Be Battle Ready:

Boosting your immune system,

naturally.

Dr. Lisa Watson, ND

Each year7.5 MillionCanadians will get the common cold

In any given monthOne-thirdof Canadians will have a sore throat, cold or flu

Adults experience2-4 colds

each year

Children experience6-10 coldseach year

Canadians spend $300 million

each year

On over-the-counter cold and flu remedies and antibiotics

1 in 5 adults ignore the

symptoms of cold and flu

1 in 5 adults ignore the

symptoms of cold and flu

4 in 5 adults go to work even when

they have cold and flu symptoms

The total cost of colds and flus is approximately

$40 billionIn lost productivity, doctors visits and medications

Cold and flu remedies are the most commonly used medications in Canada

This includes antibiotics which are useless in the treatment of viruses

The average duration of the common cold is

18 days

18 days ofHeadacheRunny noseSneezingCoughingTirednessSore throat Misery

An ounce of Prevention

is worth a pound of cure

~ Benjamin Franklin

Frequent hand washing is the most

effective way to prevent transmission

of cold and flu viruses

Wash hands for at least 15 seconds

using soap and warm water.

Antibacterial soaps do not decrease

incidence of cold and flu.

Cover your cough

Viruses that cause the common cold

can live on hard surfaces for 1-5

days

Viruses that cause influenza can live

on hard surfaces for several weeks

Clean commonly used surfaces Daily

with soapy water, an all-natural cleanser or

cleansing wipes

Dry air conditions allow viruses to

survive longer on surfaces and in our

bodies

A humidifier can make your home (and your nose!)

less hospitable to germs

Use of humidifiers in dry home and

office environments can decrease the incidence of the

common cold

A healthyDiet

can help prevent colds and flus and improve recovery

time

Vitamin CVitamin C levels decline

rapidly during illness

Vitamin CTaking vitamin C

increases white blood cells, natural killer cells

and protects cells from inflammation

during illness

Vitamin CVitamin C use can

decrease the severity and duration of colds

and flus

Vitamin DProduced in the skin after

exposure to UV rays from sunlight

Vitamin DBetween October and April the sun is too far from Canada for us to

produce vitamin D

Vitamin DUsed by the body to

produce antimicrobial peptides – the body’s

natural antibiotics

Vitamin DPeople with the lowest levels of vitamin D are

most likely to catch colds

ZincA trace mineral

necessary for function of T-cells and

other immune cells

ZincPeople who

are deficient in zinc are

more likely to catch colds

and flus

ZincToo much zinc can suppress

immune function

Food sources of Zinc

Beef/ Lamb Pumpkin seeds

Shrimp/ Scallops

Lentils

Chickpeas Cashews Quinoa MushroomsLeafy greens Turkey Oats Oysters

Food is the Cornerstone

of a healthy lifestyle

Chicken Soup

A University of Nebraska study found that chicken soup has anti-inflammatory properties

Chicken Soup

Chicken soup can reduce the symptoms of upper respiratory infections – like the common cold

Chicken Soup

Mount Sinai-Miami, also showed that chicken soup can decrease nose stuffiness and congestion

The University of Nebraska shares theirRecipe

here: http://www.unmc.edu/publicrelations/media/press-kits/chi

cken-soup/

HoneyHoney is a powerful

antimicrobial

HoneyThe World Health

Organization recommends honey for controlling cough and upper respiratory tract symptoms

HoneyHoney is more effective

than dextromethorphan (“DM”) for easing coughand soothingsore throat

HoneyHoney is safe and

effective for children, but not for babies

GarlicA triple threat – anti-viral,

anti-bacterial and anti-fungal

GarlicRaw garlic is an immune powerhouse and can be

added to soups and salads

to help fight colds and flu

Mushrooms

A rich source of fiber, protein, vitamin C, B vitamins, calcium and zinc

Mushrooms

Mushrooms contain beta-glucans – compounds long known for immune enhancing properties

Mushrooms

Beta-glucans bind to components of our immune system (like macrophages), activating their virus fighting potential

OlivesKefir, natto, kimchi, miso, tempeh, sauerkraut, pickles, olives and yogurt are all fermented foods

OlivesFermented foods provide probiotics – healthy bacteria that regulate the immune system

OlivesFermented foods provide probiotics – healthy bacteria that regulate the gut immune system – our first line of defense

BlueberriesYou can’t do better than fresh fruits and vegetables to support your health and immune function

BlueberriesBlueberries, raspberries, cherries and red grapes have a very high antioxidant potential (ORAC score)

BlueberriesCompounds in blueberries work synergistically with vitamin D to boost immune function and help us fight off viruses and bacteria

WaterDrinking water and clear fluids keeps you hydrated and prevents viruses from adhering to the lining of the nose and throat

WaterWater can decrease congestion and prevent dehydration.

Avoid alcohol and caffeine during illness as these can be dehydrating.

SugarRefined sugar decreases the ability of white blood cells to engulf and destroy viruses and bacteria.

SugarRefined sugars decrease the function of the immune system for six hours after ingestion.

A good laugh and a Long sleep

are the best cures in the doctor’s book.

~Irish proverb

SleepImmune cells are

produced during sleep that allow you to

fight off cold and flu viruses

SleepInadequate sleep

increases stress hormone and

increases inflammation

in the body

SleepStudies have shown

that well-rested people who get the flu vaccine develop stronger protection

against the illness

ExerciseRegular, moderate exercise supports healthy immune function

ExerciseExercise increases the production of white blood cells and helps you fight off infections faster.

ExercisePeople who exercise regularly experience fewer colds and flus and recover faster

StressBoth chronic

and acute stress can

inhibit immune function

StressChronic stress inhibits both

branches of our immune system – the innate and learned immune

systems

StressHigh levels of

stress hormones lead to increased

inflammation and poor immune

response

StressPeople with

regular meditation habits

have healthier immune

responses

StressPeople who meditate

regularly have better immune

responses to flu vaccination

StressLearn to manage

stress and consider

meditation, exercise, social connections,

yoga or tai chi to relax

There are many Natural

that can help you overcome a cold or flu

and get back to wellness

Treatments

Faster

EchinaceaNo single botanical has more research on it’s ability to enhance immune function than echinacea.

EchinaceaEchinacea is a broad-spectrum antimicrobial – able to help your body fight off viruses and bacteria

EchinaceaEchinacea is especially useful for coughs, colds, and infections of the nose, throat and sinuses

EchinaceaAlso used to help repair inflamed or damaged tissues, preventing infection from taking hold.

EchinaceaEchinacea activates the macrophage defense system – the immune cells that initiate the destruction of viruses, bacteria and cancer cells

EchinaceaSome studies have found that echinacea can reduce the chances of catching a cold by 58%

EchinaceaEchinacea taken during the early stages of cold and flu can reduce severity and duration of symptoms

AstragalusOne of the best herbs for immune support. Boosts a depleted immune system (both specific and non-specific immunity)

AstragalusAstragalus stimulates the body’s production of interferon – our body’s early warning system.

AstragalusInterferon is produced by virus or bacteria infected cells, alerting neighbouring cells to increase their defenses.

AstragalusAstragalus is also effective at restoring immune function after a viral infection and preventing recurrent coughs and colds

ElderberryElderberry is one of the most powerful natural antivirals.

ElderberryMany studies have

shown that elderberry is an

effective treatment against several strains of

the influenza virus

ElderberryElderberry, when used regularly, can bind to flu

viruses, blocking their entry into our

cells and preventing infection.

ElderberryElderberry, taken

at the first signs of influenza, can decrease flu

symptoms by several days

(from 6 days to 2).

ElderberryElderberry is safe for use in adults

and children and is available as a

delicious syrup.

The best approach thisCold and Flu

is to support your immune system and

avoid illness

Season

And if you can’t avoidCold and Flu

stay home and treat it early

Wash your handsCover your mouthStay home from workEat a healthy dietGet enough sleepExerciseAvoid stress

Take your vitamin DGet enough vitamin CGet enough zincEat fermented foodsStay hydratedUse natural remedies when you need them

Questions?www.drlisawatson.com