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16 years ago, I wrote an article on preventing and kicking colds and flus, and since then it’s been read more than almost any other article on our site. We hate being sick! But the school year has started and there’s already been one cold that has passed through our community in the past month. So, I thought I’d revisit this topic and offer some of the big-picture concepts that I believe are most worthwhile.
Attitude is everything. When I started studying medicine, one of the biggest lessons came not from a lecture or a book. It happened when one of my professors cancelled a class and I saw him walking to his car. When I said hi to him, he told me he was going home to get in bed because he had caught a cold. I had always seen this man as the picture of vibrant health, so I said, “You get sick, Dr. C?!” And he replied, matter-of-factly (even with a bit of admonishment), “Everyone gets sick.”
The difference between how I perceived him and who he really was, was that he didn’t see sickness as a sign of imperfection or weakness. And because he fully accepted the reality of whatever was happening with his body, he was all the better able to respond effectively and move through it. Our intolerance of illness tends to exacerbate it and prolong it. So, I recommend that you learn to accept sickness at the first sign so that you can take measures to support yourself.
Instead of fighting sick feelings, we can practice accepting them, breathing into them, and letting them go. In my experience, the sickness becomes less unpleasant, and the duration significantly shorter when I stop “arguing with reality.” This is what’s happening in your body. Slow down. Feel it. Can you be at peace even if you’d prefer to feel differently?
In terms of pragmatic measures, the best medicine is almost always rest. You can’t get it in a pill and I know you don’t want to stop what you’re doing or cancel your plans. But if you can rest (ideally, good deep sleep) you’ll almost certainly recover much more quickly than if you just push through it and remain active. When you sleep, you’re donating most of your energy to your immune system.
It’s essential to learn to recognize the first symptoms of sickness. Though different viruses may manifest with different initial symptoms, many people have one or two symptoms that consistently arise. Some of the common ones are a heavy, dragging tiredness that feels different than just insufficient sleep; a scratchy throat (important to distinguish from having slept with your mouth open); feeling unusually chilled; feeling unusually hot and perhaps sweaty; a headache; and a stiff neck. Sometimes you’ll notice a runny nose, sneezing, or cough, but there’s usually something subtler that came earlier. Also, there are plenty of causes for a headache or stiff neck (most commonly postural strain), so you’ll need feel what the difference is when these are due to a virus.
There are lots of useful supplements, but most of them aren’t nearly as effective in the middle of a cold as they are at the very beginning. Some of the many supplements my patients and I have found effective for infections include: high dose vitamin C (500 to 1000 milligrams every hour or two); high dose vitamin D (10,000 international units a day for adults); high dose vitamin A (25,000 to 100,000 international units a day for non-pregnant adults with no liver problems); lysine; monolaurin; arabinogalactans; zinc lozenges; probiotics; and herbs such as echinacea, osha, elder flower and berry, umckaloabo, lemon balm, garlic, ginger, yarrow, the Chinese formulas Yin Qiao and Gan Mao Ling; and many others. You can read about these in greater detail in my previous article on this topic. The key isn’t so much which of these you take as it is that you take it as early as possible. This may require keeping some in your purse or desk. **http://thedragontree.com/2012/12/14/how-to-avoid-andor-kick-a-cold-or-flu/
When there are sick people around you, it’s a good time to avoid sugar. It’s smart to minimize your sugar consumption in general, but it’s especially important when you want your immune system to function well. Many a time I felt well then had a big dessert and almost immediately began to get sick. Other times I had been fighting a cold and starting to feel better, then ate a bunch of sugar and got sicker again. Sometimes I need to learn things the hard way.
In Traditional Chinese Medicine, the transitions between seasons are thought to be a challenging time for staying in balance – thus, we’re more apt to get sick in these periods. So they’re key times of year to allow yourself extra resources for adaptation. Let yourself sleep more, schedule less work, eat especially well, and don’t push yourself too hard. Having consistent routines during these transitions (going to bed and waking up at the same time each day, eating at roughly the same time each day, exercising about the same amount each day, etc.) will help you manage them better.
Exercise. When you’re not actively sick, exercise regularly to keep your immune system strong. Regular exercise helps improve resistance to infection. However, if the exercise is excessive, it can be depleting rather than strengthening. If you feel exhausted after exercise, it was probably more than your system could favorably handle. When we push ourselves beyond our means, we engage stress mechanisms and consume adaptation energy to a degree that leaves us weaker than we started. I’ve had numerous patients who are extreme exercisers and also deficient in vitality. Listen to your body and learn your limits.
Keep your hands off your face. Don’t put your hands in your ears, eyes, nose, or mouth unless you’ve just washed them. If you establish this habit, you’ll get fewer colds.
Finally, I reiterate: when you do get sick, don’t argue with reality. Keep loving yourself, keep treating yourself with kindness, keep letting go of your frustration and resistance, keep accepting and allowing what you’re feeling, keep thanking your body for working hard to bring you back to balance, and keep being open to learning something through the process. What if this is your body’s most desperate attempt to get you to slow down?
Be well (and forgive yourself when you’re not),
Peter
P.S. Again, to read the original article, which goes into much greater detail on specific strategies, click here. http://thedragontree.com/2012/12/14/how-to-avoid-andor-kick-a-cold-or-flu/
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[post_content] => In this video, Dr. Peter Borten shares some insight into why attention and focus problems (ADD, ADHD) are so prevalent these days, and some simple and natural ways we can improve our focus and ability to concentrate.
What do you do to temper the constant influx of information in your life and remain focused? Please share in the comments below!
[post_title] => Talking Wellness With Peter: Improve Your Focus [VIDEO]
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Every winter people ask me what they should do to get over colds and flus. In the past I’ve written long lists of all sorts of interventions, including numerous herbs and supplements. I still think those things are useful (and I’ll share a revised list later in the article) but 12 years of parenthood has helped to evolve my thinking on the matter. Having daily contact with small humans who think nothing of sneezing directly into my mouth, I know that exposure is inevitable.
If I now had to rank the value of immune-supporting interventions, number one would be REDUCE YOUR ACTIVITY. I know it’s kind of like announcing that tonight’s dessert is prunes.
Most people either don’t want to slow down or don’t feel they have the time to slow down. But I believe that being always engaged takes a big toll on us, both physically and psychologically. And there’s no supplement that comes close to the restorative value of REST.
So learn to recognize your first symptoms of infection. Maybe it’s a certain quality of lethargy – you’re tired in a way that feels different from just a poor night of sleep. Maybe it’s a sore throat or just a tickle. Maybe it’s a headache or a stiff neck. Maybe it’s a runny nose while you still feel otherwise fine. When you notice this, it’s a message – not just that a foreign critter has taken up residence in you, but that you are out of sync with what your being needs. If you honor this message and reduce your activity immediately, you will almost never get sick.
“Reduce your activity” implies a few different things. Most often it means: sleep. If you check in – you can close your eyes and ask internally, “Should I sleep now?” – you’ll be able to feel if the answer is yes. Often, when you perceive your first symptom of infection and you respond by taking a nap, you’ll wake up and that symptom will be gone. Easy.
But if you’ve been feeling like you’re constantly staving off infections or you’re always operating at less than 100%, reducing your activity may mean lessening your overall expenditure of energy. For optimal health it’s good to aim to consume less energy than we generate. That may sound overly simplistic, and it can sometimes be hard to gauge, but it’s basic economics.
If you generate lots of energy through ample deep sleep, high quality food, loving and supportive community, spiritual practice, and other forms of nourishing self-care, you can burn more energy without needing to tap into your reserves. If you don’t sleep much and/or it isn’t restful, if you don’t eat great food (or you have digestive problems that impair your ability to extract the nutrients from it), if you don’t engage with community in a supportive way, etc., you will have less energy available to you, and unless you curb your activity level, your immune system (and other systems) will flag.
Besides reducing your activity, you can support yourself even more by tuning in when you slow down and asking, “What needs my attention?” Our susceptibility to infection is often higher during times of transition – such as transitions between seasons – because there’s a demand for attention and adaptive energy. If we don’t give any direct attention to finding our balance amidst change, we’ll unconsciously expend more adaptive energy to restore balance. Or, said in a more positive way, if we proactively slow down and tune in during challenging times so that we’re able to recognize how to adapt, we save energy in the process and usually avoid getting sick.
When you reduce your activity at the first sign of a cold, you can avoid getting sick and that’s good. But I’d really like to encourage you to voluntarily slow down even when it’s not motivated by the desire to avoid something unpleasant. This practice actually yields real, tangible, measurable improvements in calmness, happiness, and life satisfaction. So don’t wait for that sore throat.
Now, I said I’d tell you some of the other interventions I recommend for colds and flus. They’re grouped for simplicity.
Dietary:
- Avoid sugar (it suppresses immune function).
- Eat lightly and stick to whole, natural, unprocessed, and easy-to-digest foods (which usually means cooked).
- Drink plenty of room-temperature or warm fluids (water, broth, electrolytes, tea).
- Almost all aromatic herbs (such as thyme, mint, ginger, garlic, oregano, sage, etc.) have immune supportive effects, so use them liberally in your soup and tea.
- Make it easy for your body to get the nutrients it needs with a minimal expenditure of energy.
Lifestyle:
- Don’t touch your face. Just make a rule with yourself that you don’t put your fingers in your ears, eyes, nose, or mouth unless you just washed them.
- Keep the surfaces you touch clean (cell phone, computer, counters, door knobs, sponges, etc.)
- Stay warm. Research shows there isn’t much truth to the longstanding notion that cold weather makes us sick – at least not in a direct way – but it does play a role. If you’re feeling too cold, chances are you’re using adaptive energy to keep yourself warm, and this means less energy that’s available for immune function. Also, cold weather is usually dry too, and dry mucus membranes are less effective at trapping viruses. Finally, viruses are more stable, and therefore survive longer on surfaces, in cold weather than in warm.
- Reduce stress.
- Get enough good-quality sleep.
- Get acupuncture and massage.
- Exercise (not when you’re actively sick though)
Supplements:
- Whatever you do, do it fast. Almost all immune-enhancing supplements have the best chance of success when taken at the absolute first sign of illness.
- Herbs: There are lots of great immune enhancing herbs, and many are specific as to when and how they’re best utilized. It’s beyond the scope of this article to get into those specifics, so I encourage you to consult a trained herbalist or do your own reading on the nuances of these herbs, but here are some of my favorites: lemon balm leaf (gentle anti-viral), echinacea root (I like the tincture form best), umckaloabo root (umcka for short), osha root, olive leaf, fresh ginger, andrographis (exceedingly bitter, so best taken as a pill), elder berry and flower, and the Chinese pill formulas Yin Qiao [Yin Chiao] and Gan Mao Ling.
- Mushrooms. Nearly all edible mushrooms have immune enhancing properties. Some of the most potent include: ganoderma (reishi), maitake, shiitake, coriolus, chaga, agaricus blazeii, turkey tail (trametes), agarikon (fomitopsis), lion’s mane, and mesima. I believe these strengthening fungi are best taken before you get sick, but they can also be taken while you’re sick (especially if it’s a prolonged illness).
- Vitamin D. I generally recommend 35 units per pound of your body weight as a maintenance dose, though for myself, I double or triple this when I’m fighting an infection.
- Vitamin A has anti-viral activity in high doses, though it can be toxic to the liver over time and it isn’t safe for pregnant women. For non-pregnant individuals with healthy livers, you can take 100,000 to 200,000 units of vitamin A for the first several days of an illness. Often a single big dose is enough to stop an early infection.
- Vitamin C is a great, safe immune enhancer. All forms are useful, though I prefer the kind that’s bound in a layer of fat for better absorption. This is sometimes called “lipospheric” or “lypospheric” vitamin C. A similar form is known as ascorbyl palmitate. I recommend about 500 mg of vitamin C per hour when actively fighting an infection (or just below the dose that gives you loose bowels).
- Zinc lozenges, specifically in the form zinc gluconate, has been proven to reduce to the duration of a cold. It’s best to suck on one slowly, repeatedly throughout the day. The downside is that, especially on an empty stomach, zinc can give you a stomach ache.
- Glandular extracts. If you don’t have a problem with animal products, some have potent immune supportive effects. They are mostly derived from otherwise discarded organs from the meat industry (beef, pork, and lamb), except in the case of the company Standard Process which raises them on their own century-old organic farm. The most common glandular extract for immune support is thymus, the gland in your chest that produces T lymphocytes. Some of the products my patients have had the most success with include Pro-Boost, X-Viromin, and Congaplex.
There are two last points I want to make. One: when you start to feel better, keep taking good care of yourself and reducing activity for at least one more day. A major rookie move is to respond to the message from your body, see positive results, and then jump right back in to high activity and crappy diet, just to get hit hard with a relapse you can’t immediately clear.
Two: nothing wastes energy like fighting with reality. I’ve been able to sail through a cold by focusing inward, finding my feelings of resistance to being sick, and letting them go. I believe anyone can do this. Think about your illness and notice the feelings in your body – particularly the lack of ease. Often there will be a feeling of tightness, tension, or bracing somewhere, or some other unpleasant feeling that isn’t due to the virus itself, but to your reaction to it. If you just keep bringing yourself back to your body and letting go of this resistance, your whole experience of being sick can change. Let your cells do the fighting, not your mind.
Be well,
Dr. Peter Borten
[post_title] => Colds, Flus, and the Incomparable Value of Rest and Calibration
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16 years ago, I wrote an article on preventing and kicking colds and flus, and since then it’s been read more than almost any other article on our site. We hate being sick! But the school year has started and there’s already been one cold that has passed through our community in the past month. So, I thought I’d revisit this topic and offer some of the big-picture concepts that I believe are most worthwhile.
Attitude is everything. When I started studying medicine, one of the biggest lessons came not from a lecture or a book. It happened when one of my professors cancelled a class and I saw him walking to his car. When I said hi to him, he told me he was going home to get in bed because he had caught a cold. I had always seen this man as the picture of vibrant health, so I said, “You get sick, Dr. C?!” And he replied, matter-of-factly (even with a bit of admonishment), “Everyone gets sick.”
The difference between how I perceived him and who he really was, was that he didn’t see sickness as a sign of imperfection or weakness. And because he fully accepted the reality of whatever was happening with his body, he was all the better able to respond effectively and move through it. Our intolerance of illness tends to exacerbate it and prolong it. So, I recommend that you learn to accept sickness at the first sign so that you can take measures to support yourself.
Instead of fighting sick feelings, we can practice accepting them, breathing into them, and letting them go. In my experience, the sickness becomes less unpleasant, and the duration significantly shorter when I stop “arguing with reality.” This is what’s happening in your body. Slow down. Feel it. Can you be at peace even if you’d prefer to feel differently?
In terms of pragmatic measures, the best medicine is almost always rest. You can’t get it in a pill and I know you don’t want to stop what you’re doing or cancel your plans. But if you can rest (ideally, good deep sleep) you’ll almost certainly recover much more quickly than if you just push through it and remain active. When you sleep, you’re donating most of your energy to your immune system.
It’s essential to learn to recognize the first symptoms of sickness. Though different viruses may manifest with different initial symptoms, many people have one or two symptoms that consistently arise. Some of the common ones are a heavy, dragging tiredness that feels different than just insufficient sleep; a scratchy throat (important to distinguish from having slept with your mouth open); feeling unusually chilled; feeling unusually hot and perhaps sweaty; a headache; and a stiff neck. Sometimes you’ll notice a runny nose, sneezing, or cough, but there’s usually something subtler that came earlier. Also, there are plenty of causes for a headache or stiff neck (most commonly postural strain), so you’ll need feel what the difference is when these are due to a virus.
There are lots of useful supplements, but most of them aren’t nearly as effective in the middle of a cold as they are at the very beginning. Some of the many supplements my patients and I have found effective for infections include: high dose vitamin C (500 to 1000 milligrams every hour or two); high dose vitamin D (10,000 international units a day for adults); high dose vitamin A (25,000 to 100,000 international units a day for non-pregnant adults with no liver problems); lysine; monolaurin; arabinogalactans; zinc lozenges; probiotics; and herbs such as echinacea, osha, elder flower and berry, umckaloabo, lemon balm, garlic, ginger, yarrow, the Chinese formulas Yin Qiao and Gan Mao Ling; and many others. You can read about these in greater detail in my previous article on this topic. The key isn’t so much which of these you take as it is that you take it as early as possible. This may require keeping some in your purse or desk. **http://thedragontree.com/2012/12/14/how-to-avoid-andor-kick-a-cold-or-flu/
When there are sick people around you, it’s a good time to avoid sugar. It’s smart to minimize your sugar consumption in general, but it’s especially important when you want your immune system to function well. Many a time I felt well then had a big dessert and almost immediately began to get sick. Other times I had been fighting a cold and starting to feel better, then ate a bunch of sugar and got sicker again. Sometimes I need to learn things the hard way.
In Traditional Chinese Medicine, the transitions between seasons are thought to be a challenging time for staying in balance – thus, we’re more apt to get sick in these periods. So they’re key times of year to allow yourself extra resources for adaptation. Let yourself sleep more, schedule less work, eat especially well, and don’t push yourself too hard. Having consistent routines during these transitions (going to bed and waking up at the same time each day, eating at roughly the same time each day, exercising about the same amount each day, etc.) will help you manage them better.
Exercise. When you’re not actively sick, exercise regularly to keep your immune system strong. Regular exercise helps improve resistance to infection. However, if the exercise is excessive, it can be depleting rather than strengthening. If you feel exhausted after exercise, it was probably more than your system could favorably handle. When we push ourselves beyond our means, we engage stress mechanisms and consume adaptation energy to a degree that leaves us weaker than we started. I’ve had numerous patients who are extreme exercisers and also deficient in vitality. Listen to your body and learn your limits.
Keep your hands off your face. Don’t put your hands in your ears, eyes, nose, or mouth unless you’ve just washed them. If you establish this habit, you’ll get fewer colds.
Finally, I reiterate: when you do get sick, don’t argue with reality. Keep loving yourself, keep treating yourself with kindness, keep letting go of your frustration and resistance, keep accepting and allowing what you’re feeling, keep thanking your body for working hard to bring you back to balance, and keep being open to learning something through the process. What if this is your body’s most desperate attempt to get you to slow down?
Be well (and forgive yourself when you’re not),
Peter
P.S. Again, to read the original article, which goes into much greater detail on specific strategies, click here. http://thedragontree.com/2012/12/14/how-to-avoid-andor-kick-a-cold-or-flu/
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[is_feed] =>
[is_comment_feed] =>
[is_trackback] =>
[is_home] =>
[is_privacy_policy] =>
[is_404] =>
[is_embed] =>
[is_paged] =>
[is_admin] =>
[is_attachment] =>
[is_singular] =>
[is_robots] =>
[is_favicon] =>
[is_posts_page] =>
[is_post_type_archive] =>
[query_vars_hash:WP_Query:private] => 3615e7b6dc5465fd5640a1b1c4b54921
[query_vars_changed:WP_Query:private] =>
[thumbnails_cached] =>
[stopwords:WP_Query:private] =>
[compat_fields:WP_Query:private] => Array
(
[0] => query_vars_hash
[1] => query_vars_changed
)
[compat_methods:WP_Query:private] => Array
(
[0] => init_query_flags
[1] => parse_tax_query
)
)
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