Fall is a beautiful time of year that brings with it many promises…The beginning of a new school year, the cooler weather sprinkled with colorful leaves and of course the unwelcomed guarantees of increased germs coming home with your children from school and the cold and flu season!

In Ayurveda it is believed that the changing of the seasons bring about the most likely time for imbalance to occur, which can lead to illness (as frequently experienced by those who tend to get a cold at the start of fall or winter). Ayurveda’s approach to prevention is that as the season change, so should we – by making dietary changes to support our immunity and health we can remain in balance and prevent or combat disease.

There are many different techniques that can be utilized to prevent or fight a cold. Many Naturopaths recommend the initial steps as; drinking plenty of fluids, getting plenty of sleep and balancing stress, paired with simple modifications in the diet to contain less sugar and more spices such as; garlic, onions, cayenne and ginger. Supplements are also one of the first approaches used to help build the immune system to help prevent the onset of an illness. From folklore to scientific research let’s examine the most natural supplements to help avoid colds and the flu!

Herbs

Echinacea- Traditionally, Echinacea was utilized by the Native Americans for a wide range of conditions from illnesses to snakebites. The German Commission E has approved Echinacea for oral use as a supportive treatment for a variety of infections. Echinacea is a favorite among Natural Medicine Practitioners for immune stimulation and to prevent and treat the common cold. Though it is best to begin taking Echinacea at the beginning of a new season as a preventative measure, it has also been found to be effective at speeding recovering time if taken after the onset of symptoms. Echinacea is found in capsule, tincture, powdered and tea forms and is considered safe by most practitioners. Dose range: (standardized extract) 250mg (up to 4 times a day) during flu season.

Elder Berries- In traditional medicine, Elder, has been used for thousands of years as both a preventative measure and as a food. Touting benefits such as treatment and prevention of sinusitis, colds, flu and boosting immunity it is no wonder why science is trying to catch up to folklore. Recently, a study with Sambucol (an extract of elder berries) revealed that elder may be able to prevent several strains of the flu virus from replicating, while other studies indicate elder flowers have anti-inflammatory properties.

Garlic- From traditional Chinese healers to Greek physicians, Garlic has a rich history of medicinal use. A folk medicine favorite, garlic was also utilized as an anti-microbial agent in both World Wars. Garlic is frequently supplemented for multiple conditions and its antiviral and immune stimulant properties are known to help fight infections and colds. Whether added to food or taken as a supplement, garlic is well known to help work with your body’s natural ability to heal itself.

Olive leaf extract- Notably derived from the healthy Mediterranean diet, Olive leaf extract has been attributed to multiple benefits; from supporting the cardiovascular system to helping the body fight off viruses and bacterial infections. It has been utilized in research against a variety of bacteria that can cause respiratory and intestinal infections.

Ginger Root- Well known for its historical use to prevent nausea; it has been clinically shown to be more effective than drug alternatives for settling the stomach; whether due to aliments or stressful conditions. It can also help aid in loss of appetite and digestion, which often accompanies the flu. A known diaphoretic (helps promote sweating); ginger is often used for feverish conditions.

Angelica Root- also known as Dong Quai, Angelica has been used in oriental medicine for centuries for such conditions as; allergies and asthma. Research has indicated that Angelica has the ability to increase immune system function; thus suggesting why it is effective in treating allergies.

Mushrooms: Maitake, Reishi and more!!! – Ancient Chinese and Japanese shamans believe Reishi has the power to promote longevity and maintain vitality, but it is currently utilized in Traditional Chinese Medicine as a therapy for fatigue, asthma and cough. Maitake has received recent attention for its possible immunity boosting properties. These mushrooms are found individually or in combination to help promote immune function and overall health.

Vitamin and a Mineral

Vitamin C- Most likely the best known go to for the allergy, cold and flu season! Vitamin C provides a variety of immunostimulatory effects: its antihistamine activity helps reduce allergy symptoms and the antioxidant activity may reduce the inflammation responses in the body. Common dose for cold prevention and treatment is 1,000 mg daily (2 doses of 500 mg).

Zinc- Another well known go to preventative therapy for the common cold. Zinc is a vital mineral known to play a role in over 300 biological functions with an enormous amount of attention given to its role in immune function and its potential to stimulate anti-viral activity. Research has shown that zinc lozenges and nasal gels substantially reduced the symptoms (coughing, congestion, nasal drainage, and sore throat) and duration of the common cold.

This fall make some changes with the season! No matter what supplements and remedies you choose, be sure to get plenty of sleep, reduce stress, drink lots of water and live well…naturally!