I don’t know a single person who likes getting sick, and who would.. As it means awkward conversations with the boss, letting down clients, infecting your family or partner and feeling like crap for what feels like forever! By following these simple tips, you can assist your body in healing itself faster. 

*Advice in this post is not a replacement of medical advice or diagnosis of any illness. 

Early symptoms  

You know that tickle in the throat, weird little cough, lacking your usual energy or sneeze more than what’s normal for you. This is the perfect time to start attacking. I have been able to knock many colds on the head before they eventuate by implementing the things I am about to share with you.

Symptoms of a cold/flu 

• Body aches
• Cough
• Headache
• Fever
• Runny nose
• Sore throat
• Swollen lymph nodes and glands

Rest up

Everyone knows rest is important, though it’s usually always ignored. The more your able to rest the faster you will recover, as the body is able to focus on healing itself and attacking the virus. This means getting back to work, study and life sooner in a  more productive and focused state.

Foods to increase

↑ Eat whole foods 

As close to their natural state as possible and not heavily processed. This is food your body will recognised and will provide you with all essential nutrients your body needs for its immune function. Eating healthy whole foods are essential in preventing illness, and disease.

↑ Water + electrolytes 

Drinking plenty of water and keeping hydrated will support your body to heal its self

Adding a small pinch of Himalayan salt to your water will help replenish electrolytes. Also adding a squeeze of lemon (for its vitamin c content), or a tablespoon of apple cider vinegar (a potent anti viral and antibacterial), will further assist in battling a cold/flu.

↑ Drink herbal tea

Herbal teas will assist in re-hydrating the body and have added medicinal benefits, examples below

Ginger

• Assists in fighting bacterial and viral infections
• Assists in clearing excess mucus
• Warms you up
• Calms nausea

Rose-hip

• High in antioxidants for immune system support

Peppermint 

• Helps fight viral and bacterial infections
• Increases sweating and helps reduce fever
• Cools down the body
• Breaks down congestion
• Reduce pain associated with headache

(Can also use peppermint oil in an essential oil diffuser

↑ Bone broth soup

Bone broth or chicken has been used in times of illness for centuries, it is a nice comforting food/drink that is easy to digest and super nourishing to the body, as its full of minerals and amino acids. You can also add ginger, garlic, turmeric and fresh herbs which will add more potent healing power to this super soup.

↑ Consume fermented foods and probiotics

Up to 80 per cent of your immune system resides in your gut. Therefor if your gut health is compromised, then so is your immune system. Knowing this, you can help prevent illnesses, as well as give your body what it needs to recover faster.

Fermented foods are great sources of naturally occurring probiotics, some examples are sauerkraut, kombucha, kefir and kimchi. There are also fantastic probiotic supplements available, though you need to ensure they have a broad spectrum of probiotic strains in them.

↑ Up the vitamin C

Upping your vitamin C intake through food and/or a quality supplement has been shown to reduce the duration of a cold/flu. It is best to avoid pre made fruit juices in the isles of your supermarket as they have been striped of their nutrients through processing. The best sources are whole fruits in their natural state such as fresh oranges, kiwi and berries.

↑ Raw honey

Local raw honey has potent antibacterial and viral effects, as well as helps to soothes a cough and a tickly/sore throat

Foods to Avoid 

⊗ Dairy 

Dairy products increase mucus in the body, which can make chesty coughs and runny noses worse.

⊗ Cold foods

Cold foods such as icy poles, cold drinks including cold smoothies. Although they may be soothing on a sore throat, they actually require a lot of energy from the body, as it needs to be warmed up in the stomach before digesting properly. Therefore it is best to have room temperature or warm foods as they require less energy from the body to digest.

⊗ Over eating

When your sick you want your body to focus all its energy on the immune system to help fight the illness, not on digesting big meals. So keep meals small.

⊗ Sugar

Sugar is an immune suppressant

⊗ Caffeine 

Caffeine acts as a diuretic which increases water loss, and depletes essential nutrients such as electrolytes. It is also perceived as a stress to the body and increases cortisol levels.

Sources include coffee, black tea, energy drinks and some fizzy drinks.

⊗ Alcohol

Alcohol weakens the immune system and dehydrates you, both of which will worsen and extended the duration of your cold

⊗ Processed foods and drinks

Packaged/processed foods and off the shelf fruit juices, are filled with preservatives, colourings, flavourings and sweeteners. Food additives are foreign to the body and cause stress, as your digestive system cannot recognise it. Processed foods and drinks offer no nutritional value they are best avoided.

Implement these simple things and I’m sure you will be feeling better sooner rather than later. Sending you big love and warm hugs ♥

*Seek medical advice if

• You or your child has a temperature of 40 degrees Celsius or more
• Your child is under 6 months of age
• Something doesn’t feel right or you are worried (trust your instincts)
• Symptoms are getting worse not better after a few days
• Difficulty breathing
• Chest pain
• Sudden dizziness
• Confusion
• Severe vomiting
• Fever with a rash