Fight Colds and Flu

Fight Colds and Flu

There is still no cure for the common cold and the flu virus changes it’s coat yearly. While the flu vaccine has a high rate of protection success, the virus can sometimes mutate, making its way past flu-vaccine immunities. The flu is can be debilitating, leaving you bedridden for days with pain and fever. It can lead to weeks of ongoing coughing fits--and it is still deadly to several immunocompromised or otherwise vulnerable groups. 

The best protection from the flu is a strong, functioning immune system. Some foods and supplements can boost a healthy immune system, aiding prevention and perhaps shortening the course of illness. Here are some strategies to strengthen your immune system before, during and after a bout of the flu.

Immune Super Foods

• Homemade Chicken Soup – Chicken soup may have mild anti-inflammatory and mucus-clearing effects and that some components like carnosine in chicken may contribute. Bone broth is easy to make with kitchen scraps and a little patience. In general, hot liquids work better than cold liquids to assist in clearing mucus. 
• Mushrooms – Mushrooms contain beta glucan and other active compounds that stimulate the immune system and protect against cold, flu, and other infections by inhibiting virus reproduction. The most useful mushrooms for this task are Reishi, Shiitake, and Maitake.
• Fermented foods – Eighty percent of your immune system is located in your digestive system, so populating your digestive system with powerhouse probiotics enhances your immune system’s ability to ward off cold and flu viruses. Fermented superfoods like miso, kimchi, natto, kefir, lassi, and sauerkraut are rich in probiotics-- more so than commercially prepared yogurt. They enhance immune system function.
• Garlic contains allicin, which is a phytochemical that can kill bacteria. Garlic may prevent occurrences of the common cold

Supercharge Immune Supplements

• Vitamin C – 2,000 to 3,000 mg a day during a cold or flu. It works better as a preventive measure but is useful to prevent oxidative damage during colds and flu.
• Both oranges and lemons are excellent sources of vitamin C, especially in their peels. Oranges can be eaten alone or squeezed into juice, while lemons can be squeezed into hot water for an immune-boosting drink; orange- and lemon-zest both work well added to meals throughout the duration of the cold to help the immune system fight it off.
• Zinc – 50 mg a day at the very first sign of a cold has been shown to shorten the duration and severity. Zinc is not recommended for anyone with an underlying health condition, like lowered immune function, asthma or chronic illness. This dose should only be taken for a short period of time to avoid other mineral imbalances.
• Beta glucan is a great immune system booster. However, not all products are created equal. Look for beta glucan supplements that contain pleuran, which have shown benefit in preventing respiratory infections.
• Vitamin D – 2,000 – 10,000 IU depending on your blood concentration levels of Vitamin D (which ideally should sit around 60-80 ng/ml). Each 1,000 mg will raise your D level by 10 points. Get your levels measured to avoid overdosing; Vitamin D overdose can be serious. Vitamin D has antiviral and antibacterial activity and vitamin D supplement has a preventive effect on influenza.
• DHEA – 5mg for women and 25 mg for men is especially helpful when aging or under a lot of stress. DHEA enhances immunity. Get your blood levels measured before taking DHEA or any kind of hormone.
• Probiotics – 10 to 20 billion CFU (colony forming units) and several strains of Lactobacillus and Bifidobacterium will give your immune system a boost.

Lifestyle Do’s and Don’ts

• Wash hands frequently and thoroughly
• Avoid processed sugar, as it is an immune suppressor
• Sleep 6-8 hours a night
• Manage stress. Stress raises cortisol, which suppresses your immune system and makes you vulnerable to getting colds and the flu.
• Exercise regularly. Too much or too little exercise can depress your immune system.

Foods and supplements must be accompanied by a supportive lifestyle. While they can have many beneficial effects, they do not substitute for medical care when needed. 

Incorporate lots of colorful, nutrient rich fruits and vegetables into your diet. Eat at least 5 and preferably 10 servings a day. Practice the lifestyle do’s and don’ts and take supplements when needed. These habits can keep you healthy and productive and protect you from getting infected.

FAQs on Fighting the Flu and Combating those Winter Colds

What is the best way to fight cold and flu naturally?
The best way to fight cold and flu naturally includes strengthening your immune system with nutrient-rich foods like mushrooms, fermented foods, garlic, and homemade chicken soup, along with supplements or vitamin-rich foods including vitamin C, zinc, beta glucan, and probiotics. It also helps to build a supportive lifestyle with proper sleep, stress management and regular exercise.

How can I fight cold and flu effectively at home?
You can fight cold and flu effectively at home by combining immune-boosting foods and supplements with lifestyle measures. Drink hot liquids, eat probiotic-rich fermented foods, take vitamin C and zinc at the first sign of illness, sleep well, manage stress, and wash your hands frequently.

Are there natural ways to prevent cold and flu?
Yes, cold and flu prevention naturally includes eating immune-supportive foods, taking supplements like vitamin D and probiotics, staying active, sleeping 6-8 hours a night, reducing sugar intake, and managing stress to maintain a strong immune system.

How to fight flu and cold quickly?
To fight flu and cold quickly, start with early immune support—take zinc at the first sign of symptoms, boost vitamin C intake, stay hydrated with hot liquids, and incorporate immune-enhancing foods like garlic and mushrooms. Rest and stress management also speed recovery.

What lifestyle changes help in fighting cold and flu?
Lifestyle changes that help fight cold and flu include washing hands often, avoiding excess sugar, getting adequate sleep, exercising regularly, and managing stress. These habits enhance your body’s natural defenses against infections.

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