Natural Ways to Treat and Prevent Respiratory Infections
We are entering the season of viral upper respiratory infections when I am asked by patients and friends how to prevent and treat these annoying illnesses. Antibiotics are of no use for the majority of these respiratory illnesses as most are caused by viruses, rhinovirus and coronavirus being the most common. A recent meeting of experts of integrative holistic medicine discussed treatment options that make sense for all of us. Addressing your environment, immune system and emotional health may help treat the 3-4 upper respiratory illnesses most of us get in a year. Here are your goals:
Heal the mucous membranes by reducing and eliminating inflammation:
1) Dry air is the worst offender for cracks in our mucous membranes which are our first line of defense. Striving for optimal air quality is key, and what does that mean for us? Air that has a humidity level of 35% to 55%, a temperature of 65° to 85° F. Home-based methods for achieving optimal air quality exist and I've seen them at Bed Bath and Beyond, for example. While I'm not advocating everyone go out to buy these, if you are a frequent sufferer of respiratory illnesses it is worth a try. Options include negative-ion generators that do not emit ozone, an electrostatic or pleated furnace filter, and keeping the furnace, air ducts, and carpets clean, without the use of harsh chemical-based cleaning agents.
2) At a recent conference sponsored by the Scripps Center for Integrative Medicine many experts recommended the use of warm-mist room humidifiers in bedrooms and offices, especially during the winter months. If you want to go green with this certain plants can also assist in cleaning the air, including those that remove formaldehyde (Boston fern, chrysanthemums, striped Dracaena, and the dwarf date palm), and carbon monoxide (spider plant).
3) As I have mentioned in previous blogs, other strategies for healing mucous membranes include staying hydrated, so how much water should you be drinking during the winter months? It is recommended we drink 0.5 oz of water per lb of body weight a day. It also helps to use a saline nasal spray with aloe vera or other anti-inflammatory herbs every 2-3 hours and some even recommend inhaling medicinal eucalyptus oil, and swabbing peppermint oil outside of both nostrils following use of the saline nose spray.
4) A new favorite remedy used by my patients is nasal irrigation which has been found to alleviate sinus and nasal symptoms. I don't feel strongly about one over the other but options include the SinuPulse, a pulsatile irrigation device that removes biofilm covering the mucous membrane, a neti pot or SinuCleanse, or squeeze bottle sinus rinses.
Strengthening or restoring your immune system
1) Exercise. I'm a broken record on this but let me say it again: 20-30 minutes of aerobic exercise at least three times a week, in addition to stretching and strengthening exercises will help strengthen your immune system.
2) Inflammation increases free radicals, so fresh, organic fruits and vegetables, whole grains, fiber, and protein will help you out.
3) Get enough sleep! At least 7 hours of sleep (see my previous blog on sleep) is the most overlooked key to overall well-being and a strong immune system. A lack of sleep will result in more colds and sinus infections. Period.
4) I read something interesting from an expert in the field of Integrative Medicine, Dr. Ivker, who recommends "emotional exercises" that strengthen immune function. These include practicing "safe" anger release techniques such as pounding one's fists on a pillow or punching bag, screaming, laughing, crying, and writing in a journal. A 1999 JAMA study on asthma patients found that writing about stressful experiences had a favorable impact on symptom reduction (JAMA 1999;281:1304-9).
Is fungus or Yeast (Candida) Playing a Role?
1) We don't have a consistently reliable test for fungal sinusitis and though this is not the issue for most of us, with challenging and recurrent cases of sinusitis we should think about this. Patients with suspected fungal sinusitis or Candida/yeast overgrowth (those who don't respond to standard treatments and have recurrent episodes) should for the short term at least, avoid sugar, milk, and dairy products; fruits; vinegar; mushrooms; alcohol, bread and other foods that contain yeast or wheat.
2) I know, what are you supposed to eat? After 3 weeks, you can start to introduce non-gluten grains such as brown rice, quinoa, and millet, and if the elimination of the above listed foods doesn't help you at all then don't continue with it.
Look at the whole picture. Address the mental, emotional, spiritual, and social causes.
1) Members of Dailystrength know this to be true: social connections play a role in good respiratory health. A study that is often quoted to support this idea was a 1984 study of medical students who were tested at final exam time, those who scored high on the Holmes-Rahe Social Readjustment Rating Scale and the UCLA Loneliness Scale had significantly lower levels of natural killer cell activity, 90% lower interferon gamma levels, and lower T-cell responsiveness, compared with those with low-scale scores (Psychosom. Med. 1984;46:7-14).
2) Findings from another study demonstrated that among caregivers of dementia patients, social connectedness correlated directly with immune function. Caregivers reporting the fewest social connections had more upper respiratory infections and decreased immune responsiveness, compared with those who had the greatest number of social connections (Psychosom. Med. 1991;53:345-62).
3) I saw just yesterday in the Los Angeles Times a study about social connections and happiness that showed while a sibling less than 2 miles away who was happy was more likely to make you happy a NEIGHBOR who is happy makes you 36% more likely to be happy. Love thy neighbor.
Let's see if you can get this right, during the viral upper respiratory illness season, stay hydrated, eat right, get some sleep, and stay connected but please please wash your hands.
Dr O.
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Are air purifiers much use in helping with respiratory problems? I'm considering purchasing one which is pretty cheap, but wondered whether to get a better one if it helps prevent infections.
Tim
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How to prevent upper respiratory infections ? I stayed home from work today with what feels like the beginning of an upper respiratory infection. I used to get them a lot as a child, but then for probably 20 years I almost never got them. Now in the last couple of years, I seem to get two or three every year. I know how to avoid colds....washing my hands a lot, not touching my face, get lots of vitamin C, etc. But is there a way to keep from getting these darned infections?? (By the way....any advice for helping get rid of one besides antibiotics would be great, too!) thanks by cheap van contract hire park!!!
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By neckties March 23, 2009 5:53pm
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The frequent occurrence of our respiratory illness can also be avoided if we knew how to discipline ourselves. We should protect our ozone layer because the depletion of which lead to various respiratory illness such as emphysema and other other pulmonary disorders. Our health should always be our main concern above all. Long life can be achieve if we practice a healthy lifestyle such as refraining from using of aerosol sprays perfumes which helps to restore the ozone layer, which in turn prevents us from getting respiratory related diseases. The ozone levels have been rising drastically over the last few decades, especially thanks to our use of fossil fuels. It may be in our best interest to reduce those levels, even if means getting installment loans to do it..
The cost of gas has come at too high a price. We all may pay with our lives due to ozone levels.
By NicolasL March 18, 2009 6:22am
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Wow, your boss sounds like something else. The first question I would ask is who has complained and how often have complaints been officially brought to HR's attention? Make sure that all of these issues have been documented and keep records for your own legal protection. Sounds like he has many issues. I would focus on the most eggregious issues. For example, while your boss may leave 2-3 hours after the day begins, that is not as much an issue for you as how he is treating you. Second, while HR has not presented you the resolution, automotive recruitment it may not mean they are not still investigating or have not taken some action. They may also need more evidence. I would continue to provide documentation and evidence of your boss' bad behavior.Third, I would find legal help. Life is too short to have your life ruined at work. Obviously I don't know all the details of your case but if you have evidence of his actions, it sounds like you have a fairly strong legal issue.
By carsalesjobs March 14, 2009 4:29am
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My employer has threatened to fire me if I don't give him a weekly report on what I do on a daily basis. He knows I am on job sites all day or in the office tending paperwork issues. He has not asked this report of anyone else but me. None of the guys have been asked for a weekly report. I am the only female other than a Field Supervisor who is on this job and she is not requested to do any progress reports. Out of 54 employees I am the only one who he has doing this. Is this a fair practice? Is he picking on me? Is this legal? Lots of questions go through my head. He does not treat the women in this office as fair as he does the men....girl..!!!
By Anuya March 11, 2009 9:16am
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I have a question regarding an in-network doctor that my coworker is using. Apparently, this doctor's practice which is located in Greenwich, CT is charging a "Prescription Plan" fee. In other words you have to pay a yearly cost of $25 in order for her to write out prescriptions that you can bring in to a pharmacy to have filled out. She however gives you the option of buying your medicine from her directly. Is this a legal and fair practice..?by ..Anuya..Thanks
By Anuya February 24, 2009 6:47am
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Hello again Dr Orrange - just want to ask - I have emphysema and try to go to our hospital gym twice a week. Today it is 0 degrees outside and I'm thinking although I only have to get in the car and drive the air will be very cold. Do you have any recommendations or guidelines for COPD and Emphysema re temperatures outside - when it is safer to stay at home. Next 5-7 days it is unlikely temperatures will rise above 3 degrees celcius. Thank you.
By Breathes December 29, 2008 6:44am
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Hey Doc did you see the 2007 release of the UC Berkley study on supplements? Here is the citation: http://www.shaklee.net/steve/prodV...
Here is the background on the company: http://www.shaklee.net/steve/about... These two should keep you busy for a while. But the gist of the UC study is that there is a REAL and significant difference between Shaklee products and no supps and the third group 1 single daily and this was for a 20 year period of use. Not a clinical study true. But the Shaklee people were older than the other two groups. And ALL of the markers were better in the Shaklee Group than the other 2 groups.
Here is the lady in charge of this stuff-Dr. Jamie McManus, M.D., FAAFP
Shaklee Chairman of Medical Affairs, Health Sciences and Education
Link to the study- http://landmarkstudy.com/
MD resource web page-I can't get in here as it is reserved for you guys
http://physicians.shaklee.com/
Have a great read!
By folsomkid December 23, 2008 8:53pm
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That is an excellent post Dr Orange, thank you so much for posting.
By Breathes December 19, 2008 9:42am
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THANKS! This is such awesome great information.
All the best and happy holidays to you and your's.
cindy (FeelingRough)
By FeelingRough December 18, 2008 5:14pm
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My Mom has Alzheimers, she is 87, and has been treated in hospital recently for pneumonia. I will start looking for a humidifier for her room at the nursing home and also talk to the RN in charge of the home about her fluid intake. Whenever we visit her, she seems to be very thirsty and I don't know if she is getting fluids regularly. Thank you for the article!
By DanaR December 12, 2008 8:45pm
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Great gramy! I really like thyme for the cold season. My friends swear by my thyme tincture and I have to make some for everyone around this time of year. Thyme isn't as strong as oregano but it really works. I even like the state. Marjoram will work too as will rosemary. In case anyone doesn't have thyme or oregano around. One herbalist I read said that she used turkey seasoning when her son fell ill at a friends house. The seasoning had thyme marjoram and oregano in it. She made a tea and gave it to her son and zipped him into a sleeping bag, 4 hours later he felt MUCH better.
By ALC67 December 10, 2008 1:55am