Natural Ways to Prevent and Treat Colds and Flu

When it comes to cold and flu season, prevention really is the first line of defense. To keep your body's defense system--the immune system--in peak condition, follow my immunity-boosting tips to help your body fight off the bugs looking for a host. And, for times when you are feeling ill, the second set of tips can help ease your symptoms and support a quick recovery.

Cold & Flu Prevention Tips
Your immune system is at work 24/7! The best approach to supporting immune function is a healthy lifestyle that includes stress management, exercise, whole foods, nutritional supplementation, and the use of plant-based medicines. On a daily basis, you can take the following steps to help your immune system keep you healthy:

1. Wash your hands regularly to help prevent transfer of bacteria.
2. Stay clear of people sneezing or coughing. Avoid shaking hands or other close contact with anyone whom you know to be sick.
3. Make sure your home and work space are well-ventilated. Even on a cold day, open a window for a few minutes to clear out stale air.
4. Follow a consistent sleep/wake schedule so the immune system can repair and recover.
5. Drink plenty of water and eat a balanced diet that includes a variety of fruits and veggies, which contain antioxidants that help the body neutralize cellular damage.

Healing Tips

1. Rest. Sometimes the body's only way of getting your attention is to force you to slow down by getting sick. Don't push through fatigue. Honor your body and sleep/rest as needed to promote healing. Reduce activity at home and at work as much as possible.
2. Increase fluid intake to include water, diluted vegetable juices, soups, and herbal and green teas.
3. Eat light meals and eat more soup. Whether you choose a vegetarian broth or a heartier bone-broth, soups for healing should be loaded with a variety of herbs and veggies.
4. Manage stress. Even just 10 minutes of meditation a day has positive effects on the immune system and promotes a positive mindset.
5. Laugh--it truly is good medicine. Patch Adams was onto something when he brought humor to his patients' bedsides. Read a funny book. Watch stand-up comedy. Share jokes with a friend or your kids. Laughter lowers the stress hormones and elevates your mood--both are good for healing.

Vitamin, Mineral, and Botanical Support for the Immune System
There's no panacea, but a growing body of research has shown that certain vitamins, minerals, and plant-based supplements can help prevent/curtail the symptoms of colds and flu. Some that you may want to include are listed below. Talk to Dr. Bossio as these suggestions must be tailored to your specific needs and health status.

• Multivitamin and mineral formula
• Vitamin C
• Bioflavonoids, 1000 mg/day
• Vitamin A
• Vitamin D 
• Zinc, 30 mg/day
• Echinacea, elderberry, and astragalus (tea, capsule, or liquid extract) help prevent common cold and viral infections. Physician-scientists continue to study the immune-enhancing effects of these and other botanical remedies.

Image Attribution: Dirima/bigstockphoto.com

References

Vitamin & Mineral Supplement Tips for Children

Ideally, kids acquire all the nutritional fuel they need from a healthy, balanced, organic, and GMO-free diet. But even with such a diet, there can still be nutrient deficiencies due to exposure to environmental toxins, illness, or poor health habits and lifestyle choices. Or, if your child is following a special diet or is vegan, they may be missing essential nutrients that come from a more varied diet.

Just like adults, children can benefit from vitamin and mineral supplements. However, children's metabolism and their immune, digestive, and central nervous systems are still maturing, so the effects and side effects of supplements can differ from those seen in adults. This is especially true for infants and young children. When considering nutritional supplements for youngsters, it's important to seek a trusted source to increase the likelihood that the product has been properly formulated, labeled, and has gone through quality assurance testing.

A basic supplement regimen for children includes:

Multivitamin: Look for one derived from whole foods, or if that is not available, a standard formulation. Check labels to be sure the product is free from fillers, toxins, and added sugar.
Multi-mineral: A good quality multi-mineral includes an array of trace minerals such as zinc, magnesium, and calcium.
Omega 3s: Look for omega-3 fish oil supplements that have been independently tested for heavy metals and PCB (a man-made manufacturing substance and known cancer-causing agent banned in 1979 that may still be present in some manufacturing processes).
Probiotics: Ideally contain 10 billion, multi-strand organisms.
Vitamin D: Current guidelines suggest 600 IU.

Based on individual health needs, there may be times when a specific supplement regimen or higher amounts of a supplement may be needed--a decision best made with Dr. Bossio.

Image Attribution: TatyanaGl/bigstockphoto.com
References

Nutraceuticals for Healthy Hair, Skin, and Nails

The condition of your skin, nails, and hair are a reflection of your overall state of health. A variety of factors can affect their condition, including genetics, exposure to tobacco smoke, sun damage, medication and drug use, and nutritional deficiencies. Eating a well-balanced diet is the best way to keep the integumentary system--that's your hair, nails, and skin--healthy. Additionally, vitamin supplementation can support the biological processes that maintain the health of the integumentary system. Supplementation can be especially important for helping to tame the symptoms of hypothyroidism, which is known to adversely affect the condition of hair, skin, and nails.

Vitamin formulas for healthy hair, skin, and nails contain many of the same nutrients that your entire body needs for growth and maintenance of cells. Hair, skin, and nails also respond well to vitamins that support keratin production. Keratin is a protein that is an essential building block for the integumentary system. Talk to Dr. Bossio about the following key supplements that can give strength and shine to your hair, skin, and nails.

Biotin & the mighty B vitamins. The B-complex (B12, B3, and B6) is vital for hair and skin growth. Biotin, also a B vitamin, is sometimes used to help reduce or prevent hair loss. Some people do not get enough biotin in their diet, resulting in a deficiency. In such cases, research has shown taking biotin supplements may help alleviate hair thinning. Biotin-rich foods include peanut butter, eggs, avocados, legumes, and bananas.

Vitamin D is important for hair follicle cycling, especially for individuals who live in northern parts of the United States where sunlight is limited. Salmon, mushrooms, beef liver, and grains are great sources of vitamin D.

Zinc is a key mineral for hair growth, wound healing, healthy skin, and immune function. Zinc is found in foods such as red meat, oysters, lamb, turkey, pumpkin seeds, and chocolate.

Horsetail, a herb, acts as an antibacterial and has a remineralizing effect. It is rich in flavonoids, potassium, and silicon, which are vital to the functioning of rapidly growing tissues such as skin and nails. It also has a key role in the synthesis of collagen.

Vitamins C & E both have many important functions, including protecting cells from damage and boosting immunity. Good sources are seeds, dark green veggies, safflower oil, and citrus fruits.

Essential fatty acids. Omega-3 and omega-6 fats have been shown to reduce inflammation and support skin and scalp health. You can obtain essential fatty acids from eating cold-water fish such as mackerel, salmon, sardines, anchovies, tuna, pollock, or shrimp. However, these fish can contain high levels of heavy metals--that's not a good thing. Limit your intake of these fish to just two or three times a month. If you are averse to eating fish, or are vegan, a flaxseed oil supplement is a good alternative.

Resources

• National Institutes of Health. "Vitamin and Minerals Supplement Fact Sheets." Accessed May 2015.
• Szyszkowska, B., et al. "The Influence of Selected Ingredients of Dietary Supplements on Skin Condition." Postepy Dermatologii i Alergologii 31, no. 3 (June 2014): 174-181. .

Image Attribution: Subbotina Anna/bigstockphoto.com

Summer Skin Naturally

Summer fun brings with it outdoor activities, fresh air, and lots of sun! Sunshine can be especially healthy because our bodies use it to create immune boosting Vitamin D, in which many people are deficient. To make Vitamin D, sunshine has to hit your bare skin directly. That's why a certain amount of sun exposure is actually great for you. However, too much sun can cause your skin to burn, creating damage to the cells, increasing your risk for skin cancer, and encouraging premature wrinkles. The key is to find the balance between healthy immune boosting sunshine and overexposure.

If you are planning outdoor activities, here are some guidelines for healthy summer skin:

1.Know Your Limit. We tolerate the sun differently based on genetics. People with fair skin tend to burn much quicker and need less exposure. It's important to know what your threshold is. If you have fair skin, start with only 5 minutes of sun on your bare skin before using sun protection. If you have a darker skin tone, you might try a few minutes longer. It also depends on the location of the sun and the time of year. At the peak of summer, UVB rays can be especially potent. Use your best judgement and aim for smaller amounts of exposure more frequently to get the best immune boost.

2. Avoid Toxic Sunscreens. Many sunscreens on the market contain toxic chemicals that get absorbed directly into your bloodstream when applied to your skin. If you are going to be protecting your skin with sunscreen, use all-natural alternatives. One excellent resource to find the perfect suncscreen is the Environmental Working Group  Guide to Safer Sunscreens.

3. Try a Cover-up. Another safe alternative is to cover your skin. UVB rays need to contact your skin directly to do damage. That's why we get tan lines in areas that are covered by our clothes. Some helpful coverups include bathing suit cover-ups and wraps, hats or shawls, or even shirts with long sleeves. If you are going to be adding layers of clothing as a cover-up option, it is important to stay cool and hydrated.

Sometimes, even our best attempts to avoid overexposure can fail, resulting in a sunburn. Or, maybe you have sun damage from the past. Here are some tips to help heal and repair the skin:

1. Aloe Vera. For immediate sunburns, apply a light layer of fresh aloe to the skin. If you have an aloe plant, simply snap off a few stems, break them open, and apply the pulp directly to your skin. The gel will not only cool the skin, research is showing that properties in the plant help moisturize and heal the skin. You can also get gels made with healing Aloe oil from your local healthfood store.

2. Antioxidants. To repair damage from the inside out, add potent antioxidants to your diet. These powerful nutrients help to both protect the skin and heal it from sun damage. Foods high in Vitamin C are especially healing for the skin such as papayas, bell peppers, strawberries, broccoli, and pineapple. Add these to your salads, fresh smoothies, or eat raw.

References

• "Will rubbing aloe vera on your sunburn help?" University of Arkansas Medical Science. http://www.uamshealth.com/?id=6046&sid=1
• Pizzorno, Joseph E., and Michael T. Murray. 1999. Textbook of natural medicine. Edinburgh: Churchill Livingstone.

Image Attribution: vasantdave/freeimages.com

Sunny Trio: Vitamins C, D, and E

For added skin protection and cellular repair, add in this potent vitamin trio by eating vitamin-rich foods or by taking them in supplement form. Vitamin C is an essential skin nutrient because its potent antioxidant properties help repair sun damage. It is also absolutely essential for collagen repair. This can help protect your skin from premature aging and sun damage. Vitamin E is another critical skin nutrient with potent antioxidant properties that help protect your cells from the damage caused by free radicals. Vitamin E is essential for the overall health of your skin, and has cancer-fighting properties that make it a great skin supplement. The final skin nutrient is Vitamin D, which plays a significant role in wound healing and tissue repair, and makes the skin less photosensitive and susceptible to sun damage. Most people have low or deficient levels of Vitamin D in their system. You can add vitamins C and E to your diet by eating fresh summer salads full of fruits and veggies. Try to add in as many colors of the rainbow as you can when selecting produce. Add in fresh smoothies filled with leafy greens, citrus fruits, melons, and healthy oils like wheat germ and sunflower. Vitamin D can only be added with either sun exposure or in supplement form. Before adding nutrients in supplement form, talk with Dr. Bossio. Vitamin E and D are both fat soluble and must be used at the correct dose. In addition, Dr. Bossio can help you choose high quality supplements from reputable companies.

References

• United States Department of Agriculture, Agricultural Research Service: USDA Nutrient Database for Standard Reference, Release 13, 1999.
• Mindell E. Earl Mindell's Supplement Bible. Mindell paperback, 1998:20.
• Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297:842-57.
• Marz, R. (1999). Medical Nutrition. 2nd Edition. Omni-Press. Portland, OR: 235-241..
• "Vitamin D and Skin Health". Linus Pauling Institute Micronutrient Research for Optimal Health. Oregon State University Website.

Image Attribution: Jamesmcq24/istockphoto.com

Crimini Mushrooms

Ancient Romans referred to them as "food for the gods." Ancient Egyptians thought they could grant immortality. While those claims may be a stretch, crimini mushrooms (the common button type) are packed with unique phytonutrients that have been shown to contribute to boosting immune function, regulating inflammation, preventing arthritis, and protecting against cardiovascular problems. Not bad for a fungus.

If that weren't enough, new evidence suggests that crimini mushrooms can provide a boost of vitamins D1 and D2, which are instrumental in maintaining a healthy immune system. In fact, crimini mushrooms have proven to be more beneficial to the immune system than their more exotic mushroom counterparts.

Crimini mushrooms also provide an excellent source of selenium, zinc, and manganese--critical antioxidant nutrients--and vitamins B1, B2, B3 (niacin), B5, B6, and B12, which contribute to better cardiovascular health.

When buying, storing, or preparing crimini mushrooms, follow these tips to get the most nutritional bang for your buck.

1. Buy organic. Due to modern agricultural practices, it is important to purchase or cultivate organic mushrooms in order to lessen your risk of ingesting contaminants such as pesticides, heavy metals, and other unwanted substances.

2. Store them properly. How you store your mushrooms is vital to preserving their nutrient content, especially where vitamin D is concerned. To prevent discoloration and hardening, wrap mushrooms in a damp cloth and place them in a loosely closed paper bag, or spread them out in a glass dish and cover them with a moist cloth. Store them in the refrigerator at about 38°F (3°C). Whichever storage method you use, you'll want to try to restrict surface-to-surface contact among the mushrooms in order to keep them fresh longer. If you need to stack them, be sure to separate each layer with a damp paper towel.

3. Sauté and enjoy. The mushrooms should be wiped clean, sliced, and sautéed lightly, making sure not to overcrowd the pan, in order to ensure a golden-brown exterior and moist, succulent interior. Take care not to overcook mushrooms as this will make their nutrient count plummet.

Resources

• Pesti, G., ed. Mushrooms: Cultivation, Antioxidant Properties and Health Benefits. New York: Nova Publishers, 2014.
• World's Healthiest Foods. "Mushrooms, Crimini." Accessed December 2014.

Image Attribution: maxriesgo/bigstock.com

Vitamin D

Vitamin D - also known as the "sunshine vitamin" - is actually a hormone and an essential part of the human body. Throughout evolution, sunlight has produced vitamin D in the skin, but the advent of the electric light and sunblock, as well as a common fear of skin cancer, seem to have led to a mass vitamin D deficiency. In fact, the recommended daily intake (RDI) for vitamin D recently tripled, going from a recommended 200 IU (5 mcg) for adults up to 50 years of age to 600 IU (15 mcg) for those 1 to 70 years of age, based mainly upon bone health research.

A vitamin D deficiency can cause osteopenia, osteoporosis, increased risk of fracture, sunken pelvic area (due to rickets) and trouble getting pregnant and delivering a baby naturally.

Of the six forms of vitamin D, vitamins D2 and D3 have been identified as the most important for human nutrition. Vitamin D2 predominantly comes from the sun and fungi, such as mushrooms. Vitamin D3 can be produced in the body from the absorption and conversion of the sun's UVB rays or from animal sources.

Because vitamin D affects the entire body, it is vital to maintain your body's vitamin D levels. If you're looking for a vitamin D boost, try eating fatty fish, mushrooms, liver, egg yolks, milk, and yogurt. Better yet, get plenty of direct sun exposure. If you are concerned that your vitamin D levels are not up to par, talk to Dr. Bossio about an assessment and individualized plan.

Resources

• Holick, M. "Vitamin D: A D-Lightful Solution for Health." Journal of Investigative Medicine 59, no. 6 (2011): 872-880.
• Phillips, K., R. Horst, N. Koszewski, and R. Simon. "Vitamin D4 in Mushrooms." PLOS ONE (August 3, 2012). doi: 10.1371/journal.pone.0040702.
• U.S. Department of Health and Human Services. National Institutes of Health, Office of Dietary Supplements. "Vitamin D Fact Sheet for Health Professionals." November 10, 2014.

Image Attribution: Johan Larson/bigstock.com

Shedding Light on Phototherapy

Phototherapy, or light therapy, has shown promise in treating eczema, reducing itching skin, guarding against inflammation, increasing bacterial defenses in the skin, and increasing vitamin D production. It's also a unique therapy for treating Seasonal Affective Disorder. Phototherapy provides the body with the additional light it needs to stimulate the brain activity that controls circadian rhythms. Research suggests that the benefits may be heightened by undergoing light treatment as soon after waking up as possible. The therapy, which can be done in a clinical setting or at home using a special light box, may actually be as beneficial - or more so - than antidepressants. Symptoms typically improve within two weeks to two months of steady treatment.

How It Works
Phototherapy uses a light box to emit specific wavelengths of light, imitating sunlight, but avoiding exposure to harmful UVA rays. Generally, phototherapy light boxes provide 10,000 lux ("lux" is a measure of light intensity), which is roughly 100 times brighter than typical indoor lighting, but not as bright as a sunny day, which can clock in at 50,000 lux or more. Recent advances in light therapy include using light boxes that simulate sunrise, gradually increasing in intensity from darkness up to 300 lux. Another new therapy uses lower-intensity blue light, which has a more powerful effect on the retina than white light, tricking the brain into thinking it's brighter than it is.

Risks
However, phototherapy is not without risks. It can cause burns, increase signs of aging, and increase the risk of skin cancers if used regularly over long periods of time, or if administered using subpar equipment. Before investing time and money on phototherapy, discuss your concerns and needs with Dr. Bossio. He or she will be able to make a diagnosis and prescribe an individualized treatment plan for brightening your winter.

Because the FDA does not regulate light boxes, be sure to discuss your equipment options with Dr. Bossio, or phototherapy professional, before purchasing a light box. For more information on phototherapy, visit the American Psychological Association, the American Osteopathic College of Dermatology or the National Eczema Association.

Resources

• American Psychological Association. "Bright Lights, Big Relief." June 26, 2006.
• Miller, M. "Seasonal Affective Disorder: Bring on the Light." Harvard Health Blog, Harvard Health Publications, December 21, 2012.
• National Eczema Association. "Phototherapy." Accessed January 2015.

Image Attribution: PetarPaunchev/bigstock.com

The Flu Vaccine and Your Family

In preparation for flu season, conventional methods of dealing with the virus are beginning to hit the market. The most notable and one of the most controversial is the flu vaccine. Every year, a new vaccine is formulated with 3 strains of flu viruses that researchers have determined are to be the most prevalent. The Center for Disease Control recommends that everyone over the age of 6 receive a flu shot, but especially the elderly, those with chronic illnesses, and those with a weakened immune system.

But is the flu vaccine really right for your family? The CDC says the vaccine doesn't work in every case. In fact, there are two factors that determine its effectiveness. First, a person's state of health is a factor. Those with healthy immune systems will respond better to the vaccine. Second, its effectiveness is also determined by what strains of the virus are included in the formulation. The flu vaccine targets only the three most prevalent strains of flu but there are actually many other types of viruses that circulate during flu season that can bring on similar symptoms. So depending on how healthy you are and what viruses circulate in your area, the CDC states, "it's possible that no benefit from flu vaccination may be observed." In addition, very few studies have been conducted of the safety of flu vaccines as new formulas are developed. In fact, there are disturbing reports of adverse effects of flu vaccines, especially for pregnant women. Also, very few longitudinal studies been conducted to determine the long-term effect of vaccine use. Essentially, the fact is that our public health policy has embraced a form of flu prevention that they cannot guarantee is safe or effective.

That's why Naturopathic Medicine focuses on strengthening the body's immune system as a standard flu prevention method. Naturopathic Doctors know that boosting a person's health is the single most effective way to prevent disease in the body. Not only is it safe to enhance the body's immunity, but it is an effective method for preventing infection from ALL the viruses that circulate during flu season, not just the three most common. That's why, unlike the advocates of flu vaccines, Naturopathic Doctors can guarantee that immune-boosting preventive medicine is both safe and effective for every member of your family. There are also no negative side effects, and the positive side effects include having more energy and feeling better in general.

Whatever you decide to do for your family, everyone can benefit from the following tips to fight the flu naturally:

•  Basic Hygiene.  Wash hands frequently, especially after visiting public places. Cover your mouth when coughing and sneezing.

•  Get More Sleep.  Not getting proper rest can put unnecessary stress on the body and lower immunity. Get at least 8 hours of high-quality sleep each night, and rest more when you feel under the weather. Sleep is when your body repairs itself.

•  Eat a Whole Food Diet.  Minimize refined sugar and flour in diet; avoid processed foods, eat colorful vegetables, proteins (fish & fowl, starchy legumes, nuts & seeds), fruits, whole grains.  

•  Increase Vitamin C.  Eat foods such as kiwi, grapes, strawberries, and oranges to give your body an antioxidant and immune boost. You may also want to add supplemental vitamin C to your regimen.  Speak with Dr. Bossio about the appropriate dose for you as this can range from 250mg to 6000mg per day.

•  Increase Vitamin A.  Vitamin A helps maintain the health and integrity of the mucous membranes, so foods such as carrots, sweet potatoes, spinach and kale can also help stave off the flu.

•  Increase Vitamin E.  It can help boost immunity and enables T-cells to fight infection. E rich foods include almonds, sunflower seeds, butter and egg yolks.

•  Increase Zinc.  Zinc is extremely important during cold and flu season because many immune cells require zinc for optimal function. To increase zinc in your diet, try eating more Crimini mushrooms, shiitake mushrooms, and spinach. Other good sources include asparagus, chard, scallops, lamb, beef, maple syrup, shrimp, green peas, yogurt, oats, pumpkin seeds, sesame seeds, turkey, miso, and spelt.  You may also consider supplementing with Zinc lozenges.

•  Supplement Vitamin D.  Japanese researchers have shown that school aged children taking 1200 IU of Vitamin D per day had a 42% lower risk of contracting the flu than children taking a placebo. Vitamin D has increasingly been shown to be one of the most effective ways to prevent illness.  The appropriate dose of vitamin D should be determined based on your blood level.  If this has not already been evaluated speak with Dr. Bossio about doing so.

•  Probiotics.  Probiotics are best known for their role in digestive health, but science shows they are powerful components of immune system health as well. Since 60% of our immune cells are located in the digestive tract it makes sense that keeping those cells functioning well is important for staying healthy. Adding a probiotic to your daily supplement regimen can help optimize your health this fall and winter season.  Speak with Dr. Bossio to determine which probiotic is right for you.

•  Drink Herbal Tea. Herbal teas such as red clover, echinacea, elderberry, lemon and honey, or other commercially available cold/flu formulas can help fortify the body's immune system. Also, green tea is high in antioxidants and can help strengthen T-cells (the body's primary defense against infections).

•  Homeopathic Flu Vaccine.  A homeopathic flu vaccine is similar to conventional vaccines, only without the harmful additives, preservatives, and side effects. Homeopathic flu (Influenzinum) uses infinitesimal doses of flu strains to stimulate your body's vital force to offer protection from invading pathogens.

Resources

Photo credit. Free Digital Photos.
http://www.freedigitalphotos.net/images/stamp-toxic-photo-p261778.

Centers for Disease Control and Prevention. 2013. Vaccine Effectiveness - How Well Does the Flu Vaccine Work?. Retrieved 21 August 2013 from http://www.cdc.gov/flu/about/qa/vaccineeffect.htm

Centers for Disease Control and Prevention. 2013. Who Should Get Vaccinated Against Influenza Retrieved 21 August 2013 from http://www.cdc.gov/flu/protect/whoshouldvax.htm

Alan Casseis. 2012. Eminence vs. Evidence. http://www.cochrane.org/news/blog/eminence-vs-evidence

Dearing, S. 2010. Medical reviews conclude influenza immunizations ineffective. Digital Journal. Retrieved 25 October 2010 from www.digitaljournal.com/article/288946

England, C. 2010. Thousands of USA pregnant women miscarry after the H1N1 vaccine. American Chronicle. Retrieved 20 October 2010 from www.americanchronicle/articles/view/188385

Urashima, M., Segawa, T., Okazaki, M., Kurihara, M., Wada, Y., and Ida, H. 2010. Randomized trial of vitamin D supplementation to prevent seasonal influenza in schoolchildren. American Journal of Clinical Nutrition. 91(5) 1255-60.