Do you know how to keep your body healthy and prepared for this cold season? Tis the season of the common flu and colds, this time you will have some alternatives to get to the root of the problem instead of turning to Tylenol, NyQuil, and TheraFlu.

We are all exposed to germs, but who gets sick and who doesn’t is determined by how strong our immune systems are. The more toxins we put in our body, the less energy our bodies have to fight off any bad guys we have coming our way. This means stay away from tobacco, alcohol, caffeine, sugar, dairy, and processed foods.

It is important to take a holistic (whole) approach to health. This will make your body stronger and more prepared to battle any illness you are faced with. Create a healthy regime that encompasses a balanced diet with the right amount of vitamins and minerals for essential wellbeing.

Holistic and Natural Medicine

Holistic medicineaddresses the body, and mind as a "whole", and stresses the importance of applying focus to the whole rather than just individual parts. Herbal medicine uses the healing components of plants to prevent and cure illnesses. Using herbal remedies helps with long-term health and helps in treating the underlying causes of illnesses rather than the symptoms.

Natural medicinehas the advantage of being less expensive than modern antibiotics and pharmaceuticals, and is gentler and safer on the body. When we overuse antibiotics we weaken our immune system, which makes you more susceptible to other illnesses. Plus antibiotics kill everything, the bad and the good. You would think that antibiotics and other medications would be made to help us get better. I know it's a little confusing that antibiotics aren’t always good for us, but try your best to stick to natural remedies.

Preventing Illness

During these chilly nights we need to do the best we can to help keep our immune systems strong. Listen to your body so you can detect the bad guys at the very first sign. Preventing any type of illness before it attacks is always a better solution than fighting one off, so take special care to strengthen your immune system as much as possible.

Immune System Boosters

Probiotics: Scientific research shows that 80 percent of your immune system resides in your digestive track! This is a KEY factor for your immune system. Friendly flora helps to produce virus-fighting antibodies and aids in vitamin absorption. You may have heard of probiotics, but these powerful substances help to naturally eliminate bad bacteria in the body, which strongly stems from the balance of bacteria that resides in your gut. By strengthening your internal system you can have a great deal of control over your own health. Some foods also naturally contain probiotics such as Kombucha, Kimchi, sauerkraut, yogurt (not all) and kefir.
- Innate response, Metagenics: Spectrum and Balanced, New Chapter, Bio K, Dr Ohhira’s (great for traveling because they do not need refrigeration)

B Complex: without B vitamins we lack the ability to have an immune response. We are constantly depressing out B vitamins in all aspects of our crazy lives (stress, alcohol, over exercise, exams, work, not sleeping, etc). Find them in leafy greens, meat products and eggs.
- Take a supplement that contains 25 to 100 mg of each B vitamin. Thorn B complex, Metagenics B12 intrinsic, Sublingual Liquid B complex,

Vitamin D3: The best way to get vitamin D is from the bright and bronzy sunlight. Back in the day when we spent most of our time outside most people were not deficient like we are today. The Vitamin D Council and other experts recommend an average of 35IU/pound of body weight per day for those with normal levels and states of health. If you are getting sick you can take a higher dose around 900IU per pound, but do not take it for more than 3 days. If you have recent blood work that is the best way to determine any underlying deficiency. You want your level to be between 50-80. Have your doctor order the test of 25 Hydroxyvitamin D3,cholecalciferol.
- This can also be obtained from real food like Fermented Cod Liver Oil, leafy veggies, bone broth, Organic dairy products

Zinc(click to see my post): Is a trace element for cells of the immune system that helps prevent a cold or flu virus from reproducing and can help relieve respiratory symptoms. Adults should consume 50-75 mg a day when sick in capsule or lozenge. Zinc is also found in some of my favorite food sources. I love saying I need to eat oysters to boost my immune system!
- Oysters contain large amounts of zinc, as well as pumpkin seeds, dark chocolate, and sesame seeds or tahini. If you are buying it in supplement form make sure and buy zinc gluconate or zinc sulfate.

Vitamin C: We have all heard of this popular nutrient, for a great reason. This potent antioxidant has been shown to protect o bodies against immune system deficiencies. Our bodies use 4 times its usual amount when fighting a virus. Most adults need 2,000-5,000 mg a day or more when ill, and kids can need up to 2,000 mg. It is water soluble, so if you take too much you will have some loose stools, just back off a bit if this occurs. Use the ascorbic acid form, and chewable varieties are available for kids.
- Try bell peppers, broccoli, cabbage, grapefruits, dark leavy greens, and sweet potatoes for a boost of this antioxidant. Also, if buying in a supplement form make sure and buy

Grapefruit seed extract-has been found to be an effective antimicrobial, and is a true miracle supplement. Whenever I feel sick, I put 40 drops in an empty capsule or in a homemade drink and take it two times a day. Within hours, the difference is unbelievable!

Oil of Oregano: I swear by this disgusting stuff. In the early stages of getting sick open 2 capsules in hot water and gargle, it isn’t tasty but does the trick. The oregano oil will kill the bacteria at the back of your throat. Oregano oil is a potent natural antibiotic and antiviral herb. When 5-6 drops are put in a glass of water and gargled, it can stop a sore throat in its tracks.

The Dream Team (aka must haves for you home and travel kits)

1. Wellness Formula: These stinky pills will help keep your multiple body systems impact immune by strengthening your natural protective barriers. You can buy them at any health food store.

2. Kick Ass Immune: by Wish Garden comes in a bottle form. Put under your tongue or mix with water.

3. Gan Mao Ling: Chinese herbs that work wonders. Take 5 three times a day on first sign of flu symptom.

4. Cold Dx: take 3 as soon as you feel sick, or if someone around you is sick. Increase intake to 6 throughout the day.

5. Arnica gel or Traumeel: good for bruises, sore muscles and strains. (My black eye, yes I had a black eye, went away in 2 days, magic!)

6. Apple Cider Vinegar (raw, organic and unfiltered ): This stuff works wonders..Drink 1 tsp with meals for acid reflux, drink for balancing your PH, add to warm water and drink or gargle for sore throat. Click here for details.

7. Neti Pot: Nasal irrigation feels so nice, and its easy to do! Just mix sea salt and water and clear up that mucus. Our bodies create mucus as an inflammatory response to battle the bad guys, as we clear it up, we produce less. Neti pots are available over-the-counter at many drug stores, health food stores, and online retailers.

8.Chlorophll: Think about this as an internal detoxify, great for your circulation and balancing your PH. It is used to aid in the removal of various toxins via the liver and remains a key compound for improving the function of essential detox pathways. For more info see my post about

9. Umcka: Nature's Way product for coughs and flu symptoms. It is homeopathic and comes as a flavored drink like a cough syrup. If you start to get a cold just start taking the Umcka and it will completely go away. Try to makes sure and start using it 48 hours from when you start showing symptoms.

10. Boiron-Oscillococinnum: Little white sugar balls you put under your tongue. I split 1 tub in half so you get more bang for your buck! This is a homeopathic flu remedy that you should use at first sign of flu symptoms. Found at most drug/health food stores or here.

What to do once you got it..

If it's in your throat gargle either with some oil of oregano, sea salt, or apple cider vinegar. Whatever poison you pick, it's not going to be fun, but it helps. Do this throughout the day!
If it's a deep cough and in your head stay away from dairy and sugar is a must, these are mucus forming. Steam rooms help, as well as Eucalyptus oil on your chest!
Drink lots of liquids. Make a delicious warm drink with 2 tsp raw unfiltered apple cider vinegar, honey, cayenne pepper, and hot water.
Tea all day long, you can add honey and lemon. I like one called Cold PM and Throat coat.
Loss of appetite? Make sure and eat, as hard as it seems your body needs energy to battle the bad guy. Try to stick to nutrient dense foods and get that protein in! Listen to your cravings carefully, but make sure you avoid sugar, processed foods, and dairy
Make THIS Immunity soup: The use of bone broth for its minerals, garlic is an antibiotic, ginger is a natural anti-inflammatory agent and shiitake mushrooms are immune boosters.
If you are getting worse by day 3 of resting, go see a doctor!

Here is a little San Diego Winter Sunset… I am blessed.

Disclosure:

I am not a doctor, nor do I claim to be a doctor. I cannot treat, cure, prevent or diagnose any illness. If you have concerns about any illness, talk to your doctor. Do your own research on natural remedies to ensure that you think they are safe. Also, if you are pregnant or nursing, consult your physician before taking any herb or supplement.

Immunity + Cold & Flu Remedies