Preventing Colds & Flu – An Ayurvedic Perspective

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Everyone has respiratory infections. Statistics show that an average adult can expect to get two to three colds per year. When the body is invaded by disease, the immune system makes every effort to destroy both the germs and the infected cells.

Because we are surrounded by bacteria and viruses constantly, even when we are healthy, these impurities can’t be the sole cause of disease. Otherwise, we would always be sick. We become ill when there is a breakdown in our immune system due to some physical imbalance. Ayurvedic medicine is a science of balance. Whenever we have a disease, there is an imbalance inviting that disease to occur.

When I am asked, this is the advice that I give for Preventing Colds and flu.

Preventing Colds & Flu- breathe


Perform breathing exercises (outside if possible), and circulate more fresh air throughout your home. Exercise regularly. Walking for 45 minutes a day will increase the body’s immune defense mechanism. However, do not over-exert yourself. Exercising longer than 90 minutes per day may actually increase your risk of upper respiratory infections.

Preventing Colds and flu - reduce allergenic load

Reduce the “allergenic load” in your house.

Carpets, gas heaters, wood-burning fireplaces, fungi, mold and chemicals of any kind can weaken your immune system. Consider using electrostatic and charcoal filters in your house to clean the air.

Preventing Colds and flu -Healthy Diet

Reduce your sugar and dairy intake.

Eat fruits and vegetables instead. Winter is a holiday season when we tend to consume a lot of sugar. According to published studies, seven tablespoons of sugar a day retards the immune system dramatically. One can of soda pop contains nearly four tablespoons of sugar. Avoid foods you are allergic to. You may need to ask your doctor what these are.

Take antioxidants!

My personal favorite is Amla. It is a natural source of anti-oxidants and an excellent immune builder. Take one teaspoon three times a day during the winter. Add to this vitamin C (up to 1,000 mg), vitamin E (400 IU), selenium (200 mcg), and natural carotenoids (25,000 IU).

Ayurvedic herbs can also be taken, such as Triphala (500 mg three times per day), holy basil standardized extract (250 mg three times per day) and turmeric extract (250 mg three times per day). When you have a cold or an upper respiratory infection, drink ginger, licorice, and holy basil tea. Garlic and green tea also have immune balancing properties. Drink plenty of warm fluids.

Preventing Colds & Flu-hand wash

Wash your hands frequently.

At Purdue University, in a study of 60 day-care centers, researchers found that people who washed their hands frequently got 50 per cent fewer colds than those who didn’t. I do not like antibacterial soaps because they sometimes force the body to develop drug-resistant bacteria. Avoid frequent touching of your nose, eyes, and ears.

Preventing Colds and flu- get ample sleep

Get ample sleep.

Get at least seven to eight hours of sleep every night. Studies have shown that a lack of sleep can increase your chances of catching a cold.

Preventing Colds and flu- meditate

Minimize stress.

For many, the holiday season can be stressful. Mental and emotional weaknesses have an effect on the physical system and actually increase the risk of catching a cold. Perform yoga or tai chi and spend quality time with your friends and family. Surround yourself with people you care about and those who care about you. A Carnegie Mellon study published in The Journal of American Medical Association found that people who report three or less social ties, such as with friends, family, coworkers or community groups, are more than four times at risk of catching a cold than those with six or more such ties.

The key is to keep a balance in all that you do. It can come from a healthy mind and body, with meditation, stress reduction, exercises and eating nutritious foods. A few exceptions are fine, as long as they are not in excess. Learn to listen to your body’s needs. That’s the best way of Preventing Colds & Flu. Remember, Your body is your best doctor.

Dr virender sodhi

Author – DR. VIRENDER SODHI holds an M.D. (Ayurveda) from India and a N.D. from Bastyr College of Nauropathic Medicine, USA

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