Top 7 Ways to Boost Your Immunity and Kick those Colds to the Curb

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It is that time of the year. The grass is getting green, the trees are starting to bud and many of you are suffering from allergies. I think it is a perfect time to talk about preventing and recovering from colds naturally. This week I will give you my top 7 ways to boost your immunity and show those colds who is boss.

Let's get started...

 #1 BONE BROTH: We spent last week looking at this magic elixir. It isn't just delicious and comforting but also loaded with minerals and gelatin to assist your body in fighting germs. Make sure to keep some in the freezer so you have it ready for a quick soup when a cold strikes.

                        Try Grandma’s soup recipe:

In a large stockpot, melt 1 tbsp of coconut oil.  Add 1 onion (small dice), 2 celery stocks diced and when onion is translucent add 4 cloves of minced garlic. Add 1 - 2 quarts of bone broth, 4 -5 carrots (2-inch chop), a handful of frozen green beans, 1 can of diced tomatoes and 2 cups of diced cooked chicken or turkey breast.  Let it simmer for 30 minutes or longer and enjoy.  We keep bowls of this frozen for an easy lunch or in case I am sick and don’t want to cook.

 

#2 INCREASE FLUIDS:  Drink more water and other liquids than you would on an average day because hydration is essential for prevention and healing. Fluid status can be quickly depleted when you are sick due to fever, runny nose and cough or vomiting. Water regulates body temperature, removes wastes, flushes toxins, and empowers the body’s natural healing process.

Hot water and herbal teas can be very soothing while you are sick.   Drinking hot liquids also has the added benefits of being a mini-humidifier in a cup – moistening the air, which will soothe your breathing and congestion. Use raw honey, lemon (with the added bonus of some extra vitamin C), fresh ginger (a natural anti-inflammatory herb) or other herbs with anti-inflammatory effects such as licorice root, turmeric, and Echinacea* (*use short term-no more than 4 weeks to prevent irritation to the liver and changes to the gut flora).  Drink up!

 

#3 FERMENTED FOODS: 60 – 80% of you immune system is in your gut so any imbalance there can contribute to immune related illnesses, plus, antibiotics can lead to further imbalances. Fermented foods provide probiotics that speed healing and pump up your immune system.  There are more than 35,000 probiotic strains.   They each have different effects; so, focus on variety because it is the best way to ensure complete regulation of your immune system.  Fermented foods and soil provide more probiotic variety from than you would get from any supplement.  Plus if you ferment at home, the probiotic strains will even vary from batch to batch. 

 What are good sources of probiotics?

  • Raw, unpasteurized sauerkraut
  • Raw, unpasteurized, wild or lactofermented vegetables (kimchi, beets, carrots, pickles
  • Raw, unpasteurized, wild or lactofermented fruits (relishes, salsas)
  • Water kefir
  • Coconut-milk kefir
  • Kombucha    
  • Beet and other vegetable kvasses

If you are new to fermented foods – start slow.  If one food doesn’t work for you try another.  Your goal should be to include one fermented food in each day.  Here are some recipes for easy ferments at home:

Sauerkraut

Kombucha (my favorite!)

Fermented Salsa (lasts up to 6 months)

Real Fermented Sour Pickles

 

#4 SLEEP:  Most of us don’t get nearly enough!  Your body needs 7 – 10 hours of sleep every night.  If your not getting enough sleep, your immune system will be compromised.  When you are sick you need even more so you body can heal.  When you are fighting a bug, go to bed a little earlier and try to nap during the day.

 

#5 SAY NO TO SUGAR and PROCESSED FOODS:  I know it is tempting to lean on lemon lime soda and saltine crackers when you are sick.  Resist! Sugar and Processed foods will not only exasperate inflammation but these foods will also feed the nasty bug that you have. Sugar suppresses our immune system so it’s more important than ever to eat whole, unprocessed, nutrient-dense foods to continue to support your body.

 

#6 VITAMIN D: Research has shown that colds and the flu may actually be a symptom of an underlying vitamin D deficiency. Vitamin D is a potent antimicrobial agent, producing 200 to 300 different antimicrobial peptides in your body that kill bacteria, viruses, and fungi. Suboptimal vitamin D levels will significantly impair your immune response and make you far more susceptible to contracting colds, influenza, and other respiratory infections. 

 

#7 EAT NUTRIENT DENSE FOOD:  Whether or not your body has the nutrients it needs has a profound effect on your immune function and resistance to infection.  Choose whole foods like meats, fish, eggs, vegetables and fruit. Eat the rainbow with your fruits and vegetables because the larger the variety of colors will also increase the variety of nutrients they provide.  Try to include organ meat regularly – it’s nature’s multivitamin.  When you are sick, it is important to emphasis nutrition to speed healing, even if you don’t feel like it.

 

 

What are some of your go-to methods to get over a cold quickly?