Be Battle Ready: Boosting Your Immune System, Naturally
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Transcript of Be Battle Ready: Boosting Your Immune System, Naturally
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Be Battle Ready:
Boosting your immune system,
naturally.
Dr. Lisa Watson, ND
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Each year7.5 MillionCanadians will get the common cold
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In any given monthOne-thirdof Canadians will have a sore throat, cold or flu
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Adults experience2-4 colds
each year
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Children experience6-10 coldseach year
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Canadians spend $300 million
each year
On over-the-counter cold and flu remedies and antibiotics
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1 in 5 adults ignore the
symptoms of cold and flu
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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
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The total cost of colds and flus is approximately
$40 billionIn lost productivity, doctors visits and medications
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Cold and flu remedies are the most commonly used medications in Canada
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This includes antibiotics which are useless in the treatment of viruses
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The average duration of the common cold is
18 days
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18 days ofHeadacheRunny noseSneezingCoughingTirednessSore throat Misery
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An ounce of Prevention
is worth a pound of cure
~ Benjamin Franklin
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Frequent hand washing is the most
effective way to prevent transmission
of cold and flu viruses
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Wash hands for at least 15 seconds
using soap and warm water.
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Antibacterial soaps do not decrease
incidence of cold and flu.
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Cover your cough
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Viruses that cause the common cold
can live on hard surfaces for 1-5
days
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Viruses that cause influenza can live
on hard surfaces for several weeks
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Clean commonly used surfaces Daily
with soapy water, an all-natural cleanser or
cleansing wipes
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Dry air conditions allow viruses to
survive longer on surfaces and in our
bodies
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A humidifier can make your home (and your nose!)
less hospitable to germs
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Use of humidifiers in dry home and
office environments can decrease the incidence of the
common cold
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A healthyDiet
can help prevent colds and flus and improve recovery
time
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Vitamin CVitamin C levels decline
rapidly during illness
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Vitamin CTaking vitamin C
increases white blood cells, natural killer cells
and protects cells from inflammation
during illness
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Vitamin CVitamin C use can
decrease the severity and duration of colds
and flus
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Vitamin DProduced in the skin after
exposure to UV rays from sunlight
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Vitamin DBetween October and April the sun is too far from Canada for us to
produce vitamin D
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Vitamin DUsed by the body to
produce antimicrobial peptides – the body’s
natural antibiotics
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Vitamin DPeople with the lowest levels of vitamin D are
most likely to catch colds
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ZincA trace mineral
necessary for function of T-cells and
other immune cells
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ZincPeople who
are deficient in zinc are
more likely to catch colds
and flus
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ZincToo much zinc can suppress
immune function
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Food sources of Zinc
Beef/ Lamb Pumpkin seeds
Shrimp/ Scallops
Lentils
Chickpeas Cashews Quinoa MushroomsLeafy greens Turkey Oats Oysters
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Food is the Cornerstone
of a healthy lifestyle
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Chicken Soup
A University of Nebraska study found that chicken soup has anti-inflammatory properties
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Chicken Soup
Chicken soup can reduce the symptoms of upper respiratory infections – like the common cold
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Chicken Soup
Mount Sinai-Miami, also showed that chicken soup can decrease nose stuffiness and congestion
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The University of Nebraska shares theirRecipe
here: http://www.unmc.edu/publicrelations/media/press-kits/chi
cken-soup/
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HoneyHoney is a powerful
antimicrobial
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HoneyThe World Health
Organization recommends honey for controlling cough and upper respiratory tract symptoms
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HoneyHoney is more effective
than dextromethorphan (“DM”) for easing coughand soothingsore throat
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HoneyHoney is safe and
effective for children, but not for babies
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GarlicA triple threat – anti-viral,
anti-bacterial and anti-fungal
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GarlicRaw garlic is an immune powerhouse and can be
added to soups and salads
to help fight colds and flu
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Mushrooms
A rich source of fiber, protein, vitamin C, B vitamins, calcium and zinc
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Mushrooms
Mushrooms contain beta-glucans – compounds long known for immune enhancing properties
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Mushrooms
Beta-glucans bind to components of our immune system (like macrophages), activating their virus fighting potential
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OlivesKefir, natto, kimchi, miso, tempeh, sauerkraut, pickles, olives and yogurt are all fermented foods
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OlivesFermented foods provide probiotics – healthy bacteria that regulate the immune system
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OlivesFermented foods provide probiotics – healthy bacteria that regulate the gut immune system – our first line of defense
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BlueberriesYou can’t do better than fresh fruits and vegetables to support your health and immune function
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BlueberriesBlueberries, raspberries, cherries and red grapes have a very high antioxidant potential (ORAC score)
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BlueberriesCompounds in blueberries work synergistically with vitamin D to boost immune function and help us fight off viruses and bacteria
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WaterDrinking water and clear fluids keeps you hydrated and prevents viruses from adhering to the lining of the nose and throat
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WaterWater can decrease congestion and prevent dehydration.
Avoid alcohol and caffeine during illness as these can be dehydrating.
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SugarRefined sugar decreases the ability of white blood cells to engulf and destroy viruses and bacteria.
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SugarRefined sugars decrease the function of the immune system for six hours after ingestion.
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A good laugh and a Long sleep
are the best cures in the doctor’s book.
~Irish proverb
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SleepImmune cells are
produced during sleep that allow you to
fight off cold and flu viruses
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SleepInadequate sleep
increases stress hormone and
increases inflammation
in the body
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SleepStudies have shown
that well-rested people who get the flu vaccine develop stronger protection
against the illness
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ExerciseRegular, moderate exercise supports healthy immune function
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ExerciseExercise increases the production of white blood cells and helps you fight off infections faster.
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ExercisePeople who exercise regularly experience fewer colds and flus and recover faster
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StressBoth chronic
and acute stress can
inhibit immune function
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StressChronic stress inhibits both
branches of our immune system – the innate and learned immune
systems
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StressHigh levels of
stress hormones lead to increased
inflammation and poor immune
response
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StressPeople with
regular meditation habits
have healthier immune
responses
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StressPeople who meditate
regularly have better immune
responses to flu vaccination
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StressLearn to manage
stress and consider
meditation, exercise, social connections,
yoga or tai chi to relax
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There are many Natural
that can help you overcome a cold or flu
and get back to wellness
Treatments
Faster
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EchinaceaNo single botanical has more research on it’s ability to enhance immune function than echinacea.
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EchinaceaEchinacea is a broad-spectrum antimicrobial – able to help your body fight off viruses and bacteria
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EchinaceaEchinacea is especially useful for coughs, colds, and infections of the nose, throat and sinuses
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EchinaceaAlso used to help repair inflamed or damaged tissues, preventing infection from taking hold.
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EchinaceaEchinacea activates the macrophage defense system – the immune cells that initiate the destruction of viruses, bacteria and cancer cells
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EchinaceaSome studies have found that echinacea can reduce the chances of catching a cold by 58%
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EchinaceaEchinacea taken during the early stages of cold and flu can reduce severity and duration of symptoms
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AstragalusOne of the best herbs for immune support. Boosts a depleted immune system (both specific and non-specific immunity)
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AstragalusAstragalus stimulates the body’s production of interferon – our body’s early warning system.
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AstragalusInterferon is produced by virus or bacteria infected cells, alerting neighbouring cells to increase their defenses.
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AstragalusAstragalus is also effective at restoring immune function after a viral infection and preventing recurrent coughs and colds
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ElderberryElderberry is one of the most powerful natural antivirals.
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ElderberryMany studies have
shown that elderberry is an
effective treatment against several strains of
the influenza virus
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ElderberryElderberry, when used regularly, can bind to flu
viruses, blocking their entry into our
cells and preventing infection.
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ElderberryElderberry, taken
at the first signs of influenza, can decrease flu
symptoms by several days
(from 6 days to 2).
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ElderberryElderberry is safe for use in adults
and children and is available as a
delicious syrup.
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The best approach thisCold and Flu
is to support your immune system and
avoid illness
Season
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And if you can’t avoidCold and Flu
stay home and treat it early
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Wash your handsCover your mouthStay home from workEat a healthy dietGet enough sleepExerciseAvoid stress
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Take your vitamin DGet enough vitamin CGet enough zincEat fermented foodsStay hydratedUse natural remedies when you need them
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Questions?www.drlisawatson.com