When the weather turns colder, many people end up catching colds. While seasonal illnesses are not primarily related to the temperatures outside, there are a number of wintertime factors that can weaken our immune system defenses like close quarters, drier and recycled air. Luckily, there are plenty of treatments naturopathic doctors employ to fight viruses and bacteria without resorting to pharmaceuticals. 

We asked naturopathic doctors to share their advice on how to best beat colds and flus through the use of naturopathic remedies. 

The first line of defense to keep from getting sick is avoiding common risk factors. 

It may sound obvious, but the biggest risk factor is being around others who are sick. 

Here are nine of the top habits you can try to prevent illness: 

1. Hydration 

Take your weight, divide it in half, and then divide it by eight to get the number of cups needed on a daily basis. If you think it’s too much, you can substitute some herbal tea for water.  

2. Nutrition 

Dr. Solomonian recommends eating lots of fruits and veggies, healthy fats, adequate protein, fiber, and minimal simple sugars. 

“Avoid sugar, candy, or pastry binges, especially around holidays!” Dr. Furlong adds. 

3. Sleep 

“I try to sleep at least eight hours a night, and when I need a reset, I may stay in bed for at least ten hours per night, even if not all of those hours are sleep-filled. Healing occurs in the restful and sleep state, and it is very important for the innate capacity of the body to heal to kick in,” Dr. Parrish says. 

With the onset of shorter days, Dr. Furlong recommends, “sleep a bit more than usual. Going to bed earlier matches the earlier sunsets.” 

4. Hygiene 

“It can’t be said enough—wash your hands. Good old soap and water are more than effective,” Dr. Yanez urges. “Saline rinses with a neti pot can also be helpful during the height of flu season to keep the respiratory passages clear.” 

Dr. Furlong adds, “use a (-) ion generator in your office or at your desk. This keeps the air more like outdoor air and decreases particles and droplets in the air.” 

5. Exercise 

Dr. Solomonian says it’s important to get sufficient moderate to vigorous physical activity. Ideally, that means 30 to 60 minutes per day, but at a minimum, it should be 150 minutes per week. 

Dr. Furlong adds that outside exercise is even better. “Get outdoors for a bit, regardless of the weather! There is no bad weather, just bad clothes!” 

6. Sweat 

“My clinic offers infrared sauna therapy in addition to constitutional hydrotherapy, and we also suggest patients take Epsom salt baths with two cups of Epsom salts per bath.” Dr. Parrish says. 

 

7. Mindfulness and Meditation 

Dr. Parrish practices deep breathing daily. “Meditation relaxes my mind and decreases cortisol that contributes to the fight-or-flight stress response,” she says. “Meditation also helps fight off sickness or prevent it altogether because prevention of illness and healing happens in a restful state.” 

 

8. Self-Care 

Managing stress with self-care is crucial, according to Dr. Solomonian. “It could be meditation, dancing, yoga, time with loved ones, seeking opportunities for laughter, expressing gratitude…whatever is most important for you!” 

 

9. Supplements 

Dr. Furlong recommends elderberry, vitamin C, Zinc lozenges, vitamin A & D gel caps, Oscillococcinum, Echinacea, Goldenseal, or Oregon Grape fluid extract. Dr. Solomonian adds that “immunomodulating and adaptogenic herbs can help (think Astragalus, Ganoderma, Codonopsis, etc.), and some supplements may reduce the likelihood of illness (eg. zinc, vitamin D, vitamin C), but it’s tough for these strategies to make up for a poor lifestyle.” 

Read more here: 

https://aanmc.org/featured-articles/nine-tips-stay-healthy-winter/