The Cold War - how to prevent the flu and the cold - includes related article on difference between flu and cold - Abstract

Vegetarian Times, Feb, 1999 by Norine Dworkin

Our strategies for staying well--plus tactics for feeling better if you're sick

Everybody's got one, but that doesn't mean you need to have one too. We're talking, of course, about colds and flu--nasty viruses that can leave you sniffling, sneezing and coughing for up to a week or more. About 50 million people get colds each year, according to the National Center for Health Statistics, and approximately 50 million more get the flu (see "Cold or Flu?" p. 25). But you don't have to become another statistic. The best offense is to fortify your own defenses. Keep your immune system (your body's bodyguards, responsible for destroying invading bacteria and viruses) in fighting form and chances are you can repel most onslaughts. Here's everything you need to know to stay well this season, plus some surefire tactics to help you feel better if you do get sick.

STAYING WELL

Cold-proof your diet. The single most important thing you can do to strengthen your immune system is to eat a healthy, balanced vegetarian diet, according to Leon Chaitow, N.D., D.O., author of Antibiotic Crisis, Antibiotic Alternatives: Powerful Strategies to Fight Infection and Supercharge Your Immune System (Thorsons, 1998). The key word here is balance. "A vegetarian diet is the optimum diet," says Chaitow, who hasn't eaten meat for 40 years. "But many people just stop eating meat and fish and don't eat a balanced diet, and that's unhealthy." Be sure you're getting enough vegetables, fruits and whole grains, as well as plenty of legumes, particularly soy products (tofu, tempeh, soy milk) for protein.

Even better, says Donald Yance, a master herbalist and certified nutritionist at the Center for Natural Healing in Norwalk, Conn., is to eat root vegetables (parsnips, beets, garlic, onions, squash, sweet potatoes) and winter greens (kale, collard greens, mustard greens, broccoli), which he says help "winterize" our bodies. "There are both known and unknown nutrients that are important for us to have in the wintertime," says Yance. "Foods that are in season now are cleansing to the gallbladder and liver, and they strengthen the immune system to help us adapt to the change of season. When the temperature drops 20 degrees, it's a stress to the body. How efficiently we adapt is linked to how effective we are in preventing colds and flu from hitting us."

Steer clear of refined carbohydrates, like sugar and white flour, which depress immune function. And during cold season (October to March), consider cutting back on wheat, a common allergen that can tie up immune resources, leaving them less ready to fight real infections. "A lot of people may be sensitive to wheat and not know it," says Kenneth Bock, M.D., C.C.N., author of The Road to Immunity: How to Thrive and Survive in a Toxic World (Pocket Books, 1997). "In terms of preventing colds and flu, my concept is to take as much of a load off the immune system as possible so it can be as strong as possible to resist colds and flu."

And trade dairy products, like milk, cheese or ice cream, for soy-, rice- or almond-based alternatives. "Dairy is mucous-producing," says Raymond Lombardi, N.D., D.C., a naturopathic physician and chiropractor in private practice in Redding, Calif. "A mucous coating always lines the back of the throat, trachea, esophagus and gastrointestinal tract, but with excessive buildup, the skin's natural protective elements become less resistant. When you breathe in a virus or bacteria, it adheres to the mucus and you become more susceptible to illness."

Push fluids. Drink at least six to eight glasses of water a day. "Fluids flush your system," says Lombardi. "You might catch something and your body will fight it, but you need to get rid of the metabolic waste that comes from your body attacking the virus. Otherwise, it adds to the load that the body carries and makes it harder to fight off the next thing." Lombardi adds that liquids are most effective at room temperature (or warmer), since viruses and bacteria die when heated to 100 [degrees] F or higher.

Take bromelain. Derived from the pineapple, this enzyme helps dissolve mucus. "If mucus stays thin and loose, you don't get infections," says Yance. "When it sticks together, bacteria and viruses start to thrive in it. Bromelain keeps mucus loose and moving." Take one to two 500 milligram (mg.) tablets between meals.

Rest. Our culture doesn't value rest, but we should, since it's key to wellness. "It's a little-known fact," says Joseph Pizzorno, N.D., president of Bastyr University in Bothell, Wash., and author of Total Wellness (Prima Publishing, 1996) "that at nighttime, the immune system regenerates." So if you're not getting enough sleep, that means the immune system doesn't have time to reset itself. So turn off Letterman and make a date with the Sandman.

Manage stress. Combine a junk-food diet, deadline pressure, late-night partying and emotional turmoil and before you know it, you've become a magnet for every cold virus in town. "Stress increases the incidence and duration of colds by decreasing the activity of lymphocytes and natural killer cells, which are key to immunity," says Bock. Cut your body some slack by taking a breather. It can be as simple as doing a quick relaxation exercise several times a day. "Stop what you're doing and close your eyes," he suggests. "Take a deep breath in through the nose and visualize that you're taking in fresh air and replenishment. Then breathe out through your mouth and visualize that you're getting rid of all the metabolic debris."