It is that time year again when viral illnesses typically
proliferate. This happens for
several reasons, but the good news is that there are steps you can take to help
protect you and your family from viruses.
Dry air and cold temperatures are known to promote the spread of the flu
and other viral illnesses. At the
same time people spend more time cooped up inside and this creates a fertile
environment for the spread of viral illness. In addition, lack of sunlight results in drops in vitamin D levels in the body and this is directly linked to decreased immunity.
Here are some steps you can take to help protect you and your
family:
Use a humidifier in your bedroom will help reduce the
survival of many viruses including most strains of the flu. Not only does increased humidity lower the
survival of viruses in the air – it also influences your response to viral
infection. However, it is also
important to keep the humidifier clean to prevent mold. You can also add a few drops of essential oil
like eucalyptus to help prevent any mold growth.
Wash your hands – yes, this simple step can prevent
many infections! We contract viruses
through our mouth, eyes, and nose, and the most common transmissions occur when
we touch our unwashed hands to one or more of these areas. Frequent hand washing with soap for at
least 20 seconds is the single best protection to avoid viral infection. Always have alcohol sanitizer in your car
and on your person and use whenever you are not able to wash your hands with
soap and water.
Maintain a Healthy Diet – with adequate protein and
high in fruits and vegetables – at least 1 gram of protein per kilogram of
bodyweight (about 56 grams for a man and 46 for a woman).
Stay Hydrated – particularly during plane
travel. Dehydration lowers immunity
and during dry winter months dehydration is common.
Vitamin C and Zinc – while there are many nutrients
that support optimal immune function two that are critical are vitamin C and
Zinc. Vitamin C can be obtained by a good diet high
in fruits and vegetables. Zinc is
highest red meat. If you are not a
meat eater other good sources of zinc include oysters and pumpkin seeds. Supplementation is also an option and can
quickly boost levels of both nutrients.
Either liposomal or buffered C with bioflavonoids are the most effective
types of supplement for C. For zinc
choose a high-quality chelated zinc supplement like zinc glycinate, picolinate,
or acetate. For Zinc 30 mg per day is
plenty and should be taken with food while for C 500 – 1,000 mg or more than
enough on a daily basis.
During onset of sickness the body can tolerate much higher
doses of C and this is beneficial in shortening the duration of viral illness.
Optimize Vitamin D Levels - Absolutely crucial for prevention of illness and optimizing immune function. Each person is unique in terms of how much supplemental D is required to optimize blood levels so blood testing is essential to optimize results. See this previous blogpost to learn how to optimize your levels of this crucial nutrient: http://workoutanytime.blogspot.com/2020/01/vitamin-d-optimization-to-prevent.html
Elderberry Extract – elderberry has long been
recognized as a potent anti-viral compound in folk medicine, but the good news
is that science has proven this designation is on target and how elderberry
extract can be used to prevent and treat viral illnesses. One example is a recent 2019 study where the
researchers concluded: “What our study
has shown is that common elderberry has a potent direct antiviral effect against
the flu virus. It inhibits the early
stages of an infection by blocking key viral proteins responsible for both the
viral attachment and entry into the host cells.”
In another study using the leading brand of elderberry
called “Sambucol” was shown to reduce the duration of flu symptoms to 3-4 days
which is amazing! Sambucol was also
shown to directly boost key immune chemicals and activate the immune system so
it works directly to help prevent viral infection and replication while at the
same time boosting your immune system.
The great news is that Sambucol is completely safe for all
ages and has no known contraindication and is available in vitamin stores and
pharmacies everywhere for a very low price!
It comes as a sweet tasting syrup liquid or as gummy chews (delicious). For more information on Sambucol go to https://sambucolusa.com/
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