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- December 2010
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Winter Wellness: Prevention
Cold and flu season for many people is just around the corner. However, if you follow these recommendations there does not have to be a cold and flu season for you.
First of all, Chiropractic Care is an excellent option for cold and flu prevention and treatment. While little research exists on the subject, there are multiple theories about the role chiropractic plays in general health and disease prevention. A fixated or subluxated joint in the neck (cervical spine) causes inflammation. When this occurs at the top of the neck it can create inflammation in the area of the sinuses and or the inner ear, reducing sinus or ear drainage. This lack of drainage can make you more prone developing a more serious infection (ear, throat, or sinus). Being under regular chiropractic care ensures the normal motion of ALL of your body's joints. When the joints of the spine are moving correctly, inflammation is reduced and the sinuses can drain properly. This proper motion is vital for a normal, healthy inflammatory response. An appropriate inflammatory response is crucial for a healthy immune response to infection. Therefore, regular care gives your body a better chance at eliminating the invader before it creates serious symptoms. Additionally, regular chiropractic care creates a relaxing sensation in the body, preventing the immune weakening properties of stress.
I can personally testify to the benefits of chiropractic for colds and infection. I used to suffer "from chronic sinus infections as an adult and ear infections as a child. I was on antibiotics multiple times every year. Since receiving regular chiropractic care I have not had an infection or needed antibiotics for 7 years. My body is more efficient at killing viruses and bacteria before they become more serious infections and it feels great!
Vitamin D3 is also valuable in cold and flu prevention. Make sure you are getting adequate amounts of this powerful vitamin. Most people in the US, especially the northern states, do not get nearly enough vitamin D, which plays a vital role in immune protection. Additionally, vitamin D3 aids in the absorption of calcium and can help protect against cancer (especially colon, breast and prostate), auto immune disease, hypertension (high blood pressure), type 1 diabetes, multiple sclerosis, and osteoporosis. The FDA has long advocated the daily recommendation of 200-400IU's of vitamin D. However, more recently numerous studies have shown that is not nearly enough. 5,000-10,000IU's daily has now been widely accepted as a more appropriate amount for adults and children over the age of 10. According to the Vitamin D council, children under the age of 1 should be getting 1,000IU from either supplements, sun exposure or formula. If an infant is nursing and mom is taking 4,000-6,000 IU then no supplementation is needed. Children ages 1-10 should be taking 1,000IU for every 25 pounds of body weight. Those who are immunocompromised and those who have or have a risk of multiple sclerosis should be taking the higher end. Not all vitamin D is created equally. The dairy industry has long touted its vitamin D benefits in milk, however, the natural vitamin D3 in pasteurized milk sold in grocery stores has been destroyed by the heating process. A useless and potentially harmful synthetic vitamin D2 has been substituted in its place. Click to watch this extremely informative video by my colleague, Dr. Josh Axe of Nashville, TN on Raw milk vs. pasteurized milk and the effects on Vitamin D.
Interestingly, a recent study suggests the supplementation of 1200IU of vitamin D3 reduced the occurrence of influenza symptoms in children by 7.8% (Urashima et al). While this sounds like a modest improvement, you should consider that according to a study of influenza vaccines done in Britain, vaccines prevent a maximum of 3.03% of influenza cases and that maximum benefit only occurs when the vaccine is perfectly matched with the natural influenza strains for that season (Jefferson et al). Probiotics should also be a powerful implement in your toolbox for cold and flu prevention. Probiotics helps to boost the immune system. You can get them naturally in foods or through supplementation. This is a great supplement for many conditions in addition to cold prevention, it aids in digestion and digestive disorders and has been valued for cancer prevention. Probiotics are live enzymes found in large amounts in Kefir, a dairy product similar to yogurt. Kefir will contain 6-10 different probiotics compared to yogurt's 1-3 types. They are also found in raw milk, raw milk cheese and other raw milk products you may find at a health food store or farm market. I recommend a daily probiotic supplement for most adults and children, especially in the winter months.
Vitamin C is helpful for creating a strong immune system. Oranges and citrus fruit are in season in the winter for a reason! Enjoy daily, natural sources of vitamin C such as citrus fruit, dark green leafy veggies, or carrots. And consider taking a daily vitamin C supplement.
Healthy dietary choices will also give your body the best chance of fighting off a virus or bacteria. A healthy body will be exposed to many of these throughout the year and will fight them off without you even knowing you have been exposed. Heathy dietary choices include fresh fruits and vegetables, grass-fed and free range meat and eggs, fish, nuts and seeds, and oils such as coconut and olive. Avoid hydrogenated oils, high fructose corn syrup, artificial sweeteners, MSG (sometimes labeled “natural flavors” on food packages), and processed foods.
If you follow the advice in this article expect to experience fewer colds, flu symptoms, or other winter infections and enjoy a healthier you!
Sources:
Jefferson T, Di Pietrantonj C, Rivetti A, Bawazeer GA, Al-Ansary LA, Ferroni E. Vaccines for preventing influenza in healthy adults. Cochrane Database of Systematic Reviews 2010, Issue 7. Art. No.: CD001269. DOI: 10.1002/14651858.CD001269.pub4.
Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010 May;91(5):1255-60. Epub 2010 Mar 10.