Flu season is here again, but you don't have to suffer through it and you don't have to get a flu shot. There are several easy steps you can take to avoid the flu, and many natural ways to treat it.

1. Manage your symptoms and triggers

Pay attention to these early symptoms: fatigue, irritability, sneezing, coughing, a runny nose, and a sore throat. These could be early indicators that you're getting the flu-but you still have time to prevent a full-blown illness. The viral load is still low in the early stages, and that's when you'll have the greatest chance to gain the upper hand.

The best treatments are the simplest: rest and relaxation. Easier said than done, but think how you'll feel a few days later if you don't. Take a day or two off from work and volunteering. You may not feel especially sick, but you are-and your friends and neighbors will thank you for keeping your infection to yourself.

And understand that poorly managed emotional stress is an immune-system threat. Try to keep your stress levels low while you're dealing with early flu symptoms.

2. Curtail your dance card

I'm not advocating that you hole up in your home all winter. But there may be certain occasions when you should think twice about attending a stream of group gatherings that fall smack-dab in the middle of flu season. If you're overtired, stressed from being stretched too thin, or feel like your body is trying to fight something off, for heaven's sake-stay home. Your body is waving a red flag!

And remember-you could be exposing yourself to people who don't yet realize they're sick. ALWAYS wash your hands after any contact with another person. I'm a stickler for a full 30 seconds of vigorous hand scrubbing. Count those seconds out. It may seem like an eternity, but warm water and soap can send an opportunistic virus packing.

3. Enhance your immunity

Here's an excellent immune-system booster that can help you through the flu season: EpiCor. It's derived from fermented brewer's yeast, and its discovery is one neat story. Factory workers were exposed to this fermented yeast on a long-term basis, and management found they weren't calling in sick or making health-insurance claims. They dug around a little-and EpiCor was born when the connection was discovered.

Sound studies have confirmed its safety and its specific effects on the immune system. For example, it boosts disease-fighting immune-cell counts. It also promotes the production of secretory IgA, an important first line of defense for your respiratory system. Use EpiCor daily during the flu season-especially if you have a history of getting the flu every year.

4. Work Echinacea into your routine

Echinacea has been the target of a misinformation campaign. The mainstream has latched on to the idea that it doesn't work, but that's due to some poorly designed studies that were promoted by a largely ignorant mainstream press.

This herb works as an immune-system tonic-not as a stimulant, as has been widely reported. That means you can scrap those dire warnings to give your body a break every month or so, because Echinacea won't cause an overactive immune system. Likewise, folks with autoimmune disease, such as rheumatoid arthritis or lupus, do not need to be frightened by warnings that it will make their conditions worse-warnings with absolutely no basis in scientific fact.

Native Americans have used the root portion of Echinacea angustifolia for centuries. There are two products I recommend that use it, too. One is Nature's Way Echinacea Complex (2 caps twice daily), and the other is MediHerb's Echinacea Premium (1 tspn per day). Be forewarned: You'll get a tingle on your tongue-but don't be alarmed. It's just Echinacea's active ingredients, called alkylamides.

5. Try some mushroom magic

Medical mycology, the study of medicinal mushrooms, is still in its infancy in this country. Mushrooms have been used for centuries in China and Japan as immune-system modulators and for treating a wide variety of illnesses, including cancer. Reishi, cordyceps, maitake and shiitake are better-known examples of immune-enhancing mushrooms. I recommend a product called Host Defense, made by New Chapter. It's a combination immune-enhancer with 17 different mushroom extracts. Another worthwhile product is AHCC (activated hexose containing compound), available from many suppliers. It's derived from shiitake mushrooms and is widely used to help treat a variety of illnesses-including the flu.

5 ways to treat the flu

If, despite your best intentions, you come down with the flu, there's plenty you can do to fight it. And fighting the flu doesn't mean accepting a handful of dangerous and expensive prescriptions. Try these safer, natural cures instead. I've used them to cure more cases of the flu than I can count.

1. Get this homeopathic cure Europeans swear by

An eccentric genius named Samuel Hahnemann devised the treatment system of homeopathy over 200 years ago. Yet, the mainstream medical establishment treats it like a new, unproven science. Which means, unfortunately, a lot of docs are missing out on Oscillo-coccinum, a fantastic homeopathic remedy. I first learned of it from an ICU nurse who swore by it, and I now recommend it to all my patients. They attest to its excellent record in shortening the duration of their flu symptoms-especially when they take Oscillococcinum at the very first telltale signs. My patients also like how inexpensive it is since you only need a handful of doses that shouldn't run you more than five or six dollars max.

2. Fight infections with black elderberry

The black elderberry is good for more than making wine. It has a long history of use for treating upper respiratory infections. Black elderberry has been shown in test-tube studies to fight against the most common flu viruses. It has also shown activity against the feared H5N1 avian flu virus. I recommend two formulations.

The first is Sambucol (made by Nature's Way), shown to be effective in shortening flu duration and alleviating symptoms in several well-designed studies. (Minor note: it tastes pretty good, unlike some of that vomit-inducing stuff Big Pharma produces.) The second formulation is called Viral Block, available from New Chapter.

3. Add some spice to your flu fight

Wild Mediterranean oregano has long been reputed to have strong antibacterial, antiparasitic and antifungal (i.e. yeast) powers-and research is now proving it. The active components of oregano are thymol and carvacrol. It's powerful stuff for treating acute illness. I recommend Oregano Force, from New Chapter.

4. Put the Indian "wonder shrub" to work for you

Andrographis is a remarkable shrub referred to as the Indian Echinacea-and it's commonly used in India, China, and now Sweden. It's an immune-system tonic and treatment for bacterial and viral infections. Andrographis was credited with helping slow down the great 1919 Indian flu epidemic-part of the infamous Spanish flu epidemic that killed between 20 million and 40 million people. It's an effective acute remedy for flu infections and is supported by an increasing number of small, positive studies. Nature's Way and Medi-Herb both offer quality Andrographis products. The Medi-Herb complex is combined with Echinacea in a form that could also be used for general support throughout the flu season. The Nature's Way product can be found in grocery stores. The Medi-Herb product can be ordered only through a participating health professional, so you'll need to go to www.mediherb.com to locate one.

5. Give the flu an olive branch

Olive-leaf extract has antibacterial and antiviral powers, with plenty of compelling, anecdotal reports supporting its use in combating the flu. A word of caution, however-sometimes it's so effective it can cause what is known as the Herxheimer reaction: A die-off of viruses (or bacteria) occurs, resulting in the release of large amounts of toxins. This can cause flu-like symptoms. If this happens to you, reduce the dosage and continue on with treatment. I recommend the Olive Leaf product from Ameriden (www.Ameriden.com).