It is cold and flu time again along with another round of Covid circulating. Dry, cold air promotes the spread of viruses. People are also spending time cooped up inside and this creates a fertile environment for the spread of viral illness.
Here are some steps you can take to help protect you and your family:
Using a humidifier will help reduce the survival of many viruses including most strains of the flu. Increased humidity lowers the survival of viruses in the air –and improves your response to viral infection. Remember to 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. So 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 it 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 ½ of a gram of protein per pound of bodyweight (about 80 grams for the average man and 65 for an average 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 diet high in fruits and vegetables. Zinc is high in red meat, but also extremely high in oysters and pumpkin seeds. Supplementation is also an option. 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 is 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.
Elderberry Extract – elderberry extract is a potent anti-viral compound and proven to help prevent and treat viral infections. High quality elderberry inhibits the early stages of viral infection by blocking key viral proteins responsible for both the viral attachment and entry into the host cells.
Sambucol brand elderberry extract is a research proven safe elderberry extract with no known contraindications. Sambucol is available in liquid form or gummies from Amazon, vitamin stores and pharmacies everywhere. It is best to keep Sambucol on hand and begin taking it immediately as soon as you feel any symptoms.
Quercetin – Quercetin Inhibits a virus’s ability to infect other cells (viruses literally infect your cells then take control of them and make them produce more virus!)
Quercetin also inhibits replication of already infected cells.
Quercetin Supplements
Like many polyphenols – quercetin has very poor bioavailability meaning it is hard to get enough where it needs to go to produce its many benefits. The great news is that there are research proven delivery systems that dramatically improve quercetin bioavailability. Look for “Quercetin Phytosome” which is quercetin bound to phytosomes. Quercetin Phytosome is a game changer when it comes to quercetin absorption and effectiveness. Some great products include:
Quercetin Phytosome by Thorne – 2 – 4 capsules per day
Now Quercertin Phytosome - 2 - 4 capsules per day
Dr. Mercola Quercetin and Pterostilbene Advanced – 2 - 4 capsules per day
Adequate Vitamin D Levels
Vitamin D levels are extremely important to maintaining a strong immune system among many other important benefits. Testing is ideal and then adjusting daily vitamin D intake to optimize levels. Check out this previous blogpost that goes into depth on testing and optimizing vitamin D levels: https://workoutanytime.blogspot.com/2025/01/preventing-colds-and-flu-through.html
As with all supplements, speak to your physician first and those taking any medication should search for drug nutrient interactions before supplementing. For example, quercetin may amplify the effects of blood thinning medication so people on this type of medication should NOT take quercetin at all without speaking to their physician.
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