Having the flu can be a nasty, serious, potentially deadly business. An age old companion-adversary to our human race, it's like the ocean - something we can never safely turn our back on. But like other recurring and unavoidable risks in life, we do best to take it on directly, as vigilantly and responsibly as we can.
The following are some robust, straightforward, science based measures against flu I've encountered in my 35 years as an RN. I've wanted to write these down for some time now, and the COVID-19 pandemic has pushed me to finally do that.
Although COVID-19 isn't the same as flu, they do share common features. Both are infectious viral respiratory illnesses, that can also cause inflammation elsewhere in the body ; and both can be deadly to the most vulnerable. This said, there should be no measure for flu here that won't also be helpful with COVID. Some are specific care and proactive measures, others more general and constitutional - but don't underestimate their value to many aspects of your life and health.
Reduce viral concentrations in the air and on surfaces
It's impossible to avoid exposure to viruses and bacteria entirely - and in fact, not even desirable. When we're in general good health, routine, moderate exposures to these organisms actually stimulate the immune system, and make it stronger. Attempts to create an antiseptic, contact free environment will in the long term weaken it, and are therefore misplaced. Highly concentrated, overwhelming exposures, however, are another story.
When viral or bacterial concentrations are high in the air or on surfaces, our chances of being infected increase ; and if we're infected and fall ill, our symptoms will likely be more severe. Persons with serious pre-existing health conditions, or with chronically weakened immune systems should therefore be protected from such exposures, and take special care to protect themselves - especially during peak seasons. Here are some time tested ways to do this :
Social distancing : avoid extended close contact with others in crowded places - especially if the space is confined or poorly ventilated.
- Wash hands consistently/frequently/well with soap and water. Do this as a general personal routine, especially in peak infection seasons, and after touching possibly contaminated surfaces. When in public places, use hand sanitizers offered to you.
- Avoid unnecessary contact with such surfaces whenever possible, and with your own face and hair.
- Turn coughs and sneezes into an elbow or shoulder if caught by surprise, while turning away from any persons nearby.
- Mask - conscientiously - at the first sign of symptoms ; and if you know or feel yourself to be especially vulnerable.
- Stay home when you're sick or symptomatic - or if you're highly vulnerable, during peak seasons altogether.
- Ventilate closed spaces regularly. Just open windows, weather permitting, and air them through to reduce viral/bacterial concentrations. In older cultures this is just part of daily life - airing rooms briefly (5-10 minutes) morning, evening and bedtime. In Europe I've seen this done even in schools and hospitals !
These measures keep germs out of you - and out of people around you. They make excellent sense, and can be turned into habits without trouble. They'll reduce spread of infection at any time - but double down on these precautions in peak infection seasons.
Having said this I should add that fear of germs and illness, if extreme, is like any other fear : if not dealt with, it wears on the immune system, and is known to predispose to illness - including infectious ones.
Secret weapon against the flu : WARMTH
Here are some preventive and care measures you may not hear much emphasized for flu (or Coronavirus), but that improve your odds to avoid infections - or if infected, to escape with a milder case :
Most people today are unable to maintain the normal human body temperature of 98.6 degrees. Besides being an ideal habitat for infectious disease organisms, low body temperature is also a hallmark symptom in cancer.
Give your body every chance to FIGHT
As much as possible, therefore, let fever do its healing work. In the meantime, keep hydrated with water, warm herbal teas and other non-sugary drinks ; and keep yourself supplied with needed electrolytes, through clear broths and soups.
Add to these measures a lukewarm sponge bath during higher fevers, and ride them out safely and with minimal discomfort until they "break" naturally. For higher or prolonged fevers (over 102.5 and rising, with weakness and discomfort) seek help - but generally speaking, fever is your friend.
When you have an infectious disease with fever - or any highly inflammatory condition - reduce heavier kinds and quantities of food, especially dairy, fat and protein. Reduced food intake frees your body's forces to fight the infection, and often it will signal this need with reduced appetite.
Cooked fresh or fermented vegetables, vegetable and chicken soups are all supportive during fever, without being overburdening. Resume an upbuilding diet once fever has passed - but don't "snatch defeat from the jaws of victory" through dietary excesses !
Stealth killer in viral infections : INFLAMMATION
As noted, sugar is not your friend during the flu - or during any infectious illness. Disease organisms thrive on this easy nutrition ; and it also contributes to excessive inflammation - among the more dangerous features of these illnesses.
Runaway inflammatory processes are in fact the main cause of death in COVID-19 infection. This is an internal process between the immune system and the organism - but again, our own actions can tip the balance either way. Besides sugar, highly salty and spicy foods can also contribute to inflammation. Artificial sweeteners have their own problems, and should also be avoided at these times.
Secret measures only nurses know !
Here are some more measures you may not have considered :
If the flu (or COVID) kill you, it will most likely be by attacking your lungs ; and perhaps their most important pathway into your lungs are something called micro-aspirations. "Swallowing the wrong way" is the form of micro-aspiration we're most familiar with, but small amounts of secretions actually slip into our lungs all the time - especially in older people.
Our mouth, noses, noses, throats and sinuses are never the cleanest parts of our bodies ; and when colonized with disease organisms, they present real dangers. Most deaths from COVID-19 and flu start with disease related lung infection ; and mouth care is an important way to keep these organisms out !
The simple but essential program : meticulous mouth care - flossing, brushing and a suitable mouthwash - three times a day after meals and at bedtime. Leading experts - and hospital infection control teams - actually consider this the most important bronchitis and pneumonia preventive measure for hospitalized patients !
Pooled secretions in the sinuses, whether due to colds, flu or seasonal allergies, form a rich medium for disease organisms to thrive and reproduce. Related post nasal drip makes us prone to micro-aspirations, especially at night when we're asleep, and is a risk factor for throat, bronchial and lung infections.
When secretions build up significantly, irrigation reduces this risk in two ways :
First, it loosens secretions (with disease organisms in them), and washes them away mechanically.
Secondly, the solutions used for this purpose are formulated to draw fluids out of sinus membranes (swollen, for instance, due to colds, allergies etc) ; thus also effectively irrigating "from the inside out". These additional fluids, plus reduction of membrane swelling, help both to open sinus passages, and clear them of their contents. Some people irrigate using a nettie pot or a reliable, widely available irrigation kit - see link below
I can share a notable personal experiences in this regard. Have you ever had the kind of sore throat where, when you swallow, it feels literally as if you have rocks in your throat ? I've had this painful symptom several times where, after irrigating and clearing my sinuses, the pain simply disappeared. Full caution and the attention of a doctor are of course indicated if symptoms persist - but in these cases, the relief was prompt - and remarkable.
Dry coughing in the early phases of flu (also of COVID-19) can be exhausting, so a first important things to learn is how to contain a cough. Best practice in this case is to hold a firm stabilizing pressure with your hands - and/or a pillow - over both your upper abdomen and chest. To protect others, of course, cough into the pillow, your sleeve or your shoulder. Again, appropriate fluids are your friend, both to loosen secretions and avoid dehydration
Secretions in your lungs can become abundant - and dangerous - during these illnesses, and there's both an art and science to moving them out. This is best done by a technique called huffing.
Huffing is something to do before you try to clear secretions by coughing, and makes that process much more efficient. This is something nurses were formerly taught in their training (younger nurses, please report in if this is still so !) ; and the technique can be found in older nursing textbooks.
First, hold your upper abdomen and chest as you would to cough ; then contract your diaphragm strongly, while at the same time exhaling deeply. Do this cautiously, experimenting with shorter and longer, deeper and more shallow exhalation, more and less force - taking care not to make yourself dizzy or out of breath ! With practice you'll learn to direct this skillfully, to clear different lung areas as needed.
To end this section, I've purposely save "cough medicines" for last. The best are those that not only suppress cough (important for the night), but have an expectorant effects - simply put, loosening secretions so you can cough them up. You can of course ask your doctor about this, but there are also excellent natural, herbal and holistic cough syrups - I'll share some we've found helpful on the promised linked page.
Caution : pneumonia can be felt as heaviness, discomfort and/or pain deep in the chest, with rapid respirations and shortness of breath. Pneumonia in both lungs can easily be fatal - quickly. Symptoms as noted should never be ignored, especially if experienced at bedtime - and require a doctor's immediate attention.
Reduce PREDISPOSING FACTORS to flu complications and deaths
Not everyone realizes that the symptoms of flu are due not to the virus itself, but to the powerful reactions of our immune system as it attacks the organism. After such an illness the immune system creates antibodies to the virus so that when we're exposed again, we can recognize and fight it without such extreme reactions.
There are things we can do to strengthen and support our immune system - and also things we do that weaken and damage it. We can learn about these factors, and to take more effective responsibility for them.
Further decisive factors in how seriously flu affects us are preexisting health conditions. Factors known to increase COVID-19 complications include obesity, hypertension, diabetes, diseases of the lungs and of the coronary arteries. While there are differences between COVID and flu, these conditions also make the flu more dangerous. Measures that reduce your risk from these factors are a good way to begin self care efforts. Here are some places to start :
These measures form just an outline, but offer a real path to improved resistance and resilience in the face of seasonal flu. They can be summarized as a commitment to add positive measures and habits to your life at every opportunity ; and subtract harmful influences one by one. Below you'll find some more detailed steps and measures on that path !
A Modest VITAMIN AND MINERAL Protocol for Flu
Here's a very straightforward program of vitamins and mineral I've seen recommended for flu. It came with numerous research citations, and after reviewing these, I trust it :
1) Take Vit D 5-10,000 IU/day to get your level above 50 ng/mL. This has also been reported to be a sweet spot to prevent COVID-19 mortality. Ideally, keep your level between 60 and 80 for overall health. The data so far indicates a fairly direct relationship between COVID severity/fatality and Vit D deficiency. A large proportion of severe COVID cases appear to occur in patients with D levels below 30, yet there is still extremely little national conversation on supplementation.
2) Take Zinc 50mg/day and increase to twice a day if you feel viral symptoms. Zinc historically has been shown to reduce the severity of viral infection, and in COVID has also appeared to show lower mortality in hospitalized patients - but here also, there's been little national conversation.
3) Take Quercetin 500mg/day and increase to twice a day if you feel viral symptoms. Quercetin assists in the transport of Zinc into the cells where it suppresses viral replication.
4) Take Vit C 2-4,000 mg/day and increase to twice a day if you feel viral symptoms.
Natural Supplements & Wellness Measures : Our Picks !
Related Articles from Living Waters Wellness
Building Your Personal Wellness Program
Earthly Articles and Cosmic Nutrition
Share this page
with friends !
How Vaccines Train the Immune
System in Ways No One Expected
TED Talk by Dr Christine Stabell Benn
This is a more differentiated perspective on vaccines than we usually hear - one that may offer a new, possibly better direction to our search for a COVID-19 vaccine
Here's a brief overview of this talk - and some thoughts and questions it's triggered
in me :
Third world countries like Guinea-Bissau, where Dr Christine Benn works, often lack dependable basic resources, such as public sanitation, clean water and adequate nutrition. For this reason, children in these areas are especially vulnerable to infectious diseases ; and if infected, outcomes are often far more serious than for children with the same illnesses in developed countries. Vaccines, for these children, may be the difference between life and death.
Dr Benn's team has conducted research that shows oral vaccines with attenuated (weakened) live disease organisms have surprising additional benefits for children's immune systems, making them resistant to other diseases, beyond the targeted ones, and significantly increasing survival rates. They've found these kinds of vaccines have important generalized benefits to health. These findings are very significant, Dr Benn emphasizes, and should be explored further.
The team's research has also shown that conventional injected vaccines containing dead (killed) organisms or their proteins, have high effectiveness against the targeted disease - but surprisingly, children who receive them are more susceptible to other diseases, and have significantly higher overall mortality than those who receive attenuated live vaccines.
Dr Benn notes that almost ALL vaccines today are of this second kind - but that it's planned to phase live organism vaccines out altogether in 2022
How to Understand This Research ?
Live, attenuated vaccines provide the same experience to the immune system
as the disease itself, and provoke the same reactions - but the infection is so mild,
it can easily be overcome. At the same time, however, the immune system learns
how to fight off this disease - and somehow, also other diseases - in the future.
It should be noted that there's a large body of literature on later health benefits of having had certain infectious diseases - but this is not well known, and is often dismissed or ridiculed in the charged atmosphere surrounding vaccination today.
This presentation indicates that much the same benefits can be gained - and more safely - through using attenuated live oral vaccines.
A question not asked in the talk, that I think could and should be, is : what explains the surprisingly worse outcomes in children given the other vaccines - those with killed organisms ?
It's known that these vaccines do not stimulate the entire immune system - only the part that creates antibodies. Could it be that in not activating the whole immune system, they don't stimulate it enough ?
A second question not addressed in the video, but that can also fairly be asked, is whether negative effects of the conventional vaccines lie not just in the antigen - the killed organism - but in other substances in them.
Some scientists and healthcare providers express concerns about vaccine excipient substances - other ingredients, besides their antigen components - and in particular, vaccine adjuvant substances. These ingredients, many well known toxic substances, are included in vaccines to cause strong, long lasting immune reactions to killed organism antigens, and trigger antibody production against them.
The concerns raised are that extensive, repeated exposures to vaccine adjuvants cause the many, and in some cases very serious adverse effects listed on vaccine package inserts ; and that vaccine safety advocates see played out in their own or their children's bodies.
The concern is also that for each dramatic acute effect, there may be less obvious, more slowly developing, yet equally serious effects, that emerge only over time. Safety advocates fear that immediate adverse events are not just the tip of the iceberg ; but that we trade generally mild and temporary infections like chicken pox, measles etc now, for much more chronic problems later.
This talks by Christine Stabell Benn points out a possible middle way between rigidly "pro-vaxx" and adamantly "anti-vaxx" thinking and policies : the promise of attenuated live organism vaccines. But as she notes, these vaccines are endangered, scheduled for discontinuation in the very near future.
Attenuated live oral vaccines may also present us a path forward in this moment of COVID-19 pandemic. A first step any of us can take is to learn more about this work - and to make it more visible. But this path is also about to close for us - so any insight we gain here needs urgently to be followed by action !
Here are some important further resources :
Bandim Health Project See especially : their "About BHP" and "Research" tabs.
Vaccines Reimagined To enlarge text size : Click "Ctrl" together with "+" as many times as needed.
Support Bandim Health Project Lastly, please note that BHP has no core funding or donations - and that individual donations are highly needed !
Homeopathy Needs Your Help : HERE'S HOW !
The U.S. Food and Drug Administration recently issued new Draft Guidance on the regulation of homeopathic medicine. Although somewhat better than its most recent previous Guidance - vigorously opposed by the industry and consumers - it still has provisions that could drastically restrict future use and manufacture of these remedies. The FDA is now accepting comments from the public, and this is the time to speak out clearly against restriction of homeopathy and for this important aide to health and wellness
Americans for Homeopath Choice has prepared excellent guidelines for responding to the Daft Guidance, that I'd like to briefly introduce to you. Your comments will be sent directly to the FDA, your U.S Congressperson and Senators, our President and Vice President. This is an important moment for homeopathy, and your participation means a lot. Here's what you can do to help :
1) For an overview of the Draft Guidance and its meaning, plus key guidelines for your participation in this process, see this
Background for Comments and Messages
from Americans for Homeopathy Choice at any time.
2) To send your comments directly to the FDA and elected officials, patiently and carefully complete the steps on this page :
Please note that the page permits you to send a series of three carefully formulated messages. I encourage you to read each of these through (they're quite educational), and make any small changes you feel will personalize and individualize them
3) If you want to comment directly to the FDA (recommended - and a chance to share your personal positive experiences with homeopathy), use this additional link and page :
This is an important matter of health freedom - and your personal comments on how homeopathy has helped you, matter most
This said, here are some guidelines to make your comments as effective as possible :
I encourage you to share this need and process as widely as possible. There are social icons both at the top of this page and immediately below, for this purpose. When you share, add comments of your own to let your friends know how important their support is !
Also if you share further on Facebook, or when you click share, don't just click "Share Now," but rather "Share Post" and when the window opens click the check box to the left that says "Share Original Post."
This Draft Guidance comment process doesn't just need large numbers of signatures and messages - it needs massive numbers ! Be respectful, factual and succinct - but show the FDA a statement of solidarity it can neither ignore nor forget
One more consideration regarding Facebook. Because of its algorithm it may not show your post to every one of your friends you'd like to reach. So if you want to make sure a person - or even more important, a group or page you follow - be sure to tag the people/groups/pages you want most to know.
In case you don't know how to tag, just type the @ sign and start typing the name, with no space in between. When the name pops up, just click on it and you've tagged. Facebook may have a limit on how many times you can tag on one post or comment - but you should be able to tag at least ten you want to reach most.
You can also copy the URL (the page address of any desired post or page), from the address bar at the top of the page ..... and paste it, with your comments, anywhere you need to !
These are the tools of modern activism, that extend the reach of good ideas and actions needing to be taken. I hope you'll run with them !
Jeff Smith RN (Retired)
Share this post
with friends !
About Living Waters Wellness
Jeff Smith RN, born 1950. A registered nurse since 1984 - but holistic in my outlook to health since probably around 1968. Living Waters Wellness considers not just the health of the physical body, but our soul and spirit, our social forms, our environment - and as a matter of fact, our whole earth. It's a new website, and a work in progress - but by all means, have a look around !