Written by Patrick Massey, MD, PhD. Probiotics, vitamin D, and green tea are recommended by Dr. Massey to reduce your risk of flu.
The time between November and March (Chicago area) is flu season. Every year, there is a big push for vaccination as the way to prevent the flu. For some, vaccination may be the way to go. However, there are simpler approaches for avoiding the flu. I have included some of my favorites…good medical evidence and safe….I have not had the flu since high school.
Good Hygiene
Many of you remember the old rhyme “Cough and sneezes spread diseases…” With the flu, it is true. However, the flu virus is more effectively spread by physical contact with people and contaminated surfaces.
Although the water-less hand disinfectants are effective, nothing works better than good ol’ soap and water.
Wash the hands often (especially after shopping or among large groups of people) and avoid touching the face before washing. The flu virus loves the warm and moist nose.
Vitamin D
It is no surprise that the flu season occurs during that time of the year when the intensity of sunlight is the weakest and natural vitamin D production is all but absent.
Vitamin D is not a vitamin…it is a hormone and it affects all parts of the body, especially the immune system. Robust vitamin D levels induce the production of anti-viral compounds that help the body fight off the flu (and other infections).
The current recommendations for a daily level of vitamin D is probably too low…especially in the Chicago area. It does not matter how much vitamin D you take…it only matters how much vitamin D is in the body. A simple blood test can determine this. In my opinion, a good level of vitamin D is between 65-100.
It is almost impossible to get enough vitamin D from diet alone and milk is NOT a good source of vitamin D. Supplements are the best option.
Good Bacteria
Bacteria regulate how the immune system works. Outside of the bone marrow, the highest concentration of immune cells in the body is in the intestines. Good bacteria make compounds that help the immune system work more efficiently and effectively.
There is good medical research to show that regular probiotic (good bacteria) use…especially containing a bacteria called Bifidobacterium…reduces the incidence and durations of symptoms of the flu.
Probably the best time to take a probiotic is before bed…defintely not with meals (stomach acid kills bacteria).
Green Tea
Tea, especially green tea, has been shown to be beneficial for many medical conditions. It is especially true for preventing the flu. In healthy adults, the elderly and children, as little as one cup of green tea per day significantly reduces the chances of catching the flu.
Specific compounds, catechins and theanine, found in green tea inhibit the binding of the flu virus to cells and also enhance the immune response to viruses.
There are many other simple and effective measures to minimize the chances of getting the flu…good nutrition, sleep and exercise are all important. Stress reduction is also critical because chronic stress reduces the immune system’s ability to fight infections…and November to December can be very stressful.
Posted November 30, 2011.
