Cold and flu season is officially upon us. With a busy schedule knocking down your door, there is no time to be sick or to have sick children! The flu vaccine (also known as the flu shot) can be controversial. Alternatively, you can avoid getting sick this year by eating the right foods and including natural remedies, herbal supplements, washing your hands for 30 seconds with soap and water, TLC and a little common sense. Staying home is key in preventing the spread as well covering your mouth when coughing and sneezing.

Best Foods to Eat To Stay Healthy During Cold & Flu Season

Arming your body with everything it needs to heal starts with what you put into it. As always, drinking plenty of fluids is key, but there are additional ways to aid in boosting your immune system in its fight.

Water: Staying hydrated is key to staying healthy; aim to consume a minimum of 8 ounces every couple of hours.

Bone broth: Rich in amino acids and minerals that bolster immune function. Enjoy soups made from genuine bone broth and fresh vegetables. This is not limited to plain bone broth; you can also eat your favorite chicken soup. This helps with both hydration and nutrition.

Warm lemon water with honey and cinnamon: Aids in reducing mucus and maintains hydration. Great to drink first thing in the morning.

Ginger: Make ginger tea and add honey, which has anti-inflammatory properties to soothe a sore throat.

Garlic and onions: From the Allium family, both of these vegetables contain a compound called allicin which boost immune function and have antibacterial and antiviral properties.

Fermented foods: Fermented foods such as Kombucha, Pickled Cucumbers, Miso, Kimchi, Greek Yogurt and Kefir are all examples of foods that promote gut health which helps aid in prevention of illness and the acceleration of healing when sick.

Foods to Avoid

Sugar: Sugar reduces the number of white blood cells that defend against infections.

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: Fast food consists of “hollow calories” lacking essential nutrients for immune support and can be harmful to health.

Processed grains: Processed grains, such as breads, pastas, and white flour, rapidly convert to sugar, diminishing immune strength.e toxic to the body

Natural Cold and Flu Remedies

Vitamin C (1,000mg, daily) Supports immune function and enhances white blood cell activity.

Elderberry (10 ml, daily ) It is believed that this herb can deactivate the flu virus and reduce symptoms. It is also high in Vitamin C and other immune-boosting antioxidants.

Zinc (50 to 100 mg, daily) Enhances immune response and possesses antiviral properties. It is most effective when consumed at the initial symptoms of sickness.

Vitamin D3 (4,000 IU, daily) A fat-soluble vitamin that promotes a stronger immune system and helps regulate insulin and blood sugar.

Wellness Formula (During imbalances, take 2 to 3 tablets every 3 hours. For daily wellness maintenance, take 1 or 2 tablets a day). Supports the immune system, containing over 30 vitamins, minerals, adaptogens, and herbs—including high potencies of vitamins A, C, D, and zinc—for powerful, comprehensive immune support at the first signs of imbalance.

Children’s Anti-Cold Kit An all-in-one kit for the littles which includes Black Elderberry Syrup and “Alive! Fruit Source Vitamin C’ for immune support and Vitamin D3 Gummies to aid in fighting off respiratory infections.

Adult’s Anti-Cold Kit An all-in-one kit for adults, including during pregnancy which includes Black Elderberry Syrup, Liposomal Vitmamin C and Liposomal Vitamin D.

Home Remedies to Ease Cold and Flu Symptoms

Saltwater Gargle: Adding ½ teaspoon of salt to 8 oz of warm water and gargling it for 15-30 seconds several times a day can help reduce swelling in the throat and draw the virus out from the area affected tissue. Additionally, this can help ease the swelling in the nasal cavity by drawing mucus out.

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.

Avoid touching your face: People touch their faces over 20 times per hour! Germs and viruses enter the body through mucus membranes in your eyes, nose and mouth so keep your hands washed and be mindful to not touch your face.

Peppermint Oil: If you are congested, drop 1-3 drops of Peppermint oil into 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.

Neti Pot: Once your nasal passages are open, use the Netti pot to clean and rinse stubborn mucus in the sinus cavity.

Rest: Sufficient sleep plays a crucial role in recovering from the common cold. Try to go to bed early and get 9 to 10 hours of sleep each night.

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)

We truly hope these tips and lifestyle remedies will help you stay healthy this cold and flu season.It is important that we take care of our bodies. Even though sometimes, it seems that no matter what we do we still get sick. These home remedies will help ease symptoms; and the vitamins are just good practice. When taken regularly, they can be a great way to help keep your immune system strong so that when you do get sick, you will have a shorter illness period and hopefully symptoms that are mild. When we take care of our bodies, they take care of us.