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13 October 2009
Posted in
6) Fall Health, Naturally
The cold & flu season is here. And concerns about H1N1 are setting in.
Let Dr. Sarah Hardy, BSc (Hons), ND, Director, Vitality Natural Health Center ease your mind by setting you on a natural and preventative course for good health this fall.
Dr. Sarah Hardy, BSc (Hons), ND, is the Director of the Vitality Natural Health Center, She has graciously provided us a naturopathic perspective for the cold and flu season.
The Cold and Flu Battle: A Naturopathic Perspective
By Dr. Sarah Hardy, BSc(Hons), ND, Director, Vitality Natural Health Center
H1N1, has certainly swept the airwaves and newspapers. Unfortunately, our experience of these reports have encouraged a great amount of fear. The fact is H1N1 is like any other flu. Though some people have experienced serious infection that lead to death, most people infected experience mild to moderate symptoms: nausea, vomiting, diarrhea, chills, fever, muscle aches, fatigue, loss of appetite, cough, runny nose and/or sore throat.
H1N1 is spread through respiratory droplets produced by sneezing and coughing of infected individuals, released into the air and onto nearby surfaces. Anyone within one meter of an infected individual has increased risk of being exposed to these droplets.
STEP ONE: PREVENTION
The key this cold and flu season: prevention.
Eating clean, whole foods means choosing organics whenever possible and avoiding processed, packaged and “fast” foods. Doing so reduces the overall stress on your body. And remember, an increase in stress of any kind disarms your immune system quite significantly. When you are grocery shopping, read the labels on products. Avoid sugar, artificial colours, sweeteners and additives. Choose fruits, vegetables, whole grains (brown rice, quinoa, whole rolled oats, buckwheat), healthy fats (flax oil, olive oil, sesame oil, nuts & seeds) and lean proteins (chicken, turkey, fish, beans, lentils, tofu, tempeh).
Sleep well. The average adult needs 7-9 hours of sleep per night to maintain health. Anything less and you begin to accumulate a sleep debt, one of the effects of which, is a lowered immune response.
Infection prevention hygiene includes regular hand washing, avoiding touching your face throughout the day and regularly wiping door knobs and frequently touched surfaces and home and work with a natural disinfectant (try a mixture of water, white vinegar and a little tea tree oil). Reduce time spent in crowded settings and improve the airflow of spaces at work and home by regularly opening windows.
Balancing stress supports healthy functioning of the immune system. Include healthful breathing, yoga, tai chi, qi gong, meditation or other stress reducing practices is your daily routine.
Vitamin D is a vitally important factor in immune balance and has been found beneficial in preventing H1N1 infection. Ask your medical doctor or naturopathic doctor about testing your levels of 25(OH) Vitamin D. In order to maintain Vitamin D levels at an optimum level for immune health, most people need to supplement, especially during the winter months in Canada. Your naturopathic doctor can guide you in determining the optimal dose for you.
STEP TWO: UNDERSTANDING HEALTHY IMMUNITY
Something we have forgotten over the years is the importance of getting sick, now and then. Simply put, it builds your immune system defenses. Your body’s response to infection, including the production of a fever, is the wisdom of nature at work. The fever response increases the number of immune cells and their bug killing capacity, increases antibodies for bug detection, decreases availability of food for bacteria and decreases growth and reproduction of bacteria and viruses. In other words, fever results in improved detection and killing of bugs and reduction in their growth and multiplication. And, the improved detection of bugs, stays with you into the future.
STEP THREE: PROVIDE RESOURCES
If you do get sick, whether with H1N1, the regular seasonal flu or a cold, your body has the wisdom to heal and your job is to provide resources.
Rest. It reduces stress and provides energy to support the immune response.
Stay hydrated. Focus on water, herbal teas and natural juices. Avoid sports drinks, as they contain high levels of sugar and present challenge to the immune system.
Eat well. Make yourself a big pot of homemade soup with lots of veggies, garlic, onions and a few pinches of cayenne. If your appetite is low, particularly with a fever, start with just sipping the soup broth to provide some nutrients and keep you hydrated. Avoid dairy and sugar as they encourage the production of mucous and lower our immune defenses.
Warming socks. An overnight treatment, warming socks reduce congestion in the head, face, throat and chest to help you get a better night sleep and give your immune system a great boost. They are great for sore throats, bronchitis, nasal congestion, sinus congestion and infections, congestive headaches, coughs and upper respiratory infections.
Supplies: 1 pair of thin cotton socks, 1 pair of thick wool socks, towel, warm bath or foot bath
Directions: Before bed, gather your supplies. If you are someone who tends to have cold feet, make sure your feet are warm to start by sticking them in a warm foot bath for a few minutes and then drying them off. Next, soak the cotton socks in cold water, wring them so they’re not dripping and take both pairs of socks to bed with you. While sitting on the side of the bed, put the wet cotton socks on your warm feet and the dry, thick, wool socks over top and into bed you go. Within a few minutes, your feet will begin to feel warm as your body carries warm blood towards your toes and pulls the congestion away from your upper body. When you wake in the morning your feet will be warm and dry.
Avoid getting lost in the fear surrounding H1N1 and begin with active efforts towards preventing illness this winter. If you are experiencing flu like symptoms or a fever that’s lasted more than 48 hours, contact your naturopathic doctor, or medical doctor for additional advice and support. If you are interested in more specific, individualized immune support, additional information on the topics covered here or testing your vitamin D levels, before beginning your supplementation this winter, contact Vitality Natural Health for your appointment with Dr. Sarah (902-446-4072).
Dr. Sarah Hardy, BSc(Hons), ND is a registered naturopathic doctor and clinic director at Vitality Natural Health Centre. She combines her passion for naturopathic philosophy, hydrotherapy and education with the core naturopathic therapeutics, to facilitate lasting change on each patient’s journey towards health. Dr. Sarah is continually inspired by the foundational principles of naturopathic medicine as she strives to encourage individuals to become active participants in their own well being. She earned her ND designation at the Canadian College of Naturopathic Medicine and holds an Honours Bachelor of Science degree from Mount Allison University in Sackville New Brunswick. Dr. Sarah grew up in Waterdown, Ontario, but the Maritimes have held a special place in her heart since completing her undergraduate study. In addition to practicing at Vitality Natural Health Centre, she is committed to immersing herself in the community of Dartmouth through community service and education of others about health related issues. For more information, please visit www.vitalitynaturalhealth.ca.
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