Health

Supplements To Fight The Cold & Flu

It’s that time of year! You can barely walk around the block without hearing spluttering, sneezing and nose blowing. There’s no need to live as a hermit through the winter, to avoid getting sick. I’m hear to arm you with the tools to help protect your immune system at the first sign of feeling run down, or to knock down the duration and severity of an existing cold.

Following from last weeks post, I wanted to share some of my top supplements I keep in my cold and flu first aid kit 🙂

Vitamins

  • Vitamin C, 3-7gms, spread out over the day. A buffered form including Magnesium ascorbate, Sodium ascorbate and Calcium ascorbate is less irritating for sensitive stomachs. Decrease the dose however, with any lose bowel movements. Vitamin C supplementation helps to boost the immune system function and development of lymphocytes into T and B blast cells, which are precursors for other important immune reactions in the body.
  • Vitamin A 9000IU daily. To help support mucosal surfaces and assists the elimination of mucous build-up. Maintenance dose of Vitamin A is achieved through taking a Cod Liver Oil supplement.
  • Vitamin D, 1000IU daily (if your levels are already at 80-100 nmol/L), otherwise you will need more. Vitamin D plays a major regulating role for the immune system.

Minerals

  • Zinc, 20-30mg a day. Take it at night, to avoid feeling nauseous. Zinc supplementation has the ability to reduce the severity and duration of colds.
  • Magnesium, 300-600mg daily of the bisglycinate form. Magnesium will help to reduce tension, stress and help promote a restful sleep.

Enzymes

  • Proteolytic enzymes (protein digesting), taken away from food can help destroy pathogens in the body. This accelerates the recovery from a cold or flu.
  • Other enzymes Papain and Bromelain can also help to break down inflammation and mucous. Helpful for those stuffy sinuses and snotty noses!

Herbs

  • Astragalus, 2-4gm per day, for helping to fight off a cold, flu and cold sore virus.
  • Conifer Green Needle Extract 320mg capsules, up to 6 times over the day will help act as an antimicrobial for respiratory conditions.
  • Aloe Vera Juice (preservative free), 20mls first or last thing. Aloe has the ability to enhance lung cell health.
  • Oregano Oil, 1-5 drops, up to 3 times over the day. Oregano has powerful antibacterial and antiviral properties. Be aware, this is intense and you may want to chase it down with Vitamin C powder or lemon juice to take the edge off!
  • Olive Leaf Extract, 7.5mls twice daily ca help aid the recovery of viral infections, especially when a fever accompanies your cold and flu symptoms.
  • Ask your Naturopath or herbalist to supply a liquid mix for your cough, including Liquorice root, Plantain leaf, Thyme, Elecampane, Elderberry, Yarrow and Boneset.
  • Medicinal mushrooms, including Reishi, Shiitake and Cordyceps, 4-8gm daily, for their powerful anti-viral action.

Antioxidants

  • Glutathione, the body’s master antioxidant also plays an important role to protect and strengthen your immune system. Glutathione enhances the production of the body’s white blood cell production and function, which play an important role in collecting waste in the body and maintaining clean body fluids. More on Glutathione here.

Gut Support

  • Probiotics, 20-100 billion good bacteria per day. Specific strains for boosting immunity include Lactobacillus acidophillus, Bifidobacterium lactis and Lactobacillus rhamnosus. Fermented foods are great for maintaining immune health, however with a cold or flu, I recommend to up your good bacteria dose and hop into the probiotics.

Conclusion

Together with a nourishing diet, vitamins, minerals, enzymes, antioxidants, herbs, essential oils and probiotics, can play an important role in boosting your immune health. They can help to prevent, treating and reduce the severity and duration of the common cold and dreaded flu. Yep that includes the man flu! 😉

 

What are you favourite remedies in your cold and flu first aid kit?

Love, health & happiness,

Kasey

ps. I LOVE playing with essential oils! If you do too and want to join my doTERRA essential oils team, please email me at kasey@77.104.168.74. I can’t wait to connect with you x

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Get To Know Me

Kasey Willson ND

Hi there,
I’m Kasey, an Adelaide based Naturopath & Nutritionist, Author of Balanced, The Natural Way To healthy Hormones. You may have also seen me out and about speaking at health events.
My mission is to nourish you with food inspiration, empowering health information and lifestyle support for creating balanced hormones, thriving digestion and vibrant energy levels!

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