A-Z immune boosting Articles

Cold and flu season can take a toll on your energy, immune system, and overall well-being. With increased exposure to viruses and environmental stressors, many people look for ways to strengthen their defences and recover more quickly. Alongside proper rest, hydration, and nutrition, cold and flu supplements have become a popular way to manage symptoms. 

Let's explore typical cold and flu symptoms, conventional treatments, and natural ways to support your body and immune system during illness.

What Are Cold & Flu Symptoms?

Cold symptoms include congestion, a runny nose, sneezing, sore throat, cough, swollen glands, and often low-grade fever. As the cold progresses, discharge may increase and become green or yellow in colour. The duration of a cold is usually 7 –10 days. Flus usually have the same symptoms as a cold, but are more severe. High fever, chills and body aches also occur. Flus can also attack the gastrointestinal system and cause nausea, vomiting, and diarrhea. The duration of the flu is usually one week, but full recovery can take longer.

How Can I Treat Cold & Flu?

Conventional Treatment Options

The only conventional treatment for colds and flu is to take antibiotics, but ONLY if there is a bacterial infection present! Antibiotics being used to treat non-bacterial illnesses, such as cold and flu viruses, have created significant problems, including the emergence of strains of antibiotic-resistant organisms. By only using antibiotics when a bacterial infection is present and by making sure the entire course of antibiotics are followed, you can help to lessen the amount of resistance.

Cold & Flu Supplements & Herbs

Oregano Oil

Oregano is a VERY effective anti-bacterial. Use it at the first sign of a sore throat, and if it’s bacterial in nature, it’ll be GONE! Chronic use of oregano oil is powerful enough that it will eventually affect healthy gut flora. It's best to use oregano oil for 5-7 days at the first sign of a cold, not as a long-term immune support.

Vitamin D

It's no coincidence that cold and flu outbreaks increase during the winter months, when North Americans are no longer able to get the sunshine vitamin from SUN. We now know the crucial role that vitamin D plays in balancing and optimizing immune system function. Up your intake temporarily if you feel a cold or flu coming on. As a fat-soluble vitamin, D3 should always be taken with food.

Vitamin C

Vitamin C is effective at preventing cold and flu symptoms in those under heavy physical stress, and arguably, stress in general. Regular supplementation with vitamin C has also been shown to reduce the average duration of a cold.

Echinacea

Echinacea has several immune-specific actions in the body, including antibacterial, antimicrobial, antiviral, antiprotozoal, and antiparasitic effects. It’s also a decongestant, lymphatic, anti-inflammatory, and immunostimulant. How’s that for cold and flu treatment? Echinacea is most effective when used at the first sign of a cold and/or flu.

Elderberry

It’s ANTIVIRAL!!! To all of those “let it run its course’’ proponents, who say there’s nothing you can do for cold and flu… think again. Elderberry is an effective anti-viral, and as such can help decrease the duration and severity of a cold and flu.

Probiotics

The gut is the HEART of the immune system, with more immune cells than any other area of the body. As such, we need to ensure that our healthy gut bacteria outweigh the pathogenic bacteria (also normally present) in the gut.

Astragalus

In Asian medicine, Astragulus is one of the most widely used herbs. It has the potential to increase the activity of immune cells, enhancing the immune response. Astragalus also has anti-viral properties.

Andrographis

Native to India, Andrographis may not be as well known as some of these cold and flu busters, but it soon will be! Studies show that it can significantly shorten the duration of cold and flu, as well as being effective for prevention.

Lemons initially became of interest in 1747, when Scottish physician, James Lind conducted the first-ever clinical trial with lemons. He theorized that citrus fruits could cure scurvy and in his studies, he used lemons to cure scurvy in sailors. We now know that scurvy is caused by a deficiency in vitamin C and citrus fruits like lemon are a good source. Today, people are interested in using lemon for its ample health benefits, including their alkalizing effect on the body, as a liver cleanser, digestive aid, weight loss aid and as a tool for better hydration.

Exploring Lemon: What Is It?

Most people have tasted the sourness of this beautiful, yellow fruit. Lemon trees are native to Asia, however, they now grow all over the world and today's largest producers of lemons are found in China, Mexico and India. Lemons have many culinary and medicinal uses and all parts of the lemon can be used, from the juice, pulp and peel.

Key Health Benefits of Lemon

Lemonade of course! Anyone who had a lemonade stand as a child knows the thirst-quenching power of lemons on a hot day. Lemons are a common staple in cooking and its unique sour flavour is used in cocktails, salad dressings and marinades for fish. It also is used as a short-term preservative for foods that oxidize and turn brown after being sliced like apples, bananas and avocados. It can also be used as a cleansing and deodorizing agent.

Medicinally, lemon has been used as an antimicrobial and is an old remedy for curing the common cold. Lemons rejuvenate the skin, purify the blood, detoxify the liver, get rid of bad breath and keep you hydrated. There is some evidence that lemons can help resolve kidney stones and Meniere's disease.

Of great interest and controversy, is lemon's ability to alkalize the body despite its acidic nature. Those who promote an alkaline diet, often recommend starting your day with fresh lemon water to kick-start digestion, detox a sluggish liver and alkalize your body.

Understanding How Lemon's Medicinal Properties Work

You may be wondering - how does lemon alkalize your body when lemons are naturally acidic?

Lemons have a high amount of citric acid, which is considered a weak acid that is easily eliminated by your body. While lemons are acidic outside of the body, they become alkaline once inside your body because the minerals naturally found in lemons (calcium, magnesium, potassium, manganese) dissociate and become alkalizing salts that override the presence of the weak citric acid. This doesn't occur with citrus fruits that have higher levels of sugar, like oranges, because sugar itself is acidic and the higher levels in oranges negate the alkalizing salts.

Lemons are naturally high in vitamin C (one lemon has about 53mg) and bioflavonoids, which boost your immune system and reduce inflammation. They also stimulate the liver and kidneys to function better and in the process, promote detoxification. This also stimulates weight loss because it is hard for a toxic body to lose weight. After all, some toxins are stored in our fat cells.

Tips On Using Lemon For Its Health Benefits

If you want to alkalize your body, try starting your morning with lemon water. Squeeze ½ a lemon into a glass of warm or room temperature water and drink 30 minutes before breakfast. This will also keep your bowels regular and help you digest better.

You can add freshly squeezed lemon juice to the water you drink throughout the day or squeeze fresh lemon over salads, vegetables and fish for added flavour.

You will get more juice from a fresh lemon if it's at room temperature and you can leave a fresh lemon out on the counter for 1 week or in the fridge for up to 4 weeks. When buying lemons, choose one that is heavier with a thinner skin because they tend to have more juice.

Thyme has earned its place as both a beloved culinary herb and a respected traditional remedy. Known for its aromatic fragrance and earthy flavour, this Mediterranean plant has been used for centuries to support respiratory health, digestion, and immune function. 

Today, thyme continues to bridge the gap between kitchen and apothecary, offering benefits in its whole herb form, as a dried spice, and as a concentrated essential oil. 

What is Thyme?

Thyme (Thymus vulgaris) is a perennial evergreen herb belonging to the Lamiaceae (mint) family. Native to the Mediterranean region, it thrives in sunny, dry climates and well-drained soil. The plant grows as a low shrub with small, gray-green leaves and delicate purple or pink flowers. 

Historically, it was used in ancient Egypt for embalming, in Greece as incense in temples, and in traditional European herbal medicine for respiratory and digestive support. Its therapeutic properties are largely attributed to active compounds such as thymol, carvacrol, and rosmarinic acid, which contribute to its antimicrobial, antioxidant, and anti-inflammatory effects. 

Health Benefits of Thyme

Respiratory Support

This herb has long been valued for supporting respiratory health. Its natural compounds, particularly thymol, help loosen mucus and soothe irritated airways. Herbal preparations are often used to ease coughs, bronchial congestion, and seasonal throat discomfort. Its mild antispasmodic properties may also help calm persistent coughing. 

Immune System Support

Rich in antioxidants and antimicrobial compounds, thyme helps defend the body against oxidative stress and environmental pathogens. Thymol and carvacrol have been studied for their ability to inhibit certain bacteria and fungi, making thyme a popular choice during cold and flu season. 

Digestive Health

Traditionally, this herb has been used to stimulate digestion and reduce bloating or gas. It may help relax the digestive tract while supporting healthy gut balance. Its antimicrobial properties can also contribute to maintaining a healthy intestinal environment. 

Anti-Inflammatory and Antioxidant Effects

Thyme contains flavonoids and phenolic compounds that help neutralize free radicals. These antioxidant actions may support overall cellular health and reduce inflammation in the body. 

Forms of Thyme

Loose Herbs (Dried or Fresh)

Loose thyme leaves can be steeped as an herbal tea or used in homemade infusions. As a tea, it is commonly consumed to soothe sore throats, support respiratory comfort, and promote digestion. To prepare, steep 1-2 teaspoons of thyme tea or dried herbs in hot water. 

Fresh or dried loose herbs may also be used in steam inhalations for respiratory support. This traditional method allows aromatic compounds to be inhaled directly. 

Culinary Uses

As a spice, it is a kitchen staple. This spice enhances soups, stews, roasted vegetables, poultry, and more. Beyond flavour, using thyme as a spice offers gentle digestive and antioxidant benefits. Regular culinary use may contribute to overall wellness by incorporating its bioactive plant compounds into daily meals. 

Because it is milder in this form, thyme used as a spice is generally safe for routine use. 

Thyme As An Essential Oil

As an essential oil, it is highly concentrated and obtained through steam distillation of the leaves and flowering tops. It is most commonly used in aromatherapy and topical applications. 

When properly diluted in a carrier oil, it may be applied to the chest for respiratory support or used in massage blends for muscle comfort. In diffusers, it can help purify indoor air and promote a sense of clarity. It is also a topical antifungal for both the skin and scalp. You can add a couple of drops to your shampoo before washing your hair. 

Due to its potency, thyme essential oil must always be diluted before being applied to the skin and should never be ingested. It is also toxic to pets, so keep away from them. 

Important Information on Thyme

The essential oil of thyme is a highly concentrated substance. When using essential oils, especially in sensitive areas, be sure to test the oil first on a small area. If necessary, dilute the oil in a carrier oil, such as olive, almond or any cooking oil. Thyme oil or herb can be used for steam inhalation.

Essential oils are toxic when taken internally. Thyme may cause an allergic reaction when used topically or internally. Individuals with ulcers, intestinal inflammation or other gastrointestinal conditions or those with irritation in the urinary tract, may not wish to use thyme.