Staying Healthy This Fall: Tips From Our Naturopath

By Dr. Birgit Lenger, ND, Anchorage Naturopath

Colds, flu, COVID, RSV – what to do?!

It’s that time of year when all those viral infections are on the rise – I see it in my office here at Natural Health Center every day.

Aside from staying current on appropriate vaccinations, there are plenty of naturopathic options to help keep your immune system humming and ready to fight off those bugs.

The basics still count!

Staying healthy doesn’t have to be expensive or complicated – go back to the basics, including:

• Get enough sleep. Adults should get 8 hours per night, teens should aim for 8-10 hours and school-aged kids should get 9-12 hours. Make sure your bedroom is dark, cool, quiet and “unplugged” (i.e., turn off the electronics!).

• Eat a clean, whole-foods diet, and avoid junk food and sugar. High amounts of sugar leads to excessive cytokine production and inflammation. Did you know your white blood cells’ ability to fight off infection is compromised for several hours after consuming the amount of sugar equivalent to a medium milkshake?

• Boost fruits and vegetables in your diet. Use garlic and onions liberally in cooking. They contain phytochemicals that support your immune system and are antimicrobial.

Also add in mushrooms. The proteoglycans and polysaccharides found in shitake and maitake mushrooms will boost your killer cell activity to fight off infection.

You can support your gut microbiome with fiber as well as fermented foods like sauerkraut, miso, kim chi and unsweetened yogurt or kefir. You can also try a probiotic with beneficial strains such a Lactobacillus acidophilus, fermentum, plantarum and paracasei as well as Bifidobacterium bifidum. Several Bifidobacterium and Lactobacillus species have been shown to reduce the incidence of upper respiratory tract viral infections.

Looking for some inspiration? Here’s a link to the recipe for Bastyr University’s fiber-rich immune support breakfast. (You can find the ingredients at Natural Pantry, our neighbor just up the street!)

• Remember to hydrate well and drink adequate water (about 8 cups per day).

• Avoid alcohol. Turns out even one drink can be problematic. That glass of wine you thought was heart healthy? Not so much. The World Health Organization officially stated in January 2023 that there is no safe level of alcohol and Canada followed suit with similar guidance.

• Exercise and move your body. Regular moderate exercise is beneficial – but don’t overdo it as prolonged periods of intensive exercise training can depress immunity.

• Manage your stress. Love and laughter release the hormone oxytocin, which sweeps away the immune-suppressing effects of the stress hormone cortisol. You can also achieve this by adopting a daily gratitude practice, connecting with others in your community, snuggling a pet or listening to music.

• Spend time in nature. Walks in the park or forest amp up our natural killer cells. The compounds released by plants into the air raises our white blood cells for up to a week after exposure!

• Purify your indoor air. This time of year, we’re spending increased time indoors, so it’s important to be mindful of indoor air quality. Plants such as the spider plant, ficus, philodendron, English Ivy or Peace lily can help clean your indoor air. You can also clean your indoor air by running a HEPA filter and avoiding use of toxic household products.

• Pay attention to your home’s humidity. Ideal home humidity level should be around 40%. Too dry and you’re vulnerable to illness. Too humid and you increase the likelihood of mold growth, which is a stressor to your immune system.

• Include immune-supportive nutrients and herbs in your regimen, such as Vitamin C, Vitamin D3 , zinc, n-acetyl-cysteine, elderberry and echinacea. Colostrum supplementation is another way to reduce the incidence and duration of upper respiratory tract infections.

• Avoid toothpastes containing the detergent sodium lauryl sulphate, which strips away your natural oral immune barriers.

• Use a neti-pot to rinse your nasal passages, reducing inflammation and boosting resiliency.

Explore hydrotherapy techniques

I often encourage my patients to try some good, old-fashioned hydrotherapy techniques, such as contrast showers or the wet sock treatment.

A contrast shower has been shown to stimulate vitality and promote detoxification.

1. Take a hot shower and then switch to a cool/cold rinse for about one minute.

2. Switch back to hot for 3 minutes.

3. Then repeat cool rinse.

4. Continue alternating for 3-5 cycles.

5. End on cool.

The wet sock treatment boosts immunity and circulation at the first sign of cold or flu.

1. Just before bed, wet one pair of thin, cotton socks in cold water. Wring out well and put on.

2. Put on one pair of thick, woolen socks over the thin, cotton socks.

3. Climb into bed, cover well, and sleep all night with socks on. They will be dry upon waking!

Your health is in your hands

Last but certainly not least, the importance of washing your hands often with warm water and soap cannot be overemphasized!

Struggling with an illness?

If you are struggling with an illness and need support, or if you’d like to explore how to be more proactive about your health and wellness, we’d love to hear from you. We have a team of experienced, compassionate naturopathic providers at Natural Health Center. Contact us to learn more or to schedule an appointment.

About Dr. Birgit Lenger, ND, Anchorage Naturopath

Dr. Birgit Lenger is a naturopathic physician in general family practice and welcomes patients of all backgrounds.

As a naturopath, she enjoys caring for people in all stages of life, from infancy and adolescence through advanced age. She helps patients and families overcome obstacles to health, thrive and achieve lasting wellness.

Learn more about Dr. Lenger or contact us to schedule an appointment.