6 Tips to Fight a Cold Naturally

 

Sleep quality is important for so many aspects of our health.  In addition to boosting our immunity from illness, there are many vital and necessary processes occurring while we sleep.  Some of these include: Muscle and tissue repair, removal of toxic build-up and waste from the brain, and hormone synthesis.  Most experts recommend 7-9 hours of sleep per night.  Although when you are sick, it’s sometimes very difficult to get uninterrupted sleep.  If you are able to, I suggest trying to fit in a nap during the day.  Additionally, simply resting throughout the day and not pushing yourself too hard is important.

 

 

 

I know, I know.  This may sound disgusting, but garlic is full of compounds that have antiviral and antibacterial properties.  In fact, garlic has been used for many generations as a home remedy to treat colds and flu.  However, while there is plenty of anecdotal evidence regarding the efficacy of garlic, there have been very few clinical studies with conclusive results.

 

In my opinion, if you are willing to try raw garlic cloves, and have no health conditions that prevent you from eating garlic, then go for it! 

 

A couple of ways to make the garlic more palatable, as well as boosting the nutritional value are to either cut it up and eat it with raw honey, which helps to mask the flavor.  Just make sure to chew it well, as this helps to release the beneficial compounds.  

 

Another great way to prepare garlic cloves is to lacto-ferment them.  This is surprisingly very simple!  Cultures for Health has a very easy recipe for this.  

 

 

 

Elderberry is another well-known herbal remedy often used for the relief of cold an flu symptoms.  Elderberry also contains antiviral properties, including hemagglutinin protein, which, according to Cate Sibley, PharmD, “has been shown to stop a virus’ capability to replicate by inhibiting its ability to penetrate the cell wall, thereby preventing the virus from causing infection if taken before exposed. If elderberries are taken after infection, that keeps the virus from spreading, which reduces the duration of influenza symptoms.”

 

There are many forms of elderberry on the market, some less effective than others.  Watch out for added sugar content and fillers, if you choose to take a supplement or store-bought syrup.  Making your own is a less expensive and easy alternative.  Katie Wells, of Wellness Mama, has a simple recipe here.

 

 

Apple Cider Vinegar has been used medicinally for many centuries, even by Hippocrates, whom we know today as the “Father of Medicine.” That being said, Apple Cider Vinegar is not a “cure-all,” but does have  properties which can help our bodies fight off sickness.  Unfortunately, I have not been able to find any conclusive studies that prove this, however, as with many natural remedies, there is a lot of anecdotal evidence.  So should you add this to your cold-fighting routine?  You decide.  

 

I like to add a teaspoon off raw cider vinegar to a glass of water and do this throughout the day.

 

 

The idea of drinking plenty of fluids while sick is certainly not new.  However, while water is great, other liquids, such as herbal teas and bone broth or warm lemon water have many benefits that assist in the healing process. 

 

Some herbs are known to boost immunity, while other can help to ease the severity of symptoms.  Traditional Medicinals makes high quality herbal teas that I stock up on during cold and flu season.  

 

Bone broth is rich in amino acids, collagen, proteins, minerals and vitamins that help to boost immunity and support the body as it fights off viruses.  Many stores carry organic bone broth these days.  Just pour it into a mug, heat it up in the microwave and sip on it.  

 

 

Nutrition is key whether you are sick or not.  However, boosting your intake of antioxidant rich foods, such as dark leafy greens, and berries, as well as citrus, healthy fats, proteins and complex carbohydrates while you are sick will give your body a fighting chance. If you don’t have much of an appetite, try throwing some berries, citrus and vegetables into a blender with water and make a smoothie.  

 

Try to really limit processed foods and processed sugar intake, as this will only further suppress your immune system.  Of course alcohol and caffeine should be avoided as well, while you are sick.  

 

Additionally, the inclusion of fermented foods and a high quality probiotic supplement, as well as a whole-foods based multi-vitamin is highly beneficial.  

 

 

Sleep drives metabolite clearance from the adult brain. Science. 2013 Oct 18;342(6156):373-7. doi: 10.1126/science.1241224. PMID: 24136970.

https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain

https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity