Cold and flu season is officially upon us. With the holidays right around the corner and a busy schedule knocking down your door, there is no time to be sick or to have sick children! Bypass the cold and flu season this year by eating the right foods and including natural remedies, herbal supplements, TLC and a little common sense.
Best Foods to Eat To Stay Healthy During Cold & Flu Season
Bone broth: Contains amino acids and minerals that naturally support immunity. Consume soup made of real bone broth and vegetables.
Water: Adequate hydration is the key to flushing out the virus from your system. Try to drink at least 8 ounces every two hours.
Hot water with lemon, honey and cinnamon: Helps prevent mucus buildup and keeps you hydrated. Great to drink first thing in the morning.
Ginger: Make a ginger tea and add honey, which has anti-inflammatory properties to soothe a sore throat.
Garlic and onions: Both of these vegetables help to boost immune function and have antibacterial and antiviral properties from the compound they contain, allicin.
Foods to Avoid
Sugar: Decreases white blood cells that help fight off infection.
Fruit juices: Although orange juice contains some vitamin C, which helps the immune system, it is high in sugar and it is not as high in vitamin C as whole fruits or vegetables.
Conventional dairy: Milk, cheese, sour cream and other non-fermented dairy products are mucus-producing.
Fast food: “Empty calories” that have no nutrients for supporting your immune system and are toxic to the body.
Processed grains: Breads, pastas, cereals, wheat products and white flour products quickly turn into sugar and weaken immunity.
Natural Cold and Flu Remedies
Vitamin C (1,000mg, daily) Helps with immune system function and boosts white blood cells
Elderberry (10 ml, daily ). It is believed that this herb can deactivate the flue virus and reduce symptoms. It is also high in Vitamin C and other immune-boosting anti-oxidants.
Zinc (50 to 100 mg, dail) Zinc supports immune function and has an antiviral effect. It works best when taken at the first sign of illness.
Vitamin D3 (4,000 IU, daily)
Lifestyle Remedies
Wash your hands: Good hygiene goes a long way. Washing your hands frequently can help limit the transfer of bacteria, viruses, and other microbes.
Peppermint Oil- If you are congested, drop 1-3 drops of Peppermint oil in to the palm of your hand, close your eyes and cup your nose to breathe in the menthol vapors. These vapors will naturally assist in opening up your nasal passage and your chest.
Netti Pot: Once your nasal passages are open, use the Netti pot to clean and rinse stubborn mucus in the sinus cavity.
Rest: Getting adequate sleep is vitally important in overcoming a cold. Go to bed early and aim for 9 to 10 hours of sleep.
Looking for these ingredients in one easy kit? Check out our Anti-Flu kits for adults and children on The Essential Market.
Anti-Flu Recipe
For all adults (including pregnant women)
Elderberry Syrup: 2 teaspoons a day
Vitamin D3: 4000 IU per day
Vitamin C: 1000 MG per day
For Children
Elderberry Syrup: 2 teaspoons a day
Vitamin D3: 2000 IU per day
Vitamin C: 500 MG per day (divided doses)
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