Naturopathic Doctor, Dr. Lisa Watson, discusses ways to naturally enhance your immune system for cold and flu season

1. Be Battle
Ready:
Boosting your
immune system,
naturally.
Dr. Lisa
Watson, ND

2. Each year
7.5 Million
Canadians will get the
common cold

3. In any given month
One-third
of Canadians will have a
sore throat, cold or flu

4. Adults experience
2-4 colds
each year

5. Children experience
6-10 colds
each year

6. Canadians spend
$300 million
each year
On over-the-counter
cold and flu remedies
and antibiotics

7. 1 in 5 adults ignore
the symptoms of
cold and flu

8. 1 in 5 adults ignore
the symptoms of
cold and flu
4 in 5 adults go to
work even when
they have cold and
flu symptoms

9. The total cost of colds and
flus is approximately
$40 billion
In lost productivity, doctors
visits and medications

10. Cold and flu remedies are
the most commonly used
medications in Canada

11. This includes antibiotics
which are useless in the
treatment of viruses

12. The average duration of the
common cold is
18 days

13. 18 days of
Headache
Runny
nose
Sneezing
Coughing
Tiredness
Sore throat

14. An ounce of
Prevention
is worth a pound of cure
~ Benjamin Franklin

15. Frequent hand washing
is the most effective way
to prevent transmission
of cold and flu viruses

16. Wash hands for at least
15 seconds using soap
and warm water.

17. Antibacterial soaps do
not decrease incidence
of cold and flu.

18. Cover your cough

20. Viruses that cause the
common cold can live
on hard surfaces for 1-
5 days

21. Viruses that cause
influenza can live on
hard surfaces for
several weeks

22. Clean commonly used
surfaces
Daily
with soapy water, an
all-natural cleanser or
cleansing wipes

23. Dry air conditions
allow viruses to
survive longer on
surfaces and in our
bodies

24. A humidifier can make
your home (and your
nose!) less hospitable
to germs

25. Use of humidifiers in
dry home and office
environments can
decrease the
incidence of the
common cold

26. A healthy
Diet
can help prevent
colds and flus and
improve recovery time

27. Vitamin C
Vitamin C levels decline
rapidly during illness

28. Vitamin C
Taking vitamin C increases
white blood cells, natural
killer cells and protects
cells from inflammation
during illness

29. Vitamin C
Vitamin C use can decrease
the severity and duration of
colds and flus

30. Vitamin D
Produced in the skin after
exposure to UV rays
from sunlight

31. Vitamin D
Between October and April
the sun is too far from
Canada for us to
produce vitamin D

32. Vitamin D
Used by the body to produce
antimicrobial peptides – the
body’s natural antibiotics

33. Vitamin D
People with the lowest levels
of vitamin D are most likely to
catch colds

34. Zinc
A trace mineral
necessary for
function of
T-cells and other
immune cells

35. Zinc
People who are
deficient in zinc
are more likely
to catch colds
and flus

36. Zinc
Too much zinc
can suppress
immune function

37. Food sources of
Zinc
Beef/ Lamb Pumpkin
seeds
Shrimp/
Scallops
Lentils
Chickpeas Cashews Quinoa Mushrooms
Leafy greens Turkey Oats Oysters

38. Food is the
Cornerstone
of a healthy lifestyle

39. Chicken Soup
A University of
Nebraska
study found
that chicken
soup has anti-
inflammatory
properties

40. Chicken Soup
Chicken soup
can reduce
the symptoms
of upper
respiratory
infections –
like the
common cold

41. Chicken Soup
Mount Sinai-
Miami, also
showed that
chicken soup
can decrease
nose
stuffiness and
congestion

42. The University of
Nebraska shares their
Recipe
here:
http://www.unmc.edu/publicrelati
ons/media/press-kits/chicken-
soup/

43. Honey is a powerful
antimicrobial

44. The World Health
Organization recommends
honey for controlling
cough and upper
respiratory tract
symptoms

45. Honey is more effective than
dextromethorphan (“DM”)
for easing cough
and soothing
sore throat

46. Honey is safe and effective
for children, but not
for babies

47. Garlic
A triple threat – anti-viral,
anti-bacterial and anti-fungal

48. Garlic
Raw garlic is an immune
powerhouse and can be
added to soups and salads
to help fight
colds and flu

49. Mushrooms
A rich source of fiber,
protein, vitamin C, B
vitamins, calcium and zinc

50. Mushrooms
Mushrooms contain beta-
glucans – compounds
long known for immune
enhancing properties

51. Mushrooms
Beta-glucans bind to
components of our
immune system (like
macrophages), activating
their virus fighting
potential

52. Olives
Kefir, natto, kimchi, miso, tempeh,
sauerkraut, pickles, olives and
yogurt are all fermented foods

53. Olives
Fermented foods provide
probiotics – healthy bacteria that
regulate the immune system

54. Olives
Fermented foods provide probiotics –
healthy bacteria that regulate the gut
immune system – our first line
of defense

55. Blueberries
You can’t do better than fresh
fruits and vegetables to
support your health and
immune function

56. Blueberries
Blueberries, raspberries,
cherries and red grapes have
a very high antioxidant
potential (ORAC score)

57. Blueberries
Compounds in blueberries
work synergistically with
vitamin D to boost immune
function and help us fight off
viruses and bacteria

58. Water
Drinking water and
clear fluids keeps
you hydrated and
prevents viruses
from adhering to the
lining of the nose
and throat

59. Water
Water can decrease
congestion and
prevent dehydration.
Avoid alcohol and
caffeine during
illness as these can
be dehydrating.

60. Sugar
Refined sugar decreases
the ability of white blood
cells to engulf and destroy
viruses and bacteria.

61. Sugar
Refined sugars decrease
the function of the immune
system for six hours after
ingestion.

62. A good laugh and a
Long sleep
are the best cures in
the doctor’s book.
~Irish proverb

63. Sleep
Immune cells are
produced during sleep
that allow you to
fight off cold and flu
viruses

64. Sleep
Inadequate sleep
increases stress
hormone and
increases
inflammation
in the body

65. Sleep
Studies have shown
that well-rested
people who get the
flu vaccine develop
stronger protection
against the illness

66. Exercise
Regular, moderate
exercise supports healthy
immune function

67. Exercise
Exercise increases the
production of white blood
cells and helps you fight
off infections faster.

68. Exercise
People who exercise
regularly experience
fewer colds and flus
and recover faster

69. Stress
Both chronic
and acute
stress can
inhibit immune
function

70. Stress
Chronic stress
inhibits both
branches of our
immune system –
the innate and
learned immune
systems

71. Stress
High levels of
stress hormones
lead to increased
inflammation and
poor immune
response

72. Stress
People with regular
meditation habits
have healthier
immune responses

73. Stress
People who
meditate regularly
have better immune
responses to flu
vaccination

74. Stress
Learn to manage
stress and consider
meditation,
exercise, social
connections, yoga
or tai chi to relax

75. There are many
Natural
that can help you
overcome a cold or flu
and get back to wellness
Treatments
Faster

76. Echinacea
No single botanical has more
research on it’s ability to enhance
immune function than echinacea.

77. Echinacea
Echinacea is a broad-spectrum
antimicrobial – able to help your
body fight off viruses and bacteria

78. Echinacea
Echinacea is especially useful for
coughs, colds, and infections of
the nose, throat and sinuses

79. Echinacea
Also used to help repair inflamed
or damaged tissues, preventing
infection from taking hold.

80. Echinacea
Echinacea activates the macrophage
defense system – the immune cells
that initiate the destruction of viruses,
bacteria and cancer cells

81. Echinacea
Some studies have found that
echinacea can reduce the
chances of catching a cold by
58%

82. Echinacea
Echinacea taken during the early
stages of cold and flu can reduce
severity and duration of symptoms

83. Astragalus
One of the best herbs
for immune support.
Boosts a depleted
immune system
(both specific and
non-specific immunity)

84. Astragalus
Astragalus stimulates
the body’s production
of interferon – our
body’s early warning
system.

85. Astragalus
Interferon is produced
by virus or bacteria
infected cells, alerting
neighbouring cells to
increase their
defenses.

86. Astragalus
Astragalus is also
effective at restoring
immune function after
a viral infection and
preventing recurrent
coughs
and colds

87. Elderberry
Elderberry is one of
the most powerful
natural antivirals.

88. Elderberry
Many studies have
shown that
elderberry is an
effective treatment
against several
strains of the
influenza virus

89. Elderberry
Elderberry, when
used regularly, can
bind to flu viruses,
blocking their entry
into our cells and
preventing infection.

90. Elderberry
Elderberry, taken at
the first signs of
influenza, can
decrease flu
symptoms by
several days
(from 6 days to 2).

91. Elderberry
Elderberry is safe for
use in adults and
children and is
available as a
delicious syrup.

92. The best approach this
Cold and Flu
is to support your immune
system and avoid illness
Season

93. And if you can’t avoid
Cold and Flu
stay home and treat it early

94. Wash your hands
Cover your mouth
Stay home from work
Eat a healthy diet
Get enough sleep
Exercise
Avoid stress

95. Take your vitamin D
Get enough vitamin C
Get enough zinc
Eat fermented foods
Stay hydrated
Use natural remedies
when you need them

96. Questions?
www.drlisawatson.com