Tis the season, wom-wom. As the weather turns crisp and windy, we are much more susceptible to colds and flus. Thankfully, there are a number of holistic, natural approaches and home remedies that provide comprehensive strategies treat and even prevent seasonal illnesses. Top of the list are, as usual, lifestyle practices, immune-boosting nutrition, and mind-body approaches that fortify seasonal health and wellness.
As suspected, Covid-19 marches on and cases are expected to peak again this winter. While infection from variants (mostly of the Omicron strain) will likely remain the same or even decline in most of the U.S., it's still highly transmissable and infection rates are expected to rise, particularly in the states of Arizona, Indiana, and Pennsylvania. Wherever you are, please test yourself for Covid at the first/continuing signs of a cold or flu. Scroll down for a graphic outlining the most common symptoms of Colds, Allergies, Flu and Covid. Interesting to note the differences & similarities.
A COLD
Seasonal, viral respiratory infections, commonly referred to as colds, can cause inflammation of the mucosal lining of the throat, sinuses, nasal passages and ear canals. Symptoms often appear two days after pathogenic exposure and include a runny or stuffy nose, sneezing, sore throat, mild-to-moderate fever, cough, headache or body aches, and mild fatigue. Symptoms can last up to ten days, including two to three days in which the person is highly contagious. While colds are generally self-limiting, they can be serious concern for folks already immunocompromised.
THE FLU
Influenza, known as the flu, is also a viral infection of the respiratory tract. Symptoms often include fever, headache, chills, body aches, fatigue and low to no appetite. The flu is highly contagious about 2 days before symptoms present. Most people recover in 3-7 days.
COVID-19 XEC
A recombinant subvariant, XEC is the latest contagion and is marked by cough, congestion or runny nose, diarrhea, fever or chills, shortness of breath, and loss of taste or smell. XEC is also characterized by high fever, body aches, sore throat, headaches, and fatigue. According to the CDC, there's no evidence that XEC causes a more severe illness than previous Omicron variants. However, COVID infections remain a concern for older and immunocompromised individuals. For specific Corona Virus supports, please refer to my earlier post dedicated to SARS-COV2 Resources.
COLD & FLU CARE
Rest - especially during the first 2-3 days of onset.
Stress reduction - take it easy, invite the nervous system to relax through yoga, meditation, qi gong, quiet time, a warm bath, a bundled walk in nature.
Bundle up - be sure to wear a scarf to keep the neck, chest and upper back protected from wind, cold and other pathogenic influences.
Nourishing Meals - simple and easy to digest. Cooked vegetables, soups and stews are ideal. Avoid dairy, refined sweets, oily, fried and processed foods.
Drink - plenty of fluids, particularly, water, hot herbal teas, soups and broths.Avoid caffeine and alcohol.
Home Remedies: Teas + Broths - at the first signs of infection, prepare a hot tea of fresh lemon, ginger and mint or cinnamon. If you can handle tossing in a clove of garlic, go for it. Traditional Medicinals offers a great range of pre-packaged cold and flu support teas tailored to specific symptoms. A broth of scallion, garlic, thyme and a tad of cayenne helps “release the exterior and dispel pathogens.” A bone broth base adds invaluable nutrients.
Bathe - a hot bath with mineral salts or a hot shower clears the passages and encourage the release of pathogens in the body.
Facial Steam - Eucalyptus, Lavender, and Rosemary essential oils are great for facial inhalation steams as they help clear passages and demonstrate antimicrobial properties.
Stay cozy - wearing scarves and slippers, whatever helps keep your exterior warm.
REMEDIES & SUPPLEMENTS
Zinc, Vitamin C, Vitamin D and Vitamin A in safe dosages.
Garlic – anti-viral, antibiotic, and antiseptic.
Onion – great for coughs and raw onion keeps the respiratory tract open.
Ginger – antimicrobial and anti-inflammatory. In addition to treating cold/flu, ginger is excellent for nausea and vomiting.
Therapeutic grade Oregano Oil taken as directed.
Cinnamon - warming immune booster that contains anti-inflammatory, anti-bacterial, and antioxidant properties.
Sage – carminative, antiseptic, and astringent – the mouth and throat plant. Used for sore throats and cough. Also used for sinus congestion. Sage should not be used when pregnant or breast feeding.
Thyme – antimicrobial, antibacterial, antiviral, expectorant, and astringent. Thyme is great for respiratory infections and coughs. It is also good for the stomach and relieves gas.
Cayenne powder – stimulant, anti-microbial, analgesic, carminative, diaphoretic, and expectorant.
Cayenne can help prevent a cold or flu as well as shorten the duration of a cold or flu. It brings heat to the body, which can help dispel coldness.
Honey – raw, local honey should ideally be purchased either at a farmer’s market or at a health food store . Honey is antibacterial, antimicrobial, and antiseptic. Try not to go to town on the sweets, even if they are natural.
Lemon – high in vitamin C, lemon may help decrease the strength of the cold and flu virus in the body and reduce phlegm. Many folks use lemons to build resistance to cold and flu, and speed up healing.
PREVENTION
Wash Up - Regular handwashing, avoiding face-touching, and regularly sanitizing commonly touched surfaces all prevent the spread of pathogens.
Masks! While some folks have tried to debunk the efficacy of wearing masks against the spread of disease, the effectiveness of surgical masks in preventing respiratory infections has actually been underestimated!
Nutrients-dense, High fiber, high protein and iron rich foods - vegetables, low sugar fruit, whole grains, and high protein foods provide essential vitamins and antioxidants. The spices of garlic, ginger, and turmeric are known for their anti-inflammatory and immune-boosting properties.
Probiotics - A healthy gut microbiome plays a signficant role in immunity. You can find all kinds of probiotics all over, including in fermented foods like kimchi, sauerkraut and yogurt, which all help maintain gut health and support immune function. I personally love the brand Custom Probiotics for specific strains for specific health goals.
Immune-boosting Supplements & Herbs - Vitamin C, zinc, and vitamin D play key roles in strengthening immune defenses. Elderberry and echinacea are immune-supportive and can help ward off viral infections.
Hydrate - drinking water consistently throughout the day flushes toxins and keeps the respiratory tract moist - essential for fighting infections. Adding a squeeze of lemon or lime boosts Vitamin C levels. Herbal teas, such as green tea also provide antioxidants.
Prioritize Rest and Manage Stress - Quality sleep and stress reduction are essential to immune resilience. For more detail on that, check my posts on Sleep and Stress Management.
Regular, moderate Exercise - shown to enhance immune response, while high-intensity or excessive exercise can temporarily suppress immunity - balance is key.
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