Journal

As the chill of winter sets in, so does the dreaded wave of viral infections. It’s a perennial question: why are we more susceptible to these infections during the colder months? The surprising answer is that it’s not because the cold makes us cold – it’s because the cold air is less humid and that has a knock on effect that makes us more prone to infections.

The Dry Air Effect

The key factor of cold air is that it’s dry. This dryness plays a crucial role in how viruses like the common cold and flu are transmitted. Viruses, particularly those causing respiratory infections, thrive in low-humidity environments. When the air is dry, the moisture that typically traps and weighs down viral particles is absent. Consequently, these particles remain airborne longer, increasing the likelihood of inhalation. Research shows that more Covid infection and more severe cases – and more deaths – occur when the relative humidity was lower than 40 per cent or higher than 60 per cent. Most viruses have a seasonal cycle. Colds, flu, Covid and other viruses flourish when the cold weather arrives. The virus season starts at about the same time as the air becomes drier.

This phenomenon is not just outdoor but also indoor. Heating systems used in homes and offices during winter further dry out the air, unwittingly creating an ideal environment for viruses to disperse and persist.

Compromised Defence: The Possible Role of Mucus Membranes

Our body’s first line of defence against airborne pathogens is the mucus in our respiratory tract. However, cold air affects this natural barrier. When we breathe in cold, dry air, our mucus membranes – particularly in the nasal passages and throat – dry up. This drying impairs their ability to trap and eliminate viruses. As a result, our susceptibility to infections increases.

The drying of mucus membranes is not just uncomfortable but also a significant health concern during winter. People with respiratory conditions like asthma may find their symptoms worsening in cold weather due to this effect.

Should we use humidifiers?

One practical solution to combat the dryness of winter air is the use of humidifiers. By adding moisture to indoor air, humidifiers can help maintain a level of humidity that’s less conducive to the spread of viruses. This not only helps in reducing the transmission of viruses but also aids in keeping the mucus membranes from drying out, thus preserving our natural defence mechanism.

However, it’s essential to use humidifiers correctly. Over-humidifying can lead to other problems, such as the growth of mould and bacteria, in the house and in the humidifier itself which becomes an added risk. Cleaning the humidifier may also pose a risk as disinfectants can leave residues behind which will then be inhaled.

What not might work at home, could work in offices, schools and hospitals that have the resources to maintain humidifiers. For example, studies from a team at the Mayo Clinic, which humidified half of the classrooms in a preschool and left the other half alone over three months during the winter showed that flu-related absenteeism in the humidified classrooms was two-thirds lower than in the standard classrooms — a dramatic difference. 

A small, simple money-saving trick

Lowering your indoor temperature will raise humidity, and provide protection, as well boost your metabolism, keep the weight off and lower your electricity bills.

Cold and flu season is almost upon us as, winter’s chilly temperatures and drier air cause more of us to fall ill from viruses like the flu, colds, respiratory syncytial virus, and Covid. We all know the miserable symptoms – coughs, congestion, fever, body aches. But did you know that natural compounds found in foods and herbs can actually help stop these viruses in their tracks? To help your body fend off infection this winter, it pays to understand how viruses infect healthy cells so you can choose the right supplements and diet to slow them down.

Let me walk you through the viral life cycle step-by-step and show you which plant-based compounds can intervene along the way. Arm yourself with knowledge and a natural antiviral plan so you can stay healthy even when viruses are spreading like wildfire.

Outsmarting viruses: the 6 stages of viral infection and how to block them

The virus is the enemy trying to sneak in, take over, and multiply within your cells. To do this, it has to progress through several stages of attack.

Understanding this sequence of events allows us to identify where we can set up “roadblocks” using natural compounds to derail the viral mission. Let’s walk through each stage and see how plants are our allies.

Adapted from PMID:34953146

1. Attachment and Fusion
   This is the first stage where the virus binds to receptors on the cell surface and fuses its envelope with the cell membrane to enter the cell. Compounds in various plants can bind to viruses or cell receptors to block attachment and fusion, including:
   • Eucalyptus, geranium and essential oils
   • Red marine algae (also helpful agains the herpes virus)
   • Elderberry
   • Cinnamon
   • Olive leaf
   • Oregano oil
   • Additionally glycine, an amino acid (a protein) helps to strengthen the barriers inside the nose and mouth to prevent viral entry, and reduce virally induced inflammation. It is thought to mediate the mechanism by which Ivermectin is thought to help in recovery from Covid.
2. Uncoating
   Once inside the cell, the viral envelope is removed in a process called uncoating, releasing the viral genome. Compounds like those in tea tree oil and melia trees inhibit uncoating by preventing the pH changes or enzymatic reactions required for this stage.
3. RNA Replication
   The viral genome is replicated by viral proteins like RNA polymerase to produce more copies. These compounds help to inhibit the viral replication enzymes:
   • Turmeric
   • Chamomile
   • Citrus fruits
   • Green tea
   • Ginger
   • Garlic
   • Quercetin – widely found in fruits and vegetables – is a strong anti-viral, anti-histamine and mast cell stabiliser. Be careful though as it can decrease oestrogen levels, which can be good for oestrogen dominant conditions (e.g. fibroids, endometriosis, adenomyosis and heavy periods).
4. Protein Synthesis
   Viral proteins are synthesised using the our cell’s machinery. Honeysuckle compounds and turmeric can inhibit viral proteases and glycosylation enzymes needed for synthesising viral proteins.
5. Assembly
   Newly made viral components are assembled into virions. Plant alkaloids from berberine containing plants such as Astragalus can inhibit assembly by blocking interactions between viral components.
6. Release and Maturation
   Assembled virions are released from the cell, often after maturation involving final processing of proteins. Chaga mushrooms and white birch can inhibit these processes.

Do you start feeling sad as the days get shorter in the winter? Do you get more tired, lose your motivation, avoid friends and family, eat more starch and sugar and put on weight? This seasonal cluster of symptoms is associated with Seasonal Affective Disorder (SAD), a type of depression that occurs at the same time each year, typically starting in autumn or winter and ending in spring or early summer. 

The development of SAD is tied to disturbances in circadian rhythms – our biological clocks that determine the rhythm of life – and neurotransmitter activity caused by lack of sunlight. The main neurotransmitter affected is serotonin which is vital for maintaining good mood, and regulating our appetite and menstrual cycles.

Women are diagnosed with SAD at a much higher rate than men – about 4 to 1. Researchers aren’t exactly sure why women are more susceptible, but hormones may play a role. Oestrogen seems to heighten the effects of serotonin, making women more sensitive to fluctuations in light. Clinical trials have shown that serotonin significantly increases between days 7 to 11 and 17 to 19 of the menstrual cycle. This indicates that premenstrual syndrome (PMS) is closely associated with mood disorders through oestrogen-serotonin regulation. According to the molecular biology studies, the decreased oestrogen causes the hypothalamus to release noradrenaline, which triggers a decline in acetylcholine, dopamine, and serotonin that leads to insomnia, fatigue, depression, which are common symptoms of PMS and Premenstrual Dysphoria (PMDD). Low serotonin in PMS can lead to cravings for sugar and starches, so if you already experience PMS, you may find it worsens in the low light of winter.

The association of sunlight with serotonin goes back 3 billion years, first evolving in single celled organisms, before the existence of plants and brain neurons. Research shows that as evolution progressed, serotonin evolved as a homeostatic regulator, integrating mind and body with the outside world.

The pathway to making serotonin starts with the amino acid tryptophan (you might be familiar with the supplement 5-HTP, 5-hydrohytryptophan) and branches out to make melatonin and vitamin B3 (niacin). Melatonin helps regulate the sleep-wake cycle, serotonin regulate appetites, sleep, mood, and pain, while niacin is needed for energy metabolism and DNA production.

Adapted from petersmith.co.uk, using Biorender

You can see from the diagram above that what determines whether tryptophan ends up making antidepressant serotonin and brain-protective melatonin, or the brain toxic quinolinic acid is determined by a number of factors including the presence of nutritional deficiencies, our levels of stress, inflammation and physical exercise. Additionally tryptophan is best derived from animal protein, so not eating enough protein will lead to a tryptophan deficiency, creating a problem right at the top of the chain. The highest amount of tryptophan is found in turkey, perhaps this is why we’ve chosen it to celebrate in the dead of winter?

The lack of sunlight in the winter has an additive negative effect, which is why the recommended therapy for SAD is exposure to light. Light can be roughly divided into ultraviolet (UV) and visible light. The most effective light type binding to tryptophan and in alleviating the depression associated with seasonal affective disorder (SAD) is blue light – but only in the day. At night, blue light – from emitted from screens of phones, iPads, tablets, computers – will prevent melatonin production and prevent sleep. 

Light emitting devices are widely available and for therapeutic benefit the eyes need to be exposed to 10,000 lux for 20-30 minutes in the morning, at a distance of no more than 20-30 cm away from the light box. The benefits of light therapy can be experienced within days. The positive change in mood and sleep can be dramatic.

All cells and organs of the body, and especially of the brain, are affected by tryptophan and the serotonin system. Interestingly many other compounds are synthesised from tryptophan, including

• Psilocybin mushrooms, commonly known as magic mushrooms;
• DMT: this occurs in many species of plants and is commonly used as a hallucinogen via drinking or smoking. It may have a potential role as a neuroprotectant and/or neuroregenerative agent;
• Bufotenin: a DMT analog, this molecule is found in mushrooms, plants, and the skin and venom of toads (Bufo genus);
• 5-MeO-DMT: this molecule is widely distributed in plants and toads, and thought to be used in shamanic purposes, tribal ceremonies, and healing rituals in South America and the Caribbean;
• Ergot, ergotamine: this parent compound of the major hallucinogen LSD has long been known to be produced by a fungus, genus Claviceps. LSD was synthesised by the chemist Albert Hofmann and is believed to be one of the most potent mind-altering compounds discovered to date;
• Ibogaine: this is found in a number of plants, principally in a member of the dogbane family known as iboga (Tabernanthe iboga). This is a dissociative psychedelic that may show promise in treating alcohol addiction;
• Yohimbine: this is found in the bark of the West African evergreen Pausinystalia yohimbe Pierre. In Africa, yohimbine has traditionally been used as an aphrodisiac.

All these compounds can function as antioxidants in single-cell organisms and many have been used by by humankind for thousands of years as:

• empathogens – drugs that produce experiences of emotional communion, oneness, relatedness, emotional openness—that is, empathy or sympathy, and
• entheogens – psychoactive substances that induce alterations in perception, mood, consciousness, cognition, or behaviour for the purposes of engendering spiritual development or otherwise in sacred contexts.

Serotonin has a special relationship with sunlight that began to emerge at the beginning of life on Earth and this is the magic elixir that helps to maintain our homeostasis between body and mind, improving our internal and social interactions. So tryp out on light (and turkey).

In the summer, bright sunlight keeps our metabolism running high, partly because insulin is a solar hormone and is stimulated by sunshine. When the days grow shorter and the temperatures drop, our bodies become more insulin resistant, want to conserve energy and store fat. The cold weather makes us want to stay bundled up indoors where we tend to remain sedentary and burn fewer calories.

In the winter time, it’s feeling the cold that takes over the metabolic work of summer sunshine. Feeling slightly cold activates brown adipose tissue, which helps burn stored energy for heat generation. The benefits of cold exposure include improved sleep, mood, focus, and metabolic health. So turn down the temperature on your radiators, and don’t bundle up when you’re out, you’ll want to stay slightly cool to keep your metabolic rate high. Just don’t let yourself get so cold that you start shivering, as that causes your muscles to seize up and burn glycogen for heat instead of fat.

Don’t use that extra duvet or blanket at night! The natural drop in core body temperature that happens during sleep is beneficial. Melatonin, the hormone associated with sleep, acts to lower the core body temperature, and a decrease in core body temperature is associated with both going to sleep and staying asleep. Feeling too warm at night leads to reduced sleep which impairs glucose tolerance and promotes insulin resistance, leading to an increased appetite, reduced energy use, and weight gain over time.

In addition to cooler temperatures, make sure you continue to get regular sunlight exposure, physical activity, and good sleep. Go for a walk first thing in the morning to set your circadian clock. Get some bright light exposure as soon as possible after waking up. Exercise outdoors on sunny days. Take vitamin D3 supplements to maintain healthy levels since you produce less vitamin D from sunlight in the winter. Create a comfortable, cool sleeping environment and stick to a regular sleep schedule. With some seasonal tweaks to your lifestyle habits, you can stay healthy and energetic all winter long.

Swap your regular tea – or other hot drink – for Immuni-Tea, a warm aromatic brew of spices, herbs, lemon and honey and it can go a long way to boosting your immunity and both preventing and fighting off viral infections. With this recipe you can make a batch of Immuni-Tea as frozen cubes to be dropped into cup of hot water or into an additionally immune-boosting tea.

Immuni-Tea Recipe

Ingredients:

• 2 whole lemons (peeled)
• Two big fingers of fresh ginger
• One whole head of garlic
• 2 tbsp of turmeric
• 1 tbsp pepper
• 1 tbsp cinnamon
• 1/2 tbsp apple cider vinegar
• 1 1/2 tbsp honey
• 1 tbsp of glycine powder
• 3 cups of water
• Cayenne pepper if you like it spicy

Directions:

• Blend all the ingredients in a blender
• Strain, ideally using a muslin cloth or cheesecloth
• Freeze the mixture in ice-cube trays

Drop a cube in hot water or:

• Nettle tea – the multivitamin of teas
• Chaga mushroom tea
• Camomile tea
• Green tea

As the temperatures drop and winter approaches, many of us become more susceptible to catching viral infections like colds and flu. This winter, instead of just hoping you don’t get sick, why not take proactive steps to boost your immune system and fend off illness?

In this post, I’m sharing my anti-viral protocol – a combination of supplements and healthy habits that will prime your immune system and help shut down infections after they take hold. Drawing on the latest research, I’m sharing the vitamins, minerals, herbs, and other immune-boosting compounds that work to support immune function.

Prep phase: prime your immune system

1. Light up your day
   Start with getting a metabolic boost first thing in the morning with sunlight. Use a SAD lamp as soon as you wake up, to stimulate neurotransmitters (dopamine and serotonin) which will boost your mood, energy and immune system. The lamp needs to provide 10,000 lux at a minimum distance of 20 centimetres away from your eyes for at least 30 minutes, please don’t wear glasses or contact lenses during this therapeutic 30 minutes. I leave both of my SAD lamps on til 4pm – yes my SAD is so bad that I need two lamps.
2. Stay cool
   Your body is relying on you staying slightly cold to power your metabolism, so wear one less layer than you would need to to keep you quite warm, and don’t over do it with the heating at home.
3. Take vitamin D
   Vitamin D is well known for it’s ability to keep the immune system fighting fit. Vitamin D enables the white cells of the lungs – the first line of defence against respiratory infections – to make antimicrobials that kill bacteria and viruses directly. It also tweaks the activity of other immune cells, which orchestrate longer-term immune responses. People with low levels of vitamin D are at greater risk of viral respiratory tract infections such as the flu.
   
   Vitamin D has been shown to reduce the risk of some of the severe complications associated with Covid. Recent research shows that people with the lowest vitamin D levels had the highest risk of death and severe complications. Vitamin D appears to reduce levels of a biochemical that causes inflammation which is associated with the severe breathing difficulties seen in the disease. Vitamin D also changes the availability of the same ACE2 receptor on lung cells that Covid uses to gain entry to these cells and establish an infection. If vitamin D has already altered these receptors, then it may make it harder for the virus to gain a foothold in the body.
   
   Vitamin D is a common nutrient deficiency and is essential for fertility, pregnancy, and lactation. A vitamin D deficiency can contribute to irregular menstrual cycles, period pain, back pain and premenstrual tension. If you’re finding that your periods are more troublesome in the winter, a low vitamin D level can be the culprit. In pregnancy, a vitamin D deficiency can increase the risk for preterm birth, postpartum depression, pre-eclampsia, and gestational diabetes in the mother, and childhood asthma, eczema, and autoimmune conditions in the child – so if you’re pregnant or breastfeeding in the winter make sure your vitamin D is at a good level.
   
   Testing vitamin D levels is essential to dose supplementation, as most of us won’t be able to maintain optimal levels through food alone. The standard range of vitamin D in blood testing is reported as adequate over 75, with additional benefit 90 -100 nmol/L. From a health optimising perspective, the functional medicine range is 125 – 150 nmol/L. I regularly see clients with levels as shockingly low as 40, and all improve their health with vitamin D supplementation. If you would like to know more, please subscribe to my online course, Blood Test Results Decoded.
   
   When choosing a vitamin D supplement, pick one that is mixed with oil because vitamin D is a fat soluble hormone which means it needs fat to be absorbed. Many supplements on the market are watery sprays or compounded tablets – these are unlikely to be effective. See below for my favourite supplement. In general I dose vitamin D at 2000-4000IU in the summer and 6000 – 8000IU in the winter. You would need to test your vitamin D level for a personalised dosing approach, so let me know if you would like help with that.
4. Take a good multivitamin
   The immune system needs a constant supply of a wide variety of vitamins and minerals to provide strong defences and unfortunately the nutrition provided by supermarket foods can be woefully inadequate due to the poor quality soil that plants are grown in, and the poor quality feed that animals are fed. A good quality multivitamin is insurance against nutritional deficiencies, and can provide the minerals and vitamins that the immune system relies on, including:
   • vitamin B complex: B1, B2, B3, B6 (25mg of each daily) B12 and folate
   • Zinc (15-30mg per day)
   • Manganese
   • Selenium
   • Vitamin C
   • Vitamin E
5. Take β‐glucan
   β‐glucans are fibres found in a variety of foods including oats, barley, seaweed, as well as many types microorganisms (bacteria, yeast and fungi). They are shown to be involved in training the immune system to resist invaders as well as reduce viral infection, reduce lung tissue damage, as well as improving mood and reducing stress in women.
   
   There are different types of β‐glucan: ones derived from oats help to reduce cholesterol and improve cardiovascular markers, whereas the ones derived from bakers yeast support the immune system. Be sure to buy the right one (see below).
6. Have cup of Immuni-Tea a few times a week
   It’s packed with anti-virals and immune support for every stage of viral infection, it can nip infections in the bud before they can take hold.

Kill phase: shut down infections

If you succumb to a viral infection, you can support your recovery with these recommendations:

1. Add 2 teaspoons of vitamin C (ascorbic acid), 1 tablespoon of glycine powder and 1 teaspoon of acacia powder to 1.5 litres of water and drink throughout the day. Vitamin C is a well known immune system booster and anti-inflammatory, glycine is a protein that helps to prevent chronic inflammation and acacia powder is fibre beloved by the gut microbiome.
2. Increase your β‐glucan dose to 2 capsules twice a day.
3. Enhanced zinc lozenges are the “ace up your sleeve” when it comes to enhancing your immune system and these contain a special ionic zinc that can defend vulnerable membranes in your mouth, nose, and throat. They should be taken at the first signs of illness and just a few – up to 6 a day – are enough to completely reverse sore throats and inflammation. They are not meant to be used every day, only when you need them.
4. Olive leaf liquid can provide good anti-viral defence.
   For Covid infections, 1 tablespoon can be taken every 3 hours until symptoms subside, otherwise 1 tablespoon 3 times a day is beneficial.
5. Infection with Covid has shown to severely deplete a subset of bacteria in the gut that degrade histamine, leading to histamine overload. This typically shows up as fatigue and brain fog after eating, having stuffy nose or stuffy head, headaches or migraines, skin irritation and period issues amongst other things. Supplementing with probiotics that degrade histamine can help with this. Take care when choosing probiotics as some bacteria are histamine producers and can make you feel worse.
6. Have a cup of Immuni-Tea every day, it is packed with anti-virals and anti-inflammatories. For an extra boost pop a cube into chaga mushroom tea.

Resources

• SAD lamp: the Beurer TL45 Perfect Day Daylight Therapy Lamp provides 10,000 lux at 20cm
• Vitamin D: Bio-d-mulsion Forte by Biotics (only available to practitioners – please contact me if you would like to buy it and get the right dosage for you)
• Multivitamin: Adult Multivitamins by Biocare
• β‐glucan: Bio-glucan plus by PharmaNord
• Vitamin C: Vitamin C powder by Peak Supps
• Glycine: Glycine powder by Peak Supps
• Enhanced Zinc Lozenges by Life Extension
• Olive leaf: Olive Life by Comvita
• Anti-histamine probiotics: ProbiotaHistaminX by Seeking Health (only available to practitioners – please contact me if you would like to buy it and get the right dosage for you)

While you can never guarantee you won’t get sick, arming yourself with the right immune-boosting strategies can help tilt the odds in your favour.