Summer is almost over and the kids will be going back to school soon. The weather will become cooler and the cold and flu season will begin. If you are someone who frequently and easily catches colds/flus, read on for information on how to keep your immune system strong.

There are few things that will undermine the immune system more quickly than inadequate sleep/rest. The quality, quantity, and timing of sleep are important. The ideal scenario is to be asleep before midnight and sleep uninterrupted for at least 7-8 hours per night. If you are having trouble with your sleep, eliminate any stimulants after 3 pm including caffeinated beverages and tobacco products and do not drink alcohol before bedtime. Avoid any activities such as reading and watching TV while in bed.

Eat a balanced variety of fresh, whole foods such as 3-5 servings of vegetables and fruit per day, unprocessed whole grains, and an adequate amount of high quality protein. Avoid processed foods which are high in sugar and hydrogentated fats and low in actual nutrients. Sugar is known to impair immune function and hydrogenated oils are known to generate trans-fatty acids which permeate the lipid (fatty) tissues of the body including the brain, nervous system, and cell membranes where they act as antimetabolites, blocking vital biochemical processes in the body.

Viruses can survive outside the nose for up to 3 hours. Touching objects and rubbing eyes or nose can transmit the virus. Be sure to wash your hands in warm (not hot) water and soap often and especially before eating. Avoid rubbing your eyes or putting your fingers in your nose. Avoid sharing objects with cold sufferers such as phones, cups, and computer keyboards. Disinfect high touch items such as toys, telephones, door knobs, faucets, toilet handles, and countertops.

Use a gentle steam inhaler if the mucous membranes in your nose and lungs start to feel dry. Your body becomes more susceptible to infection when they are not kept moist.

Have your forced air ducts professionally vacuumed before the cold weather season begins. This will prevent dust and mold from being distributed throughout your house via the central heating system.

Most colds/flus are caused by viruses not bacteria, so antibiotics will not help.

To find out how to stock your medicine cabinet with nutrients that support your body’s own healing process and learn the common signs & symptoms of more serious conditions that require prompt medical attention, contact the office at (415) 785-3347 about the lecture Surviving The Cold & Flu Season or schedule a consultation with Dr. Miller.

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