Cold and flu season is upon us, and our main priority during this one will be avoiding the germs. During these busy fall months, it’s easy to get wrapped up in your demanding life and let yourself get run down. Whether you’re pulling all-nighters as a student or spending extra hours at work, it’s important to put your health first. When you run yourself down, your immune system becomes weak and you become more likely to catch a cold. To avoid becoming sick during this busy season, check out some of my favorite tips below:

Wash your hands-

This is the simplest way to prevent germs from spreading. The suggested time to ensure a proper germ-killing hand wash is 20 seconds. Always wash your hands before and after you use the restroom — and especially before you eat. If you are in an environment where getting up to wash your hands every so often could be problematic, keep a bottle of hand sanitizer handy. By having a disinfectant at your disposal, it will be easier and more convenient to keep on top of constant hand washing.

Take a zinc supplement-

Zinc is often used for boosting the immune system, preventing lower respiratory infections and treating the common cold and recurring ear infections. During flu season, if you feel symptoms coming on, you can take a zinc supplement to avoid falling ill. You can find zinc supplements at your nearest pharmacy or grocery store. By taking zinc supplements, you’ll be able to reduce the duration of your cold.

Hydrate and eat healthy-

Drinking water and following a healthy diet can also help boost and maintain your immune system. Maintaining a healthy immune system lessens common cold symptoms and decreases the risk of getting a cold or the flu. Drinking lots of water throughout the day is not only important for preventing colds, but it’s also important for maintaining a healthy lifestyle. Switching from sugary drinks to water is a simple step that will make a huge difference in how you feel. Staying hydrated is something that should be practiced every single day, but especially during the colder months. It will reduce the likeliness of becoming sick.

If your mother treated your childhood cough, cold or flu with a bit of honey drizzled into a cup of tea, she followed a rich tradition of honey-based folk remedies. Modern science is just beginning to delve into honey’s protective properties, but emerging evidence indicates honey is an effective choice for treating flu-based coughs.

Honey For Cold And Flu Information-

People have been eating honey for as long as 3 million years. Cave paintings in Spain dated to around 7,000 B.C. show a figure gathering honey; the first beekeepers on record show up in ancient Egyptian records around 2,400 B.C. Until the age of exploration in the 16th and 17th centuries, sugar was a European rarity—honey was the main form of sweetener and a potent ingredient in many folk remedies.

Honey For Cold And Flu Benefits-

Honey contains dietary antioxidants, carbohydrates, sugars, acids, proteins and minerals, according to the National Honey Board, or NHB. Honey may also fight bacterial infections thanks to its antimicrobial properties. The NHB reports that honey contains “no vegetative forms of disease-causing bacterial spores,” a likely outcome of honey’s natural ability to keep bacteria from growing. Although all honey can fight bacteria, you’ll get more antioxidants from buckwheat honey than the more common clover honey. Although most colds and flus are caused by viruses, honey may help banish those pesky few respiratory infections caused by harmful bacteria.

Honey Vs Cough Syrup-

A recent study by the Penn State College of Medicine pitted buckwheat honey against dextromethorphan, or DM, an ingredient in children’s cold and cough medications intended to soothe coughs. The double-blind study found that honey outperformed DM in terms of soothing a child’s cough overnight, leading to better sleep for both children and parents. Just as surprising, the study also found that children who received no treatment and children treated with DM showed little difference in the severity of their symptoms.

Honey And Your Immune System-

A recent study published in “Evidence-based Complementary and Alternative Medicine” tested the effect of Nigerian jungle honey on the immune function and anti-tumor activity in mice. The Japanese and Californian researchers found that jungle honey boosted the immune function of injected mice, as well as decreased the size and weight of their tumors. Although it remains to be seen whether other types of honey offer similar benefits, the results are encouraging for believers in honey’s natural protective qualities.

Lemons are high in vitamin C, a natural antioxidant that enhances the immune system and has antiviral and antibacterial properties. Lemons are also high in potassium, an important mineral that helps the kidneys function to their fullest potential and is involved in regulation of blood pressure. Since the kidneys are essential in helping to flush waste matter from the blood, drinking lemon juice in combination with water or other foods provides support for renal function. Lemons also help alkalize the blood and urine by creating an alkaline-forming environment in the body, which slightly alters the pH. All of these factors suggest that lemons are one of nature’s near-perfect treatments to enhance the immune system and fight off a cold or flu.

Lemon For Chest Congestion-

By boiling a entire cut-up lemon and half an onion in a pint of water, you can make a decoction that will help cut through and reduce mucus in the chest, writes Jethro Kloss in “Back to Eden.” This mixture makes a tea that should be consumed a cup at a time, several times a day, to dry up congestion and sinus inflammation. It is quite bitter and can be sweetened with a small amount of honey or stevia.

Lemon For Sore Throat-

Slicing a lemon and boiling it in about 1 cup of water for 8 minutes makes a base for a soothing cough remedy. Once the mixture has cooled and you have removed the pulp, add 2 tbsp. glycerin and stir to mix. After 10 minutes, add 1 tbsp. honey. Take a sip whenever needed to relieve throat pain from a cold or flu.

Lemon For Cough-

Lemon juice and honey mixed together in a small bowl provides a simple and quick cough and sore throat treatment during the flu. Honey and other sweet syrups interfere with the mechanism that triggers coughing, soothing the tickling and itching and suppressing the cough.

Lemon For Insomnia-

Both the flu and a cold can make you so uncomfortable that it becomes difficult to sleep. A lemon-based hot toddy may provide relief. Mix together a shot of rum or scotch, 2 tbsp. each honey and lemon juice and a teabag of your favorite tea. Add boiling water and steep. This is an excellent drink not only for promoting peaceful sleep but for relieving a cough and a sore throat. Do not serve this to children unless you leave out the alcohol.

If your symptoms persist or worsen, call your health practitioner. In general it takes about seven to 10 days for a cold or flu to fully resolve. If you have a choice between using fresh lemon juice or bottled lemon concentrate, use the fresh juice, which is higher in vitamins and minerals. Organic lemons are preferred over nonorganic to avoid any pesticide or chemical residue that might remain on the skin and in the pulp.

Keeping your immune system healthy is very important, no matter the season. Naturally, what you eat can majorly influence your immune health. Certain foods may actually decrease your chances of getting sick, while others can help you recover more quickly if you do get ill.

Iron Rich Foods For Immune System Boost-

Iron is a mineral that plays an important role in immune function. A diet containing too little iron can contribute to anemia and weaken the immune system. That’s why it’s important to optimize your intake of iron-rich foods, such as meat, poultry, fish, shellfish, legumes, nuts, seeds, cruciferous vegetables and dried fruit.

You can also improve your absorption of iron from foods by using cast-iron pots and pans to cook, and avoiding tea or coffee with meals. Combining iron-rich foods with a source of vitamin C can help boost your absorption even further. That said, it’s important to remember that overly high blood iron levels can be harmful and may actually suppress the immune system. Therefore, it’s best to use iron supplements only if you have an iron deficiency, or on the advice of a doctor.

Probiotic Rich Foods For Immune System Boost-

Foods that are rich in probiotics are thought to help enhance your immune function. Probiotics are beneficial bacteria that live in your gut and help stimulate your immune system. Recent reviews show that probiotics may reduce the risk of developing upper respiratory tract infections by up to 42%.

They also help maintain the health of your gut’s lining, which may help prevent unwanted substances from “leaking” into the body and provoking an immune response. Studies also show that when people do get sick, those who regularly consume probiotics are up to 33% less likely to need antibiotics. In certain cases, regularly consuming probiotics may also lead to a faster recovery from illness.

Most studies on the topic provided participants with probiotic supplements. However, it’s also possible to increase your intake by making probiotic foods a regular part of your diet. Great sources of probiotics include sauerkraut, naturally fermented pickles, yogurt, kefir, buttermilk, kimchi, tempeh, miso, natto and kombucha.

Citrus Fruit For Immune System Boost-

Fruits like oranges, grapefruits and tangerines are high in vitamin C, a well-known immunity booster. Vitamin C is recognized for its antibacterial and anti-inflammatory properties. It also helps maintain the integrity of your skin, which acts as a protective barrier against infection.

In addition, vitamin C acts as an antioxidant, helping protect your immune cells against harmful compounds formed in response to viral or bacterial infections. Therefore, getting enough vitamin C is a great way to strengthen your immune system and may reduce your likelihood of infection.

Some studies also report that upping your vitamin C intake during the common cold may help you get better more quickly. That said, it might be more advantageous to increase your intake from plant foods rather than supplements, since plants contain other beneficial compounds that supplements may not. Other foods high in vitamin C include bell peppers, guavas, dark leafy greens, broccoli, berries, tomatoes, papaya and snap peas.

You may experience seasonal allergies in late winter or spring or even in late summer and fall. Allergies may occur occasionally as a plant you’re allergic to blooms, or you may experience around-the-clock allergies during specific seasonal months.

Essential oils may be used as an alternative or complementary treatment for allergy symptoms. They’re derived from plants and can be used in a variety of ways. Popular ways to use essential oils include: diffusing them into the air, using them in bath and spa products, applying them to the skin when diluted, spraying them into the air and breathing them in directly from the container.

Breathing in the oils’ scents is known as aromatherapy. This practice stimulates your body through your sense of smell. What you smell can affect other parts of your body.

Just like with aromatherapy, applying the oils to your body results in them entering your bloodstream. You should always dilute the essential oils before using them on your skin. A carrier oil, such as sweet almond oil or olive oil, can work well for this purpose. You usually mix about 5 drops of the essential oil to 1 ounce of carrier oil

Lavender For Allergies-

Lavender is a popular essential oil because of its many benefits. It may help soothe your symptoms during allergy season thanks to its ability to calm and reduce inflammation. One study concluded that the essential oil prevents allergic inflammation as well as the enlargement of mucous cells. Try using lavender in a diffuser for aromatherapy, or dilute it in a carrier oil and soak in a bath with a bit added.

Eucalyptus For Allergies-

Eucalyptus oil is known as an anti-inflammatory and may help you with your congestion. The cooling sensation you experience while breathing it in may also help you feel relief as you combat seasonal allergies. Try diffusing it into the air or breathing it in from the bottle to provide you with comfort.

Tea Tree Oil For Allergies-

There’s still significant research to be done on the connection between essential oils and allergy relief, but tea tree oil may help with allergy symptoms. This is because the oil is recognized as an anti-inflammatory. However, tea tree oils can also trigger allergies. Do a skin patch test carefully.
Only use tea tree oil topically. Don’t ingest it.

Being sick, even when you’re home in bed, isn’t fun. The combination of body aches, fever, chills, and nasal congestion can be enough to make anyone miserable. There are plenty of home remedies that can alleviate your symptoms and get you back to normal. If you still feel sick after a few weeks, make an appointment with your doctor. If you have trouble breathing, have a rapid heartbeat, feel faint, or experience other severe symptoms, get medical help sooner.

Chicken Soup Cold And Flu Remedy-

Chicken soup may not be a cure-all, but it’s a great choice when you’re sick. Research suggests that enjoying a bowl of chicken soup with vegetables, prepared from scratch or warmed from a can, can slow the movement of neutrophils in your body. Neutrophils are a common type of white blood cell. They help protect your body from infection. When they’re moving slowly, they stay more concentrated in the areas of your body that require the most healing.

The study found that chicken soup was effective for reducing the symptoms of upper respiratory infections in particular. Low-sodium soup also carries great nutritional value and helps keep you hydrated. It’s a good choice, no matter how you’re feeling.

Ginger Cold And Flu Remedy-

The health benefits of ginger root have been touted for centuries, but now we have scientific proof of its curative properties. A few slices of raw ginger root in boiling water may help soothe a cough or sore throat. Research suggests that it can also ward off the feelings of nausea that so often accompany influenza. For example, one study found that just 1 gram of ginger can alleviate clinical nausea of diverse causes.

Honey Cold And Flu Remedy-

Honey has a variety of antibacterial and antimicrobial properties. Drinking honey in tea with lemon can ease sore throat pain. Research suggests that honey is an effective cough suppressant, too. In one study, researchers found that giving children 10 grams of honey at bedtime reduced the severity of their cough symptoms. The children reportedly slept more soundly, which also helps reduce cold symptoms.

You should never give honey to a child younger than 1 year old, as it often contains botulinum spores. While they’re usually harmless to older children and adults, infants’ immune systems aren’t able to fight them off.

Your immune system is your body’s version of the military: sworn to defend against all who threaten it, both foreign and domestic. It has some really interesting soldiers that help make this possible.

Your immune system protects against disease, infection, and helps you recover after an injury. The immune system is a complex fighting system powered by five liters of blood and lymph. Lymph is a clear and colorless liquid that passes throughout the tissues of the body. Together, these two fluids transport all the elements of the immune system so they can do their jobs.

Fever and inflammation are good signs-

Having a fever and inflammation can be unpleasant, but they’re signs that your body is doing its job. Fever releases white blood cells, increases metabolism, and stops certain organisms from multiplying.
Inflammation occurs when each damaged cell releases histamines. The histamines cause the cell walls to dilate. This creates the redness, heat, pain, and swelling of inflammation. As a result, your body limits the effects of the irritant.

Sleep And Your Immune System-

Have you been running around like crazy, and suddenly find yourself sick? That’s your immune system getting its revenge. If you’re not getting more than five hours of sleep a night, your immune system can become depressed, just like you. This leaves you open to colds, flu, and infection.

Sunlight And Your Immune System-

Exposure to sunlight is how your body naturally produces vitamin D. This helps ward off an array of bad things like depression, heart disease, and certain cancers. It’s even good for people with autoimmune disorders.

A fair-skinned person only needs about 10 minutes on a sunny day to get all the vitamin D they need. However, too much sun can cause temporary damage to your immune system and eventually lead to skin cancer. Remember some sun is good, but you need to protect your skin when you plan to spend time outside.

Stress And Your Immune System-

Your immune system is ready for anything you can throw at it. But it can only handle so much. Stress has a significant effect on your immune system. During stress, a series of events release cortisol, adrenaline, and other stress hormones from the adrenal gland. Together they help your body cope with stress. Normally, cortisol is helpful because it decreases the inflammation in the body that results from the immune responses caused by stress.

Allergies And Your Immune System-

Anyone who experiences seasonal allergies or hay fever probably wants to curse every molecule of pollen or dander around them. These microscopic particles cause the release of histamines, which create some of the nasty symptoms of allergies.

Allergies don’t affect everyone. They’re caused when your body mistakes something harmless, such as pollen or a type of food, as a pathogen. Your body launches an immune response against it, causing you to experience allergy symptoms.

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include these 3 powerful immune system boosters.

Citrus Fruits and Boosting Your Immunity-

Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections.

Popular citrus fruits include: grapefruit, oranges, tangerines, lemons, limes and clementines.
Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Red bell peppers and Boosting Your Immunity-

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Broccoli and Boosting Your Immunity-

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

Your immune system is constantly active, figuring out which cells belong to your body and which don’t. This means the immune system needs a healthy dose of vitamins and minerals to keep its energy up and going. The following recipes are packed with essential nutrients for everyday health or for fighting off the cold and flu. Learn which immunity-enhancing nutrients each juice has so you can start your mornings off with a refreshing boost to your body’s natural defenses.

Apple, carrot, and orange juice for Immunity-

Carrots, apples, and orange are a winning combination for helping your body protect itself and fight off infections.

Orange and grapefruit for Immunity-

Vitamin C has antioxidant and other properties that protect your cells from substances that damage the body. A deficiency of vitamin C can lead to delayed wound healing, inability to properly fight infections, and impaired immune response. Fortunately, this citrus explosion by The Black Peppercorn contains more than enough of your daily intake of vitamin C.

Homemade tomato juice for Immunity-

The best way to be sure your tomato juice is fresh and without added ingredients is to make it yourself. The Balance, a site about frugal living, has a wonderful recipe for homemade tomato juice. The best part is that no juicer or blender required, although you’ll want to strain the bits and pieces through a sieve. Tomatoes are rich in folate, which help lower your risk of infections.

Kale, tomato, and celery for Immunity-

Kale is a staple for many green juices, but the Kale Mary — Serious Eats’ take on a bloody Mary — is truly one of a kind. Instead of cutting the taste of kale with fruits, this recipe uses tomato and celery juice, adding more than enough vitamin A. The horseradish in this recipe may also provide anti-inflammatory benefits. Blend it up for a drink that’ll awaken your senses.

Beet, carrot, ginger, and turmeric for Immunity-

This fortifying juice by Gourmands in the Kitchen has four root vegetables that’ll help your immune system and decrease inflammatory symptoms. Inflammation is often an immune response to infections. It can cause flu or cold symptoms like a runny nose, coughs, and body aches. People who have rheumatoid arthritis may especially benefit from drinking this juice, as the turmeric and ginger have anti-inflammatory effects.

The immune system is one of the most important parts of human health, mainly because it is responsible for keeping the rest of our body healthy! Although, we don’t like to think about it this way, our bodies are constantly under attack from environmental, biological, psychosocial, physical, bacterial, fungal, and viral agents that are trying to make us anything but healthy. We are unaware of all the work our body does to maintain our health, but it is vital that we keep our immune system functioning at a high, efficient level so we can live healthy.

Some of the most important aspects of immune health, outside of lifestyle choices, are the foods we put into our body. A balanced diet including certain key minerals, vitamins, and organic compounds can make a huge difference between constantly feeling under the weather and protecting your vital systems every hour of every day. Antioxidants are a key part of the immune system battle, but there are plenty of other factors as well, which we will explain in greater detail below. Now, check out some of the best foods to give your immune system that healthy boost you need.

Blueberries And Immunity-

This very popular superfood is known to contain anthocyanins, tannins, resveratrol, phytonutrients, as well as potassium, fiber, vitamin C, and manganese. All of these components make blueberries one of your best defensive fruits to improve the strength of your immune system against a wide variety of illnesses, infections, and chronic diseases.

Oranges And Immunity-

People often turn to orange juice when they’re feeling sick, and with good reason. The high content of vitamin C gives a boost to the immune system by stimulating the activity of white blood cells, and vitamin C acts as an antioxidant to combat the effects of free radicals in the body. Vitamin C also is a vital component in collagen, which keeps your tissues and cell membranes healthy, protecting against attack from infections and viruses.

Chicken Soup And Immunity-

Although this is a classic cold remedy, chicken soup really does have immune system-boosting properties. A specific amino acid, cysteine, is released when chicken is cooked, and it has a healing effect on the respiratory system and fights the accumulation of mucus, which can often carry more bacteria and pathogens into the body.

Garlic And Immunity-

Although it might make your breath smell, garlic is a great way to boost your immune system. Along with the mineral content that is always beneficial for the body, garlic also contains an organic compound called allicin, which specifically defends against bacteria and can eliminate certain infections.It also contains thiosulfinates, sulfur-containing compounds that ward off certain diseases. Garlic has been used for centuries in cultures around the world as a natural immune system booster.