Issue #432: How to Prevent and Beat the Flu
Good morning. It’s Tuesday, February 25th.
In today’s email:
Learn: The War Against Viruses
Try: Prevent Defense
Laugh: Saved by the Bell
In the News: Move(s) Like Jagger
Stat of the Day
The number of Americans with the flu in Feb 2025 - the worst flu season in the last 15 years. (USA Today)
Learn
The War Against Viruses
There’s apparently a quadfecta (it’s really a word) of four prominent viruses out there right now - the flu, RSV, COVID, and the gut busting Norovirus.
Only five states don’t have “high” or “very high” levels of the flu (congrats if you live in Alaska, Hawaii, North Dakota, Utah or Wyoming).
What do viruses do?
They basically take over our cells. They deliver their version of DNA into the host cell (us) and then get that cell to kind of become a virus cell instead of a human cell.
Our immune system is an army designed to then take out these virus-infected cells before they completely take over specific parts of our body.
First, our Innate Immune System recognizes a virus (or something that shouldn’t be there) has entered your body. It’s the first line of defense to slow down the virus from multiplying and taking over more cells.
These early immune fighters break up the virus into tiny protein pieces called antigens.
Dendritic cells carry these antigens back to the Adaptive Immune System. This is where we have other immune cells that are designed to take down a specific bacteria or virus. Unfortunately, this normally takes 3-5 days (which is why the flu typically lasts about a week).
But while we’re wondering how long this cough is going to last, just consider what your body is doing - it’s creating a puzzle piece to take down any antigen from any invader in the known universe.
Just think about that for a minute - that’s nuts.
These proteins that counter an antigen are called antibodies.
Once the puzzle piece has been made, our B cells can fire off 2,000 antibodies a second at the virus.
So there’s a real war going on inside your body. And all those symptoms you feel - they aren’t from the virus. They’re the result of the fighting happening to get rid of the virus:
Inflammation - your immune system increases blood flow by turning your bloodstream into an expressway for more reinforcements to arrive faster.
Your swollen throat - that’s your immune system building up an army of cells in your lymph nodes.
The runny nose - that’s your body creating mucus to make it harder for bacteria and viruses to move in the hopes of slowing down their ability to multiply.
That green color - that’s the remnants of dead immune fighter cells (probably neutrophils to be exact).
The fever - this is actually kinda fascinating: your immune system releases pyrogens that are able to break the blood-brain barrier and tell the brain you’re in trouble. The brain then gives orders to constrict blood flow just below the skin to prevent heat from being released and raising your body temp.
Note: Because your skin is cooler than your core, when you have a fever you’ll feel chills at the same time you sweat.
Fevers suck - but viruses don’t do well in heat. So this is your body’s way of creating a home-field advantage for your immune system in the upcoming fight.
A Word on OTC Medicine
Think about all the medicine out there marketing its ability to - “stop your sniffles and runny nose” or “reduce your fever.” That’s actually giving the advantage back to the virus - we’re supporting the wrong team!
Look - if you can’t sleep or are dreadfully uncomfortable, then these medicines can definitely help. But just know they aren’t helping you get better - just masking the symptoms of being sick. In fact, they are more likely to prolong, not shorten, your time to recovery.
Try
A Natural Defense
What’s a better option?
First thing is to focus on prevention.
As much as we talk about the nine elements of longevity - it’s really the recipe to stay healthy right now too (get quality sleep, manage stress, eat real food, move your body, laugh, etc).
But there are two things you should absolutely do with all these viruses running around right now:
Get vitamin D - most of us are low on vitamin D in February because we can only get it when the sun is above a 45° angle. Consider a high-quality supplement - especially if you’re below the optimal level of 50 mg/dL. (see Issue #20)
Eat foods high in quercetin - which may help prevent viruses from getting into cells (elderberry, blueberry, gala apple, asparagus, onion - FULL LIST).
And as soon as you feel symptoms coming on, give your body the best chance to win the battle before it becomes an all-out war:
Take zinc supplements (just temporarily) to help prevent the virus from replicating. (see Issue #363)
Add black cumin seed to help fight the virus. (see Dr. Chris Kresser)
Get in a steam or sauna - the heat increases interferons (immune messenger cells) by 10x!
Sleep more and use a humidifier to help you breathe.
Avoid foods that are hard to digest - give your body more energy to fight the good fight.
Bonus: Have a positive mindset. You’ll get through this, but the more optimistic you are about feeling better the more likely it will happen.
“The mind, in addition to medicine, has powers to turn the immune system around.”
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Laugh
Saved by the Bell
I’m about to be 5 years older than Mr. Belding??
H&L in the News
Hospital Care, No Hospital Stay: The hospital-at-home movement is growing, offering patients advanced care in their own beds. With lower costs, fewer complications, and higher comfort, this model could redefine healthcare - if patients embrace the shift. (Knowable)
Move Like Jagger...at 81: Mick Jagger’s fitness routine - yoga, sprints, strength training, and dance - keeps him performing at 81. A week on his regimen proved that movement, variety, and mindfulness are the keys to longevity and energy. (Outside)
Alone in the Cosmos?: If humanity is truly alone in the Universe, what does that mean for our purpose? This philosophical paradox challenges us to embrace solitude, forge meaning, and reclaim our place in the vast cosmic silence. (Big Think)
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.