza

Exposure to cold has long been linked to the increased incidence and severity of respiratory tract infections. The longer the duration of exposure, the higher risk of infection. [3] Flu viruses spread more in cold winters than during warmer times.

One reason may be the virus thrives in cooler temperatures: Studies on the influenza virus in guinea pigs found the virus’ outer membrane solidified into a gel in freezing or slightly above freezing temperatures. However, in warmer temperatures (above 70 degrees Fahrenheit, it turned into a gel and then liquefied form. Researchers theorize the virus loses its ability to spread from person to person in warmer air. [4]

Humidity can also play a role in the transmission of the virus: preliminary studies indicate aerosol transmission plays a “significant role” in the spread of influenza, and humidity can impact its efficacy.

In a residential setting, the concentration of infectious influenza viruses in the air is 2.4 times higher at 10% relative humidity than at 90% relative humidity after 10 minutes. Researchers conclude maintaining a high indoor relative humidity with a humidifier and ventilation might help reduce chances of infection from influenza A viruses. [5]

Vitamin D, also known as the sunshine vitamin, can be obtained from skin exposed to direct sunlight. While just 15 minutes of direct sunlight can provide the daily amount of vitamin D most people need, nearly 1 billion people worldwide are deficient, with 50% of the population having vitamin D insufficiency. A vitamin D deficiency has been associated with cardiovascular disease, depression, cancer, diabetes, and autoimmune diseases. [6]

Vitamin D has also been shown to improve immune function and reduce the risk of influenza infections. In addition, vitamin D supplements may also have a positive effect on influenza. [7]

In addition to insufficient exposure to direct sunlight, the following can increase the risk of a vitamin D deficiency:

• Malabsorption issues. Cystic fibrosis, gastric bypass, inflammatory bowel disease, pancreatic insufficiency, celiac disease, chronic liver disease, and short bowel syndrome could lead to vitamin D deficiency.
• Medications. Spironolactone, clotrimazole, rifampin, phenobarbital, carbamazepine, and dexamethasone could activate the degradation of vitamin D.

Vitamin D supplements are often advised for those suffering from vitamin D deficiency. Consulting with a doctor is advised if suffering from any of the above health issues or taking medications. To see an assortment of all-natural vitamin D supplements, click HERE.

Vitamin C

Vitamin C is a powerful antioxidant that helps strengthen and support various cellular functions of the immune system. A vitamin C deficiency can impair immunity and increase susceptibility to infections. Studies indicate vitamin C supplements can prevent and treat respiratory and systemic infections. [8]

The recommended daily allowance for vitamin C is 45-120 mg per day, depending on a person’s age or sex. The following foods are ranked among the highest in vitamin C content:

Vitamin C Rich Food	Mg per serving
Guava	377 mg
Bell peppers	190 mg
Kiwi fruit	167 mg
Strawberries	98 mg
Oranges	96 mg
Papaya	88 mg
Broccoli	81 mg
Tomato	55 mg
Kale	53 mg
Snow peas	38 mg

 

Zinc

Zinc is a trace element that is vital to both the immune and reproductive systems. Zinc deficiencies have been linked to increased pro-inflammatory cytokines and inflammatory diseases, including rheumatoid arthritis. [9]

Studies on zinc found it to reduce the duration of common cold symptoms if taken within 24 hours of symptoms. In addition, consuming 75mg or more of zinc tablets per day throughout the cold was shown to provide a “significant reduction” in the duration of the cold. [10]

The human body does not store zinc, so daily consumption is essential. Top sources of zinc include red meat, seeds, shellfish, nuts, dairy, and eggs. To see an assortment of all-natural zinc supplements, click HERE.

Honey

Honey has been cited in some of the world’s oldest medical books and has been known for its antimicrobial and wound-healing properties for centuries. Honey also has antiviral properties, having potent inhibitory activity against the influenza virus. While honey generally has medicinal value, manuka honey has shown the greatest impact on the influenza virus. [11]

Probiotics

It is estimated that 70-80% of immune cells are in the gut. Probiotics help to strengthen the gut microbiota, playing a key role in improving health. Studies indicate disturbances in the gut microbiota can increase the risk of inflammatory conditions throughout the body, including the intestines, lungs, and brain. Probiotics have been shown to restore the gut microbiota balance to healthy levels and protect against various diseases, including respiratory infections. [12]

In addition to probiotics, prebiotics are essential for gut health and the immune system. Prebiotics are the indigestible fiber that provides a food source for healthy bacteria in the gut. Probiotics are the specific strains of bacteria that help increase the number of beneficial bacteria in the gut. In other words, both are necessary for good health.

Here are the tops sources of prebiotics and probiotics:

Top Probiotics	Top Prebiotics
Yogurt	Onion
Miso soup	Asparagus
Sour cream	Leek
Aged cheese	Artichoke
Kefir	Garlic
Pickles	Bananas
Bitter chocolate	Soybean

 

Note: apple cider vinegar has been considered both a prebiotic and a probiotic.

 

Diet

While no one can guarantee you won’t catch the cold or flu, having a strong immune system may help lessen their severity. Here are some of the best and worst foods for the immune system and foods to consume while suffering from influenza.

 

Top Foods for Immune System	Top Foods to Eat When Have the Flu	Worst Foods for Immune System
Spinach	Bone Broth	Fried foods
Spices (ginger, turmeric)	Ginger	Foods high in omega-6
Broccoli	Raw honey	Saturated fats
Nuts and seeds (Almonds, sunflower seeds)	Herbal Tea	Highly refined carbs (white bread, sugary, baked goods)
Green tea	Ice chips	Salty foods
Citrus fruits	Chicken soup	Artificially sweetened beverages
Garlic	Garlic	Fast foods
Yogurt	Berries	Processed and charred meats
Red bell peppers	Citrus fruit	Added sugar

Supplements

In addition to the items listed above, the following supplements are excellent additions to your cold and flu toolkit:

Systemic Formulas: #298 - Cold - Zinca Stop

Zinca Stop can be taken at the first sign of a cold coming on, helping to relieve sore throats and other cold symptoms. This product is all-natural, and contains water, wintergreen oil, cassia oil and zinc. 

This product is available for both adults and children, with drops taken by mouth every 4 hours until symptoms are relieved.

Clearwayz (formerly Lister V)

Clearwayz works to support a healthy immune function in the sinus and respiratory systems during cold, flu, and allergy seasons. This product contains a powerful combination of amino acids and antioxidants that help to support a balanced immune system while helping the body eliminate harmful free radicals.

BodyBio - Liposomal Vitamin C

Liposomal Vitamin C provides daily support for the immune system, the brain, adrenals and gut health. Liposomal Vitamin C is the same high-quality ascorbic acid that most people are familiar with but has liposomal encapsulation delivery technology: the ingredients stay encapsulated as the supplement travels through the stomach and finally released when they reach your large intestine. 

This liposomal technology has been clinically proven to have an absorption rate 3-6x more than traditional liquid liposomal formula.

Liposomal Vitamin C also helps to protect the body from toxins, free radicals, and environmental pollutants. This support is critical for times of acute stress on the body, such as when coming down with the flu or common cold.

Summary

Do not wait until you’re sick to take care of yourself. Make sure to add the above items to your toolkit this cold and flu season. While no one wants to catch a cold or flu, having a well-stocked toolkit might help lessen the severity and have you back on your feet sooner than later.

References

[1] Tammy J. Toney-Butler; Adi Gasner; Niki Carver. Hand Hygiene – StatPearls.   Treasure Island (FL): StatPearls Publishing; 2022 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK470254/

[2] Sacha J. Pidot Gao, Andrew H. Buultjens Ian R. Monk (et al). Increasing Tolerance Of Hospital Enterococcus Faecium To Handwash Alcohols.  Science Translational Medicine Vol. 10, No. 452. https://www.science.org/doi/10.1126/scitranslmed.aar6115

[3] E G Mourtzoukou 1, M E Falagas. Exposure To Cold And Respiratory Tract Infections. Int J Tuberc Lung Dis. 2007 Sep;11(9):938-43. [PMID: 17705968]. https://pubmed.ncbi.nlm.nih.gov/17705968/

[4] Nation Institutes of Health. Flu Virus Fortified In Colder Weather.   March 10, 2008. https://www.nih.gov/news-events/nih-research-matters/flu-virus-fortified-colder-weather

[5] Wan Yang 1, Linsey C Marr. Dynamics Of Airborne Influenza A Viruses Indoors And Dependence On Humidity. 2011;6(6):e21481. doi: 10.1371/journal.pone.0021481. Epub 2011 Jun 24. [PMID: 21731764]. https://pubmed.ncbi.nlm.nih.gov/21731764/

[6] Omeed Sizar; Swapnil Khare; Amandeep Goyal, (et al). Vitamin D Deficiency – StatPearls.   [Updated 2022 Jul 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK532266/

[7] Zhixin Zhu, Xiaoxia Zhu, Lanfang Gu, Yancen Zhan, (et al). Association Between Vitamin D and Influenza: Meta-Analysis and Systematic Review of Randomized Controlled Trials.  Front Nutr. 2021; 8: 799709. Published online 2022 Jan 7. doi: 10.3389/fnut.2021.799709.  [PMID: 35071300]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8777486/

[8] Anitra C Carr, Silvia Maggini. Vitamin C and Immune Function.  Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. [PMID: 29099763]. https://pubmed.ncbi.nlm.nih.gov/29099763/

[9] Paola Bonaventura, Giulia Benedetti, Francis Albarède, (et al).  Zinc And Its Role In Immunity And Inflammation.  Autoimmun Rev. 2015 Apr;14(4):277-85. doi: 10.1016/j.autrev.2014.11.008. Epub 2014 Nov 24. [PMID: 25462582]. https://pubmed.ncbi.nlm.nih.gov/25462582/

[10] Meenu Singh, Rashmi R Das. Zinc For The Common Cold.  Cochrane Database Syst Rev. 2013 Jun 18;(6):CD001364. [PMID: 23775705]. https://pubmed.ncbi.nlm.nih.gov/23775705/

[11] Ken Watanabe, Ratika Rahmasari, Ayaka Matsunaga, (et al). Anti-Influenza Viral Effects Of Honey In Vitro: Potent High Activity Of Manuka Honey.   Arch Med Res. 2014 Jul;45(5):359-65. doi: 10.1016/j.arcmed.2014.05.006. Epub 2014 May 29. [PMID: 24880005]. https://pubmed.ncbi.nlm.nih.gov/24880005/   

[12] Roghayeh Shahbazi 1, Hamed Yasavoli-Sharahi 1, Nawal Alsadi, (et al). Probiotics in Treatment of Viral Respiratory Infections and Neuroinflammatory Disorders.  Molecules. 2020 Oct 22;25(21):4891. doi: 10.3390/molecules25214891. [PMID: 33105830]. https://pubmed.ncbi.nlm.nih.gov/33105830/