It's that time of year again: back-to-school, cooler weather, and the return of the cold and flu season.  While rarely life-threatening, most adults experience 2-5 infections annually from the common cold and between 5-20% of the US population is infected with the flu every year.  Both upper respiratory infections, the common cold is caused by over 200 different viruses (usually the rhinovirus) and the flu is caused by the influenza virus and usually has stronger and longer-lasting symptoms than the common cold.  Occasionally, cold and flu infections require the use of medications or a visit to the doctor; however, these infections can usually be treated successfully from home using millennia-old natural approaches to boosting the immune system.  When you begin to experience sniffles, fever, sore throat, and coughing, it may be tempting to run to the medicine cabinet to rid yourself of those pesky symptoms as soon as possible; but remember that unless severe, those symptoms are merely your body at work ridding yourself of the infection.  So if you find yourself coming down with the cold or flu this winter, try your hand at these natural remedies first and give your body its own fighting chance to rid itself of the infection. 

Water is your friend - The importance of hydration cannot be emphasized enough when it comes to recovering from an illness.  The body is efficient at laying down mucus in the respiratory tract to trap invading pathogens and then expel them by coughing.  In order to keep the secretions thin enough to easily cough up, the body should be well hydrated, preferably by drinking a lot of warm liquids from herbal teas or broths.  Taking steam baths or showers can also help moisten and thin the secretions in the respiratory tract.  If you do not have access to a steam shower, you can bring a quart-size pot of water to a boil, remove from heat, and then place your face a comfortable distance from the pot with a towel over your head to help trap the steam for inhalation.  Inhale through your nose for sinus congestion, and inhale through your mouth for chest congestion.  Adding a handful of decongesting and antimicrobial herbs/oils such as eucalyptus, rosemary, thyme, and peppermint to the water can also increase the effectiveness of the steam.  

Don't Forget the Vitamin D - Vitamin D is a very effective antimicrobial agent, producing 200-300 peptides in the body that kill off viruses, bacteria, and fungi.  A majority of our body's vitamin D is created by exposure to the sun and since it is estimated that during the darker, colder months of winter up to 85% of US adults are deficient in vitamin D, it makes sense that the immune system of the US population is compromised enough to create outbreaks of cold and flu infections.  Direct sunlight exposure may be difficult for many people to get during the winter months in order to keep vitamin D levels in the body within a healthy, normal range, so taking a daily oral vitamin D supplement of 2000 IU is a great start to helping prevent and fight cold and flu infections. 

Consider immune-boosting herbs - Though there are many plants and herbs that can help power-up the immune system, the following are the most widely used by naturopathic doctors and can be ingested in capsules.  If you have underlying health conditions, be sure to check with your doctor before taking any new herbs. 

Echinacea - This is perhaps the most popular herbal immune enhancer and for good reason.  Echinacea contains flavanoids which are a group of plant pigments that protect the body against free radicals, making echinacea a strong antioxidant.  Echinacea also contains polysaccharides that stimulate the immune system and enhance phagocytosis (the consumption of viruses and bacteria by the body's macrophage white blood cells).  Studies have shown that those taking echinacea during an influenza infection have less severe symptoms and recover faster than those who don't take echinacea.  

Goldenseal - The goldenseal plant is rich in alkaloids such as berberine which give it its antibiotic properties.  This herb also increases blood supply to the spleen which is responsible for releasing immune-enhancing compounds.  Because of the potency of the alkaloids in goldenseal, it is best to only use this herb for a short duration of time as prolonged use may affect the friendly bacteria in the body's GI tract. 

Astragalus - Astragalus or Chinese milkvetch has been shown in Chinese clinical studies to reduce the incidence and duration of colds.  Like echinacea, this herb also helps support spleen function which is an important component in immune function.  Astragalus helps give the immune system a boost by increasing the body's white blood cell activity. 

Licorice - Licorice is possibly one of the most-often overlooked herbal remedies but it is possibly one of the better herbal supplements to take during a respiratory infection.  In addition to its immune boosting abilities to increase the body's interferon levels (a key immune chemical that helps to fight off viruses), licorice also has anti-inflammatory properties that help to soothe and relieve an irritated and inflamed respiratory tract from coughing and sore throat.  Licorice has an expectorant effect on the body, helping the body to cough up secretions with less effort by thinning them out.  Licorice also supports the adrenal glands which help the body deal with stress and can aid in more rapid healing.  

Let food be thy medicine - Though our pill-popping society would have us first reach for a medication or supplement when faced with an illness, some of nature's most potent and beneficial immune boosters can be found right in our kitchens.  The following foods not only taste good, but have several properties that make them a great staple for those suffering from the cold or flu.

Raw Honey - Raw honey has been shown in studies to have anti-bacterial, anti-viral, and anti-fungal properties that make it great at helping the body to combat both external and internal infections.  Adding raw honey to warm tea or even just taking a spoonful of honey not only help to fight infection, but both are also very soothing to sore throats. 

Garlic - Not just a delicious additive to many cuisines across the globe, garlic is a powerful antioxidant with anti-microbial, antiviral, and antibiotic properties.  For fighting infection, it is best consumed raw.  Crushing or mincing the clove over a piece of toast with honey is one palatable way to consume raw garlic, though you may opt to take it like a pill and cut a raw clove in half and swallow it down with a glass of water every few hours.  In addition to helping fight an infection, garlic is also a warming herb and helps to open up the pores for sweating off a fever. 

Cinnamon - In addition to its antioxidant, anti-inflammatory, and antibiotic properties, cinnamon is also warming and promote sweating off a fever and ridding the body of toxins.  Cinnamon can be taken with a spoonful of raw honey or added to a cup of warm tea. 

Ginger - Perhaps one of the most potent warming foods you can ingest, ginger promotes circulation and heats up the body and break a fever sooner.  Though other foods like cayenne have a similar effect, ginger is not upsetting to the stomach and can actually settle a queasy stomach and aid in digestion.  Ginger is also a natural anti-viral so it is an ideal additive to a cup of warm tea when your body is fighting the cold or flu. 

Shiitake Mushrooms - Shiitake has been used for centuries in traditional Chinese medicine because of its immune-stimulating properties.  Research suggests that a compound in shiitake mushrooms called lentinan works in the body to increase white blood cell production and enhance macrophage and T-cell activity. 

Limit your sugar intake - It is common knowledge that too much sugar consumption can lead to cavities, weight gain, and diabetes, but sugar is also an immune-buster.  An excess of sugar in the diet can actually inhibit phagocytosis (the process by which white blood cells consume bacteria and viruses in the body), thereby preventing the body from fighting infection.  A high amount of sugar and simple carbohydrates in your diet also stresses the liver and pancreas, making it difficult for your body to concentrate on fighting off infection.  So while there are many health reasons to limit sugar intake in your diet, it is especially wise to do so while fighting off an infection. 

Keep your body warm and rested- Helping to keep your body warm by drinking hot teas, taking warm epsom salt baths, and keeping layered and under blankets takes the burden off the body to raise its temperature and fight off infection.  By getting plenty of rest and keeping warm, your body will be more efficient at combating foreign pathogens.

Know when to call the doctor - Remember that serious conditions such as strep throat, bronchitis, meningitis, and asthma can sometimes look like the common cold or flu.  If your symptoms become severe and unrelenting (stiff neck, high fever, difficulty breathing, inability to keep hydrated), call your doctor. 

by Dr. Garrett Christensen D.C., published in the 2013-2014 Mat-Valley Medical Guide


“I am the most uninteresting man in the world. I don’t always drink water, but when I do, I drink...water. Stay hydrated my friends.”

In a world with so many wonderful flavorful beverages available to us it’s no wonder that water takes the back seat. The human body is composed of 75 percent water. Trillions of cells depend on H2O to function properly and to communicate effectively with each other.

We all have heard that we need 6-8 glasses of water a day, or more in cases of extreme heat or exercise, to stay hydrated. So, what happens if we don’t consume that much? As a chiropractor I see a lot of patients who come to our office suffering from headaches. There can be many reasons for headaches, but did you know the most common reason is dehydration? Other common symptoms of dehydration are nausea, fatigue, constipation, urinary tract infections, respiratory problems, high/low blood pressure, difficulty focusing, muscle cramps and joint pain or pain in general just to name a few.

Did you know that every disease is accompanied with dehydration? That’s not to say that if you stay hydrated you will have a golden ticket to living 100 years disease free, but your likely hood will increase. When one is dehydrated it takes longer for nutrients to be delivered to and from muscles and organs and athletic performance can drop by as much as 25% if you lose as little as 4% of your body’s water during exercise.

There is a difference between being acutely dehydrated for a few days and having to rush to the hospital to get IV fluids and being chronically dehydrated over the course of years. Acute dehydration can be very serious and life threatening, but maintainable rather quickly given the proper medical attention. Symptoms include dry mouth, dry mucous membranes, lethargy, increased respiration rate, dry skin, headache, and thirst to name a few. Chronic dehydration is more challenging to notice and takes perseverance to overcome. If you suffer from headaches, general pain, fatigue, constipation, stomach problems, or are prone to urinary tract infections chances are you are chronically dehydrated. You may not suffer from any discomforts and be living in a chronically dehydrated state, but if you continue to down the same path, chances are you will develop some type of disorder in the near future. 

Our bodies are constantly regenerating themselves. Your body is not the same body it was a few years ago. Nearly every single cell has passed on and a new cell has taken its place. During that process our own bodies produce a stunning amount of metabolic waste. That waste is transported or ushered out of our bodies by water through our urine, breath, sweat and stool. If water is limited that metabolic waste cannot be exported properly and builds up in our bodies. To put it crudely our cells’ waste products are hanging out in our tissues. This brings new light to the phrase “You’re full it.”

So what happens when our bodies can’t properly rid our own metabolic waste? Our cells contain mostly water and they need all that water to function effectively. When our water supply is low our bodies naturally conserve that water. As a result many of our body parts stop functioning optimally. Our muscles may cramp, our colon may withhold the amount of water necessary to produce a smooth bowel movement resulting in constipation, our blood pressure may go up due to our blood vessels constricting to make up for the lack of water, and our brain may stop producing at blazing fast speeds and move more like that old HP in the back room that takes 30 minutes to boot up. 

Asthma and allergies may be a direct result of chronic dehydration. When the body is dehydrated histamine becomes activated and aids in redistributing water throughout the body to the vital organs. When histamine is left unchecked or dehydration is not dealt with reactions may occur due to the fact that we lose a significant amount of water through our lungs and in the body’s efforts to conserve water the bronchioles restrict to limit the amount of water loss resulting in difficulty breathing.  

Joint pain can also occur from chronic dehydration. The cartilage in our joints is composed primarily of water. It is also avascular (doesn’t have a direct blood supply) in adults. Because of this, water is needed to transport the nutrients to maintain and repair any damaged cartilage from wear and tear. When the adequate water supply is limited, the joints may not repair themselves fast enough to keep up with the daily grind causing chronic joint pain. 

If you know that you don’t drink much water, and it may even be difficult to drink water because you can’t stand the way it tastes, then here are 10 simple tips to get you drinking water like never before.  

1. Start small. Where ever you are currently, up it by a glass gradually, until you have reached your optimal level. 
2. Try putting just a little bit of citrus juice in your water (lemon or lime), or use certified pure therapeutic grade essential oils in your water to flavor it. (Avoid artificial sweeteners)
3. Drink at designated times throughout the day. For instance, drink a tall glass first thing when you wake up in the morning. Then just before you know you are going to eat or at break time. 
4. Carry a water bottle with you or in your car. I recommend glass for a few reasons, but everything tastes better in glass anyway. 
5. Try drinking from a straw.
6. Substitute your beverage of choice, like that acid forming soda or coffee, for a drink of pure clean water instead.
7. Set reminders around the house or alerts on your phone or computer to remind you to drink every few hours. 
8. Drink water steadily throughout the day especially when hiking or skiing. Would you believe that more people are dehydrated in the winter than in the summer? It’s true. 
9. Don’t rely solely on thirst to be your guide. Contrary to popular belief, dry mouth or thirst is not the first sign of dehydration.
10. For children, offer them water first and if they just will not drink try very diluted juice as a way to quench their thirst. Discourage your children’s schools from carrying caffeinated or sugary drinks in school vending.

If you still just can’t bring yourself to drink water, see a physician to rule out any potential underlying problems that may exist. 

There are many enticing drinks that get in the way of water like coffee, tea, soda, juice, crystal light, alcoholic beverages and energy drinks, but beware of the myth that these drinks contain water which makes them part of the daily allowance. This is a great mistake. On the contrary, these drinks and many others dehydrate the body further. A simple rule to remember in order to stay hydrated is to drink twice the amount of water to whatever other beverage you are drinking. 

How much water do I really need each day? An easy way to be sure you’re getting enough is to drink half your body weight in pounds. So, if I weigh 120 lbs. then I’m going to consume 60 oz. of water each day and more if I’m exerting myself or am sweating frequently. Now remember, your urine should be clear or slightly colored on a continual basis to ensure you are getting enough water. 

Doc, I tried to increase my water intake, but I had to run to the bathroom all the time and that got annoying real quick, so I stopped drinking as much. Be patient. That should only last a few weeks. It takes some time for your body to begin to utilize that extra intake of water. 

In conclusion, many ailments can be prevented by simply drinking an adequate amount of water on a daily basis. There are also many benefits to staying properly hydrated. You can learn to love water and make a part of your routine. As you do so you can be assured that you are doing your body a great favor in allowing it to perform its proper function.