Immune support part II: I’m sick – now what?!
So you’ve come down with something! Maybe it happened despite your best efforts or maybe you had a hand in your immune system’s undoing, but either way, your body’s immune army is equipped to fight for you. Depending on the skill set of your soldiers, you can support your army by providing additional resources so that it can do a better job. We talked a lot about the foundations of cold and flu prevention in part I of this 2-part series. In this post, we’re focusing on tools you can use when the germs do make it past your defences and start causing symptoms.
As I write this I (Dr. Maggie) am recovering from a sinus infection that followed a nasty viral illness I had at the beginning of September. My last month has been a battle to say the least, but by following my own advice and using the strategies outlined in this post I am well on the road to recovery.
Rest: the sick ‘staycation’
Rest and sleep are crucial when you’re sick because they allow your body to focus energy on fighting the infection or healing. We spoke about the benefit of getting adequate sleep in part 1, but in addition to sleep, daytime rest is of utmost importance when fighting an illness. Rest reduces stress on the body, allowing it to repair tissues, replenish energy, and maintain optimal immune function. Skimping on rest can prolong illness and increase the risk of complications. Unfortunately, if you’re like me and have kids at home who are also getting sick and/or having trouble sleeping, your rest and sleep hours will take a heavy hit, and it will take you longer to get better (fact!)[1].
Reducing points of friction when you’re sick can dramatically lighten your load and allow you to allocate time to rest. What does this look like? Take time off work to recover, cancel activities, put off non-urgent tasks, and turn on the TV for the kids if it means that you can rest.
Hydration: The underestimated hero
When you’re already feeling under the weather, hydration becomes even more important. Fluids like water, herbal teas, and broths help thin mucus, making it easier for your body to expel it. Plus, they help prevent dehydration, which can make symptoms like headaches and body aches worse.
My favourite hydration helpers when sick are Meridith’s ginger syrup in hot water or soda water (depending on if I want hot or cold), Traditional Medicinals tea ‘Throat Coat’ or our Be Well tea, or a simple bowl of soup for dinner.
Zinc: The Immunity Booster
Zinc is one of the heavy hitters in the immune world, helping to reduce both the severity and duration of cold symptoms if taken early enough. Zinc works by preventing the virus from replicating and settling into your system like an uninvited guest at a dinner party. It’s also super easy to get - think zinc lozenges at the first sign of a scratchy throat or ask us about our favourite zinc-containing immune support supplement. Just be careful not to overdo it and take it along with food because too much zinc can upset your stomach[2].
Echinacea: The Cold Fighter
This plant is like a booster seat for your immune system, nudging it to fight harder and faster against invaders. Research has shown that echinacea can reduce the risk of catching a cold, and if you do get sick, it can shorten the duration. Echinacea can be taken preventatively (3 weeks on, 1 week off), or at the first sign of a cold, like a tickle in your throat or that weird achy feeling that signals “uh-oh, something’s coming.”
Andrographis: The lesser-known Superhero
This herb might not be as famous as echinacea, but it packs a powerful punch. Andrographis is particularly effective in fighting respiratory infections and reducing cold and flu symptoms. Studies have shown that andrographis can reduce both the intensity of symptoms and the duration of illness. I like to think of it as the herb that swoops in when you need more than just a “gentle push”—this is the herb that gets the job done when the going gets tough and it’s always a part of my ‘first signs of illness’ treatment[3].
Vitamin D: Your Sunshine in a Bottle
Vitamin D is essential for a strong immune system, yet most of us are deficient, especially during the colder months when we’re not soaking up the sun (now!). We talked in part I about how low vitamin D levels have been linked to an increased risk of respiratory infections like colds and the flu . So instead of thinking ‘Oh no I’m too late’, there’s no time like a current illness to add in a daily dose of the immune-supporting nutrient[4].
We offer D by injection and for some patients -- this seems to be the most effective way to bring D3 into a target range. We like to test serum levels in our patients - because you want to have the right amount,... not too much and not to little. Your ND can help order this for you.
IV therapy: Why walk when you can run?
At Be Well, IV therapy is our secret weapon when it comes to both preventing, treating, and recovering from colds or the flu. We use it preventatively with ourselves and our patients due to its role in providing immune-supportive nutrients (Viamin C, zinc, B vitamins) and adrenal support (better stress resiliency = less apt to get sick!). When illness does come knocking we ramp up the vitamin C and add in Hcl to fight infection and stop the germs in their tracks. And when it’s time to speed up recovery and prevent lingering symptoms, we love adding glutathione, a powerful antioxidant that protects the body from damage and helps to build and repair tissue[5].
When you’re getting worse instead of better:
If you are managing your cold or flu at home and instead of getting better, you’re getting worse, it’s time to ask for help. When an illness settles into the sinuses, ears, or gets cozy in the lungs it’s time to change course. Having us explore your symptoms and do a physical exam (listen to your lungs, look in your ears etc. can mean more individualized and appropriate care. Your ND may need to change up the herbs you’re taking, provide necessary nutrients, refer you back to your GP, or prescribe an IV as additional support for your immune soldiers.
When my illness settled into my sinuses it meant it was time to change up my treatment plan. For me this looked like switching from an andrographis-based supplement to herbs that focused specifically on supporting the nose, sinuses and healthy upper respiratory mucous membranes. I layered in sinus irrigation followed by my favourite non-pharmaceutical nasal spray and reached out to my colleagues for support with acupuncture.
You’ve got the tools
So, the next time you feel a cold or flu coming on, don’t panic! With the right mix of prevention (thank you hydration, sleep, diet, and movement) and treatment (hello, hydration, zinc, echinacea, andrographis, and IV therapy), you can fight off colds and the flu like a pro. And if you need a helping hand to guide your recovery and get rid of that lingering illness, you know who to call ☺
REFERENCES:
[1] Garbarino S, Lanteri P, Bragazzie NL, Magnavita N, Scoditti E. Role of Sleep Deprivation in Immune-Related Diesase Risk and Outcomes. Nature. 2021 Nov. 13. Article number 1304. https://www.nature.com/articles/s42003-021-02825-4#Abs1
[2] Nault D, Machingo T, Shipper A, Antiporta D, Hamel C, Nourouzpour S, Konstantinidis M, Phillips E, Lipski E, Wieland S. Zinc Prevention and Treatment of the Common Cold. Cochrane Database. 2024 May. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD014914.pub2/full
[3] Benjaponpitak A, et al. Effect of Andrographis paniculata treatment for patients with early-stage COVID-19 on the prevention of pneumonia: A retrospective cohort study, 2023 Mar. Archives of Internal Medicine Research doi: 10.26502/aimr.0146
[4] Zhu Z, Zhu X, Gu L, Zhan Y, Chen L, Li, X. Association Between Vitamin D and Influenza: Meta-Analysis and Systematic Review of Randomized Controlled Trials. 2022 Jan. Front Nutr. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.799709/full
[5] Ghezzi P, Role of Glutathione in Immunity and Inflammation in the Lung. Int J Gen Med. 2011. Jan 25;4:105-113 https://www.dovepress.com/role-of-glutathione-in-immunity-and-inflammation-in-the-lung-peer-reviewed-fulltext-article-IJGM
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