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                                                                       ​What to DO about the FLU
Picture
 ​                                                             Achoo !         

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 that illness 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 the new virus. 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.


   Before We Start : A Caveat

These recommendations are not claimed to prevent, diagnose or treat any illness. First among them will be this :

Without fail, if you don't yet have one, establish a relationship with doctor or nurse practitioner with an integrative/complementary orientation and credentials, and at any sign of illness, consult that person promptly. You may decide to work with other practitioners too, but for accurate diagnosis and acute care of serious illness, this is a must. 

This said, here are to some tried and true nursing recommendations for the flu season, and other times when you may be especially vulnerable.


   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, light to 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 when among others if you have 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 :
 
  • Protect Your Warmth. Viruses thrive, and actively reproduce in a cool body temperature. Wear a hat and extra layers of clothes in colder weather. You can always take something off if it warms up later ! 
 
  • Drink warm drinks - and avoid freezing cold iced ones - in colder weather. In fact, go easy on iced drinks in any weather. In traditional cultures people drink warm or hot tea in hot weather, and eat hot spicy foods. This has a regulating effect on perceived temperature - try it one time and be surprised ! Also, drink beverages from plants that thrive in hot weather - lime or lemonade and mint tea are perfect examples.
​
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.

  • For the same reasons, if you get a fever, do not immediately suppress it with Tylenol or aspirin. Fever is your body's natural first line of defense, and to "extinguish" this gives the virus the upper hand.

​   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 flu infections. 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 :

  • Mouth care, both as prevention, and to keep an illness from getting worse.​

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 ! 

This said, be sure to also deal with any other existing dental problems you may have, as sources of vulnerability not just to infectious diseases, but inflammation in other organs - not least of these the heart. 

A quick word on toothpastes and mouthwashes. Fluoride is well known tp harden tooth enamel, and this it does do, by chemical means. Less known are its subtle hardening effects on soft tissues in the mouth, which is not a benefit, and can contribute to other problems. Xylitol containing toothpastes and mouthwashes, on the other hand, are known to reduce oral bacteria by several biological pathways, and promote tooth remineralization without this effect. 


  • Sinus irrigation. This is not a widely known or practiced measure, but it can be helpful for just the same reasons as good mouth care. The NeilMed sinus rinse products are excellent in this regard, and available as a kit. 

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 such as the NeilMed product. With a little practice, these are not hard to use, and the results can be excellent. 


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.

  • Skillful and purposeful coughing. As noted, among the most dangerous complications of flu and other respiratory infections (including COVID), are bronchitis and pneumonia.  The ability to clear our airways, even mechanically through coughing, can be critical at these times. Effective coughing is something you can actually practice before you get sick !

Dry coughing in the early phases of flu (and of the new virus too), 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. There are excellent natural, herbal and holistic cough syrups, some of which also have homeopathic ingredients. We've had great results with the Boiron Chestal and B & T (Boericke & Taffel) brands, but also check with your integrative/complementary practitioner for their recommendation. 

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 flu complications include obesity, hypertension, diabetes, diseases of the lungs and of the coronary arteries. Measures that reduce your risk from these factors are a good way to begin self care efforts. Here are some places to start :


  • Increase fresh fruits and vegetables in your diet, including moderate amounts of raw foods (salads, lactose-acid fermented vegetables etc.)
  • Hydrate - again avoiding overly sweet or sugary drinks.
  • Increase exercise and time spent outdoors (fresh air and sunshine). Walking on a regular basis is actually one of the best ways to get exercise ! ​
  • Deeply reduce sugar and sugar substitute intake.
  • Deeply reduce intake of processed foods, food additives, preservatives, food dyes etc.
  • Reduce meat intake (portion size/frequency - especially red and fatty meats).
  • Reduce intake of fried and excessively fatty foods generally.
  • Reduce carbohydrate intake (frequency and portion size).
​
  • Deeply reduce alcohol intake, and avoid illegal drugs
  • Reduce exposures to environmental toxic substances and influences (see link below). 
  • Learn ways to detoxify your body of these harmful substances (see link below)
  • Learn ways to support healthy bowel function, and the beneficial bacteria that live there.
​
  • Learn about the contributions of nutritional biochemistry to immune system health, and of appropriate nutritional supplements (see further comments below).
  • Reduce sensory overstimulation, including electronics and WiFi while sick.
  • Learn healthy ways for dealing with emotions and stress.
  • This should actually be first on any list of this kind - but seek to live your life in such a way that it manifests maximum meaning and purpose.
​
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 health promoting 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 Season

Again, these recommendations are not claimed to prevent, diagnose or treat any illness. Be sure to establish a relationship with a doctor or nurse practitioner with an integrative/complementary orientation and credentials, and at any sign or changes in an illness, consult that person promptly. 

This much said, here's a very straightforward program of vitamins and mineral supplements I've seen recommended for peak flu seasons, that came with numerous research citations. Please note that these are adult dosages.

1) Vitamin D3 to maintain a vitamin D blood level above 50 ng/mL.
 Vitamin D levels, which are dependent on our exposure to sunlight, tend to fall in the darker times of the year (fall and winter in the northern hemisphere). Levels of 60-80 ng/mL have been reported to reduce severity of infectious viral diseases, and support overall health. During the pandemic so far, the data also suggests a fairly close relationship between COVID severity/fatality and Vitamin D deficiency. A large proportion of severe cases tested show Vitamin D levels below 30, yet there's still extremely little national conversation on supplementation. Consult your integrative health practitioner on dosage needed to reach recommended levels.

2) Zinc 50 mg/day and increase to twice a day if flu symptoms arise. Zinc has historically been shown to reduce the severity of viral infection, and has been associated with lower mortality in hospitalized patients - but here also, there's been little national conversation.

3) Quercetin 500 mg/day and increase to twice a day if viral symptoms arise. Quercetin assists in the transport of Zinc into the cells where it suppresses viral replication.

4) Vit C 2-4,000 mg/day and increase to twice a day if flu symptoms arise.

One last time : these recommendations are not claimed to prevent, diagnose or treat any illness. Discuss and adjust dosages/duration with your integrative/complementary doctor or nurse practitioner, and at any sign or changes in an illness, consult that person promptly !

​    Related Articles from Living Waters Wellness

       Building Your Personal Wellness Program
​
       Earthly and Cosmic Nutrition 

       
Environmental Toxic Substances

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  • Home
  • Health
  • Emotional Wellness
  • The Spirit !
  • World B Well
  • LWW Arts and Letters
  • Building Your Personal Wellness Program
  • Living Waters Wellness Articles : Nutrition
  • Living Waters Wellness Articles : Cosmic Nutrition
  • Living Waters Wellness Articles : Environmental Toxic Substances
  • Cognitive Distortions
  • Ways To Help Yourself When You’re Feeling Suicidal
  • Cheerleading Statements
  • Keep It Simple : Dealing with Confusion, Anxiety and Racing Thoughts
  • Stop, Breathe, Think !
  • Characteristics of Healthy Relationships
  • Personal Effectiveness I : How Change Happens
  • Personal Effectiveness ll : Priorities
  • Personal Effectiveness III : Solve Problems Like An RN !
  • Thirty Ways to Waste Less Time
  • Fact Sheet : Understanding, Preventing and Healing Trauma
  • Trauma Informed Care
  • Recovery Oriented Models for Mental Health
  • Recovery and Resiliency Models for Mental Health
  • Resiliency and the Recovery Model of Mental Health
  • Dialectical Behavoral Therapy
  • DBT FAQ's
  • Interpersonal Effectiveness Skills
  • Collaborative Problem Solving
  • Collaborative Problem Solving - "Treating Explosive Kids"
  • "The Healing Earth"
  • The Healing Earth
  • 25 Manners Every Kid Should Have By Age 9
  • 25 Rules for Moms for Raising a Son
  • The Liver : Crucial Organ of Health
  • Cosmic Nutrition : A Cornerstone of Health
  • Cosmic Nutrition and Children
  • Enhancing Cosmic Nutrition in Everyday Life
  • The Age of the Dinosaurs and the Age of the Mammals
  • A Cat Among Raccoons
  • A Sleep of Prisoners
  • Rain From Heaven
  • Otterly Lovely !
  • As it is in Heaven
  • Held
  • Letter of St Paul to the Philippians
  • Sistine Madonna
  • Bruckner Motet : Locus Iste
  • Bruckner Symphony #7
  • Skating Away .......
  • Morning Protein Snacks
  • Afternoon or Evening Carbohydrate Snacks
  • Taste Tips in Support of a Healthy-Liver Diet
  • Morning Snacks and Evening Snacks
  • Benefits of Drinking Water
  • Correct Timing to Drink Water
  • Ten Health Benefits of Cold Showers !
  • Snowbanks North of the House
  • "The Book Thief" by Markus Zusak
  • Seaside Hotel
  • Calling All Angels
  • Children
  • Destiny !
  • Biography Work
  • Social and Antisocial Forces - Introduction
  • Social and Anti-Social Forces in the Human Being
  • The Drama of a Child's Developing Constitution
  • Good and Evil : Individual Karmic Questions
  • No Place to Hide in a Toxic World
  • How Much Harm Do Environmental Toxins Really Cause Our Society ?
  • Environmental Toxic Substances : What Every Parent Should Know
  • Interview - Rik Deitsch
  • Environmental Toxic Substances : Take Social and Political Action
  • Environmental Toxins : Protect Yourself and Your Loved Ones !
  • Liquid Zeolite : Nature's Best Detoxifier
  • How Safe are Your Skin and Body Care Products ?
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Links Between Environmental Toxins and Chronic Illness
  • The Autoimmune Epidemic - Interview with Donna Jackson Nakagawa
  • The Surge in Autoimmune Illnesses Linked to Environmental Toxins
  • Book Review : The Autoimmune Epidemic
  • The Fullness of Life
  • Introducing Threefold
  • The Threefold Social Idea
  • Rights Life Today : An Introduction
  • False Paths in Rights Life : Political Parties
  • False Paths in Rights Life : Problems of MINDSET
  • Leadership in the Realm of Rights Life
  • Rethinking Philanthropy
  • Rethinking Philanthropy : Ways, Means and Measures
  • Living Waters Wellness Resources : Rudolf Steiner's Threefold Social Idea
  • Planting the Seeds of Threefolding
  • The Threefold Social Order
  • Book Review : A Way Forward : From Social Illness to Social Health
  • Think It Right !
  • Working with a Verse
  • Verses for Individuals, Children and Groups
  • Overcoming Nervousness
  • Reincarnation and Karma
  • "Spiritual Science"
  • Facing Karma
  • Liquid Zeolite : Product Review by Dr Gabriel Cousens
  • Behavior Abnormalities Associated with Heavy Metals
  • Socipathy : further readings
  • The "I Am" Words of Christ"
  • Michaelmas
  • The Business Oath
  • Death from Birth Defects
  • The Conditions of Esoteric Training
  • The Many Benefits of Hydrogen Peroxide
  • The Six Subsidiary Exercises
  • Newborn Might and Strength Everlasting
  • Greatness in leadership : looking to examples from the past
  • Keeping Our Own Side of the Street Clean
  • Meditation for Courage
  • Education for Adolescents
  • George Washington's Prayer
  • Allergic Sensitivity : The Immune Response as a Learning Process
  • Prevention and Immunization
  • Preventing Illness and Promoting Health
  • Mobile Communications and Electromagnetic Pollution
  • The Meaning and Purpose of Illness
  • Permaculture !
  • Fever and its Treatment
  • To Romance Your World
  • Beauty - Images from Ruta Hallam
  • Support Living Waters Wellness !
  • Building Your Personal Wellness Program
  • A Hard Rain's Gonna Fall
  • Christianity
  • Beauty - Images from Ruta Hallam
  • Trauma-Informed Care : What ​ It Is, and Why It’s Important
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