When I was younger, a common solution to “getting over a cold” was to go to the doctors and get some sort of prescription. If you grew up in the 90s like I did, you know it was normal to put all your trust in the allopathic medical system for things such as colds, flus, fevers, and minor sicknesses. Fast forward a few decades and so many of us are suffering from gut issues and autoimmunity (how effective was the Tylenol and antibiotics?) and wanting to do better during cold season but not knowing how!
Sniffles, coughs, and sneezes can definitely sneak up on us when we are least expecting it, and it’s usually at the worst time ever like the holidays, or right before a planned vacation, so if you don’t want to go to the doctors and are trying to tackle this thing at home, where do you even start? Buckle in!
Why Even Go Natural?
Let’s first address why it’s not a good idea to reach for OTC pharmaceuticals (or even synthetic vitamins) every time you feel sick.
If you find yourself getting colds all the time, it may be that your immune system is overburdened or weak. While many OTC medications can help reduce the pain and often the inflammation related to colds or flus, they don’t address the root cause and nourish your body back to health. Sometimes, they can even hinder or prolong your healing because they come with their own set of side effects, further weakening your already-taxed body.
Tylenol, for example, is a medication we often reach for when we have a headache. But did you know that it can deplete your glutathione? Glutathione is your body’s master antioxidant, which you need to fight off germs, bacteria, and viruses. Even more alarming is that a study showed that even infrequent use (once a year) increased a child’s risk of asthma by over 70%!!!!
The most important thing here is to use herbs and whole foods your body recognizes and can use. They have loads of vitamins, phytonutrients, fiber, prebiotics, and probiotics that have been scientifically proven over decades of research to support a healthy immune system. I’ll help you identify what those are.
Why Use Food-Based Supplements vs. Synthetic Isolate Vitamins?
Saying we need “x vitamin” during illness is an oversimplified assertion that assumes we can get better if we pop a pill. Many people do this with vitamin c and end up taking an isolated version of vitamin c called ascorbic acid that can actually harm our health. And doesn’t the ideology of “a pill for every ill” mimic the conventional medicine system that most of us “natural living” folks try to get away from anyway? That’s called nutraceuticals and it’s just as bad sometimes as the pharmaceutical propaganda pushed on us every day. Neither drug companies nor vitamin/supplement companies can get rich off of plant-based, whole foods.
Our bodies are a delicate system that thrives on the balance of compounds in real foods that work synergistically together to create harmony and healing in the body. As Judith DeCava, CNC, LNC states in her book, The Real Truth About Vitamins & Anti-Oxidants, ” The human body cannot use, in a nutritional manner, chemically-pure, synthetic, mirror-image vitamins as it does the natural vitamin complexes which naturally find their way into the normal chemical actions and changes essential to energy, growth, repair, function, and sustenance of life. Therefore, a synthetic vitamin can only be used for a drug effect: it can mask or cover over symptoms, but does not alleviate the cause of illness, disease, insult or injury”. Furthermore, she asserts that “taking one or any number of such vitamin parts can create an imbalance of vitamins, which is worse than a deficiency”.
My Favorite Herbs and Food for the Immune System
All of these herbs and foods contain essential vitamins and minerals needed for a healthy immune system including vitamin A, vitamin C, vitamin D, magnesium, selenium, and zinc. Each of them have different fighting powers against inflammation, mucous, stress responses, gut issues, and DNA damage caused by oxidative stress. Instead of taking individual supplements for each of these (although I do recommend food-based products), it’s best to incorporate some of the following foods which are more bioavailable for our bodies to use:
| Herb/Food | Benefit | Products |
| Ashwagandha | Ashwagandha is excellent for adrenal support and stress. During times of illness when our bodies are under more strain, we need all the stress-reducing compounds we can get to encourage the draining of toxins out of our system. Plus, ashwagandha is immunomodulating, meaning it increases number of antibodies, platelets, and white blood cells, and can help lower inflammation! It can even help to support your body into sleep if your sickness is keeping you up at night. | – Anxiety Relief – Cocoa Calm – Organic Ashwagandha Root (for tea) – Organic Ashwagandha Tincture – Master Tonic |
| Bone Broth | Both broth is high in two critical compounds we need during times of illness: glycine and collagen. Glycine is an essential amino acid that help with immunity and is high in antioxidants. Collagen helps the gut health supporting the gut lining. This is important because 90% of our immune system is in our gut! Plus, bone broth will help to keep you hydrated. | – Homemade Chicken Bone Broth – Homemade Instant Pot Bone Broth – Bonafide Provisions Beef Bone Broth – Bonafide Provisions Chicken Broth |
| Camu Camu | Camu camu is one of the highest sources of vitamin C and antioxidants, both of which help to promote immune health by helping us detox from the bugs that cause the common cold. This means we can expect a shorter duration of illnesses, as the vitamin C in camu camu helps our bodies work everything out and reduce oxidative stress. It can even help reduce allergy-related symptoms (which, by the way, are a result of a weak immune system). | – Immune-Aid Vitamin C Powder |
| Cayenne Pepper | Cayenne pepper has many great uses when it comes to fighting illness including being able to keep your heart and gut healthy, but primarily it helps to thins mucous, fight the pain associated with migraines, helps your body detox, and works as an anti-irritant to stop coughs, upset stomach, and potentially stop diarrhea. | – Heart Health Tincture – Cayenne Pepper Seasoning (mix 1/8 tsp with honey) |
| Cod Liver Oil | Cod liver oil is notoriously known for its high levels of naturally-occurring Vitamin D, but it also has so many other great benefits to support our body’s ability to regain homeostasis. Cod liver oil helps to regulate the immune system, fight inflammation, helps to relieve migraines, soothes asthma symptoms, and can help fight stomach ulcers. | – Cod Liver Oil Liquid Supplement – Vitamin D Cream |
| Curcumin | Curcumin is the main active compound in the spice turmeric. It helps to improve physical function, decreases levels of inflammation, and strengthens the immune system. It also activates natural killer cells and t-cells which helps fight off the bugs making you sick . | – Calm and Clarity – Curcumin with Turmeric Capsules – Liver Love – Candida Cleanse – Pain Potion |
| Echinacea | Echinacea is known as the “immune herb”, as it helps to stimulate and strengthen the immune system. It is used as both a cold prevention and a cold treatment. Echinacea was found to reduce the chances of catching a common cold by 58 percent; and if you came down with the cold, it reduced the duration of the common cold by almost 1.5 days. Further, it’s effective for both viral and bacterial infections. | – Anti- Inflammatory Herbal Tincture – Digest- Ease – Feel Better Fast – Mary Ruth Pure Echinacea Drops – Herbal Throat Spray – Feel Better Fast Herbal Tincture – Immune-Biotic – Organic Echinacea Root Liquid Extract – Wedderspoon Organic Manuka Honey Drops, Honey & Echinacea |
| Elderberry | Elderberry is a powerful immune modulator and anti-inflammatory. It’s a great alternative to conventional cough syrup and cough drops. Many studies have proven it to be a powerful antioxidant that is high in flavonoids that can reduce cold symptoms and help fight sinus infections and viral respiratory infections. | – Elderberry Elixir – Elderberry DIY Kit – Elderberry Cough Drops |
| Garlic | Garlic contains an active compound called Allicin that is anti-viral, antibacterial, anti-inflammatory, and anti fungal. These immune boosting properties make it great for colds, flus, bronchitis, or any congestive conditions. It is effective at reducing your likelihood of catching a cold and can reduce duration. A lot of people have even had great success using garlics for ear infections! | – DIY Garlic Earache Drops – Raw, minced garlic |
| Ginger | Ginger has active compounds that are anti-inflammatory and can help fight free radicals. It can help with pain, is great at stimulating lymphatic activity in the body, which aids in the elimination of mucous from the upper respiratory area, and is also very effective for nausea and indigestion. | – Anti-Inflammatory Herbal Extract – Ginger Root Capsules – Ginger Chews – Mama’s Tummy Relief |
| Honey | Raw honey that is unpasteurized and unfiltered is a powerful antioxidant that act as a natural cough syrup and sore throat reliever, mixed with ginger to be an effective nausea reducer, improves seasonal allergies, can reduce inflammation associated with asthma, and, can help release tryptophan in the body to help you get the rest you need during an illness. | – Wedderspoon Organic Manuka Honey Drops – Raw Honey |
| Licorice Root | Licorice root is a powerful anti-inflammatory herb known for its expectorant properties – this means its going to be great at loosening and expelling the mucous from the throat, and reducing the painful inflammation in your tonsils. | – Throat Soother Tea |
| Mullein | Mullein has saponins, flavonoids, and other compounds that are anti-inflammatory, antibacterial, astringent, antiviral, and help promote a healthy respiratory system. It can help with earaches, coughs, sore throat relief, and any inflammation-related pain. | – Cough-B-Gone – Earache Ease – Elderberry Elixir – Herbal Throat Spray – Pain Potion |
| Oil of Oregano | Oil of oregano has strong antiviral, antibacterial, anti-fungal, and anti-infectious properties . It is great for respiratory distressing illnesses such as bronchitis because it acts as an expectorant and makes coughs more productive. It’s a great natural alternative to antibiotics and can help fight bacterial overgrowth in the gut. | – Mary Ruth’s Oil of Oregano |
Stocking Your Natural Medicine Cabinet
No matter what the ailment, I always try to have these things (in addition to the products mentioned above) in our medicine cabinet so we are prepared to fight anything without feeling the temptation to reach for OTC medications that don’t address root cause:
- Biocidin (herbal antibiotic great for sinus/ear infections)
- Electrolytes
- Epsom salt
- Activated charcoal
- Nebulizer
- Colloidal silver
- Humidifier
- Nasal spray
- Snot sucker
- Vapor rub
How to be Ready for Any Pathogen
Creating health by making good diet and lifestyle choices is the single most critical defense against any pathogen or illness. Beyond the above mentioned herbs and vitamins, there are many things within your power that you can do for yourself and your family to keep your body strong and able to fight off germs. These things can be done regularly or combined during an active illness:
- Take an Epsom salt bath – High in magnesium which helps the body relax and detox; I like to do these once a week when possible.
- Reduce sugar – Sugars are hard on the body, especially the gut, puts an unnecessary burden on the liver which reduces our ability to heal, and encourages inflammation. Artificial sweeteners aren’t the answer either because they contain compounds such as aspartame, saccharin, and sucralose, which can lead to cancer allergies, and weight gain. If you need something sweet, try natural sweeteners like date syrup, maple syrup, honey, or monkfruit.
- Increase fruit and vegetables – Eating as close to the ground as possible can help replenish lost phytonutrients and minerals during an illness and keep our bodies healthy. Many fruits and vegetables are high in antioxidants and fiber which are great for neutralizing an overabundance of free radicals in the body and keeps our gut moving. Cruciferous vegetables are my favorite (plus, they’re high in my new favorite compound called Sulforaphane). If you’re not the type to load up on whole foods, try to blend them in a smoothie or reduce the amount of processed foods you eat.
- Rest, rest, rest – During an active illness, rest allows your body to downshift and focus on regenerating. Resting could also include actively finding ways to reduce daily stressors that could be putting an extra burden on your body. Even though many people think of sleep or naps when it comes to rest, meditation (even 5-10 minutes!) can help the body’s nervous system reset.
- Spend time outdoors – Nature is good for mental and physical health. Plus, our indoor air quality has been notorious for being terrible for our health (thank you toxic candles and off-gassing furniture). Grounding with your bare feet on the ground has actually shown to reverse illnesses and diseases!!!!!! Don’t believe me? Watch this documentary.
- Hydrate – I like to remineralize filtered water or drink spring water on the daily, but bone broth is also incredibly hydrating and healing during illness or when trying to heal your gut. You can also add electrolytes with a product like Nooma – a Cleveland-based hydration company that gives Gatorade a run for its money.
- Exercise – Although it’s the last thing you want to do when you’re sick, it can be one of the best things you can do to avoid getting sick in the first place. Strength training in particular (rather than cardio) is protective in the short term for acute illnesses and in the long term (especially neurologically). Cardio, however, does help with the lymphatic system to get toxins moving out of your system and to distribute nutrients.
- Detox – In addition to the weekly epsom salt baths, I also like to sweat via the sauna and do the occasional coffee enema. May sound gross, but enemas in particular can help to boost your levels of glutathione (our master antioxidant). Ease into detoxing though. Too much too fast can cause pain, discomfort, or flaring of symptoms.
We are always experimenting and finding new foods that work well with our body, so see this blog post as a living, breathing document that I will update over time as we learn more; or, feel free to drop what’s worked with your family below!