LAST YEAR I RECEIVED frequent calls about how to support your immune system toward the end of the year. No one likes to get a cold or flu. Recent research confirms many ways we can stay healthy. For example, studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42 percent.(i)
I wanted to share with you some suggestions for staying healthy. There are many simple things you can do and some extra supplements you can take.
First let’s review the controversy over the flu vaccine and then I will share exactly what you can do and what to take. The guiding principle of functional medicine is personalized care, not the one-size fits all belief that everyone should have the same treatment. This applies equally to vaccines. There is risk and benefit to every medical treatment or procedure.
Here are the 2 important facts to consider when it comes to flu vaccination:
- The Center for Disease Control recommends vaccination for high-risk groups, not necessarily everyone. The key groups that would benefit most from the vaccine are health workers with direct patient contact, pregnant women, caregivers of children younger than 6 months, children and adults under age 24, and adults who have underlying medical conditions, such as asthma, heart disease, or diabetes. If that doesn’t describe you, you should think twice about having the vaccine.
- The multi-dose vials of the vaccine contain mercury as a preservative. This is the majority of vaccines. If you are a pregnant or nursing woman you should insist on the single dose vial which does not contain mercury. Unfortunately there are a limited number of the mercury-free vaccines.
That is why I only recommend vaccination for high-risk individuals. But whether you get vaccinated or not, it is critical to support your immune system through natural means to help you prevent the flu.
Remember, Let Food Be Your Medicine!
- Drink plenty of fluids, especially warmer fluids. With the dryer air inside and out, winter can be a particularly challenging time to stay hydrated! Consuming adequate fluids supports all of your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!
- Try a daily saline flush. Along with staying hydrated, flushing your sinuses with mild salt water helps to keep mucous membranes moist which protects you from microbes. You can use a neti pot, or easy to carry plastic bottles that come with saline packets to take with you when traveling or even at the office! Be sure to rinse them well with warm water and soap and air dry between uses. Studies have also indicated that flushing one to two times daily is appropriate and you should not go over this.
- Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.
- Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean, and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack.
- Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.
- Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!
- Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest is also very helpful!
- Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.
It is critical to support your immune system through natural means to help prevent the flu.
Supplements for Adult Immune Support
Here is an overview of the vitamins, minerals, and herbs you need and why they are important.
- Multivitamin/Mineral: This is the foundation for any health support regimen. It’s a good way to cover the basic vitamins and minerals your body needs for day-to-day function. If you aren’t on a good mulitivitamin you should get and stay on one. Look for a high-quality, broad-spectrum multivitamin and mineral.
- Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.
- Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.
- Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.
- Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system. Look for brands that offer several species of good bacteria and contain at least 5-10 billion organisms per capsule.
- Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.
- 1-3, 1-6 Beta Glucans: Research has shown that these compounds up-regulate the function of the innate immune system. This part of your immune system is the first line of defense against viruses and bacteria. It helps your white blood cells bind to and kill viruses and bacteria.
Note: Patients with autoimmune diseases should not take this.
- Natural Anti-Viral/Anti-Bacterial Herbs: Many herbs have broad-spectrum antimicrobial or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1-3 glucan.
- Cordyceps and Mushrooms Extracts: These provide immune supporting properties. Cooking with medicinal mushrooms like shitake is also helpful.
How to Order Your Immune-Supporting Supplements
To order the kind of supplements I’ve described simply go to The Healthy Living Store click on Adult Immune Support Kit or Kid’s Immune Support Kit and add the items you want to purchase to your cart and check out. Supporting your immune system when you may need it most couldn’t be easier.
Please leave your thoughts by adding a comment below – but remember, we can’t offer personal medical advice online, so be sure to limit your comments to those about taking back our health!
To your good health,
Mark Hyman, MD
References
(i) Cannell, J., Vieth, R.; Umhau, J., et al. 2006. Epidemic influenza and vitamin D. Epidemiology and Infection. 134 (6): 1129.
“First let’s review the controversy over the flu vaccine and then I will share exactly what you can do and what to take”
This is from the email you sent, I clicked on read more and there is nothing about the flu vaccine just more of boosting your immune system.
That’s is well and good.
But I am looking forward to reading about your opinion on the flu vaccine and it’s benefits and risks.
Thank you
I live in Canada and I used to have very bad colds several times during every winter until I had installed heating elements in the seats of my car. Since that time I get a cold or flu very rarely (once in several years). I have discovered that to avoid getting chilled is all I have to do to prevent colds. I also received a very good advice from my friend carpenter who told me that if he gets chilled he has to get to a bathtub with hot water within two hours after getting chilled and he is saved against any cold or flu which he otherwise would get. I also follow his advice. From this experience I conclude that our immune system is weakened by chilling in a similar way as by extreme physical exertion. You should let people know this. It is not so difficult to avoid chilling, it only takes some effort – to change our wet shirts right after our exercise and to have additional clothing at hand all the time. And in Canada to have car seats with heating elements because very cold cars are the most frequent vilans. This applies to a large part of USA too.
Last year I did most of the suggestions listed. However, I was only taking about 2000 IU of Vitamin D per day. 1000-2000 came from my multi-vitamin and sometimes I’d take an extra 1000 IU of a Vitamin D.
I kept catching every cold that walked through the office. My doctor tested me and I was Vitamin D deficient.
I upped my vitamin D and switched to a gel cap form. I still take my multi vitamin but now I take 5000 IU of the Vitamin D in a gel cap form. If I’m around a sick person and forgot to take it for a few days, I’ll take 7000-10,000 IU. I haven’t gotten sick since I upped my vitamin D and switched to the liquid gel cap form.
Recently I read that Vitamin A in a multi vitamin just cancels out the vitamin D. So we really don’t absorb vitamin D from multi vitamins.
I’m going to get tested again and see if I’m taking too much. But I feel pretty good and it’s nice being cold free so far this year – I’ve dodged some pretty nasty colds from my peers.
Our son, 18 with down syndrome, had the nasal flu spray and the same day a thyroid blood test which was 11 when his usual number was 2 or 3. He is now diagnosed with autoimmune reaction to thyroid. Could the two occurrences be connected? He had a subsequent blood test a month or so later, which was back to 2 or 3. We were told that it was only a matter of time before he would need to be on thyroid. What are the pros and cons of treating for thyroid? If it is recommended that we do it, how do we know what amount is appropriate and if the medication is effective or not? Our son can talk, but is not always able to describe how he feels with accuracy. {Down Syndrome is on the 21st gene and there is some connection with thyroid on the 21st as well which is suppose to make him more susceptible. Anything we can do with nutrients to shore up this weakness. I notice that he is now losing hair (one a day) and some days has dilated pupils.}
Thank you, Barbara, for your message and your interest in Dr. Hyman’s work. Your question and constellation of symptoms represents a complex medical condition. Questions regarding conditions like these cannot be answered in a responsible manner via the Internet.
If you would like information on becoming a patient at The UltraWellness Center please see “How to Become a Patient” at http://www.ultrawellnesscenter.com. That site is designed to give prospective patients a comprehensive source of information about The UltraWellness Center. You may also feel free to call The UltraWellness Center at (413) 637 9991.
Regardless of becoming a patient at The UltraWellness Center, it sounds like you need to consult with a doctor. Please seek medical attention for the issues that you outlined in your message.
Wishing You the Best of Health!
Hi Dr Hyman
I live in New Zealand and would like to order your products and would like to know if its possible or if you have ebooks instead of just hard copies.
I thoroughly enjoy your articles and news letters and I am extremely greatfull for your advice.
Kind regards
Lucille
No, we do not offer ebooks at this time. Thank you for your kind words.
Wishing You the Best of Health!
Dr. Hyman Staff
Quoting or referencing the CDC in regard to advice on getting vaccinations is like asking a fox what he thinks about chickenhouses. The CDC is recommending children from 6 months up receive thimerosol (mercury) laden (90% are not single vial) flu shots. Last year the mercury free shots designed to prevent exposure to this neurotoxin had problems and had to be withdrawn from the market. No accompanying information about the risks for children (and for that matter adults and particularly the elderly) in getting the regular shot was made available by the CDC. This should be a huge credibility issue for Dr. Hyman and I am quite surprised to see this treated so cavalierly with no backstory whatever.
Can you keep a log of how much is needed for the little boys surgery and flightsand how much you have raised so it looks more legitamate? Thanks
Very good article, well written and very thought out. I am looking forward to reading more of your posts in the future.
Please explain if the following should not be taken and why?
Note: Patients with autoimmune diseases should not take this.
■Natural Anti-viral/Anti-bacterial Herbs: Many herbs have broad-spectrum antimicrobial effects or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1, 3 glucan.
■Cordyceps and Mushrooms Extracts: These provide immune supporting properties. Cooking with medicinal mushrooms like shitake is also helpful.
I have a question. Once you open a container of silken tofu how long will it stay in the fridge?
3- 4 days. Perhaps a bit longer if you are diligent about changing the water and keeping it in the back of the refrigerator!
In good health
Please do elaborate on the merits and risks of the flu vaccine. My employer is mandating them this year and I need to make a decision regarding my future employment there. Are they dangerous? Thank you for any information.
Hi Linda,
Hope this can still help you and it is not too late! The flu vaccine is very controversial. We highly suggest thinking twice about getting it and instead, hope you are in the position to use food as your medicine and upgrade your lifestyle to enhance your immunity. The culprit is the mercury used to preserve it. We really don’t need mercury in out system. Unless you are of a certain medical population most of us can do without it as long as we practice some simple healthy living tricks. Read here for how to learn more whether the flu vaccine is right for you: http://drhyman.com/blog/2010/11/18/supporting-your-immune-system/
In good health
A daily saline nasal flush is an excellent idea, yet this is the first time I’ve ever come across this suggestion. Thanks for the tip.
Dr Hyman mentions getting protein at every meal.
In his “Diabesity Prescription” book he gives a recipe for a protein shake which I use quite often.
What are his views on whey vs. soy vs. brown rice vx. egg protein powders? Is any single one better than any of the others for good health assuming that they all are organic, GMO-free, etc.?
If you are a pregnant or nursing woman you should insist on the single dose vial which does not contain mercury.
I am uncertain as to what you were referring to not to take when one has an autoimmune problem. I have Sjogren’s Syndrome.
Hi Gale,
I think you are referring to Dr Hyman’s advice on 1-3, 1-6 Beta Glucans.
For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to: http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
I used to get flue vaccine for about 15 years, starting in the 90′s. Every year I would develop a congestive bronchitis (after a cold) and 3 times pneumonia. Finally, upon the advice of an European medical doctor, I stopped taking it and since that time I was never sick. Minor colds, but nothing serious. Obviously, my body system was weakened by the vaccine.
Just a note, Dr. Hyman, I appreciate your advice and try to follow a wholesome diet. Am firm believer in nutrition.Loved the article about happiness. My credo is that one always gets back what ones gives to people,environment, universe without expectation of a return. Thank you.
Dr Hyman,
This question was previously ask by someone and you did not reply.
Please explain if the following should not be taken and why?
Note: Patients with autoimmune diseases should not take this.
■Natural Anti-viral/Anti-bacterial Herbs: Many herbs have broad-spectrum antimicrobial effects or immune-enhancing effects. Formulas contain different immune boosters such as astragalus, echinacea, green tea extract, elderberry, andrographis, goldenseal, monolaurin, various immune-enhancing mushrooms, and beta 1, 3 glucan.
■Cordyceps and Mushrooms Extracts: These provide immune supporting properties. Cooking with medicinal mushrooms like shitake is also helpful.
Hi Peggy,
People with autoimmunity focus on calming their immune system’s response so as not to provoke an attach on the specific tissues/organs in the body (thyroid, joints, pancreas, nervous system etc.) Certain foods, herbs and supplements can upregulate the immune system which may not be advantageous for certain people.
Unfortunately Dr Hyman cannot provide personal medical advice in this forum. If you would like to make an appointment at Dr. Hyman’s UltraWellness Center in Lenox, MA please go to:http://www.ultrawellnesscenter.com/becoming-a-patient/ When you are finished reading through the material you may call the office at After you have reviewed this, please contact our office to make an appointment. By phone, (413) 637-9991; by email, office@ultrawellnesscenter.com
However, you can see this article for more info:
http://drhyman.com/blog/2010/07/30/how-to-stop-attacking-yourself-9-steps-to-heal-autoimmune-disease/
For more personalized nutrition advice, Dr Hyman’s nutrition coaching team would be happy to work with you on an individual level to help you reach your goals. To work with the nutrition coaching team please go to:http://www.bloodsugarsolution.com/nutrition-coaching/ OR call (800) 892-1443 to get started.
Dear Dr. Hyman, I admire you and the wonderful work you do. I’m all the time researching on health issues and I came to the conclusion that what makes people sick mainly is the great amount of food we usually eat, and not organic. People who get to advance age in good health, eat small amounts of food, sometimes meat, very little carbs, and not sugar. A very lite breakfast, and only one meal a day seems to be all we need. Of course exercise, and emotional well being. Even fruits and vegetables should be eaten in moderation. Thank you for all you do to help us.
Natural remedies are very useful when it comes to flu.