SLEEP
Our society somehow has gotten the idea that sleep is for “wimps.” If one is not working and playing 24/7, then one is really old fashioned, unproductive, behind the times. This is really unfortunate. Traditional medicine philosophies have long promoted the importance of adequate sleep. Traditional Chinese Medicine even refers to sleep as a nutrient.

Why all of this fuss about sleep?

Because sleep is when our body recovers, rebuilds, heals and restores itself. If we do not let ourselves get enough sleep, our body then is left without all of the necessary resources, and we are draining our energy “bank.”

Repeatedly people tell me that they were doing ok until they had a few nights of less sleep, and then they “caught” the cold or flu or virus that was going around.

A person should feel rested after a good night’s sleep. If that means that person needs 9 hours per night, then that is what that person’s body needs.

DIET
Now is the time to reinforce our immune systems by eating a good diet. Eat lots of vegetables, with some fruit and protein and whole grains (if these agree with you). In general, the more processed the food, the less nutritious it is. Now is the time to cut out sugar (processed sugar) as in cakes and cookies, especially on a regular basis.

Scientific studies show that sugar suppresses the immune system for hours after it is eaten. If we have the habit of eating sugar in some food or beverage even two or three times per day, this means we are keeping your immune system suppressed all of the time. And then we wonder why we get sick…

So now is a good time to get into the habit of cutting out the extra sugar – unless it is a very special occasion.

Consider Stevia or a little honey or maple syrup as possible substitutes for sweetening if necessary.

HAND WASHING
Everybody seems to know this by now, but washing our hands frequently, especially after touching a public object (like a door handle) is essential for protecting ourselves from “bugs” that are carried by other people. Remember to clean under fingernails.

I recommend good old-fashioned soap and water. I do not recommend the antibacterial soaps, nor the antibacterial wipes that people have taken to use instead of washing their hands. They will kill the good bacteria that are on your skin. Those bacteria are just as important for our immune defense system as the bacteria in our gut. There may be special places where we might need those wipes, but in general I am concerned about their “killing” power as well as the chemicals on them.

EXERCISE
Exercise in moderation and according to our own physical status builds us up, increases our energy output, and improves our circulation. This increased energy reserve can then be used by our immune systems in times of stress (including illness).

VITAMIN C
To put Vitamin C into perspective, note that we are the only mammals that do not make our own vitamin C. It’s antiviral and anti-allergy qualities are well documented. Now is the time to begin taking it. How much? Each person’s need for vitamin C is individual. Take it until what is called “bowel tolerance.”

This means that above this dose, the vitamin C induces loose bowels or even diarrhea. One person may experience this at 500 mg of vitamin C while another person needs 5000mg to get the same effect. In addition, when we become ill, especially with a viral illness, our need for vitamin C increases greatly. At the first symptom of an illness, start taking vitamin C in hefty doses. If you already know what your healthy tolerance level is, you can start there and increase to your new tolerance level. Be sure to take it daily.

Vitamin C does not accumulate in the body so we do not need to worry about taking excessive amounts over time.

PROBIOTICS
The beneficial bacteria in our GI tract are part of our first-line of defense against infection. My patients have taught me a useful clue. At the first sign of an illness, they begin taking their acidophilus-bifidus (plus) mixture, even every hour. Many have told me they know this has helped keep them from becoming ill (especially along with their vitamin C) or at least they were not as sick as the people around them.

KITCHEN TABLE WISDOM
By Rachel Naomi Remen, MD

Thanks to D.R. for recommending this book to me.

Powerful…Moving…Eloquent
These are the adjectives I would use to describe Dr. Remen’s writing about her work with chronically ill people, including herself. Trained as an oncologist, she comes to recognize that people’s attitudes and thoughts are major influences on their diseases and on their well-being. She empowers the reader to discover the healing powers within. This is the kind of book you can read a few pages at a time and return to again and again. I find it tremendously inspiring, and believe you will also.

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