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Finding out you’ve been exposed to someone with a cold, flu, or stomach bug – or any other contagious illness – can be so stressful! The good news is that exposure doesn’t necessarily mean you’ll get sick.  

This guide offers practical strategies to help you care for your immune health and promote resilience in your home after a known exposure to illness. 

Take Charge of Your Environment 

One of the first things to do after exposure is to minimize the risk of further germ spread. Washing your hands is a simple yet powerful step. Use non-toxic soap and warm water, scrubbing for at least 20 seconds to thoroughly clean your hands. If the exposure happened at home or in a space you control, disinfect high-touch surfaces like doorknobs, light switches, remote controls, sink knobs, etc. 

Two soapy hands pressed together.If someone in your household is sick, consider designating separate areas for their use, even if it’s just laying a blanket over half of the couch and asking them to stick to their “side.” If siblings usually share a room, consider temporarily pulling one sibling out to another room if space permits.

The idea is to create a little bit of a buffer between the sick family member and other members of the family. This approach works better with older kids and will be hard or downright impossible with young children. If you have young kids, running an air purifier, opening windows (if weather permits), frequently wiping down high touch surfaces, and washing blankets and sheets more often will be helpful, too.  

Support The Immune System Naturally 

Your immune system is designed to protect you and is generally very good at its job, but that doesn’t mean it can’t use a little extra support, especially during the times we’re asking it to perform at its very best. Here are some natural ways to boost your defenses: 

1. Nourish Your Body 

Our nutrition provides the fuel for all our bodily systems, including the immune system, and the goal is to fuel our body the best we can! Fill your meals with nutrients by focusing on colorful vegetables, lean proteins, healthy fats, and immune-supporting foods like garlic, ginger, citrus fruits, and probiotic rich fermented foods.

A pan of chopped vegetables.This might also be a time to double your recipes so you can freeze an extra portion in case you’re under the weather soon. Your future self will thank you! 

To learn more about nutrition, check out these articles:

One important tip is to limit sugar intake. Research has found that consuming even 75 grams of sugar (the amount you’d consume if you ate one single serving of Yoplait strawberry yogurt, 8 ounces of Minute Maid® orange juice, and a blueberry Nutri-Grain® bar) significantly reduced the ability of white blood cells to combat bacteria for the duration of several hours (1).  

2. Stay Hydrated 

Staying well-hydrated is a simple and effective way to support your immune system (2). Adequate hydration keeps your cells functioning at their best (3). 

In addition to filtered water, herbal teas, broths, and electrolyte-rich drinks are excellent choices. For extra immune support, opt for options that include ingredients like ginger, turmeric, or citrus… all while staying away from sugary drinks. 

3. Step Out in Nature 

Spending time outdoors in nature can do wonders for your immune system and overall well-being. Take a nature walk, sit in the sun, or take your family to a playground.

Studies have found that exposure to natural environments (sometimes called “forest bathing”) enhances the activity of natural killer (NK) cells (4) – immune cells that play an important role in defending your body against viruses and infections. 
Kid walking barefoot in nature
To learn more, read this article: Basics Of An Anti-Inflammatory Lifestyle 

4. Get a Good Night’s Sleep 

Sleep is one of the most underrated tools for staying healthy. When you sleep, your body repairs itself and strengthens its defenses (5). Studies show that insufficient sleep impacts immune function, potentially reducing your body’s ability to fight off infections (6, 7). 

To learn more about sleep, read these articles:

5. Use Supplements To Support The Immune System 

Supplements offer a great way to provide a quick boost of immune support when we need it most. During times of increased demands on the immune system, I tend to utilize both nutritional supplements and herbal supplements. Below are some options to consider. 

Nutritional Immune Support 

  • Vitamin C: Adequate vitamin C intake may help maintain normal immune function (8). 
  • Vitamin D: Known for its role in immune regulation, vitamin D supports a healthy immune response (9). Vitamin D supplementation may be particularly necessary during seasons with limited sun exposure (10). 
  • Zinc: Zinc is an important mineral for immune system health (11). Research shows that taking a zinc supplement at the first sign of a cold may support a smooth and quick recovery (12). 
  • Vitamin A: Vitamin A is an essential nutrient that supports immune function by maintaining mucosal barriers and supporting immune cell health (13). Vitamin A megadoses are sometimes used to support immune responses to specific conditions, such as measles (14). 

Herbal Immune Support 

  • Echinacea: This traditional herb is well known for its ability to support a healthy immune response (17,18).  
  • Astragalus: Commonly used in traditional wellness practices, astragalus supports healthy immune function, overall vitality, and wellness (19). 

Targeted Strategies for Specific Exposures 

  • Norovirus or Gastrointestinal Viruses:
    In cases of exposure to gastrointestinal viruses, activated charcoal is sometimes used in natural circles because it binds to unwanted substances in the gut (21). There is no evidence that taking activated charcoal after exposure to norovirus offers a protective action, but in older children and adults, it can be worth a shot. Be sure to stay hydrated when using activated charcoal, and be cautious in infants and young children, as activated charcoal may cause essential nutrients to be absorbed less effectively, which can be much more impactful in small children than adults. 

To learn more about activated charcoal for upset stomachs, read this article: Food Poisoning: Home Remedies, Recovery, and When to Call a Doctor 

  • Bacterial Exposures like Strep Throat:
    There is limited evidence on colloidal silver offering protective benefits post-exposure to bacteria (22). However, used sparingly, either as a gargle (diluted), throat spray, or dosed orally, it may help maintain good health (23). 

When choosing supplements, look for high quality third-party tested options 

Prepare for the Worst, Hope for the Best 

It’s always a good idea to be prepared. A little planning can make a big difference! If you or a family member have been exposed to illness, you can take a few steps now (while you’re still feeling healthy!) to make your next few days a whole lot easier should illness strike. 

  • Stock your fridge: Having ready-to-eat, nourishing foods on hand can be a lifesaver if you’re not feeling well. Make a run to the store, and if you’re up for it, prepare some soups, stews, and other nutrient dense meals and stick them in the freezer. 
  • Check your medicine cabinet: Make sure you have essentials like throat soothers, ear ache busters, and fever support products on hand and ready to go. Check if your thermometer has battery, and be sure you have a nasal aspirator, saline nose spray, and tissues on hand. There’s nothing worse than having to drag your sick kid to the store! 

Don’t Let Stress Get the Best of You! 

Stress can weaken your immune system (24), making it even more important to stay calm and grounded. Remind yourself that exposure doesn’t automatically mean you’ll get sick. You’re likely around people who are carrying viruses simply by visiting the grocery store, taking public transport, or sending your kid to school! Focus on supporting overall wellness and immune health, and rest easy knowing you’re giving your family the best possible support to stay healthy. 

Summary 

It’s natural to feel concerned when your family has been exposed to illness, but there are proactive steps you can take to protect their health and feel more in control. Focus on nourishing your family with wholesome nutrient-dense meals, keeping everyone hydrated, ensuring they get quality sleep, and spending time outdoors to support their immune systems and mental well-being. Supplements like vitamin C, vitamin D, zinc, elderberry, and medicinal mushrooms offer extra support. For specific exposures, options like activated charcoal or colloidal silver may be worth considering. 

References: 

  1. Takahashi, K., Chang, W.-C., Moyo, P., White, M. R., Meelu, P., Verma, A., Stahl, G. L., Hartshorn, K. L., & Yajnik, V. (2011). Dietary sugars inhibit biologic functions of the pattern recognition molecule, mannose-binding lectin. Open Journal of Immunology, 01(02), 41–49. https://doi.org/10.4236/oji.2011.12005 
  2. Sato K, Hara-Chikuma M, Yasui M, Inoue J, Kim YG. Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination. iScience. 2024 May 3;27(6):109903. doi: 10.1016/j.isci.2024.109903. PMID: 38799550; PMCID: PMC11126815. 
  3. Häussinger D, Lang F, Gerok W. Regulation of cell function by the cellular hydration state. Am J Physiol. 1994 Sep;267(3 Pt 1):E343-55. doi: 10.1152/ajpendo.1994.267.3.E343. PMID: 7943214. 
  4. Tsao TM, Tsai MJ, Hwang JS, Cheng WF, Wu CF, Chou CK, Su TC. Health effects of a forest environment on natural killer cells in humans: an observational pilot study. Oncotarget. 2018 Mar 27;9(23):16501-16511. doi: 10.18632/oncotarget.24741. PMID: 29662662; PMCID: PMC5893257. 
  5. Garbarino S, Lanteri P, Bragazzi NL, Magnavita N, Scoditti E. Role of sleep deprivation in immune-related disease risk and outcomes. Commun Biol. 2021 Nov 18;4(1):1304. doi: 10.1038/s42003-021-02825-4. PMID: 34795404; PMCID: PMC8602722. 
  6. National Institute of Health. (2013, April 4). The benefits of slumber. NIH News in Health; U.S. Department of Health and Human Services. https://newsinhealth.nih.gov/2013/04/benefits-slumber 
  7. CDC. (2020, April 2). Module 2. Sleep and the Immune System | NIOSH | CDC. Www.cdc.gov. https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html 
  8. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683. 
  9. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406. 
  10. Raymond-Lezman JR, Riskin SI. Benefits and Risks of Sun Exposure to Maintain Adequate Vitamin D Levels. Cureus. 2023 May 5;15(5):e38578. doi: 10.7759/cureus.38578. PMID: 37284402; PMCID: PMC10239563. 
  11. National Institutes of Health. (2022). Zinc. Nih.gov. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ 
  12. Rao G, Rowland K. PURLs: Zinc for the common cold–not if, but when. J Fam Pract. 2011 Nov;60(11):669-71. PMID: 22049349; PMCID: PMC3273967. 
  13. Gürbüz, M., & Aktaç, Ş. (2022). Understanding the role of vitamin A and its precursors in the immune system. Nutrition Clinique et Métabolisme, 36(2). https://doi.org/10.1016/j.nupar.2021.10.002 
  14. World Health Organization. (2024, November 14). Measles. https://www.who.int/news-room/fact-sheets/detail/measles 
  15. Wieland LS, Piechotta V, Feinberg T, Ludeman E, Hutton B, Kanji S, Seely D, Garritty C. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi: 10.1186/s12906-021-03283-5. PMID: 33827515; PMCID: PMC8026097. 
  16. Tiralongo E, Wee SS, Lea RA. Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial. Nutrients. 2016 Mar 24;8(4):182. doi: 10.3390/nu8040182. PMID: 27023596; PMCID: PMC4848651. 
  17. Zhai Z, Liu Y, Wu L, Senchina DS, Wurtele ES, Murphy PA, Kohut ML, Cunnick JE. Enhancement of innate and adaptive immune functions by multiple Echinacea species. J Med Food. 2007 Sep;10(3):423-34. doi: 10.1089/jmf.2006.257. PMID: 17887935; PMCID: PMC2362099. 
  18. Barrett B. Medicinal properties of Echinacea: a critical review. Phytomedicine. 2003 Jan;10(1):66-86. doi: 10.1078/094471103321648692. PMID: 12622467. 
  19. Mount Sinai Health System. (n.d.). Astragalus Information. Mount Sinai – New York. https://www.mountsinai.org/health-library/herb/astragalus 
  20. Venturella G, Ferraro V, Cirlincione F, Gargano ML. Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials. Int J Mol Sci. 2021 Jan 10;22(2):634. doi: 10.3390/ijms22020634. PMID: 33435246; PMCID: PMC7826851. 
  21. Skov K, Graudal NA, Jürgens G. The effect of activated charcoal on drug exposure following intravenous administration: A meta-analysis. Basic Clin Pharmacol Toxicol. 2021 Apr;128(4):568-578. doi: 10.1111/bcpt.13553. Epub 2021 Jan 21. PMID: 33386684. 
  22. Politano AD, Campbell KT, Rosenberger LH, Sawyer RG. Use of silver in the prevention and treatment of infections: silver review. Surg Infect (Larchmt). 2013 Feb;14(1):8-20. doi: 10.1089/sur.2011.097. Epub 2013 Feb 28. PMID: 23448590; PMCID: PMC4955599. 
  23. Vila Domínguez A, Ayerbe Algaba R, Miró Canturri A, Rodríguez Villodres Á, Smani Y. Antibacterial Activity of Colloidal Silver against Gram-Negative and Gram-Positive Bacteria. Antibiotics (Basel). 2020 Jan 19;9(1):36. doi: 10.3390/antibiotics9010036. PMID: 31963769; PMCID: PMC7167925. 
  24. Dhabhar FS. Effects of stress on immune function: the good, the bad, and the beautiful. Immunol Res. 2014 May;58(2-3):193-210. doi: 10.1007/s12026-014-8517-0. PMID: 24798553. 
Dr. Green Mom

Dr. Mayer is a naturopathic medical doctor and an expert in nutrition and wellness as it relates to pediatrics and families. Her passion for prevention of disease as cure fueled her desire to immerse herself into specializing in adult onset chronic conditions as well as childhood chronic illness.

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