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How to Avoid the Flu - Part 1

Regardless of whether you decide to take the flu shot or not, you may be wondering what to do to avoid getting sick, be it from the flu or any other virus. Because you can't always avoid being around someone who is sick, I will be sending you updates on several things you can do to protect yourself.

BOOSTING YOUR IMMUNE SYSTEM

Your immune system is what protects you from getting sick. So naturally you want to do whatever you can do to make sure your immune system is working at its very best.

Of all the things that weaken your immune system, fatigue is the worst. The rule is: If you are tired, you will get sick. It is therefore critical that you get plenty of rest. Think logically: when you get sick, what do you do? You stay home and rest. So why wait until you get sick? Get adequate rest NOW and avoid getting sick in the first place!

How does laying around sleeping make you healthier and happier? When you sleep your brain is active in ways it cannpt be active while you are awake. It gives off signals to the body in the form of hormones, to repair and rejuvenate. It also allows the brain to process information leading to better memory. Your immune system likewise is enhanced when you rest.

There are literally thousands of medical studies as well as studies from the military testifying that without adequate rest people become more irritable, have less focus, learn poorly, get stressed, have slower reflexes and get sicker.

Did you know that when someone drives when they are tired, it is as bad as driving drunk?

Adequate rest means that you wake up in the morning spontaneously and feel refreshed. Most adults need 7-8 hours of sleep a night. If you need less and feel refreshed and healthy, then count your blessings. (If you need more than 8 hours or if you never feel refreshed, please call for an appointment, you may have a problem.)

How to Avoid the Flu - Part 2

Believe it or not food affects how you think and feel. Foods high in sugars and baked goods made with white flour weaken the immune system. These kinds of foods belong to a category called high glycemic index foods. They cause a sudden increase in blood sugar that causes a rapid shift in your blood chemistry which, in turn, slows down the body’s ability to respond to the unwanted invaders, i.e. viruses and bacteria. When your defenses are down and at their weakest, the viruses and bacteria take advantage of the situation by multiplying and invading the body making you feel sick and feverish.

What can you do if you need a sweetener? For baking or to sweeten your tea, the best caloric sweeteners are honey or maple syrup. A great non-caloric sweetener is stevia. You want to be careful to avoid the artificial sweeteners as they have many side effects especially involving the brain and the ability to concentrate and learn. There have been many reports of people finding relief from chronic pains just by stopping their diet drinks and artificial sweeteners.

To maximize your health, your diet should consist primarily of vegetables (preferably organic). If you are going to eat breads eat only whole grain breads, the whole grains are loaded with mineral and other nutrients.

Proteins should be of a high quality such as lean meats, organic eggs and poultry. Avoid the processed meats such as bologna and salami.

Fish is controversial. So far the winners are herring and sardines which are high in protein, low in toxins and loaded with the healthy omega 3 fatty acids.

Fats are important; use only healthy fats such as extra virgin olive oil. Also include coconut oil (not more than one teaspoon a day), as it has been shown to boost the immune system and improve memory.

Drink enough water so that your urine turns clear.

How to Avoid the Flu - Part 3

Of all of the questions I get asked on a regular basis, the one most people ask is…. “What vitamins should I be taking?”

The items listed below are not exclusive, and the doses are for the average adult.

The FDA has established the minimal levels of nutrients a person must consume to survive. They are called either: RDA (recommended daily adult requirements), MDA (minimum daily adult requirements) or DV (Daily value). They are the very lowest amounts required to keep from developing deficiency syndromes. Below are my personal recommendations for maintaining optimal health.

The Multi-Vitamin: You need a good basic high potency multivitamin to make up for the nutrients you are not getting from your diet. You are less likely to suffer from the flu and other afflictions when you take a good combination of vitamins and minerals. The one I personally take is called Life Guard by Perque®, which is a well balanced high potency multivitamin. I am always happy to review what my clients are taking when they come in for a visit to make sure that it contains the necessary nutrients in the proper amounts for your health and wellbeing.

Vitamin C, or ascorbic acid, is best taken twice a day because it lasts only about 8-12 hours in the blood. To get the maximum benefit you will need to take a second dose 8 to 12 hours later. Vitamin C belongs to a category called anti-oxidants because it protects you from the irritant effects of oxidants, or free radicals. The dose need not be greater than 1000 mg twice a day, unless you are under a great deal of stress or are sick, at which time the dose and frequency may increase. Your bowels will let you know if you are taking too much, so if you develop diarrhea, just reduce the dose.

In regards to which form of Vitamin C, it seems best to use the buffered C, which is calcium ascorbate. Other forms are chelate and palmitate. Rose hips is a hoax and has no value whatsoever. If you are taking doses in excess of 3000 mg at a time, take the buffered form. I take good old fashioned Vitamin C, ascorbic acid 1000 mg twice a day.

Vitamin D. There is a lot of talk about the value of Vitamin D. For once the media has it right, it is sorely needed and we tend to be deficient. It is crucial to prevent osteoporosis and give a significant boost to the immune system.

An interesting fact is that Vitamin. D is produced by the body in response to sunlight on the skin. While too much sunlight makes you susceptible to skin cancer, not enough increases your risk of becoming deficient in Vitamin D. Maybe that is why we are more prone to colds and the flu in the fall and winter as well as the winter time blues called Seasonal Affective Disorder (SAD).

Take at least 3000 units of Vit D3 every day, I take 4000-5000 units a day. It is best to take it with meals.

Vitamin E is a great anti-oxidant. It slows the aging process and decreases the inflammatory responses associated with heart disease and cancer. There is a critical caveat; it is only effective when taken with Vitamin C. Without Vit C, Vit E becomes toxic. Generally speaking, the max dose is 600 units a day (I take 400 units once a day) and best taken with meals.

Omega 3 fatty acids. The omega 3 fatty acids are absolutely essential in preserving your overall health. There is no organ or tissue in the body that does not need these fatty acids to thrive and repair. The reason is that omega 3 FAs stabilize the membranes of the cells and protect the nerves of the brain from becoming damaged from free radicals. It therefore protects you from heart disease, cancer, arthritis and Alzheimer’s.

There are 2 forms of omega 3’s: flax seed oil and fish oil. The difference is that the omega 3 found in flax oil has to be processed by the body to form the active form of omega 3, i.e. EPA (eicosopentanoic) acid and DHA (decosohexanoic acid). Fish oil on the other hand is already in the active form of EPA and DHA. Preventatively and especially in children, flax oil is fine. If you have a problem, such as heart disease, cancer or arthritis, take the fish oil.

The dose for flax oil is one tablespoon a day. Keep it refrigerated. It is delicious on toast, cooked veggies, salads and grains with a little bit of salt. Just make sure that you don’t ever heat it up, it will stink like rotten fish! I also recommend the flax oil high in lignans as they are very beneficial.

The dose for fish oil varies with your needs. For prevention, all you need is 2.5 grams a day. If you have a medical condition such as heart disease, arthritis or memory issues, you will need between 5 and 10 grams a day. Although as a rule children prefer the taste of flax oil there are some great tasting fish oils out there today.

To see if you have enough of the omega 3’s in your diet, you can take a test called the AA/EPA ratio. For more details visit www.drsears.com

Calcium and Magnesium. These minerals are crucial for proper functioning of all body systems and especially to maintain bone health. The problem with using milk as your source of calcium is that it contains phosphorus which can result in muscle achiness. In addition many people have a problem eating dairy. You need at least 1000 mg of calcium and 750 mg of magnesium a day. It is best to take them at bedtime as they promote relaxation and help you sleep better. Make sure that you are taking Vit D3 at the same time as it insures better absorption of calcium by the body.

There are different forms of calcium and magnesium; the most common ones are carbonate, citrate and oxide. The truth is that they are all good but the citrate seems better absorbed on an empty stomach.

These are all guidelines for the basics to keep you healthy.

For more information, to order products or to discuss your particular needs, call my office at 717.235.3485.

The Cough

Coughing is the body’s way to clear something from the lungs, the bronchi (wind pipe) or from the back of the throat (pharynx). It can also be a response to an irritation to those same areas. Generally speaking, during cold and flu season, coughing repeatedly is your body’s way to get rid of an infection. The problem with coughing is that it spews the viruses or bacteria out of your lungs and bronchi into the surrounding air for all of those around you to breathe in and also get infected. (Thanks for sharing.)

To protect those around you, you need to cover your mouth and nose whenever you cough. Using your hand is not enough, you must use a cloth or thick tissue such as a napkin or at the very least, cough into your elbow. You must also be very careful not to prepare food for anybody else nor even to touch another person’s food.

Remember, if you are going to be sick, keep it to yourself!

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