Get Well + Stay Well This Winter
Winter is the the time of jingle bells, holiday happiness, New Year’s celebrations and falling snow. It is also the cold & flu season for many of us.
Even if you are a fan of the flu shot (and many are not), statistics say they are at best 40-60% effective in a good year; and this year, some early studies show its effectiveness at less than 40%. So what can you do once you are sick or even before you are sick? While it’s often a matter of letting an illness run its course coupled with lots of rest, there are some ways to stay better or get better once you’ve been hit. Here are my favorite stave-off-sickness tips:
STAY STRONG WITH WHOLE FOODS + WATER INTAKE
It sounds simple, but it’s sometimes easier to crave whole fresh foods like fruits, veggies and nuts in the summer than in the winter. I find it particularly challenging to keep up with my water intake. Make a conscious effort to count in your colorful veggies, fruits and ounces of water each day. Aim for an especially wide variety of the the rainbow colors.
SUPPLEMENT WITH MONOLAURIN
Monolaurin is a chemical derived from lauric acid and glycerin that is found in both coconut milk and breast milk – and we all know the importance of breast milk in creating immunity defense and strengthening the overall immune system. In research studies monolaurin has shown promise in combating bacteria in test tubes; in practice, it’s often used for defense against cold and flu, chronic fatigue syndrome, herpes and for strengthening overall immunity. While you can ingest coconut oil and it will form monolaurin, researchers are unsure of the conversion rate so it could be best to supplement. Monolaurin can easily be taken as a daily supplement during cold and flu season or when you are simply feeling run down. It’s available in stores and on retailers like Amazon (see here); just pop one capsule with food once a day to start; you can increase your dosage to two or three times per day depending on the brand and your doctors recommendations. It has great antibacterial, antiviral and antifungal effects and vegan pills are available (see my link). There are no known interactions but if you are pregnant or breast feeding, consult your doctor first.
SIP YOUR APPLE CIDER VINEGAR
I won’t lie – I don’t enjoy this tip but it sure has worked — especially if you are already feeling the beginning effects of illness. The moment I feel sickness rearing its snotty head, I mix about 1 Tablespoon of organic ACV with about 4-6 ounces water, warmed slightly above room temperature, and down it. (I usually then pop a tortilla chip chaser.) The main substance in vinegar, acetic acid, works to fight bacteria and is a natural disinfectant. Side benefit: studies show that vinegar can help people lose weight by producing an overall higher feeling of fullness — that, or you are just grossed out after drinking it! (Some people love it, by the way!) Regardless, it’s an easy and inexpensive way to fight off pesky germs.
GET TO KNOW YOUR NETI POT
Do not fear the neti pot! It can be your best friend. I was terrified before I tried this, thinking it would feel like I couldn’t breathe or I was drowning in water, but really it’s a simple and super relief-producing experience. If you start feeling your nasal passages working against you, immediately reach for the neti pot. You can use warm water and even add a teaspoon of salt (iodide-free, preservative-free) — there are even salts especially made for neti pots with essential oils added. Lean over your kitchen or bathroom sink, tilt your head to the side and forward, and you’ll feel a slightly weird but enjoyably warm sensation of water flowing from once nostril and out the other. If you need step-by-step advice, there’s a great article here. I’ve come to find it an extremely comforting experience – it’s like a warm (slightly wet) hug — and it really does open those nasal passages temporarily.
MAKE ESSENTIAL OILS YOUR FRIEND
Not only do essential oils smell great, but they are also great at killing viruses. There are many ways to effectively use these in cold and flu season to protect yourself and speed healing. Use a diffuser in your home to add moisture to the atmosphere and also drop in essential oils. Another tip I like to use is to rub a special immunity blend on the bottoms of my feet at bedtime or when dressing in the morning. Oils can be more easily absorbed through certain areas of the body, including the feet. Some of the most effective single oils for cold and flu are tea tree (I like to dilute this with olive oil and drop into plugged ears), eucalyptus, oregano and bergamot. I’m also a fan of immunity blends — favorites of mine include Neal’s Yard Organic Defense, Thieves, and Thrive Market’s Defense Blend (which is also a steal!) There are a lot of great ones — make sure you choose a reputable brand that tests for pureness.
POP OREGANO OIL PILLS
Oregano oil is a super cleansing powerhouse – it will kill both good and bad bacteria so I use it mainly when traveling (by air) or when starting to feel run down or exposed to illness. I take mine on an empty stomach once a day and prefer Gaia for its pureness but many brands are available in stores and online.
CONSIDER COLOSTRUM
If you are vegan or have a dairy allergy, avoid this one because it does contain milk proteins. Bovine colostrum is available in pill form and — like human breast milk — is a source of nutrients that fight disease and is rich in vitamins, minerals, fats, disease-fighting proteins, and digestive enzymes. During cold and flu season, I supplement with a few capsules of colostrum once a day (this is dependent on brand and your doctors recommendations) on an empty stomach. Because colostrum is an animal product, it’s highly important that you find a reputable brand that only uses grass fed, pastured cows. Here is one I currently like.
Whichever strategies you employ, pick a couple and see how they work for you this flu season in prevention and relief. We all respond uniquely to different treatments. As always, any supplement suggestions here are not a substitute for professional medical advice or treatment; seek the advice of your doctor or medical health professional with any questions you may have! And when in doubt, a steaming hot toddy is always a good option too! Be well and stay healthy this winter.
