It’s both a cliche and a fact - viruses are more virulent in the cold weather. So when the temperatures plunge, our attention naturally turns to doing all we can to evade the office flu and dodge fellow commuters' coughs until the warm weather returns again. While we can’t completely avoid getting exposed to cold and flu viruses, there is plenty we can do to fortify our immune systems to help prevent infection, or at least stop it in its tracks. In this video featuring The Morrison Center Nutritionists, you'll learn Stephanie and Robin's top tips to keep your immune system in fighting shape, as well as the best immune boosting supplements and natural remedies to include in your arsenal! - TIPS FOR BOOSTING IMMUNITY - Give your system some TLC by incorporating these tips on a daily basis! NO. 1 EAT A HEALTHY, ANTI-INFLAMMATORY DIET, RICH IN WHOLE FOODS Your immune system requires a wide array of nutrients to operate at peak performance. Focus on eating whole foods such as quality animal protein, plenty of seasonal vegetables and fruits, nuts and seeds, and healthy fats. NO. 2 DRINK PLENTY OF WATER Staying hydrated is one of the best things you can do for your immune health. For an extra boost of vitamin C, add some fresh lemon. NO. 3 SWAP COFFEE FOR GREEN TEA Green tea is rich in L-theanine, which increases the body’s levels of virus-fighting compounds. Green tea also contains epigallocatechin, which is a powerful immune booster. NO. 4 SPICE UP YOUR MEALS Cook with oregano, onions, garlic, ginger, cayenne pepper, and turmeric. These foods contain components that help to boost our immune system. NO. 5 REDUCE SUGAR INTAKE Sugar actually decreases the ability of white blood cells to fight off bacteria and weakens the immune response. If you’re craving something sweet, opt for dark chocolate, berries and small amounts of natural sweeteners like raw manuka honey. NO. 6 GET 7-8 HOURS OF SLEEP The body rejuvenates and strengthens during this time, and lack of sleep is known to increase risks of illness. Quality sleep is essential for a strong immune system. NO. 7 REDUCE STRESS Chronic stress and elevated stress hormones in the body can weaken the immune system and makes us more susceptible to illness. It’s important to take the time to unwind, get outside, smile, laugh, and enjoy life as much as possible! NO. 8 OPTIMIZE YOUR VITAMIN D LEVELS Check your vitamin D levels and supplement with enough vitamin D3 and K2 to maintain levels between 50-70 ng/mL. NO. 9 WASH HANDS OFTEN Washing your hands several times a day for at least 20 seconds can help to prevent cold and flu. No need to use antibacterial soap — research has found that regular soap is just as effective. - OUR FAVORITE IMMUNE-SUPPORTING SUPPLEMENTS - NO. 1 THYMEX BY STANDARD PROCESS † Thymex is designed to support thymus gland function, an organ that stimulates the development of T lymphocytes. T Lymphocytes are immune cells critical to monitoring for and fighting infections.* Recommended dose: 1 tablet 2-3 times daily, or as directed by your healthcare provider NO. 2 NAC BY DAILY BENEFIT N-Acetyl Cysteine (NAC) is an amino acid that the body uses to make glutathione, one of the body’s most important antioxidants. NAC also acts as a natural decongestant that can reduce nasal congestion.* Recommended dose: 1-2 capsules twice daily, or as directed by your healthcare provider NO. 3 ARGENTYN 23 SILVER NASAL SPRAY Silver Hydrosol Nasal Spray is a special preparation of colloidal silver that can help kill bacteria, yeasts, and viruses in the nasal passages. We recommend using it at the first sign of cold and flu to help keep stuffy noses at bay.* Recommended dose: 1-2 sprays in each nostril, 2-3 times daily. NO. 4 ANDROGRAPHIS COMPLEX BY MEDIHERB † Andrographis Complex contains a blend of herbs to support the immune system by reducing inflammation, fighting bacteria and viruses, and enhancing overall immune function. Using Andrographis has been shown to shorten the duration of cold symptoms, reduce cold severity and speed recovery time.* Recommended dose: 1 tablet per day prophylactically throughout cold and flu season and increase the dosage to 3 to 4 tablets per day when sick NO. 5 ECHINACEA PREMIUM BY STANDARD PROCESS † Echinacea has been found to shorten the duration and severity of viral and bacterial colds and upper respiratory infections. It also helps to reduce a sore throat, cough, and runny nose.* Pro tip for jet-setters: Echinacea may protect you from getting a cold on long flights according to randomized, double-blind, placebo-controlled study* Recommended dose: This herb can be taken throughout cold and flu season to prevent getting sick (take 1 tablet twice daily) and taken at higher doses to speed recovery time (take 2 tablets 2-3 times daily). NO. 6 CATSKILL MOUNTAINS RAW BEE PROPOLIS Bees make propolis, which they use to seal their hives. Propolis has potent antibiotic, anti-viral, and anti-inflammatory effects, and is especially helpful for sore throats.* Recommended dose: 1-2 dropperfuls twice daily at the first sign of a sore throat. NO. 7 DAILY BENEFIT BUFFERED VITAMIN C Buffered Vitamin C is one of our favorite go-to supplements for immune support because it protects against the inflammation your immune system creates when it’s fighting an infection, reducing cold and flu symptoms.* Recommended dose: 1,000 to 2,000 mg per day throughout the season for prevention. If you feel a cold creeping up, increasing the dose to 1,000 mg every hour until symptoms improve. NO. 8 VIRU-CHORD BY ENERGETIX Viru-Chord is a homeopathic formula designed to help the body fight viruses and reduce cold and flu symptoms.* Recommended dose: One dropperful twice daily at the first sign of illness. NO. 9 DAILY FLORA IMMUNE Probiotics are known for improving digestion, reducing bloating and easing digestive symptoms. This special formula has a strain of bacteria that has been shown to prevent upper respiratory infections.* Recommended dose: We recommend taking 1 capsule daily throughout the winter months. * These statements have not been evaluated by the FDA and are not intended to treat or cure any disease. † This product is only available to patients of The Morrison Center, so be sure to come see us! WE’VE GOT YOUR BACK This guide was written by Dr. Morrison and the health and nutrition experts at The Morrison Center. Our team is dedicated to helping you achieve optimal health through the treatment and prevention of disease. THE TEAM JEFFREY A. MORRISON, MD Dr. Jeffrey Morrison is an award-winning medical doctor, a leader in the field of Integrative Medicine, and champion of a nutritional approach to healthcare ROBIN FOROUTAN, MS, RDN, HHC Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness. STEPHANIE MANDEL, NC, HEALTH COACH Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.
