a few of my favorite hacks for cold and flu season
Winter is here, and with it comes the dreaded cold and flu season. Sigh. But there are plenty of ways to strengthen your immune system and keep the sniffles and aches at bay- without relying on OTC's
Here are some holistic habits I love incorporating to boost my immunity that will hopefully help you power through this time of year.
1. Immune-Boosting Teas
Herbal teas are a cornerstone of holistic nutrition, offering both comfort and medicinal benefits. Here are a few that pack a big immunity punch:
Elderberry Tea: Known for its antiviral properties, elderberry can help reduce the severity and duration of colds and flu.
Ginger and Turmeric Tea: Both are potent anti-inflammatories. Ginger soothes the throat, while turmeric supports the immune system.
Peppermint Tea: Perfect for easing congestion and supporting digestion, which is closely tied to immune health.
Throat Coat Tea: Made with slippery elm and licorice root, this tea soothes the throat, reduces inflammation, and supports mucous membrane health. Its demulcent properties also create a protective barrier, reducing irritation and aiding immune defense. It’s also such a sweet tasting tea and one that I enjoy mixing with other more bitter herbs.
Bonus points: Add a teaspoon of raw honey to any tea for its antimicrobial benefits and extra soothing power.
2. Nourish Your Gut for Immunity
Did you know that around 70% of your immune system resides in your gut?! It’s actually insane. Which is why keeping your gut healthy is crucial for warding off illness.
Bone Broth: This mineral-rich beverage is packed with collagen, which helps repair and maintain the gut lining, a key barrier against pathogens.
Fermented Foods: Incorporate sauerkraut, kimchi, Greek yogurt, pickled veggies and kefir to provide your gut with beneficial probiotics (the good belly bugs!!!)
Prebiotic Foods: Feed those good gut bacteria with foods like garlic, onions, and bananas.
If you experience digestive issues, consider adding L-glutamine to your routine. This amino acid helps repair the gut lining and reduces inflammation.
3. Harness Homeopathic Remedies
Homeopathy offers gentle yet effective options for cold and flu prevention and relief and we keep our “medicine cabinet” STOCKED at all times:
Oscillococcinum: Great for nipping flu symptoms in the bud if taken at the first sign of symptoms.
Arsenicum Album: Helpful for a runny nose and fatigue, especially when paired with chills.
Echinacea: Available in tincture form, it’s a classic immune booster that supports your body’s natural defenses.
4. Sip on Mineral-Rich Beverages
Minerals are essential for a robust immune system, and sipping on nutrient-dense drinks can make a big difference:
Nettle Tea: High in vitamins A, C, and K, as well as iron and calcium, nettle tea is a fantastic tonic for overall health.
Beet Kvass: This fermented beverage is rich in probiotics and minerals, supporting both gut and immune health.
Recipe: Dice 2-3 medium-sized beets into chunks and place them in a large jar. Add 1 tablespoon of sea salt and fill the jar with filtered water, leaving an inch of space at the top. Cover with a cloth and let it ferment at room temperature for 3-5 days. Once fermented, strain and refrigerate. Sip 2-4 ounces daily.
Golden Milk: A blend of turmeric, ginger, and cinnamon with warm almond or coconut milk. It’s not just delish but also anti-inflammatory and nutrient-rich.
Recipe: Heat 1 cup of almond or coconut milk in a saucepan. Whisk in 1/2 teaspoon of turmeric, 1/4 teaspoon of cinnamon, a pinch of black pepper, and 1/2 teaspoon of grated ginger. Sweeten with raw honey or maple syrup to taste. Serve warm.
5. Relax with Epsom Salt Baths
Epsom salt baths are a soothing way to support your body during sickness. They help by:
Detoxifying: The magnesium in Epsom salts helps draw out toxins through the skin.
Easing Muscle Aches: The warmth of the bath combined with magnesium relaxes sore muscles and reduces body aches common during colds and flu.
Promoting Relaxation: Magnesium supports stress relief, which can boost your immune system.
“Recipe”: Fill your bathtub with warm water and add 2 cups of Epsom salt. For added benefits, include 10-15 drops of essential oils like eucalyptus (for congestion) or lavender (for relaxation). Soak for 20-30 minutes, and hydrate well afterward.
6. Lifestyle Hacks to Complement Nutrition
Your diet is foundational yes, but pairing it with healthy habits can amplify your resilience to the crud flying around:
Prioritize Sleep: Your body repairs and strengthens its defenses during rest. STOP SCROLLING AND GO TO BED EARLY.
Stay Hydrated: Water helps flush out toxins and keeps mucous membranes moist. Aiming for half of your body weight in ounces per day is ideal!
Stress Less (I see the eye roll): Chronic stress weakens the immune system, so incorporate mindfulness, meditation or some window of YOU time into your routine.
The Bottom Line
Cold and flu season doesn’t have to mean weeks of misery. By sipping on healing teas, nurturing your gut, embracing homeopathy, and enjoying mineral-rich beverages, you can fortify your body naturally. Stay warm, stay nourished, and let’s get through these next few months together until the buds are budding!