ACAM Integrative Medicine (IM) Blog

Fighting Colds and Flu Naturally

by Anette Mnabhi, DO

How many viruses does it take to get sick?

JUST 3!

Simple steps you can take to help your body!

These foundation steps are critical to building and restoring your immune function. Nothing can replace the basics. No pill can take the place of what the body needs to build and repair itself.

The Foundation

Water, Water, Water

• Humidify the air at home and work!
• Stay Well Hydrated!  Drink 8-10 glasses daily!
• Handwashing–wash those germs away!

SLEEP

• 7-8 hours average
• 9-10 for people with chronic health concerns

AVOID SUGAR

• Sugar paralyzes your white blood cells

REGULAR EXERCISE

• Strengthens your immune system

 A Positive Attitude

• “A merry heart doeth good like a medicine”
• Positive attitude boosts your immune function

Foods & Nutrients To Boost Immune Function

• Zinc
  • Beans, Nuts (such as pumpkin seeds)
• Vitamin C
  • Citrus Fruits, Kiwi, Strawberries, Red and Green Peppers, Tomatoes, Cantaloupe
• Garlic and Onions
  • Antibacterial
  • Antiviral
  • Increase the activity of NK cells and T-helper cells
• Fresh Oregano and Thyme
• Fresh Ginger
  • Honey Ginger Tea
• Vitamin D3
• North American Gingseng
• Probiotics

Super Moist Pumpkin Bread

 This recipe serves:  8

1/2 stick unsalted butter
1/2 cup sugar
1 large egg
1/2 cup canned pumpkin
1/4 cup nonfat, plain yogurt
1/4 cup honey
1 teaspoon vanilla extract
1 cup flour
1 teaspoon baking powder
1 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon ground ginger
1/4 teaspoon ground allspice

 

1. Preheat oven to 350°F. Spray a bread pan with nonstick cooking spray.

2. In the bowl of an electric mixer, beat together the butter and sugar on high speed until smooth. With the mixer on low speed, add the egg and combine. Add the pumpkin, yogurt, honey and vanilla and combine until smooth.

3. In a separate bowl, combine the flour, baking powder, cinnamon, salt, ginger and allspice. Fold this mixture into the pumpkin mixture and combine until smooth.

4. Pour into the prepared pan and place in the center of the oven. Bake for 45 to 50 minutes or until a toothpick inserted into the center comes out clean.

Serving Size: 1 slice of bread

 

Number of Servings: 8

Per Serving

• Calories
• 170
• Carbohydrate
• 33 g
• Fat
• 4 g
• Fiber
• 1 g
• Protein
• 3 g
• Saturated Fat
• 2 g
• Sodium
• 77 mg