It’s here again! The days are shorter, the air is decidedly crisp, and we’re all spending more time indoors. The annual cold and flu season is upon us.Are you thriving, or just surviving? We all want optimal health — but could vitality be a missing ingredient? Vitality is considered a cornerstone of health and well-being. It implies living life fully and in good spirits, using the tools and resources available to you.
And it’s not just cold and flu season; it’s the season of less fresh air and more close indoor contacts. It’s a sea- son with poor ventilation, less Vitamin D production, and those immunity-sabotaging events lurking ahead — sugary Halloween and the sweet filled Holiday season that follows.
Back in my first-year practising as a family doctor, I worked at a very busy walk-in clinic in Vancouver’s west end neighbourhood. The patient profiles were diverse and eclectic in age, gender, educational and ethnic background, and where they worked or went to school.
Fixed in my memory is one clinic day when at least five people presented with acute respiratory tract infections: a simple but uncomfortable cold, influenza, an obvious strep throat, bronchitis, or pneumonia.
Ages varied from an adolescent to a senior citizen. I don’t know why, but after listening to their complaints, the
first question I asked was, “How have things been going for you? Have you been stressed?”
Without a pause, they all nodded yes. They were very aware that something or someone was causing them stress.
This is often a good first step when we find ourselves hosting an infection of some sort: stop and reflect on what’s happening for us and around us.
Stress is a vague, broad descriptor — what exactly is it? It is unique for each of us, there is no one size fits all. Except, perhaps, we can all relate to our stress as a metaphorical lion staring at us like we’d be an easy, tasty snack.
In our modern times, our stress stems from not meeting expectations — often imposed by ourselves (from our past conditioning and environments), and/or by others we believe are important (family members, spouse, co workers or boss).
Martha Beck says that anxiety is simply a manifestation of being split — we are divided into a version of ourselves we are trying to be, and the true version of who we really are.
Our authentic self knows and feels that we are good enough, that we don’t need to perform or achieve to be ac- cepted and loved. Instead of stress, there is a peacefulness and calm always within us, because it is a part of nature. This peace and acceptance is a tonic for our immune systems.
So, what does this have to do with our immune sys- tems? In simple terms, stress produces hormones (such as cortisol) that raise our blood glucose levels, which creates inflammation, and a welcome environment for viruses and bacteria to take up residence in our body much more readily.
My signal that I’ve slipped into a stress mode is a threat- ening cold sore “out of the blue.” It’s then I realise that I’m trying to do too much, saying yes way more than saying no, and overextending myself at work and at home, for my patients and for my family.
During these episodes I remind myself not to let old patterns and beliefs drive my behaviour. It’s an opportunity to stay conscious of what I am committing to, and why — and the impact I want to have.
My first remedy for a threatening infection of any kind is: a favourite couch or bed! Take this opportunity to tuck into a book or movie, or simply lie down and stare at the ceiling. Your body needs to do very little and gather its re- sources for your immune system. This will also lower your stress hormones.
My second remedy is your own voice, from your couch or your bed: Cancel your commitments, say no, ask for an ex- tension, reschedule your personal and work commitments.
My third remedy is learning to ask for support. Ask your colleagues and your family members for support. Tell them you’re unwell and working to get better asap. That means resting up. You will also show others how to best repair, how to stop and slow down! It’s not being lazy. it’s selfcare.
If the second and third remedies are challenging for you, see them as growth opportunities because you are out of your comfort zone! This is where transformation hap- pens. Go to the mirror and practice saying no or asking to reschedule or for help. Visualise and see yourself doing it.
Back to fall, back to immune health support
Some supplements can enhance vitality, health and per- sonal growth this cold and flu season. Here’s how:
Vitamin C for combating infection
Popular fruit and vegetables containing Vitamin C include grapefruit, lemons, limes, potatoes, tomatoes, pep- pers, cabbage, brussels sprouts, and broccoli. During the busy season, eating those items can be hard with school, work, afterschool drop-offs, and being on the go, a supple- ment can be a simple way to enhance the immune system,
Let’s not forget form and function. Vitamin C also sup- ports neurotransmitters that send signals to the nervous system, supporting mood and learning.
Studies have also shown that a Vitamin C supplement for your children can be antimicrobial to help fight germs in their system.
Typically, the human body takes about thirty minutes to absorb Vitamin C into the bloodstream, As Vitamin C cannot remain in the body, it should be taken daily with your diet. Vitamin C aids the healing process for the young ones and can also protect against cancer and heart disease in adults.
Vitamin C also plays a role in strengthening the walls of blood vessels, helps prevents prolonged infection, and assists in fighting stress.
Daily recommended does if 75mg per day for women, 90mg per day for men, and a higher does for pregnant women. While Vitamin C is a wonder vitamin, keep in mind that only small amounts are needed daily to promote health and healing in our bodies.
Vitamin C supports the growth of collagen in children promoting healthy bones, teeth and skin. Rememeber that Vitamin C cannot absorb into the body as well if taking with caffeinated morning beverages like coffee, so consider tak- ing one hour later. In addition, for parents to keep in mind, taking aspirin or oral contraceptives can inhibit the absorp- tion of this vitamin.
Vitamin B12 makes it better
In our post-Covid-19 culture, Vitamin B12 remains im- portant in playing the role of fighting viral infections, which often take time to heal and cause us to feel low energy in our everyday activities.
B12 supplements usually come in form of oral sprays (great for on the go out the door to morning bell) or tablets, which ensure almost complete absorption into your blood, bypassing your stomach and liver. Most importantly, B12 assists in the production of red blood cells which circulate oxygen in the body and give us energy.
Vitamin D brings the sunshine in
As Canadians, we do not get enough Vitamin D seasonally to support and uplift a healthy immune system, so taking a supplement can be beneficial for both children and adults at the end of the summer.
Vitamin D is a regulator or immunomodulator respon- sible for adapting the immune response in the body’s sys- tem. This assists the whole body in staying healthy.
Fatigue in children and adults or poor sleep patterns may indicate low or deficient levels of Vitamin D.
This vitamin also contributes to bone health and muscle movement, and acts as a resistor to autoimmune diseases like MS and Type-1 diabetes.
How much D to take?
The recommended daily amount of Vitamin D3 is at least 1000IU daily. In my patients and myself I rarely see this as enough to maintain optimal Vitamin D levels, and I have
noted that neurologists have been recommending my adult patients to take 3000IU daily. It takes at least 3 months to boost your Vitamin D3 levels, so don’t wait until the winter to be committed to your daily Vitamin D3 routine!
Blood testing of your Vitamin D3 level is not covered by public health care and costs approximately $75 privately.
Optimal blood levels of Vitamin D3 are between 125- 200nmol/L. If your blood test shows that you are deficient or very low in Vitamin D3, you can take 5000IU daily (com- bined with Vitamin K2) for 2 months.
Or you can take a larger dose for a shorter period of time. Either way, any amount of Vitamin D3 over 1000IU per capsule or drop requires a prescription from an accredited health care provider.
For best results, combine Vitamin D3 with Vitamin K2. Vitamin K2 helps prevent calcium being deposited in your arteries, which can lead to arterial calcification.
Finding out about Ferritin
You might not have heard about ferritin. What is it and what does it do?
Ferritin stores iron inside your cells, so taking a ferritin supplement in conjunction with advice from your doctor can help boost yours or your child’s immunity.
Ferritin plays a role in modulating the immune response. It helps protect and regulate the cells of the immune system in conjunction with iron.
But what exactly is it?
Ferritin is a protein inside red blood cells that stores iron. Low levels of ferritin can cause inflammation, or worsen symptoms present in the body from autoimmune disorders.
Iron stores are important, but deficiency in ferritin can interrupt their role in the body’s response to infection and healing, and lead to more serious conditions.
What is the healthiest ferritin level? In children, a high amount of ferritin is stored in the bone marrow and the spleen. Studies have shown that low levels of iron in children may also contribute to ADHD, so ensuring that the body has both ferritin and iron will contribute to healthier overall learning for children. Speak to your healthcare provider for your child’s specific needs.
In terms of adults, males should take 30 to 400 nano- grams per milliliter (ng/mL), females 13 to 150 ng/mL.
Ferritin is released when your body needs it, and when your ferritin levels are optimal, your body has the right amount of iron to help keep you healthy.
Robust immunity is key to the challenging cold and flu season ahead. So follow
these tips to give yourself the best chance at wellness. Honestly, you deserve it. —LP
