It’s cold and flu time again and a new round of Covid is circulating. Dry, cold air promotes the spread of viruses. People also spend time cooped up indoors and this creates a fertile environment for the spread of viral diseases.Here are some steps you can take to protect you and your family:
Using a humidifier will help reduce the survival of many viruses, including most flu strains. Increased humidity reduces the survival of viruses in the air – and improves your response to viral infections. Don’t forget to add a few drops of essential oil
eucalyptus to help prevent mold growth.
Wash your hands – yes, this simple step can prevent many infections! We contract viruses through our mouth, eyes and nose, and the most common transmissions occur when we touch one or more of these areas with our unwashed hands. Regularly washing hands with soap for at least 20 seconds is therefore the best protection to prevent viral infections. Make sure you always have alcohol sanitizer in your car and with you, and use it when you can’t wash your hands with soap and water.
Maintain a healthy diet – with sufficient proteins and lots of fruit and vegetables – at least half a gram of protein per kilo of body weight (about 80 grams for the average man and 65 grams for an average woman).
Stay hydrated – especially during air travel. Dehydration lowers immunity and during dry winter months dehydration is common.
Vitamin C and Zinc – While there are many nutrients that support optimal immune function, two are critical: vitamin C and zinc. Vitamin C can be obtained through a diet high in fruits and vegetables. Zinc is rich in red meat, but also extremely rich in oysters and pumpkin seeds. Supplementation is also an option. Liposomal or buffered C with bioflavonoids are the most effective types of supplements for C. For zinc, choose a high-quality chelated zinc supplement such as zinc glycinate, picolinate or acetate. For Zinc, 30 mg per day is sufficient and should be taken with food, while for C 500 – 1,000 mg daily is more than sufficient.
During the onset of the disease, the body can tolerate much higher doses of C and this is beneficial in shortening the duration of the viral illness.
Elderberry extract – Elderberry extract is a powerful antiviral and has been proven to help prevent and treat viral infections. High-quality elderberries inhibit the early stages of viral infection by blocking key viral proteins responsible for both viral attachment and entry into host cells.
Elderberry extract from the Sambucol brand is a research-proven safe elderberry extract without known contraindications. Sambucol is available in liquid form or gummies at Amazon, vitamin stores, and pharmacies everywhere. It is best to keep Sambucol on hand and start taking it immediately as soon as you experience symptoms.
Quercetin – Quercetin Inhibits a virus’s ability to infect other cells (viruses literally infect your cells and then take control of them and cause them to produce more viruses!)
Quercetin also inhibits the replication of already infected cells.
Quercetin supplements
Like many polyphenols, quercetin has very poor bioavailability, meaning it’s difficult to get enough where it needs to go to produce its many benefits. The good news is that research-proven delivery systems exist that dramatically improve quercetin bioavailability. Look for ‘Quercetin Phytosome’, quercetin bound to phytosomes. Quercetin Phytosome is a gamechanger when it comes to quercetin absorption and effectiveness. Some great products include:
Quercetin Phytosome from Thorne – 2 – 4 capsules per day
Now Quercertin Phytosome – 2 – 4 capsules per day
Dr. Mercola Quercetin and Pterostilbene Advanced – 2 – 4 capsules per day
Adequate vitamin D levels
Vitamin D levels are extremely important for maintaining a strong immune system, among many other important benefits. Testing is ideal and then adjusting daily vitamin D intake to optimize levels. Check out this previous blog post that goes into more detail about testing and optimizing vitamin D levels: https://workoutanytime.blogspot.com/2025/01/preventing-colds-and-flu-through.html
As with all supplements, speak to your doctor first. Those taking medications should first look for drug-nutrient interactions before taking a supplement. For example, quercetin can increase the effects of blood-thinning medications, so people taking these types of medications should NOT take quercetin at all without talking to their doctor.
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