Body and Mind to Heart
by Roberta Lee, MD (topic expert: health)

Without fail, every holiday season ushers in an ongoing stream of patients shuffling into my office for urgent medical appointments. The reason: Cataclysmic colds that don't seem to go away or even worse, stomach flus that reek havoc with our intestines. Of course, they typically present themselves at the most inopportune times -- Christmas Eve or First night of Chanukah. How do we keep these pesky viruses at bay?

Three Rules for Prevention or reduction of the severity of your cold or flu:

1. Wash your hands . This is the single most effective way not to catch the illness. The CDC website is chock full of information on the myriad of waterless hand hygiene products that are available for hand washing. http://www.cdc.gov/ounceofprevention
2. Contact your doctor immediately. He or she may be able to prescribe an antiviral medication to prevent or reduce the severity of the symptoms of your viral infection - but it must be started within the first forty-eight hours of getting ill. Amantiadine and rimantidine are approved by the FDA for use in adults and children for prophylaxis against Influenza A infection. But neither is effective against Influenza B infections. Two newer antivirals for influenza that have been symptomatic for no longer than two days (48 hours) are Zanamivir ( Relenza �) and oseltamivir ( Tami flu�) each have been shown to decrease flu related symptoms by one and one half days. Oseltamivir is approved for patients older than 13 yrs. Zanamivir is approved for patients 7 years and older.
3. Rest. Build in some "you" time. A massage, an hour at the spa or an acupuncture session sounds like something you don't do in a rush - but the relaxation response these treatments elicit in your body are a moment of deep rest. In a time of holiday stress, this could be enough to bolster your resilience against quite a few sneezes and sniffles--not to mention bring your holiday cheer up to an all-time high.

My patients often ask what herbs are useful for helping them through the winter season. Here are my favorites:

For prevention:

• Astragalus dry root: 4-7 grams per day or Astragalus is an herb that has been used in Chinese medicine for hundreds of years. My grandfather used it in our family soup recipe - the one that I used to deliver by hand to our neighbors when I was a little girl. Astragalus has immune boosting properties, and in fact, there are a few small studies indicating that it is useful in reducing the risk of the common cold. It's also useful for rebuilding two areas of the body that are highly vulnerable to the stress response hormones - the immune system and the intestines.
• Vitamin D3 (cholecalciferol): 800 IU to 1000 IU per day. Vitamin D experts are suggesting that there is a significant vitamin D 3 deficient. A low vitamin D 3 level is due to our lack of sun exposure and scrupulous use of sun blockers when we are outside. Sunlight is the major way we convert inactive vitamin D to the active D3 or cholecalciferol form. Vitamin D3 not only strengthens bones, it also supports healthy immune regulation and mood.
• Maitake (Grifola frondosa): 1 gram dried powder twice a day. It is a powerful medicinal mushroom used in traditional indigenous Asian medical practices for immune support.

• Elderberry extract. Elderberry (Sambucus nigra): 2 to 5 grams in tea form three times per day. Sometimes the dose varies among manufacturers, so check the label.
• Host Defense�: 2 capsules a day Host Defense� is a blend of medicinal mushrooms. It is manufactured by New Chapter, a dietary supplement company. (Full disclosure: I am on the scientific board of this company). This product is a combination of reishi, maitake, cordyceps, shitake, and zhu ling, and more all contained in this blend are mushrooms. And each of which in its own right has been shown to have immunity enhancement properties. Those of you who have other medicinal mushroom products containing the same species of mushrooms can use those instead.
• Echinacea: For treatment of upper respiratory infections including the common cold and influenza, a wide variety of doses has been used depending on the formulation. A tablet containing 6.78 mg of Echinacea purpurea crude extract based on 95% herb and 5% root (Echinaforce, Bioforce AG) has been given as two tablets three times a day.

However, this is the season for giving and enjoying our loved ones. I can think of no stronger immune building community activity than spending quality time with your family and loved ones and reaching out to extend random acts of kindness to someone - just because. as a father of a good friend put it, "Caring can start a domino effect." [1]

1. Pine, Arthur When One Door Closes, Another Door Opens, Delacorte Press, New York 1993.