12 Natural Cold & Flu Tips
Winter is coming, Flu doesn’t have to!
Another flu season is here and many consider the flu vaccination.
During the 2012-2013 flu season, the flu vaccine’s effectiveness was found to be only 56 percent, reviewed across all ages by the US Centres for Disease Control and Prevention (CDC) — in essence, the statistical equivalent of a coin toss. In seniors, aged 65 and over, the flu vaccine was only 9 percent effective at preventing the flu[1]. Prevention is the first defense over the Flu, building a strong immune system and following natural flu prevention tips is half the battle won.
1. Vitamin C (1,000 mg 4x a day)
If you’re eating a lot of refined sugars and processed foods, you’re not doing your body any favours this flu season. Instead eat real organic foods (tip: if it comes in a box, or is from a drive-through, alarm bells!). Dose up on an Organic Vitamin C supplement to help boost the immune system and white blood cells. Also be sure to eat Vitamin C-rich whole fruits and vegetables, organic if possible. Camu Camu is one of the best Superfoods in the world and has 60 times more Vitamin C than oranges!
2. Vitamin D (2,000 IU a day)
Research shows that low vitamin D levels are linked to higher rates of colds, flu and respiratory infections [2]. Many doctors feel the current recommended daily amounts of vitamin D are too low, and that we require at least 2,000 units per day. You can order home testing kits to test your family’s vitamin D level here.
3. Glycans (1340 mg daily)
Glycans are a unique class of nutrients which attach to proteins on our cells to form vital Glycoproteins [3a]. These plant-based nutrients are vital for health [3b], and have been shown to support healthy immune systems, brain function, digestive function and even healthy skin [4], [5],[6],[7].
100% natural and plant-based, Glycans have been shown in scientific studies to be vital for a healthy immune system and building healthy stem cells, with phenomenal results reported in human health for people of varying ages and even pets! [8],[9],[10].
Glycans are found in plants (e.g. Aloe Vera) and are available in supplement form at most good health food stores.
4. Zinc (50-100 mg daily)
Chickpeas are a great natural source of Zinc, or look for a high quality Zinc supplement.
A study published in the British Journal of Pharmacology, found Zinc supports immune function and has an antiviral effect [11].
Zinc Lozenges may lessen the symptoms of the cold virus, as long as people don’t exceed 100mg of zinc per day, and it works best when taken at the first sign of illness.
Among the nearly 200 patients with the cold who participated in three randomised placebo-controlled trials, the effect of zinc lozenges was not affected by allergies, smoking, age or gender.
50–100 milligrams of zinc is the recommended daily amount to ward off cold and flu symptoms[11].
5. Take a High Quality Multivitamin
Most people know the food quality of modern supermarket fruits and vegetables has been shown to fall short in providing the nutrients we need to be healthy [12]. Increasing your intake of organic vitamins, minerals and healthy fats like the omega-3 through supplementation is crucial for maintaining health. A great all-in-one multivitamin supplement we’ve tried is Nutriverus Superfood Powder,but there are many others out there.
For healthy heart, brain and eyes, Omega 3 Oil is essential. Make sure whatever supplement you choose is certified organic and made from real food ingredients, not artificial (synthetic) vitamins which Nobel Prize winner, Albert Szent-Gyorgyi, found the body doesn’t readily absorb [13].
6. Relax & Lessen Stress
There is a large body of evidence to suggest stress, anxiety and high cortisol levels increase the likelihood of getting colds and flu [14]. One way to relax and improve how you respond to stress is meditation. In a Harvard Health letter, Julie Corliss describes how researchers from Johns Hopkins University identified 47 Studies that dealt with meditation and it’s effect on lowering stress and anxiety [15]. Another studied way to lower stress is to make sure you get at least 7 hours of quality sleep. A study found people who had less than 7 hours sleep, were 300% more likely of contracting colds and flu [16].
- For a video to help you Sleep, click here.
- For an incredible Sleep App: click here.
- Bonus Tip: Set an alarm 30 mins before bed to give you time to get ready for a good night’s sleep.
7. Stay Warm
A Yale Study published by the National Academy of Sciences found staying warm actually boosts immune response [17].
If you have a cold then you’d best keep warm as the temperature drops because Yale scientists have found keeping warm actually boosts your immune response.
Yale researchers also hope to apply this insight into how temperature affects immune response to other conditions, such as childhood asthma. While the common cold is no more than a nuisance for many people, it can cause severe breathing problems for children with asthma, notes Foxman. Future research may probe the immune response to rhinovirus-induced asthma.
8. Chiropractic Care
During the 1918 flu epidemic, flu patients that received chiropractic care survived much more readily than those that didn’t [18].
A 2011 study showed benefits of chiropractic care and its potential to help boost the immune system [18].
Ensure you find an experienced Chiropractor with good references, there are many around, a brilliant Chiropractor I have personally been to is Dr Frans Kromhout. For bookings, click here for his website.
9. Exercise for Flu Prevention
NB. If you are already showing signs of cold and flu symptoms, be sure to check with your healthcare professional before embarking on any physical activity.
A 1999 study found exercise plays a core role in supporting the immune system and is more a preventative measure than a natural remedy [19]. Essentially, experiment until you find a physical activity that you enjoy, something that challenges you and makes you feel good!
Be sure to keep warm before, during and after exercise.
10. Probiotics
Restoring the beneficial bacteria in your gut can help boost your immune system considerably, as a large part of the immune system is influenced by our gut [20].
To restore health in your gut, there are many great organic probiotics around, one of the best we’ve tried is GI-Pro Balance, to find out more click here: https://bit.ly/2KWJHRi
11. Get Fresh Air
Indoor winter environments can be a source of concentrated toxins and germs. The dry air we inhale as we heat our homes during the winter can make us more reactive and sensitive to viruses.
An added bonus to time spent outdoors in the winter, is the extra bit of sunlight you receive.
12. Top Home Remedies for Flu Recovery
Water: Adequate hydration is the key to flushing out the virus from your system. Fluid helps your body to flush bacteria and viruses from your system. Drink approximately half your body weight in ounces daily of either spring water or reverse osmosis filtered water.
Green Tea: Green and black teas are potent immune boosters and antioxidants. Try to drink at least 8 ounces every two hours.
Ginger Tea: Hot water, Ginger, lemon, honey and cinnamon. Honey and cinnamon helps prevent mucus buildup and keeps you hydrated.
Final Flu Thoughts..
It’s a fact that viruses and bacteria are all around us. Instead of worrying about colds and flu, focus on maintaining a strong and healthy immune system to avoid getting sick.
Regularly eating the healthy foods (and immunity supplements), maintaining healthy stress levels and sleep patterns, exercising and taking proper hygiene steps, go a long way to reducing the risk of getting sick and may help you and your loved ones bounce back faster.
As always, the wisdom is in the community, Share Your Natural Flu Tips in the comments below!!
Article Sources:
[1]. https://www.cdc.gov/flu/pastseasons/1213season.htm
Retrieved July 5th, 2019.
[2]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4463890/
Retrieved July 5th, 2019.
[3a]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3087895/
Retrieved July 5th, 2019.
[3b]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998446/
Retrieved July 5th, 2019.
[4]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998446/
Retrieved July 5th, 2019.
[5]. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/association-between-dietary-saccharide-intake-and-selfreported-memory-performance-in-middleaged-adults/5EE5EC351CD02F8DC17D14BCA1BD71AF
Retrieved July 5th, 2019.
[6]. https://www.ncbi.nlm.nih.gov/pubmed/20362351
Retrieved July 5th, 2019.
[7]. https://www.ncbi.nlm.nih.gov/pubmed/27462385
Retrieved July 5th, 2019.
[8]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998446/
Retrieved July 5th, 2019.
[9]. https://www.ncbi.nlm.nih.gov/books/NBK1897/
Retrieved July 5th, 2019.
[10]. https://www.thewholedog.org/GlyconutrientsSaccharides.html
Retrieved July 5th, 2019.
[11]. https://www.ncbi.nlm.nih.gov/pubmed/27378206
Retrieved July 5th, 2019.
[12]. https://www.ncbi.nlm.nih.gov/pubmed/?term=Donald+Davis+2004+Study
Retrieved July 5th, 2019.
[13]. https://www.nobelprize.org/prizes/medicine/1937/szent-gyorgyi/facts/
Retrieved July 5th, 2019.
[14]. https://www.ncbi.nlm.nih.gov/pubmed/15039506
Retrieved July 5th, 2019.
[15]. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
Retrieved July 5th, 2019.
[16]. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/414701
Retrieved July 5th, 2019.
[17]. https://www.sbs.com.au/news/stay-warm-if-you-have-a-cold-study
Retrieved July 5th, 2019.
[18]. https://familyhealthchiropractic.com/chiropractic-adjustments-prevent-the-flu/
Retrieved July 5th, 2019.
[19]. https://www.ncbi.nlm.nih.gov/pubmed/21041243
Retrieved July 5th, 2019.
[20]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5408367/
Retrieved July 5th, 2019.
Disclaimer: All information on this site is purely for informational purposes and is not intended to treat, cure or mitigate disease. Be sure to consult with your Healthcare Professional before making any changes to your diet or lifestyle. Organic Health only recommends products and services it has personally experienced and has had good results with, however results are not typical or guaranteed.
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