When cold and flu season hits, it can leave you feeling run down, fatigued, and struggling to keep up with daily life. While conventional options are available, many people are seeking gentler, more holistic ways to support their recovery and immune system. As a result, natural cold and flu remedies have become an increasingly popular choice for those looking to ease symptoms and support the body's healing process. 

In this article, we'll explore effective, natural strategies to help you feel better and get back to your routine faster. 

Tips For Reducing the Risk of Cold & Flu

There are numerous ways the CDC recommends reducing your risk of getting the Influenza virus. Some include drinking plenty of water, getting sufficient exercise, washing your hands often and covering your mouth when you sneeze or cough are suggested. The CDC recommends people protect themselves with an annual flu vaccine. They also report that even if you get vaccinated, you can still get the flu. That's why it's important to support your immune system throughout the whole flu season with supplements to help prevent cold and flu. 

Here are some health tips for this year's flu season and products to keep stocked in your medicine cabinet. First, you want to start by having a multiple-faceted approach – diet, lifestyle, immune support, Homeopathics for prevention and treatment, and natural products which are known to kill viruses.

Dietary Choices That Support Immune Health

While many key supplements can boost your immune system to prevent the onset of the cold and flu, making healthy dietary changes is also important when looking to bolster your immune health. Here are some changes that could help boost your health:

1. Avoid Sugar - Sugar is demonstrated in studies to lower your white blood cells for up to five hours. So once Halloween passes, it's best to dispose of the candy and boost your immune system.

2. Increase Fruits and Veggies – as many colours as you can imagine – especially reds and oranges for beta-carotene, Bioflavonoids, Vitamin A and Vitamin C – these nutrients boost your immune system.

3. Garlic - studies show Garlic can kill bacteria, parasites, yeast and viruses. Raw garlic is best; crush it in hot water with lemon for a great tonic for your immune system.

4. Healthy Fats - from raw nuts, seeds, avocados, and Omega Essential Fatty Acids – strengthen your cell membranes and immune system.

5. Real Homemade Chicken Soup – great with shiitake mushrooms, onion, garlic, and carrots for added immune-boosting effects.

6. Fresh ginger – grate on food or add to hot tea – warming and strengthens mucus membranes

7. Spice Up Your Meals – with sage, oregano, rosemary, and thyme – their essential oils kill bacteria and viruses and boost your immune system.

8. Enjoy More Citrus - citrus, pomegranate, cranberry, elderberry – high in Vitamin C and Bioflavonoids which boost immune function.

9. Black and Green Tea – high in L-Threonine, which boosts immune function.

10. Avoid Flour – it breaks down into sugars which negatively affect your immune function – instead, eat cooked whole gluten-free grains.

How Can I Enhance My Immune System With Supplements?

The following supplement helps boost your immune health to safeguard your body from illness, including the cold and flu. Taking these supplements throughout the Winter can help keep your body on guard to fight any viruses that you may come into contact with. 

  • Echinacea - will stimulate your immune system, so it's advised by health care practitioners not to take for longer than 2 weeks. There are vitamins, herbs and nutraceuticals which support your immune system without overstimulating and are safe to take all winter. These are a few of our favourites. Visit us online or in-store to discover specific great combos of these immune-supportive products.
  • Astragalus - modulates your immune system, meaning it increases your immune system if it is low and calms it down if it's overreacting with allergies and autoimmune disorders – increases T Cells and Natural Killer Cells – and reduces stress response.
  • Vitamin C is always in the top 10 best buys to support your immune system.
  • Vitamin A – sublingual – supports and strengthens mucus membranes, which is your first line of immune defence – thin, dry or phlegmy mucus membranes mean your immune system can't work as well.
  • Vitamin D – no surprise here – directly supports the immune system.
  • Mushrooms – Reishi, Cordyceps, Agaricus, Maitaki, Poria, and Coriolus – support immune function; and elevate Natural Killer cells.
  • Ginseng – There are many Ginsengs available – Panax Ginseng is a balanced Ginseng which supports your immune system and helps reduce stress.
  • Plant steroids/Sterolins – specifically Beta-Sitosterol – modulate and support immune function while also reducing cholesterol and stress.
  • Cat's Claw – an immune modulator and an antiviral herb.
  • Colostrum – has immune system cells in it, which increase your immune response.
  • Lactoferrin - stimulates the production of cytokines and immune cells, increases IL-18 levels, activates natural killer cells and enhances the cytotoxicity of neutrophils and macrophages.

What Supplements Boost Immune Function?

If you get the flu, several natural remedies may reduce symptoms or shorten duration. Start treatment at symptom onset for best results. 

  • Homeopathic Flu Remedy trials show early use may reduce symptoms up to 75% within 48 hours.
  • Increase Vitamins - Vitamin A, Garlic and Vitamin C support immune function. 
  • Zinc is antiviral, but take it with food to avoid nausea. Zinc may shorten illness duration when used appropriately.
  • Andrographis is an antiviral herb that reduces viral intensity and duration. It is used in traditional herbal systems.
  • Oregano oil kills viruses and bacteria and supports immune function. It supports immune resilience during infection.
  • Echinacea – boosts white blood cells to fight infection. Use at the early onset of symptoms for best effectiveness.
  • Sage – a natural expectorant for mucus and a wet cough.
  • Elderberry – helps reduce cough and mucus.
  • Ginger – a warming herb that clears mucus.
  • Traditional Naturopathic “Wet Sock Treatment” – Used by Naturopathic Doctors for hundreds of years. It can be done on either your feet or your neck.

How To Put The Wet Sock Method Into Practice

  1. When applied to the feet, it supports the immune response. Applied to the neck, it targets sore throat, swollen glands, and chest infections. You can do both simultaneously.
  2. Either wear wet cotton socks on your feet or place them around your neck.
  3. Cover wet cotton socks with dry wool socks. If applied to the neck, clip the wool sock over the cotton one. 
  4. Wool socks warm and cool wet socks throughout the night, drawing fresh blood to the area.

Fresh blood contains immune cells that fight infection and stimulate the immune response. Repeat nightly until infection resolves.

Final Considerations & Supplement Shopping Tips

We at National Nutrition wish you and yours a safe and healthy season! Be sure to visit us in-store or online for products to suit your needs. 

When shopping for natural health products, be sure to select reputable brands that use high-quality, pure and bioavailable ingredients at proper dosages for your needs. If you are unsure of which supplements to select, our knowledgeable staff is always available to help. It's also important to note that you should speak with your healthcare practitioner before starting new supplements, especially if you're taking medications, have a blood-clotting disorder or are scheduled for surgery.