How to Survive Cold and Flu Season
- Kristin Wootton, ND
- Feb 24, 2015
- 3 min read
It’s no surprise, with all the sniffles, coughs and sneezes you hear everywhere you go that cold and flu season has arrived. Although you may have made it this long without getting sick, you’re not in the clear yet. There are many things that you can do to help protect yourself from others germs and boost your immune system. Below are some of my favorite cold and flu season survival measures.
Boost Your Vitamin C (and antioxidants) Intake – eat lots of fruits and vegetables as these foods can help to increase free-radical fighting agents and give your immune system the support it needs to fight off invaders you might not even know are trying to attack.
Bring On The Zinc – this nutrient is extremely important for many reactions in the body and is necessary for a healthy and active immune response. Increasing zinc status at the first signs of a cold can also help to reduce the frequency, duration and intensity of a sickness. This nutrient is found in many nuts, grains and seeds.
Get Some Sun - Vitamin D is essential for proper immune, bone and mental health. It is far too common for Canadians to be deficient during winter months. Increasing your intake of Vitamin D you can help to beat the winter blues AND beat cold and flu season. Be sure to take Vitamin D supplements with fat containing foods for best absorption.
Get Moving – moderate exercise is important for improving your overall health status. Doing regular movement (20-30 minutes each day) can reduce frequency and severity of infections and improve immune system integrity through increasing circulation of immune cells. Side effects include increased mood, improved sleep and an increase in metabolism.
*Remember not to overexert yourself as the added stress may depress your immune system and make you feel worse.
Enjoy Some Botanicals – different herbs have been studied to play a role in proper immune system functioning and have anti-microbial actions. Adding garlic, oregano and thyme to your meals may help to keep your immune system strong and if you do get sick, Echinacea, Elder, Andrographis and Goldenseal may be important players in getting you back on your feet.
Chicken Soup – eating chicken soup when you’re sick isn’t just for the soul, the wide variety of nutrients in a homemade broth is not only easy to digest but can help to hydrate your body and give you immune system a much needed boost to fight off invaders. It can also be quite comforting on these cold winter days.
Make Sleep Your Friend – getting proper sleep is a fundamental component of a healthy lifestyle as it is the time when you body can rest, repair and rejuvenate. This is why, if you do happen to get sick this season, staying home to rest can be one of the best things you can do to start on the road to recovery. Your co-workers will also thank-you for not sharing your germs getting them sick!
Wash Your Hands (and keep them away from your face!) – Most viruses are spread through coughs or touch so make sure you keep your hands clean and avoid touching your face when you can so that germs can’t attach to the mucous membranes around the nose, eyes and mouth.
Increase Humidity – Viruses like dry environments, which is what most of our houses and workplaces are like in the winter. By keeping the air moist with a humidifier or bowl of water in the room, you can help to prevent invaders from wanting to stay in your environment.
Warming Socks – if you do start to feel a cold coming on, try this warming sock treatment to reduce congestion in your head and upper respiratory tract. Click here to see how its done!
If you are interested in other at-home therapies you can do to for colds and flus,
call (289) 208-5766 or email kristinwootton.nd@gmail.com
to book an appointment or FREE 15 minute consult.

Resources:
- J. Balch et al (2011). Prescription for Natural Cures
- Natural Approaches to Colds and Flus – Dr. Michael Long ND and Dr. Katie McKown ND
- Dr. Karen Snow’s Immune System presentation
- http://pwncare.com/2015/01/12/your-natural-medicine-survival-guide-to-cold-and-flu-season/
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