A Functional Medicine Approach to Avoiding Colds/Flus/Pandemics
By now, most of us are amateur immune experts. We know more about viruses and antibodies than ever before. We’ve been on high alert for a certain virus for so long now that we’ve forgotten about the seasonal cold and flu season. Well, it didn’t forget about us! Everyone hates getting sick. So let’s be prepared for all that’s going around this winter.
You know that feeling when you wake up one morning, and just feel...off? Maybe you have a stuffy nose and headache, or you start to develop a sore throat. Then other symptoms start to creep in and before you know it you are on the couch binging Netflix with a box of tissues.
We’ve all been there, wishing we had cherished the moments we didn’t feel this run down. We often take for granted the ability to breathe with our nose - until we can’t!
Even if you are careful, it can be difficult to avoid catching something. Maybe you have kids back in school, or you and your spouse are back in the office, or you’re just in the grocery store! No matter what, some level of exposure is nearly impossible to avoid.
That’s why prepping our bodies for this time of year is so important. When our immune systems are strong, we stand a much better chance against the cold/flu/pandemic season. Let’s prepare our bodies to deal with whatever comes our way. So today I will share my Functional Medicine guide to staying healthy this winter.
#1 Get your full 8 hours of sleep: Sleep is the cheapest, most effective medicine out there - so let’s take advantage of it. When you aren’t getting good sleep, the body’s ability to produce natural killer cells in the immune system is reduced, resulting in susceptibility to whatever is around. It's also important to be getting to bed early - did you know every hour you sleep before midnight counts as 2 hours?!
Try going to sleep just 10 minutes earlier each night - making these small shifts makes a big impact on the quality of your rest. If you are interested in improving your sleep hygiene, and getting better, more restful sleep, join our 10 Day Sleep Challenge from November 1 - 10. Here, we will be posting tips, stories, and more helpful information on how to catch those Zs - and lots of them! Here’s the link to join: https://www.facebook.com/groups/1037080757116984
#2 Eat whole foods, low in sugar: Most people are aware that sugar isn't good for you, but did you know that it can impair your immune system and paralyze your white blood cells? That's not a good thing anytime, but especially this time of year. You want your immune system to be active and ready if and when you’re exposed to something. If you’re a “sweets person,” try switching to a natural sugar like fruit, or an herbal tea and honey.
And remember that whole foods contain many vitamins and minerals that help support our immune health so try switching from those packaged snacks to something without a label! Fruits and vegetables, nuts and seeds, whole grains and clean proteins help build a strong immune system.
#3 Move your body everyday: This is especially important when it's getting cold and dark outside and we are generally less active in our day. Exercise, in any form, helps to get our blood and lymphatic fluids flowing. It helps clear bacteria from our airways, elevates the body temperature slightly to fight off infection and increases the production of white blood cells. And, it reduces stress and allows us to get better sleep. Now that’s pretty impressive!
Try to implement some movement in your day, even if it's just 10 minutes - can you do some yoga poses? or walk around the block? It doesn't have to be an hour workout at the gym. What can you add today?
#4 Get into relaxation mode at least once per day: It's easy to get stuck in that "to do" mindset and forget the importance of relaxation. Chronic stress is one of the worst things for our immune system. It reduces our ability to make those immune cells that protect us and fight infection. And who isn’t stressed today?
Make sure to reserve time for yourself, put down your to-do list, and do something you find relaxing. An epsom salt bath is perfect for relaxing both the mind & body. Or pick up that book you've been wanting to read. Or try a guided meditation - there are plenty of free apps that provide meditations for sleep, for anxiety, etc. I like insight timer, and they have loads of free content to explore.
#5 Wash your hands: This one seems obvious, but make sure you're washing your hands! We touch our eyes, nose and mouth regularly throughout the day so make sure your hands are clean. 20 seconds is best - this is how long it takes to sing “Happy Birthday”. Remind your family members too!
#6 Stay Hydrated: Our body needs water, all day & everyday! It's recommended that we should aim for half of our body weight in ounces per day. So, for someone who weighs 160 pounds - they should be drinking about 80 oz of water daily.
Consider buying yourself a nice water bottle that you can take with you to work or in the car while you are running errands. Take sips of water at red lights, or right before you enter the grocery store, or while you wait for your kids to get out of school.
#7 Get Fresh Air Everyday: It's hard to feel overwhelmed and stressed after spending time in nature! Even if it's cold, stepping outside and breathing in fresh air does wonders for our bodies. And connecting with the sounds and the sights of the natural world helps lower our cortisol levels and that improves our immunity!
Try walking around the block in the morning - or just stepping out onto your porch or yard. You can always bundle up and bring some hot tea with you.
#8 Get Sunlight Everyday: Even if it’s overcast, when you step outside you are getting at least 20,000 Lux (a unit of illuminance) more than being inside. So try your best to be outside at least once a day to soak up some rays. The light exposure early in the day helps keep your circadian rhythm running optimally. And direct sunlight on your skin allows you to make vitamin D which is critical for our immune health.
If you can’t get outside, then try a light therapy lamp indirectly for 15 minutes each morning. You can find quite a few on Amazon…one of our favorites is the Happy Light by Verilux.
We hope these tips will help you and your family stay healthy this winter. If you need some more guidance, I have created an immune support bundle of my favorite go to supplements to take at the first sign of a sniffle until things are on the mend. https://us.fullscript.com/protocols/eroedersheimer-dr-emily-s-immune-support-program
This list assumes some foundational support is already in place with vitamin D and probiotics etc.
You can read more about my foundational support supplement suggestions here:
https://www.balancedlivingfm.com/education/supplements
In health,
Dr. Emily