Arwen Ek, Nederland.  The flu is projected to be unusually virulent this year, with US hospitals and emergency rooms already seeing an increase in admissions with symptoms of the flu. In our tiny mountain community, we’ve already had several versions of the flu circulating, some of us have had more than one, and the lucky ones haven’t gotten sick.

We are truly fortunate to have Dr. Gregory Pais, ND, in our community. Whenever I start to feel amiss, or if my kiddo comes down with something, he’s the first one I call. Here is his very practical and effective approach to avoiding the flu this season, and recovering faster if you do get sick:

1. At the first sign of illness, slow down immediately and rest to prevent the illness from taking hold. It is better to stop activity in the short term rather than having your activity stop you.

2. Maintain a healthy lifestyle. Get 8-9 hours of sleep, relax, eat moderately, drink plenty of pure water and avoid consumption of alcohol, coffee, fructose, and sugar. Sugar consumption almost immediately decreases immune function and makes it more likely you’ll get sick.

3. Viruses are often passed by touch. Wash your hands frequently and avoid shaking hands with those who are already sick. Stay away from antibacterial soaps and wipes. There is little or no evidence that chemical antibacterial products outperform good-old-fashioned techniques like washing with soap and water.

4. Eat very lightly at first sign of feeling badly in a non-specific way. It is especially useful to cut back to only vegetables and miso or bone broth. Follow your body's inclination. If you are hungry, eat healthy and if not, eat lightly.

5. Make choices that promote strong immune function. A few examples include: switching from coffee to herbal tea consumption, which has antibacterial and antiviral action; eating more garlic and onions, for their antibacterial, antiviral and anti-fungal activity; and adding live yogurt to your diet, as it supports the beneficial flora in the gut where 70-80% of our immune function comes from.

6. Useful early homeopathic prevention includes Oscillococcinum (also sold as Flu Solution) products. Often these general homeopathic medicines can stop an illness in the early stages.

7. As a prevention measure, take a good, high potency multivitamin-mineral daily, with at least 1000 mg. vitamin C, beta carotene, 400 IU mixed tocopherol vitamin E, 15 mg. zinc and 25 mg. of each of the B vitamins.

8. Drink one quart of pure water (not distilled) for every 50 pounds of body weight. Avoid all other fluids--coffee, caffeinated tea, soda, and alcohol.

9. Take a 20-minute hot bath with a teaspoon of added Eucalyptus or Thyme oil (unless you are taking homeopathic medicines). Towel-dry and then pop into bed for a deep rest.

10. Use immune supportive hydrotherapy if you are already afflicted with fever or congestion. (email gpaisnd@whnow.com for instructions).

Stay home if you start to feel sick. You can be contagious up to 24 hours before you show symptoms, which is one reason the flu spreads so easily. If you’re coughing, stay home until your cough is gone, preferably for an additional 24 hours afterwards. Children can be contagious for over a week. If someone is sick where you work or go to school, it can be a week before you know if you will get sick.