It’s no secret that the best remedy is prevention!
In holistic health, this refers to creating and maintaining balance through body, mind and spirit- Eat more whole foods (Fresh fruit, vegetables, legumes, beans, nuts, seeds and grains). Less refined sugar, salt, and trans fat. More walking, less driving. Spend more time connecting to nature and less time scrolling newsfeeds. More sleep, more social circles, more laughter, love and meditation.
That being said, we can’t escape this time of year. It can be hectic for some, barley winding down from “back to school” before the deep plunge into holidays. We need to also consider that when we engage in this busyness it can go against our natural cycle, to slow down. This is a perfect recipe to decrease our immune response and catch the dreaded seasonal cold. The sneezing, wheezing, coughing, congestion, sore throat, fatigue. Just what we need to get through it all. 😉
I’m going to let you in on my favorite natural remedies for colds…
- Vitamin C: This powerful antioxidant also boosts immune function. During the winter months supplementing with 500- 2000 mg of vitamin C daily can be a good preventative measure. If you have a cold you can up that to 3000 mg until the duration of your cold has ended.
Red pepper, orange, grapefruit, kiwi, broccoli, strawberries, brussels sprouts and tomato juice are great food sources. - Echinacea– This is one of the most popular herbs used to prevent and fight off colds. The species best known for its effects is Echinacea Purpurea. You may be familiar with the supplement by Vogel. If you suffer from allergies to other members of the Asteraceae family (Daisy family) you may consider avoid taking this herb. Otherwise, it is very safe to take regularly as a supplement or as a tea.
- Ginger– Gingerol is the bioactive compound knows for its immune boosting properties, as well as its antibacterial and anti microbial effects. It can also help relieve nausea as well. You can add it to soups and stir fry’s easily but the best when you’re fighting that cold is to make a lemon ginger tea from scratch.
- Honey – For centuries honey has been used for its medicinal properties. Manuka honey in particular has been shown to support the respiratory system as well as the immune system. Research by Michigan State University suggest you can drink warm water with honey and lemon to cleanse your body before breakfast. Lemon is also high in vitamin C so it’s a win-win.
- Elderberry– These small but powerful berries are high in the antioxidant anthocyannins responsible for boosting immune system as well as vitamin C. When you are battling a sore throat the soothing effect of elder berry syrup will do the trick but these berries can be infused into a refreshing drink and safely be taken every day to keep you feeling strong.
Bonus remedy
- Garlic– Antibacterial and anti-fungal, this delicious ingredient is from the allium family and is used widely to ward off those pesky colds. TIP: Crush it up and let it sit for 10 minutes to increase the powerful antioxidant allicin before you cook it, or use it raw.
Staying healthy means listening to your body, honoring it by acknowledging when it needs to rest. Most times we wait until we hear our body screaming with symptoms such as a sore throat and a cough. There are usually signs that come before this such as fatigue, irritability, emotional sensitivity. If you need some guidance and want to change your diet to improve your immune function for you and your entire family, write me at info@healthyfoodhabits.ca!
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