Typically between the months of November and March, cold and flu viruses become more prevalent. Is succumbing to these viruses an inevitable part of the winter months?

Not necessarily. In fact, there are many steps you can take to help prevent cold and flu viruses from gaining access and to safeguard your wellness for a happy and healthy winter season.

We can often feel a cold coming on before it actually strikes, enabling us to take steps for prevention. However, we must heed the early warning signs like scratchy throats, swollen glands and headaches.

When you feel you are on the brink of a cold or sore throat, create time for rest and repair as soon as possible, and consider the following recommendations:

Wash your hands as often as possible, and avoid touching your face in public

These tips are key when you're out in public places, such as gyms or restaurants, where germs gather. Keep antibacterial lotion or wipes with you in your purse or car to use if you are unable to wash your hands thoroughly.

Remember that cold viruses are often transferred through your mouth, nose and eyes. For this reason, try not to touch your face when you are in public places where germs congregate.

Keep yourself hydrated

Start to directly increase your intake of healthful fluids when you feel the beginnings of a scratchy throat or other early warning signs.

Consuming plenty of refreshing, nourishing fluids, such as water, fresh-pressed juices, herbal teas, and clear broths help support optimal wellness.

Try to minimize the consumption of caffeinated beverages, which act as diuretics and promote nutrient loss.

Consider a humidifier

Cold winter air is naturally dry, and once you turn up the thermostat, this compounds the problem. Heated air

in winter can dry out your mucus membranes, leaving you more susceptible to attack from viruses and allergens.

According to the National Institute of Allergy and Infectious Diseases, dry air can trigger asthma and nasal congestion. Adding moisture to the air can help relieve a stuffy nose and itchy eyes and may improve asthma symptoms.

Also, be sure to get some fresh air when sleeping by keeping your window open at least a few inches.


Don't forget your multi-vitamin/mineral formula

A drop in temperature, chilling rains and other winter stressors may deplete us of the nutrients we need for optimal health. A full-potency, comprehensive, multi-vitamin/mineral formula will replace the many nutrients we especially need during the cold and flu season.

Your formula should include the entire B-complex, a complete array of antioxidants like vitamins A, C, E and selenium, as well as the entire mineral spectrum.

Vitamin C is essential all year round, especially when we are most susceptible to colds. It can help keep our immune systems strengthened and act as a strong ally when colds strike.

In a review of 21 studies on vitamin C, the Scandinavian Journal of Infectious Disease concluded that in each of the 21 studies, vitamin C reduced the duration of episodes and the severity of symptoms of the common cold by an average of 23 percent.

Incorporate herbal immune support

A healthy immune system is essential in preventing colds and flu, therefore, we may wish to supplement herbal immune system enhancers like echinacea, goldenseal and astragalus.

In his book The Encyclopedia of Nutritional Supplements, Dr. Michael Murray, N.D. outlines the way these herbs help strengthen the immune system and our

ability to ward off disease. Dr. Murray discusses the role that each of these three herbs play in the prevention and treatment of colds and flu.

He notes that echinacea, which has a long history as an immune system enhancer, is the most beneficial in the short term, while astragalus is best taken long term to help build the immune system.

Goldenseal, a natural antibiotic, is best taken for short periods only. These herbs are sold in health food stores in many forms, including teas.

Always consult your healthcare practitioner before taking herbal remedies.

Keep stress levels at bay

In his book The Wisdom of Healing, David Simon, M.D. cites a study in which participants were exposed to a cold virus. The more stress these individuals had experienced during the 30 days preceding their exposure to the virus, the more likely they were to come down with a cold.

According to Dr. Konrad Kail, N.D., higher than average levels of emotional stress result in the suppression of our immune system, which in turn increases our susceptibility to illness.

However, managing our stress in healthy ways and safe-guarding our immune systems naturally can keep us healthy, happy and in charge of our well-being.

Let's make this the winter to enjoy work, play, family and friends without succumbing to the miseries of colds and flu.

By incorporating such simple strategies as remembering
to take our nutritional supplements, creating time for rest and minimizing stress, remaining well hydrated and washing our hands regularly can go a long way towards enhancing our wellness for a happy and healthy winter season.

If you would like additional information, please contact Kiki Powers at kiki@aboutnhs.com.