Everyday ways to boost immunity: taking a few simple defense measures can help fight infections like strep throat, plus colds and flu

Better Nutrition, Oct, 2007 by Emily Kane

Q: I was just diagnosed with strep throat. I am taking antibiotics, but is there anything natural that can help speed my recovery? I seem to get sick a lot, and I'm wondering what I can do to reduce my susceptibility to colds, infections, and other bugs.

--Becky, Boston

A: Strep (and staph) are bugs that are constantly with us. These microscopic critters are crawling all over your skin and mucous membranes--right now. To prevent colds that begin with a sore throat, begin gargling daily. Try a mouthwash with eucalyptus, which is a potent antimicrobial. You can find herbal mouthwashes without alcohol or preservatives at health food stores.

Other solutions for your susceptibility to illness include adequate rest--sleeping no less than 7 1/2 hours every night--vitamin C, and an appropriate diet. Vitamin C is the single most important nutrient for tissue repair and connective tissue maintenance. I personally like powdered, buffered C (not chewable tabs, which can be hard on dental enamel and harder to digest). Capsules are OK. If your vitamin C gives you a stomachache, use a buffered form such as Ester-C. Consider taking 2-3 g (2,000-3,000 mg) of vitamin C daily until you haven't had a cold or flu for a year; then you can drop down to a maintenance dose of 1,000 mg daily.

Adopt an immune-boosting diet. This means eating three or more daily servings of vegetables, especially dark leafy greens. Chop bunches of spinach, kale, or chard, and steam for 5-10 minutes. Don't let them turn brown. They're yummy as is, or with a squeeze of lemon and drizzle of olive or flax oil.

Consider familiarizing yourself with blood-type dietary suggestions. Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight by Peter J. D'Adamo, ND, is an informative resource. You can also get information on the author's Web site, dadamo.com, where you'll learn that individual blood types have different dietary and even supplement requirements. If your type is O, for example, the well-known immune boosting herb echinacea may not work well for you. Instead, you would want to take adaptogens (herbs that provide slow and steady toning to white blood cells) such as astragalus, isatis, Siberian ginseng, and larch. Vitamin A (25,000 IU daily) and zinc (30-50 mg daily) are potent antivirals, and often deficient in folks eating a lot of fast food. Do not take more than 10,000 IU of vitamin A if you are pregnant or nursing.

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Lastly, try finishing showers with a burst of cold water to tighten up pores, improving resistance to bugs via that all-important immune organ, the skin.

QUICK TIP

Sore or scratchy throat? Gargle with garlic, which has potent antiviral and antibacterial properties: Simmer 4-5 chopped garlic cloves in 1 cup water for 10 minutes: strain out garlic and add pinch of sea salt. Let cool before gargling with solution.

By Emily Kane, ND, LAc

Do You Have a Health Question? E-mail Dr. Em at editorial@betternutrition. com with "Ask the Naturopath" in the subject line.

Emily Kane, ND, LAc, (aka Dr. Em) received her naturopathic training at Bastyr University in Seattle. She is the author of Managing Menopause Naturally and Ask Doctor Em (a compilation of short essays). She lives in Juneau, Alaska, with her husband and daughter, and enjoys helping patients achieve optimal wellness. Visit her online at the following Web site: dremilykane.com.