Tips To Surviving Cold/Flu Season

Although this seems to be the more popular time of year for folks to come down with runny noses, stubborn colds, fevers, chills and the aches, perhaps it isn’t fall’s fault.

In all fairness, many of us spent the summer months thoroughly enjoying ourselves amidst the balmy days, barbecues, beach bonfires and outdoor concerts while willingly getting our buns burned and our bodies dehydrated. Perhaps we legitimately burned it from both ends.

So when fall comes to town with all of its lovely layered fashion and howling winds, we are ill-prepared to fight off the looming bacteria/viruses whirling around us.

Rather than stock up your pantry with the mucus fighters, cold medicine and pain relievers, why not give your immune system a fighting chance?

Check out my essential immune supporting tips that will keep your spirits high, your fevers low and your colds contained this season.

Vitamin D3: Coined “the sunshine drug”, Vitamin D3 is essential for overall immunity especially during the darker colder months that decrease our sun exposure. Not only will it help keep you body’s defense system strong but it helps with overall mood, bone strength and skin health. Food sources include shiitake mushrooms and free range organic eggs.

Cod Liver Oil/Omega 3s (O.N.E Omega): Yes, just like the stuff your grandmother used to make you take. That old bitty had something there. Cod liver oil is an amazing anti-inflammatory, mucus destroyer and fever reducer that can really improve your overall immunity. Make sure you get one that is molecularly distilled, 3rd party tested and has the at least 500mg of combined DHA and EPA per serving. To order the brand I recommend, see below.

Multi-Strain Probiotic (Pure Probiotic): Something I strongly believe should in everyone’s fridge, probiotics flood (or inoculate) the intestinal tract with healthy bacteria which is essential in fighting off all the microbes and bad bacteria we come into contact everyday. It also aids with healthy digestion and elimination which is important by keeping the system clean in removing waste. If you don’t want to take a probiotic, make sure to add probiotic foods such as sauerkraut or kimchi to your daily bites.

Vitamin C (Ascorbic Acid): This is the most commonly known flu fighter. It carries oxygen throughout the body and helps in iron absorption. However, many make the mistake of drinking mucus causing orange juice like it is going out of style with the belief that it is helping them. Rather, eat foods high in Vitamin C like kiwis, red and green peppers, blueberries, Bok Choy, broccoli, parsley, sweet potatoes and brussel sprouts.

You can order the above supplements from Pure Encapsulations

Enter my name {Maria Viall} in the practitioner field to receive 10% off of your order.

*As always, check with your doctor before starting any supplement program.

Turmeric: Commonly found in Indian cuisine, turmeric is a kick ass spice that fights everything from arthritis and colds to cancer and depression. Use turmeric in your dinner dishes, on your tuna salads, with your eggs or even just straight up in some water (this is for the serious immune fighters out there).

Garlic: Considered the powerhouse winter superfood, garlic is a strong anti-bacterial, anti-fungal and anti-microbial agent. It also has been used successfully in removing intestinal worms. Use garlic in your soups and stews as well as a seasonal ear oil or mullein oil. A few drops in each earlobe can be a strong immune booster for adults and children.

Oil of Oregano: Pizza anyone? This pungent oil will make you feel as though you are back in the Old Country. However, oil of oregano is an essential oil with anti-microbial properties that can help nip that flu bud right away at the first sign of distress. It is taken orally underneath the tongue and can be rather intense but well worth it.

Water: Let’s not forget the most important yet most overlooked aspect of proper immune boosting. Water helps to flush out unwanted toxins and bacteria from your body and helps keep your cells hydrated through the dry cold season. Aim to drink half of your body weight in fluid ounces each day or at least start your day with a glass of tepid water to properly flush out the toxins metabolized overnight.

Bone Broth: Never underestimate the power of traditional remedies. Bone broth has been sweeping the health world with its amazing benefits in all different conditions. It is the back bone to the “chicken soup” remedy we have grown up with. Serve yourself a cup of bone broth every day to help improve immune function and double up when you feel like you are coming down with something. Find out more about bone broth and get the recipe here.

Cold/Flu Tonic: This has been a lifesaver for me whenever I feel a cold coming on. I sometimes take it just for precautionary reasons because it tastes so good. Get the recipe here.

Fire Cider: This traditional concoction can help ward off the cold, flu, achy bones or anything that seems to be associated to cold weather. It takes minutes to make but you need to let it steep for a minimum of 3-4 weeks before it is ready. So start now and you will have it just in time! Take 1-2 tbsp each day to keep the flu and wintery aches at bay.

Fire Cider

1/2 cup ginger root grated

1/2 cup turmeric root grated

1/2 cup peeled and shredded horseradish root

1 yellow onion chopped

12 cloves garlic chopped

2 hot peppers sliced in half

2 lemons sliced in half and juiced (keep the rinds)

1 bottle Bragg’s Apple Cider Vinegar

2 tbsp raw honey


Fresh Rosemary or Thyme sprigs

1/2 tsp black peppercorns

  1. Add all ingredients except for the apple cider vinegar and honey into a quart-sized mason jar. Pack down tightly so the jar is about 3/4 full.
  2. Cover with apple cider vinegar until all the ingredients are submerged in liquid.
  3. Cover with either a cheese cloth or piece of wax paper. Place lid on top of wax paper/cheese cloth and seal tightly.
  4. Infuse for 4-6 weeks in a dark room or pantry, giving it a little shake each day.
  5. Strain the cider into a glass jar and mix in honey.
  6. Seal and store in the refrigerator. This will keep for as long as it lasts or up to 1 year.

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