Fifteen Facts to Fight Flu Naturally

Flu season is just around the corner and there are many ways to enhance your immune system naturally! Don't let the headlines scare you... your amazing body was built to fight off infections and if you treat it well...  You are NOT destined to get influenza.   I believe for most individuals, there are better ways than a formeldehyde-laden vaccine to enhance your own immune fighting capabilities naturally.

Dr. Jill's Fifteen Tips for Enhancing Immune System Naturally:

1. Hydration - drink plenty of pure filtered water every day. This is especially important if you are flighting the flu. I recommend drinking up to 80% of your body weight (in pounds) of water (in ounces)
2. Elimination of sugar and processed foods - studies confirm a decrease in immune system's effectiveness within hours of consuming sugar. Get rid of the junk and you are more likely to be able to fight off a viral infection and decrease inflammation. This could be the most important piece of advice you follow to avoid getting the flu.
3. Elimination of dairy - since many patients suffer from food sensitivity to dairy, it is a good idea to eliminate this food group if you want to avoid symptoms of a cold or influenza. Even though studies have not shown a link between increase mucus production and dairy consumption, I generally see clinical improvement in patients who choose to eliminate milk and cheese.
4. Sinus irrigation - I recommend the NeilMed sinus irrigation or a nettipot used 1-2 X daily with saline to clear out excess sticky mucous and prevent viruses and a bacteria from adhering. This works amazing for anyone who relies on their voice for occupation, like teachers, professors, singers, etc. It's also good for the rest of us to prevent the bacteria or viruses that cause infection from sticking around. One study showed that daily hypertonic saline nasal irrigation improves sinus-related quality of life, decreases symptoms, and decreases medication use in patients with frequent sinusitis.
5. Vitamin D3 - This is one of my favorite remedies! You may take 25,000IU daily for 2-3 days in a row at onset of symptoms to knock out a virus. Check with your doctor before using high dose Vitamin D3 if you have sarcoidosis or other autoimmune disease. This dose should not be used long-term but you may safely take 2000IU daily after that. Vitamin D is an important immune system regulator. Serum Vitamin D levels were inversely associated with all-cause mortality from cardiovascular diseases, cancer, and respiratory diseases. The active form of vitamin D has also been shown to inhibit the development of autoimmune diseases, including inflammatory bowel disease (IBD).
6. Vitamin C - Vitamin C is still a core powerful immune stimulant. Take 4-5 grams daily if you would like to support your immune system during flu season. It has been shown to increase glutathione production in human lymphocytes. In another study, intake of Vitamin C decrease incidence of upper respiratory infections in athletes.
7. Zinc - Recommended dose is 50-100mg daily. It is clear that zinc affects multiple aspects of the immune system, from the barrier of the skin to gene regulation within white blood cells. Read more here on how zinc is a potent mediator of resistance to infection.
8. Echinacea - This is a powerful anti-viral that may be used to fight cold or flu. It can be purchased in lozenges, syrup, or capsules. I do not recommend using for more than 2-3 weeks at a time.
9. Lysine - shown to decrease replication of the herpes simplex virus, I generally recommend 1-2 grams daily for prevention and 4-6 grams daily for treatment
10. Olive Leaf Extract - For the common cold take either two 500 mg capsules, 4 times per day with meals, or one capsule every hour while awake. Elenolic acid (the active ingredient in olive leaf) has been shown to be a potent inhibitor of a wide spectrum of viruses.
11. Garlic - One of my favorite all around infection fighters! Use caution if you have sensitivities to sulfur foods or drugs. My favorite form of garlic is the potent Allimed brand, which can be taken for prevention at 1-2 capsules per day. At first sign of infection take 4-6 capsules daily for a period of one week. Relief should be felt within first 24 hours.
12. Homeopathic Remedies: Boiron Oscillococcinum and FluNada Take as directed - I carry these two with me at ALL times, especially during air travel. Before getting on a plane I always take a vial of Oscillo. You may take 1 vial up to 3 times daily when you start to feel the flu coming on. FluNada may also be used and is equally effective but must be sprayed in the nose or back of throat.
13. Adequate sleep - During the hours your are sleeping your detox system (liver/kidneys) and your immune system work their hardest. If you are not getting 7-8 hours of sleep, your immune system is depressed and you will be more susceptible to the flu.
14. Daily exercise - Dr. Jill recommends gentle stretching, yoga, and deep breathing but not strenuous exercise, like running, if you are feeling symptoms of influenza.
15. Prayer and meditation - need I say more? Gratitude to the Creator is a powerful modulator of health! Regular prayer and meditation may help control stress response and enhance innate immunity.

Constipation Trouble? Here's 5 Tips to Get You Going...

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Here's 5 Simple Tips to Keep You Going...

Constipation is one of those topics few like to talk about. If you've suffered from this problem, though, you know it can be both painful and frustrating.

Almost everyone gets constipated at some time during his or her life. It affects approximately 2% of the population.  Women and the elderly are more commonly affected.

You are considered constipated if you have two or more of the following for at least 3 months:

• Straining during a bowel movement more than one-quarter of the time
• Hard stools more than one-quarter of the time
• Incomplete evacuation more than one-quarter of the time
• Averaging less than one normal formed, but soft stool daily

Common causes of constipation include:

• Inadequate water intake
• Inadequate fiber in the diet
• Disruption of regular diet or routine
• Traveling
• Inadequate exercise or immobility
• Eating large amounts of dairy products
• Stress
• Resisting the urge to have a bowel movement too frequently
• Overuse of laxatives (stool softeners) 
• Low thyroid hormone
• Neurological conditions, like Parkinson's disease or multiple sclerosis
• Too much calcium in supplements or antacids
• Certain medications, anti-depressants, pain killers, and iron supplements
• Depression
• Eating disorders
• Irritable bowel syndrome
• Pregnancy
• Colon Cancer

If you simply treat the causes and the symptoms go away!

Here are five simple natural suggestions to "keep you going":

1. Probiotics - When the wrong bacteria or yeast gain control of the bowels, they slow things down to ferment foods just how they like them. A good quality probiotic like, lactobaccilus or bifidobacter can help change that. You'll want to take a dairy-free brand with at least 25 billion cfu's per capsule daily
2. Dehydration - Without enough fluids to move things through the intestinal tract, the feces becomes hard and your digestion slows way down. Drinking a large glass of water upon waking improves bowel movements in most cases. Drinking a large glass of water few hours of the day can also alleviate IBS symptoms.
3. Fiber - For both constipation and IBS, dietary fiber is the first line of intervention for symptom relief. I usually recommend patients add 2 TBSP of ground flax seed or chia to their breakfast or smoothie.  Another way is to use psyllium caps or powder. 
4. Vitamin C - One symptom of vitamin C deficiency is constipation. Taking vitamin C in amounts just below bowel tolerance (gas, bloating or diarrhea) can definitely improve bowel movements and regularity. Start slow with 3000 mg spread throughout the day and every 2-3 days add another 1,000 mg to the regimen. When you reach bowel tolerance and stools loosen up, back off a little and maintain the dose that works for you
5. Magnesium - if patients I see are complaining of difficulty with constipation, the first thing I usually recommend is adding magnesium citrate at bedtime.  Many patients sleep better, have less muscle pain and bowel function dramatically improves with a little magnesium.  Doses typically range from 300-600mg but may go upwards of 1000mg daily.  

Still no relief?!  If the five suggestions above don't relieve your constipation, then you might have food sensitivities...  A common symptom of food sensitivity is constipation. Studies show that milk can cause constipation and a more recent study also implicates gluten. Constipation is more likely to occur in children fed gluten at at less than six months of age with a 35% increased risk of constipation.  You might try doing a three week elimination diet avoiding the common culprits:  gluten, dairy, sugar, and soy. 

If you have slow moving bowels, bowel pain or both, find the cause and fix it! Treating the symptoms only hides the causes, allowing your problems to grow into bigger problems.