Is there really such a thing as flu season?

Winter is usually the season where we get less sun exposure. This causes our vitamin D level to drop. This deficiency makes us more susceptible to viral infections, including flu viruses. These so far known 200 or so flu viruses are actually present all year round. So we basically get exposed to flu and other viruses all the time. Yes, our bodies are doing a damn good job defending and protecting us from getting sick.

...until we get deficient.

Our immune system response to a high number of viral particles causes the production of a chemical called, cytokines. It is our immune system fighting a viral infection, which eventually causes flu-like symptoms such as muscle pain, headache, increased mucous production, or fever.

What can we do to not get sick?

Don’t allow viruses to reproduce! Viruses can only proliferate by infesting our cells.

Shut the front door and keep it locked by strengthening cell health.

1. Get outdoors for adequate vitamin D (cholecalciferol)

Rather known as a vitamin,  cholecalciferol is actually both, a nutrient we eat and a hormone our bodies make. It is a hormone that stimulates cell DNA to produce a variety of microbe-fighting proteins. Amongst these proteins is cathelicidins, an internal antimicrobial. With the help of vitamin A, which keeps our cells safely locked, viruses get destroyed by cathelicidins.

We get vitamin D mostly from sun exposure.  Other sources are fish, mushrooms (if grown with sun exposure or UV light), eggs and fortified products such as milk, where synthetic vitamin D is added. It is best to load up on vitamin D by going outside on sunny days.

In regards to supplementation, the USDA's official recommendation for children and adults age 9-70 is 600IU (15mcg). However, these guidelines are overly conservative about the recommended intake, and they do not give enough weight to some of the latest science on vitamin D and health. Many of us are likely to need more vitamin D than even these new government guidelines recommend. (1)

For more information on the many health benefits of vitamin D go to Vitamin D Council or The Nutrition Source.

2. Offer fruits and vegetables that contain carotenoids

Produce, which is dark red, green, yellow, and orange contain carotenoids. Our body converts carotenoids to vitamin A, IF nutrient absorption/digestion, and thyroid levels are adequate. Vitamin A locks up cell membranes, which prevents viruses from getting inside the cell to make copies of itself to infest. The reproduction and increase of viral particles are the cause of cytokine raise and us feeling sick. Successfully locked out viruses will be destroyed by our immune system.

Prepare a platter of colourful fruit and vegetables as an after-school snack. My kids are hungry when they come home from school. Fruits or veggie sticks with dip can do the trick to keep them from rummage through the pantry in the search for a quick - usually sweet - fix.

3. Hydrochloric acid for defense and nutrient absorption

Hydrochloric acid (HCl) is stomach acid. Children are often born not producing adequate hydrochloric acid and elderly often have decreased production. This is why these two groups are more susceptible to infections. HCl production can be indirectly measured by a blood test, which checks red blood cell size. The size can indicate a nutritional deficiency of iron or B12.

B12 deficiency is often caused by inadequate HCl production. Ask your doctor about MCV (mean corpuscular volume) for more information. Typical signs of poor digestion are stomach cramps, bloating, brittle nails, feeling tired after meals, eczema, aversion to meat, or feeling full but still hungry. There are several ways to increase HCl and thus improve digestion and related symptoms.

Drinking lemon water upon waking can help to kick-start stomach acid production (squeeze ½ lemon into warm water).

You might also add 1 tablespoon of raw apple cider vinegar into warm water and drink 15-30 minutes before each main meal.

My children's favorite drink is Kombucha. It tastes like a sparkling lemonade and delivers healthy bacteria for gut health.

Fermented foods or drinks contain organic acids, enzymes, and probiotics which help to improve digestive juice secretions. Their anti-microbial effect, helps to reduce the bacterial load in the stomach.  Keeping bacteria such as H Pylori levels down is important for the body to be able to produce enough stomach acid.

4. Support healthy thyroid function

Thyroid hormones are involved in many physical processes such as growth, puberty, producing energy and heat. The produced heat keeps the body temperature in a certain range. 37 Celsius (98,6F) is the perfect body temperature to maintain health. Low body temperature makes us susceptible to fungal overgrowth. A balanced thyroid gland produces energy which is important for the immune system in order to work efficiently.

Children can be affected by low thyroid function in the same way as adults. It causes low energy, which slows down many physical processes such as digestion and the immune system. So if your teenager is feeling constantly cold, struggles with acne, constipation, doesn’t get out of bed in the morning, shows decreased performance in school, or has low energy in general. It might be an idea to check thyroid levels and focus on thyroid-supporting nutrients. Check out endocrineweb.com for more information on children and low thyroid hormones.

5. Don’t forget vitamin C

Talking from the immune system, of course, I have to mention vitamin C. Known as a strong antioxidant, it is also virucidal. What means, it literally kills viruses.

Injections of megadoses of vitamin C were successfully used in treating polio, diphtheria, herpes zoster (shingles), herpes simplex, chicken pox, influenza, measles, mumps, and viral pneumonia in the middle of the 20^thcentury. (3) To make sure everyone gets enough vitamin C, don’t forget to serve fruits and vegetables on a daily basis. Papaya is an excellent source of vitamin C (224% DV) followed by bell peppers, broccoli, Brussel sprouts, strawberries, pineapple, oranges, kiwi, cantaloupe, and cauliflower.

The recommended daily intake of vitamin C is 45mg for children age 9-13, 75mg for boys age 14-18, and 65mg for girls age 14-18.

Similar as with vitamin D, the guidelines are overly conservative about the recommended intake, and they do not give enough weight to some of the latest science on vitamin C and health. Many of us are likely to need more vitamin C than these government guidelines recommend. To treat accute illness vitamin C can be taken up to the amount until bowl tolerance. A person with a severe cold might take 60,000mg to 100,000mg per day before reaching bowel tolerance. (4)

6. Every cell needs iodine

I mentioned why thyroid health is crucial to a functioning immune system. The thyroid gland needs iodine, but iodine has other benefits too. Including being a scavenger for free radicals, stimulating and increasing the activity of antioxidants to provide a strong immune defense.

Iodine is swabbed onto the skin before surgery because no bacteria, virus, or other microorganisms can survive in an iodine-rich environment.

Due to depleted soils, avoidance of certain foods (fish, eggs, dairy), and manufacturing methods (increased exposure to bromine) it is even more important to care about adequate iodine intake. Bromine is a chemical compound frequently used in flame-retardants (which are used on furniture, and yes, even on kids pj’s), baked goods, cell phones, plastic, dye, soda, and prescription drugs.

Bromine competes and replaces iodine in our body. Avoid the exposure to bromine and include more iodine-rich food into your diet. Seaweed is one of the best sources for iodine. Seafood in general, dairy and eggs are good sources too. The trace minerals iodine and selenium work together. Just one Brazil nut provides 95,5mcg selenium (174% of Daily Value). Iodine is an essential component of immunity. Important to mention, mild to moderate maternal iodine deficiency has also been associated with an increased risk for ADHD in children.

The best source which works for my children is seaweed. The little sheets of seaweed (Nori) are available in snack-sized packages and in different flavors from sesame to bbq. We like them in combination with our homemade tuna spread.

The recommended daily intake of iodine is 120mcg for children age 9-13 and 150mcg for children and adults age 14+ (5)

Feel free to contact me for more questions or support to improve your family's nutrition and health!