It’s that time of year again. The weather is turning colder, the days are shorter, and we are spending a lot more time indoors. There have already been colds “going around” here, and I had a few days last week where I felt that tickle in the back of my throat. I take that as my sign to make sure I am getting enough sleep, eating clean whole foods and am managing my stress. Also, I stock up on a few natural remedies that I’ve used for years with positive results.
No matter how healthy my lifestyle is (I am a Holistic Health Coach after all:), I still get colds and the flu occasionally. But, I have noticed that if I follow some of the tips below, the duration of my cold is much shorter. I hope some of these will help you out over the upcoming cold season.
(Note: I am a health coach, not a doctor. If you feel like you have something worse than a cold or flu see your doctor.)
Sleep - if you do nothing else on this list, get more sleep! Sleep strengthens immunity and is when the body heals itself - tissue repair primarily occurs during sleep. When you are sick, you are tired - your body is telling you it wants rest!
Greens - you know that greens are good for you, right? Greens strengthen the immune system and help the body to clear congestion in your lungs by reducing mucus. When I’m sick I ramp up on the amount of green juices and smoothies I’m drinking. Try this smoothie and this green juice.
Garlic - a common folk remedy for preventing and treating colds and an immune-enhancing food. I love adding garlic to my food, and if I’m starting to not feel well, I add more! Try this recipe for your garlic kick.
Elderberry Extract - a widely used remedy for colds and flus. Studies have shown that 2-3 tablespoons per day (for adults) can inhibit the growth of the flu virus and shorten the duration of the flu.* I like adding elderberry extract to herbal tea.
Fermented Foods - these foods contain probiotics which are the good bacteria that makes our gut healthy. It is thought that having more of these good bacterias in our bodies boost our immune system. My fave way to get more probiotics when I’m sick is kombucha tea - a fermented tea beverage.
Herbal Tea - I like to pick up a box of herbal cold buster teas and have them on hand - I like the Traditional Medicinals brand one. I keep a box at work too. Drinking a hot cup of tea may not cure my cold, but it relaxes me and makes it easier for me to sleep (see my first tip).
Soup - Who doesn’t love soup when they are feeling under the weather? Instead of chicken noodle soup from a can, try making this Veggie Noodle Soup. You don’t need all of the extra sodium and additives, and using fresh ingredients results in more nutritious soup. Feel free to change up the ingredients, this just happens to be a favorite combination.
Veggie Noodle Soup
Gather:
1/2 large onion, diced
2 cloves of garlic, minced
3 large carrots, chopped
1 tbsp avocado oil (optional)
1-2 tbsp chopped parsely
1 sweet potato, chopped
1 1/2 cups black-eyed peas - cooked or canned (any bean works here really)
1/2 cup frozen corn
1 cup cooked rice pasta spirals
4 large kale leaves, chopped
1/2 lemon
Black pepper to taste
1 bay leaf
Make it:
Saute the onion, garlic & carrots in avocado oil (or water) until the onion is translucent. Add the sweet potato, black-eyed peas, parsley, black pepper, bay leaf and about 1/2 of the salt. Cover with filtered water by a few inches. Bring to a simmer and cook until the sweet potatoes are starting to get done (about 20 minutes). Then add the corn, kale, pasta and the rest of the salt. Cook for about another 10 minutes. Squeeze the lemon juice directly into the soup. Enjoy!
*Super Immunity, Joel Fuhrman, MD
One more thing - check out my Winter Power Smoothie made with pumpkin!
