Tips for Fighting Viral Infections

By Mary Sabo, L.Ac, DACM 

Tips for Fighting Viral Infections

Worried about the flu and other circulating viruses? A few simple diet and lifestyle changes can boost your immune strength while arming yourself with key supplements may help your body fight pathogens. Will these tips prevent you from catching all viruses or having zero symptoms if exposed?  Likely not, but they can help your body fight a virus more efficiently and potentially recover faster.. Many of the below suggestions are backed by studies and the supplements can be found in your local health food store or online. 

Dietary and Lifestyle tips for boosting immune strength:

  • WASH YOUR HANDS frequently, especially after being in public spaces

  • Disinfect your phone regularly as well as surfaces that people touch in your home/office like door handles, light switches, faucet knobs, etc.

  • Eliminate processed sugars – all forms of cane sugar and sweeteners except honey, which is a natural antimicrobial.  Fruit in its whole form is ok.

  • Eliminate alcohol

  • Stop smoking and vaping 

  • Avoid any known or suspected food allergens such as gluten, dairy, soy, etc. as this can weaken the immune system and cause inflammation

  • Avoid rich, creamy, heavy foods like red meat, cheese, milk and fried foods

  • Increase your intake of the following foods, which strengthen the immune system and help fight infections:

    • Fresh ginger (boil slices in water for 45 min to make a tea)

    • Honey and lemon

    • Garlic and onion

    • Bone broth

  • Foods high in Vitamin C – strawberries, sweet yellow peppers, oranges, grapefruit, kiwi, cantaloupe, guava, black currents, broccoli

  • Prioritize rest and sleep

  • Drink plenty of fluids, including broths and hot water with lemon and honey, which soothes the throat.

  • If you have a fever, you are contagious, so stay home if possible

  • LAUGH![1] It’s good for your immune system. Watch funny movies instead of scary or violent ones

Supplements for Immune Strength:

  • Vitamin C[2]– 250-2000mg a day (too much will cause diarrhea)

  • Vitamin D[3]– 2000 IU a day

  • Zinc - 10-20mg a day

  • Astragalus[4]– Called “Huang Qi” in Chinese medicine, this herb not only strengthens your immune system’s ability to fight an infection, it also has antimicrobial properties.

  • Mushrooms/mushroom extracts[5]– Reishi, shiitaki, and other mushrooms show promising support for the immune system and fighting bacteria and viruses. 

What to add if you start to feel sick:  

  • Andrographis[6]– Antimicrobial/antiviral herb.  Tastes terrible, but worth it!

  • Herbal formulas–the Chinese herbal formula Yin Qiao Sanhas been shown in studies to help humans fight viruses like influenza and Avian flu.[7][8]Other anti-viral herbal combinations like “Cold Away, Cold Quell, and Herbal AVR (which we stock at Lily + Horn) and/or customized herbs from a licensed acupuncturist can help fight infections and manage symptoms. 

  • Oregano, basil, sage, fennel, rosemary and peppermint also display antiviral properties 

  • For mild cough, wheeze and sinus congestion, try inhaling steam with drops of eucalyptus oil in the water.  You can do this in the shower or bathtub or breathe over a bowl of steaming water.

    Contact your doctor if your fever is above 100.4F or if your symptoms last longer than a week and to ask if you should come in for testing to identify the virus. 

 


[1]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2686627/

[2]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

[3]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488782/

[4]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6270929/

[5]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6176074/

[6]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619690/

[7]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6102858/

[8]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3912631/


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