Health and Healing Newsletter Nov. - Dec. 2003 Volume 1 Number 1

WELCOME
This begins the first of a bi-monthly news/information letter for our
patients/clients of The Center for Integrative Health and Healing. The Center's practitioners will be taking turns writing these electonic newsletters. We hope you find them informative and useful in supporting your health and wellness.

I've started out this issue myself with some sensible approaches to staying healthy during the cold and flu season….and what to do when you or someone you care for does come down with a cold or the flu.

Best Wishes,

Ronald Stram, M.D.
President, Center for Integrative Health and Healing

COLDS AND FLUS
Cold and flu season is here. Rather than being helpless victims of the many
viruses that cause flu and colds there is much that we can do to boost our
immune system and successfully ward off and deal with the effects of those
pesky viruses.

The best prevention is to avoid contact with these viruses. We are more
likely to pick up a virus through hand-to-hand contact than through
air-borne droplets. Viruses can live for up to 4 hours on the hands, so
frequent hand washing is a good defense from the common cold.

GRANDMA RIGHT, AGAIN
Our grandmothers were right. Studies show that people who eat well, get
enough rest and exercise are less likely to get sick when exposed to
viruses. For instance, eating simple sugars (sweets, cakes, etc.) decreases
the functioning of our white blood cells, the cells that fight off
infection, for up to 5 hours. On the other hand, moderate physical activity
has been shown to increase white blood cells and their functioning.

Stress also lessens our ability to resist getting sick. People who are under stress are about 4 times more likely to catch a cold than those under little stress. Stress can be managed by consciously making choices to slow down the pace of our lives as well as learning stress management techniques, of which there are many. Breathing exercises, meditation, spending quality time with family and friends, taking time out in natural surroundings, yoga and tai chi are some effective ways of counteracting stress.

ABOUT VITAMIN C
Contrary to popular belief, taking vitamin C doesn't actually prevent colds.
However, vitamin C taken in large quantities does appear to lessen the
length and severity of the common cold. So if you do get a cold, taking
1000mg of vitamin C each hour for the first 6 hours and then 3 times a day
for the duration of illness is a reasonable approach. Be forewarned, this
amount of vitamin C can cause stomach upset including nausea and diarrhea.

OTHER HERBAL TREATMENTS
Echinacea is an herb that many people have been using to boost their immune system. As with vitamin C, although it is effective for lessening the length and severity of colds, it is not effective in preventing them. A reasonable dosage is 2 to 3 ml of Echinacea purpura juice or 1 to 2 ml of an extract taken 3 or 4 times daily in juice or water. If you prefer capsules take 150 to 300mg of dried powdered extract in capsule form 3 to 4 times daily. For children younger than 10 years, half of the adult dose is recommended.

Astragalus is an herb that may work to prevent the common cold. If you
experience frequent colds, 4-7 grams of Astralagus daily can be tried during
the cold and flu season. For treatment of the common cold, 10 to 30 grams
daily in either capsule or tincture form can be helpful.

FLU SHOTS?
Flu shots are effective at cutting down the frequency of both the common
cold and flu. Flu shots are widely available in the Capital District. They are effective for about 4 months from time of injection and are best taken towards the end of October and early November during the height of the flu season.

The bottom line is the best way to boost your immune system is through a
healthy lifestyle. And here's something to think about: a cold and flu may
be an opportunity to slow down and a reminder to take better care of
ourselves in the future.