Cold Comfort

Rather than rely on cold medicines to suppress symptoms, tune up your immune system and help your body heal itself this winter.

By Angela Pirisi

Aside from homeopathic remedies, you have other natural means of symptom relief at your disposal. For a sinus infection, place a hot water bottle covered with a castor oil-soaked cloth over the sinus area for 20 to 40 minutes. For respiratory infections, try licorice, which has antiviral properties. Or try a soothing mix of licorice root, gum weed, and bloodroot for a dry cough and sore throat.

A Dose of Common Sense

A cupboard full of cures will only take you so far in your search for good health, however, since lifestyle habits also play a crucial role. Think of pumping supreme gasoline into your car but not maintaining or repairing the vehicle in any other way. Consider herbs and homeopathic medicine your reinforcements, while your living choices lay the foundation for strong viral resistance.

You're probably already acutely aware of the immune-compromising effects of stress, for instance. Stress in the body triggers the release of hormones from the adrenal glands, namely cortisol, which cause the thymus (the major immune-system gland) to shrink. This precipitates a cascade of events that suppress immune functions. At Ohio State University, researchers found that subjects who were more reactive to stress, such as medical students at exam time or those caring for a spouse with Alzheimer's, had a diminished immune response to inoculations of Hepatitis B and the influenza virus than their peers.

Sleep deprivation can yield similar harmful health consequences. According to the National Sleep Foundation, research suggests that sleep is associated with immune function—especially deep sleep or the non-REM phase of sleep, when immune-enhancing hormones such as interleukin-1 increase in production. One study showed that sleep loss decreased the rate of phagocytosis and the production of lymphocytes (a type of white blood cell).

Diet also weighs in the equation, since sugar, caffeine, alcohol, and fat all suppress various immune functions. Sugar reduces the ability of neutrophils to engulf and destroy bacteria, and compromises lymphocyte activity. Increased serum levels of cholesterol and triglyceride can compromise antibody production. Caffeine and alcohol raise stress levels; alcohol depletes vitamins C and B6, which the body particularly needs in times of infection. You should also avoid peanuts and chocolate during the cold and flu season since these contain arginine, a component that encourages viral growth.

And perhaps most important, according to the American Council on Exercise, physical activity increases natural killer cell activity. Even one bout of exercise can boost immune function for several hours afterwards, and this short-term boost appears to reduce risk of infection in the long term. All of this makes it clear that when it comes to colds and flu, the best offense is a good defense. Granted, some viruses will prevail despite your best efforts. But by integrating the elements of healthy living into your daily life, you can achieve a balance between mind and body that enriches immune function. And maybe this winter, you'll be the one sailing through with nary a sneeze or a sniffle.

Angela Pirisi is a health writer living in Toronto, Canada. In addition to her contributions to Yoga Journal, she writes for the British medical journal The Lancet and other publications.

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