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Time Tested Remedies for Colds and Flu
by Nancy Welliver

The first thing to do is sit back, take a deep breath and remember that generations of us survived into adulthood without the flu vaccine. There are many natural and common sense strategies to help you make it through this cold and flu season unscathed.

It is easier to prevent than to treat a disease; hence, the popularity of immunizations. However, there are many ways besides a shot in the arm to prevent illness. Nutrition is the foundation. One advantage the nutritional recommendations have over the flu vaccine is that they are effective year after year, no matter what strain of virus comes along.

The easiest, most inexpensive way to keep your family healthy is to decrease the amount of sugar and refined foods in their diet. There are ways to do this without feeling deprived. Bake rather than buy treats, decreasing the sweetener in the recipe by a third. Substitute whole-grain flours for refined, and add nuts whenever possible. Nuts are packed with protein, fiber, calcium, magnesium and essential fatty acids (EFAs). These EFAs help to build healthy cell membranes that are more resistant to invasion by viruses.

If you include your children in the baking process, they are more enthusiastic about eating the healthier snacks. It also provides some much needed quality time with your kids, which helps the immune system as well. A study published in the Journal of Family Practice in 1989 concluded that the quality of family interactions can affect the quality of an individual’s immune response and subsequent resistance to disease.

Homemade soups are excellent “nutrient delivery systems.” Make a big pot on the weekend and freeze smaller portions for quick meals. Immune-stimulating and disease-fighting ingredients include carrots, winter squash, chicken or miso, garlic and onions, shitake mushrooms, fresh ginger, greens, and celery. These ingredients provide us with the beta-carotene, protein, minerals and other phytonutrients (i.e. nutrients from plants) needed to fight common viruses. Several studies have shown the efficacy of garlic against viruses, including the flu virus. A survey of the scientific literature from the early seventies through today shows many articles supporting the immunostimulating properties of traditional chicken soup. When you add things like shitake mushrooms, with their water soluble and immune enhancing polysaccharides, and the anti-inflammatory powerhouse ginger root, you can’t go wrong. I recommend a hearty dose of such a soup at least once a week.

Actually, you may notice that your body craves warm liquids as the weather turns cold. It’s wise to follow that natural inclination. When you drink cold fluids, your body has to work hard to warm that fluid to body temperature. Also, drinking cold fluids causes a decrease in gastric secretions and digestive enzymes. These secretions ensure proper digestion and absorption of nutrients, as well as help destroy any bacteria, viruses or any other “bad guys” that may enter along with your food.

Hot herbal teas can be enjoyable immune-enhancing beverages. Usually one to two teaspoons of herb are steeped in one cup of water for about five minutes. There are many wonderful cold and flu teas available at your local PCC or health food store, or you can get creative and mix your own. Seattle is blessed with some excellent herb stores; Dandelion in Fremont and the Herbalist in Ravenna are two of my favorites. Safe and effective herbs to choose from include elder flowers, lemon balm, thyme, chamomile flowers, yarrow, and spearmint. For children, or finicky adults, you can mix the tea 50/50 with elderberry syrup. Elderberry syrup has been shown to decrease the virulence of the flu virus specifically, and it tastes pretty good.

So, don’t panic! There are so many tools right in your own kitchen to help prevent and relieve the symptoms of the cold and flu. Humankind survived for tens of thousands of years before the advent of the flu vaccine. I’m confident that with common sense and a little help from Nature, we’ll survive another season. Of course, check with your doctor regarding your need for any immunizations or treatments.

-- Reprinted from Seattle Woman December 2004.

©2007 Caliope Publishing Company