Say goodbye to that pesky cold

cold and flu

Say goodbye to that pesky cold

It’s beginning to look a lot like Christmas! In true Michigan fashion it’s at least a month late. #PureMichigan


The cold weather doesn’t just bring dry skin, a chill to your soul, and achy joints. That’s not enough.


It also makes more people susceptible to colds and the flu. To combat these delightful symptoms, here are certain measures you can take on a daily basis:

Drink bone broth or consume soups that contain it

  • Bone broth is loaded with nutrients that promote good gut health. Most of your immune system is located on your gut (called peyer’s patches) so a happy gut is vital to a well-functioning immune system.

Eat fermented foods or take a probiotic supplement

  • Eating fermented foods like kefir, kombucha, sauerkraut, kimchi, cultured vegetables, and yogurt benefit the good gut bacteria that call your gut home. You want to make sure these friendly bacteria are well fed and happy as they play a role in keeping foreign invaders at bay.

Eat vitamin C rich foods

  • Vitamin C boosts white blood cells in the body and helps the immune system function optimally. Because your body doesn’t store vitamin C you need to get adequate amounts of it daily.
  • Some of the best sources are: black current, red pepper, kiwi, green bell pepper, oranges, strawberries, broccoli, kale, parsley, brussels sprouts, cauliflower, lemon, grapefruit, peas, and tomatoes.

Vitamin D3 supplement

  • Vitamin D helps regulate gene expression including genes that have to do with how well your immune system functions. When these genes are expressed favorably your immune system is in whoop ass mode, keeping all the foreign invaders at bay.
  • The winter months come with grey skies and cause us to bundle up. Even if we get a sunny day we still don’t get enough vitamin D from the sun for optimal health.
  • Dietary sources include: eggs, beef liver, salmon and tuna fish.
  • Vitamin D3 is a form of vitamin D that is easily absorbed by the body. When looking for a supplement make sure it says D3.

Drink tea

  • Tea is a great way to add in immune boosting herbs like echinacea and elderberry.
  • Ginger, cinnamon, lemon, and raw honey is a good combination that also helps is immune boosting and as an added bonus helps with circulation.

Use essential oils

  • Peppermint, clove, and frankincense are all good options. These all have immune boosting properties. You can rub some on the bottom of your feet and/or on your neck.
  • Doterra is an excellent brand.

Get fresh air

  • This may sound counterintuitive. However, homes, and buildings in general, are typically sealed tight in the winter. This makes the air a concentrated source of toxins.

Stay hydrated

  • Most of your body is made up of water. When your cells are dehydrated they can’t function properly and are more susceptible to foreign invaders. Basically, you’re more likely to get sick and stay sick if you are dehydrated.


  • Your lymphatic system is a crucial part of your immune system. The lymphatic system fights infection and produces white blood cells. Your lymphatic system doesn’t have a pump like your circulatory system does (the heart). So, in order to get around the body it relies on movement. When we move we get our lymphatic system going and our bodies can more effectively and efficiently fight off any colds, the flu, or whatever else may be attacking our bodies (viruses, bacteria, parasites, etc.).


Your immune system is more than equipped to keep you healthy when you give it the nutrients and care it needs. Try to implement as many of the measures listed above as possible on a daily basis. The more you do, the better your chances are of staying healthy and/or kicking your colds ass to the curb. Even implementing one of the things above daily will be helpful.


Of course, this should be on top of eating a healthy diet. Eating too many processed foods, high sugar foods, bad fats, and sugary drinks will inhibit your body’s ability to fight off an illness. This is because these foods impair your immune system. A strong immune system is crucial to ward off foreign invaders, keeping you feeling healthy even throughout the winter months.


Happy Eating!


For a free healthy swap handout click here!

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