Tis’ the season for colds, viruses and the flu. Is it really cold and flu season or does it start with Halloween and go through Valentine’s Day with all of the candy, treats and sweets that contribute to immune system decline? Sugar is known to weaken the immune system immediately. Try to keep sugar at a minimum during this time of year and fill up with fruits, veggies, and protein. When you do get sick, rather than using conventional remedies, let’s take a look at some natural ways to ease flu and cold symptoms as well as preventing them in the first place. PREVENTION

Take Vitamin D during the winter months for immune health.

Use Xclear for nasal irrigation. Works great for the kids and has xylitol in it which helps reduce the bacteria sticking to the tissue. A study found that the bacteria in a person’s nose is associated with the type and severity of cold symptoms they will develop (1). Most stores carry Xlear.

Eat foods rich in Vitamin C, or take a supplement.

Hydrate! Meet your water goal each day (half of your body weight).

Supplement with magnesium and zinc.

Vitamin D (recommended brands: Pure EncapsulationsThorne)
Vitamin C 500 (kids) – 1000 (adult) mg
Probiotic – kids and adult.
Switch your probiotic every 3-4 months for new strains and diversity.

Sick kit

If you come down with a virus, cold or the flu, consider these natural remedies, taken at the very first onset of symptoms:

Echinacea Goldenseal Known to help the immune system at the onset of symptoms.

Elderberry Syrup. Elderberry has been used for a long time for cold symptoms and can be taken daily. Up the dose to 4 times a day when you have the flu or a cold. Elderberry has been shown to reduce severity and symptoms of the flu (2). You can make your own or buy it premade.

ColdCalm by Boiron. Homeopathic Remedy for colds at the first sign!

Boiron Oscillococcinum – homeopathic remedy for the flu.

Hydration is key! Drink water. To replenish electrolytes, try coconut water.


Higher doses of Vitamin C up to 3-5g a day for adults

Higher doses of Vitamin D – 10,000IU + daily

Detoxing dandelion tea – 3x/daily

Ashwaganda – supplement

Astragalus – supplement

Manuka Honey – 1 tsp 3 times daily

Chaga Mushroom – I like to make chaga tea

Tea Tree Oil – diffuse or make a roller!

Colloidal Silver:  known to boost immune health, but talk to your practitioner before using.

Oil of Oregano: Known to be an antioxidant, is antibacterial and antiviral.

(1) https://www.nature.com/articles/s41598-018-29793-w

(2) https://www.ncbi.nlm.nih.gov/pubmed/15080016

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