Immune System Self-Care
By Dr. Reid Kiyabu

As anyone who is a healthcare provider will tell you, "cold and flu season" is definitely real. Whether it's the change in seasons, kids going back to school, travel, or more frequent group gatherings, it can feel as though the odds are stacked against us in avoiding the bugs that go around every fall. Thankfully, there's also a lot we can all do to reduce our susceptibility to colds. Here are my top 4 tips:

• Incorporate immune system foods, herbs, and spices into your meal plan. Chomp your way to a strong immune system by "eating the rainbow," which means including a diverse range of colorful vegetables each week. Specific foods I recommend specifically for immune function include dark berries (blueberries, raspberries, blackberries), leafy greens, green tea, mushrooms, kiwi, and citrus fruit. Common cooking herbs and spices that can help you fight off infections include garlic, ginger, cinnamon, turmeric, cayenne pepper, oregano, rosemary, thyme, and black pepper. I enjoy mixing Fruit Anthocyanins into my morning protein shake or drinking a tablespoon for a sweet treat.
• Travel naturopathically: Although fall/winter travel is associated with an increased risk of catching a cold, don't forget these basic tips. Wear a mask, carry hand sanitizer, and don't be afraid to wipe down your personal space when you're in transit. Be mindful of what you eat and drink while away from your normal routine, especially alcohol consumption, which weakens our immune systems. Maintaining a sleep routine is a challenge, especially when crossing several timezones, so try to sync your Circadian rhythm with your locale.
• Put together a travel kit: Although you may not need to take every single supplement with you, I recommend compiling the essentials. This should include medications and supplements that must be taken daily for maintenance. Consult your provider before deciding definitively what to take and what to leave home, of course. See "What's In My Supplement Drawer?" below for my easy anti-cold travel trifecta.
• Sauna! As the temperature outside continues to drop I've started to increase weekly sauna time. Wet, dry, and infrared saunas are all beneficial, but I've come to enjoy the experience of using an infrared sauna. Infrared saunas work by penetrating your cells and creating heat from within, whereas wet/dry saunas heat the air around you. They're thought to benefit your immune system by inducing a hyperthermic effect, increasing production of white blood cells, and helping with detox and cellular regeneration. Just 15-30 minutes is enough to attain these benefits.