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Legal DisclaimerThe information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognize that despite all precautions on the part of Yuri Elkaim and Total Wellness Consulting, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Yuri Elkaim or Total Wellness Consulting, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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Contents

Introduction ........................................................................................4

A Healthy Diet .....................................................................................6

General Flu Care ..................................................................................7

A Note About Antibiotics .....................................................................9

Natural remedies ...............................................................................10

Echinacea .......................................................................................10

Elderberry .......................................................................................13

Goldenseal ......................................................................................15

Garlic ..............................................................................................17

Oregano Oil ....................................................................................20

Vitamin C ........................................................................................23

Zinc .................................................................................................27

BONUS REMEDY: Vitamin D ............................................................30

Flu Treatment Summary ....................................................................34

Definitions .........................................................................................38

References ........................................................................................40

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Introduction

Influenza is caused by a viral infection in the respiratory tract. The structure of the virus can change every few years, which is why it is so difficult to avoid contracting it. The flu is very contagious and spreads by contact with those who are infected. Unfortunately, a person is contagious for up to 2 days before symptoms appear and until about 5 days after symptoms appear. Symptoms include chills, fever, headache, achiness, fatigue, and lack of appetite.

Generally, once a person has contracted the flu they will no longer be susceptible to that particular strain. Because the virus mutates often, it is normal for a person to get the flu virus every few years, depending on the mutation of the strain and exposure. A good, healthy immune system can avoid the flu altogether, while a moderately healthy immune system can fight the flu, given plenty of bed rest and water.

If your immune system is compromised, the risks of complications, like pneumonia, are much higher. Since influenza is a viral infection, modern medicine and their reliance on antibiotics, is useless. Natural remedies and a healthy diet are the keys to fighting the flu and minimizing its effects. With natural remedies, the focus is on strengthening your immune system and supporting your body’s ability to fight a viral infection.

It is important to differentiate between a cold and the flu. Both have similar symptoms, but the flu is more serious, lasts longer, and can have severe side effects if care is not taken. The following table provides a quick summary:

Cold Flu

Respiratory illness Respiratory illness

Symptoms come on gradually Symptoms appear suddenly, usually within a day

Congestion Fever

Sore throat Extreme fatigue

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Sneezing

Muscle aches

Headaches

Congestion, sore throat, sneezing usually not as severe

Lasts about 1 weekLasts up to 10 days, with fatigue that lasts up to 3 weeks

Always treat the flu seriously and quickly. Natural remedies can provide the support needed recover faster and lessen risk of complications such as bronchitis and pneumonia.

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When we start talking about curing a cold or the flu, what you eat plays a huge part. Your body’s tissues and cells are made out of the foods that you consume. Therefore, if you want to have a healthy body, you have to have a healthy diet. If your diet is healthful, you won’t even have to worry about getting sick in the first place!

Foods that keep the body healthy are whole foods – foods untouched by laboratories and man. Whole foods are foods that are born from the earth - fresh fruits and vegetables. Anything that can be grown of the earth is a fantastically nutrient dense food that will do your body good.

Foods that promote disease and sickness in the body include any foods that are produced and marketed by man – foods that cannot be found in nature. Foods that you see advertised on television such as cereal, ready-made meals, lunchmeat, bread, sugar-laden treats, and dairy products are all foods that make it challenging for your body to fight off viruses and bacteria. Sugar alone is a major disease promoter. Just a teaspoon of sugar can decrease your immune system’s functioning for hours.

If you choose to consume meat, eggs, and dairy products, be sure to get them from a reputable source, such as a hormone and antibiotic-free farm. Commercially produced meat and dairy products have many harmful preservative and chemical agents that can weaken even the strongest immune systems.

Eating to stay healthy doesn’t mean that you can never indulge. Eating for health simply means eating health-promoting foods most of the time. There is still room for Birthday cake if you so desire!

A Healthy Diet

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Once flu symptoms appear (and remember they can come on quite suddenly), start taking good care of yourself immediately. Your body will not be able to effectively fight the flu if you are working long hours, eating the wrong foods, if you’re on your feet all day, or under stress. The natural remedies described here will help support your body’s ability to fight off the virus, but you must help it as well by taking the following steps:

1. Rest – resting is the most important thing you can do for your body when it is ill. Allow it a chance to fight the illness and recover! This takes energy and resources to do, so don’t overstrain your body by continuing to work, exercise, or otherwise stay engaged in high intensity activity.

2. Stay hydrated – listen to your body and drink plenty of water, tea and broth. Liquids will help your body fight the infection by keeping cells hydrated and keeping the detoxification processes moving. Fluids also help to thin mucus secretions, helping to alleviate cough and congestion.

3. Don’t eat if you don’t feel like it – loss of appetite is common with the flu, and normal. It takes a lot of energy to digest food and your body is busy fighting infection, so it may not want to take resources away from that activity. Again, listen to your body. If you feel you need some nourishment, try easy to digest foods. Fresh vegetables can really add nutrients to the body quickly. A fresh green juice is just what the doctor ordered, if you have access to a juicer. If not, soup and broth are great and easy to make. Start with a carrot, celery, onion, and thyme base and add some vegetables on top per taste.

4. Don’t eat or drink dairy products – they increase mucus production and are not helpful when fighting respiratory illnesses. Avoid entirely. Stick to water and fresh vegetable juices if possible.

5. Don’t automatically lower a fever – this is one is the most counter intuitive moves you can make. A fever is the body’s way of mobilizing white blood cells, which in turn fight infection. Fever itself causes aches and pains,

General Flu Care

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so many people take acetaminophen to lower the fever and reduce the pain.

However, this doesn’t allow the body to mobilize its resources. Instead, try wrapping up in a nice warm blanket and helping the fever along. By externally raising your body temperature, the body doesn’t have to work so hard internally, and the fever may come down sooner. If there are chills, temperature is on the rise – try to get warm quickly so the fever doesn’t escalate. If there is sweating, the fever is starting to come down.

Of course the fever should not get too high as this can cause other complications – if the fever approaches the upper limit (103.9° F / 39.9° C, lower for children) and there is no sign of it coming down, try the following, and then medicate if necessary:

a. Place a cool cloth on your temples, the side of your neck, and inside the elbow.

b. Take a tepid bath. You can add a mug of peppermint tea (see below) for added benefit.

c. Acupressure on LI4. This is the Large Intestine point that is at the fleshy part of the hand between the thumb and first finger. Squeezing this area is often sore. In the case of a fever, it clears heat from the body and encourages calm.

d. Drink peppermint tea – it helps to decrease chills and increase perspiration, bringing a fever down.

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A doctor may prescribe antibiotics ‘just in case’ to prevent a secondary infection. Using the natural remedies listed here should allow avoidance of the need to take these, but everyone is an individual and some are more susceptible to infection that others. Antibiotics cause more problems than they solve in the long run.

If antibiotics are required, be sure to take a probiotic – start while on the antibiotic and continue for at least 1 month after the course of antibiotics are finished. Generally, we recommend taking a probiotic morning and night. If you take antibiotics in the morning, take your probiotic in the afternoon and evening.

A probiotic consists of many strains of good bacteria, including Lactobacillus acidophilus (acidophilus) and Bifidobacterium (bifidus). Probiotics require refrigeration and good probiotics have more than 100 million organisms in each capsule or ½ tsp of powder. Probiotics seed the gut with healthy flora, which increase capacity to get nutrients from food, and, more critically, support the body’s ability to fight infection13. Try to get probiotics that are enteric coated, as this will ensure passage and release into the intestines, where they are needed.

For more on probiotics, read this.

A Note About Antibiotics

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As with many illnesses, prevention is always best. Facing the winter in a run down state or being under a lot of stress will draw a lot of resources from the body. It makes sense to take some extra precautions to help limit the risk of contracting the flu. Natural remedies can help prevent the flu, and shorten the duration and severity of the illness.

Echinacea

The use of Echinacea to fight infection is well known and studied. It is available in two forms – Echinacea augustifolia and Echinacea purpurea. It is antimicrobial, which

Natural remedies

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means its fights microorganisms, including bacteria, virus’, fungi and protozoans (which can cause such diseases as dysentery and malaria), antiseptic, anti-inflammatory, antibiotic, detoxicant, anti-parasitic, a vasodilator, and a lymphatic.

Echinacea does not act directly on the virus, but rather stimulates the immune system to fight the virus. It raises the white blood cell count and increases the body’s inherent powers of resistance. It has the power to stimulate T ‘killer’ cells that resist foreign bacteria. It is also a wound healing agent and is soothing and healing to mucus membranes2,8. Echinacea is effective against both bacterial and viral infections, and is particularly effective in the case of the flu and other respiratory illnesses.

Echinacea purpurea is the most available and most studied of the two, and has been shown to stimulate immune cells such as macrophages, other monocytes and natural killer cells3. A number of studies have also shown that rhinovirus’ can increase pro-inflammatory cytokines in nasal and bronchial tissues, and that this, rather than the virus directly, causes some of the symptoms. Echinacea has been shown to inhibit the production of the cytokines, suggesting a more direct action on the affects of a virus15.

Another study demonstrated that Echinacea could have direct action on the hemophilus influenzae bacteria, killing the bacteria and inhibiting cytokine induction in the bronchial epithelial cells. This particular bacteria is part of the normal flora in sinus passages, but has recently developed some pathogenic strains which are associated with chronic bronchitis and pneumonia14.

These and other studies demonstrate the power of Echinacea to stimulate an immune response and act directly to decrease the inflammatory response caused by viruses.

Usage

Echinacea can be taken as a decoction, tincture, or powder form in a capsule. A good quality supplement is worth the extra expense, as it will work better. Echinacea is slightly sweet and in liquid form causes a slight numbing sensation in the mouth.

Prevention

Echinacea is not recommended as a general preventative8. It is best used when needed, and will have a stronger action if used in this way. That’s not to say that it

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can’t be taken even if there are no symptoms of illness. If there is any feeling of being run down, or a known stress is coming up such as travel, excessive work, or increased potential exposure to others who may carry a virus or be ill, start taking Echinacea. If no symptoms appear, it’s best to stop taking it again within 2 weeks. Other remedies mentioned in this article can be taken more continuously, so protection and a boost of immune function are available when needed. When you feel cold or flu symptoms coming on, start taking Echinacea immediately.

CapsulesCheck directions on bottle as the strength of capsules can vary greatly. Take 325-650mg capsules 3 times daily.

TinctureStrength 1:5, 20 to 30 drops in water (about 1 to 1.5ml), 3 times daily2,13

Treating the flu with Echinacea

If you already have the flu, double the dose for the first 5 days, then take as prescribed above.

Capsules 3 to 4 capsules daily, with meals

Tincture Strength 1:5, 3 to 4 ml (60-80 drops), 3 times daily13

Decoction

If you are growing Echinacea in the garden or have access to purchase the root directly, you can make a decoction. Put 1-2 tsp of the root in 1 cup of water and bring it slowly to a boil. Let it simmer for 10-15 minutes. Drink 3 times a day8. (If the taste is harsh, add a bit of manuka honey to sweeten).

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For most people, Echinacea does not cause any major side effects. However, individuals that have an existing allergy to plants such as

ragweed, marigolds, chrysanthemums, or daisies may also experience allergic reactions to Echinacea (such as skin rashes). A more common side effect of Echinacea use is minor gastrointestinal problems, as well as nausea or dizziness. If you notice any of these symptoms or are unsure if you should use Echinacea, it is recommended that you consult your doctor8.

Echinacea is not recommended if you are pregnant or lactating. Since Echinacea boosts the immune system, it is not recommended if you are currently taking immunosuppressants. Immunosuppressants are often used to treat cancer or suppress the immune system following an organ transplant (so that the new

organ is not rejected by the body)8.

!Cautions

Elderberry

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Elderberry, also known as Sambucus, comes from the Elder tree, sambucus nigra. There are many types of elder, with sambucus nigra being the most studied in relation to influenza.

It is high in anti-oxidants, called anthocyanins, which have strong anti-inflammatory properties and give the berry its purple color. Anthocyanins have been shown to have many healing properties within the body, healing oxidative damage in blood vessels and fighting atherosclerosis by preventing oxidation of LDL (low-density lipoproteins). Elderberry has diaphoretic (promotes sweating), and anti-catarrhal (drying up of mucus) and expectorant actions (brings up mucus and other material from the lungs), making it a good remedy in cases of cough, colds, upper respiratory infections and influenza9,17.

It is also high in flavonoids, rutin and quercetin, which are anti-inflammatory and also modulate the immune response.

Elderberry has specifically been shown in studies to inhibit influenza A and B viruses. Participants in one study were infected with influenza B and their recovery from flu symptoms was faster when taking elderberry extract than with a placebo.

Many parts of the Elder tree can be used – flowers, leaves (which are toxic in their raw form) and berries. It’s the extract of the berries that has been extensively studied and has been shown to fight the flu17,18. The flowers can also be used, and contain flavonoids and tannins (which have astringent properties, drying up mucus membranes).

Usage

The flowers of the Elder tree can be used to create elderflower cordial, or an infusion. The cordial makes a refreshing drink that can be served chilled; however it requires a lot of sugar to make, limiting its therapeutic value in the case of flu. An infusion can be made by pouring boiling water onto 2 tsp dried or fresh flowers and leaving to infuse for 10 minutes. A tsp of manuka honey can be added to taste.

Elderberry is available in syrup, tincture, lozenge or capsule form. It can be used at the first signs of the flu, with cough and sore throats. There is no evidence that it can prevent the flu, but should be used immediately when symptoms start.

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Fighting the flu with Elderberry

Capsules Take 500 mg, 3 times daily with meals.

Tincture Strength 1:2, 1-2 ml 3 times daily in warm water

SyrupAmount per serving tends to range from 2 grams to 4 grams in pre-prepared syrups, look for one with natural sweeteners. Take 2 -4 tsp daily.

Goldenseal

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Goldenseal, also known as Hydrastis Canadensis, has many actions in the body. It is a general healer, a choleretic (increases bile production), an antiseptic (kills microorganisms on the surface of skin and tissues), anti-inflammatory (reduces inflammation), anti-microbial (fights microorganisms in the body), and is bacteriostatic against staphylococcus (prevents the growth of the bacteria that causes many types of infections, from skin infections to pneumonia).

Goldenseal has a general tonic and healing affect on mucus membranes, making it useful in digestive problems as well as respiratory illnesses2. It also has a drying action on mucus membranes, reducing catarrhal production, helping in situations of cough, sore throat and sinus blockage.

Goldenseal contains a substance called berberine, which is bitter, gives it its yellow color, and stimulates bile production and has a strong affect against overgrowth of fungal infections, yeast overgrowth and Candida.

Berberine has specifically been shown to exert an antibiotic affect on streptococci, inhibiting its attachment to the lining of the throat13. It is also rich in alkaloids, which helps increase the immune response and activate macrophages (which help to kill viruses) 8.

Goldenseal works well with Echinacea in the treatment of respiratory tract infections. It can be used in rotation with or combined with Echinacea directly, and many supplements come in this combination9.

Usage

Goldenseal can be taken as a decoction, tincture or powder form in a capsule. The taste is very strong and bitter. If the liquid form cannot be tolerated, capsule form is probably best2. Combining it with Echinacea can make it more palatable.

Prevention

Not recommended unless there are early signs of a respiratory infection.

Treating the flu with Goldenseal

If there are any signs of the flu, start taking goldenseal immediately.

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Capsules Strength 4:1 or 8-12% alkaloid content, 200-500mg, 3 times daily10,13

Tincture Strength 1:5, 2-4ml 3 times daily9

Infusion

1 cup boiling water onto ½ - 1 tsp powdered herb, leave covered to infuse (like a tea) for 10-15 minutes, drink 3 times daily 9. (This may be undrinkable due to bitter taste, so you can try adding manuka honey).

Not to be used when pregnant (as it stimulates the involuntary muscles of the uterus), lactating, or if there is high blood pressure2,9.

Goldenseal is a strong anti-catarrhal, drying mucus membranes. It can be too drying for some9.

!Cautions

Garlic

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Garlic (allium sativum) has an extensive history of medicinal use, and is one of the few herbs whose use is well documented. It is one of the most effective anti-microbial substances available, affecting bacteria, viruses and digestive tract parasites.

The volatile oil, once ingested, is excreted from the body via the lungs, creating the strong odor on the breath which makes it incredibly effective at helping fight respiratory infections such as bronchitis, recurrent colds, and influenza9.

The characteristic strong smell is a result of sulphur compounds, which are beneficial to respiratory and circulatory systems16. It is one of the most effective anti-microbial plants available, and ideally should be used in the diet regularly to help support immune function, preventing digestive and respiratory infections. Over time, regular ingestion can help to reduce blood pressure and cholesterol levels.

Garlic has been shown to act as a broad spectrum antimicrobial and antibiotic. It fights invading microorganisms of all types, including parasites and fungi, and stimulates the immune system1,2,7.

It also stimulates the circulatory system, helping to lower triglyceride and cholesterol levels and increase HDL (good cholesterol) levels. It is often marketed for heart health, but is equally effective against infections. It acts as an expectorant1,2,11, thinning mucus secretions and is useful with cough, bronchitis, asthma, sinus infections and influenza.

Garlic is also antiseptic, diaphoretic, a cholagogue, and antispasmodic2. Much research has focused on how garlic can perform these functions, and chemical analysis of garlic isolated allicin, a sulphur compound, which is responsible both for its odor and for its strong antimicrobial properties1.

Usage

Garlic is one herb that can be used daily, in cooking, raw, and even as a supplement (although fresh is ideal in daily situations). The sulphur compounds are released when a garlic clove is chopped, and get stronger when it sits for 10 minutes, so chop it up first before adding to any cooking.

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Prevention

To boost the immune system and prevent infections from occurring, 1-2 cloves of garlic should be used per day. They do not need to be taken straight, but can be incorporated into the diet naturally. Garlic breath can be avoided by chewing fresh parsley after a meal. Here are some culinary ideas:

Add to tomato sauce for spaghetti or a pizza base

Add to chili, curry, or any soup or stew

Add pressed garlic to any salad dressings, with chopped parsley

Bake or roast with any meat and vegetables, it goes well with just about anything

If you’re hardcore like us, you can simply chop up a clove and down it with a glass of water. It takes some determination, but the benefits are worth it!

Treating the flu with Garlic

In the case of the flu, garlic combines well with Echinacea, each enhancing the properties of the other. Both should be taken with food. If flu symptoms are severe and there is no appetite, it can be taken with broth, soup, or hot tea.

Fresh clove 1 clove with meals, 3 times daily2,7

Options

Chop finely and eat with applesauce

Chop finely and add to soup or broth

Chop and add to 1 tsp manuka honey, which will also help sooth a cough.

Juice of garlic ½ - 1 teaspoon in honey or water, 3 times daily2

Supplements can be purchased if the smell is a problem. Good quality supplements can be just as effective as the real clove. Economically, the clove is a much better deal. Also, the most therapeutic parts of garlic are the smelly volatile oils, so ‘no smell’ supplements probably won’t work as well.

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Tincture 1:5 ratio in 45% alcohol, 2-4ml in water 3 times daily

Capsule500mg preparations, 1 capsule with a meal, 1-3 times daily2

Oregano Oil

Oil of oregano is made from origanum vulgare, which is not the same as the common oregano spice that is usually oregano majorum (sometimes called Marjoram).

Many studies have shown that oil of oregano is a potent purifier and restorer of health. It has 2 key ingredients, carvacarol and thymol, both of which have been shown to help fight and inhibit growth of microorganisms that cause disease and are particularly effective with digestive problems10,16.

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It has strong antiviral, antibacterial, antifungal and anti-parasitic properties that can reduce pain and inflammation and effectively fight off infections10.

Oil of Oregano kills organisms that cause skin infections and digestive issues. It strengthens the immune system, increases joint and muscle flexibility and improves respiratory health10. It also has potent anti-oxidant properties, preventing oxygen-based damage to cellular structures.

On a per gram, fresh weight basis, oregano has 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and even 4 times more than blueberries. Adding fresh oregano vulgare to foods can preserve them better than synthetic (and dangerous) anti-oxidants normally added (BHT and BHA)12. It is also a warming and relaxing spice, and can be used in cases of tension headaches and insomnia.

It is possible to grow this variety of oregano in the garden and use it fresh, and the leaves and stems contain the same therapeutic properties as the oil.

Usage

As with garlic, oregano vulgare can be used as a fresh herb, or purchased in a prepared oil form. The therapeutic need will define how best to use it.

Prevention

It is recommended to use the fresh herb if available. This can be used in cooking on a daily basis, and will provide protection against many types of infection, including the flu. In fresh or dried form, it should be added toward the end of cooking to prevent too much heat from damaging its therapeutic activity and its flavor16. Here are some ideas about how to incorporate into every day eating (note that garlic can often be used in conjunction with it):

X As a tea: 1 tsp freshly chopped herb infused with boiling water for 10 minutes for a soothing and relaxing tea that promotes restful sleep

X Garnish a pizza with fresh oregano

X Add to sautéed vegetables (mushrooms and onions in particular)

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X Add stems and leaves to a container of olive oil

X Finely chop and add to salad dressing16

Oregano contains a lot of nutrients as well, including fiber, iron, manganese calcium, vitamin C, vitamin A (in the form of beta-carotene) and omega-3 fatty acids,16 so it’s a great way to add a nutrient dense food to your diet as well.

Treating the flu with Oil of Oregano

If there are symptoms of flu, it is best to use Oregano more aggressively, and for this, an aqueous extract, capsule or oil extract are more appropriate. These preparations can actually be taken for a variety of illnesses, such as colds, influenza, mild fevers, fungal infections, indigestion, stomach upsets, enteric parasites, and painful menstruation, so its great to have on hand. It is important to verify that the oil is derived from the proper potent oregano plant (vulgare) and that the carvacrol concentration is at least 70%10.

If there are early signs of cold, sore throat, or flu, Oregano oil can be taken – 3 drops per day mixed into a glass of orange juice or water, or 3 drops placed directly in the mouth under the tongue. You can repeat this three times per day for 5 days or until the symptoms are gone.

Oregano can inhibit the body’s ability to absorb iron when taken in large amounts. If there is any possibility of anemia, take with an iron

supplement or increase iron rich foods in diet. It is not recommended during pregnancy for this reason.

If there are allergies to thyme, basil, mint or sage, there may also be sensitivity to oregano, as they are all part of the same family of plants. If there are any reactions

such as skin irritations, rashes, or vomiting, discontinue use immediately10.

!Cautions

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Vitamin C

Vitamin C, or ascorbic acid, is an essential nutrient that humans must obtain in the diet. Unlike most mammals, vitamin C cannot be manufactured within the human body at all. It’s obtained in fruit and vegetables, and is highly unstable, which means it is easily lost when foods are cooked or processed. It oxidizes easily in air, and is sensitive to both heat and light.7

Vitamin C is contained in the watery part of fruits and vegetables, so is easily lost into water if boiled. For vegetables such as Brussels sprouts and broccoli, lightly steaming is the best way to preserve the vitamin C content.

Excellent food sources of vitamin C include broccoli, bell peppers, kale, cauliflower, strawberries, lemons, mustard and turnip greens, Brussels sprouts, papaya, chard, cabbage, spinach, kiwifruit, snow peas, cantaloupe, oranges, grapefruit, limes, tomatoes, zucchini, raspberries, asparagus, celery, pineapples, lettuce, watermelon, fennel, peppermint and parsley16.

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Poor resistance to infection, physical weakness, anemia, muscle degeneration, fatigue, irritability and scurvy can indicate a deficiency in vitamin C. Increasing intake of this vitamin will increase resistance to infection, increase absorption of iron, and increase the body’s ability to deal with stress.

Vitamin C also has an anti-histamine effect, drying up mucus and limiting a possible overreaction by the immune system. It is also an antioxidant, preventing oxygen-based damage at the cellular level and making it a potent anti-inflammatory. Its is an integral part of collagen, a building block for connective tissue, for blood vessels, bones, skin, teeth, gum and cartilage2.

Vitamin C strengthens the immune system by encouraging production of white blood cells and increasing their quality. Studies have shown specific activation of neutrophils, the first line of defense in the immune system, attacking foreign microorganisms directly. Vitamin C also increases lymphocyte production, which in turn increases antibody production and coordinates other cellular immune functions7,12. This broad-spectrum action in the immune system makes Vitamin C effective against bacterial, viral and fungal infections.

Usage

Ideally, vitamin C should be eaten every day, multiple times a day. Although RDA levels are set at 60mg, this is based on blood levels required to prevent major deficiency diseases such as scurvy. To achieve this amount, much more must be consumed. The body constantly uses vitamin C for many processes, so it needs an abundant supply - 100 to 150mg daily is the bare minimum. Vitamin C needs increase with any type of stress, both internal (illness, emotional unrest, poor food choices) and external (work, environment, moving, etc). In this case 1 to 4 grams are needed and possibly more depending upon the individual7.

To get an idea of how much food would be required to get these minimum amounts in a day, consider the following:

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Food16 Amount (mg) Vitamin C

Brussels Sprouts, 1 cup 197mg

Papaya, 1 188mg

Red bell pepper slices, 1 cup 175mg

Steamed broccoli, 1 cup 124mg

Strawberries, 1 cup 82mg

Orange, 1 70mg

Cantaloupe, 1 cup 68mg

Cauliflower, boiled, 1 cup 55mg

Grapefruit, 1 47mg

As long as you eat a diet rich in fruits and vegetables, you can see that getting enough Vitamin C isn’t a problem. The problem is, that most people don’t get enough fruit and vegetables! All fruits and vegetables contain Vitamin C, so you really don’t have to get nit-picky if you eat them throughout the day.

Treating the flu with Vitamin C

If there are symptoms of flu or early signs such as cough or sore throat, vitamin C consumption and supplementation should increase immediately. If you have an appetite, focus on eating fresh fruits and vegetables, if not, supplements are okay.

There are many different types of supplements available in chewables, powders, effervescents and liquid form. It comes in many formulations as well, such as ascorbic acid, L-ascorbic acid, and mineral (buffered) ascorbate salts such as sodium calcium and magnesium.

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For best results, particularly when sick, it needs to be taken frequently over the day, in 4 to 6 divided doses adding up to the desired amount, which can range from 2 grams to 10 or more grams (see cautions below regarding the amount)7. Powders can be mixed with water or juice, and effervescents melt in water. Always look at the label and make sure there are no sugars or artificial sweeteners added, as these are not therapeutic and can act against the healing process. Ascorbic acid is recommended if tolerated, otherwise the buffered forms with calcium or magnesium are best.

In this example, 4 grams are taken in 4 divided doses through the day:

8am – 1 gram powder mixed with water

11 am – 1 gram powder mixed with water

2pm – 1 gram powder mixed with water

5pm – 1 gram powder mixed with water

With Vitamin C, the dose required can vary greatly between individuals. It is difficult to take too much when sick (see below), but for prevention, doses should generally remain at a maximum of 4 grams, taken in divided doses.

Vitamin C is generally non-toxic but at high doses (usually occurring over 10 grams daily) it can cause diarrhea, a sign that the body does

not need any more of this vitamin. If this happens, cut back the dose by 500mg per day, until the diarrhea stops. There can also be nausea, dysuria (burning with urination), and skin sensitivities to touch – again, these are signs that too much is being taken, and once the dose is reduced, they should stop immediately.

Some people are sensitive to ascorbic acid, causing mouth ulcers or digestive discomfort. In this case, a buffered form (calcium ascorbate or magnesium

ascorbate) is generally better tolerated.

!Cautions

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Zinc

Zinc deficiency symptoms have only been recognized since the 1960s, and more is being discovered all the time. This mineral is becoming less abundant in our food, yet it is needed in more than a hundred enzyme functions and is involved in almost every metabolic process in the body.

It has a role in growth and development, maintenance of body tissues, carbohydrate metabolism, sexual function, immune function, and detoxification of chemicals and other foreign agents. It is needed in the synthesis of DNA, which is critical to the body’s ability to heal, and is often used to decrease healing time after surgery7.

Zinc is a trace mineral and is found in small amounts in the body, only 2 to 2.5 grams in total. Although not a lot is needed, zinc is required for optimal immune

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cell function and deficiency can compromise white blood cell numbers and the ability to respond to invasion by a microorganism. T-lymphocye, macrophage and B-cell function, important elements of the immune system, are all at risk with a deficiency16. Deficiency of zinc can be indicated by an impaired sense of taste or smell, depression, lack of appetite, failure to grow (in children) and frequent colds and infections.

Usage

Preventively, zinc is best found in food sources and it should be consumed every day. 15 to 30 mg daily is needed for optimal functions within the body. It is important to note that processing food destroys some of its zinc content, as zinc needs to be bound to other elements in order to be absorbed (proteins, phytates or oxylates), and may get lost in cooking water or heating.7 Strong digestive function is also needed to absorb zinc, and inflammatory bowel disorders can lead to a zinc deficiency16.

The following foods are good sources of zinc:

Food16 Amount (mg) Zinc

Calf’s liver, 4 oz 11mg

Crimini mushrooms, 5 oz 1.5mg

Spinach, 1 cup boiled 1.4mg

Beef, 4 oz 6.3mg

Summer Squash, 1 cup 0.7mg

Broccoli, 1 cup steamed 0.6mg

Pumpkin seeds, ¼ cup 2.6mg

Sesame seeds, ¼ cup 2.8mg

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There are several forms of zinc available on the market. Capsules come in zinc picolinate, gluconate, citrate, and chelate. Lozenges are usually zinc gluconate. Care must be taken in the form of zinc supplement used as absorption and therefore effectiveness is highly affected by what zinc is bound to in the supplement.

In capsule form, zinc gluconate or picolinate have been shown to be effective. In lozenge form, zinc gluconate sweetened with glycine has been shown to be most effective, and the lozenge must be free of citric acid, mannitol, and sorbitol, which interfere with zinc absorption and may render the supplement ineffective13.

Prevention

15mg – 30 mg daily

Treating the flu with zinc

If there are any signs of flu, zinc lozenges can provide relief from sore throat and speed the recuperation process. A 13.3mg lozenge of zinc gluconate has been proven to decrease the length of cold symptoms such as sore throat, cough, nasal congestion and drainage13.

First 7 days 1 lozenge up to 4 times a day or every 2 hours, as needed

Day 8 onward Reduce dose to 2 times daily.

NoteProlonged high doses are not recommended as it can lead to suppression of the immune system.

If there is a metallic, bitter taste in the mouth, stomach pain, nausea, vomiting, cramps, or diarrhea with blood, reduce zinc dosage

immediately to less than 30 mg per day. Symptoms should stop immediately, if they don’t, stop taking the supplement all together16.

!Cautions

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BONUS REMEDY: Vitamin D

In 1981, R. Edgar Hope-Simpson proposed that a ‘seasonal stimulus’ intimately associated with solar radiation explained the remarkable seasonality of epidemic influenza.

This is would help explain why the flu peaks in February and August in the northern and southern hemispheres, respectively.

Solar radiation triggers robust seasonal vitamin D production in the skin; vitamin D deficiency is common in the winter, and activated vitamin D, 1,25-dihydroxycholecalciferol or Vitamin D3, a steroid hormone, has profound effects on human immunity.

D3 acts as an immune system modulator, preventing excessive expression of inflammatory cytokines and increasing the ‘oxidative burst’ potential of macrophages. Perhaps most importantly, it dramatically stimulates the expression of potent anti-

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microbial peptides, which exist in immune system’s neutrophils, monocytes, natural killer cells, and in epithelial cells lining the respiratory tract where they play a major role in protecting the lung from infection.

Countless studies have shown that people infected with the influenza virus are more likely to develop fever and more severe flu-like symptoms in the winter. Vitamin D deficiency also predisposes children to respiratory infections.

Similarly, research has shown that ultraviolet radiation (either from artificial sources or from sunlight) reduces the incidence of viral respiratory infections, as does cod liver oil (which contains vitamin D).

Vitamin Cuts Respiratory Infections in Kids by 42%

According to the findings from a 2010 randomized, double blind, placebo-controlled study in the American Journal of Clinical Nutrition children taking only 1,200 IU of Vitamin D3 were shown to be 42% less likely to come down with the flu17.

The study included 430 children aged 6-15, who were followed between December 2008 and March 2009 – prime flu season – where half were given 1,200 IU’s of vitamin D3 daily, while the other half received a placebo.

There’s a been a lot of debate in the research as to what is an optimal and even safe dosage of vitamin D. However, what matters most is the amount of vitamin D in your blood.

How Much Vitamin D Do We Need?

The current Recommended Dietary Allowances (RDA) for Vitamin D is 600 IU per day (up to 70 years old) and over 800 IU per day if you’re older than 70.

However, these levels don’t raise your blood vitamin D levels to any significant or protective level. Since the goal is to raise your blood levels of circulating vitamin D – also known as 25-hydroxy Vitamin D or 25-hydyroxycholecalciferol, we need to look at increasing our intake of Vitamin D.

For instance, the Canadian Cancer Society recommends 1,000 IU per day in the winter or year round for anyone with dark skin, who rarely goes outside, is older, or wears clothes that cover most of their skin. That covers most of us.

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Deficient Optimal Advanced Cancer/CVD Treatment Excess

< 50 ng/ml 50-70 ng/ml 70-100 ng/ml > 100 ng/ml

Each 100 IU of Vitamin D ingested daily produces a 1 ng/ml increase in 25-hydroxy Vitamin D or 25-hydyroxycholecalciferol in the blood. So let’s say, based on the recommendations here, you consumed 800 IUs per day of Vitamin D. If we divide that by 100 that means you’re only increasing your 25-hydroxy Vitamin D level in the blood by 8 ng/ml. That is significantly lower... that’s essentially deficient.

If you live in Canada, they measure through nanomoles per liter (nm/L), so you’ll want to just multiply those numbers by 2.5.

So you have two choices…

First and most important, do your best to get 10-15 minutes of sun exposure at least twice per week to the face, arms, hands or back without sunscreen. Then you can cover up with clothing or sunscreen or go indoors.

The reason for this exposure time to the sun is because it’s been estimated that getting the equivalent of 1,000 IU dose of Vitamin D requires exposing the face, hands and arms to full sunlight at noon for just 6-15 minutes in Miami or 9-19 minutes during non-winter months in Boston, based on a darker skin Caucasian.

Obviously, this is tougher to do during the blasting cold of the winter so that’s why…

Your second option (which you probably should do anyways) is to supplement with a good quality Vitamin D3 supplement. It’s been found that sublingual Vitamin D is absorbed 5-15% better than capsules. I personally take Vitamin D3 drops, as do my kids.

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And the good news is that Vitamin D3 is one of the least expensive supplements on the market. Double whammy!

It appears as though most adults need about 8,000 IU’s of vitamin D a day in order to get their serum levels above 50 ng/ml. This is significantly higher than the traditional recommendations. But since Vitamin D is a fat-soluble, going crazy with this stuff could potentially be toxic. However, more and more research is showing that even up to 10,000 IU per day over an extended period of time does not lead to toxicity. The only way to know for sure is to get your blood 25-hydyroxycholecalciferol levels checked every couple of months.

For children, many experts agree that about 35 IU of vitamin D per pound of body weight per day is optimal. If your toddler weighs 30 pounds, then he/she would need 1,050 IU per day.

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Flu Treatment Summary

This section summarizes how to incorporate all of the natural remedies mentioned in this report together to prevent and treat the flu.

Prevention

Garlic, Vitamin C and Zinc are the main supplements to focus on for general prevention and immune system strength.

EchinaceaBest if not taken on a daily basis

Can use before early symptoms appear, when feeling run down or at increased risk in terms of exposure, stress or susceptibility

Elderberry Drinks made from flowers can be part of daily diet

Goldenseal Only use when symptoms are present

Garlic 1-2 cloves daily, used in diet

Oregano OilOnly use when symptoms are present, the fresh herb can be used daily in the diet to strengthen the immune system

Vitamin CGeneral health: 500mg daily

Prevention: 1-4 grams daily

ZincLozenges or capsules, in gluconate or picolinate forms: 15-30mg daily

Vitamin D5,000 IU of Vitamin D3 per day (supplementally) and regular sun exposure.

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Early Treatment

If there are early signs of a cold or flu (sore throat, cough), increase supplementation to try to prevent the full illness or minimize the time it takes to recover. Vitamin D, Echinacea, Goldenseal and Oregano oil are best used at this point.

EchinaceaCapsules: take 1 with meals, 1-2 daily

Tincture: 20-30 drops in water 3 times daily

Elderberry

Capsule: 1-2 daily with meals

Tincture: 1-2ml 3 times daily

Syrup: 2 tsp daily

GoldensealCapsule: 1 with meal, 1-2 times daily

Tincture: 2ml, 2-3 times daily

Garlic1-2 cloves of garlic should be used per day, can be part of diet or taken directly

Oregano Oil3 drops, 3 times per day mixed into a glass of (fresh) orange juice or water. Repeat once per day for 5 days or until the symptoms are gone.

Vitamin C 1-2 grams daily in divided doses (2 to 3 doses)

Zinc 30-60mg daily

Vitamin D8,000 IU of Vitamin D3 per day (supplementally) and regular sun exposure.

Full Flu Symptoms

Sometimes it is not possible to prevent the flu from taking hold, particularly if you have not been exposed to that particular strain before. Remember to get plenty of bed rest to support the fever process (see general guidelines). Your immune system will be that much stronger for having successfully fought off the infection without

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the use of medications. It’s worth the time and effort to take care of yourself and recover fully.

Echinacea

Capsules: 3 to 4 capsules daily, with meals

Tincture: 3 to 4 ml (60-80 drops), 3 times daily

Decoction: If you are growing Echinacea in the garden or have access to purchase the root directly, you can make a decoction. Put 1-2 tsp of the root in 1 cup of water and bring it slowly to a boil. Let it simmer for 10-15 minutes. Drink 3 times a day. (If the taste is harsh, add a bit of manuka honey to sweeten).

Elderberry

Capsules: Take 500 mg, 3 times daily with meals.

Tincture: Strength 1:2, 1-2 ml 3 times daily in warm water

Syrup: Amount per serving tends to range from 2 grams to 4 grams in pre-prepared syrups, look for one with natural sweeteners. Take 2 -4 tsp daily.

Goldenseal

Capsules: 125mg 5 times daily OR 200mg 2 to 4 times daily10

Tincture: 2-4ml 3 times daily9

Infusion: 1 cup boiling water onto ½ - 1 tsp powdered herb, leave covered to infuse (like a tea) for 10-15 minutes, drink 3 times daily9 (This may be undrinkable due to bitter taste)

Garlic

Fresh clove: 1 clove with meals, 3 times daily 7,2

Options:

Chop finely and eat with applesauce

Can chop finely and add to soup or broth

Chop and add to 1 tsp manuka honey, which will also help sooth a cough.

Juice of garlic: ½ - 1 teaspoon in honey or water, 3 times daily2

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Oregano Oil 3 drops mixed with juice or water 3 times daily.

Vitamin C 2-10grams daily in divided doses (4-6 doses)

Zinc60-100mg daily as tolerated, for maximum of 7 days, then reduce to 30mg-60mg daily

Vitamin D8,000 IU of Vitamin D3 per day (supplementally) until symptoms subside and regular sun exposure.

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Definitions

Antibiotic fights bacteria. Medical antibiotics kill all bacteria, good and bad. Herbal-based substances tend to support the immune system to kill the invading bacteria, leaving the helpful flora in the gut intact2.

Anti-inflammatory dampens the inflammation response in the body

Anti-microbial fights microorganisms that invade the body such as bacteria, viruses, fungi and protozoans. It acts by either killing the microorganisms or inhibiting their growth. This is a general term that describes all things that fight microorganisms. More specific terms might be used if a substance has a more specific action, such as antibacterial, antiviral, etc2.

Antiseptic fights microorganisms that reside on skin surface

Anti-spasmodic relaxing to muscles and nerves, calming and soothing

Anti-viral fights viral infections

Bacteriostatic inhibits bacterial growth in the body

Cholagogue stimulates bile discharge which can help to eliminate toxic build up in the bowels17

Choleretic stimulates bile production in the liver17

Detoxicant an agent which promotes detoxification within the body

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Diaphoretic promotes sweating (which can help to bring down a fever)

Hypotensive lowers blood pressure

Lymphatic promotes circulation of the lymph, which can help the body eliminate toxins and fight infection17

Parasiticide kills parasites

Vasodilator dilates blood vessels, causing blood pressure to decrease17

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References

[1] Ankri, Serge and Mrelman, David. (1999) Antimicrobial properties of allicin from garlic. Microbes and Infection, Vol 1(2), 125-129.

[2] Bartram, Thomas. (1998) Bartram’s Encyclopedia of Herbal Medicine. New York: Marlowe and Company.

[3] Barrett, B. (2003) Medicinal properties of Echinacea: a critical review. Phytomedicine, 10(1), 66-86.

[4] Clement, Fatima and Venkatesh, Yeldur P. (2010) Dietary garlic (Allium sativum) lectins, ASA I and ASA II, are highly stable and immunogenic. International Immunopharmacology.

[5] www.earthclinic.com

[6] Gorton, H. Clay and Jarvis, Kelly. (1999) The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections. Journal of Manipulative and Physiological Therapeutics, 22 (8), 530-533.

[7] Haas, Elson. (1992) Staying Healthy with Nutrition. California: Celestial Arts.

[8] www.healthy.net

[9] Hoffman, David. (2002) Holistic Herbal. London, HarperCollins Publishers.

[10] http://www.homeremediesweb.com/oil_of_oregano_health_benefits.php

[11] Houdret, Jessica. (2009) Home Herbal Doctor. London: Hermes House.

[12] Jamison, Kennifer R. Clinical Guide to Nutrition & Dietary Supplements in Disease Management. Publisher, 2003.

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[13] Murray and Pizzorno. (1998) Encyclopedia of Natural Medicine. New York: Three Rivers Press.

[14] Sharma, SM., Anderson M., Schoopc, S.R., Hudsona, J.B. (2010) Bactericidal and anti-inflammatory properties of a standardized Echinacea extract (Echinaforce®): Dual actions against respiratory bacteria. Phytomedicine, 17(8-9), 563-568.

[15] Sharma, M., Anderson, Shawn A., Schoop, R., Hudson, J.B. (2009) Induction of multiple pro-inflammatory cytokines by respiratory viruses and reversal by standardized Echinacea, a potent antiviral herbal extract. Antiviral Research, 83(2), 165-170.

[16] www.whfoods.com

[17] Urashima M, et. al (2010). Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr.

[18] www.wikipedia.com

[19] Zakay-Rones, Zichria; Noemi Varsano, Moshe Zlotnik, Orly Manor, Liora Regev, Miriam Schlesinger, Madeleine Mumcuoglu (1995). “Inhibition of Several Strains of Influenza Virus in Vitro and Reduction of Symptoms by an Elderberry Extract (Sambucus nigra L.) during an Outbreak of Influenza B Panama” (PDF). J Altern Complement Med 1 (4): 361–9.