We’re now near the middle of cold and flu season. Maybe you’ve already had an encounter with this year’s bugs? Maybe you’re still playing Viral Dodgers? Here is some info that might be useful to stop you from going viral.
Please note: When dealing with respiratory viruses (not bacteria), your goal should never be to avoid them. You cannot, anyway, so save yourself the effort. The thing is, your attempts to avoid catching a respiratory infection (such as staying home, wearing masks, sanitising hands & social distancing) are doing your immunity a great disservice.
How? Because an encounter with a respiratory virus triggers a particular cascade of immune responses, many of which are also useful in fighting against other diseases, even cancer.
Yes, you read that right: Even cancer.
Both measles and influenza in childhood have been independently associated with lower cancer mortality during ages 15-60 years. In the case of measles, there was a 61% risk reduction and in the case of flu, it was 51%. (Link)
(Note: The reason they focused on childhood infections was for statistical purposes. It is likely also true for infections later in life, but the variables increase to the point of making it impossible to draw any conclusions.)
If we told you that a week in bed with flu could cut your risk of cancer in half, would you still be so worried about catching it? Wouldn’t it be better to rather boost your immunity so you could safely sail through the infection and then get on with your life?
These cancer-preventing benefits are, however, not seen after vaccination, since vaccines trigger a lop-sided immune response. You need a full spectrum immune response to keep your immune system primed and ready for any eventuality, including cancer.
Viewed long-term, annual influenza vaccination (especially in childhood) actually increases the risk of catching the flu later in life (specifically at a time when you can least afford it). Conversely, catching the flu in childhood confers a degree of protection for the rest of your life. (Link)
During April and May 2025, South Africa experienced an unusually early onset of the influenza season, with the first cases detected in the week of March 24 – the earliest start since 2010 . (The Citizen)
Surveillance data from the National Institute for Communicable Diseases (NICD) in South Africa indicates that, as of April 2025, the predominant circulating strain in South Africa is Influenza A (H3N2), accounting for two thirds of detected cases. The other third is made up of the H1N1 strain.
H1N1? That name rings a bell. The H1N1 strain used to be called swine flu, but nowadays it has little to do with flying pigs. It has become a bog standard human virus, but it still has its dirty side now and then.
Common Flu Symptoms Reported
The typical symptoms associated with influenza during this period included:
* Sudden onset of fever
* Dry, rasping cough
* Sore throat
* Muscle aches and body pains
* Fatigue and malaise
* Headache
* Chills and sweats
* Runny or congested nose
* Thick mucus in nose and throat
* Occasionally, gastrointestinal symptoms such as nausea, vomiting, or diarrhoea, particularly in children.
Particularly the persistent sore throat and thick mucus can last for weeks and be very distressing (and are most likely due to H1N1).
How Do You Prepare?
1. Exercise
Generally speaking, a degree of fitness helps you withstand a viral onslaught much better than if you’re a couch potato. It doesn’t take much. Going for a 20 – 30 minute walk two or three times a week will already make a difference. Can’t get out to exercise? Don’t take it lying down. There are many ways you can boost your fitness indoors.
2. Diet
A number of studies (in mice and rats) show that a ketogenic diet helps boost resistance to viral infections of all kinds. Even if you don’t go keto or carnivore, you can still
– cut out sugar and sweeteners,
– limit your starch intake,
– increase saturated fats (including butter and cheese)
– as well as animal proteins in your diet.
Glycine, especially prevalent in gelatine and bone broth, helps boost immunity. Fresh fruits also contain important nutrients and gut-boosting fibres. The right fibres boost particular gut microbes that are crucial for a healthy immune response to viral invaders.
Vegan? Consider spirulina as a high-yielding protein source. Extra virgin coconut oil can provide saturated fats.
Vegetarian? Consider adding chicken eggs from a trusted source.
3. Nutrients
Vitamin D is possibly the most important vitamin when it comes to preventing viral infections. It is no accident that flus and colds strike mostly in winter, when sunlight is low and people are indoors. As we move indoors, our vitamin D levels drop and we become more susceptible to viral attack. The viruses are present even in summer, but we don’t easily fall for them when our Vitamin D levels are higher.
Vitamin A is the other important vitamin when it comes to flus respiratory viruses. It plays a crucial role in strengthening the immune system. Vitamin A supports the body’s defences by interacting with both the innate and the adaptive immune systems. Also, vitamin A helps repair damaged mucosal lining (the protective layer in the respiratory tract) and moderates cytokine expression. Cytokines are important in fighting viruses, but when they overshoot, they can worsen symptoms and cause severe harm. It is best to get Vitamin A from food, since the form in supplements is usually synthetic. Foods rich in vitamin A include eggs, carrots, spinach, red bell peppers and butternut squash. Butternut soup, anyone?
Magnesium, selenium iodine and zinc are vital for healthy immune function. You may have to supplement them, since they are not easily found in the average Western diet.
How Do You Fight The Flu?
What to do when the dreaded lurgy strikes? You’ve prepared, but you feel that sore throat, fever chills and mucus coming home to roost. What now?
1. Vitamin C
At this point, taking a massive dose of Vitamin C is one of the best ways to reduce your symptoms (Link). Adding 8 – 10 g of Vitamin C (yes, grams) to 1 L of water and drinking it slowly during the course of the day is probably the best way to take it. Repeat for three or more days, until symptoms get milder.
2. Thyme Tea
Add a teaspoon of thyme to a cup of boiling hot water. You may mix in a teaspoon of raw honey and some real lemon juice. Allow to cool, strain off the tea leaves, and drink. About 15 minutes later, you should have a productive coughing spell. After this, you should feel a lot better for 6 – 8 hours. Repeat two or three times daily.
Pro tip 1: Add some shredded ginger for extra effect.
Pro tip 2: Add a stick of cinnamon for even more effect.
3. Garlic Gargle
For a severely sore throat, a half teaspoon of garlic in a cup of boiling hot water can help. Allow to cool, strain off the garlic and gargle with the liquid. Keep the rest in the fridge and repeat twice daily until symptoms improve.
Pro tip 1: Don’t kiss your mother with that garlic mouth!
Pro tip 2: Add a teaspoon of fulvic acid liquid to further enhance the effect.
Pro tip 3: Add some raw honey for a soothing effect.
4. Fasting
Going on a wet fast (only drinking water) in the early stages of flu will likely shorten the duration of your symptoms. Try to fast for 24 hours, or even 48 hours. It is one of the cheapest and most effective ways to shorten a bout of flu. If you are a diabetic or have any other serious chronic illness, you should only fast after discussing with your doctor or healthcare provider.
When To Worry?
If you’ve done everything right and your fever still goes beyond 39C for hours on end, or if your cough gets worse, it is possibly time to visit the doctor. A nasty complication of flu is when bacteria grab their chance to colonise the airways to cause bronchitis or pneumonia. In such an instance, it is best to get expert advice instead of trying to be your own doctor.
The above information is given on the understanding that you’ve been dealt a decent serving of common sense. When in doubt, ask a doctor. You don’t want to end up in hospital because you left it too late.
To your (victorious) health!
The Team at Integrow Health
