IMMUNE

FROM THE EDITORS OF BOTTOM LINE

YOUR
DOCTOR

BOOSTERS DOESN’T
KNOW
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Immune Boosters Your Doctor Doesn’t Know

 A BOTTOM LINE SPECIAL REPORT 3

An Important Message:
Dear Reader,

If there’s one thing that the new coronavirus outbreak has taught us, it’s that the healthier
you are—and the stronger your immune system—the better your chances of preventing or
beating this or another infectious disease.
The medical world is working overtime to develop vaccines, tests and possible treat-
ments—but we can’t afford to wait.
There are time-tested and safe things you can do today to strengthen your own natural
defenses to illness. Most conventional doctors aren’t trained in these areas. But our health
experts are.
Bottom Line Inc. has been publishing this type of information for nearly 50 years…all
sourced directly from the leading experts in all areas of health care. And all double fact-
checked by the experts themselves and our own in-house research staff.
I hope you enjoy what we are proud to be sharing with you in Immune Boosters Your
Doctor Doesn’t Know.

To your good health,

Sarah Hiner, President and CEO of Bottom Line Inc.

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Contents
1. IMMUNITY BOOSTERS
Super Supplements to Boost Your
Immune System........................................ 5
7 Immune-Boosting Tricks to Fight
Off Infection............................................. 6
A Secret to Not Getting Sick: Brewer’s
Yeast.......................................................... 8
Natural Therapies to Fight a Flu Pandemic.... 9
How to Wreck Your Immune System..........10
Don’t Go It Alone!........................................11
Expert Advice on Protection from
Infections: Flu Shots, Booze
and Shut-Eye............................................11
Catching a Cold from Alcohol.................... 12
Probiotics for Virus-Fighting Gut
Health..................................................... 13
Antivirals Off Your Radar............................14
Herbs That Boost Your Immunity................14
Proven Ways to Stay Healthy.......................16
Step into the Light...................................... 18
Vitamin D Boosts Your Cold- and
Flu-Fighting Defenses............................. 18
Best Way to Take Vitamin D....................... 18
A Natural Protocol to Boost Your
Immunity................................................ 18
The Supplement That Everyone
Should Know About—NAC.................... 21
Lung Fitness for Flu Season........................ 22
Keep a Common Cold Out of Your
Lungs—Especially If You Have
Asthma....................................................24
Getting Over a Cold or the Flu? Keep
Your System Healthy for the Long
Term....................................................... 26
The Natural Way to Protect Yourself
When the Grandkids Visit...................... 28
Reduce Coronavirus Risk with Zinc
and Licorice Root.................................... 29
Immune Boosters Your Doctor Doesn’t Know
2. FOODS FOR A STRONG
IMMUNE SYSTEM
The Healthiest Diet..................................... 30
High-Potency Food Source Fights
Off Infections.......................................... 32
Sauerkraut Secret to Fighting
Winter Colds.......................................... 33
Onions, Garlic and Scallions Add Big
Flavor and Medicinal Powers.................. 33
Favor Flavonoids......................................... 33
The Superfood You’ve Never Heard of........ 34
Don’t Throw Out Old Garlic! Sprouted
Garlic Is Extra Healthful..........................35
Power Soup That Helps Boost Immunity.... 36
Easy, Good-for-You Soups That
Taste Great.............................................. 38
Super-Healthy Foods You Should Be
Eating This Winter................................. 39
Eat Any Citrus!............................................41
Mushrooms for a Strong Immune
System.....................................................41
The Truth About the Food
Industry’s Newest “Superfood”................41
3. ALTERNATIVE WAYS
TO WELLNESS
Drug-Free Ways to Fight Colds......................44
Try Dry-Brushing for an Immune Boost..... 46
Surprising Way to Boost Your Immunity.....47
The Healing Power of Sound.......................47
Hugs Boost Immunity................................. 49
Hugs Are Better Than Robots.........................49
Yoga Breathing: The Surprising
Secrets to Its Benefits............................. 49
Meditation for People Who Don’t
Like to Meditate.......................................51
Laugh Your Way to Better Health............... 52

1. Immunity Boosters
Super Supplements to
Boost Your Immune
System
A nutritional deficiency is the most com-
mon cause of depressed immunity, but
even people who make a point to eat a
well-balanced diet often fall short when
it comes to getting enough key nutrients.
For this reason, many Americans turn to
dietary supplements for extra protection.
But which ones really work?
For answers, we spoke to Michael
T. Murray, ND, a leading naturopathic
physician who has spent more than 30
years compiling a database of more than
60,000 scientific articles on the effec-
tiveness of natural medicines, including
supplements.
Here are some of the most effective sup-
plements for preventing and treating colds
and related upper-respiratory ailments.
Start with the first supplement and add others
(all are available at health-food stores), based
on specific symptoms…*
•Mixed antioxidants. When it comes
to fortifying your body to fight off colds, it’s
wise to start with a high-potency multisup-
plement. I recommend one that combines
zinc, selenium, beta-carotene (or other car-
otenes) and vitamins C and E. This antiox-
idant mix helps prevent oxidative damage
*Consult your doctor before trying these supple-
ments—especially if you have a chronic medical
condition and/or take medication. Some of these
remedies may interact with medication. Most
supplements need to be taken for at least six
weeks to reach their full effect.
A BOTTOM LINE SPECIAL REPORT 5
to the thymus gland—a robust thymus is
needed to produce T lymphocytes, a type
of white blood cell that recognizes and
attacks viruses and other infectious agents.
Typical daily dose: 20 mg to 30 mg
zinc…200 micrograms (mcg) selenium…
25,000 international units (IU) beta-carotene
…500 mg vitamin C…and 200 IU vitamin
E. You’ll find roughly these amounts in any
high-potency multisupplement. Many peo-
ple take a multisupplement year-round.
•South African geranium. Also known
as umckaloabo, this herbal remedy is
commonly used for bronchitis, an upper-
respiratory infection that often follows
colds, particularly in winter.
In a study of 205 patients with bronchi-
tis, those taking it had reduced bronchitis-
related symptoms, such as a cough and
shortness of breath. Other studies have
shown similar effects.
Although doctors who specialize in
herbal medicine typically recommend this
supplement for patients who have been
diagnosed with bronchitis or sinusitis, I
advise taking it if you have a cold because
it reduces symptoms and helps prevent a
secondary bronchial infection.
Typical daily dose: 20 mg, three times
daily, until the symptoms subside.
•Beta-glucan. This class of compounds
is found in baker’s yeast, medicinal mush-
rooms (such as maitake) and a variety of
grains. Supplemental forms have been
shown to stimulate the activity of immune
cells. They also stimulate immune signal-
ing proteins, which help the body fight
viral infections.
bottomlinestore.com
6
In a study of 54 firefighters (who are sus-
ceptible to colds because of frequent expo-
sure to smoke and other fumes), those who
took a beta-glucan supplement had 23%
fewer upper-respiratory infections compared
with those who took a placebo.
Typical daily dose: 250 mg to 500 mg
daily. This dose is effective for treatment of
viral infections as well as prevention (for
example, when you feel a cold coming on).
I recommend Wellmune WGP (it contains a
substance derived from yeast that has been
shown to strengthen immune cells) or Mai-
take Gold beta-glucan supplements—the
research is more solid with these than with
other products.
•Echinacea. This herb has been the
subject of more than 900 studies. A few
years ago, researchers reported that it was
not effective for colds—probably because
these scientists were using products that had
insufficient amounts of active compounds.
In my experience, echinacea is very effective
both for prevention and treatment.
Example: One study, involving 120
patients who had just started to experience
cold symptoms, found that only 40% of
those taking echinacea went on to develop
a full-fledged cold compared with 60% of
those not taking the herb. When patients
in the echinacea group did get sick, their
symptoms started to improve after four days
versus eight days in those taking placebos.
Typical daily dose: One-half to one tea-
spoon of liquid extract, which can be added
to a glass of water or taken straight, three
times daily, when you have a cold or feel one
coming on. Buy a product that is made from
the fresh aerial portion of the plant. This
information will be printed on the label. You
will receive a higher concentration of active
compounds. People who have allergies to
Immune Boosters Your Doctor Doesn’t Know
plants in the daisy family (which includes
ragweed) should not take echinacea.
Source: Michael T. Murray, ND, one of the country’s
best-known naturopathic physicians. He serves on
the Board of Regents of Bastyr University in Seattle
and has written more than 30 books, including
The Encyclopedia of Natural Medicine with coauthor
Joseph Pizzorno, ND. DoctorMurray.com
7 Immune-Boosting
Tricks to Fight Off
Infection
“The north wind doth blow, and we shall
have snow…” and a runny nose, stuffy
head, sore throat, achy muscles, and fever,
too! With the new coronavirus that origi-
nated in China now reaching the US and
the CDC reporting that millions of Amer-
icans have been sickened by influenza,
you may feel more like hiding in bed with
a box of tissues than frolicking in the snow.
And while remedies abound in the market-
place, the greatest gift you can give yourself
is health—specifically, health that’s found
naturally. Here are seven simple tricks to build
up your body’s defense system against winter
illnesses…this season and always…
1. TRY A MYERS COCKTAIL
The Myers Cocktail is a surefire way to en-
sure you’re getting the nutrients you need—
or shortening an illness that has already
struck. Pioneered by the late John Myers,
MD, these ultra-nourishing blends of key
vitamins—from magnesium and calcium
to B complex and vitamin C—are delivered
intravenously, packing a potent punch that
can be felt immediately. Numerous clients
come to my clinic for this nutrient therapy
whenever they’re beginning to feel under
the weather. Others use it as a way to accel-
erate their recovery time from jetlag. The

science is there to validate the Myers Cock-
tail too. Research demonstrates that it can
alleviate a number of symptoms associated
with winter illnesses, including fatigue and
nasal congestion. Data also shows that it
can mitigate the effects of seasonal aller-
gic rhinitis and tension headaches—the
very thing that arrives when you see that
“OMG” line at Target.
2. TAKE TURKEY TAIL
Technically called Coriolus Versicolor, tur-
key tail is a medicinal mushroom whose
healing uses date back to the Ming Dynas-
ty. Then, it was used to bolster energy and
reduce phlegm—precisely what you need
when the mercury drops and germs are in
the air. Since gaining recognition in West-
ern medicine in the 1960s, the mushroom
has been noted for its ability to improve
immunity and stave off infections. Turkey
tail is available in supplement form. It can
also be consumed, such as in tea—add
turmeric and lemon for an extra dose of
immune power.
3. ADD MORE ZINC TO YOUR DIET
Emergen-C may be your go-to whenever
you feel those chills and sweats coming
on. Which is all well and good—vitamin
C enriches immunity—but you ought to
add zinc to your regimen too. The essential
trace element acts like an antioxidant in
the diet, thus protecting you from free rad-
ical damage. It plays a vital role in a num-
ber of biochemical pathways and possesses
antiviral properties. A zinc deficiency, on
the other hand, may harm immunity and
increase your susceptibility to infection.
Women 19 and older should aim for 8
mg of zinc per day; men within the same
age category should get 11 mg daily. Sup-
plements that have been chelated (meaning,
A BOTTOM LINE SPECIAL REPORT 7
they’re bound to a compound to enhance
the mineral’s absorption) can help certify
that you’re getting adequate amounts. Be
sure to pair zinc with copper, as excess zinc
could affect copper levels in your body. (An
optimal combo is 15 mg of zinc to 1 mg of
copper.) Additionally, fill your plate with
zinc-rich foods, such as pecans, peanuts,
wild rice, green peas, yogurt, oysters, and
pork loin.
Already suffering from a cold? Zinc sup-
plements (syrup, lozenges or tablets) can
reduce the length of it—especially when
taken within the first 24 hours of exhibiting
symptoms.
4. DODGE THE DESSERT TABLE
Cookies at the office, leftover holiday
sweets at home, peppermint bark at your
beloved coffee shop—it seems that tempt-
ing treats are everywhere you look all win-
ter long. As tantalizing as they may be, it’s
more important than ever to pay attention
to your diet during winter. Not only do
fresh fruits and vegetables brim with im-
mune-boosting antioxidants, but sugar—
which is ubiquitous this time of year—can
wreak havoc on your ability to combat
sickness. As nutritionist Monica Reina-
gel, wrote in Scientific American, “Eating
sugar may put your white blood cells into
temporary coma”—meaning that fudge
your neighbor made may suppress your
immune response and decrease its ability
to respond to challenges. Whether you
have a yen for something sweet or need to
use sugar in a recipe, call upon alternatives
for the same fix: Stevia and monk fruit are
excellent substitutes.
5. PRIORITIZE SLEEP
A countless to-do list can leak right into
your sleep schedule. Sleep, however, is as
bottomlinestore.com
8
fundamental to your capacity to fight off
infections as hydration and exercise. The
National Institutes of Health reports that a
lack of sleep not only reduces immunity but
also produces changes in both circulating
immune cells and cytokines—a category
of signaling molecules that help moderate
immunity. In other words, when the clock
strikes midnight as you’re still up trying to
finish one more load of laundry, ask yourself
if it’s worth the toll that burning the candle
on both ends takes. You’ll be able to knock
off more of your tasks faster if you get eight
hours of quality slumber per night.
6. PLUNGE INTO HYDROTHERAPY
On an icy winter’s night, the last thing you’ll
likely want to do is take a chilly shower—
and yet the last place you want to find
yourself is huddled under blankets with a
fever and chills. Hydrotherapy—wherein
you alternate between hot and cold wa-
ter—is a mainstay in naturopathy, physio-
therapy, and occupational therapy for good
cause. According to the Journal of Advanced
Pharmaceutical Technology & Research, the
technique, formerly known as hydropathy,
“boosts the immune system by its efficient
functioning and also improves internal
organs by stimulating blood supply.” The
journal also goes on to say that “Conclu-
sively, it can be elucidated that in the future
hydrotherapy will become a major tool for
stress relieving, improving body function,
and preventing illness.” For best results,
take a super-hot shower, flip to the coldest
temp at full blast for 10-20 seconds, return
to hot for one minute, and back to cold
for another 10 to 20 seconds. Perform this
three times per day—and always end your
shower on cold. (That’s what warm, fluffy
towels are made for!)
Immune Boosters Your Doctor Doesn’t Know
7. INDULGE IN A WARMING,
HERBAL TEA
We all know that herbal tea can offer a cor-
nucopia of health benefits, thanks to their
inclusion of unique antioxidants called
flavonoids. Winter chills, in particular, can
be soothed with a warming, nourishing
homemade tea. Add two inches of sliced,
raw ginger, one cinnamon stick, one tea-
spoon of clove, and a pinch of black pep-
per to eight ounces of water. Simmer on
low heat for 20 minutes and serve. (Add a
dash of almond milk for more flavor.) The
ingredients in this recipe honor Traditional
Chinese Medicine’s belief that warming
herbs such as these increase circulation
during cold, damp weather. What’s more,
ginger’s rich phytochemistry provides an
anti-inflammatory affect (and antimicrobial
benefits), while cloves can enhance im-
mune responses. The scent of the tea itself
will evoke this festive time of year—and
give you even greater motivation to stay on
top of your health.
Source: Laurie Steelsmith, ND, LAc, naturopathic
physician, acupuncturist and medical director of
Steelsmith Natural Health Center in Honolulu,
Hawaii. She is coauthor of Natural Choices for
Women’s Health and writes the blog Natural Healing
Secrets for Women. DrSteelsmith.com
A Secret to Not Getting
Sick: Brewer’s Yeast
Barbara Pritzkat, age 84, hasn’t had a cold in
decades. In 1983, at age 56, she started her
second career as an archaeologist. She’s still
surveying archaeological sites, most recently
in the Syrian Desert, where temperatures
can reach 110°F. She credits her good health
to brewer’s yeast, which she takes in pow-
der form dissolved in water every morning.
She first learned about the health benefits

of brewer’s yeast in the 1940s when she
attended a lecture by Adelle Davis, a pio-
neering nutritionist.
The science: Most commercially avail-
able brewer’s yeast is extracted from the
yeast that is used to ferment beer or wine.
A single tablespoon contains the recom-
mended daily allowance for most of the
B vitamins, including folate.
Folate is one of the most important
B vitamins because it breaks down and
eliminates homocysteine, an amino acid,
from the blood. Reducing homocysteine
has been linked to a reduction in risk for
stroke and heart disease. Folate also is
thought to reduce the risk for a variety of
cancers, including colon cancer.
Other B vitamins are needed for the
maintenance of blood cells, nerves and the
immune system. Brewer’s yeast also con-
tains a variety of minerals, including chro-
mium, a trace mineral that reduces blood
sugar and improves glucose tolerance. In
addition, a single two-ounce serving pro-
vides eight grams of protein, more than the
amount in a large egg.
What to do: Take one to two table-
spoons of brewer’s yeast daily. You can
dissolve it in water or sprinkle it on your
cereal or yogurt. Some people may suffer
adverse gastrointestinal reactions at first.
Start by taking a small amount and in-
crease it gradually.
Any brand should be fine—even buying
from bulk bins. But look for a kind that’s
debittered—the taste is more palatable.
Source: Gene Stone, a health journalist based in
New York City who, in the process of writing about
health, has undergone dozens of treatments, from
hypnotherapy to Rolfing. He interviewed more
than 100 healthy people for his book, The Secrets of
People Who Never Get Sick.
A BOTTOM LINE SPECIAL REPORT 9
Natural Therapies to
Fight a Flu Pandemic
During the worst flu pandemic in history,
the 1918 Spanish flu, naturopathic treat-
ments—including hygiene, nutrition and
homeopathy—saved more lives than con-
ventional medicine (see “Herbs That Boost
Your Immunity” on page 14).
To create your own naturopathic flu
defense, follow these steps…*
•Be vigilant about hand-washing and
hydration. The flu virus enters your body
via your respiratory tract, typically when you
inhale in­fected droplets from a sick person’s
sneeze or cough. Try to keep your distance
from people who are sneezing and cough-
ing. The virus also can be transmitted if you
touch an infected droplet or mucus from a
sick person and then rub your eyes, nose
or mouth. If the virus can attach itself to the
walls of your nose, throat and/or lungs, it will
stay there and multiply. Hand-washing before
eating and after visiting any public place will
lessen your exposure. Adequate hydration
(1⁄2 ounce of water per pound of body weight
daily) keeps your mucous membranes moist,
which makes it more difficult for viruses to
attach.
•Boost your immunity. Research shows
that eating fruits, vegetables and grains
boosts your immunity, while a diet rich in
sugar, fats and salt increases your risk of
getting sick.
During flu season, also take these potent,
immune-boosting nutrients: B-complex
(find a supplement that contains at least 50
mg of vitamin B-6 and 800 micrograms of
folic acid)…2,000 mg of vitamin C…and
2,000 mg of fish oil.
*To learn more natural flu-prevention strategies,
read the book Flu: Alternative Treatments and
Prevention by Randall Neustaedter, OMD.
bottomlinestore.com
10
Caution: Do not take fish oil if you take
warfarin (Coumadin) or another blood
thinner.
•Use a homeopathic remedy. Several
homeopathic flu-prevention remedies, such
as Mucococcinum, Oscillococcinum and
Influenzinum 200C, are available at health-
food stores or through holistic practitioners.
At the beginning of flu season, take one dose
per the label instructions under the tongue
once a week for three weeks. Then continue
with one dose once every three weeks for the
rest of the winter.
In my 17 years of practice, I have seen in-
dividually prescribed homeopathic remedies
successfully treat the flu. If you do get the flu,
to find a practitioner trained in homeopathy
in your area, go to the National Center for
Homeopathy website, HomeopathyCenter.
org. Or consult the Amercian Association
of Naturopathic Physicians, 202-237-8150,
Naturopathic.org.
•Do not be afraid. Fear causes stress,
which lowers immunity. Speak to your
doctor about your flu risk. Natural therapy is
effective for most healthy people. A flu shot
and/or the antiviral drug oseltamivir (Tamiflu)
is recommended for older adults.
Source: Jamison Starbuck, ND, is a naturopathic
physician in family practice and a lecturer at the
University of Montana, both in Missoula. She
is past president of the American Association of
Naturopathic Physicians and a contributing editor
to The Alternative Advisor: The Complete Guide to
Natural Therapies and Alternative Treatments.
How to Wreck Your
Immune System
Nobody wants to spend time sick in bed
feeling miserable with a cold, the flu or any
other illness.
Immune Boosters Your Doctor Doesn’t Know
But even if you stay well rested, exercise
and eat healthfully, you still could be sabo-
taging your immune system. Most people
are unknowingly making it harder for their
bodies to fight off illnesses. How to stop hurt-
ing your immune system…
•Skip the germ-killing soaps. Although
triclosan, the key ingredient in many
antibacterial hand soaps, was banned by
the FDA in 2016, alternative antibacterial
formulas still exist. These products fuel the
growth of ­antibiotic-resistant bugs in the
public at large. With frequent use, antibacte-
rial soaps can harm you by setting up your
body to develop a secondary “superinfec-
tion” that can occur as a complication of
colds, the flu or viral pneumonia.
Among the best ways to prevent colds
and the flu: Vigorous, frequent hand-
washing with plain soap is all you need,
but here’s the key—you need to scrub long
enough (20 seconds).
If you like the reassurance offered by
a hand sanitizer, products with at least
60% alcohol, such as Purell or Germ-X,
are widely recommended. However, the
alcohol in such hand sanitizers can lead to
dry, cracked skin, which provides an entry
point for bacterial or fungal skin infections.
Alcohol-based products are supported by
strong research, but if dry skin is a problem,
rely on hand-washing and/or a hand sani-
tizer that contains natural antibacterial plant
oils such as citrus, oregano, rosemary and/
or thyme.
Good choice: CleanWell, $10.99 for
three one-ounce spray bottles, CleanWell
Today.com.
•Take a pass on sugar. Sugar, refined car-
bohydrates and high-fructose corn syrup can
impair the effectiveness of our immune cells.
As soon as you notice cold or flu symptoms,
cut these foods out of your diet.

Beware: The caramelized sugar found
on cinnamon rolls, donuts or sticky buns
is particularly harmful to our immunity.
Certain molecular structures in this type of
sugar resemble bacteria, and our immune
system receptors mistakenly bind to them,
interfering with their ability to respond
effectively to true infections.
If you need a sweetener: Try raw honey,
which has immune-building properties.*
•Watch out for pesticides. Most non-
organic pro­duce gets showered with pesti-
cides, which damage your im­mune system.
What to try instead: Load up on fresh,
organic fruits and vegetables to arm your
immune system with disease-fighting vita-
mins and nutrients. Organic berries, citrus
fruits, grapes and spinach are especially
rich in antioxidants that support immune
function. When fresh berries aren’t avail-
able, try frozen organic berries. You can
save money by opting for nonorganic
citrus fruits and other peelable items (such
as bananas) that are less likely to harbor
dangerous pesticides than produce without
peels.
*Infants under age one and people who are al-
lergic to pollen or immunocompromised should
not consume raw honey.
Source: Robert Rountree, MD, a family physician
in private practice and owner of Boulder Wellcare
in Boulder, Colorado. He is coauthor of numerous
books, including Immunotics: A Revolutionary Way
to Fight Infection, Beat Chronic Illness and Stay Well.
He is also a faculty member at the Institute for
Functional Medicine.
Don’t Go It Alone!
What do close relationships have to do with
immunity? A lot, according to research.
When researchers exposed 276 adults to
a rhinovirus (a cause of the common cold),
subjects with only one to three relation-
A BOTTOM LINE SPECIAL REPORT 11
ships were four times more likely to get
sick than those who had more than six
relationships (such as fulfilling marriages
or friendships with colleagues, neighbors
and religious community members).
Possible explanation: Social interactions
help ease the negative effects of stress—a
known threat to immunity.
Source: Robert Rountree, MD, a family physician
in private practice and owner of Boulder Wellcare
in Boulder, Colorado. He is coauthor of numerous
books, including Immunotics: A Revolutionary Way
to Fight Infection, Beat Chronic Illness and Stay Well.
He is also a faculty member at the Institute for
Functional Medicine.
Expert Advice on
Protection from
Infections: Flu Shots,
Booze and Shut-Eye
Infectious-diseases specialist William
Schaffner, MD, advises everyone to…
•Get an annual flu shot even if you’re
skeptical. If you always get one during
flu season, bravo. But fewer and fewer
Americans are doing so. Research from the
Centers for Disease Control and Prevention
(CDC) shows that skipping the flu shot
was a significant contributor to the 2017–
2018 flu season’s record-high hospitaliza-
tions and deaths. According to the CDC,
only 37% of US adults got vaccinated in
2017—down significantly from previous
years. If you’re skeptical about the flu shot
because it is not always completely effec-
tive, keep in mind that hospitalizations
and deaths from seasonal flu strains would
be worse without it. If you are vaccinated
and still get the flu, you’re likely to have
a milder infection. It also will be shorter
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12
in duration, and you’ll be less likely to get
pneumonia, to be ­hospitalized—or to die.
If you’re age 65 or older, make sure that
you get one of the vaccines licensed for
use in older adults. There are two—the
high-dose flu vaccine and the adjuvanted
flu vaccine. Either one is fine and will give
you a bigger immune response than the
standard shot. I don’t recommend the nasal
vaccine for older people. Once you decide
which vaccine is best for you, I recom-
mend getting it in September if possible.
Why? For one, it takes up to two weeks
for your body to mount its full antibody
response and be as protected as possible.
Plus, you’ll have gotten your shot—no pos-
sibility of forgetting, postponing, procras-
tinating…and then getting sick. A vaccine
delayed is often a vaccine not given at all.
•Cut back on or avoid alcohol during
flu season. Alcohol negatively affects the
body’s immune response and can increase
the likelihood of getting an infection as
well as the severity of an infection. Do stay
hydrated, though—that helps your immune
system function at its best.
•Stay active. Regular exercise boosts
immunity, so keep up your fitness routine
throughout the winter even when you feel
like hibernating.
•Keep a solid sleep schedule. Healthy
men and women who average less than
seven hours of sleep per night are three
times more likely to catch a cold, com-
pared with those who get eight hours or
more of sleep, and good sleep likely helps
ward off the flu, too.
•Be smarter about hygiene. Besides
frequently washing your hands and using
an alcohol-based hand sanitizer, regularly
sanitize shared surfaces such as those in
bathrooms and kitchens…and doorknobs
throughout the house. Don’t get too close to
Immune Boosters Your Doctor Doesn’t Know
sick people if you can help it—viruses can
be spread not only by sneezes but also by
simply breathing. Sleep in separate rooms
and use separate towels. And stay home
if you’re sick so that you don’t become a
dreaded spreader of germs.
Source: William Schaffner, MD, professor of
preventive medicine in the department of health
policy and professor of medicine in the division of
infectious diseases at Vanderbilt University School
of Medicine, Nashville.
Catching a Cold
from Alcohol
Given how often we hear reports on the
health benefits of drinking moderate
amounts of alcohol—including wine and
beer—people may be surprised to hear
about a spate of studies showing that even
what many would consider moderate
alcohol intake (two to three glasses of wine
a day, for instance) may raise your suscepti­
bility to infectious diseases while also
slowing your body’s ability to repair a bone
fracture or heal a wound.
ALCOHOL IMPAIRMENT
These findings and others were reported
at a recent conference of the Alcohol and
Immunology Research Interest Group at
Loyola University Medical Center near
Chicago. According to Elizabeth J. Kovacs,
PhD, director of the University’s Alcohol
Research Program, the findings center on
one key fact of biology—alcohol impairs
the ability of most immune cells to do
their jobs.
All immune cells are produced in the
bone marrow—some then get sent to other
parts of the body. So it’s not entirely sur-
prising to learn that one group of findings
centers on bone health. One of the ongoing

studies (by Dr. Kovac’s colleague John
J. Callaci, PhD) reveals that excessive
alcohol consumption during adolescence
may lead to brittle bones later in life,
while another study suggests that this
also may be true in adults, as alcohol
slows fracture repair.
Another form of immune damage:
Since specific immune cells “remember”
specific viruses, they’re involved in giving
us long-term immunity against flu and
other diseases. Research has now demon-
strated that moderate drinking increases
susceptibility to infection and disease due
to weakened immune cells. Other studies
link alcohol intake to slow healing, not
only from accidental injuries but also surgi-
cal procedures.
HOW MUCH IS TOO MUCH?
You probably want to know how much al-
cohol it takes to cause these problems, but
there’s no clear and reliable answer to that
question as yet. The National Institutes of
Health recommends that women should
drink no more than seven drinks a week
and men no more than 14 (barring any
binge drinking, of course). However, even
that amount may not be safe for a person
who is taking medication…elderly…ill
with hepatitis or diabetes or any of a long
list of other sicknesses…or for a wom-
an who is pregnant or for a person who
almost never drinks alcohol.
Is there anything you can do to reverse
the effects alcohol may already have
wrought to your health? When you stop
drinking, white blood cells that help the
body heal itself may recover in a few
weeks. But regarding the damage drink-
ing does to the ability of immune cells to
quickly respond to pathogens, the time
A BOTTOM LINE SPECIAL REPORT 13
line is quite different—it can take many
months.
Is there any way to fortify the immune
system against the effects of alcohol? Not
really—while a good diet, exercise and
adequate sleep are helpful in supporting
your immune system, even these aren’t a
bulwark against alcohol. Bottom line—
let’s take it easy on alcohol.
Source: Elizabeth J. Kovacs, PhD, professor and
vice chair of research at the department of sur-
gery at the Stritch School of Medicine of Loyola
University Medical Center in Maywood, Illinois.
She is also a professor at the school’s department
of microbiology and immunology, director of
the Alcohol Research Program and director of
research at the Burn and Shock Trauma Institute.
Probiotics for Virus-
Fighting Gut Health
Many people rely on well-known immuni-
ty boosters such as vitamin C and/or echi-
nacea, but you’re likely to get better results
if you add probiotics to your daily regimen
as a preventive during cold and flu season
(or year-round if you work directly with
the public)…
By far, probiotics are the best way to
enhance your immunity. These “good”
bacteria, including Lactobacillus and
Bifidobacterium, reside in your digestive
tract, where they keep intestinal microbes
in check and elevate your number of infec-
tion-fighting T cells.
Fermented foods, such as kefir, yogurt,
kimchi, sauerkraut and kombucha, are all
naturally rich in probiotics. Aim for two
(four- to six-ounce) servings a day.
In general, however, probiotic supple-
ments are more potent and may be more
reliable than ­probiotic-rich foods. If you
opt for a supplement, use a combination
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14
of Bifidobacterium and/or Lactobacillus
species.*
A probiotic found in studies to boost
immunity: Culturelle Digestive Health Daily
Formula, $25 for 60 capsules, Amazon.
com.
*Consult your doctor before trying dietary supple-
ments—especially if you take prescription medica-
tion and/or have a chronic medical condition.
Source: Robert Rountree, MD, a family physician
in private practice and owner of Boulder Wellcare
in Boulder, Colorado. He is coauthor of numerous
books, including Immunotics: A Revolutionary Way to
Fight Infection, Beat Chronic Illness and Stay Well. He
is also a faculty member at the Institute for Func-
tional Medicine.
Antivirals Off Your Radar
Integrative medicine practitioner Fred Pesca-
tore, MD, often prescribes dietary supplements
for the fall and winter to help his patients
prevent colds and flu. It’s fine to take one, two or
all of the following (per your doctor’s OK)…
•N-acetylcysteine (NAC). The body
easily converts this amino acid into a usable
form of glutathione, an immunity-protect-
ing antioxidant that itself is poorly absorbed
from the gastrointestinal tract. (See page 21
for more information about NAC.)
Scientific evidence: Italian researchers
found that taking 1,200 mg daily of NAC
throughout flu season reduced the frequency,
severity and intensity of flu-like symptoms.
Typical dose: 500 mg to 1,200 mg daily
as a preventive…at the first sign of infection,
increase the dose to 3,000 mg daily (taken in
doses of 600 mg each throughout the day).
•Olive leaf extract. This supplement
contains a bitter compound called o­ leuropein
that has strong antiviral properties.
Typical dose: 500 mg per day.
•Monolaurin. This antiviral is derived
from lauric acid, one of the main fats in
Immune Boosters Your Doctor Doesn’t Know
coconuts. It destroys viruses by breaking
down their outer membranes.
Typical dose: 300 mg per day.
Source: Fred Pescatore, MD, practitioner of nat-
ural and integrative medicine in New York City,
author of several books including The A-List Diet
and former associate medical director of the Atkins
Center for Complementary Medicine.
Herbs That Boost
Your Immunity
While scientists are furiously working to
develop a vaccine and/or drug treatment to
help protect us against the current major
viral outbreak, many herbalists believe
that potentially effective natural medicines
already exist.
Within the last century, three influenza
­pandemics—in 1918, 1957 and 1968—
killed millions of people worldwide. Med-
ical science has changed dramatically since
the outbreaks, but a little-known yet highly
effective approach to treating the flu of 1918
may prevent people from contracting the
illness during a future outbreak—or help
aid in recovery if they do become sick.
NEW LESSONS FROM OLD RESEARCH
In 1918 and 1919, a strain of influenza
dubbed “the Spanish flu” (in part because it
received the most press coverage in Spain,
which was not preoccupied with World
War I) circled the globe and resulted in not
just one, but two (and in some places three)
waves of deadly illness. The Spanish flu
and its associated complications, including
pneumonia and pleurisy (inflammation of
the covering of the lungs), killed as many as
50 million people worldwide.
Some people received what were then
believed to be the most progressive and sci-
entific conventional treatments available—

mercury, strong laxatives, aspirin, arsenic,
quinine and a mixture of ipecac and opium
called Dover’s powder. According to the
Centers for Disease Control and Preven-
tion, more than 2.5%, or 25 out of every
1,000 people treated conventionally, died.
Surveys from the period show that
patients given herbal remedies used by a
nationwide group of physicians who called
themselves the “Eclectics”—because they
practiced “eclectic” medicine (what we to-
day might call herbal or alternative medi-
cine)—died at a rate of 0.6%, meaning that
six out of every 1,000 who received these
botanical treatments died.
Who documented this huge disparity?
At the onset of the Spanish flu outbreak,
John Lloyd was a respected pharmacist,
plant extract researcher, past president of
the American Pharmaceutical Association,
and owner, with his brothers, of Lloyd
Brothers, a Cincinnati, Ohio–based distrib-
utor of pharmaceutical botanicals.
In 1919—when the Spanish flu pan-
demic was on the wane—Lloyd conduct-
ed a survey of 222 physicians who had
purchased his company’s herbal products,
asking which ones they had used to treat
influenza and pneumonia, how the prod-
ucts were administered and which of the
treatments they considered to be the most
effective.
Respondents listed more than 40 bo-
tanical treatments, including gelsemium
(the dried root and rhizome of the yellow
jasmine plant native to the Southeastern
US), echinacea (purple coneflowers that
are native to Midwestern North Amer-
ica), aconite (a bluish flowered herb of
the buttercup family) and boneset (a
white-flowered plant native to Eastern
North America).
A BOTTOM LINE SPECIAL REPORT 15
Most of the Eclectics practiced “specific
medication,” treating the flu by addressing
each individual patient’s specific symp-
toms—respiratory illness, fever, coughs,
vomiting, fatigue, etc. This approach
differed from that of conventional doctors,
who treated every influenza patient basi-
cally the same with purgatives, quinine,
aspirin and Dover’s powder, regardless of
the individual’s symptoms.
INCREASE YOUR IMMUNITY
A number of herbal medicines can be used
to strengthen the immune system.
The herbs listed below are generally
safe and are widely available at health-food
stores.* Good manufacturers that offer
these herbs include Herbalist & Alchemist
(Herbalist-­alchemist.com) and Herb-
Pharm (Herb-pharm.com).
Adaptogens are herbs used to balance the
immune system. They work slowly, so they
should be started six to eight weeks before
the flu season (typically November to April)
and continued throughout that period.
Also, adaptogens can be used as needed
for general immunity strengthening to help
fight colds and other respiratory ailments.
Take one of the following…
•Ginseng. Chinese or Asian ginseng
(Panax ginseng) and American ginseng
(Panax quinquefolium) have been used
for centuries to fight fatigue and increase
immunity. Siberian ginseng, or eleuthe-
ro (Eleutherococcus senticosus), has similar
*Check with your health-care provider before
using these herbs, especially if you are taking
prescription medications, such as blood thinners
or drugs to treat high blood pressure or diabe-
tes. Pregnant and nursing women, in particular,
should be especially careful to consult a profes-
sional before using herbs.
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16
properties but is not a member of the ginseng
family.
Immune-boosting dosage: Recent research
shows that American ginseng provides the
best protection. Take 3 ml to 5 ml of tincture
three times daily…Siberian ginseng: 3 ml of
tincture three times daily…Chinese or Asian
ginseng: 5 ml to 10 ml of tincture ­daily.
•Ashwagandha (Withania somnifera).
Ashwagandha has been used for more than
4,000 years in India to treat and fight infec-
tious diseases and immune system dis­orders.
Immune-boosting dosage: 3 ml of tinc-
ture three times daily.
•Elderberry syrup. When used within
the first 48 hours of feeling flu-ish, this syr-
up (made from naturally antiviral elderber-
ries) has been shown to relieve symptoms
four days faster than a placebo.
If you are not taking elderberry syrup
as a daily preventive, start using it within
the first two days of developing cold or flu
symptoms. Follow label instructions.
Good choice: Sambucol Black Elder-
berry Advanced Immune, $16.99 for 4
ounces, Sambucolusa.com.
•Astragalus (Astragalus membrana-
ceus and related plants). Though little
research has been conducted on this herb
in the West, it has been used here since the
1800s to strengthen the immune and respi-
ratory systems.
Immune-boosting dosage: 4 ml to 8 ml of
tincture three times daily.
Caution: If you have rheumatoid arthri-
tis or some other autoimmune disease, use
astragalus only under a doctor’s supervi-
sion—the increase in immune activity could
worsen your autoimmune symptoms.
THE ECLECTICS’ FLU TREATMENT
Herbs used by the Eclectics to treat influenza
included echinacea (Echinacea purpurea,
Immune Boosters Your Doctor Doesn’t Know
Echinacea angustifolia and Echinacea palli-
da) and boneset (Eupatorium perfoliatum).
Echinacea traditionally is used to boost
immune functioning at the onset of a cold or
flu, while boneset is used to reduce fever and
relieve aches and pains caused by the flu.
Dosage: For echinacea, mix one ounce
of tincture in four ounces of water and take
one teaspoon every waking half hour for up
to 14 days. For boneset, mix 1 ml to 2 ml
in one ounce of warm water and take every
one to two waking hours.
USING HERBS SAFELY
The American Herbalists Guild (617-520-
4372, Americanherbalistsguild.com) and the
American Association of Naturopathic Phy-
sicians (202-237-8150, Naturopathic.org)
can help you find a qualified practitioner of
herbal medicine in your area. Like all medi-
cines, some herbs can be harmful if taken in
the wrong quantities or combinations.
Source: Kathy Abascal, RH, a registered herbalist
who practices in Vashon, Washington. A member
of the American Herbalists Guild, she is coauthor
of Clinical Botanical Medicine.
Source: Robert Rountree, MD, a family physician
in private practice and owner of Boulder Wellcare
in Boulder, Colorado. He is coauthor of numerous
books, including Immunotics: A Revolutionary Way
to Fight Infection, Beat Chronic Illness and Stay Well.
He is also a faculty member at the Institute for
Functional Medicine.
Proven Ways to
Stay Healthy
It’s amazing that we’re not sick all the time.
We are attacked more than 100 million
times a day by viruses, bacteria and other
disease-causing organisms. Our hands alone
harbor up to two million germs. The only
reason we’re not continually sick is that the

immune system is remarkably effective at
recognizing and fighting threats.
Many harmful organisms are blocked by
barriers, such as skin and mucous mem-
branes, that prevent harmful organisms
from getting into the body.
Those that get past the initial barriers
are spotted by antibodies and attacked by
a barrage of immune cells. The antibodies
“remember” individual pathogens and
attack and neutralize them during subse-
quent exposures.
FLAWS IN THE SYSTEM
The immune system isn’t perfect, however.
Immune cells aren’t always effective—due
to nutritional deficiencies, emotional stress
and aging.
If the immune system has never been
exposed to a particular virus or bacterium,
it may not be able to mount an effective
defense. Also, viruses and bacteria can
develop their own defenses, which make
them harder to detect and eliminate. In
addition, the immune system can mistake
healthy tissues for foreign invaders and
launch an attack. This is what happens in
autoimmune diseases, such as lupus.
Almost half of all deaths are due to
infection or other immune-related prob-
lems. Even some cancers are caused by
infectious organisms that break down the
immune system.
Here’s how to build up your immune
system…
IMMUNITY BOOSTERS
Limiting exposure to harmful organisms is
one of the best preventive measures. Wash
your hands after you shake hands or touch
surfaces that others have touched. Avoid
people who are sneezing or coughing.
A BOTTOM LINE SPECIAL REPORT 17
These measures alone can significantly cut
infection from colds or flu.
Also helpful…
•Stay social. People with active social
lives and those who participate in religious
or community groups are less likely to expe-
rience depression than those without social
ties. Depression reduces immune response,
mainly by inhibiting the activity of “attack”
immune cells called T cells and B cells.
•Get professional help if you’re ex-
periencing depression. The majority of
depressed patients who receive medication
or therapy improve within three months—
and nearly all of them improve within six
months.
•Exercise daily—but don’t overdo it.
People who get regular exercise and take
care of themselves in other ways—eating
nutritious meals, not smoking, etc.—can
improve immune response. Symptoms of
depression also can be reduced by exercise.
Thirty minutes a day is optimal for most
people.
Caution: Exercising more than two hours
daily actually causes immunity to decline.
•Manage stress. Stress itself doesn’t
weaken immunity, but poor responses
to stress—such as smoking, not eating
healthfully and not exercising—are linked
to infection. Not getting enough sleep is
both a cause and a result of stress and can
impair the activity of infection-fighting
T cells and B cells.
Stress reducers: Set aside 20 minutes to
listen to music or meditate (see page 51 for
more on meditation)…breathe deeply for
a few minutes…go for a walk or engage in
other exercise.
•Get enough omega-3s. The omega- 3
fatty acids in nuts and fish have been shown
to reduce depression and improve immu-
nity. Have one-quarter cup of walnuts dai-
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18
ly…three servings of fish weekly…or take
two grams of a fish oil supplement daily.
•Boost vitamin C. Studies indicate that
vitamin C may prevent infection by boost-
ing levels of T cells and B cells. The optimal
dosage is 500 milligrams (mg) twice daily.
You can get this much vitamin C with sev-
eral daily servings of vitamin C–rich foods,
such as tomatoes, bell peppers and citrus
fruits—or you can take a supplement.
Source: Michael F. Roizen, MD, chief wellness of-
ficer at The Cleveland Clinic. He created the Real
Age concept and wrote the best-selling RealAge:
Are You As Young As You Can Be? He is author, with
Tracy Hafen and Lawrence A. Armour, of The Real-
Age Workout: Maximum Health, Minimum Work.
Step into the Light
Sunlight helps your body produce vitamin
D, a potent immune booster. Some scientists
think that the lack of sunlight and reduced
vitamin-D production in the darker months
help explain why flu is so common then.
For extra protection, give yourself some
full-spectrum light inside your home, too.
Light therapy has been shown to enhance
the immune system in the winter, and a
full-spectrum light box is well worth the
investment for this purpose.
Source: Fred Pescatore, MD, a practitioner of
natural and integrative medicine in New York City,
author of several books including The A-List Diet
and former associate medical director of the Atkins
Center for Complementary Medicine.
Vitamin D Boosts Your
Cold- and Flu-Fighting
Defenses
In a study of 19,000 people, those with the
lowest blood levels of vitamin D—less than
10 nanograms per milliliter (ng/mL)—were
Immune Boosters Your Doctor Doesn’t Know
36% more likely to report­a recent respira-
tory infection (such as a cold or flu) than
those with the highest levels—30 ng/mL or
higher. People with lung disease (such as
asthma or emphysema) were at greatest risk.
Theory: Vitamin D may play an import-
ant role in the body’s immunity.
Self-defense: In addition to vitamin D
from sun exposure, aim to get a total of
1,000 international units (IU) to 2,000 IU
daily of vitamin D from food (such as eggs
and fatty fish) and supplements.
Source: Adit Ginde, MD, MPH, assistant professor,
division of emergency medicine, University of
Colorado Denver School of Medicine, Aurora.
BEST WAY TO TAKE VITAMIN D
Take vitamin D with your largest meal
of the day. Taking vitamin D with a big
meal increases absorption by 57%, pos-
sibly because large meals have more fat
content to boost the absorption of this
fat-soluble vitamin. Vitamin D may help
prevent cancer and diabetes, boost im-
munity and protect against back pain.
Source: Angelo Licata, MD, PhD, endocrinol-
ogist, Cleveland Clinic, Ohio, and coauthor
of a study published in Journal of Bone and
­Mineral Research.
A Natural Protocol to
Boost Your Immunity
You can boost your immunity. With the right
prepa­ration, quick intervention and a lineup
of powerful, natural virus fighters, there’s a
good chance that you can enjoy fall and win-
ter without a cold or flu. This is especially
important as we face another pandemic.

START WITH PREVENTION
•Avoid spending time around people
who already are sick, particularly if
they’re coughing or sneezing. If you live
with someone who is sick, sleep in sepa-
rate rooms. Wash your hands frequently
during cold-and-flu season, and don’t
share towels—assign one to each family
member or use paper towels. Keep your
hands away from your face, especially your
nose, mouth and eyes.
•Take a multivitamin/mineral supple-
ment that provides a base of nutrients
to support a healthy immune system. A
formula that I recommend in my practice
as a preventive against viral infections is
Wellness Formula by Source Naturals (to
find a retailer near you, call 800-815-2333
or go to SourceNaturals.com). It contains
vitamins A and C, which are involved in
the formation of antibodies…the minerals
zinc and selenium…and immune-sup-
portive herbs, such as garlic, echinacea
and astragalus, which increase the activity
of virus-fighting white blood cells. The
dosage used to prevent infection is two
capsules daily during cold-and-flu season,
taken in conjunction with your year-round
multisupplement.
•Reduce exposure to toxins. You are
more vulnerable to viral infection when
your body is “distracted” by having to deal
with toxins that can damage or suppress
the immune system. Toxins aren’t neces-
sarily exotic—they could include sugar
and alcohol consumed to excess, fast food
and other unhealthy food laced with artifi-
cial preservatives and/or pesticides. Toxins
also include small but significant amounts
of metals—mercury, arsenic and lead—
that you can get from food, water and air
pollution.
A BOTTOM LINE SPECIAL REPORT 19
It is even more vital to eat healthfully
during cold-and-flu season. Go easy on
holiday sweets and other treats, and you
will be less likely to get sick.
Many people cut back their exercise
regimens in winter months—a big mistake
because exercise strengthens your immune
system. Also consider sitting in a dry sauna
once or twice a week for 20 to 30 min-
utes…or a wet sauna for 10 to 15 minutes.
Saunas increase sweating, which excretes
toxins. Be sure to check with your doctor
first if you have diabetes or heart disease.
•Be positive. Toxic emotions can have
a negative impact on your immune system.
Anger, anxiety, resentment, loneliness and
other chronic emotional difficulties trigger
the release of hormones that suppress im-
mune function. Seek support to overcome
these problems if they linger.
RELY ON NATURE’S VIRUS KILLERS
If you start to come down with a cold or
the flu, eat lightly so that your body can
focus on healing. For the first 24 hours,
consume filtered water, broths and soups
with lots of garlic, onions and spices, such
as turmeric and cayenne, which relieve
congestion, promote circulation and have
a natural anti-inflammatory effect. Herbal
teas (es­pecial­ly ginger, cinnamon and pep-
permint) and steamed vegetables also are
good choices. When you’re feeling better,
move toward a more normal diet.
I have found several supplements to be
effective for treating colds and flu. Consid-
er taking these when people around you
are sick or when you first feel symptoms.
You can use one or any combination until
you feel better. These are safe for children
when given in dosages of one-quarter to
one-half of what I recommend for adults.
The bigger the child, the higher the dose.
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20
•Lomatium dissectum is a plant once
used by Native Americans to fight Spanish
flu. Preliminary research shows that loma-
tium has the ability to prevent viruses from
replicating and to stimulate white blood
cell activity. With colds and flu, I often
see improvement within 24 hours. In my
experience, the only side effect has been an
allergic reaction in the form of a measles-like
rash in a small percentage of users. This
rash disappears a few days after lomatium is
discontinued.
Eclectic Institute (800-332-4372, Eclectic
Herb.com) and Natural Factors (887-551-
2179, NaturalFactors.com) are both good
sources for lomatium. Please note that their
extracts contain alcohol, so take only the
dosage recommended on the label. For
children, add one-quarter to one-half of
the adult dosage to hot water and let it sit
for five minutes so that the alcohol evapo-
rates. Women who are pregnant or nursing
should not use lomatium.
•Elderberry can stimulate the immune
system, enhance white blood cell activity
and inhibit viral replication. Flu patients
have reported significant improvement
within 48 hours of taking elderberry. It
also helps with colds. The elderberry used
in research studies is Sambucol Black
Elderberry Extract from Nature’s Way (to
find a retailer, call 800-962-8873 or go to
NaturesWay.com). Adults should take two
teaspoons four times daily…children, one
teaspoon four times daily.
•Echinacea. Contrary to recent media
reports, extracts from this plant can be
effective for treating colds and flu. Echina-
cea makes the body’s own immune cells
more efficient in attacking viruses. The key
is using a product that has been processed
to contain a high level of active constituents.
Two potent, well-researched products are
Immune Boosters Your Doctor Doesn’t Know
Anti-V Formula Liquid Extract and Echin­
a­mide Softgels, both from Natural Factors
(to find a retailer, call 887-551-2179 or go
to NaturalFactors.com).
If you feel a cold or the flu coming on take
one capsule of the Echinamide Softgels five
times a day for two days, then cut back to
three times a day until the illness has passed.
Anti-V Formula, which is also available in
softgel form, contains Echinamide, lomati-
um and other virus fighters. It is the most
aggressive product for colds and flu from
the Natural Factors line and can be used
instead of the other supplements. Take 1.5
ml every two waking hours for the first 48
hours and then 1 ml every three waking
hours until the illness is gone.
•N-acetylcysteine (NAC). This nutri-
ent thins the mucus that comes with colds
and the flu. In addition to making you feel
better, NAC helps to prevent sinus and more
serious chest infections. It increases levels
of the powerful anti­oxidant glutathione in
the body, which, in turn, improves immune
function. NAC is available at any health-food
store and many pharmacies. If you tend to
get the flu every year, take 600 mg twice
daily when you are around people who have
the flu or if you start feeling sick yourself.
•Vitamin C fights viral infections.
Start with 1,500 mg daily in divided doses.
If loose stools occur, cut back to 1,000 mg
(or less).
HOMEOPATHIC REMEDIES
Homeopathy is based on the idea that “like
cures like”—substances that cause certain
symptoms in a healthy person can cure
those same symptoms in someone who is
sick. For the flu, I recommend the following
homeopathic treatments…
•Homeopathic influenzinum. Made
from active flu strains, this stimulates the

body’s own defense system to resist in-
fection. It can be used for prevention or
treatment of flu and has no side effects.
Take two 30C-potency pellets twice
daily for two weeks at the beginning of
flu season (in early November). Take two
pellets four times daily when exposed to
flu sufferers or if you start to have symp-
toms. It is available from health-food stores
and The Vitamin Shoppe (866-293-3367,
VitaminShoppe.com).
•Oscillococcinum is another great
homeopathic remedy for flu, which is
also available from The Vitamin Shoppe,
health-food stores and pharmacies or by
calling 800-264-7661 or visiting Oscillo.
com. It can be taken at the first sign of flu
and is the number-one–selling homeo-
pathic flu remedy in the US.
Source: Mark A.Stengler, NMD, licensed natu-
ropathic medical doctor and founder and medi-
caldirector of the Stengler Center for Integrative
Medicine, Encinitas, California,and associate clinical
professor at the National College of Natural Medi-
cine, Portland, Oregon. He is author of The Natural
Physician’s Healing Therapies (Bottom Line Books).
The Supplement That
Everyone Should Know
About—NAC
You know all about the benefits of fish
oil…and magnesium…and vitamin D. But
here’s a supplement that far fewer people
are taking—but many could benefit from.
It’s called n-acetylcysteine (NAC)—and
it’s especially helpful during cold and flu
season since it can combat respiratory
ailments. But wait, there’s more. NAC also
can ease lung and liver problems. To get
this amazing remedy on your radar, we
turned to Richard Firshein, DO, director
of The Firshein Center for Comprehensive
A BOTTOM LINE SPECIAL REPORT 21
Medicine in New York City, and asked him
why he recommends NAC to so many of
his patients. Here’s what he told us…
WHY IT’S SO POWERFUL
NAC is an amino acid—and a building
block of glutathione, one of the most pow-
erful antioxidants in the body. It helps the
body combat damaging free radicals and
stimulates other antioxidants in the body
to do their beneficial work. In addition,
NAC has many uses in the body. Specifical-
ly, it can help you…
•Fight colds and flu. NAC is a remedy
often recommended by holistic doctors to
prevent—and reduce symptoms of—the
flu. A well-known Italian study published in
European Respiratory Journal found that only
25% of people who took NAC and were in-
jected with a flu virus developed flu symp-
toms compared with 79% who received a
placebo. You also can consider taking NAC
when you notice the first signs of a cold.
•Protect your lungs. NAC protects the
lungs by helping to make glutathione in
the lining of the lungs. NAC also can act as
a buffer against pollution. When you have
a cold, taking NAC can protect your lungs
from complications such as bronchitis. In
people who have chronic obstructive pul-
monary diseases such as emphysema, NAC
can help reduce the buildup of mucus and
congestion which, in turn, can help relieve
the chronic cough that often accompanies
emphysema. NAC also is recommended
for people with pulmonary fibrosis, since it
may slow the disease.
•Detox the liver. NAC is known to
help cleanse the liver—it helps people
whose livers are damaged either because
of alcoholism or elevated liver enzymes.
Elevated liver enzymes can occur in people
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22
who have hepatitis or heart failure or who
are obese.
USING NAC
NAC is found in small amounts in some
protein-rich foods such as pork, poultry and
yogurt. But to really get its health benefits,
you have to take it as a supplement. NAC is
available at most health-food stores and drug-
stores.
Dr. Firshein usually recommends that his
patients take between 500 mg and 1,000
mg daily of NAC to fight the common cold
or flu…protect lungs…and detox the liver.
Since every patient is different, it’s import-
ant to check with your own holistic doctor
about the amount of NAC that’s right for
you. This is especially important for patients
with liver or lung diseases.
There are no side effects associated with
NAC, although higher doses can cause di-
gestive upset. People with heart or kidney
disease should speak to their doctors first
before taking NAC.
NAC can be taken on its own, but it’s
best to take it with other antioxidants, such
as vitamin C, since NAC works better in
conjunction with other antioxidants. The
detoxification process may create toxic
by-products that linger in the body. If there’s
a lot of toxicity, the other antioxidant can
lend a hand clearing out the excess toxins.
Source: Richard Firshein, DO, founder and director
of The Firshein Center for Comprehensive Medi-
cine in New York City. FirsheinCenter.com
Lung Fitness for
Flu Season
Everyone dreads getting sick in the winter-
time, but some people find themselves un-
usually vulnerable to respiratory infections...
Immune Boosters Your Doctor Doesn’t Know
most particularly those who have asthma or
a history of bronchitis. We all know about
flu shots and washing hands and avoiding
crowds, but there’s lots more you can do
to fortify yourself—and your respiratory
system in particular—even before the sick
season kicks in. We asked naturopath Andrew
Rubman for advice...
First and foremost, remember that the
better shape you and your respiratory
system are in, the more you’ll be able to
tolerate exposure to germs without falling
ill. Anything that weakens your immune
system—such as eating poorly, stress or not
getting enough sleep—increases your vul-
nerability to whatever is going around. And
previous illness makes it worse. Not only
does illness deplete energy, but with severe
respiratory infections (and other diseases,
too), there may be scarring and some tissue
damage in your lungs that leaves you weak-
er and more vulnerable. More often than we
realize, an illness may not be fully resolved,
even after you feel better. There may be
underlying colonization with mold organ-
isms in the respiratory tract as well. When
researchers at the Mayo Clinic cultured
patients with chronic rhinosinusitis, over
90% showed positive culture for fungus, in-
cluding mold. Mold infestation in respiratory
tissues weakens the structure and capability
of the lungs, allowing easier colonization of
potentially infectious bacteria.
STRENGTHEN YOUR IMMUNE SYSTEM
The following supplements can be helpful
in supporting lung health and immune
health...work with your own doctor for
specific dosing.
•Indian Tobacco. This botanical remedy
has a history of use for conditions such as
asthma, pneumonia and bronchitis. I may
prescribe Indian tobacco (also called lobe-

lia, it’s not really tobacco at all—the leaves
have a tobacco-like taste) as a preventive
to strengthen lungs and a treatment for
respiratory ailments.
Note: Lobelia is potentially toxic in large
doses and should be taken only under the
guidance of a health-care provider with
experience in botanical medicines.
•Selenium: Nature’s Inflammation
Fighter. This essential trace mineral has
potent antioxidant properties to protect
the body from inflammation and dam-
age caused by free radicals. It fortifies the
immune system to do battle with micro-
organisms. Research even suggests that a
high intake of selenium is associated with
a reduced risk of death from colorectal,
prostate and lung cancers. While the usual
dose is 200 mcg a day, I frequently go fur-
ther, prescribing a daily dosage as high as
400 mcg to 500 mcg, taken in three doses,
as a preventive during flu season.
•Vitamin C: The Antioxidant Vitamin.
This antioxidant-packed nutrient remains
a major player in immune system mainte-
nance. Research demonstrates that vitamin
C can significantly boost antimicrobial
activity, including the activity of natural
killer cells that hunt down and vanquish
germs. Supplementation with up to one
gram (1,000 mg) daily can be helpful and is
usually well-tolerated.
Note: Some studies suggest that vitamin
C may not be safe for patients undergoing
chemotherapy.
•Fish Oil: A Rich Source of Omega-3
Fatty Acids. Tuna and salmon (preferably
wild) are rich sources of omega-3 fatty
acids. Eat these three times a week. Look
for fish oil supplements with the highest
levels of docosahexaenoic acid (DHA)
and eicosapentaenoic acid (EPA), which
ideally should make up more than 50%
A BOTTOM LINE SPECIAL REPORT 23
of the total dosage. (Caution: If you take a
blood-thinning medication such as warfa-
rin, speak with your doctor before taking
fish oil supplements.)
•Mullein: A Velvety Smooth Throat
Soother. When patients complain of a
scratchy throat or congestion and sense
a respiratory problem coming on, I often
prescribes mullein. This herb contains mu-
cilage, a substance that soothes irritated re-
spiratory passages, along with saponins that
help loosen mucus. Laboratory studies have
shown that mullein can kill many viruses
on contact. To make a cup of mullein tea,
add one to two teaspoons of dried leaves
and flowers to boiling water and steep for
10 minutes. Strain before drinking.
•N-acetyl Cysteine and L-theanine.
New and emerging research supports using
n-acetyl cysteine (see previous article) and
L-theanine to strengthen lung function.
Discuss with your doctor whether either or
both are appropriate for you, and, if they
are, what the dosage should be.
AVOID POLLUTANTS
Respiratory disorders of all kinds, includ-
ing flu and pneumonia, are more apt to de-
velop when foreign particles are or inhaled
into the lungs, including from chimneys,
wood stoves and fireplaces. This causes
inflammation, which leads the delicate
mucous membranes lining the respiratory
system to become swollen, irritated and
more susceptible to infection.
It’s important to make an effort to
protect your lungs from this environmen-
tal assault, especially during the winter
months when flu season is in full force.
Consider, with your physician’s oversight,
taking antioxidant supplements for pro-
tection. In one study, children with asthma
who took vitamins C and E were less likely
bottomlinestore.com
24
to experience breathing problems from air
pollution than children who did not.
MAKE YOUR LUNGS STRONG
Exercising the lungs may help fend off
disease as well. Many tend toward “shallow
breathing,” failing to fully inflate the lungs
with air or clear them completely. This lim-
its the exchange of gases. Use the intentional
breathing of Pranayama yoga to strengthen
your lungs. Here’s how...
•Sit up straight, with your spine, neck
and head in a straight line. Do so cross-
legged on a floor mat, small pillow or rug,
or—if you find that uncomfortable—just
use a chair.
•Close your eyes and relax. Meditate,
or visualize yourself in a peaceful environ-
ment—for example, lying on the beach,
listening to the sound of the waves.
•Take a full, deep, intentional breath,
filling lungs from the bottom up. To make
sure you are doing this correctly, place your
hand on your stomach and feel this area
(which is above and behind the diaphragm,
a vital muscle for respiration) expand before
air fills the upper chest.
•Inhale for a count of three...exhale for
a count of six. As time goes on, with practice
you will be able to gradually increase these
counts (ideally, at the same one-to-two ratio).
•Do this for 10 minutes once or twice
a day.
Note: Unless you have ongoing respirato-
ry issues, the various breathing and blowing
devices that promise to increase respiratory
capacity. In his view, these are a waste of
money. Deep breathing achieves the same
results, and for free.
DRINK UP
It is important to remain well-hydrated,
drinking plenty of water and other fluids all
Immune Boosters Your Doctor Doesn’t Know
year, but especially during flu season since
fluids moisturize the mucous membranes
and help keep nasal discharge thin. Dehy-
dration can lead to dizziness, disorientation
and even vulnerability to shock. Decaffeinat-
ed herbal teas, broth, diluted fruit juice and
sparkling water are all good choices.
RECOVERY AFTER ILLNESS
Recovery should focus not only on resting
so you will feel better, but also on improving
your underlying function to better resist the
next challenges. A professional nutritional
consultant or physician formally trained in
nutrition can be helpful in making certain
you are completely over the illness and en-
suring you get strong for the future.
RESPECT THE ENEMY
You can’t reduce your risk of illness to zero,
even with all these precautions. Recognize
that flu and pneumonia can be serious and
their complications potentially life-threat-
ening, especially in older people. If you
suspect something is wrong—for example,
if you have chronic chest pain, a persistent
cough, shortness of breath or green or yel-
low sputum—see your physician promptly
for proper diagnosis and treatment.
Source: Andrew L. Rubman, ND, founder and
medical director, Southbury Clinic for Traditional
Medicines, Southbury, Connecticut.Southbury
Clinic.com
Keep a Common Cold
Out of Your Lungs—
Especially if You Have
Asthma
If you’re prone to bronchitis or pneumonia
or have asthma, you may freak out any time
someone near you coughs or sneezes, as viral

droplets waft through the air, landing on
pens, doorknobs, your clothes—or in your
eyes or nose. You may pull out all the stops
to prevent getting sick, but what if, despite
your best efforts, you get snagged by a head
cold? Here’s how to keep that cold from
taking over your lungs.
KEEP A COLD OUT OF YOUR CHEST
There are two ways that a head cold can
burrow into your lungs. One is just that
the same virus causing the head cold
moves from the nose and throat to the
lungs. The other is that another infec-
tion—usually bacterial—takes advantage
of the weakened immune system. No
matter what, you can avoid this one-two
punch.
As soon as you feel the first symptoms
of a cold coming on, take vitamin C and
zinc. This regimen is not a cure-all, but it
will help shorten the duration of the prob-
lem, and, for many people, it will keep
the immune system healthy enough to get
through the head cold without it turning
into a chest cold.
Take at least 500 milligrams (mg) per
day of vitamin C, taken in a split dose
(250 mg twice per day) for three to five
days. Don’t take more than 1,500 mg daily
or else you will risk side effects, such as
painful kidney stones and soft stools or full-
blown diarrhea. As for zinc, whether in loz-
enge or tablet form, take 10 mg to 25 mg
twice a day until symptoms clear. Be aware,
though, that zinc lozenges and tablets can
cause upset stomach or a metallic taste.
Most people will do fine with vitamin C
and zinc, but some people, such as the el-
derly and those with certain health condi-
tions such as asthma or heart disease, may
need to add other supplements to fortify
A BOTTOM LINE SPECIAL REPORT 25
their immune systems. Go-to supplements
for people who need an extra boost include…
•Echinacea. This herb, from the dai-
sy family, has antioxidant and antiviral
properties and fortifies the immune system
against bacterial attack. In all, it can reduce
the length and severity of colds. I prefer a
liquid extract dispensed by dropper and
recommend formulations marketed by
Herb Pharm and Gaia.
•Cordyceps. Cordyceps is a potent im-
mune-strengthening nutrient derived from
a fungus that grows inside caterpillars that
live high in the Himalayan mountains. It’s
expensive…and natural cordyceps supple-
ments can be hard to find. I like the Host
Defense and Jarrow Formulas brands.
Start dosage: Two 500-mg capsules
once per day.
EXTRA DEFENSE FOR ASTHMATICS
If you have asthma, you especially want
to guard against chest colds. The combi-
nation of swelling and mucus production
from a chest cold makes breathing even
more difficult. It can also bring on dan-
gerous—and deadly—constriction of the
airways (bronchospasms).
People with asthma have to be more
vigilant. They should use all of the vita-
mins and supplements mentioned above
and fortify their immune systems with
N-acetylcysteine (NAC) and magnesium.
NAC is an antioxidant that can dissolve
and loosen mucus, so it will help clear the
airways. Take 250 mg twice a day. Magne-
sium is a natural bronchodilator, so it will
also help open up the airways. Again, I
recommend 250 mg twice a day.
As a final word to the wise, see a doc-
tor if your symptoms worsen instead of
improve. Also see your doctor if an asthma
attack occurs during a cold, if a bad cough
bottomlinestore.com
26
doesn’t go away after other cold symptoms
resolve or if your temperature climbs over
99.4°F.
Source: Richard Firshein, DO, director and founder,
The Firshein Center for Integrative Medicine, New
York City. FirsheinCenter.com
Getting Over a Cold or
the Flu? Keep Your
System Healthy for the
Long Term
When you’re sidelined by the fever and
head-to-toe body aches of the flu or even
the endless sneezing and coughing of a cold,
it’s tempting to want to get back to normal
life at the first sign of feeling better. Wait!
These illnesses take a toll on your body,
and the flu, in particular, can set you up for
serious complications.
When flu turns deadly: While the flu
itself can quickly lead to lethal respiratory
failure if the lungs are overtaken by inflam-
mation, complications of the flu, such as
pneumonia or sepsis, are often the actual
cause of death. In some cases, being run
down from a bad cold can even set the stage
for pneumonia.
Whether you’re battling the flu or a cold,
here’s a natural six-step recovery plan that
will also help fortify you against serious
complications…*
•Get tested. If you’re sure you’ve got a
cold, you might be able to tough it out on
your own. But symptoms of the cold and flu
can be similar. The distinguishing character-
istics are typically the flu’s rapid onset and
extreme fatigue, but both illnesses can cause
headache, coughing and a runny nose. A
*Discuss with your doctor any change in the amount
of vitamins, herbs or supplements you take..
Immune Boosters Your Doctor Doesn’t Know
fever is more common with the flu, but not
everyone with the flu will run a fever.
That’s why if you’re not sure what’s caus-
ing your illness—especially if you’re over
age 65…have had a heart attack or stroke…
or have a chronic condition such as lung
disease, diabetes or ­cancer—talk to your
doctor about getting tested for the flu. Some
nasal or throat swab tests can provide an
answer in 30 minutes or less. If you do have
the flu, your doctor may want to closely su-
pervise your recovery—in some cases, with
monitoring in a hospital if you’re frail and/or
have a chronic health problem.
Important: Don’t assume that a cold is
harmless. If it improves but then worsens…
lingers for more than 10 days without
getting better…and/or causes fever that
lasts for more than three days, consult your
physician. This could signal a complication
such as bronchitis or pneumonia.
If you have a cold or the flu and expe-
rience shortness of breath, chest pain or a
fever over 103°F, call your doctor or 911.
Caution: Respiratory infections (particu-
larly the flu) are linked to increased risk for
heart ­attack­—especially in the week follow-
ing a flu diagnosis.
•Stay “horizontal.” There’s a reason
you’re tired and feverish and have no ap-
petite. Your body is forcing you to stop all
activity so that it can wage an all-out effort
to fight the virus. In most cases, fever is an
integral part of the process—it actually stim-
ulates your immune system to work harder
than normal. What you need is lots of sleep,
fluids (see next page) and bed rest!
Don’t let a hectic schedule or guilt over
missing obligations keep you from listening
to your body. It usually takes about a week
to get over a cold, but the flu can set you
back for up to two weeks. It may take even
longer if you were run down before getting

sick or if you’re managing a chronic condi-
tion, such as lung disease or diabetes, that
was already stressing your system.
Important: When you must get up (to,
say, go to the bathroom), do so in stages—
sit up…swing your feet over the side of the
bed…then stand for a few seconds before
you start to walk. Prolonged bed rest can
lower your blood pressure, which can
cause dizziness and even fainting if you
stand up too quickly.
•Consider taking elderberry and echi-
nacea. Even though some people prefer to
take a pharmaceutical such as oseltamivir
(Tamiflu) for the flu, elderberry and echi-
nacea are worth considering.
While some modern research on these
botanicals has been mixed, both have
been used for centuries to ease cold and
flu symptoms, and a comprehensive 2017
study published in Journal of Evidence-Based
Complementary & Alternative Medicine
found that elderberry and echinacea were
effective against cold and flu viruses.
The phytonutrients that give elderber-
ry its deep black-purple color have been
found to help stop virus cells from multi-
plying. Black elderberry extract is available
in liquid, tablets and lozenges. Sambucol,
Black Elderberry is particularly effective.
Echinacea purpurea (one of various spe-
cies of echinacea) has been shown to have
immune-stimulating properties. It’s avail-
able in capsule, extract and liquid form.
Note: If you have allergies or asthma,
be sure to check with your doctor before
trying echinacea.
Some cold and flu products, such as
Gaia Herbs’ Quick Defense with Echinacea
& Elderberry…and Solaray’s Echinacea &
Elderberry, contain both herbs. A combi-
nation tea, Echinacea Plus Elderberry, is
available from Traditional Medicinals.
A BOTTOM LINE SPECIAL REPORT 27
Also: To treat your fever, consider
alternating the lowest possible dose of
acetaminophen (Tylenol) and a nonsteroidal
anti-inflammatory drug, such as ibuprofen
(Motrin). This helps minimize the side
effects of each medication.
Zinc supplements have been shown to
significantly reduce the length and sever-
ity of cold symptoms. For a cold, try zinc
lozenges within 24 hours of the start of your
symptoms and for the duration of the illness.
•Drink more fluids than you think
you need. You don’t have to force yourself
to eat solid foods, but liquids are essen-
tial—and you may not realize how much
water you’re losing when you’re sweating
from a fever. This can lead to dehydration,
another reason for dizziness when you go
from lying to standing. My rule of thumb:
Drink enough to make your urine clear.
Listen to your body and stick with broth
and other soups at first to avoid straining
your digestive system.
•Spice up your chicken soup. To amp
up the healing power of chicken soup, add
immune-boosting, anti-­inflammatory spic-
es such as turmeric and ginger, along with
garlic. Use as much as you can tolerate of
each to taste. When you are ready for solid
food, start with healthy starches such as
oatmeal and whole-wheat toast. It takes
more effort for your body to digest raw
fruits and vegetables, so try to avoid them
until you’ve recovered.
•Pace your reentry. The common rule
of thumb is to wait at least 24 hours after
your fever is gone before returning to your
usual activities, but that can be too soon.
Whether it’s work, household chores or
hobbies, the more physical activity that’s
involved—even standing for long periods
of time—the more gradual your return
should be.
bottomlinestore.com
28
As for resuming your exercise regimen,
wait until you have gone back to your
normal diet…and start with slow-to-mod-
erate walking for 10 minutes. It could take
a week or more to get back to your full
workout schedule.
TOP COLD AND FLU PREVENTIVE
With its antioxidant and antimicrobial
properties, the herbal remedy American
ginseng (Panax quinquefolius) has strong
research supporting its use as a cold and
flu preventive.**
In a study involving nursing-home
patients that was published in Journal of
the American Geriatrics Society, it reduced
the risk for flu by 89% compared with a
placebo. The study participants took 200-
mg capsules twice daily of a product called
Cold-FX, which is usually taken throughout
the cold season.
Important: For cold and flu prevention,
it’s American ginseng that should be used,
rather than Asian, Siberian or other ginseng
varieties.
Source: Joseph Feuerstein, MD, assistant professor
of clinical medicine at Columbia University in New
York City and director of Integrative Medicine at
Stamford Health in Stamford, Connecticut. He
specializes in family medicine, focusing on nutrition
and disease prevention. Dr. Feuerstein is also certi-
fied in clinical hypnosis, clinical acupuncture and
homeopathy. He is author of Dr. Joe’s Man Diet.
The Natural Way to
Protect Yourself When
the Grandkids Visit
Not long ago, my patient Kathy guiltily ad-
mitted that she sometimes dreads visits from
her grandchildren—when the kids leave,
her husband is exhausted and she ends up
in bed, sick with a cold or bad sore throat.
Immune Boosters Your Doctor Doesn’t Know
Kathy’s situation is not unusual. Parents,
grandparents and all adults who share close
quarters, hugs and kisses and frequent
meals with little ones often find that their
immune systems are unable to defend
against the onslaught of contagious ailments
that kids carry around.
Here’s what I suggest to help my patients
strengthen their immune systems…**
•Don’t forget the basics of healthy eat-
ing and hydration. When you’re busy with
childcare, it’s easy to fill up on quick “kid”
snacks and forgo healthy meals…and many
grandparents and parents forget to hydrate
sufficiently. Make sure to nourish yourself
(and your little ones) with healthy food,
such as plenty of fruits and vegetables, lean
meat, beans and whole grains, and to hydrate
well—water is always best. Aim to drink half
your body weight in ounces daily.
•Take antioxidants daily. A common
regimen: 1,000 mg of vitamin C…400
international units (IU) of vitamin E…and
10,000 IU of vitamin A. Note: It’s beneficial
to take these antioxidants all the time, not
just when around young kids.
Additional help: The week before your
grandkids come to visit, or at the first sign
of a child getting ill, start taking an im-
mune-boosting herbal tincture. I particu-
larly like a combined formula of astragalus,
ligusticum, lomatium and elder. However,
if you can’t find a combo formula, taking
just two or three of the four herbs is ben-
eficial. Take 60 drops of a combined tinc-
ture in two ounces of water, twice daily, in
between meals. Continue to take the tinc-
ture throughout the child’s visit, or his/her
illness, and for three days afterward.
**Check with your doctor before trying any
herbal or supplemental remedies listed in these
articles.

•Get good sleep! This can be hard
to do with the excitement of visitors
or when the kids are sick. A safe, non-
habit-forming natural sleep aid is the
amino acid L-tryptophan. You may already
know that tryptophan is abundant in tur-
key and thought to be responsible for that
sleepy feeling after the Thanksgiving meal.
Tryptophan promotes the production of
serotonin, a neurotransmitter that facilitates
relaxation. Take 500 mg of L-tryptophan at
bedtime, with water, away from food.
•Manage your stress. Caring for kids
can be fulfilling and lots of fun, but it can
also cause impatience, confusion, irritabil-
ity and self-criticism. This emotional stress
takes a toll on the immune system. Anoth-
er amino acid, gamma-aminobutyric acid
(GABA), can help manage these strong
emotions. Take 200 mg of GABA up to
four times a day, as needed, for emotional
stress.
Kathy followed my plan and six months
later happily reported back that she was
no longer getting sick after her grandkids
came to stay. She had convinced her hus-
band to do the protocol as well, and except
for the very messy house after the kids
A BOTTOM LINE SPECIAL REPORT 29
depart, they both now thoroughly look
forward to visits with the grandchildren!.
Source: Jamison Starbuck, ND, is a naturopathic
physician in family practice in Missoula, Mon-
tana, and producer of Dr. Starbuck’s Health Tips
for Kids, a weekly program on Montana Public
Radio, MTPR.org. She is a past president of the
American Association of Naturopathic Physicians
and a contributing editor to The Alternative Advi-
sor: The Complete Guide to Natural Therapies and
Alternative Treatments. DrJamisonStarbuck.com
REDUCE CORONAVIRUS RISK
WITH ZINC AND LICORICE ROOT
Zinc and glycyrrhizin (from licorice
root) may reduce risk for c­ oronavirus.
In studies on 2003 SARS coronavirus,
zinc killed the virus on contact. Suck-
ing a zinc lozenge when in crowds may
offer some protection. Drinking licorice
tea each morning and taking vitamins
A, C, D, E, zinc and elderberry (avail-
able in a combination called ViraPro)
makes your body less hospitable to
viruses—another line of defense.
Source: Jacob Teitelbaum, MD, Hawaii-based
holistic physician and author of numerous
books including the upcoming, newly updated
Real Cause, Real Cure. Vitality101.com
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30
2. Foods for a Strong Immune System
The Healthiest Diet
The best nutrition advice sounds surpris-
ingly simple—eat whole foods, preferably
plants. But it gets tricky…once you consider
that some whole foods are better than others
when it comes to fighting major killers
such as heart disease, cancer, diabetes and
infections. For example, did you know that
blueberries and blackberries far outperform
other fruits as sources of antioxidants—sub-
stances that protect your cells from all sorts
of damage?
Here’s the clincher: Before you assume
that your diet is “good enough,” consider
this—the number-one cause of death in the
US is the Standard American Diet (SAD),
according to research published in JAMA. For
most leading causes of death, your genes ac-
count for only 10% to 20%. So getting your
diet in optimal shape should be at the top of
your priority list. Of course, fitting in all the
nutrients backed by strong scientific evidence
can be challenging. But it’s doable—if you
build your diet around a few key foods.
To keep it simple, nutrition expert Michael
Greger, MD, FACLM, has spent more than
a decade combing through the evidence to
create his daily list of must-have foods…
•Beans are a go-to source for healthy
protein but also offer iron, zinc, fiber and
potassium.
What they do: Help lower cholesterol
and high blood pressure and play a role in
the prevention of colon cancer and stroke.
Which kinds to eat: Try a variety, includ-
ing black beans, black-eyed peas, lentils,
split peas and chickpeas. Canned beans are
Immune Boosters Your Doctor Doesn’t Know
fine as long as you choose low-sodium vari-
eties or simply rinse them well before using.
Daily dose: Three servings. A serving is
one-quarter cup of hummus or bean dip or
one-half cup of cooked beans.
Note: I recommend legumes over meat
because they are loaded with nutrients—
and are naturally low in saturated fat and
sodium and free of cholesterol.
•Berries are the fruits with extra brag-
ging rights.
What they do: Studies show that berries
protect your brain, heart and liver, boost im-
munity and offer potential cancer protection.
Which kinds to eat: Blueberries and
blackberries have the highest levels of
antioxidants, as noted earlier, but others,
including goji berries and cranberries, also
pack nutritional punches.
Helpful: Frozen berries retain most nutri-
ents—if not more than fresh.
Daily dose: One serving. That’s one-half
cup of fresh or frozen berries.
•Other fruits shouldn’t scare you off be-
cause of their natural sugar. As long as you
eat your fruit whole or blended, with its fiber
intact, the sugar is not a health problem.
What they do: Studies show that people
who eats lots of whole fruits lower their risk
for type 2 diabetes.
Which kinds to eat: Everything from
apples and watermelon to avocados.
Daily dose: Three servings. A serving is one
medium-sized fruit or one cup of cut fruit.
•Cruciferous vegetables are nutritional
powerhouses that produce a chemical called
sulforaphane, which is linked to a wide
variety of health benefits (see the follow-

ing article on how these vegetables boost
immunity).
What they do: These vegetables may
help fight cancer, boost liver function,
manage type 2 diabetes and protect your
brain and eyesight.
Which kinds to eat: The category in-
cludes broccoli, kale, cabbage and cauli-
flower but also arugula, bok choy, collard
greens and even horseradish.
Important tip: Frozen versions will not
produce sulforaphane—unless you sprin-
kle them with mustard powder, which
contains the necessary enzyme destroyed
in the freezing process.
Daily dose: One serving. That’s one-half
cup of chopped vegetables, one-quarter
cup of broccoli sprouts or one tablespoon
of horseradish.
•Greens. Dark green, leafy vegetables
pack the most nutrition per calorie of any
food.
What they do: In research conducted
at Harvard and published in JAMA and
Annals of Internal Medicine, each additional
daily serving of greens was linked to a 20%
reduction in risk for heart attack and stroke.
Which kinds to eat: The list includes
many cruciferous vegetables, such as kale,
collard greens and arugula, but also ex-
tends to other leafy greens such as spinach
and mesclun salad mix.
Helpful: If you find greens bitter, try mix-
ing them with lightly sweetened dressings
or fruits, such as fresh figs or grated apples.
Daily dose: Two servings. A serving is
one cup raw or one-half cup cooked.
•Other vegetables should be included
to get the “rainbow” effect of a bounti-
ful veggie diet.
What they do: People who eat a variety
of vegetables (and fruits) show decreased
A BOTTOM LINE SPECIAL REPORT 31
signs of inflammation and lower rates of
type 2 diabetes.
Which kinds to eat: Get a colorful mix
including artichokes, zucchini, aspara-
gus, yams, beets and squash. Don’t forget
onions, garlic and mushrooms (technically
fungi). Plain white button mushrooms may
offer the greatest health benefits.
Daily dose: Two servings. A serving is
one cup raw or one-half cup cooked.
Good rule of thumb: Fill half of every
plate you eat with vegetables—ideally,
including breakfast.
•Flaxseeds are potent sources of lig-
nans, plant estrogens that can dampen the
sometimes harmful effects of the body’s
own estrogens.
What they do: Flaxseeds help fight
breast cancer, high blood pressure and
prostate enlargement.
What kinds to eat: Grind whole seeds
or buy them pre-ground to help ensure
that you’ll absorb the nutrients. The
powder lasts about four months at room
temperature and up to six months in the
freezer. Sprinkle on oatmeal, salads, soups
and other foods.
Daily dose: One serving—one table-
spoon ground.
•Nuts and seeds are a perfect snack
food.
What they do: Nut eaters are less likely
to die from cancer and heart and respira-
tory diseases, studies show. Nuts also can
provide the fat that aids the absorption of
plant nutrients.
Which kinds to eat: Almonds, Brazil
nuts, cashews, chia seeds, pistachios,
pumpkin seeds and sunflower seeds are
all good, but the evidence is strongest for
walnuts, which are high in ­omega-3 fats
and antioxidants.
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32
Daily dose: One serving. That’s one-quar-
ter cup of nuts or seeds or two tablespoons
of nut or seed butter.
•Herbs and spices add flavor, color
and antioxidants.
What they do: Herbs and spices help
control blood pressure when they are used
in place of salt. One standout, turmeric,
contains a pigment, curcumin, which is
particularly beneficial for brain health.
Turmeric is linked to reduced inflammation
and anticancer effects.
Which kinds to eat: Grate fresh turmeric
root to use in cooking or add a raw slice to
a smoothie. Sprinkle turmeric powder onto
sweet potatoes or roasted cauliflower. Use
other spices, from basil to thyme, to flavor
everything. Spices make a great substitute
for salt.
Daily dose: One-quarter teaspoon of tur-
meric powder (or one-quarter inch raw), plus
any other salt-free herbs and spices you like.
•Whole grains including bread, rice, ce-
real and even pasta can be part of a healthy
diet—as long as they come in whole-grain
form.
What they do: Reduce risks for heart
disease, type 2 diabetes and stroke.
Which kinds to eat: Branch out beyond
wheat, oat and corn to quinoa, amaranth,
millet, buckwheat and sorghum. Labels
should list whole grains. The best products
are high in fiber (at least 5 g per serving)
and contain little or no added sugar.
Daily dose: Three servings. A serving
is one-half cup of hot cereal or pasta, one
tortilla or slice of bread or three cups of
popped popcorn.
Source: Michael Greger, MD, FACLM, founder of
the website NutritionFacts.org and author of How
Not to Die: Discover the Foods Scientifically Proven
to Prevent and Reverse Disease. He is also author
of How Not to Diet: The Groundbreaking Science of
Healthy, Permanent Weight Loss.
Immune Boosters Your Doctor Doesn’t Know
High-Potency Food
Source Fights Off
Infections
Cruciferous vegetables contain sulforaphane,
a compound with immunity-enhancing
properties that help fight off infection.
Good sources of sulforaphane: Broccoli
(especially BroccoSprouts, high-potency
broccoli sprouts available at supermarkets
and health-food stores)…cabbage…cauli-
flower…and brussels sprouts. Aim to eat at
least one serving of immune-boosting foods
with every meal.
Sulforaphane is antimicrobial compound
believed to boost the immune system by
replenishing nutrients in the dendritic cells
in the membranes of the mouth, nose,
bladder and gut. These cells bolster the
body’s first line of defense against invading
microorganisms.
Animal studies also have shown that sul­
foraphane is very effective at ridding the body
of toxins in our environment that dampen
the immune response. Such toxins could
include arsenic, polychlorinated biphenyls
(PCBs) and bisphenol A (BPA), the chemical
used in certain plastic water and beverage
bottles and the lining of many food cans.
In addition to BroccoSprouts (described
earlier), scientists at Johns Hopkins have now
developed a tea called Brassica Tea—both
products provide concentrated doses of sul-
foraphane. To learn more, visit the product
website, Brassica.com or call 877-747-1277.
Source: Robert Rountree, MD, a family physician
in private practice and owner of Boulder Wellcare
in Boulder, Colorado. He is coauthor of numerous
books, including Immunotics: A Revolutionary Way
to Fight Infection, Beat Chronic Illness and Stay Well.
He is also a faculty member at the Institute for
Functional Medicine.

Sauerkraut Secret to
Fighting Winter Colds
Here’s a kitchen cure that may surprise
you—sauerkraut! Eat a portion (½ to 1
cup) of low-sodium sauerkraut every day.
(You should be able to find a low-salt brand
at your local health-food store or specialty
market.) It’s rich in selenium, which helps
strengthen the immune system.
Source: Lydia Wilen and Joan Wilen are
folk-remedy experts based in New York City.
They are coauthors of many books, including
Bottom Line’s Household Magic.
Onions, Garlic and
Scallions Add Big Flavor
and Medicinal Powers
Spicy, aromatic and full of flavor, onions,
garlic and scallions are prized around the
world for their culinary uses and health
benefits, and studies validate their medici-
nal value. Together with leeks, shallots and
chives, these are in the allium family of
vegetables, which have been shown to help
stimulate immune responses, inhibit blood
clotting, battle cancer cells and viruses,
and act as powerful antioxidants. Clearly
there are impressive benefits to adding
alliums to your day.
HOW TO ADD ALLIUMS TO
YOUR DAY
As part of a well-balanced, nutritious diet,
eating two teaspoons a day of garlic or
two tablespoons of onions or scallions,
chopped or crushed is recommended.
When shopping, look for the freshest alli-
ums and buy organic whenever you can.
Onions should be very firm with an intact
dry outer layer. For garlic, look for a fresh
A BOTTOM LINE SPECIAL REPORT 33
bulb with tightly packed cloves, preferably
organic and grown in the US. Pick scal-
lions, chives or leeks that are green and
skip any that are wilted. Always soak your
scallions or leeks in warm water and rinse
well before using.
Chopped onions or garlic are the start-
ing point for many cooked dishes, adding
robust flavor to main courses, soups and
omelets. A sprinkle of chopped scallions
or chives makes a perfect garnish to add
flavor to dips, sandwiches, salads and
grilled dishes. While it is not known
if heat affects the beneficial properties
of alliums, some research suggests that
cooking does not diminish the protective
effects of leeks and onions.
SIMPLE RECIPE
For a delicious and easy side dish, try this
recipe for caramelized onions. Simply
slice one large onion and sauté slowly in
a half teaspoon of olive oil on medium
heat, stirring frequently. Season with salt
and freshly ground black pepper. Cook
until the onion turns soft and golden,
which brings out its natural sweetness.
Source: Leo Galland, MD, is internationally
recognized as a leader in the field of nutritional
medicine. He is director of the Foundation for
Integrated Medicine and author of Power Healing.
Favor Flavonoids
Flavonoids are vitamin-like substances in
fruits, vegetables and whole grains that
minimize age-related declines in immune
function. You need about 31 mg of flavo-
noids daily.
Best sources: Cranberry juice (13 mg per
eight-ounce glass)…tomato juice (7.2 mg
per eight-ounce glass)…apples (4.2 mg per
medium apple)…strawberries (4.2 mg per
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34
cup)…broccoli (4.2 mg per cup)…onions (3
mg per small onion)…red wine (3 mg per
five-ounce glass).
Avoid sugar. Sugary foods, such as candy,
cakes, cookies, etc., can drive blood glu-
cose levels above 250 milli-­moles per liter
of blood (a normal level is between 65 and
140). Elevated blood sugar impairs the abili-
ty of immune cells to destroy bacteria.
Source: Michael F. Roizen, MD, chief wellness of-
ficer at The Cleveland Clinic. He created the Real
Age concept and wrote the best-selling RealAge:
Are You As Young As You Can Be? He is author, with
Tracy Hafen and Lawrence A. Armour, of The Real-
Age Workout: Maximum Health, Minimum Work
The Superfood You’ve
Never Heard of
When you think of a superfood, you prob-
ably think of salmon or blueberries—not
the algae that floats on the surfaces of lakes,
ponds and reservoirs.
But there’s a type of blue-green algae that
has been used for food and medicine in
developing countries for centuries…that
NASA has recommended as an ideal food
for long-term space missions…that is load-
ed with health-giving nutrients…and that
might be a key component in a diet aimed
at staying healthy, reversing chronic disease
and slowing the aging process.
That algae is spirulina.
Spirulina grows mainly in subtropical and
tropical countries, where there is year-round
heat and sunlight. It is high in protein (up
to 70%), rich in antioxidants and loaded
with vitamins and minerals, particularly iron
and vitamin B-12. And it has no cellulose—
the cell wall of green plants—so its nutrients
are easy for the body to digest and absorb.
Immune Boosters Your Doctor Doesn’t Know
GREEN MEDICINE
Dried into a powder, spirulina can be added
to food or taken as a tablet or capsule. And
ingested regularly, spirulina can do you a
lot of good. Scientific research shows there are
many health problems that spirulina might help
prevent or treat…
•Anemia. Researchers from the Univer-
sity of California at Davis studied 40 people
age 50 and older who had been diagnosed
with anemia (iron deficiency), giving them
a spirulina supplement every day for three
months. The study participants had a steady
rise in levels of hemoglobin, the iron-car-
rying component of red blood cells, along
with several other factors that indicated
increased levels of iron.
•Weakened immunity. In the UC D ­ avis
study mentioned above, most of the par-
ticipants ages 61 to 70 also had i­ncreases
in infection-fighting white blood cells and
in an enzyme that is a marker for increased
immune activity—in e­ ffect, reversing immu-
nosenescence, the age-related weakening of
the immune system. Immunosenescence is
linked not only to a higher risk for infectious
diseases such as the flu but also to chronic
diseases with an inflammatory component,
such as heart disease, Alzheimer’s and cancer.
IDEAL DOSE
A preventive daily dose of spirulina is one
teaspoon. A therapeutic dose, to control or
reverse disease, is 10 grams, or one table-
spoon.
Spirulina has been on the market for
more than a decade, and it’s among the
substances listed by the FDA as “Generally
Recognized as Safe” (GRAS).
Caution: If you have an autoimmune dis-
ease, such as multiple sclerosis, ­rheumatoid
arthritis or lupus, talk to your doctor. Spir-

ulina could stimulate the immune system,
making the condition worse.
BEST PRODUCTS
Like many products, the quality of
­spirulina varies. What to look for…
•Clean taste. Top-quality spirulina
tastes fresh. If spirulina tastes fishy or
“swampy” or has a lingering aftertaste, it’s
probably not a good product.
•Bright color. Spirulina should have
a vibrant, bright blue-green appearance
(more green than blue). If spirulina is
olive-green, it’s probably inferior.
•Cost. You get what you pay for—and
good spirulina can be somewhat pricey.
Example: Spirulina Pacifica, from Nu-
trex Hawaii—grown on the Kona coast of
Hawaii since 1984 and regarded by many
health experts as one of the most nutritious
and purest spirulina products on the mar-
ket—costs $50 for a 16-ounce, 454-gram
jar of powder. Store it in the refrigerator.
•Growing location. The best spirulina
is grown in clean water in a nonindustri-
alized setting, as far away as possible from
an urban, polluted environment. If you
can, find out the growing location of the
product you’re considering buying.
HOW TO ADD IT TO FOOD
There are many ways to include spirulina
in your daily diet…
•Put it in smoothies. Add between
one teaspoon and one tablespoon to any
smoothie or shake.
•Add to juice. Add one teaspoon or
tablespoon to an eight-ounce glass of juice
or water, shake it up and drink it.
•Sprinkle it on food. Try spirulina
popcorn, for instance—a great conver-
sation starter at a potluck. To a bowl of
popcorn, add one to two tablespoons of
A BOTTOM LINE SPECIAL REPORT 35
spirulina powder, three to four tablespoons
of grated Parmesan cheese, two or three
tablespoons of olive oil, one-half teaspoon
of salt and one-eighth teaspoon of cayenne
pepper.
•Add it to condiments. Put one-­
quarter teaspoon in a small jar of ketchup,
barbecue sauce, mustard or salad dressing.
This way you’ll get a little each time you
use these products.
Source: Jennifer Adler, MS, CN, a certified nutri-
tionist, natural foods chef and adjunct faculty mem-
ber at ­Bastyr University, Seattle. She is the founder
and owner of Passionate Nutrition, a nutrition
practice with ­offices in eight locations in the Puget
Sound area, and cofounder of the International Eat-
ing Disorders Institute. PassionateNutrition.com
Don’t Throw Out Old
Garlic! Sprouted Garlic
Is Extra Healthful
You’re ready to cook up a favorite health-
ful, high-flavor dish, so you grab your
ingredients, including that garlic bulb
you bought a few weeks ago. But to your
dismay, you see green shoots emerging
from the garlic. Do you assume that it’s no
longer fresh and toss the sprouted bulb
away? Don’t! Not only is that sprouted
garlic still OK, it’s even better for you than
an unsprouted bulb would be, according
to a recent study.
AROMATIC EXPERIMENT
Garlic truly is a superfood—it lowers
blood pressure and triglycerides...en-
hances the immune system...and has
potent antibacterial, antifungal, antiviral,
anticancer and antioxidant properties.
Researchers decided to see whether “old”
garlic that has sprouted would show any
changes in its nutritional powers, so they
bottomlinestore.com
36
allowed ordinary garlic to sprout. Then the
garlic and sprouts were minced, ground
and turned into an extract. For compari-
son, a similar extract was prepared using
unsprouted garlic.
Next, the researchers did a nutritional
analysis of both extracts. They discovered
that the extracts were nearly the same in
terms of their phenolic content (phenols
are bioactive, beneficial aromatic com-
pounds), with the sprouted garlic extract
coming out slightly ahead. Then they test-
ed how well the extracts’ antioxidants were
able to scavenge free radicals, a process
that prevents damaging oxidative reactions
from harming cells.
Startling discovery: The scavenging abil-
ity of the sprouted garlic was much higher!
For instance, garlic that had been sprouting
for five days had nearly twice as much scav-
enging activity as unsprouted garlic.
To determine whether sprouted garlic
could be more protective than unsprouted
garlic, the researchers added some of each
extract to petri dishes that contained nerve
cells from mice. They also added gluta-
mate, a chemical messenger that we natu-
rally produce but that is toxic to nerve cells
after sustained exposure...and then they
measured the percentage of nerve cells that
survived the glutamate exposure.
Results: As expected, glutamate reduced
the viability of the nerve cells. Adding un-
sprouted garlic extract did little to protect
the cells from damage. However, adding
extract of sprouted garlic helped restore the
cells’ viability. This restorative effect was
seen even with extract made from garlic
that had been sprouting for just one day,
which suggests that protective compounds
in garlic sprouts are made early during the
sprouting process.
Immune Boosters Your Doctor Doesn’t Know
NATURAL DEFENSE MECHANISM
The researchers aren’t sure which of the
compounds in sprouted garlic are respon-
sible for the increased antioxidant activity.
However, they did find that sprouted garlic
contains compounds that don’t exist in
unsprouted garlic. This makes sense when
you think about the fact that nature is
meticulously protective of its species. By
amping up antioxidant activity and creat-
ing protective new compounds, the imma-
ture plant—meaning the sprout—may be
better able to protect itself from harmful
pathogens.
Bottom line: Let your garlic sprout!
Then have fun in the kitchen, using
sprouted garlic in the same way that you
would use unsprouted bulbs—just expect
it to have a somewhat stronger taste.
Ideas: You can chop up your sprouted
garlic and combine it with diced fresh
tomatoes, olive oil and basil to make a
bruschetta...stir diced sprouted garlic into
guacamole...add it to sautéed spinach or
kale...and use it in countless other ways to
make your food more delicious and nutri-
tious.
Source: Study titled “Garlic Sprouting Is Associated
with Increased Antioxidant Activity and Concom-
itant Changes in the Metabolite Profile,” published
in Journal of Agricultural and Food Chemistry.
Power Soup That Helps
Boost Immunity
If there’s ever been a time when you need a
well-functioning immune system, it’s now.
And the first place to start strengthening
your immune system is with the foods you
eat. Immune-boosting foods protect us in
several ways—they provide antioxidants
and reduce inflammation in the body…
they stimulate the immune system to do

its job…and they help to fight infection.
We asked Jackie Newgent, RDN, CDN,
a nutritionist and classically trained chef
known for creating delicious healthy
dishes, to come up with a list of 10 of her
favorite foods that help boost immunity.
Her list includes a bit of everything—
from spices and protein-packed picks to
vegetables and even tea.
Best of all: These foods can be eaten
separately…or together in a delicious
soup that helps boost immunity. The
recipe is below!
10 IMMUNE-BOOSTING FOODS
Find out how these 10 super-germ-fighting
foods do their job…
•Lentils provide a significant amount
of iron. Getting iron from the food you eat
can help your body fight fatigue.
•Garlic and onion both contain com-
pounds called allyl sulfides, which work
to protect immune function.
•Mushrooms contain a naturally
occurring compound called lentinan,
which stimulates immune function. They
also contain a significant amount of zinc,
a nutrient that also can help the immune
system. Studies suggest that the white
button mushroom, in particular, can help
the body fight viruses.
•Spinach is an amazing source of
folate. This nutrient can help increase the
body’s ability to fight infection.
•Sweet potatoes are rich in beta-car-
otene, a carotenoid that has a positive
effect on immune cell function.
•Tomatoes get their red pigment
from the phytonutrient lycopene. Regu-
lar consumption of tomatoes has been as-
sociated with enhanced immunity due to
lycopene’s role in immune cell function.
A BOTTOM LINE SPECIAL REPORT 37
•Yogurt that contains probiotics
from live friendly bacteria helps to im-
prove your body’s immune response—
and protect you from infection. When
choosing yogurt, read the label carefully.
Look for brands that ideally contain at
least two probiotic types and no add-
ed sugars, including high-fructose corn
syrup.
•Green tea is loaded with flavonoids
that have powerful antioxidant and
antiviral properties. When regularly
consumed, green tea may help protect
against the flu.
•Cinnamon is a warming spice,
so called because it seems to warm our
bodies by playing a role in promoting
circulation. Cinnamon’s antioxidant and
anti-inflammatory properties help stimu-
late the immune system.
HEARTY VEGETABLE SUPER SOUP
1 tablespoon olive oil or avocado oil
1 large onion, chopped
2 large garlic cloves, finely chopped
½ teaspoon ground cumin
½ teaspoon ground cinnamon
4 cups reduced-sodium vegetable broth
¾ cup dry brown or green lentils
4 o unces cremini, shiitake or white but-
ton mushrooms, stemmed and sliced
1 (15-ounce) can diced tomatoes
1m  edium garnet yam or sweet potato,
scrubbed, unpeeled and diced
1 c up freshly brewed green tea, unsweet-
ened
1 (5-ounce) package fresh baby spinach
Sea salt and freshly ground black pepper
to taste
1
⁄3 c up reduced-fat plain Greek yogurt
and/or 6 lemon wedges (optional)
In a large saucepan, heat the oil over
medium-high heat. Add the chopped
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38

onion, and cook until lightly browned, 1 pound broccoli, chopped

about eight minutes, stirring occasionally. 1
⁄3 cup toasted almonds
Add the garlic, cumin and cinnamon, and 2½ cups stock
cook one minute longer, stirring constantly. What to do…
Add the broth and lentils. When the liquid 1. Sauté onion in oil for 5 minutes.
boils, reduce the heat, cover and simmer 2. In a separate pot, steam broccoli until
for 25 minutes. tender.
Add the mushrooms, tomatoes, diced 3. Purée all ingredients.
yam and tea. Cook until the lentils are soft 4. Return to saucepan and heat.
and the yam just holds its shape, about 12 Benefits: Vitamin C for an immune
minutes. boost…iron for healthy blood…protein for
Stir the baby spinach into the soup by strong muscles.
the handful. Cover and heat for five min- What you need for…
utes. Add seasoning as desired.
To serve, divide the soup among six wide,
BUTTERNUT SQUASH SOUP
shallow bowls. Add a dollop of Greek yo-
1 onion, chopped
gurt to each bowl and/or serve with lemon
1 tablespoon olive oil
wedges, if desired. Makes six servings.
1 cup puréed cooked butternut squash
Source: Jackie Newgent, RDN, CDN, a registered
dietitian, classically trained chef and author of
1 cup unsweetened applesauce
several cookbooks, including The Clean & Simple ¼ cup chopped walnuts
Diabetes Cookbook. Check out her plant-based 2 cups stock
recipes on her blog at JackieNewgent.com. 1 cup liquid soy creamer
What to do…
1. Sauté onion in oil for 5 minutes.
Easy, Good-for-You 2. Purée all ingredients except soy creamer.
Soups That Taste Great 3. Return to saucepan and heat.
4. Whisk in creamer and simmer for 2
These hearty soups are naturally low in cal-
ories and simple to make, yet packed with minutes.
nutrients. Each recipe makes four servings. Benefits: Monounsaturated fats for heart
Hints: Cook over medium heat in a large, health…vitamin A for healthy skin, bones
heavy saucepan. Where indicated, purée and eyes.
ingredients in a blender or food processor to What you need for…
the desired consistency. Use your choice of
chicken or vegetable stock. Season to taste CURRIED ASPARAGUS SOUP
with salt, pepper and other spices. ¾ pound asparagus
Convenient: Freeze individual servings, 2 teaspoons curry powder
and reheat in the microwave. 1 tablespoon olive oil
What you need for… 2 cups stock
1 potato, peeled and diced
BROCCOLI-ALMOND SOUP ¾ cup low-fat milk or unsweetened soy
1 onion, diced milk
2 tablespoons olive oil What to do…

Immune Boosters Your Doctor Doesn’t Know


1. Cut asparagus into 1-inch pieces. Set
aside tips.
2. Stir curry powder into oil and heat
for 2 minutes.
3. Add stock and potato, and simmer
for 10 minutes.
4. Add asparagus (except tips), cover
and simmer for 5 minutes.
5. Purée with milk. 6 Return to sauce-
pan, add tips and simmer for 5 minutes.
Benefits: Vitamin K for wound heal-
ing…folate to reduce Alzheimer’s risk…
vitamins A and C.
What you need for…
LENTIL & GINGER SOUP
½ onion, chopped
3 cloves garlic, minced
2 tablespoons grated fresh gingerroot
1 tablespoon olive oil
2 carrots, diced
½ pound dried lentils, rinsed
3 cups stock
What to do…
1. Sauté onion, garlic and ginger in olive
oil for 5minutes.
2. Add carrots, lentils, stock and 2 cups
water.
3. Cover and simmer over low heat for
40 ­minutes, stirring frequently.
Benefits: Fiber and ginger for good
digestion…garlic for an immunity boost…
vitamin A.
What you need for…
PARSNIP & FENNEL SOUP
1 pound parsnips, peeled and chopped
1½ tablespoons olive oil
3 cups stock
¼ cup liquid soy creamer
1
⁄3 cup diced fennel bulb
What to do…
A BOTTOM LINE SPECIAL REPORT 39
1. Stir parsnips into 1 tablespoon of oil,
cover and cook over very low heat for 45
minutes, stirring frequently.
2. Add 1 cup of stock, stirring up any
brown bits.
3. Purée.
4. Stir in remaining stock and creamer,
and simmer until hot.
5. In a separate skillet, heat ½ table-
spoon of oil, add fennel and sauté for 1
minute.
6. Sprinkle fennel over soup.
Benefits: Potassium to help blood
pressure and heart function…fennel for
digestion…folate and fiber.
Source: ­Lauren Braun, RD, LD, a dietitian in private
practice in ­Miami Beach and Aventura, Florida,
recipe analyst for the National Association for the
Specialty Food Trade and coauthor, with Joanna
Pruess, of Soup for Every Body. Nutrismart.com
Super-Healthy Foods
You Should Be Eating
This Winter
Plenty of fruits and vegetables are harvest-
ed during late fall into winter and can be
easily prepared for a big boost of nutrition
and fresh, new flavor.
Why we need extra nutrition now: Time
spent indoors in the winter increases ex-
posure to cold and flu viruses. That makes
it even more important to shore up your
immune system with vitamin- and antiox-
idant-rich fruits, veggies and nuts such as
those suggested below. These foods also
tend to be lower in calories, a good contrast
to rich, cold-weather comfort foods.
Four particularly healthy and tasty win-
ter foods available from the end of Novem-
ber into March that you may not have tried
before…
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40
Winter food #1: Delicata squash. Like
other winter squash, delicata, named for
its delicate green- and gold-striped skin, is
high in a variety of nutrients, including fi-
ber—one cup cubed has nearly 6 g of fiber.
Fiber helps prevent constipation, regulates
blood pressure and makes you feel full,
useful for weight control. Naturally sweet
delicata also contains beta-carotene, an
­antioxidant linked to reduced cancer and
heart disease risk. And it offers potassium
for additional help with blood pressure
management.
With delicata, there’s no peeling nec-
essary—the skin becomes soft and edible
when cooked.
Easy recipe: Slice a delicata squash in
half, scoop out the seeds, then slice into
one-inch strips. Spread the strips on an
oiled baking sheet, season with salt and
pepper to taste and roast at 375°F for 15
minutes per side or until golden brown.
Enjoy plain, or with a sauce—one tea-
spoon of Dijon mustard, one tablespoon of
maple syrup and a squeeze of lemon juice.
Serves: Two.
Winter food #2: Blood oranges. These
juicy beauties owe their vivid, purple-hued
interior to anti-inflammatory compounds
called anthocyanins. Compared with reg-
ular oranges, blood oranges contain more
of this compound, an antioxidant linked
to reduced cholesterol and heart disease
risk. They’re slightly more tart than regu-
lar oranges but just as high in vitamin C,
crucial for immune function, and vitamin
A, which promotes healthy vision.
How to use: Simply peel and eat them as
you would any citrus fruit…juice them…
or peel and quarter and add to salads or
oatmeal (they taste great with cinnamon
and pumpkin seeds).
Immune Boosters Your Doctor Doesn’t Know
Smart combo: Full-fat or low-fat plain
yogurt and blood oranges. The yogurt’s fat fa-
cilitates absorption of the orange’s vitamin A.
Winter food #3: Chestnuts. These tree
nuts, with their earthy, sweet potato–like
flavor, are rich in energizing complex
carbs…manganese, which is needed for
optimal brain function…vitamin B-6,
which helps boost the immune system…
and copper, which helps fuel metabolism.
And they’re a lot lower in fat than most
nuts.
Shopping tip: Look for chestnuts with
tight, shiny skins…and ones that are heavy
for their size—this indicates that they are
fresh. If you hear noise in the shell when
you shake one, it’s probably not fresh.
No need to roast chestnuts on an open
fire, you can simply use your oven. You’ll
want about one pound of chestnuts for
four people…
How to prepare: Preheat the oven to
425°F. Firmly grasp each chestnut between
your thumb and index finger, making a
long slice in the shell across the rounded
top with a serrated knife. Place the chest-
nuts in a pot of water over medium heat
and bring to a boil. Then drain and transfer
the chestnuts to a baking sheet. Roast for
15 to 20 minutes, transfer to a bowl, cover
with a towel and let steam for 15 minutes.
Peel off the outer shell and tough brown
skin and serve. Add salt or seasonings to
taste and enjoy. Roasted, chopped chest-
nuts also make a nice addition to veggie or
rice side dishes.
Winter food #4: Jicama. This crunchy,
mildly sweet veggie is a staple of crudité
platters, but it can be enjoyed cooked as
well. Sometimes called the Mexican potato,
­jicama contains a type of fiber called inulin,
a prebiotic that acts as fuel for probiotics, the

healthy bacteria living in the gut. Plus, it
offers vitamin C, potassium and iron.
New way to use: Shred and mix with
chopped apples, pears, walnuts and dried
fruit for a tasty salad.
Another option: Peel (a vegetable peeler
works well) and slice one medium jicama
into french fry–shaped slices. Toss with
one tablespoon of olive oil, one-half tea-
spoon each of cumin, chili powder, garlic
powder and turmeric and one-quarter tea-
spoon each of salt and pepper. Spread on
a baking sheet lined with parchment paper
and roast at 450°F for 50 to 60 minutes,
tossing once after 30 minutes.
Serves: Four.
Source: Jessica lannotta, MS, RD, CSO, CDN,
chief operating officer of Savor Health in New
York City, where she leads all clinical and culinary
operations. The company offers technology-
enabled nutrition solutions to meet the unique
needs of cancer patients. A certified specialist in
oncology nutrition (CSO), she is coauthor of The
Meals to Heal Cookbook. SavorHealth.com
Eat Any Citrus!
Do oranges have health benefits that are
different from those of clementines and
tangerines?
The orange-colored citrus fruits you
choose to eat is a matter of personal taste,
not nutritional value. Oranges and their
smaller cousins—including clementines,
mandarin oranges and tangerines—have
very similar health benefits. Like other
kinds of citrus, they all are rich in antiox-
idants, including vitamin C and bioflavo-
noids such as hesperidin and quercetin.
These powerful antioxidants help fight
cancer…boost immunity…build bone…
heal wounds…and improve the body’s
ability to absorb calcium.
A BOTTOM LINE SPECIAL REPORT 41
Source: David Grotto, RD, founder and president,
Nutritional Housecall, LLC, a nutrition counseling
firm based in Elmhurst, Illinois. He is author of
The Best Things You Can Eat: For Everything from
Aches to Zzzz, the Definitive Guide to the Nutri-
tion-Packed Foods that Energize, Heal, and Help You
Look Great. DavidGrotto.WordPress.com
Mushrooms for a Strong
Immune System
Mushrooms boost immunity. Volunteers
who ate four ounces of cooked s­ hiitake
mushrooms daily for four weeks had
better-functioning gamma delta T-cells
and fewer inflam­matory proteins in their
blood—both signs of a stronger im-
mune system. This could be because of
beta-glucans, immune system boosters
found in all m
­ ushrooms.
Source: Susan S. Percival, PhD, is professor and
chair, food science & human nutrition at Institute
of Food and Agricultural Sciences, University of
Florida, Gainesville, and leader of a study pub-
lished online in Journal of the American College of
Nutrition.
The Truth About the
Food Industry’s Newest
“Superfood”
Have you heard of inulin? Even if you
haven’t, it’s very likely that you’ve already
eaten it. Inulin often is found in foods
labeled high fiber…low sugar…or low
calorie. It’s a unique type of carbohydrate
whose popularity is growing due to its
many health benefits. But it also has some
risks. Here’s what you need to know…
WHAT IS INULIN?
Inulin is found naturally in certain foods.
Its chemical structure makes it indigestible
bottomlinestore.com
42
in the small intestine, so it remains intact
through most of your digestive system.
That’s why it is thought of as a dietary fi-
ber—and like other dietary fibers, it pro-
vides virtually no calories.
But unlike most dietary fibers, inulin
also acts as a prebiotic. Prebiotics feed the
healthful bacteria that already colonize your
gut. New research has linked prebiotics and
healthful gut bacteria to better digestion, im-
proved immunity, weight management and
reduced risk for diabetes and other diseases.
FOOD SOURCES
Inulin is naturally found in various plants,
including root vegetables such as chicory
root, jicama and Jerusalem artichokes (a
completely different vegetable from typi-
cal artichokes, Jerusalem artichokes—or
“sunchokes”—are underground tubers from
a species of the sunflower plant). The bulbs
of certain plants, such as garlic, onions and
leeks, and the stalks of asparagus also con-
tain inulin.
Inulin is added to many processed foods,
especially those labeled high fiber, such as
snack bars, breads and cereals. It is found in
some processed gluten-free foods because
inulin mimics the properties of gluten.
Inulin also is added to foods for its sweet
taste and creamy texture (without extra
calories). This rare combination makes it
a popular ingredient in ice cream, yogurt,
cheese products and low-sugar/low-calorie/
low-fat versions of these foods.
Inulin dietary supplements are available
in pill and powdered form and may be
labeled as prebiotics, chicory root powder
or ­fiber powder.
THE BENEFITS OF INULIN
Most research is based on inulin supple-
ments, because supplements provide more
Immune Boosters Your Doctor Doesn’t Know
control over study subjects’ dietary intake.
However, I would expect equal—if not bet-
ter (see “Reaping the Benefits,” next page)—
health benefits from naturally occurring
inulin in foods. Here’s how this dietary fiber
can help your health…
•Digestive health. Inulin has the po-
tential to establish bowel regularity and
decrease constipation. One study found
that inulin improved the frequency and
consistency of bowel movements in study
subjects. Another study showed inulin’s
ability to significantly reduce constipation
in older adults. Like other fiber, it regulates
the movement of food through your diges-
tive system and helps remove food wastes.
As a prebiotic, it feeds friendly gut bacteria
such as ­Bifidobacterium, which improves
immune function and reduces the growth of
certain disease-causing microbes.
•Weight loss. Research shows that
consuming inulin decreases caloric intake
and reduces weight gain in people who are
overweight. That’s because the fiber makes
people feel more full on less food, so they
eat fewer calories at meals and snack time.
It also has been shown to decrease food
cravings and suppress the release of ghrelin,
the “hunger hormone,” in adults.
•Diabetes and cholesterol. Inulin can
reduce the risk for diabetes in people with
prediabetes and help control blood sugar
levels in people who have diabetes. In one
study, women with type 2 diabetes who
received 10 grams of inulin per day had re-
duced fasting blood sugar and hemoglobin
A1C levels (a measure of long-term blood
sugar control) and lower total cholesterol,
LDL cholesterol and triglycerides compared
with women who did not receive inulin.
•Asthma. A study published recently
found a link between inulin and asth-
ma. Adults with asthma who consumed

a onetime meal with inulin fiber had
significantly improved lung function
and decreased airway inflammation for
four hours after the meal compared with
adults who consumed a meal of simple
carbohydrates.
•Nutrient absorption. Inulin can boost
the absorption of nutrients in the body.
Calcium, in particular, is better absorbed
in the presence of inulin. This effect has
been demonstrated in postmenopausal
women, young adolescents and young
men. Improved calcium absorption pro-
motes bone strength and reduces the risk
for osteoporosis.
Inulin also has been shown to signifi-
cantly improve the absorption of magne-
sium, zinc and copper.
THE RISKS OF INULIN
Given its benefits, inulin may sound like
a calorie-free miracle food. Not so fast.
Inulin has its risks, particularly when eaten
in large or inconsistent amounts.
We know that inulin feeds the friendly
bacteria in your gut, but it also can feed cer-
tain bad bacterial strains, such as Klebsiella
and Candida (yeast). Klebsiella is a factor in
Ankylosing spondylitis, a type of arthritis
in the spine, and “leaky gut” syndrome, in
which the lining of the small intestine is
damaged. People with these conditions or
with an active yeast infection should avoid
taking inulin in large amounts.
Inulin is not recommended for indi-
viduals following a low-FODMAP diet.
FODMAP is an acronym (Fermentable
Oligosaccharides, Disaccharides, Monosac-
charides and Polyols) that refers to a group
of carbohydrates that may cause digestive
distress for people with irritable bowel syn-
drome. Inulin is an oligosaccharide, one of
A BOTTOM LINE SPECIAL REPORT 43
the carbohydrates that is eliminated in this
therapeutic diet.
Like many high-fiber ingredients, inulin
can cause digestive problems such as gas,
bloating or diarrhea. When gut bacteria are
fed carbohydrate-rich foods and fiber, they
produce gas, which leads to excess gas in
the large intestine. Thankfully, it is possible
to minimize these undesirable effects by
slowly increasing your intake of fiber.
REAPING THE BENEFITS
If you would like to reap the health benefits
of inulin, start by gradually increasing the
amount of inulin-­containing foods in your
diet. Ten grams per day of supplemental
inulin is well-tolerated by most healthy
adults. It can be difficult to determine the
exact amount of inulin in food products,
so instead focus on total dietary fiber with
a goal of 25 grams per day. Keep a food
journal, and log your daily meals or work
with a registered dietitian to determine your
current intake of fiber. Then slowly increase
your daily fiber intake by two to three
grams every week until you reach your goal.
Fiber absorbs water, so your fluid needs
also may increase on a high-fiber diet. Be
sure to stay hydrated by drinking extra
fluids as you increase your fiber intake.
I recommend a “food first” approach
over supplementation. Foods provide sati-
ety and many other nutritional ­advantages
that pills do not. Foods that are fortified
with inulin vary greatly in terms of nu-
tritional value, from high (100% whole-
wheat bread) to low (ice cream).
Source: Torey Armul, MS, RD, CSSD, is a spokes-
person for the Academy of Nutrition and Di-
etetics. She counsels clients on sports nutrition,
weight management and family/prenatal nutrition
through her private practice in Columbus, Ohio.
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44
3. Alternative Ways to Wellness
Drug-Free Ways to
Fight Colds
When a cold makes you miserable,
you want relief fast. But drugs designed
to ease cold symptoms can have side
­effects—­increased blood pressure and heart
rate, gastric upset, blurred vision, trouble
concentrating, ­insomnia.
Instead, I recommend the practices of tra-
ditional Chinese medicine, which have been
used for thousands of years. These practices
may ease inflammation…fight infection…
boost the immune system…and promote the
healthful flow of qi (energy) through the body.
YIN OR YANG?
According to traditional Chinese medicine,
two seemingly opposing yet interdependent
natural forces called yin and yang must be
in balance for a person to maintain good
health. When one force predominates,
illness results.
Colds can be characterized as either yin
or yang. With a yin cold, you have chills…
feel exhausted…and want to crawl into bed.
With a yang cold, you have a fever…per-
spire…and feel agitated. To reestablish the
body’s natural balance…
•Feed a yin cold—primarily with yang
foods. Yang foods are warming. Generally,
they include meat, chicken and fish…and
vegetables that grow in the earth, such as
carrots, beets, jicama, turnips and yams. Eat
as much as you comfortably can. Drink three
six-ounce cups of ginger tea daily—ginger
has a­ nti-­inflammatory and antiseptic effects.
Immune Boosters Your Doctor Doesn’t Know
Also soothing: Submerge yourself up to
your earlobes in a bathtub of comfortably
hot water mixed with Epsom salts.
•For a yang cold, eat lightly. Avoid yang
foods, and instead focus on cooling yin
foods—especially green vegetables, sprouts,
fruits and other foods that grow in the open
air. Drink eight to 10 cups of water daily.
Also drink two or three cups of garlic tea
daily—garlic is an antibacterial, antiviral
and ­anti-­inflammatory agent.
To make garlic tea: Boil a cup of water…
add a clove of garlic cut in half…steep five
to 10 minutes…remove garlic…add honey
and lemon juice to taste.
Also helpful: Use garlic liberally in cooking.
TIME-HONORED REMEDIES
Many traditional treatments may be helpful
no matter what type of cold you have. Prod-
ucts mentioned below are sold at health-
food stores, Asian markets and/or online.
Check with your health-care provider before
taking supplements, especially if you have a
chronic health condition or take any medi-
cation. Consider…
•Loquat syrup. Made from the yellow
pear-shaped loquat fruit, this syrup qui-
ets coughs and soothes sore throats. Try a
brand called Nin Jiom Pei Pa Koa cough syr-
up or a natural loquat extract. See product
labels for specific dosage guidelines.
•White Flower Analgesic Balm. This
brand-name product combines essential oils
of wintergreen, menthol, camphor, eucalyp-
tus, peppermint and lavender.
To relieve nasal congestion: Put a drop
of White Flower on your palm, rub palms

together, then bring your hands up to
your nose (avoiding the eyes) and inhale
for four to eight breaths. Repeat up to four
times daily as needed.
To ease headache or body aches: Mas-
sage a few drops into achy areas up to four
times daily.
•Acupressure. This practice stimulates
certain points along the body’s meridians
(energy channels) to eliminate qi block-
ages. To open sinuses, squeeze the acu-
pressure point on the fleshy area between
your thumb and index finger, near the
thumb joint. The more blocked your qi is,
the more tender this spot may feel. Apply
enough pressure to cause mild discomfort.
Hold for several minutes, then switch sides.
Repeat as needed.
•Acupuncture. This can clear even se-
rious sinus congestion, sometimes in a sin-
gle session. The acupuncturist inserts one
or more very fine needles at specific points
on the body, depending on the individual’s
needs, to restore qi flow.
Referrals: American Association of Acu-
puncture and Oriental Medicine, AAAOM
online.org.
•Cupping. Some acupuncturists and
massage therapists provide this treatment.
A small glass or bamboo cup is heated
and then placed on the person’s back for
about five minutes. The heat creates a
vacuum that pulls on the skin and under-
lying muscle, improving qi flow and blood
circulation to bring healing nutrients to the
body’s tissues. Cupping sometimes leaves
a red mark on the skin—not a burn, just a
result of the suction—which fades within
a few days. If the practitioner opts to leave
the cup on the back for a longer period
of time, slight bruising may result—but
again, this soon fades.
A BOTTOM LINE SPECIAL REPORT 45
•Diaphragmatic breath work. This
technique uses the diaphragm as a piston
to improve oxygen flow and blood circula-
tion and relieve congestion. Sit or stand up
straight to allow lungs to fill…gently draw
in air through your nose (if you’re not too
congested), letting your abdomen expand
outward…then pull your abdomen in so
that it pushes the air out through your
mouth. Continue for one minute. Con-
sciously repeat several times daily, aiming
for this to become the way you automati-
cally breathe throughout the day.
•Tui na massage. This Chinese system
of massage vigorously stimulates acupres-
sure points and manipulates muscles and
joints to promote qi flow. To find a prac-
titioner, contact the National Certification
Commission for Acupuncture and Oriental
Medicine (888-381-1140, NCCAOM.org).
Other types of massage also can be helpful.
HOW TO NOT CATCH A COLD
The best defense against colds is to avoid
getting them in the first place. That re-
quires a strong immune system—and
certain nutrients can help.
Advised: In addition to a daily multi-
vitamin, take any or all of the following
supplements. For maximum effect, use
year-round.
•Coenzyme Q10 (CoQ10). This vita-
min- like substance boosts cellular energy.
Recommended dosage: 100 mg to 200
mg twice daily.
•Fish oil. This is rich in the omega-3
fatty acids eicosapentaenoic acid (EPA)
and docosahexaenoic acid (DHA), which
reduce disease-promoting inflammation.
Take fish oil liquid or capsules at a dosage
that provides 3,000 mg daily of combined
EPA and DHA.
bottomlinestore.com
46
•Vitamin D. This is a fat-soluble vitamin
that benefits the body in many ways, includ-
ing by strengthening the immune system. I
recommend taking 2,000 international units
(IU) daily of vitamin D3 (cholecalciferol).
Alternative: Take one teaspoon of
cod-liver oil daily for each 50 pounds of
body weight.
Source: Effie Poy Yew Chow, PhD, RN, founder
and president of East West Academy of Healing
Arts in San Francisco, EastWestQi.com. A licensed
acupuncturist, qigong grandmaster and registered
psychiatric and public health nurse. Dr. Chow is
coauthor of Miracle Healing from China: Qigong.
Try Dry-Brushing for
An Immune Boost
It’s generally not nice to give someone the
brush-off—but when it’s your own body
you’re brushing, you do yourself good. Dry-
brushing is a comforting technique used to
strengthen the body’s immune system and
encourage removal of toxins. Though scien-
tific evidence is limited, common sense and
experience support its use. Here’s why…
The lymphatic system, which is part of the
immune system, helps clean the body’s
tissues and maintain its balance of fluids. It
includes lymph vessels that carry lymph fluid
through the body…plus lymph nodes that
filter out waste, toxins and pathogens such as
bacteria and viruses. But because its pumping
system is not very efficient, lymph fluid—
and the toxins it carries—can get stuck and
ac-cumulate in nearby tissues, causing
swelling, impairing blood flow and
increasing infection risk. Dry-brushing your
skin stimulates the surface nerve endings,
activating movement in the lymph vessels
and pushing lymph fluid onward toward the
lymph nodes, where toxins can be
eliminated.
Immune Boosters Your Doctor Doesn’t Know
Bonus: It also improves skin health and
appearance by increasing blood flow and
exfoliating dead skin cells.
What you need: Buy a long-handled
body brush with natural bristles at a spa,
cosmetics supply store or online (about $7).
Avoid nylon or plastic bristles, which gener-
ate static electricity.
What to do: Perform the five-minute
dry-brushing routine described below
at least twice weekly—preferably in the
morning because it is invigorating and
because the lymph system is most active
then. Using long, smooth strokes, brush
your bare skin firmly enough to make it
flush a bit but not so hard that it causes
discomfort. Dry-brushing generally is safe
for everyone except people who bruise very
easily or have extremely fragile skin.
Important: You must brush in the prop-
er order and direction to keep lymph fluid
moving toward the major lymph nodes
(which are in the armpits, groin, neck and
collarbone area) and the heart (so toxins can
be eliminated via the circulatory system). For
each area below, give three to five strokes.
Do not brush your face because facial skin is
delicate. Also skip any area where you have
skin irritation or injury, such as a rash, cut,
infection or patch of eczema or psoriasis.
Brush in this order…
Along the inside of each arm from finger-
tips to armpit…then along the outside from
fingertips to shoulder.
Along the inside of each leg from toes
to groin…then along the outside from
toes to hip.
From the crown of the head down the
back of the head to the base of your neck…
then from the crown down each side of the
head, behind each ear.

From beneath your chin down each side
of your neck (not the front of the throat) to
your collarbone.
On the entire front of the torso, stroking
down from the navel area to the crotch…
then stroking up from the navel to the
collarbone.
On each side of the torso, brushing
down from the waist and over the hips…
then up from the waist to the armpit.
On the back of the torso, stroking down
from the mid-back to the bottom of the
buttocks…then stroking up from mid-
back to the shoulder area, until the entire
back has been brushed.
Source: Mao Shing Ni, PhD, DOM LAc (licensed
acupuncturist), is chancellor and cofounder of
Yo San University in Los Angeles and cofounder
of Tao of Wellness, an acupuncture and Chinese
medicine clinic in Santa Monica, California. He
is the author of 12 books, including Secrets of
Longevity: Dr. Mao’s 8 Week Program—Simple Steps
that Add Years to Your Life. TaoOfWellness.com
Surprising Way to Boost
Your Immunity
Trees and other plants emit aromatic com-
pounds that strengthen immune cells. No
time for a forest retreat? Try aromatherapy
with cypress essential oil—in a few days,
your immune system will get a boost.
Source: Study by researchers at Nippon Medical
School, Tokyo.
The Healing Power
of Sound
Stress—that nagging menace that’s so
much a part of life in the 21st century—is
often at the root of health problems rang-
ing from headaches and heart disease
to depression and infectious disease. To
A BOTTOM LINE SPECIAL REPORT 47
escape these harmful effects, it’s no surprise
that many people turn to stress-reducing
techniques such as exercise, yoga or med-
itation. But what if, despite your best ef-
forts, stress still has you in a stranglehold?
A novel approach: Listening to ther-
apeutic sound often works better than
many commonly used stress-fighting
techniques, according to Dr. Jeffrey D.
Thompson, a chiropractic physician and
expert in the scientific study and therapeu-
tic use of sound for mind-body healing. To
learn more about this type of sound therapy,
we spoke with Dr. Thompson…
Why is stress such a threat to our health?
The danger of stress ­really has to do with
our response to it. Individuals who take
stress in stride tend to escape its more
harmful effects, while those who become
mired in a constant state of mental, emo-
tional and physical tension often find their
health ­deteriorating.
What happens physiologically to people
who suffer from the ­effects of stress?
These people tend to live in a chronic
“fight-or- flight” state—in which the mus-
cles tense, digestion slows and blood flows
away from the brain…the very place it’s
needed most to boost one’s ability to cope
with stressful situations.
Because of this nonstop tension, many
people suffer from insomnia, poor concen-
tration and memory, anxiety and depres-
sion, indigestion, a weakened immune
system, and a tendency to develop high
blood pressure and elevated blood sugar.
Eventually, they may have a heart attack or
stroke or develop diabetes or some other
chronic disease.
How can something as simple as sound
solve this complex problem?
The acute stress response wreaks havoc
on the brain. Specifically, our brain waves,
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48
the synchronized electrical pulses produced
when masses of neurons communicate with
one another, become agitated by chronic
stress.
We know this because brain waves can be
measured in frequency, or cycles per sec-
ond, also called Hertz (Hz). The commonly
known brain waves are beta, alpha, theta
and delta. Beta waves—around 12 Hz to 38
Hz—are produced by everyday hustle and
bustle and frequently are dominant when
a person is “stressed out,” angry or fearful.
Alpha waves—from 8 Hz to 12 Hz—are
more calming and are activated when you’re
quietly alert. Theta waves—from 3 Hz to 8
Hz—occur during creative “Aha!” moments
and can also be dominant when a person is
emotionally upset, tearful or feeling abused.
Theta is also prominent when daydreaming
and dreaming at night. Delta waves—0.5
Hz to 3 Hz—occur during deep, dreamless
sleep.
Like brain waves, sound has a frequency
that can be measured in Hz as well. With a
sound technology known as binaural beats,
one can effectively synchronize the brain
with any new, prominent frequency that is
introduced, such as calming, restful alpha
waves.
How do binaural beats work?
When I administer binaural beats to a
patient, he/she wears headphones to listen
to a musical sound track that introduces
one frequency to the left hemisphere of the
brain (via the right ear) and another one to
the right hemisphere (via the left ear). The
binaural beats are built into the harmonics
of the instrument and nature sounds of the
sound track. With this binaural (using both
ears) effect, the brain is thereby tricked into
“hearing” an auditory illusion, a phantom
third beat that is the difference between the
Immune Boosters Your Doctor Doesn’t Know
two frequencies. The brain begins to focus
on it.
Your brain waves automatically synchro-
nize with and focus on the frequency of a
phantom beat. If the frequency is the same
as a desired state, your stress is relieved
within a few minutes.
By listening regularly to those calming
sounds, you can retrain your nervous sys-
tem—that is, from a chronic fight-or-flight
response to an adaptive state of calmness
and a greater ability to handle stress in a
positive manner.
Generally, a person would do well to
listen to such sounds 20 to 30 minutes daily
when trying to address specific issues, such
as poor sleep, anxiety or stress…and two to
three times weekly to maintain one’s im-
proved state.
Why not just listen to the calming frequency
—or some relaxing music?
When there’s right/left hemisphere syn-
chronization of the brain, as occurs when
binaural beats are heard through head-
phones, the brain manufactures—then
synchronizes to—this imaginary beat. This
process can have long-lasting and therapeutic
effects that don’t occur when simply listening
to a calming frequency or relaxing music.
Is there scientific proof?
A number of studies have found binaural
beats—a technology that synchronizes brain
waves with an externally introduced sound
that pulses at a particular frequency—to
have therapeutic effects. For example…
•Deeper sleep. Fifteen people who
listened to binaural beats during sleep had
deeper sleep, felt more refreshed when they
woke up and had less sleepiness during the
day, according to a 2014 German study.
•Less anxiety. In a study of 108 people
about to have an operation, binaural beats
reduced anxiety by 26%—more than twice

as much as the anxiety reduction in people
who listened to the same music without
binaural beats.
•Better focus and mood. In a study
of 29 people, Duke University Medical
Center researchers found that those who
listened to binaural beats developed more
focus (and a better mood) than people
who didn’t.
•More creativity. In a study published
in Frontiers in Human Neuroscience, 24
people listening to binaural beats had an
improvement in “divergent thinking”—the
ability to come up with creative ideas.
Source: Jeffrey D. Thompson, DC, a chiroprac-
tic physician and the founder and director of the
Center for Neuroacoustic Research in Carlsbad, Cal-
ifornia. A musician and composer, he has developed
CDs that use brain wave technology for healing and
recuperation, deep relaxation, better sleep, en-
hanced creativity, improved productivity and other
mind-body benefits. ScientificSounds.com
HUGS BOOST IMMUNITY
In a recent study, more than 400 healthy
adults were exposed to a cold virus and
quarantined.
Finding: Those who reported get-
ting the fewest hugs in their daily lives
were more likely to suffer from severe
cold symptoms. While greater conflict
was also linked to a greater likelihood
of infection for those getting few hugs,
those who were hugged the most
were protected from infection even
when they had conflicts.
Theory: Hugs boost immunity by
buffering stress.
Source: Sheldon Cohen, PhD, director, Labora-
tory for the Study of Stress, Immunity and Dis-
ease, Carnegie Mellon University, Pittsburgh.
A BOTTOM LINE SPECIAL REPORT 49
Hugs Are Better
Than Robots
Hugging might seem a trivial pursuit,
but research shows that the simple act of
putting your arms around a fellow human
being can…
•Reduce stress.
•Lower blood pressure.
•Boost immunity—and make you
less likely to catch a cold.
•Raise levels of the body’s mood-
boosting chemicals oxytocin and nor-
epinephrine.
•Help you and the person you are
hugging communicate better.
So well-recognized is our human need
to be hugged, touched and comforted that
the Japanese have even created a device to
provide virtual hugs—Sense Roid. For-
tunately, most of us have someone near-
by—or can call up a friend—so that we
don’t need to slip into a Sense Roid jacket
equipped with sensors and air compressors
that responds when we hug a mannequin!
Look around. Who can you hug now?
Source: Study titled “Meanings of hugging: from
greeting behavior to touching implications”
by Jan A. Åstrom, MedD, and Lena M. For-
sell, psychology researchers in Linköping and
Stockholm, Sweden, published in Comprehensive
Psychology.
Yoga Breathing: The
Surprising Secrets to
Its Benefits
Most health-savvy people know that deep
breathing has a wide range of mind-body
benefits backed by loads of scientific
evidence.
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50
But cell biologist and certified yoga
therapist Sundar Balasubramanian, PhD,
was inspired to investigate further after a
realization that he produced an abundance
of saliva while practicing controlled yoga
breathing exercises collectively known as
pranayama. He has since conducted pio-
neering research into the role that spittle
(aka “spit”) plays in the healing effects of
deep breathing.
HIDDEN POWERS OF SALIVA
Hundreds of studies have demonstrated
the benefits of yoga breathing—ranging
from lower blood pressure and less depres-
sion to better concentration and improved
lung function—but it’s not known why
saliva is produced so abundantly during
pranayama.
Recognized mainly for its role in promot-
ing healthy digestion, saliva is comprised
of about 98% water and various other
substances, such as enzymes that help
break down food. When people go about
their daily activities, they produce about
25 to 50 ounces of saliva daily. However, if
you’re stressed, your mouth becomes dry.
So it makes sense that when your body is
extremely relaxed—as occurs during yoga
breathing—you produce more saliva than
you ordinarily would.
But how does that boost in saliva produc-
tion contribute to pranayama’s benefits? It’s
been established that saliva contains more
than 1,000 proteins along with other crucial
molecules, such as neurohormones. And
it’s been shown that the specific makeup
of each person’s saliva is unique, and it can
change from day to day—even moment
to moment based on one’s emotional and
physiological responses. Saliva is believed
to contribute to the healing effects of yoga
breathing by…
Immune Boosters Your Doctor Doesn’t Know
•Increasing brain-boosting proteins.
Through our research published in Interna-
tional Psychogeriatrics, we discovered that a
protein called nerve growth factor (NGF)
increased 10 times more in the saliva of
people practicing pranayama for a single
20-minute session compared with study
participants who quietly read an article for
the same length of time. This is significant
because NGF goes straight to the brain,
where it encourages brain cell growth. NGF
levels are substantially lower in Alzheimer’s
patients.
•Elevating cancer-suppressing proteins.
With a study published in Evidence-Based
Complementary and A ­ lternative Medicine, we
confirmed that pranayama not only stimu-
lates saliva production but also elevates levels
of proteins with immunity-building and
cancer-suppressing properties.
•Reducing inflammatory markers. Pra-
nayama also reduces production of inflam-
matory biomarkers in saliva that are linked
to such conditions as pain, depression and
diseases, such as scleroderma and post-trau-
matic stress disorder (PTSD), according to
research we published in BMC Complemen-
tary and Alternative Medicine.
TWO EXERCISES TO GET STARTED
With such varied health benefits—and a
new understanding of saliva’s crucial role in
delivering them—you may be eager to try
pranayama.
If you’re just starting out with yoga
breathing, it’s common to worry that you’ll
“do it wrong.” But the truth is, all you have
to do is breathe, count and pay attention to
how you’re feeling. If you don’t force an un-
comfortable breathing practice or hold your
breath for too long, there’s nothing about
pranayama that you can do wrong.

Important: If you have a respiratory
disorder, such as emphysema or chronic
obstructive pulmonary disease (COPD),
consult your physician and/or a yoga
therapist on the right exercises for your
condition.
Even though there are numerous ap-
proaches to yoga breathing, here are two
simple exercises to get you started—for
best results, sit up straight, close your
eyes and do one or both of the following
throughout the day…
•Beginner humming breath. Also called
“bee breath” because of the buzzing sound
you make, this exercise is a good introduc-
tion to yoga breathing. It’s quick, easy and
doesn’t require you to hold your breath.
What to do: Breathe deeply and inhale
as much as you can comfortably. Then
hum as you slowly exhale at a rate that is
comfortable for you. Repeat this exercise
for a minute or two when you wake up…
and before eating breakfast and your other
meals or snacks throughout the day to
stimulate your saliva flow.
•Cooling breath. This exercise pro-
motes copious saliva production by stimu-
lating the glands in your oral cavity.
What to do: Roll your tongue in a
U-shape. Inhale slowly through your
tongue, then exhale through your nostrils.
Repeat for five to 10 minutes. If you can’t
roll your tongue, inhale through your
mouth while smiling and exhale through
your nostrils.
To learn more about yoga breathing, go
to PranaScience.com.
Source: Sundar ­Balasubramanian, PhD, C-IAYT,
a cell biologist and assistant professor of research
in the department of radiation oncology at Med-
ical University of South Carolina in Charleston.
He is also founding director of PranaScience
Institute, PranaScience.com, a website dedicated
to research and education on yoga breathing.
A BOTTOM LINE SPECIAL REPORT 51
Meditation for People
Who Don’t Like to
Meditate
Only about 9% of American adults medi-
tate regularly, even though it’s been proven
in a variety of studies to reduce stress...
lower blood pressure…ease depression…
relieve chronic pain…and boost immunity,
to name just a few of its many health bene-
fits. So why don’t more people meditate?
Despite all its virtues, meditation can be
seemingly impossible for many people to
do. Fortunately, there are simple solutions
for virtually all of the reasons that people
cite for not being able to meditate.
DO IT YOUR WAY
The most familiar form of meditation
involves sitting or lying down for about 30
minutes and focusing on your breathing—
how it feels as air enters and leaves your
nose or as your chest or abdomen rises and
falls. For most people, it takes about 30
minutes to calm their stress-based think-
ing—I forgot to call so-and-so, etc.—and
reach a deeper level of concentration.
It’s simple but not easy. It is common to
become frustrated with your mind’s con-
stant chatter, or you may feel so restless,
bored or distracted that you give up.
My solutions for the most common rea-
sons that people don’t try meditation—or
give it up…
Problem: Feeling too restless to med-
itate. Some people find itimpossible to sit
still for an extended period of time.
Solution: Try walking meditation.
Find a quiet, unobstructed, flat area where
you can take at least 20 steps before turn-
ing around. As you walk slowly, let your
attention rest on your feet and legs. Be
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52
aware of the sensations in each foot as it lifts
off the ground, moves through the air, then
settles down.
Feel the contact of the ground in your toes
and the soles of your feet. Notice how the
muscles of each leg tighten and then relax as
you walk. Observe the sensations in the foot
(and the leg) that is not bearing weight.
Note: Walking meditation is also ideal for
people who tend to fall asleep while medi-
tating in a chair or lying down.
Problem: Getting distracted by noise.
It’s not always easy to find a quiet place to
meditate, and some people are very sensitive
to noise.
Solution: Make sound the object of
your meditation. The distinction between
sound and noise is important. “Sound” is a
purely physical phenomenon, while “noise”
is sound plus a negative judgment. The idea
is simply to notice sounds as they arise—
beep, rumble, clang, hiss—without specu-
lating about where they come from.
When you become aware that you’re
reacting to a sound, observe the thoughts
you have about the sound. What does the
anger or irritation feel like? Then go back to
just hearing it.
Problem: The “mind chatter” won’t stop.
You may hope that meditation will clear
your mind of thoughts, but invariably the
thoughts keep on coming—a conversation
you had last week …what you want to eat for
dinner. Your mind just won’t shut down.
Solution: Don’t fight the thoughts. Just
observe them as they pass through your
mind.
It’s like sitting on the bank of a river and
watching the water float by, noticing leaves,
twigs, fish, flashes of sunlight and shadow—
without being swept up by the current.
If the thoughts persist, gently bring your
attention back to the sensations of breath-
Immune Boosters Your Doctor Doesn’t Know
ing…or the feeling of your feet on the
floor. When more thoughts arise, repeat the
process.
Problem: There’s no time to meditate.
When your schedule is busy, it may not be
possible to devote a half hour (or even 20
minutes) to meditation every day.
Solution: Start with 10 minutes.
For many people, it’s easier to find three
10-minute periods in the course of the day
than to arrange a time for a lengthier break.
If 10 minutes seem too long, you can even
start with five.
How can five or 10 minutes of medita-
tion be enough to benefit you? The reason
is that the dailiness of meditation—making
it a regular part of your routine—is more
important than the amount of time you
meditate. And many people find that after
several weeks of five-minute meditation
periods, it seems natural—and possible—to
meditate longer.
MIX AND MATCH
Do you crave variety? If so, you don’t have
to meditate the same way every time.
Choose whichever way fits your current
state of mind. Even a household task like
washing dishes can be an occasion to medi-
tate—just focus on your body’s movements
and sensations as you carry out the task.
That, too, is meditation.
Source: Sharon Salzberg, cofounder of the Insight
Meditation Society meditation center in Barre,
Massachusetts. She has taught meditation since
1974 and written numerous books, including Real
Happiness: The Power of Meditation.
Laugh Your Way to
Better Health
Have you ever laughed and then said,
“Thanks, I needed that”? You were so right—

because the very act of laughing promotes
good health in numerous ways. And in fact,
you can maximize these health benefits for
yourself by doing fun and simple “laughter
exercises.”
Want evidence of how laughter helps?
Consider a study at Loma Linda University,
which involved diabetic patients who had
high cholesterol and high blood pressure.
One group of participants received stan-
dard pharmaceutical treatment for these
conditions…a second group received the
same medications but also were instructed
to “view self-selected humor” (for instance,
watch sitcoms or videos that they consid-
ered funny) for 30 minutes daily. After one
year: In the laughter group, HDL (good)
cholesterol increased by 26% and blood
levels of C-reactive protein (a marker of
inflammation) decreased by 66%, on av-
erage…in the other group, HDL increased
by just 3% and C-reactive protein declined
by just 26%, on average.
Additional research from Loma Linda
University suggests that laughter also can
boost immunity…relax tense muscles…re-
duce levels of stress hormones…and raise
levels of mood-elevating hormones called
endorphins (the same hormones released
during orgasm!).
It is easy to bring more laughter to
your life. “The average adult laughs 17
times daily. Keep track for a few days—
and if you’re not laughing at least that
often, make a conscious effort to increase
your opportunities to laugh,” suggested
Katherine Puckett, PhD, national director
of mind-body medicine at the Cancer
Treatment Centers of America facility in
Zion, Illinois, who has extensive experi-
ence applying therapeutic laughter. “Since
we laugh most frequently during social
interactions with others, spend time with
A BOTTOM LINE SPECIAL REPORT 53
people who enjoy laughing and being
playful. Also try watching children and
pets playing…enjoying funny videos…
deliberately smiling more often (it’s
contagious!)…and observing the world
through a ’comic lens’ as you look for
humor around you even in difficult situ-
ations.”
Another option is to consciously do
laughter exercises with friends, family or
coworkers. If you feel self-conscious at
first, remind yourselves that you’re laugh-
ing with each other, not at each other, and
that your intention is to have good-natured
fun. “At first, the laughter is simulated—
but in short order, it becomes real,” Dr.
Puckett said. As often as you like, try...
•Laughter chant. As you clap in
rhythm, repeatedly say, “Ho-ho ha-ha-ha,
ho-ho ha-ha-ha.”
•Roller coaster. Lift your arms, sway,
jiggle and scream as if you were on a coast-
er. (This is easiest while seated.)
•Snowball fight. Lean over and scoop
up some imaginary snow, pack it into a
snowball and throw it at another person.
Everyone naturally laughs while throwing
or being “hit.” Try putting some pretend
snow down someone’s back, which may
make you both laugh even harder.
•Sing with laughter. Even if no one is
having a birthday, sing “Happy Birthday
to You” to each other, substituting “hee
hee” or “ha ha” or “ho ho” for each word.
You can swap this laughter vocabulary
for the words in many songs—and before
you even finish singing, you’ll be feeling
happier and more energized.
Source: Katherine Puckett, PhD, is the national
director of mind-body medicine at the Cancer
Treatment Centers of America facility at Midwest-
ern Regional Medical Center in Zion, Illinois. She
is a licensed clinical social worker and certified
laughter leader.
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