Lifestyle Tips, Vitamins and Natural Remedies to Prevent Colds, Coughs and Flu this Winter

Lifestyle Tips, Vitamins and Natural Remedies to Prevent Colds, Coughs and Flu this Winter

Winter is a time when bugs and viruses can play havoc. You can feel as though you just get over one thing and another starts up.  It doesn’t have to be that way though; your immune response can be influenced in many ways.  Follow our tips to keep healthy and well this winter. 

In this blog, we are discussing preventative lifestyle, food and supplements for a healthy immune response and to reduce your changes of getting sick this winter.  If you are looking for specific supplement brands and recommendations from our nutritional therapists, then take a look at The Best Five Supplements for Winter Wellness.  If you are currently struggling with symptoms of a cold virus or want to know what to do to reduce the duration and severity as quickly as possible then read on or skip to How to Reduce Cold Symptoms with Natural Remedies and Supplements

Top Tips to Support the Immune System to Reduce the Risk of Cold, Coughs and Flu this winter 

At this time of year, an extra focus on wellbeing, taking time for yourself and topping up on nutrients can all really help to get your immune system primed and ready to fight off the infections that are going around.

Here are our top tips for immune health :

1. Sleep  
   Whilst it is not known exactly how, experts agree that a lack of sleep can impair the immune system and leave you more vulnerable to infection. Studies suggest that this may be because sleep helps our bodies produce the immune cells we need to fight off pathogens¹ . There has never been a better time to go to bed early and get a good nights sleep.  If you struggle with your sleep my top tip is a warm bath with magnesium flakes and lavender oil, but you also need to consider factors such as technology and caffeine which maybe disrupting your sleep patterns. The team have many more suggestions for healthy sleep so contact us for advice.
   
   
2. Stress reduction techniques.  Through various mechanisms, stress impacts the immune system which may make us more susceptible to illness.  A warm bath with relaxing essential oils, 10 minutes with a meditation app such as Headspace, getting lost in a book or taking a long walk.  These can all have positive effects on the immune system so try to incorporate ones of these into each day.
   
   
3. Vitamin C rich foods.  Good old vitamin C, probably the oldest and most famous immune supporting nutrient.  Kiwi fruit, peppers, green leafy vegetables and strawberries should all be enjoyed alongside your orange and citrus fruits.  Vitamin C can help to strengthen immunity in three ways – by strengthening the skin as a protective barrier so that the virus can’t enter as easily, by increasing and specifying white blood cells and antibodies to target the virus and by helping to clear spent white blood cells to maintain tissue health. Specific research showing the immune benefits of vitamin C have been done at levels that you would only find in supplements; however, food gives so many extra benefits over supplements – fibre, bio flavonoids, complementary nutrients and other components that may not yet have been discovered so we always suggest a food first approach.
   
   
4. Zinc rich foods.  Zinc affects multiple aspects of the immune system. It is crucial for the normal development and function of many of our immune cells². Zinc can also act as an antioxidant and may help to control inflammatory processes.  Zinc rich foods include seafood, red meat, chicken, turkey, seeds, beans and pulses.   People following a vegan diet may struggle to get adequate zinc and so a supplement may also be beneficial. 

Nutritionist Recommended Supplements to Support the Immune System to Reduce the Risk of Cold, Coughs and Flu this winter

When it comes to supplements and remedies for winter wellness, these are the nutrients and herbs that we make sure we take at this time of the year.  The challenge here though is how to know how much to take and what is a good product, sadly many products on the market just do lip service to these ingredients and are frankly a waste of money.  Don’t worry though, we have done the work for you. Our recommendations of the Five Best Supplements for Colds, Coughs and Winter Wellness include ingredients that we have found strong evidence for and in a quality product with appropriate dosages.

So back to the ingredients we are looking for in our immune supplements :).

1. Vitamin D
   There is now evidence that Vitamin D helps in the prevention of colds and flu viruses due to its essential role in immune modulation. Whilst research in this area is still ongoing, we do know that low levels are associated with more flu related illness and death, and there is less risk of those with higher levels. The importance of Vitamin D is such that Public Health England now recommend that everyone takes a Vitamin D supplement all year round.  The main natural source of vitamin D is sunlight, (it is almost impossible to get enough vitamin D from food), however in the UK we cannot absorb Vitamin D between September and May and so supplementation is essential.  My advice is a Vitamin D supplement of a minimum of 1000IU but there is evidence that higher doses can give greater benefits, particularly if you are deficient.  How do you know if you are Vitamin D deficient or need a higher level supplement?  You can take a test (ask your GP or we can arrange for you from here at Amaranth.) or just ask us and we can make recommendations based on your health history, lifestyle and diet.
   
   
2. Enhanced Microbiotics/probiotics
   Probiotics influence the gut microbiome which has a critical role in immune function. Gut microbes shape the development and function of the immune system in many ways, from developing immune cells, to the production of protective antibodies, producing anti-inflammatory cytokines and by strengthening the intestinal barrier to create a physical barrier to prevent pathogens and toxins from entering the blood stream. There is some evidence that probiotics may reduce the risk of colds and flu, but this research is still evolving.  Regardless of this, given the vital role of probiotics in immune function and overall health, we often recommend a high-quality probiotic (including the specific strains lactobacillus rhamnosis, lactobacillus casei and bifidobacterium lactis), throughout the winter months.
   
   
3. Zinc
   Zinc is involved in virtually every aspect of immunity.  A key role of zinc is to support the production of thyumlin, a hormone which is essential for immune cells to differentiate into different roles.  Zinc is also required to grow T-cells, B-cells and macrophages, all essential components of the immune system.  The optimal intake of zinc is in the region of 15mg.  There is a school of thought that suggests taking higher dosages at the first signs of infection but the actual dosage and research into the specific effects have yet to have been proved.  Given the key role in the immune system, I suggest including zinc at 10mg to 15mg in a multi vitamin or specific immune support product over the winter months.

Incorporating these diet and lifestyle tips and supporting with extra supplements as required should help your immune defences to fight off what comes your way this winter.  For personalised advice email or book a FREE one to one call with a Nutritional Therapist at Amaranth.  For specific products and supplement recommendations see The Five Best Supplements for Colds, Coughs and Winter Wellness

So that's some suggestions as to how to prevent colds and flu occurring, but what about remedies and tips to help symptoms if they do occur.  Read on :

When infection strikes.. How to Reduce Cold and Flu Symptoms with Natural Remedies and Supplements

You know that feeling, a bit achy, not quite right, blocked nose.  As soon as you feel those familiar symptoms, it is time to act.  The remedies allicin, black elderberry and vitamin C all that have good evidence for reducing the duration and severity of the common cold when they are taken at the first sign of infection.  Other nutrients, including B Vitamins, wholefoods and B12 can help in the reduction of tiredness and fatigue.  For specific products, take a look at the  Best Five Supplements for Colds, Coughs, and Winter Wellness compiled by the Amaranth Nutritional Therapists.

Here are our top tips for the first sign of a cold or virus:

1. Rest.
   
   It doesn’t come naturally for many of us (including me) but trying to carry on as normal is likely to mean that infections will hang around longer.  Rest and sleep help the body to produce immune cells, and your body is trying to fight and infection so you will tired.  Taking time out and cancelling plans in the early days, should mean that you are back and fighting fit sooner.
   
   
2. Fresh foods, little and often
   
   Food is always the best place to get nutrients from.  Vitamin C, garlic, onion and zinc will all be very helpful, and they are easy to incorporate into your diet.  Protein is also important as the amino acids that make up protein are amongst the building blocks for those important immune cells.
   
   Vitamin C foods : Kiwi fruit, peppers, green leafy vegetables, strawberries, squash, sweet potato and oranges are all good sources of vitamin C.
   
   Zinc foods : Seafood, red meat, chicken, turkey, seeds, beans and pulses.
   
   Protein foods : Eggs, chicken, fish, meats, beans, lentils, tofu, quinoa, nuts and seeds, avocado, dairy products
   Your appetite might be affected and if so try to eat little and often but with as much fresh foods as possible.  Smoothies with berries, yoghurt and a protein powder, soups with squash, sweet potato, garlic and onion or chicken soup (fresh not tinned).
   
   
3. Hydrate.
   
   Hydration plays a significant role in managing cold and flu symptoms. Fluid helps to maintain blood circulation to transport immune cells, prevent dehydration from fevers, thin mucus to help clear airways and sooth a sore throat.  Plain water or herbal teas are best.  Yogi do some warming and soothing teas Throat Comfort, Breathe Deep and Immune Support are popular choices.  Pukka Elderberry and Echinacea is another option.
   
   
4. Very gentle activity.  
   
   Depending on the severity of infection, after a few days, a gentle walk and fresh air may do you a world of good.  It should improve your mood and boost your energy as long as. Do listen to your body though, if you feel fatigued when you go out, that is a sign that you still need to rest.
   
   
5. Supplement.
   
   There is good evidence for Vitamin C, Allicin and Black Elderberry when taken at the first signs of infection. The key to these seems to be to take as soon as possible, the sooner you give, the better the results.  Also the dosage must be at a level found to be beneficial in research. Read on for more information and if you are looking for specific products then check out the 5 Best Supplements for the Immune System

Traditional Remedies and Supplements to reduce Colds and Flu Symptoms

If you have a cold or flu infection, you will want to reduce the symptoms as quickly as possible to get back to your everyday life.  You can read about wonder ingredients or you may have a go to remedy in your house, but what is the truth? Do these remedies work and how much should you take?  We have done our research and here we bring you details of the vitamins and remedies that we believe have good evidence for use.  Our Nutrition Team are always happy to give you personalised recommendations so please email or book a health review : If you are looking for specific product recommendations you can find these in our Top 5 Supplements for Cold and Flu.

1. Vitamin C
   
   Vitamin C acts on colds in a number of ways. It increases the production and function of specific white blood cells (these make antibodies to target capture and kill viruses), it protects immune cells from oxidative damage, and it can inhibit an enzyme which helps to stop a virus from replicating. Vitamin C works at many levels in the immune systems fight against viruses and is a good allrounder for supporting healthy immunity.
   
   Many studies have shown the benefits. A comprehensive Cochrane review in 2013 concluded that Vitamin C didn’t reduce the number of colds, but it did reduce the severity and duration³.  This research shows that if the dosage is higher (4g to 8g per day), then the duration is shorter (between 10% and 48% shorter depending on the dosage).  4g to 8g will however seem a lot of Vitamin C for some people and the digestive system may not tolerate this level. Still at lower dosages there has been shown to be a benefit.  In a five-day study giving 1g to 1.5g there was a 25% reduction in duration.
   
   
2. Garlic or Allicin
   Garlic is widely believed to be useful for the common cold. This belief is based on traditional use and some laboratory evidence that garlic has antibacterial and antiviral properties. Like many natural products, more research is required to give detail on the effects and the required dosage.  Here at Amaranth, we have however been interested in the research on allicin, which is an active compound from garlic.  Allicin is formed when garlic is crushed or chopped, this activates the enzyme alliinase that converts the compound alliin into allicin. One trial randomly assigned 146 participants to either an allicin‐containing garlic capsule (dose unspecified) or a placebo (once daily) for 12 weeks. The trial reported 24 occurrences of the common cold in the garlic intervention group compared with 65 in the placebo group, and fewer days of illness in the garlic group (111 versus 366)⁴.  Our own experience and that of our customers, is that Allicin really seems to work for us. All of my family take Allicin capsules at the first sign of a virus and over recent years, we have only experienced mild symptoms and a short duration of infection.
   
   
3. Black Elderberry
   There have been several studies showing black elderberry to reduce the duration of cold and flu symptoms. For example, in double blinded, placebo-controlled trial of 60 patients suffering flu like symptoms, patients received 15 ml of elderberry four times a day for five days. Symptoms were relieved an average of four days earlier and rescue medication was significantly reduced in those taking elderberry syrup⁵.  Elderberry appears to have wide ranging beneficial effects in supporting natural immunity including reducing the ability for the virus to take hold through the cell wall and activating the immune system to increase antibodies against the virus and producing inflammatory cytokines. There is some caution about using black elderberry for acute respiratory distress and respiratory favour so please do speak to your health care professional in this instance. 

Whilst these are our favourites, they may not be right for everyone, and other options are available. You should always consult with your GP, especially if you have health concerns or are taking medications. The products here are classified as Food Supplements and as such are not intended to diagnose, treat, cure or prevent any disease.  

Our friendly team of nutritional therapists can help with more personalised suggestions or provide more information about each of these nutrients and remedies. You can call us 0161 439 9856 or book a FREE appointment with a nutritional therapist to chat in more detail.  

Stay Well xx

References

1. Sleep and Immune Function https://pmc.ncbi.nlm.nih.gov/articles/PMC3256323/#Sec12
2. Zinc and immune function: the biological basis of altered resistance to infection https://pubmed.ncbi.nlm.nih.gov/9701160/
3. Vitamin C for Preventing and Treating the Common Cold https://www.cochrane.org/CD000980/ARI_vitamin-c-for-preventing-and-treating-the-common-cold
4. Preventing the common cold with a garlic supplement: A double-blind, placebo-controlled survey. https://link.springer.com/article/10.1007/BF02850113
5. Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections https://pubmed.ncbi.nlm.nih.gov/15080016/

Additional information and references available on request.