Colds are the number one reason for missed days of school and work. Adults average two to four colds each year, while children average about five. As temperatures drop, we begin to congregate indoors, and we are more likely to spread viruses. Although viruses trigger your cold or flu symptoms, it is not the real cause of illness. The real reason you get sick is because of an impaired immune system.

Why is your immune system impaired? It could be any number of issues: your vitamin D levels could be down due to decreased sun exposure, you are eating too much sugar and refined grains, you aren't getting enough sleep, you aren't getting enough exercise, you aren't dealing with stress in your life, or any combination of the above.

Vitamin D is an extremely effective antimicrobial agent with the ability to kill bacteria, viruses and fungi, yet it is estimated that 85 percent of Americans are deficient in it. The best source of vitamin D is direct sun exposure, but oral supplements can be used when that isn't possible. To prevent the flu, children and adults need 35IUs per pound of body weight. The only way to know if your vitamin D level is optimal is through blood testing.

You need to address nutrition, sleep, exercise, and stress issues at the first hint of cold or flu symptoms. This is when changes will be most effective in boosting your immune system. Drink plenty of pure water. Eat foods that will strengthen your immune response such as fresh vegetables, fruits, coconut oil, garlic, high-quality protein, and fresh herbs. Regular moderate exercise and effectively managing your daily stress both contribute to a resilient immune system.

There are supplements that can be beneficial to helping you fight off pathogens, but they are secondary to making the lifestyle changes discussed above. Some helpful supplements include vitamin C, zinc, oregano oil, and herbs such as Echinacea, olive leaf, holy basil, Andrographis, elderflower, and peppermint.

For more information, contact Dr. Wendy at haydenhealth@gmail.com.