For me, one of the joys of living in Sonoma County is the exquisite beauty of fall in the vineyards and throughout the countryside. The colors are such a joy to behold at this time of year! I suppose I appreciate autumn and its changes more after living in areas of the country that don't experience the seasons so much. I hope you, too, are able to take time to enjoy this outdoor splendor.

However, this is also the time of year that we begin to be exposed to more infections such as colds and flu. And this year we have the additional concern about the H1N1 or swine flu.

I remember when a particular aunt would come to visit during my childhood. She would not come anywhere close to anybody with a cold, covering her face in an attempt to avoid catching any kind of bug that would interfere with her lifestyle. Although I don't advocate that level of precaution, I do think it is wise to remind ourselves of how we can best avoid becoming ill with a cold or flu and to take action accordingly.

An important first step is to assess the day-to-day stress level we are experiencing or creating in our lives. That single factor plays a tremendous role in depressing our immune system, our body's natural defense against anything that attacks us.

Make room in your daily schedule for a time when you can get away from the responsibilities of your life and totally relax. Sometimes it may be only 5 minutes, but try to set aside 30 minutes or even an hour at least occasionally. Focus on letting your mind rest by not actively thinking about anything so that you promote the deepest relaxation possible. This will facilitate the recovery of our body and mind needed to create balanced health.

Then, learn new tools for managing stress as it occurs in the moment-- like deep breathing into the belly or the use of acupressure points. It is important to implement these throughout your day. And, don't forget that daily exercise, even just walking, can create a great boost to your immune system.

Because 80% or more of our immune system resides in the gastrointestinal tract, it is vital that we maintain a healthy gut. This can best be achieved by taking probiotics, which create a good balance of healthy micro-organisms in your digestive system, and by eating healthfully.

Eating a diet with larger amounts of vegetables and fruits will create an internal environment in your body that also protects you. The more carbohydrates, high glucose foods, junk food, alcohol, and caffeine we consume, the more it strains the immune and other body systems.

Hygiene practices are also important. A recent study of college kids (and we have some similarities, I think) showed that they touched their face 47 times in a 3-hour period. To avoid introducing unwanted germs into our bodies, we need to be washing our hands more often these days. Use of anti-bacterial soap and hot water can be helpful. And sneeze into your elbow rather than covering your mouth with your hand, which can often be a route for spreading germs.

Getting adequate sleep is also essential for your immune system to function optimally. Keep your hormones dosed appropriately, add calcium and magnesium at night, eat a protein snack before bed (no or low carbohydrate), consider other supplements and herbs that help facilitate sleep. And remember to take the last hour before bedtime to calm down and relax -- no TV that is enervating or stimulating.

Specific supplements and herbs that help us fight off infections include: vitamin D3, vitamin C at higher doses, Echinacea (not to be taken all the time), garlic, zinc, elderberry, astragalus, a homeopathic called oscillococcinum, and camu-camu, among many others. Most of these items are available at our office. Check with your healthcare provider or consult a reliable source to see which might be best for you and at what dosage for your specific needs.

We are creating a "flu prevention emergency kit" in our office that should be available within the next two weeks. You can drop by and purchase one to have available whenever you have been exposed. Please remember to call before you come in to make sure the kits are in stock.

Then there is the question of vaccination. There are always risks and benefits to weigh in the decision of whether to get a flu shot, including the new H1N1 vaccine. What seems to be clear with the H1N1 flu is that people with respiratory diseases are at greatest risk of developing a severe form of the disease. If you are one of these people, it is important that you seriously consider getting the vaccine. For the rest of us, it is not so clear. I suggest you read medical sources that you trust, take the fear and emotion out of the decision as much as possible, and focus on the facts as you determine whether to be vaccinated.

In any event, you should know that prompt treatment when a person first develops the H1N1 swine flu seems to be a major factor in recovery. Suspicious symptoms may include headache, dry cough, runny nose, sore throat, aching muscles, fatigue, and possibly fever. Testing can be done in most primary care providers' offices and treatment includes anti-viral medications.

And, as we approach the holidays, focus on keeping balance in your life and lifestyle practices to avoid becoming more vulnerable to these illnesses.

Live well this fall, enjoy the beauty of nature and the joy of family and friends, and appreciate the sense that your life makes a contribution to the world -- because it's true!

To the best in all of us,



Jane Kennedy
Nurse Practitioner

Gordon Medical Associates