As soon as the weather turns cold it seems we start getting sick. Every family manages winter illnesses differently and here at Family Wellness, we like to share different ideas on how to both manage being ill, or better yet, how to avoid it altogether! Last year we shared these 13 Cold and Cough Relief Home Remedies.
Here is what Dwan Savoie, founder of the holistic living website Mama Gaia Living, does with her family to try to stay healthy all winter long:
As soon as fall begins and I start seeing the flu shot signs popping up, I know it is time to get proactive and boost my immune system to avoid cold and flu.
Those signs mean summer is officially over and it’s getting colder outside -- that means we’ll be getting less sunshine and less vitamin D. Also, when our bodies begin using up more energy to stay warm, we become more susceptible to colds and the flu.
Instead of waiting to take care of my body when I have a sickness, here are my 10 best tips for staying healthy during flu season to avoid cold and flu:
1. Fix your diet to heal your gut.
Eat whole foods. Buy organic, unprocessed, fresh foods. Visit your local farmers market, if you have one that continues throughout the winter months. Get cooking.
You’re probably spending a little more time indoors anyway, so you may have no problem spending more time in the kitchen than usual. If it comes in a box, avoid it during flu season. The fewer ingredients on the label, the better.
It’s also a good idea to limit foods that are inflammatory like sugar, dairy, gluten, and alcohol. Instead, eat lots of veggies, fruit, wild meat, ancient grains, berries, fresh herbs, bone broth, and collagen. Try incorporating medicinal mushrooms like reishi, shiitake, and chaga to your diet. Also, choose foods high in zinc like pumpkin seeds and spinach.
Focus on your gut health. 70 percent to 80 percent of your immune system resides in your gut, so it all starts there. Science has shown that diversity in the microbiome is a large part of having an effective immune system. How do you get that diversity? Add a good probiotic and cultured foods like sauerkraut, kombucha, kimchi, and yogurt to your diet.
2. Exercise
Move, move, move. Whether walking, running, practicing yoga, taking up martial arts, or jumping on a trampoline, it doesn’t matter how you exercise. It just matters that you do. Exercise increases lymphatic circulation, and it’s important to get your lymphatic system doing its job so it can flush out toxins and boost your immune system to avoid cold and flu.
3. Add elderberry to your diet
Elderberry is hands down my favorite weapon during flu season.
I started giving my son elderberry tincture (with no honey before the age of one) in a medicine dropper when he was an infant. I put it on his pancakes every morning with honey instead of sugary syrup. He loves it. And then I take a teaspoon myself. Sometimes I add it to my smoothies or parfait. There are also elderberry gummies that you can make or buy.
Why does it work to ward off illness? Elderberries are packed with antioxidant flavonols and are also high in vitamin c to help boost your immune system and fight infection and inflammation. Studies have shown elderberry to reduce the severity and longevity of colds and flu. Elderberries have also been shown to stop the growth of certain bacterial infections such as sinusitis and bronchitis.
4. Include echinacea
Research has shown that echinacea increases the number of white bloo3d cells which fight off infection and has been shown to prevent symptoms of colds, flu, and other illnesses. Echinacea is a good weapon to have on hand when you know you or your child have been exposed to cold or flu virus but are not symptomatic.
5. Enjoy essential oils
One of my favorite essential oils for flu prevention is tea tree oil. Tea Tree prevents influenza in its early stages. Diffusing it for 30 minutes will help fight away any airborne components of the flu virus effectively stopping it in its tracks before it ever touches your immune system.
6. Add vitamin D-3
Vitamin D-3 is so important because it is the main reason we have a flu season. We’re not outside in the sunlight getting natural vitamin D every day. The immune system cannot operate properly without it. Even during winter, get outside when the weather permits because indoor light just isn’t sufficient for the production of vitamin D. Ask your doctor about taking a vitamin D supplement during the non-summer months in your region.
7. Load up on vitamin C
Foods high in vitamin C are citrus fruits, broccoli, red bell peppers, strawberries, and kiwi. Elderberry provides a great source of vitamin C as well.
However, natural vitamin C isn’t the most effective way to provide it to an immune system needing to fight disease. For that, synthetic L-ascorbic acid is much more effective. Look for products that include both ingredients. For more information on L-ascorbic acid and natural vs. synthetic, check out this link.
8. Clean up your air space
There are a few simple things you can do to clean up your air space.
- Diffuse essential oils like Tea Tree.
- Plants such as spider plants, ivy, and bamboo palm can clean indoor air.
- Open windows when the weather is nice.
9. Take a detox bath
We do detox baths once a week to help with relaxing our bodies.
I like to add a handful of baking soda and then, add either 1/2 cup of Epsom salt, bentonite clay, or apple cider vinegar. I also use 2 drops lavender essential oil.
If using essential oils, mix them into a bit of bubble bath or body wash to emulsify it before adding it to the bath. This is important because essential oils will sit on top of the water, as they do not combine well with water.
Soak for 20-30 minutes. Drink lots of water afterward.
10. Find a great multivitamin
Choose a multivitamin that is plant-based, organic, and has whole foods in the ingredient list. It’s also important to find one that has the daily recommendation of vitamin A. Many brands do not. Vitamin A works as a team with vitamin D to stop virus replication. Also, look for zinc. Most adults are 70 percent to 80 percent deficient in zinc, and it’s an important anti-viral.
These are the simple things I do consistently to stay healthy and to keep my son healthy. There are many other things you can do to stay healthy during flu season as well. Some other things I try to do are visiting a chiropractor or a sauna, meditating, breathing exercises, and getting adequate sleep. And of course, the obvious things you should already be doing like hand washing and staying hydrated.
I hope my flu season to-do list inspires you to try new holistic methods try to keep your family happy and healthy and avoid cold and flu this season.
Medical Disclaimer: All information, content, and material of this website is for informational purposes only and is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Dwan Savoie started Mama Gaia Living to share her journey into holistic living so that others may be inspired and motivated to create not only a healthier mind, body, and soul for themselves and their families, but also a healthier planet through this way of living and being.
