Blog article

The influenza season is already here say the Health Department so it is time for us to up the anti to prevent ourselves from getting the flu with either our lifestyle or supplement and herbs.

Polyphenols

A growing body of research is highlighting the role of specific foods, particularly those high in polyphenols such as green tea and mushrooms . Polyphenols act as prebiotics, feeding our gut microbes , which convert them into smaller compounds with greater biological activity. Polyphenols are anti-inflammatory, anti-oxidant, antibacterial, antiviral and anti fungal. The honey, garlic and lemon you may use in a mixture to alleviate cold/flu symptoms are naturally high in polyphenols. Other poyhenol rich foods are berries, rosemary, parsley, chilli, onions and olives. 

Green tea is rich in a poyphenol and is linked to a reduced risk of getting colds or flu. Its polyphenols work by supporting gut microbes, reducing inflammation of the lungs and limiting the ability of certain viruses, including SARS-COV-2 to enter cells. You need to consume green tea very day.

Fibre

Fibre supports gut mcrobes too.A study showed that inulin from onions and garlic boosted SCFA and increased T cell metabolism thus reducing lung inflammation. In another study, a high fibre diet with citrus pectin helped protect against RSV, a virus that is increasing in Australia.

Mushrooms

Mushrooms provide vitamins, fibre, and compounds that support immune health and act as prebiotics. If you do not like eating lots of mushrooms you can buy medicinal varieties like Reishi, Shiitaki, Coriolus and cordyceps in a convenient powder form. They help to regulate the immune system by dampening excessive inflammation. They can be used to support the immune system during Winter or help to relieve symptoms of upper respiratory tract infections. They can also be used to boost stamina and reduce fatigue during recovery from flu/colds.

Medicinal supplements

As has been said before Vitamin C is well known for reducing the severity of cold smptoms. 1g per day should be taken to reduce symptoms. 

Zinc is important too. Taking Vitamin C plus zinc( 25mg),when you have SARS-COV-2 gives a better antibody activity compared to other interventions. They also protected against excessive inflammation. 

So keep up the fibre in your diet, polyphenols, and Vitamin C and zinc to help protect you from the viruses of winter. 

Lifestyle

Besides diet other lifestyle factors are exercise, reducing stress and increasing the amount of sleep we have each night. We should have at least 7 hours of sleep each night which is a rare thing these days.

So why is sleep so important? 

Normal sleep helps to regulate our adaptive immunity and is crucial for the formation and maintenance of adaptive immunity. Adaptive immunity is when our immune system remembers we have had a disease and the body provides long lasting protection against future infections. With adequate sleep there is a significant increase in the production of IL-12 and IL-2  during sleep compared to when we wake up in the middle of the night. IL-12 defends the body against microbial infections and controls anything that maybe malignant. IL-2 helps to control our immune responses.

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