By DAVID HANSON and SYD BAUMEL

Wintertime woes get the better of even the best of us. Between the sniffles and the blahs, they can prompt considerable consternation over why we would ever choose to live in so severe a climate. Thankfully, bitter cold nature can also come warmly to our defense. Here are some of the best bets for naturally preventing and treating colds and flu this winter.

Tonic herbs. A major reason we fall prey to winter infections in the first place is the stress of severe weather conditions and the confusion of trying to acclimatize to toasty homes, one minute, and frigid outdoors the next. Also taking their toll are the emotional ups and downs of the holiday season. All this stress can weaken our immune systems, allowing bacterial and viral pathogens in the environment or lurking in our bodies to mount successful attacks. 

Tonic herbs are a first line of defense. Not only do they help fortify the immune system, they also tend to boost other bodily functions, stacking the odds against invading microbes. Here are a few choice picks for the winter:

• Andrographis paniculata. Possibly "The Next Big Thing" in herbal immune boosters, Andrographishas a long history of preventing infection in its native Asia, where it is sometimes referred to as "Indian Echinacea." In Scandinavia, standardized extracts of Andrographis have recently become a popular ingredient in cold-prevention blends. Several well-controlled clinical studies have confirmed that Andrographisreally does seem to prevent colds—and relieve symptoms if you've already caught one. In the latest large clinical trial from the University of Chile, 1200 milligrams a day was dramatically more effective than a placebo in treating the common cold. Unfortunately, moderate to high doses of Andrographishave impaired fertility and even damaged testicular tissue in some, but not all, studies of rats and mice. One research group even speculates Andrographis could be used as a male contraceptive.
• Astragalus. Herbalists consider this best-selling immune system tonic particularly fit for people under 40. Traditionally, the roots have been prescribed to prevent colds, probably by stimulating macrophage cells that eat up invading bacteria and viruses. It's important to obtain certified Astragalus membranaceous. Similar species that show up in some astragalus preparations can be toxic.
• Ginseng. There are three main types of ginseng: American (Panax quinquefolius), Asiatic (Panax ginseng), and Siberian (Eleutherococcus senticosus). Asiatic Ginseng plays an important role in strengthening the body during the shift from warm summers to cold winters. It is often prescribed to older folks, in particular. 

    Though many regard ginseng's age-old reputation as an incredible tonic, aphrodisiac, and energizer as clear evidence of its efficacy, modern studies have been inconclusive overall. There has been little in the way of methodologically good quality research with statistically significant results. Ironically, one of the only clear scientific findings has been that many ginseng products contain little ginseng. Worse, ginseng grown in Asia—and much of the North American crop—is heavily contaminated with pesticides and fungicides. The best product is woods-grown, organic ginseng, but you may have to order it by mail.
Most experts discourage using ginseng for more than a few weeks at a time.

Ironically, theoretical considerations have led experts to worry that Echinacea might actually be harmful to people with seriously weakened immune systems. Herbalists also recommend that no one take Echinacea for more than 10 days at a time, because its effects seem to fade with chronic use.

When buying Echinacea, look on the label to see exactly which kind is inside (angustifolia is considered strongest) and which part: the root is generally considered strongest.

Other herbs. If you added up all the herbs commonly used around the world to treat colds and flus, they would number in the dozens. You can see many of their names any time you inspect the contents of natural cold remedies and even some traditional over-the-counter products. 

All these herbs are believed—and in many cases have been experimentally shown—to work by various mechanisms. Some, like eucalyptus, lemon, rose hips, and hot or pungent spices such as garlic, ginger, and thyme, are antiviral and antiseptic. Others, like lemon (the fruit), peppermint, and ephedra (use only with caution), are decongestants. Marshmallow, thyme, yarrow, and rose hips are among many expectorants that loosen phlegm and help you cough it out. Boneset, yarrow, and chrysanthemum are fever-busters. Some herbs relieve pain. Gargling raspberry leaf tea can soothe a sore throat. Licorice root can ease the pain of coughs and sore throats. And eucalyptus oil often shows up in liniments for aches and pains. 

Vitamin C. Though many people swear by it, dozens of placebo-controlled studies have sent a more muted message about this popular cold remedy. As much as a gram a day throughout the winter shows no signs of significantly preventing colds—unless you're deficient in C to begin with. In megadoses ranging from 1 to 8 grams a day, vitamin C has relieved cold symptoms, though only by about 25 percent, and reduced the duration of colds by just one half to one day. But the higher the dose, the more potent C tends to get. Indeed, some doctors (and vitamin C's late great champion, Linus Pauling) recommend "bowel tolerance" dosages (just short of causing diarrhea), which can "run" as high as 100 grams or more a day, to stop viral infections in their tracks. For best effect, C should be taken as often as every hour. 

Hygiene. Colds and flu are spread by viruses, mostly through sneezing and direct or indirect hand contact (kissing is actually quite safe, because saliva "sheds" very few viruses). So use a hanky and wash, wash, wash. 

Warmth. Smart alecks love to point out that viruses cause colds, not cold. Smarter alecks know that overexposure to cold is a stressor that suppresses the immune system, dummy. 

Water. Drinking plenty of water and other fluids—herbal teas, soups—will soften thick or dry mucus and help keep your runny body hydrated. Lightly salted water—sprayed, sniffed, or trickled into the nostrils—can relieve nasal congestion. Gargling it can relieve sore throat.

Aromatherapy. Sniffing certain essential oils (eucalyptus, pine, tea tree . . .) can cut through your stuffy sinuses like a hot knife through butter.

Homeopathy. By matching homeopathic remedies very closely to a patient's cold or flu symptoms, most homeopaths claim a high rate of success. But research is scant. In one study, Eupatorium perfoliatum (homeopathic boneset) and in another study a popular one-size-fits-all homeopathic cold remedy both equalled aspirin. Unfortunately, studies suggest aspirin is as likely to make a cold worse as better!

By far the biggest homeopathic sensation in the cold and flu department is a remedy called Oscillococcinum. "Its manufacturer, Boiron Laboratories of Lyon, France, has found that it is 80-90% effective in treating the flu when taken within 48 hours of onset of symptoms," writes leading homeopathy author Dana Ullman. Long the most popular flu remedy in France, "Oscillo" is catching on here too. Most of the seven controlled trials of Oscillococcinum do not appear to have been published in the peer-reviewed medical literature. But in one exception, only 17 percent of the flu patients assigned to take Oscillo compared to 10 on placebo had recovered after 48 hours. This small, but significant advantage was recently replicated in another double-blind, placebo-controlled trial.

Zinc. Winter is fast becoming zinc lozenge season. Research suggests there's substance to the fad. At last count, there were 11 controlled trials of zinc lozenges for the common cold. Although five had failed to find the essential nutrient significantly better than a zinc-free placebo, a recent meta-analysis (statistical overview) found that people taking zinc were only half as likely to have cold symptoms after seven days. In one recent study, a zinc nasal spray called Zicam cut colds down to just one and a half days when used within 24 hours of first symptoms.

Recently, experts such as Wayne State University physician Ananda S. Prasad and his associates have tumbled to the fact that all but one of the failed zinc trials have used inadequate dosing protocols and/or zinc lozenges that contain ingredients that actually inactivate zinc. While zinc gluconate and zinc acetate appear highly effective, zinc citrate, citric acid, tartaric acid, and possibly glycine render them useless (or worse). In a study last summer, Prasad's group found that well-formulated zinc acetate lozenges were nearly twice as effective as a placebo in cutting the duration and severity of the cold. Their subjects took the equivalent of 12.8 milligrams of zinc every two or three hours. Such frequent, ample doses seem key to success. However, Prasad and associates caution that taking this much zinc for more than a week or two could gradually induce copper deficiency. When you think zinc, think short-term.

With so many excellent and reliable books and websites on natural medicine—and more and more local naturopaths and other qualified holistic practitioners—it's easier than ever to use natural remedies to help weather the winter. Of course, if you experience any persistent or unusual symptoms, consult your doctor. And wash your hands.

Herb aficionado David Hanson is the owner of Sage Garden Herbs at 3410 St. Mary's Road in Winnipeg. The second edition of Aquarian editor Syd Baumel's book Dealing with Depression Naturally was published this summer.

One minute a squadron of viruses is stealthily creeping into your throat—a cough here, a tickle there—the next, gadzillions of shock troops have overrun your entire upper respiratory tract. And you have a real uphill battle on your hands. 

No wonder when it comes to fending off the bugs of winter, the common wisdom is a stitch in time saves nine. So when you sense a battle brewing . . . 

• Start popping those zinc lozenges and vitamin C, and bring in the Echinacea or the Andrographis.

• Brew a nice cuppa of spicy bug-busters like fresh ginger, cloves, cinnamon, cardamom, and cayenne or black pepper (soothing licorice root can be added for balance). Some healing traditions believe the ensuing warmth will also help you "sweat out" the cold. You may also crawl under your favourite warm blankie.
• Identify stresses that may be sapping your immune system: overwork, overexertion, overexposure to cold, lack of sleep. Laughter, relaxation, favourite hobbies, and other feel-good things can boost your immune system. 
• Add plenty of garlic or onions (bulbs or green) to your chicken or vegetable soup. (Any nutritious soup, it seems, can relieve cold symptoms.)
• Consider Oscillococcinum for the flu or (for flu or cold) either a combination homeopathic remedy or a symptom-specific approach (you'll need books or a homeopath for the latter).

A recent meta-analysis found that people taking zinc were only half as likely to have cold symptoms after seven days.

The joyous, festive nature of the season notwithstanding, for many people winter is marred by blues, blahs, binge eating or drinking, or other behavioural dysfunctions. In addition to the more obvious antidotes (a sympathetic ear or shoulder, good company, rewarding activities, medical attention), some deserve special mention:

• Bright light. Bright light is not only a rapid tonic for most cases of severe winter depression (seasonal affective disorder, SAD), but research suggests it can relieve many other symptoms or conditions that occur or flare up in the dark of winter. For more information, see "New Light on Light Therapy" in the Winter 1998 issue of The Aquarian or read it online.
• Serotonin boosters. Drugs and natural measures that boost the calming, mellowing neurotransmitter serotonin seem most effective in relieving SAD and SAD-like symptoms such as depression, lethargy, carbohydrate craving, oversleeping, and anxiety. The strongest evidence so far is for the herb St. John's wort, serotonin's precursors 5-HTP and tryptophan (the latter available locally by prescription only), and high density negative air ionizers, followed by s-adenosylmethionine (SAM-e), omega-3 fatty acids (fish, flax, hemp . . .), exercise, acupuncture, a high quality multi- supplement well endowed with folic acid and other B vitamins, and a diet low in junk food, meat, and dairy products.
• Fresh air. Increased time indoors in relatively "sick" (polluted) homes or buildings likely adds to many people's neurotoxic load. Improved ventilation, pollutant-busting house plants and ionizers, and more time in fresh outdoor surroundings can ease that load.