Cold and Flu Prevention
by Beth Biggee, MD
“An ounce of prevention is worth a pound of cure.”
How to protect against colds and flus this season?
Most of us cannot escape the fall and winter without a visit from a cold or flu virus, or for some of us a bacterial illness. Winter time is hibernating time. Most of us in New England spend more time indoors and out of the sunlight. At northern latitudes the sun angle is so low due to the Earth’s tilt that our vitamin D levels are quite reduced in the winter months. Even a study on doctor trainees in Boston showed they had low vitamin D in winter.
Vitamin D is a key player in helping the cellular pathways that fight infection. If we can’t get vitamin D in the winter with adequate sunlight, we may need oral supplementation. Vitamin D metabolism may also reduce as we age. It is always best to work with your health care team to measure your 25, hydroxylase Vitamin D level to see how much you need. Too much intake of vitamin D can be harmful, causing increased calcium in the blood and tissues. It is always best to still try to get some sunlight in winter, either snowshoeing, skiing, skating, sledding or just taking a brisk short walk around the block (provided no ice).
In addition, Vitamin C and zinc are also key players in helping cellular pathways fight infection. Vitamin C is an antioxidant that also helps heal damaged cells. Sources of Vitamin C are citrus fruit, red and green bell pepper, broccoli, strawberries, cantaloupe, baked potatoes, and tomatoes. Consuming Vitamin C rich foods or taking supplements may help shorten the duration or severity of a cold. Check with your healthcare provider before considering any supplements on safety and dosing.
Zinc is a mineral necessary for healing and proper immune function. Nuts, beans, beef, and chicken and oysters are high in zinc. Most of us can get zinc from our diet but if some of us suffer from chronic disease, gastrointestinal absorption problems, or are vegetarian a supplement may be needed. Studies suggest that zinc helps shorten the duration or severity of a cold if taken early. Zinc, if taken in excess and for prolonged periods of time, can cause a relative copper depletion so review all supplements with your healthcare team.
There are herbs commonly used to potentially mitigate colds flus and infections such as Echinacea, Goldenseal, Astragalus, Elderberry. It is important to note that some herbals can interact with medications and can make those with autoimmune diseases such as lupus worse. Check with your healthcare team before consuming any supplements on safety and interactions.
The best medicine to fight colds, flus, and bacterial illness this season is to make sure that your lifestyle pillars of health are optimized. This includes consuming a whole foods plant based anti-inflammatory diet, maintaining a regular exercise routine, achieving restorative sleep for 7-9 hours a night, keeping stress to a minimum, engaging in social connection minimizing isolation, and refraining from using harmful environmental substances like excess alcohol or smoking.
Be Well,
Beth Biggee, MD, ABIM, ABOIM, ABLM