My daughter started preschool this fall. Pro: we have amazing teachers willing to parent my kid for six hours a week. Con: we’re exposed to lots of extra germs. You mamas know the drill: runny noses are the gift that keep on giving! But just because we’re in the midst of “cold and flu season” doesn’t mean our families are doomed. In addition to washing hands regularly (be sure to avoid antibacterial soap and hand sanitizers!), there are natural ways to strengthen your family’s immune system and fend off the bugs that come your way.
Today I’m sharing my favorite tried and true natural cold and flu prevention tips. I’m hoping they will serve your family well throughout the fall and winter months!
The following recommendations are for adults and children alike (any exception is noted).
Food
Naturally the nutritionist is gonna start here. When it comes to the immune system, food matters most.
Avoid the white stuff
(This might sting a little less if you imagine New Kids on the Block singing it to you…baby.)
This includes sugar, processed foods, refined carbs, and conventional dairy*. For starters, these foods are of limited benefit to your gut microbiota – the bacteria living in your intestines that accounts for up to 80% of your body’s immune system. Furthermore, these foods can provoke an immune response within the gut, leading to systemic inflammation.
Let’s also lump alcohol into this category so you hate me a little bit more. Alcohol impairs the function of the immune system. I’m sorry to have to deliver this terrible news, but it’s true. I think the occasional glass of wine is fine, but I don’t recommend not the habitual nightcap.
*For TONS more information on dairy – and whether or not to include it in your family’s diet – listen to Episode 4 of the Funk’tional Nutrition Podcast.
Focus on well-sourced proteins, healthy fats, and LOTS of nutrient rich veggies and fruit.
This is to ensure you’re getting ample vitamin C, A, D, selenium, and zinc. These nutrients are essential for immune health.
Consume probiotic-rich food daily.
Probiotics modulate the immune system and reinforce the protective immune barrier in your gut. Include fermented veggies (Micro Mama’s and Brookford Farm are two of my favorite local brands), kombucha, and kefir on the reg. A food-first approach is best, but you may also consider supplementing with a probiotic pill.
Cook with fresh ginger, garlic, onions and turmeric!
All are anti-inflammatory, antiviral, and immune-supportive. I use all four to make homemade chicken soup, which is on weekly rotation during the fall and winter months. I love to make this Rich Turmeric Tea for a cozy snack or dessert in the fall and winter months.
Sleep and Stress
New moms, just look away from this part. LOOK AWAY! I know there’s not a whole lot you can do about lack of sleep right now. It’s stressful. It’s a lot. Accept the help when it’s offered, and try to keep in mind that it won’t be like this forever.
For everyone else…
You are WAY more apt to get sick if you’re burnt out and sleep deprived. Aim for eight hours each night. Children need more. No excuses.
If you want to support your body’s immune system, you need to give it down time. This might mean you say no to some of the things that come your way. This might mean your kids’ schedules aren’t as packed as they could be.
These sleep goals may sound impossible. Okay. But if you’re overscheduled and squeaking by on five or six hours of sleep a night, don’t be surprised when you wind up with every cold that comes your way.
Pardon my tough love, but I’m speaking from a place of experience and compassion: It took a MAJOR illness before I gave myself permission to rest. Now I’m trying to help other women get there BEFORE they get sick. If you need some help wrapping your head around these dietary and lifestyle changes, consider working with me.
Supplements and Herbs
If you skipped ahead to this part of the post (I probably would have), go back and start from the top. If your diet is junk, your sleep is nonexistent and you’re a stress case, then no amount of echinacea is gonna save you.
Cod Liver Oil
Not exactly delicious, but it contains fat soluble vitamins A and D in a synergistic blend that helps to modulate the immune system. Carlson is a good brand.
Adults: 1 teaspoon daily
Kiddos: 1/4 teaspoon daily, with food (pregnant and nursing mamas use this dose)
Elderberry syrup
This antioxidant-packed berry contains vitamin C, A and minerals. To support the immune system, take elderberry syrup regularly throughout the fall and winter months. Honey Gardens and Gaia are two brands I like, but I make my own to save money. Find my simple recipe here.
Adults: 1 Tablespoon 3 times per day
Kiddos 2-7: 1/4 Tablespoon 3 times per day
Kiddos 8-12: 1/2 Tablespoon 3 times per day
Echinacea Liquid Extract
This herb supports the immune system and can prevent the frequency of upper respiratory infections. Gaia and Herb Pharm are two trusted brands.
Adults: 1 teaspoon 2 times per day
Kiddos 2-7: 1/4 teaspoon 2 times per day
Kiddos 8-12: 1/2 teaspoon 2 times per day
Astragalus
This one is my fave. The year I started taking it consistently every day was the year I didn’t get sick! You can take this herb for the long term to support the immune system.
For adults, I recommend Oregon’s Wild Harvest ,and for the kiddos, Herbs for Kids Astragalus.
Herb Pharm Kids Immune Fortifier contains astragalus, elderberry, echinacea and reishi mushroom. This is a is a nice option to prepare and restore the immune system.
(Dosing recommendations from Dr. Aviva Romm, herbalist and MD.)
