3 Unconventional Ways to Fight the Flu
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Cold and flu season has already hit – and it seems early. My coworkers have been sniffling, sneezing and hacking their way through the workday since late last week. And while my first line of defense is to limit exposure, try as I might, I can’t control the behavior of other people. While I might call and urge them to stay at home and heal, they invariably head into the office with snot rags in tow.
“I’m on the mend,” they’ll say, stifling a sneeze.
“Just don’t come too near,” they’ll warn as though the virus has the courtesy not to venture beyond an invisible perimeter.
So, when the bugs of autumn and winter start making the rounds, I start working on boosting immunity naturally based on three primary methods: 1) whole food supplements, 2) nourishing foods and 3) preventative measures.
Whole Food Supplements
Acerola tablets, elderberry tincture, probiotics and fermented cod liver oil all deserve extra attention during the cold and flu season. Acerola is a berry that is extraordinarily rich in ascorbic acid – a nutrient known to enhance immunity and which, according to some research, is essential in the prevention and treatment of the flu1. Elderberry may also prove effective in the treatment of the flu – particularly the H1N1 strain that has everyone and her mother concerned. Indeed, recent research indicates that flavonoids found in elderberry compare favorably to tamiflu and other pharmaceuticals in the treatment of the H1N1 strain of flu2.   I also make sure to continue taking probiotic supplements and fermented cod liver oil. Probiotics work synergistically with the immune system – increasing your body’s ability to fight pathogens and reducing incidence of fever, stuffy noses and coughs3. Fermented cod liver oil is high in omega-3 fatty acids as well as vitamins A and D. Vitamin D, in particular, plays a strong role in immunity and may also reduce incidence of cold or flu-like symptoms4.  You can find most of these immune-boosting supplements at any well-stocked health food store, but they are also available online (see sources).
My Fight the Flu Medicine Chest
- Roast Chicken Stock
- Elderberry Tincture
- Acerola Tablets
- Moroccan Preserved Lemons
- Sauerkraut
- Fermented Cod Liver Oil
- Clean Water
- Sunshine
- Probiotics
- Garlic
Nourishing foods
We also make heavy use of particularly nourishing foods during the cold and flu season. Fresh garlic, lacto-fermented foods, foods rich in ascorbic acid and homemade chicken stock are the focus during the cold and flu season. Traditionally used among many peoples, garlic is known for many and varied benefits including its ability to fight colds, the flu and upper respiratory infections. I also make it a point to serve plenty of lacto-fermented foods – particularly Moroccan preserved lemons which are rich in both beneficial bacteria and ascorbic acid – due to the beneficial effect of probiotics on the immune system. Chicken stock, perhaps more than any other food, deserves a mention. Chicken soup, like garlic, appears cross-culturally in reference to its healing properties. Many components of traditional chicken stock contribute to its anti-inflammatory properties, and chicken stock is known to mitigate the effects of upper respiratory tract infections5. We also make sure to eat plenty of foods rich in ascorbic acid – currants, peppers, berries and citrus all present good dietary sources of ascorbic acid.
Preventative Action
We also are mindful of preventative measures we can take to improve our immunity and limit exposure to those wintertime bugs. Beyond basic measures of handwashing, avoiding sick people, not smoking and not drinking to excess, we observe a few other preventative measures. Namely, we boost our vitamin D levels by getting plenty of sunshine and we avoid refined sugars. A diet high in refined sugar reduces immunity by disrupting the manner in which absorbic acid can be used by the body. Good food can do wonders for optimal health.
- Ascorbic acid role in containment of the world avian flu pandemic. Experimental Biology and Medicine. 2007. July.
- Elderberry flavonoids bind to and prevent H1N1 infection in vitro. Phytochemistry. 2009. July.
- Probiotic Effects on Cold and Influenza-like symptom incidence and duration in childhood. Pediatrics. 2009. August.
- On the epidemiology of influenza. Virology Journal. 2008. February 25.
- Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000.
Shared at Real Food Wednesday.
great suggestions and also very nice to have the cited refernces.
I was looked down on last week at the bus stop because I said none of my kids would be getting flu shots. Thanks for some more ideas on how to stay healthy this season
What a great idea with the preserved lemons! I love that. Have some favorite recipes to share for how you eat them? I have one cookbook right now that uses them extensively, but would love to hear how you use them!
I appreciate hearing about the acerola berry. I always wondered what that was! You’ve made great suggestions for beating the flu season. We do similar things, though this year will the first for my family in having so many probiotics. We hardly ever get sick. The last time we got the flu was maybe 7 years ago, the last year that we ate the SAD diet. I think it also helps that we homeschool and stay home quite a bit. Less exposure to the nasties!
Kimi -
We adore those preserved lemons. They’re WONDERFUL. I really like them in a lemon and parsley tapenade: http://nourishedkitchen.com/preserved-lemon-parsley-tapenade/. Just don’t cook them because then you lose all the probiotic goodness. We also puree them and serve them over salmon.
- Jenny
Noelle –
I feel you. It’s NUTS how people are blowing the flu out of proportion in the first place and then assuming that flu shots and tamiflu are the only ways to combat it. People are aghast that we’re not doing flu shots either, but I’ll tell you this: while traditional foods doesn’t necessarily completely prevent us from getting sick, I notice that we never get hit quite as hard as other people. Seriously – all we need to do as a nation is practice good hygiene (sans triclosan), cut out the sugar and load up on the ascorbic acid. But you won’t hear anyone recommend that because … afterall … where’s the money in common sense, eh?
- Jenny
Wardeh -
I think probiotics make a really big difference – a study on kids indicated that probiotic supplementation reduced incidence of fever by 72.7%, incidence of cough by 62% compared to control groups. Moreoever, duration of cold and flu symptoms was decreased by 48%! Interesting stuff. But, of course, we don’t need the studies – we just need good food.
- Jenny
Great suggestions. Reading this makes me so happy I don’t work in an office anymore…but still I need to remember to implement this anyway, as we do go out in the world!
Don’t forget to add Sleep to your list of ways to fight illness! You need 8 hours a night consistenly to keep your immune system in top form, and more if you are feeling under the weather. Mm… napping.
The other day I heard Dr. Oz recommending vitamin D as a secret weapon against the flu. He was recommending a higher dose than what has been recommended in the past. I was very glad to hear that, and even gladder that I was getting my vitamin D from Cod liver oil.
I also caught a bit of that Dr. Oz show and was actually happy in his recommendations. Sunlight and Cod Liver Oil! What a great post. I’m about to do a similar post about some steps we can take to boost our immunity. For me it’s so difficult to stay well during the cold winter season. Most of my family members work in Social Services and are constantly in and out of homes, surrounded by hundreds of different kids, mothers, grandma’s, etc… Nasty germs everywhere!!
Re: vitamin D and sunlight, forget getting enough D from sunlight this time of year if you’re in the United States unless maybe you live in Miami. The later in the year it gets, the more true this will be. Better stock up on the cod liver oil.
I’ll still worry about H1N1 because a bunch of people have died here locally, including some kids. We had actually considered getting me and my daughter the vaccine even though I’m suspicious of it, because her dad has asthma (we live together but are not involved anymore) and he’s the last person in the house who needs to get sick. Granted, some of the victims of the disease have had no underlying health problems going in, but many of them have had chronic conditions.
I refuse to judge anyone who skips the vaccine though. I’m a strong believer in health freedom and the right to consent to care. If it weren’t for my little girl’s dad, I wouldn’t have even considered touching the stuff.
May be a bit late though. My daughter got hit with wet nasal congestion very suddenly last night (we co-sleep), and she has a temperature today. Regular flu season still has not begun yet, and colds usually are not accompanied by fevers. I suspect I’m going to have an interesting 5-7 days. Sigh.
Oh I was going to mention the sugar thing–I got this free issue of a cooking magazine in the mail, one of those that provides “healthy” low-fat recipes… retch… anyway, they had a brief blurb about a study that’s just come out. Apparently, eating sugar of any kind (except the sugar in fruit, they hasten to assure the reader–which is probably true anyway) causes white blood cells to sort of stall. It’s been observed for a while now that sugar seems to mess with immune function and now they know for sure why.
This on top of the one I read about not long ago that showed saturated fat is necessary for optimal calcium absorption… I wonder how much longer it’ll be before people clue in?
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Remember: I'm not a doctor, and I don't offer medical advice. I'm just a mom who believes in feeding her family nourishing, healthy foods and I enjoy sharing the reasons why we've chosen this path. Read the disclaimer and advertising/policy and privacy policy.
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