Fight the Flu and Common Cold: Supermarket Foods (Part 1)

Flu season is here in full force. It’s epidemic across the country, and especially in certain areas. What can we do to protect ourselves from getting sick? There are actually some important steps we can take. Whether or not we get sick depends on 3 key factors: the amount of the exposure, the virulence of the exposure, and the status of the host’s (that’s us) immune system. We can’t do much about the virulence of the virus, but we can play a role in the other areas:

Decrease overall exposure – Wash your hands! I can’t emphasize this enough. Make this a habit. Wear a mask if others are sick around you, or better yet, stay away from high areas of exposure. Cough and sneeze into your elbow if you do get sick. And certainly, please stay home if you are sick, so as not to contaminate others.

Boost your immune system – this is where you can really make a difference! In a study of 83 healthy volunteers aged 65-85, those who ate five servings of fruits and veggies/day, had an 80% improved antibody response when given a Pneumovax vaccine. (1,2) The article concluded, that the increased Food/Vegetable intake improves the Pneumovax vaccination antibody response in older people, which links an achievable dietary goal with improved immune function. Maybe this is one reason our flu shot is not that effective this year – we’re simply not getting in five servings of fruits and veggies. (3)

It is remarkable how dramatic an effect we can have on our immune system by the foods we eat. As Dr. Greger shows in this video, https://nutritionfacts.org/video/using-the-produce-aisle-to-boost-immune-function/, in just two weeks of eating no fruits and vegetables, the immune system function plummets significantly. (4) Adding real, whole foods from the produce aisle of the supermarket – close to 9-10 servings/day, significantly boosted their immune systems and reduced respiratory infections.

And we can do even better. with excellent nutrition, we can reduce our vulnerability to infection, and decrease the length and severity of symptoms if we do get sick. (5) Our immune system – to function at its full capacity – requires a full spectrum of micronutrients – vitamins, minerals, antioxidants, and fibers. Also phytonutrients – found in colorful veggies and fruit – supply additional antimicrobial and immune boosting support. As Dr. Furhman describes, here are the foods that provide superimmunity:

• Cruciferous vegetables (includes kale, cabbage, broccoli, bok choy, Brussels sprouts, cauliflower, chard, collard greens and others)
• Colorful fruits and veggies, including tomatoes and citrus fruits
• Mushrooms
• Onions and garlic
• Berries

• Beans
• Flax and chia seeds
• Water
• Green tea (6)
• Immune-boosting spices and herbs: ginger, turmeric, spicy peppers, cloves, rosemary, thyme, cilantro, basil, cinnamon (7)

So, eat your fruits and veggies – at a minimum, 5, and go for the gold with 9-10. And season them liberally with immune-supporting herbs and spices – yum!  What about taking supplements instead? It turns out there’s not nearly the same boost nor the same decrease in infections with supplements, as there is with real, whole, plant-based foods. More on this soon.

Finally, try to eliminate dairy, especially while you’re sick or if you and your child have chronic sinus congestion or ear infections. Dairy increases mucus secretions and can worsen symptoms. (8)

Is there anything else we can do to protect ourselves from the flu even further? Read next week’s blog – Part 2 to find the wellness prescription to prevent the flu. In the meantime, eat your fruit and veggies and be well.

References:

1.https://academic.oup.com/ajcn/article/96/6/1429/4571488

2. https://nutritionfacts.org/video/boosting-immunity-through-diet

3. https://www.cdc.gov/flu/professionals/vaccination/effectiveness-studies.htm

4. https://nutritionfacts.org/video/using-the-produce-aisle-to-boost-immune-function/

5. https://www.drfuhrman.com/learn/library/articles/99/during-cold-flu-season-protect-yourself-by-eating-right

6. https://nutritionfacts.org/video/benefits-of-green-tea-for-boosting-antiviral-immune-function/

7. https://nutritionfacts.org/2015/01/20/the-top-four-anti-inflammatory-spices/

8. https://nutritionstudies.org/diet-common-cold/

Christina Miller, MD

eatandlivehealthfully.com