5 Holistic Ways To Beat Fall Flu Season

It’s coming, as it always does.

With kids back to school and people indoors more, the fall cold season is almost upon us.

Wouldn’t it be nice if you could not get sick this fall?

That’s what we’re here for today. Strategies that we can think about and take action on now so that we won’t get sick in a couple of weeks.

Start preventative care early

How often do we try to cram down extra Vitamin D capsules and slam green tea and echinacea when we feel a cold already coming on?

Vitamin D can help to cut down on sickness time but works even better if you start with a better vitamin D range in the first place.

Make sure that you’re getting in good doses of vitamin D through sun exposure before the summer wraps up, or supplementing with Vitamin D if you aren’t able to. Take 2,000 IUs per day as a maintenance dose and if you do feel a cold coming on, bump it up to 5,000-10,000 IUs for a couple of days until you see your systems subside.

Also, take advantage of the fresh summer produce and get in your daily dose of veggies. Aim for 800 g of raw produce or about 6 cups. This looks like 6 fistfuls of vegetables each day. Now be honest, are you hitting that every day? If not, a greens supplement like Genuine Health’s greens+ will keep you healthy.

Boost Your Physical Resilience

Colds primarily affect us when our physical health gets compromised when our immune system is working overdrive to fight off those foreign invaders of fall cold and flu bugs. This combined with the stressors of the busyness at work and school as the season changes from school break vacation mode runs us over until illness sets in. Physical resilience gets built by adding healthy doses of physical stress to your system while everything else is under control.

Do a hard workout once or twice a week, experience a cold tub or hot sauna session, or combine them together for contrast therapy. Pushing ourselves in this way when we can properly recover from it makes us stronger to handle other types of physical stressors like colds that push our immune system to the limit.

Minimum dose:

The minimum dose for effectively using the cold plunge is 11 minutes per week and an hour per week in the heat of the sauna.

A hard workout can push you in as little as a couple of minutes if you’re doing a Tabata interval. To really boost your resilience with workouts, 30 minutes to an hour is more likely going to be most beneficial to work on now.

Eat Fermented Foods

Eat Fermented Foods: Incorporating fermented foods into your diet can have numerous health benefits, including boosting your immune system. Fermented foods such as kimchi, sauerkraut, and kombucha are rich in probiotics, which promote a healthy gut microbiome. A balanced gut microbiome is closely linked to a strong immune system. By consuming fermented foods regularly, you can support your body's defense against pathogens and reduce the risk of falling sick during the fall season. Whether you choose to add a spoonful of sauerkraut to your salad or enjoy a glass of kombucha with your meals, every bit of fermented food contributes to enhancing your overall well-being.

Minimum Dose: Even a small amount of fermented foods added to your diet can make a difference. If you're not a fan of fermented foods, you can consider taking a daily probiotic supplement as an alternative. These supplements provide a concentrated dose of beneficial bacteria that can support your immune system. Incorporating fermented foods or probiotic supplements into your daily routine can help strengthen your body's natural defenses and keep you healthy throughout the fall season.

Practice Breathwork

Breath work has become a popular way to increase resilience and physical health thanks to people like Wim Hof who have shown the power that breathing can have. Breath work may just be a fancy way to talk about breathing but the distinction is important because we typically breathe shallow and high into the chest, causing a higher state of stress and limiting the ability to relax.

Breathwork can be an effective practice for reducing stress and improving physical health. It involves specific breathing patterns that can help induce a state of relaxation and calmness. By focusing on deep, intentional breaths, you can activate the parasympathetic nervous system, which is responsible for promoting relaxation and reducing stress. One popular breathwork technique is the Wim Hof Method, which involves taking deep breaths followed by a full exhale. This practice can help regulate your breathing, reduce stress levels, and improve your overall well-being. Incorporating breathwork into your daily routine, even for just a few minutes, can have a positive impact on your physical and mental health.

To practice breathwork, you can start by finding a quiet and comfortable space. Close your eyes and take a few deep breaths, inhaling deeply through your nose and exhaling fully through your mouth. Then, try the physiological sigh protocol by breathing in fully, sipping in a little bit more air, and exhaling slowly. Repeat this for at least one minute, focusing on the rhythm and depth of your breaths. You can also explore other breathwork techniques and find the ones that work best for you. Remember, even a short session of breathwork can be beneficial, so don't hesitate to incorporate this practice into your daily routine to reduce stress and improve your overall well-being.

Minimum Dose: 1 minute. That’s right. Do four breaths right now following Andrew Huberman’s physiological sigh protocol of breathing in fully, sipping in a little bit more air, and then fully exhaling slowly.

Forest Bathing

The Japanese term shinrin-yoku meaning forest bathing originated when researchers began to notice the negative effects that being cooped up 24/7 in densely populated cities like Tokyo was having on the mood and well-being of people.

Being in nature, bathing yourself in the surroundings and taking it all in has such a pronounced effect on improving mood and reducing stress that it’s become an accepted remedy for ailments. Because getting into nature is beneficial for reducing physical and mental stress, it’s also great for keeping your immune system healthy. Be sure to get lots of time in nature now that the weather is still great but also consider the minimum dose throughout the winter months too.

Minimum Dose: 20 minutes, 3 times per week.

This is enough to make a difference when we’re stuck inside more, spreading germs with friends, family, and coworkers.

Remember, these strategies are not foolproof but can help reduce the risk of getting sick. If you experience any concerning symptoms or have specific health concerns, it's always advisable to consult with a healthcare professional for personalized advice and guidance.

Stay healthy and enjoy the fall season!