How to combat the Cold and Flu season??

It sucks to get sick

And although we can’t avoid it as it’s part of being human (that’s part of why we have an immune system), we can prepare ourselves especially during this time of year. Consult your doctor before taking any of these and reminder...these are just suggestions.

Supplementation:

• Vitamin C: An antioxidant that supports your immune system and nervous system

• Zinc Lozenges: Supports immune function and can be found in lozenges and tablets

• Elderberry: Contains antioxidants and is available as syrups, gummies, or capsules

• Garlic: Known for its antimicrobial properties, available in supplement form or just chop and handful into your food!

• Vitamin D3 with K2: Essential for overall health and immunity; consider supplements, especially during winter months (K2 for better absorption)

• Omega-3 Fatty Acids: Found in fish oil supplements and fish, these can help modulate the immune response...and a new study came out showing it improved muscle strength! (not mass tho) also helps with body composition changes

• N-Acetylcysteine (NAC): Supports respiratory health and can be found in supplement/powder form

Lifestyle Empowerment Interventions:

• Nutrient-Rich Well Balanced Diet: Fuel your body with a variety of fruits, veggies, and lean proteins, and hydrate well (chicken noodle soup too!)

• Active Lifestyle: Exercise regularly (walk and strength train) to strengthen your immune system, body and mind

• Stress Relief: Manage stress through techniques like mediation, journaling, and deep breathing

• Quality Sleep: Aim for 7+ hours nightly to support overall health and immune function. If you’re a parent, I know this is tough. Sorry. Do your best

Sunshine & Vitamin D: Get outdoors from natural sunlight, or consider vitamin D supplements (see above)

Clean Environment: Disinfect surfaces preferably with natural cleansers like water/vinegar, avoid close contact with sick individuals, and be sure to wash your hands!

Healthy Habits: Avoid smoking, limit alcohol, and maintain good respiratory hygiene