Fall is a time of preparation--preparing for the kids to go back to school, for new family routines and even preparing for the upcoming holiday season. Why not prepare for the cold and flu season as well? With a strong and resilient body, you can enjoy the fall and winter months.

Here are the top strategies I use with my patients to ensure an easy ride through what can be a tumultuous time.

Proper hygiene is paramount
An estimated 80 percent of common infectious diseases such as the common cold and flu are spread by the hands. Wash your hands before and after you eat, after being in public and after using the washroom. Use normal soap (ideally liquid), create a lather for about 20 to 30 seconds, and then rinse well. Cough into your elbow instead of your hands. 

Use immune-supportive herbs
Two species of a common herb, Echinacea purpura and augustifolia are important and, despite popular opinion, are best used long-term throughout the flu season to modulate the immune system and prevent infection. The medicinal properties are found in the root of the plant and there appears to be extra benefit when taking the two species together. A good Echinacea product feels tingly in the mouth. Elderberry is also a strong anti-viral herb and often comes in the form of a tasty ­syrup that kids usually love. It can be taken preventatively or acutely.

Lifestyle counts
Your diet, stress levels, sleep and exercise play a role in the health of your immune system and, subsequently, your overall health. Food allergies and sugar intake can hinder the immune system and leave you susceptible to viral or bacterial infections. Numerous studies show how stress decreases the function of immune cells. Do something every day that brings you joy and find ways to lower your stress levels. Try yoga, walking, deep breathing, or even screaming in the backyard. (Your neighbours might think you are crazy, but if it helps lower your stress then go for it!)  Sufficient sleep is vitally important to a healthy body--our tissues heal and regenerate during sleep. Regular, moderate exercise will keep muscles, heart and microbial defence systems in tip top-shape. 

Take vitamin D
Canadians, especially those of us on the west coast, are often deficient in this important vitamin, which has been shown to greatly support the immune system. Take 2,000 IU of vitamin D3 (cholecalciferol) each day throughout the fall and winter seasons (kids can take proportionally less, based on weight). If you are ­unsure of the dosage, see a naturopathic ­doctor for advice.

Try hydrotherapy
Water is very therapeutic. A wonderful way to start the day is by completing your hot shower with 30 to 60 seconds of a cold-water rinse. This practice improves circulation, blood flow and detoxification, and supports the immune system. If you feel like you might be fighting a bug, try this hydrotherapy technique: Just before bed, run ankle-length, cotton socks under cold water. Wring them out so they are damp and not dripping. Put them on your feet, and then slip a pair of cozy wool socks over top. Slide into bed and drift off into a healing sleep. In the morning, the socks should be dry. This is also a great way to boost the immune system and can act as a head and/or chest decongestant.

Enjoy a flu-free fall and winter season with these simple and natural means of prevention.


Dr. Tonia Winchester (née Mitchell) is a naturopathic physician practising in Nanaimo, BC, at the Arbour Wellness Centre. www.arbourcentre.com  (250) 729-4969

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