An Extremely Detailed Guide to This Year's Flu Season

Are You at Risk for Getting the Flu?

While the main way to get the flu is to be in contact with someone who has the flu virus, this does not always mean you will necessarily catch it. Contracting the virus is often down to how “susceptible” you may be. Some people are at a higher risk of getting the flu because of pre-existing health complaints, lifestyle or even down to where they live or work, while others may have a higher risk of developing complications as a result of getting the flu due to age or health status. This blog will discuss the difference between cold vs flu symptoms and what you can do to protect yourself this coming flu season.

Cold VS Flu Symptoms

Autumn and winter is typically when the cold and flu season is, but these are not the same illnesses. They are often confused because they sometimes start in the same way, but even down to the symptoms, they can be quite different. Take a look at these similarities and differences between cold and flu symptoms.

Cold Symptoms:

Many times, you know you feel ill but are not sure if you have the cold or the flu. The reason this is an important distinction is because they are treated somewhat differently, and while the cold is something you can handle at home, many cases of the flu require seeing a doctor. With a cold, the symptoms tend to be less severe, and often include congestion, a runny nose, cough, and sore throat. You might have a slight fever, but it is often not too severe. You may notice these symptoms for a few days or up to a week. The cold usually lasts fewer days than the flu.

Flu Symptoms:

With the flu, expect to experience your symptoms for a longer period of time, and often more severely. It may start similar to a cold, with a sore throat, cough, and congestion. However, the flu often leads to bad headaches, a high fever, worse cough, and muscle aches and pains. You may also notice that as the flu progresses, you start experiencing severe fatigue, to where you can barely get out of bed and move around. Some people with the flu may also experience diarrhea and vomiting. Since you are at risk for dehydration with the flu, you should see a doctor for appropriate treatment.

Treating the Cold VS the Flu:

If you think you have either a cold or flu, you might want to see a doctor in either case. With a common head cold that doesn’t get better in a few days, it is good idea to seek medical guidance to rule out other concerns such as a sinus infection, flu, or other illness. Treating a head cold often includes getting plenty of fluids, rest, and treating your various symptoms (some natural protocols we will discuss below). With the flu, your doctor might prescribe antibiotics or other medications if required, and hospitalisation may be required in more severe cases. If you have either a cold or flu with vomiting and/or diarrhea, it is advised to seek medical guidance. Diarrhea can increase your risk of dehydration, so if you can’t even keep fluids down, you might need medical treatment.

Occupations That Put You at a Higher Risk of Flu:

Generally speaking, any occupation where you are around a lot of other people will put you at a higher risk for getting common colds and flu. This is more prevalent when you have actual physical contact either with people who might have the flu, or the surfaces they also touch. For example, people who work in schools are often at a higher risk due to being in contact with children who might come in with germs and viruses. People who work in medical centers, hospitals, and doctor’s offices are naturally at the highest risk for getting the flu alongside other common winter bugs and head colds due to increased contact with individuals who may be expressing symptoms. If you work in a setting with lots of people it is a good idea to disinfect hard surfaces and door handles regularly as a precautionary measure.

Being at Risk for More Severe Complications:

Some people also fit into a group of people that might have more serious complications.This is good to know because it shows how important it is for you to get fast treatment. The last thing you want to do is have the flu, not treat it, and end up in the hospital with an IV because you did not act fast enough. People who tend to be at a higher risk for more serious complications include senior citizens, younger children and infants, and pregnant women. If you fall into this category it is important you understand the signs and symptoms and know what to do to support your immune system and ensure you contact your Doctor for advice and treatment.

Be Careful With These Medical Conditions:

Lastly, be aware of the medical conditions that put you at a greater risk. These don’t necessarily put you at a higher risk of getting the flu, but of the complications and more severe side effects of this type of virus.

You should be more wary if you have:

• asthma,

• chronic lung disease

• heart disease

• neurological conditions

• liver disorders

• kidney disorder

• weakened immune system

• or if you have an endocrine disorder like diabetes.

Complications can vary from pneumonia to organ failure, so if you suffer from one of the above conditions it is especially important to treat every flu like a serious condition and seek medical advice.

My following recommendations do not replace your own General Practitioner’s (GP) guidance. You should always ask for their professional advice, and book in to see them if you have any symptoms of concern. However for those of you who have come here to get motivation and ideas on natural solutions I have some of my favourites listed here, including full protocols. I hope you find them useful.

Daily Cold and Flu Prevention Tips

If you want to avoid getting a cold and/or flu, it all comes down to your lifestyle. There are a variety of things you can do or avoid doing each day that will reduce your risk as much as possible:

• Wash Your Hands Regularly

This continues to be one of the best ways to prevent a cold, flu, and other viruses you get from human contact. If you wash your hands often enough, even minor contact with others who have the cold or flu won’t affect you. It is typically when you shake hands with someone who has the flu virus, then touch your nose, mouth or eyes that you transfer the virus to yourself. Wash your hands with soap and water whenever you get the opportunity to do so. You can also use antibacterial liquid if it is available to you. Good old fashioned soap and water is far more effective at removing bugs and viruses, be sure to wash thoroughly and in between fingers too. See my favourite personal care products here.

• Eat a Healthy Diet

  You also want to ensure you are getting enough nutrients and vitamins into your system to help build a barrier against bacteria and viruses that lead to colds and flu. You can do this by eating a healthy, well-balanced diet. Try to go for fresh, whole foods, like organic fruits, vegetables, meat and poultry, seafood, whole grains, nuts, and seeds. With this making up the bulk of your diet, you will be getting plenty of nutrients to help prevent colds and flu. Prevention is by far the best approach.

• Get Moderate Exercise

  Don’t forget about exercise! This isn’t just good for weight loss and improving your heart health, but can actually boost your immune system. When you have a stronger immune system, you have a better resistance to colds and other similar illnesses. Try to walk a few days a week or get other forms of moderate exercise on a regular basis. Daily walking for 20 minutes per day, whilst very manageable for most has been shown in studies to reduce the incidence of respiratory symptoms and common colds by up to 43% in comparison to individuals who only walked once per week. The key is little and often but the positive effects are great.

• Have a Clean Workspace

  Not only will washing your hands help to prevent colds and flu, but having a clean workspace also helps tremendously. In the workplace, no matter where you work, there is a risk of germs and bacteria spreading between co-workers. Try to keep antibacterial wipes at your desk, diffuse anti viral, anti bacterial essential oils, use on guard essential oil blend for wiping down surfaces as often as needed, from the edge of your desk, to your phone and keyboard. Take a look at the natural cleaning products I use in my clinic and at home here.

• Take Your Vitamins - discover my favourite collection here.

  Lastly, if you struggle with your diet, you might not be getting enough nutrients to help prevent the cold and flu viruses from affecting your body. Taking extra vitamins and supplements through winter season or during periods of high stress (stress lowers our immune function) can ensure you have everything your body and immune system needs to function at its best and ward off any attacks.

What supplements should I take?

• Vitamin C

  Generally, vitamin C can help you fight a cold faster or ease your cold symptoms if you were taking it prior to getting sick. As an antioxidant, vitamin C can help reduce inflammation—and lung inflammation is a severe symptom of flu.

• Vitamin D

  Getting enough vitamin D can protect you from respiratory infection. Vitamin D supplementation significantly decreases the chance of respiratory tract infections, based on clinical studies published in the Journal of Pharmacology and Pharmacotherapeutics.

• B Complex vitamins

  Vitamin B6 is essential for keeping your immune system in top condition.

• Zinc

  Zinc helps symptoms such as: nasal congestion, sore throat, and cough.

• Selenium

  Selenium is a mineral of which most of us are deficient. As a potent antioxidant, selenium can help boost immune function. Always consult your GP, Functional Medicine Dr before you create a supplementation routine for yourself. Book a consultation with me here to make sure your supplementation routine is the right one for you.

• Vitamin E

  Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection.

• Visit me in my Clinic for a Spine Adjustment

  Your Immune System is Directly Related to Your Nervous System. This is a fact! Your nervous system (brain, spinal cord and peripheral nerves) are housed and protected inside the spinal column - your spine. How the nervous system (or super computer) works is information is communicated from the brain, down the spinal cord and along specific nerves to organs, glands, muscles, joints where they are told what to do. Information from the destination tissues then gets transferred back up those pathways to the brain in a circuit. This means that when your spine is not moving correctly or misaligned, this can lead to an interference with that path of communication a bit like a break in an electrical circuit or bad wifi! This circuit break can manifest as either pain, dysfunction in the end organ or tissue or injury or illness. Chiropractic adjustments not only help relieve pain, discomfort and improve posture but also help remove nerve interference enabling your body, nervous system AND immune system function at its very best meaning you thrive not just survive. Request an appointment with me here for an adjustment or request a Functional Medicine Check up with me here.
  
  

Dietary Changes to Help Treat Your Head Cold

Believe it or not, one of the top ways to treat a head cold naturally is to look at what you are eating. Many foods, herbs, and spices can help to heal your body and help you to recover from the cold more quickly, while other foods may lead you further towards illness than health making your symptoms worse.

• Avoid Dairy Foods

  The first thing you should do if you want to eat a diet that helps with your head cold is to know what to avoid. This begins with dairy products. Dairy isn’t necessarily going to make your cold worse, but it can worsen some of the symptoms of having a head cold. If you are getting a lot of congestion, phlegm, or ear infections, dairy can actually make these side effects worse, even if you don’t necessarily have a dairy allergy. When you get a cold, try cutting out dairy and see what the difference is.

• Don’t Forget the Leafy Greens

  When you have a cold, eating might not be your favorite thing to do, but it is still important to eat nutritious foods with lots of vitamins and minerals. This includes making sure you get enough leafy greens each day. Leafy greens like spinach, kale, and collard greens contain a lot of fiber and nutrients that your body needs to heal more quickly. Make a simple salad or if you aren’t too hungry, just blend up a smoothie with greens and fruits to get the added vitamin C as well. Did you know dark green leafy vegetables contain more calcium than a glass of milk and are also rich in Vitamin C! Take a look at the therapeutic grade supplements I personally take and recommend. Here.

• Add More Garlic

  When you are cooking meals or snacks while you have a head cold, don’t miss out on the chance to add a little garlic. This is one of the best spices to have when you are sick, since garlic has natural antibacterials and antimicrobials. These properties can actually help to rid the body of bad bacteria and viruses that lead to both head colds and the flu. While it isn’t a one-stop shop as far as treating a cold, it definitely makes a big difference.

• Eat Your Chicken Noodle Soup

  Chicken noodle soup isn’t just good for a head cold because it is a classic comfort food, but it often contains ingredients that can help detox your body, give you nutrients, and allow you to keep something down that is gentle on your body. Try to eat more chicken noodle soup when you have a cold so that you are eating something warm and satisfying, while getting nutrients from the chicken and veggies. The reason this is so beneficial is chicken stock or bone broth is not only easy to digest and great for gut health but packed with beneficial amino acids and collagen and has been shown to support immune function.

• Reduce or cut out Gluten

  I have been teaching you about gluten lots. If you go and read my articles under Gut Health you can familiarise yourself with what living gluten free can do for you. You do not always need to cut gluten out, sometimes reducing it can support your healing journey tremendously as well. Here you can read more about Gluten. Discover what foods are gluten free and recommended for you during cold and flu season. 

  
  
  

• Add in Fermented foods daily

  Boost Your Immune System with fermented foods, such as Kimchi and Sauerkraut. The bacteria that live in your gut have a significant impact on your immune system. Due to their high probiotic content, fermented foods can give your immune system a boost and reduce your risk of infections like the common cold or the flu. 

Boosts Your Immune System with home made Fermented raw sauerkraut you can easily make at home.

Try my favourite Recipe from BBC, Recipe credit to BBC Good Food. (Every time I make this, it works. Not all Fermented Sauerkraut recipes work, but this one is fantastic.)

Ingredients

• 2kg very firm, pale green or white cabbage (any leathery outer leaves removed), cored

• 3 tbsp coarse crystal sea salt (or 6 tbsp flaky sea salt)

• 1 tsp caraway seeds

• 1 tsp peppercorns

Method

• STEP 1

  Thoroughly wash a large glass tub or bowl (we used one the size of a small washing-up bowl), then rinse with boiling water from the kettle. Make sure that your hands, and everything else coming into contact with the cabbage, are very clean. It’s wise to use a container that will comfortably fit the softened cabbage, allowing several inches of room at the top to avoid overflow.

• STEP 2

  Shred the cabbage thinly – a food processor makes light work of this. Layer the cabbage and the salt in the tub or bowl. Massage the salt into the cabbage for 5 mins, wait 5 mins, then repeat. You should end up with a much-reduced volume of cabbage sitting in its own brine. Mix in the caraway seeds and the peppercorns.

• STEP 3

  Cover the surface of the cabbage entirely with a sheet of cling film, then press out all the air bubbles from below. Weigh the cabbage down using a couple of heavy plates, or other weights that fit your bowl, and cover as much of the cabbage as possible. The level of the brine will rise to cover the cabbage a little. Cover the tub and leave in a dark place at a cool room temperature (about 18-20C) for at least five days. It will be ready to eat after five days, but for maximum flavour leave the cabbage to ferment for anywhere between 2-6 weeks (or until the bubbling subsides). Be warned in can get a little fragrant!

• STEP 4

  Check the cabbage every day or so, releasing any gases that have built up as it ferments, giving it a stir to release the bubbles. If any scum forms, remove it, rinse the weights in boiling water and replace the cling film. You should see bubbles appearing within the cabbage, and possibly some foam on the top of the brine. It’s important to keep it at an even, cool room temperature – too cool and the ferment will take longer than you’d like, too warm and the sauerkraut may become mouldy or ferment too quickly, leading to a less than perfect result.

• STEP 5

  The cabbage will become increasingly sour the longer it’s fermented, so taste it now and again. When you like the flavour, transfer it to smaller sterilised jars. Will keep in the fridge for up to six months.

  Original recipe please visit BBC GoodFood.

Herbs to Boost Your Immune System

Natural remedies for your immune system range from using essential oils to changing your daily habits. Another great way to give your immunity a nice boost is with certain herbs. Here are some of the top healing herbs that can help you fight off the cold and flu.

• Take Echinacea

  This recommendation is probably not that surprising, as echinacea has long since been associated with boosting your immune system and helping to prevent colds and flu. Echinacea is a type of herb that contains natural antibacterial and antiviral properties. It is these properties that help you to fight viruses and illnesses, as they are able to boost the white blood cell production in your body. These blood cells are needed to help fight infections you come into contact with.
  

• Elderberry

  Another herb that can be really healing for your body and help to boost your immune system at the same time is elderberry. Elderberry is a unique herb that is very healing, helping to fight off different types of infections, including the influenza (flu) virus, bacterial infections, and viral infections. There have been numerous studies looking at its effectiveness for your immune system. You can use different parts of this herb, from the flowers to the leaves and even the bark.
  
  

• Calendula

  The next herb to be aware of is called calendula. This is one of those herbs where the name sounds familiar, but people aren’t fully aware of what it is or how it can be beneficial. Calendula is a type of plant with healing flower petals that look similar to marigold flowers. These have been used for many medicinal purposes, as they naturally reduce inflammation, fight bacteria, and contain natural antioxidants. This can help prevent your body from free radical damage, which can also in turn help to improve your immune system.
  

• Green Tea

  While not technically an herb, the leaves used in green tea are also amazing for your immunity and helping to avoid colds and flu. Green tea is also a good source of antioxidants, as well as boosting your immune system to keep away infections and viruses. Try to drink 2-3 cups of green tea a day. The good news here is that green tea has a lot of other health benefits as an added bonus, from aiding in your weight loss efforts, to improving your skin.

• Raw Ginger

  Anti-microbial, Antibiotic, Anti-inflammatory properties make ginger a superfood. The best way to consume ginger in an adequate amount is to sip on a ginger tea or eat them in curries.

• Ashwagandha

  Also known as Withania, belongs to a group of powerful herbs known as adaptogens. Ashwagandha is one of the most powerful immune-boosting herbs, supporting the body to adapt and fight stress. It is one of the most effective therapeutic herbs proving highly useful when you get sick or find yourself exposed to excessive pathogens. This herb helps to stimulate lymphocytes production (white blood cells) helping to fight infections and viruses. Regular intake of Ashwagandha strengthens the immune system.

Natural Antibiotics for Cold and Flu

Antibiotics allow you to treat infections and viruses that invade your body and cause any number of illnesses or infections. For the cold and flu season, there are some natural antibiotics that can help fight these illnesses and keep you feeling well throughout the season.

• Garlic (as mentioned before)

The first natural antibiotic that can help you when cold and flu season arrives is garlic. Garlic is a type of spice that many people are familiar with, as it is often used in cooking. But you might not realize it has a long list of health benefits, including being able to give your immune system a little natural boost. Garlic has been used for medicinal purposes for many years. It contains a lot of natural properties to make it a great healing spice, including being a natural antibiotic, antiviral, and antifungal spice. You are able to help get rid of bad bacteria that enters your body by adding more garlic to your foods. There are also garlic supplements you can take.

• Cayenne Pepper

This might seem like an odd suggestion, but don’t count it out just yet. Cayenne pepper has many natural healing properties, just like other herbs and spices. Not only does it have natural antibiotic properties, but hot spices can really help to clear your congestion when you have a head cold. Cayenne pepper can simply be used in soups and other hearty dishes you are able to keep down while you are sick, or you can try making a tea or tonic with it if you aren’t quite ready to eat anything.

• Manuka Honey

If you have a need for sweetening up foods or beverages, why not choose something natural like manuka honey? This not only allows you to only have natural sugars, which is great for overall health and dieting, but it also has other health benefits as well. Among the various medicinal benefits, Manuka honey is a natural antibiotic. It is one of the healthiest types of honey you can get, which is only from bees that are pollinating Manuka bushes. You also get antimicrobial properties in this type of honey. Use it on your skin for skin infections and to fight bacteria, or consume it for your immune system benefits.

• Echinacea

Naturally, echinacea is going to be on the list, as it is on many ‘top’ lists when talking about your immunity and illnesses like the common cold or flu influenza virus. Echinacea is a type of herb that helps to treat and prevent infections, including the cold and flu. Historically, it was used to treat more severe diseases like blood poisoning and open wounds.

Discover how drinking Medicinal Herbal Teas can support you with prevention. I also mention Medicinal Mushrooms, which can be a big part of your tool kit. Read more about it here.

Medicinal, Therapeutic Grade Essential Oils to Boost Your Immune System

• doTERRA’s On Guard Essential Oil

  There are many different essential oils out there, however it is important to recognise they are not all therapeutic grade. You can get beauty grade, synthetic, and natural essential oils for very cheap but as with many things in life you get what you pay for. When it comes to using essential oils therapeutically for health it is extremely important to look for the term Therapeutic Grade Essential Oil. I only recommend doTERRA essential oils for this reason, I have used these personally for years before I introduced them into my clinical practice. Not only are doTERRA oils of the highest quality grade, they are third-party tested so you know quality is never compromised and they are also ethically sourced.

  According to Healthline one of doTERRA’s most popular oil blends is called On Guard. I truly agree as this oil blend is the most used by my patients and myself during winter month. We stock this in the clinic and in our online shop as well here.
  
  

  “ On Guard is advertised as a “protective blend” that can be used to support the immune system. It contains a blend of five essential oils, including:
  
  

• wild orange peel (Citrus sinensis)

• clove bud (Eugenia caryophyllata)

• cinnamon bark/leaf (Cinnamomum zeylanicum)

• eucalyptus leaf (Eucalyptus globulus)

• rosemary leaf/flower (Rosmarinus officinalis)

According to doTERRA, On Guard can support healthy immune and cardiovascular function. The company also claims that On Guard promotes healthy circulation when ingested and gives off an energizing scent when diffused. In addition, you can use the oil blend as a natural household surface cleaner. “

(Article credit for doTERRA on Guard oil blend information from Healthline.)

• Oregano Essential oil from doTERRA

  Known as a popular cooking spice, Oregano oil also acts as a powerful cleansing agent, and offers powerful antioxidants, extending its uses far beyond the kitchen.The primary chemical components of Oregano is carvacrol, a phenol that possesses antioxidant properties. Due to its high phenol content, caution should be taken when inhaling or diffusing Oregano essential oil; only one to two drops is needed. Additionally, Oregano oil should be diluted with a carrier oil when applied to the skin. One drop taken internally each day can help maintain healthy immune function; Oregano oil can be taken more frequently as needed to further support the immune system. In addition to being a popular cooking spice, Oregano oil also supports healthy digestion and respiratory function when taken internally. Oregano oil's aroma acts as an enhancer and equalizer in essential oil blends.

  Can oregano oil help treat a cold?

  According to Medical News Today, “Researchers have identified several different chemicals in oregano that may help fight viral or bacterial infections, or otherwise promote health”. These include: 

• carvacrol

• thymol

• terpenine

• cyamine

  
  A couple of studies investigated the antiviral properties of oregano essential oil in a laboratory setting. A separate study investigated whether oregano essential oil alleviates the symptoms of upper respiratory tract infections (URTIs) in people. This article outlines the key findings of these studies below.”

  You can shop for doTERRA from me here.
  

There are many more essential oils that benefit the body to fight cold and flu.

• Lemon Essential Oil: clears your nasal passages and allows for steady breathing. Do not apply undiluted, diffuse in your environment. May relieve sinus pain, improve cold symptoms, and helps you feel energised.

• Lavender Essential Oil: Supports a better night sleep, promotes relaxation and believed to treat anxiety, nausea, relieves stress, fatigue, depression, and headaches. Dilute and apply on temples and the back of the neck, spine.

• Peppermint Essential Oil: reduces coughs, sinusitis, and throat infections. You can gargle with it when diluted with water. You can use as a body spray to reduce fever, body temperature.

• Thyme Essential Oil: has antibacterial activity can help fight coughs and respiratory tract infections.

• Eucalyptus Essential Oil: reduces fevers and fights viruses. Apply on the chest, over the lungs and the bottom of the feet diluted. Learn more here.

• Tea tree Essential oil also known as Melaleuca oil inhibits bacteria and fights infections. Works well when diluted with water and used as a mouthwash.

• Clove Essential Oil has antiviral and anti-fungal properties to clean surfaces or air. Helps in relieving pain, and helping with respiratory conditions.

• Rosemary Essential Oil is a non-toxic way to clean surfaces or air. I recommend diffusing it or applying it on the chest diluted. Please Reach out to me for application advice. You can start your Essential oil journey here.