Preparing for flu season

As the seasons are changing, the air starts to become brisk and chill. But that's not that's all in the air: harmful germs are also lurking, poised and ready to strike. 
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Luckily there are plenty of simple ways to support immunity and keep us feeling strong in the face of illness season. 

Illnesses to beware of this fall and winter.

• RSV, a respiratory virus, usually causes cold like symptoms like runny nose, sneezing, and wheezing. 
• Influenza, also known as the flu, characterized by a stuffy nose, sore throat, coughing, body aches, and fever. 
• The common cold, with many of the same symptoms as the flu, minus body aches and fever. 
• COVID-19 exhibits flu like symptoms with extreme cases causing shortness of breath 

Who's the most vulnerable? 
Children are the most susceptible to catching viruses because of their underdeveloped immune systems, as are people over the age of 65, pregnant women, people who smoke, and anyone with a weakened immune system due to chronic illness. 

What to Eat for Immune Health 

Antioxidants 
Try to eat a "rainbow" of foods, says Sivasankaran, meaning brightly colored fruits and vegetables high in antioxidants, which offer antiaging and anti-inflammatory benefits that play an important role in preventing many chronic diseases. These include berries, leafy green vegetables, carrots, and squash.
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Healthy Fats
In addition to wholesome fruits and vegetables, include healthy fats such as good quality extra-virgin olive oil, coconut oil, avocado, and nuts as these can help with inflammation and cellular responses. 

Fermented Foods
Foods with live bacteria culture like kefir, sauerkraut, kimchi, and yogurt are full of probiotics which provide support to the immune system by promoting healthy bacteria in the gut.

Herbal Teas and Soups
Along with antioxidant rich raw honey, soups, and bone broth, herbal teas can be very nourishing and soothing this time of year, says Duffy. When making soups, try adding plenty of garlic and warming spice like ginger, cinnamon, and turmeric for their antioxidant and antimicrobial properties. 

Healthy Fats
In addition to wholesome fruits and vegetables, include healthy fats such as good quality extra-virgin olive oil, coconut oil, avocado, and nuts as these can help with inflammation and cellular responses. 

Unwind and Get a Good Night's Sleep

Those who consistently get less than seven hours of sleep a day are up to three times more likely to catch a common cold than those who generally sleep eight or more hours. This is because during sleep, our bodies build up defenses; when we don't sleep enough, we lack the antibodies needed to fight infection.

If you're having trouble sleeping, try creating a sleep ritual, like journaling or taking a warm bath, avoiding screens and large meals before bedtime, or cutting out caffeine. 

Stress stimulates a fight or flight response in the body; when this happens., our white blood cells are weakened, and we become more vulnerable to infection. 
Incorporate self-care rituals into you daily life like daily yoga or having quiet time with a cup of tea. 

Supplements for Immune System

Supplement	Benefits
Echinacea	May help reduce chances of getting sick by helping to stop the spread of some types of  viruses and germs.
Elderberry	May help cold and flu symptoms resolve faster by reducing inflammation and strengthening the immune system.
Ginseng	May help the body fight off infection by reducing inflammation.
Garlic	May help support immunity and fight infections with its antibacterial properties.
Oil of Oregano	Has antibacterial, antimicrobial, and anti-inflammatory properties; may help kill certain cold and flu viruses.
Zinc	May help shorten the duration of the common cold.
Medicinal Mushrooms	Are rich in antioxidants and have anti-inflammatory and antimicrobial properties.
NAC	Replenishes the body's glutathione and acts as an anti-inflammatory.
Vitamin C	May help reduce duration of common cold symptoms by enhancing antibody function.
Vitamin D	May help fight off infection by regulating immune cell activity.
Selenium	May help the body fight infection by reducing inflammation and boosting white blood cells which help the body fight off viruses and germs.
Probiotics	May reduce occurrences of colds and flu; may also help reduce duration of symptoms.
Bee Propolis	Used to help reduce the duration of cold and flu symptoms with its antioxidant, antiviral, and anti-inflammatory properties.

Feeling a Sore Throat Coming Around? Here's Help.

We all know the feeling of a dreaded sore throat. It can either go away, or lead to something worse. Thats why we think it's important to know what to do as soon as you feel discomfort in your throat. 

Here is a list of natural remedies to try and foods you may want to avoid:

Natural Remedy	Benefits for Sore Throats
Licorice Root	Steeping licorice-root leaves in hot water may reduce irritation and soothe sore throats.
Peppermint	Main active ingredient, menthol, can effectively soothe sore throats and thin mucus.
Slippery Elm	Contains mucilage, which transforms into a gel-like substances when mixed with water that may coat the throat to soothing effect.
Chamomile	Antioxidant, astringent, and anti-inflammatory properties may make sipping chamomile tea useful in easing sore throat pain.
Sea Salt	Gargling with sea-salt solution may help relieve pain and inflammation.
Apple Cider Vinegar	Gargling with diluted ACV solution may ease sore throat.
Cayenne	Active ingredient, capsaicin, has the potential to ease pain and reduce inflammation.
Bone Both	May help reduce inflammation, thereby diminishing throat soreness.
Turmeric	Antimicrobial, anti-inflammatory, antiseptic, and antioxidant properties may, when mixed with water or steeped as tea, provide relief from sore-throat pain.

Foods to Avoid	Foods to Soothe
Crisp Toast	Yogurt
Popcorn	Soup
Crackers	Smoothies
Raw Vegetables	Oatmeal
Acidic Fruits	Ice Cream

Some people do avoid dairy as it may thicken mucus production. Beware of drinks that are overly hot, which can lead to further irritation.