Cold Symptoms ? If you feel yourself coming down with a cold or flu, this is NOT the time to be eating ANY sugar, artificial sweeteners, or processed foods. Sugar is particularly damaging to your immune system -- which needs to be ramped up, not suppressed, in order to combat an emerging infection. So, if you are fighting a virus, you'll want to avoid all sugar like the plague, and this includes fruit juice and even grains (which break down as sugar in your body).
Ideally, as soon as you feel that sore throat, or whatever YOUR own 1st symptom to indicate a virus, it's best to go into 'combat' and address issues re sleep, nutrition, exercise and stress! Immune-enhancing strategies will be most effective if you begin to focus immediately on these issues.
When you're 'fighting something' , we need to address ALL of the contributing factors immediately, which includes tweaking your diet in favor of foods that will strengthen your immune response.
Ideas to speed your healing from cold symptoms include:
Pure good quality water.
Herbal teas -- sage for sore throat or a combination of elderflower, peppermint, yarrow, boneset and ginger. Winter tea blends here
Herbal tinctures -- Here's a general formula here. See your local herbalist for specifics
Fermented foods (Kombucha, kimchee, sauerkraut, pickles etc)
Eggs from free-range local chickens (organic when possible)
Fruits, preferably local and organic whenever possible
Bone Broth, made from grass fed beef bones or pastured free-run chicken*
"My" PACK OF HEALERS: garlic, onions, horseradish, cayenne, ginger, turmeric
See these posts for more ideas to help with YOUR cold symptoms:
Wonderful HEALING soup. here
Make some FIRE CIDER and take daily or add to meals. See recipe here.
Steamed, baked veggies with Turmeric recipe here.
Make and enjoy often: Garlic Lemonade! Recipe here
EASY onions and garlic sauté can pack a punch. Here's that recipe.
* Bone broth recipes are easy to find online. Here are two of my favourites from
dear blogging friends. Megan from Eat Beautiful and Raine from Heal Your Gut with Food
Avoid:
All dairy products
Red Meats
Heavy foods
Any 'sensitive' or possibly 'allergic' foods such as wheat, corn, soy, sugary treats
Consider Supplements:
Vitamin D ~ I use D Drops available at health food stores or online here.
Vitamin C ~ Ester C is one of the most
Zinc - documented evidence indicates a quick addition of Zinc as a supplement shortens duration
and severity of the virus.
Probiotics ~ proven to shorten the length of 'hold of virus'.
Get some rest and LOTS of it!
If you aren't getting enough restorative sleep, you are not giving yourself the best chance.
Gentle exercise like a relaxed walk (avoid snow storms!) haha.. that was me yesterday.. sudden snow squall surprised me when out for a wee walk. Yikes!
AVOID stressful situations. Try to find ways to better manage daily stress. This will contribute to a stronger and 'able' immune system. One of THE best ways I've ever used? Homeopathic flower remedies from the world of famed Doctor Edward Bach.
Do you know about the Bach Flower remedies? I have been involved in counselling for 30 years and can attest to the fabulous success, with every kind of imagineable emotional imbalance. Email me: carol@studiobotanica.com for more info. Here's an excellent reference:
The Encyclopedia of Bach Flower Therapy
Check out my eBook on the subject which contains 30+ easy DIY ideas to keep your family healthy all year -----> "Cold + Flu Season ~ Are YOU Ready?"
Available here:
Janik L.
I like this recipe and I need feedback on something:
One thing I always do if I have a cold is drink Vodka or some equally potent alcohol.
While living in africa, I was given straight pastis when I had diarrhea and it cured it overnight.
What do you think?
Megan Stevens
Thank you for sharing my bone broth! There are so many good tips in this post. Thank you, Carol!
Carol Little
You are most welcome. I learn from you always Megan!
Libby
Great tips! It seems like cold/flu season is hitting a little late in my neck of the woods. I think the importance of avoiding sugar always, but especially when a cold is coming on, is WAY overlooked out there! I tend to go straight for the bone broth when I'm starting to feel yucky then work my way through your wonderful list. :-)
Krystal
Thanks for sharing this Carol! So many good suggestions. Pininng for reference.
Anya
Never heard of the Garlic Lemonade. That's an interesting combination but I know those ingredients are great at keeping the germs away. :)
Carol Little
Thanks Anya. It packs a punch and people like it! Try it!
Renee Kohley
Great recommendations Carol! It is interesting that when my kids are ill they naturally don't want heavier foods and meat and I have to take a step back and remember not to force them to eat! great thoughts!
Carol Little
Thanks Renee! That is interesting. I guess that is a natural instinct. Sure doesn't help when our taste buds are 'dull' and energy too.
Tash
I have learned to listen to my body and take it easy as soon as I start to feel a cold coming on. Comfy clothes, warm bed, hot tea, a good show to watch, and plenty of rest work best for me!
Carol Little
Exactly. And that's a good reminder to treat ourselves to time like that, just "because". Balance!
The Food Hunter
This was very informative! All good things to know.
Carol Little
Thanks Theresa. Keep well!
linda spiker
Love it! Pinned!
Carol Little
and… here's hoping you never need it! Thanks Linda.
Emily @ Recipes to Nourish
Really great tips! I love garlic, onions, horseradish, cayenne, ginger, turmeric too.
Carol Little
Thanks Emily. me too. Keep well xo