Staying Healthy This Cold & Flu Season
Did you know, people with a depressed immune system and/or nutrient deficiencies are more likely to catch a cold or virus?
It may seem impossible to stay healthy during cold and flu season, but there are many ways to boost your immune system and limit the amount of time you are sick.
Wash Your Hands Often- This practice will help avoid getting and spreading germs to others. Make sure you are washing with soap and water for at least 20 seconds.
Stay Hydrated- 75% of Americans are chronically dehydrated. All of the cells and organs in our body need water to function properly. Your goal should be at least 64 ounces of water a day and then work your way up to drinking half your body weight in ounces (ex: if you weight 150 pounds, you should be consuming 75 ounces of water each day).
Eat a Healthy Diet- Eating plenty of fruits and vegetables is one of the best ways to get vitamins and minerals needed to keep you healthy. Eat real whole foods and avoid processed foods.
Get Plenty of Sleep- Lack of sleep may inhibit your immune system. Getting enough sleep on a regular basis is key to maintaining good health.
Exercise Regularly- Not only can regular exercise lower stress, but it can stimulate the immune system and promote healthy sleep.
Probiotics- Restoring the beneficial bacteria in your gut with probiotic rich foods and supplements can help boost your immune system.
Fresh Air- This will help get you necessary sunlight/vitamin D as well as giving you some clean fresh air free of indoor germs.
Manage Stress- This is unique for each of us but here are some ideas that may be worth adding to your routine- meditation, journaling, practicing gratitude, exercise, scheduling “you” time, learning how to say no and spending time doing things that bring you joy, make you smile and laugh.
In addition to these suggestions I love keeping my immune system healthy with bone broth, elderberry syrup/gummies and hot water with lemon. Below you will find my favorite recipes to make your own bone broth and elderberry syrup, as well as my favorite brands to purchase. These can be used before you get sick or during to minimize the duration.
Stay healthy my friends!
Bone Broth
One of my favorite things to sip on when I’m feeling under the weather is consume bone broth because it’s full of vitamins, minerals and it has many healing compounds.
Benefits of Bone Broth
- Supports immune health
- Fights inflammation
- Improves joint health
- Boosts detoxification
- Maintains healthy skin
- Improves sleep and brain function
- Aids in weight loss
- Benefits the digestive system
Some of my favorite store bought brands include; Osso Good, Epic, Bonafide Provisions and Kettle & Fire.
Make Your Own Bone Broth
Homemade Bone Broth
Ingredients
Bones (chicken, beef, lamb or pork)
Veggies (onion, garlic, carrot, celery)
Fresh Herbs (basil, parsley, thyme, oregano)
Splash of apple cider vinegar (about 1-2 tablespoons)
1 teaspoon unrefined sea salt
Filtered water
Directions
Place bones, vegetables and herbs into a large stock pot and cover with water, leaving plenty of room for the water to boil.
Add two tablespoons of apple cider vinegar to water prior to cooking. This helps to pull out important nutrients from the bones.
Heat slowly. Bring to a boil and then reduce heat to simmer for at least six hours. Remove scum as it arises.
Continue to cook low and slow. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around bone.
Bone Broth in an Instant Pot
Ingredients
Bones (chicken, beef, lamb or pork)
Veggies (onion, garlic, carrot, celery)
Fresh Herbs (basil, parsley, thyme, oregano)
Splash of apple cider vinegar (about 1-2 tablespoons)
1 teaspoon unrefined sea salt.
Filtered water
Directions
Roasting beef, lamb or pork bones beforehand will add to the flavor 350F for 30 min
Place bones in Instant Pot and top with veggies, herbs, apple cider vinegar, and salt.
Add water until the pot is 2/3 full. If you have time, let the pot sit for 30 minutes so the vinegar can begin to pull minerals out of the bones.
Select the 'Soup' button and set the pressure to "low" while increasing the cook time to 120 minutes.
After two hours, allow the Instant Pot to depressurize naturally.
Strain the broth and discard the bones and vegetables. Pour broth into jars and store in the fridge.
Elderberry Syrup
Benefits- I love using Elderberry Syrup for many reasons;
High in Vitamins A & C
High in Quercitin (an antioxidant)
Anti-Inflammatory
Antiviral
Helps Treat Cold & Flu
Tastes Awesome!
Homemade Elderberry Syrup
Did you know you can make your own right at home and it’s easy!
Ingredients
⁃ 1 Cup Organic Dried Elderberries
⁃ 1 Teaspoon Cinnamon
⁃ 1 Cup Raw Honey
⁃ 1-2 Cloves
⁃ 2 Tablespoons Grated Fresh Ginger
⁃ 3 Cups Water
Directions
Place elderberries, cinnamon, cloves, ginger and water in a saucepan and bring to a boil
Once boiling, reduce to a simmer and cook for 45 minutes
Remove from heat and mash the berries
Let cool. Strain the mixture, add the honey and store in a glass container in the refrigerator for up to 6 months
Dosage ⁃ 1/2-1 teaspoon for kids ⁃ 1/2-1 tablespoon for adults
If you can’t make your own there are many great store bought brands. You want to look for minimal ingredients and organic. I like the elderberry syrup from Seattle Elderberry, you can find it here.
Elderberry Gummies
Fat Stone Farm Elderberry Gummy Kit
This delicious, good-for-you gummy treat is packed with elderberry and fun for the entire family. This is the perfect opportunity to get the kids involved.
Here are two awesome recipes to make your own at home; Against All Grain has a Cold Buster Gummy recipe here and Wellness Mama has a Flu Busting Gummy Bear recipe here. They are both easy and delicious!
Elderberry Gummy Kit
Don’t have elderberry syrup or the time to make our own? You can order this kit from Fat Stone Farms. This kit makes 30 elderberry gummies, with 2,100 mg of elderberry per gummy.
What’s included;
1 non-BPA silicone tray
2 mini bottles Elderberry Apple Shots
1 mini bottle Organic Maple Syrup
2 packets of Kosher Beef Gelatin
Recipe Card
Hot Water & Lemon
Benefits of Drinking Hot Water & Lemon
Aids Digestion
Diuretic/Cleanses System
Boosts Immune System
Balances pH Levels
Clears Skin
Energizes and Enhances Mood
Promotes Healing
Freshens Breath
Hydrates Lymph System
Aids in Weight Loss
Hot Lemon & Ginger Water With Honey
Stay hydrated and give your immune system a gentle boost to fend off common winter ailments with this naturally soothing, anti-inflammatory drink can help to aid in digestion, improve skin, and help you get back to feeling your best.
Health Benefits
Lemon- Lemons are rich in vitamin C and have naturally occurring anti-bacterial and anti-inflammatory properties.
Ginger- Ginger has the ability to help with nausea and upset stomach as well as anti-inflammatory properties.
Honey- Raw honey has natural anti-fungal and antibacterial properties; it’s a good source of antioxidants and is great for boosting immunity.
Ingredients
½ organic lemon sliced
½ inch piece of fresh ginger peeled and thinly sliced
1 teaspoon of raw or local honey
8-12 ounces of boiling water
Directions
Add lemons and ginger to the bottom of your favorite mug
Pour boiling water over lemon and ginger
Let steep for a few minutes
Stir in honey