Immune Boosting & Cold Fighting Tips

These are the things I do when I feel a cold coming on which allows me to fight it off before it even becomes a full-blown cold, or at least reduce it to a day or two of milder symptoms. 

1. Take high doses of Vitamin C

The ultimate immune booster. Studies show it can reduce symptoms up to 30% with a daily dosage of between 1,000 – 4,000 mg. I recommend 500 mg every few hours throughout the day.

2. Drink Echinacea Tea

This herb can shorten the length of a cold. To amp up the benefits, add a teaspoon of manuka honey which has powerful antimicrobial properties.

3. Gargle with Salt Water

If you have a sore throat. Mix 1 tsp in 6-8 ounces of water and garlic for 30 seconds to break up mucus and get rid of bacteria in the throat.

4. Sip Bone broth

This is the immune system secret weapon. Bone broth is loaded with nutrients such as glucosamine, glycine, gelatin, vitamins and minerals to help heal the gut. Since 80% of your immune system resides in the gut, a healthy gut means a healthy immune system! There are lots of ways to use bone broth. Some of my favorites are plain in a mug with minced garlic, ginger and turmeric; made into a warm breakfast smoothie; or used as the base of soups and stews.

5. Fill up on probiotics

For the same reasons as above, I recommend taking a probiotic supplement (Thorne Research Referral Code: HCP1116342) as well as eating probiotic-rich foods, such as sauerkraut, miso, kimchi, etc. daily.

6. Make sure your vitamin D levels are optimized

Vitamin D is critically important for our immune health and most of us are deficient. Optimal levels are between 50-70 ng/ml. If you’re coming in under 50, you’ll need to supplement (Referral Code: HCP1116342) with vitamin D3.

7. Add in adaptogens

I’ve written pretty extensively about the health benefits of adaptogens. My three go-tos for immune support are ashwagandha, astragalus, and chaga. Take in capsule, tincture, tea or powder form throughout the winter to keep your immune system in tip top shape!

8. Grandma knows best! 

Make a batch of chicken soup to reduce inflammation and ease cold symptoms. This tried and true cold remedy is now backed by research! Check out my immunity chicken soup recipe which includes other cold-busting superpowers like ginger, garlic, astragalus and mushrooms.