Essential Tips to Safeguard You and Your Family Against Flu

'Flu season', for a variety of reasons, is now all-year-long, but infections peak during the winter months. It brings with it a wave of illness that can have you bedridden for 7-10 days. For vulnerable individuals, the latest upgraded 'super flu strain (H3N3) can result in longterm lingering fatigue and a persistent phlegm-filled cough. Yes, 'Long Flu' is a thing, just like 'Long COVID'.

Nowadays there are a multitude of Flu strains in circulation, ranging from mild to very aggressive - so you may think you've got a cold, when it's actually mild flu.

Understanding how the flu spreads means you can take practical steps to significantly reduce your risk of full-blown infection. This post aims to offer clear, actionable advice to help you stay safe from this viral infection.

How the Flu spreads

The flu virus is dispersed mainly through droplets when an infected person coughs, sneezes, or talks. Droplets (containing viral bodies) can land in the mouths or noses of people nearby, or be inhaled into the lungs. Bugs can also reside on everyday surfaces or objects we touch (i.e. supermarket trolleys or train handrails). Exposure to an individual whose had a flu shot (within the previous14 days) can also increase your risk of infection (due to post-jab 'shedding' of the virus).

Knowing this can help focus your efforts on breaking the chain of transmission. Simple habits like covering your mouth when coughing and avoiding close contact with sick or inoculated individuals can reduce your chances of catching the flu.

Practice Good Hand Hygiene

Keep your hands 'soapy' clean (and warm!) during the winter months to reduce your risk of flu contamination

Regular handwashing is one of the simplest and most effective ways to prevent flu infection. Wash your hands with soap and HOT water for at least 20 seconds, especially after being in public places, touching shared surfaces, or coughing and sneezing.

If you're frequently out and about, and soap and water may not be available, carry an antimicrobial hand sanitiser (such as Invirtu, Serenity Veresist or Nilaqua from Amazon).

If there are periods you're unable to clean you're hands, just try to avoid touching your eyes, nose, and mouth with unwashed hands, as this is the most common way the virus enters your body.

Maintain Clean Surfaces

Flu viruses can survive on surfaces for several hours. Cleaning and disinfecting frequently touched objects and surfaces helps reduce the risk of infection. Focus on areas like doorknobs, light switches, countertops, phones, and keyboards.

Non-toxic household antimicrobial disinfectants such as Neat or Method are great options. Antibacterial and antiviral Clean & Fresh Essential oils (from Amazon) is an effective natural antimicrobial cleaner.

When travelling, rub down surfaces you're going to touch (e.g. airplane arm rests and food tables or train tables) with antiseptic wipes such as Cheeky Panda or Freshwipes (from Amazon).

Boost your immune defences

The most important strategy of all, is to ensure your immune system is really robust, so it can naturally fight off any nasty bugs you might come into contact with. Knowing your immune system has your back and is doing the job it's designed to do, can really offer piece of mind and allow you to live your life free from fear of respiratory viruses. Here are some EVERY day tips to build your resilience against flu strains:

• Take 30ml of nano zinc or 30mg of zinc sulphate. Zinc inhibits viral replication and is absolutely crucial for white blood cell and antibody production.

• Supplement with 1000mg of vitamin C (as magnesium ascorbate or a food-based product such as Amla berry or citrus pulp). Vitamin C is also critical for increasing white cell counts (neutrophils, eosinophils, basophils and macrophages) to destroy viruses

  NB: I do NOT recommend opting for Vitamin C in ascorbic acid form.

• Take 2000iu of vitamin D3 to regulate the innate and adaptive branches of our immune system.

• Get enough sleep - aim for 7 to 9 hours per night. If you really want to power up your immune system, be sure to sleep between 10pm - 2am. During this early part of the night, when the body enters deep, slow-wave sleep, immune cells are reorganised and prepared for the next day's challenges. It's a critical, highly active period for the immune system to reboot, often referred to as a time of intense 'immune surveillance' and 'memory formation'.

• Manage stress through relaxation techniques or fun hobbies. High stress leads to elevations in adrenaline and cortisol. Chronic exposure to these stress hormones increases vulnerability to illness by reducing effective immune cell function, slowing healing and decreasing antibody response.

• Staying physically active with regular (gentle to moderate) exercise.  Exercise enhances oxygen uptake, helping to keep viral replication low (pathogens thrive in a low-oxygen environment). Exercise also massages the lymphatic system. The lymphatic system acts as a "superhighway" for immune cells, moving them through a network of vessels and nodes to detect and destroy pathogens,. NB: High intensity exercise increases adrenaline output, so can weaken immunity and increase your risk of full-blown infection.

• Stay hydrated by drinking plenty of fluids (at least 1.5L). Water thins the blood allowing for optimal oxygen, white blood cell, and immune-boosting nutrient delivery to cells. The ideal beverages for stopping Influenza in its tracks are: Fresh thyme tea with orange slices and raw or wild honey; Lemon balm tea with lemon slices and raw or wild honey; fresh ginger, lemon and honey 'tea'; fresh orange juice; fresh grapefruit juice; 100% coconut water and filtered/distilled water with lemon or lime slices. PLEASE DO NOT DRINK GRAPEFRUIT JUICE IF YOU'RE TAKING ANY PHARMACEUTICAL DRUGS.

• Reduce your intake of mucus-forming foods - this includes eggs, dairy and gluten (wheat, rye, barley and spelt). These foods all increase the production of mucus in the digestive tract, respiratory tract and lymphatic system. Viruses absolutely love to nestle and breed in the warmth of a thick mucus-filled gut or lung lining. Consumption of these foods not only increases the risk of flu, but also sickness from COVID, sinusitis, bronchitis and Pneumonia.

• Up-the-ante when it comes to fruits, veggies, spices and herbs - plant foods contain the highest levels of natural antiviral, 'mucolytic' (mucus-loosening) and 'expectorant' (mucus-expelling) compounds. Try to incorporate one or two of these powerful medicinal foods into your daily diet: garlic, onions; leeks; shallots; spring onions; chives; thyme; rosemary; oregano; ginger; turmeric; cumin; bananas; grapes; oranges (& orange juice); tangerines; grapefruits (& grapefruit juice) and raw or wild honey.

Recognise Flu Symptoms Early

Knowing the signs of the flu can help you take quick action to care for yourself and avoid spreading the virus. Common symptoms include:

• Fever or chills (38°C / 100.4°F or higher)

• Cough

• Sore throat

• Runny or stuffy nose

• Muscle or body aches

• Fatigue

• Headaches

  
  

If you experience onset of any of these symptoms, nutrient levels will need to be ramped-up to 'therapeutic' dosages and additional immune-boosting/antiviral supplements may need to be considered in order to stave off full-blown infection.

If you need help with stopping viral replication in its tracks or speeding recovery from Long Flu, get in touch by text (07789 936344) or via email (hannahbrownnutrition@gmail.com). We can book a session to implement a comprehensive personalised 'anti-flu' protocol (taking your current diet, supplements, medication and lifestyle into consideration).

If you'd like to carry out the Oligoscan test to check your levels of immune-boosting vitamins or minerals to ensure your immune system has the ability to protect you from Flu, COVID, Norovirus or RSV, DM me to book a test.