Ice fishing, snowmobiles, and holidays bring winter tidings. Covid-19, RSV, and the flu not so much. They are uninvited guests that Mainers would rather not greet seasonally. To avoid a barrage of viruses this year, prevention is still the best strategy for an immune system boost, and if illness strikes, even with mild symptoms, sufficient recovery is critical. A runny nose or sore throat could be the tip of the iceberg while inflammation and low energy levels may lurk underneath.

Boosting the immune system requires a bit more than supplements, just like staying healthy takes more than showing up for doctor’s appointments. According to Julie Ostopchuck, a New England Master Herbalist and Owner of Pisces Naturals, “Herbalism is not taking a pill for a symptom. It is about supporting individual bodies with natural compounds that can stimulate various bodily functions to maintain wellness and to heal. What is right for one person is not necessarily correct for another. Understanding the individual is key to the best herbal approach.”

Just because a Maine winter means ice scrapers and shovels, you can still rev up the flu-fighting engine before you fire up the snowmobile or wood-burning stove. Tom Gaffney, a retired psychologist and Maine resident, echoes this sentiment. He uses food as medicine for his health and states, “We underestimate what is within our power to do for our own bodies, minds, and relationships in a loving way. Living purposefully each day is the epitome of self-healing.”

Prevention

Vitamin D – When living in the Northern Hemisphere, take vitamin D3. Since its production relies on exposure to the sun’s UVB radiation, you must use this supplement during darker months starting when Daylight saving time begins on November 5. The Dietary Guidelines for Americans call Vitamin D a “nutrient of concern” because many U.S. residents are deficient. About 800 to 1,000 IUs of Vitamin D3 are recommended for adults. Higher doses may be taken, but consult with your doctor first. Not only can vitamin D protect a weakened immune system, but it can also ward off devastating diseases like cancer, osteoporosis, and multiple sclerosis.

Elderberry Syrup – Sambucas Nigra or the Elder Tree offers flowers and berries (when dried) to make this syrup. According to a U.S. News & World Report article, “Immunity: Benefits of Elderberry Syrup,” Vitamin C, Vitamin A, and flavonoids assist immunity and reduce inflammation. But before you try to make your own, know that leaves, stems, and raw berries can release cyanide when digested. Elderberry syrup can be purchased from health food and grocery stores all around Maine.

Fire Cider – As a time-tested herbalist concoction using immune-boosting ingredients, this is one of the most popular and well-known blends of herbs mixed with apple cider vinegar and used for its health-enhancing properties. To date, there is no significant scientific research that it prevents illness, and you could consume the ingredients separately for similar effects. Yet, herbalists and natural remedy fans alike rely on the brew every year. 

Symptom Reduction

If you do succumb to viruses this season, here are symptom-reducing tips:

Vitamin C – High doses of Vitamin C (1500 IUs) can reduce viral symptoms. Having enough in your system at the time of illness is more important than a specific delivery method (such as liposomal vs. chewable) unless you have a condition such as anemia that inhibits absorption.

N-acetylcysteine (NAC) – This is a natural substance converted in the body to a non-essential amino acid used to create Glutathione. As a supplement, it is a phenomenal mucus-buster and inflammation reducer typically used for chronic bronchitis, cystic fibrosis, and psychiatric conditions. Check with your doctor or pharmacist but typically 600 – 1200 milligrams per day is recommended.

Many of these prevention and symptom remedies can be found in Maine’s natural stores and co-ops. Do not let the promise of a long and cold winter keep you from enjoying a healthy season. Now that you’re fired up with a game plan for your immunity, make self-care, drinking hot tea (an antiviral and anti-inflammatory that might combat Covid-19 variants), healthy habits, and nurturing yourself part of your seasonal routine!

Story by Vanessa Newman. Newman holds a master’s degree in Sports Medicine from Chapman University and is an American Council on Exercise certified Health Coach who resides in Bucksport, Maine. She is also a published writer and public health consultant at Bucksport Bay Healthy Communities Coalition, and an adjunct faculty member for the College of Science & Humanities at Husson University.