Healthier Living- Fighting Fall Colds
As we downturn into fall, the crazy temperature fluctuations often mean the first appearance of fall colds. It’s time to start to rev up the engines on our immune system for the coming colder months. Your immune system defends your body from foreign insults from the outside world and protects you from unhealthy invaders that can cause damage to your body. If you’re starting to feel run down or sick, try the following:
Eat a healthy, anti-inflammatory diet Eating a better diet not only helps your body recover faster- it helps build up your immunity so it’s more resilient and dynamic.
Things that make the most difference are: eating more cruciferous vegetables, cutting out the processed foods, eating lots of vegetables and fruits, and most importantly, cutting the sugar.
Nurture your microbiome Good bacteria can be the immune systems best allies in helping to protect you from invaders. They work symbiotically with your own immune system. Eat probiotic foods (in live culture yogurt, kefir, kimchee, kombucha tea and natural pickled veggies) and use antibiotics only when it’s absolutely necessary.
Take Vitamin D This is the one supplement that has good evidence to help boost immunity. This is helpful in people who are deficient in vitamin D, which is most of us.
Take Vitamin C This is one of the nutrients you need whenever something ails you, and is best known for its benefits against infectious diseases. Kiwi fruits are exceptionally high in vitamin C, as well as: citrus fruits, red bell peppers, broccoli, brussel sprouts, butternut squash, papaya, sweet potatoes, and tomatoes.
Sleep more than you ever have Studies clearly show that sleep deprivation weakens your immune system. Give yourself extra sleep. Ten hours (or something significantly more than you’re used to) is a great way to give your cells extra repair time and your immune system enough time to recharge.
De-stress There are both animal and human studies that show that stressful situations can lower the various arms of the immune system. Your body is telling you that you need to take some time for yourself- participate in your favorite activities to de-stress.
Natural Cold Fighting Elixir If you feel a scratchy throat and all the signs of a cold coming on, try this elixir:
1 Tbsp. Elderberry Syrup (made with Honey preferably)
1 Tbsp. Apple Cider Vinegar
1 tsp. Echinacea Tincture If your throat is feeling scratchy add
1 tsp. of Raw Honey
2 C. of Hot Water