My Throat Hurts…


That familiar sinking feeling hit me when my son exclaimed those familiar words over the weekend: “My throat hurts.”  Yes, it’s that time of year again- cold and flu season is upon us.  While it might seem like everyone around you is getting sick, there are proactive steps you can take to stay healthy.  To help you ward off illness, especially during cold and flu season and while traveling, I’ve put together a collection of my top supplements and herbs to boost your immune system.


There’s an old adage that says “if you treat a cold it’s gone in seven days, if you leave it alone, it’s gone in a week.”  However, evidence shows that natural supplements are not only effective for prevention, but they may also shorten duration and severity of colds and flu.


It’s important to note that while these supplements are generally safe, if you have any questions or concerns, check with your medical provider.  If you’re pregnant or breastfeeding, then it’s best to avoid.


Elderberry:

Elderberry has earned its place as a staple in my medicine cabinet for good reason.  This powerful natural remedy has a wealth of evidence supporting its effectiveness in both preventing and treating respiratory illness, while giving your immune system a boost.  When taken at the start of onset of symptoms (1 tsp, 3-4x/day), it may reduce the duration and severity of symptoms of colds and flu.


Mountain Rose Herbs is my favorite place to buy Elderberry syrup that you can use to make one of my favorite immune boosting recipes.


Elderberry gummies

INGREDIENTS

1/2 cup water

2 Tbsp grassfed gelatin

3/4 cup fresh squeezed orange juice

3 Tbsp fresh squeezed lemon juice

2 Tbsp Elderberry Syrup

 

DIRECTIONS

Bloom gelatin in the water by whisking with a fork until dissolved, then allow to sit about 5 minutes. Heat orange, lemon and elderberry syrup, then pour hot liquid into the gelatin mixture. Pour into fun molds like these gummy bear or into a glass dish and cut into cubes!

 

Makes 12 servings, one serving is about a 1 inch cube

Nutrition Per Serving: 26 Calories, 0g Fat, 2g Carbs, 2g Protein




Elderberry Fire Cider

  • All ingredients should be organically grown, if possible
  • (Charlie, use the same mountain rose link for the elderberry syrup)

  • 1/2 cup or more dried Elderberries
  • 1/2 cup grated fresh Ginger root
  • 1/2 large Onion, chopped
  • 12 cloves Garlic, minced
  • 2 Cayenne peppers, chopped
  • 1 Lemon, zested and sliced
  • 1/2 Grapefruit, sliced
  • 2 sprigs Rosemary
  • 3 Tbsp fresh grated Turmeric root
  • Apple cider vinegar (preferably with the mother)
  • Local, raw honey optional
DIRECTIONS
  1. Place everything except the vinegar and honey in two wide-mouthed half-gallon mason jars.
  2. Pour in enough Apple cider vinegar to cover the ingredients. Seal the jars.
  3. Shake with healing intentions and store in a cool, dark place for 4-5 weeks.
  4. Strain out the solids.
  5. Add optional honey to taste.


Biocidin TS Daily Herbal Throat Spray:

  • This is an easy to use throat spray containing Biocidin, a broad spectrum antimicrobial.  Studies have shown that it can stimulate a rapid increase in immune activity within just 60 minutes of use.
  • Whether you’re sensing the telltale tingle of a sore throat, surrounded by people under the weather, or navigating winter travels, this is an absolute essential for your medicine cabinet.

Superfood Honey

  • Upgrade your immune support with Superfood Honey.  This propolis containing honey is the perfect compliment to your morning cup of tea, providing an extra layer of defense for your health.

Zinc Acetate

  • Zinc is a mineral that should not be taken as a supplement year round as it can disrupt copper balance in the body.  
  • However, when you feel the onset of illness, it’s the perfect time to pop a zinc lozenge.  Zinc lozenges are the preferred form for preventing infection in the sinuses and respiratory tract, where they may also lessen inflammation.  
  • Take them within 24 hours of symptom onset, using it throughout the day to reduce cold symptoms by 2 to 4 days.  
  • Zinc acetate, found in this product by Life Extensions, contains potent antiviral properties.  
  • The only warning that comes with this is that zinc can be nauseating, so don’t take it on an empty stomach.

Vitamin D3 + K2

  • If you’re supplementing with Vitamin D alone, think again.  For your body to properly utilize vitamin D, it requires synergy, which occurs with Vitamin K2. 
  • Vitamin D plays a pivotal role in supporting your immune system, but in order to absorb it,  you must also ensure adequate consumption of the bioactive form of Vitamin A.  
  • A great way to do this is to include cod liver oil.  Just a teaspoon a day is great for immune function, and I promise, this one from Carlson Lab’s won’t be fishy at all!  
  • Also, just a note about vitamin D, be sure to get your levels tested so you know how much supplementation is right for you.

MegaSporeBiotic

  • Considering 80% of your immune system resides within your gut (and because the gut is my favorite topic), you already knew that in order to support your immune system, we were going to talk about gut health.  One of the best probiotics on the market is MegaSporeBiotic.  It promotes microbial diversity and abundance in your GI tract, and maintains a healthy gut lining.  All of this is magic for your immune system!


Vitamin C

There is plenty of evidence to support the use of vitamin C to shorten colds and lessen symptoms.  However, I never recommend vitamin C supplements. Excess intake of ascorbic acid, the synthetic form found in vitamin C supplements, can cause copper imbalances in the body, which further depletes immune function.  Instead, aim to consume whole food sources of vitamin C daily.  An adrenal cocktail (Charlie -link to adrenal cocktail handout) is the best way to ensure you’re getting a good amount every day, but you can also include food such as citrus, berries, bell peppers, and dark leafy greens.


Lastly, remember that good health isn’t achieved by supplementing your way to good health. Don’t forget to prioritize stress management, quality sleep, and eating a whole foods diet throughout this cold and flu season.