Cold and flu kung fu

‘Snot a good idea… …to reach for dairy, banana, or oranges when you have a cold, as they are mucus-forming foods.

Think Zinc!

Zinc affects multiple aspects of the immune system and is crucial for normal development and function of cells mediating immunity. Zinc can be found in pumpkin seeds, chickpeas, seafood, and quality meats.

Cruciferous queens

Cruciferous vegetables contain glucosinates which are broken down into indole-3-carbinol and sulfurophane. Indole-3-carbinol is known to improve immune system function, while sulforaphane reduces oxidative stress and improves the liver’s ability to eliminate toxins. Cruciferous vegetables are also high in antioxidant vitamin C, which improves immune function and acts as an antihistamine and anti-inflammatory, helping to dry up a runny nose. Fiber in these foods helps to regulate blood sugar, feed good bacteria, and encourage bowel regularity. Cruciferous vegetables include cabbage, arugula, broccoli, cauliflower, kale, swiss chard, bok choy, broccoli sprouts, and brussels sprouts.

All yum alliums

Alliums include onions, chives, leeks, and garlic. These foods are not only a delicious beginning to many meals, they are high in antioxidants and organosulfur compounds. Allicin is a potent antimicrobial that can fend off bacteria, viruses, and fungi. Alliums also contain gallic acid and quercetin, flavonoid antioxidants that are anti-microbial.

Liquid gold

Grandma was right, soup is a curative. Bone broth boosts immunity due to the presence of amino acids like arginine, glutamine, and cysteine. Chicken soup was studied by the American College of Chest Physicians to alleviate symptoms of the common cold by clearing mucus, opening respiratory pathways, and providing easily digested nutrition. Bone broth also contains both electrolytes and water, which hydrate better than water alone. Add a splash of apple cider vinegar to your simmering broth as this will help pull nutrients from the bone matrix. Vegetarians can enjoy vegetable-broth based soups or can make broth with mineral-rich kombu seaweed.

Ginger tea

Ginger makes a great base for many winter teas. It is anti microbial, anti-inflammatory, and a warming diaphoretic, meaning it promotes sweating, increasing elimination of wastes through the skin. Ginger is also an expectorant, helping a cough become more productive by increasing watery secretion across the mucous membranes. Fresh, sliced ginger can be simmered or steeped. Lemon juice is a nice addition as it is high in vitamin C, antibacterial, and stimulates digestive secretions. Adding raw honey can soothe sore throat and coughs, and has antibacterial, antifungal, and antiviral properties. It’s best to add honey in moderation and avoid simmering to preserve its phytonutrients and enzymes.

Sufficient sleep

Sleep bolsters our immune system, greatly helping to prevent infection, ward off sickness, and speed healing when we are ill. In a study at the University of California, more than 150 participants were inoculated with a live culture of the common cold virus. In those sleeping five hours per night, the infection rate was almost 50%, while those sleeping seven hours or more per night had an infection rate of just 18%.

Move your lymph

The lymphatic system works with the rest of the immune system to resist disease, fight infection, and maintain fluid balance. Since it doesn’t have its own pump system, it relies on muscle movement to be helped along. Yoga, stretching, walking, and dry brushing all help move the lymph, in turn clearing congestion and improving immune function when fighting the common cold.

Run for sun

The sun’s rays are germicidal, while resulting vitamin D can modulate the innate and adaptive immune response. Sufficient levels have been proven to reduce the incidence of seasonal influenza. Exposure to Revelstoke’s elusive winter sun often requires your choice of a worth-while gondola ride, snowshoe, sled, or skin track, as well as a Vitamin D3 supplement.

Cut down caffeine

Staying well hydrated helps loosen and clear out nasal congestion. Excess coffee consumption can contribute to dehydration and raise cortisol levels, in turn depressing your immune system.

Skip sugar

As well as being highly inflammatory, sugar depresses the immune system, making your white blood cells sluggish and much less effective. Studies at University of California have shown processed sugar can cause a 50% drop in immune function for up to five hours after consumption.

Easy on the alcohol

Alcohol burdens the liver, contributes to dehydration/congestion, impairs function of immune cells, disrupts ciliary function in the upper airways, and weakens barrier function of the epithelia in the lower airways.