19 October 2017

Cold & Flu Busters

We were lucky to have Kaitlyn's input on how to prepare for cold season in our latest Stone Store flyer... and she also sent along the quick facts below.  We hope you and yours stay healthy this Fall!



          Vitamin C
o   A 5 year trial found that 500mg Vitamin C taken preventatively reduced the frequency of the common cold1 Eat more red bell peppers, broccoli and fruits like kiwi for Vitamin C!
·         Vitamin D
o   Supplementing Vitamin D deficient patients with adequate Vitamin D resulted in a reduced frequency of cold-related work absences2
o   Tip: check in with a Naturopath to measure your levels.
·         Probiotics
o   Probiotics were shown to be superior to placebo in reducing the episodes of acute upper respiratory tract infections and decreased antibiotic use and school absences3
o   Probiotics are a very important adjunct to your health regime, and can help reduce dependence on antibiotics and sick days for you and your family!  Nourish your gut with these probiotic foods: Yogurt, Kefir, Kimchi, Sauerkraut and Kombucha
o   Interested in learning more about probiotics? This will be a seminar held by Kaitlyn in the near future.
·         Echinacea
o   This herb has been used for many years and is a strong immune-boosting herbs added to many herbal blends. Echinacea has been shown to reduce the incidence of common colds and therefore is great to use as prevention 4



Vitamin C
o   This vitamin does double duty when it comes to preventing and treating colds. A large trial found that 1g/day taken prophylactically during cold and flu season prevent the drop in leukocytes (white blood cells) that occurs and decreased the severity common cold symptoms5
o   Zinc supplementation was shown to decrease the symptom duration and severity score of the common coldUp your dietary zinc intake by eating more red meat, seafood, pumpkin seeds, beans and lentils.
o   Tip: Come into the clinic for an in-office Zinc tally test to see if you would benefit from zinc supplements or if dietary zinc is enough for you!
Herbal Medicine
o   There are many botanical herbs that are effective in treating a cold or flu. Some common ones are: Echinacea, Astragalus, Reishi, Licorice and Andrographis.
o   Tip: A naturopath can create an individualized tincture for you that matches your unique immune needs or your cold symptoms 

Using Essential Oils at Home for Cold and Flu

1.    Immune-boosting shower – If you don’t have enough time to do a full steam inhalation try adding a few drops of antimicrobial essential oils to your shower for an invigorating experience. Eucalyptus and rosemary are great oils to use. The heat in the shower will diffuse the scent.

2.    Steam Inhalation – Add a few drops of Eucalyptus or Lavender essential oil to a large bowl of boiled water (I use a large metal bowl). Put your face over top of the bowl to inhale the aromas. While doing this, drape a towel over top of your head to create a steam chamber. With eyes closed, inhale the vapours for 5-10 minutes. Added benefit: This feels like a skin facial as well! 

If you would like to make a customized cold and flu prevention and treatment plan this season, book in with Kaitlyn by calling 519-821-1999 or emailing clinic@healingfoundations.ca
Kaitlyn plans on doing seminars on different health topics in the future. Stay tuned for when the next seminar will be available. 

1.      Sasazuki et al (2006). Effect of vitamin C on common cold: randomized controlled trial. Eur J Clin Nutr.
2.      Schmidt & Zirkler (2011). Dietary efficacy of a micronutrient combination in patients with recurrent upper respiratory tract infections. Results of a placebo-controlled double-blind study. MMW Fortschr Med
3.      Quick (2015). Cochrane Commentary: Probiotics for Prevention of Acute Upper Respiratory Infection. Explore (NY).
4.      Karsch-Volk et al (2015). Echinacea for preventing and treating common cold. JAMA
5.      Anderson et al (1972). Vitamin C and the common cold: a double blind trial. Can Med Assoc J.
6.      Al-Nakib et al (1987). Prophylaxis and treatment of rhinovirus colds with zinc gluconate lozenges. J Antimicrob Chemother.