I am a big fan of autumn; honestly what’s not to love? Crisp mornings, cosy nights and cashmere jumpers.... I am however not such a big fan of cold and flu season. And its officially the season, it seems to have arrived in full force. As soon as the 1st October hit all my closest family & friends were struck down. Before the virus comes your way here are my top 10 tips to escape the dreaded infection. It’s worked for me so far! I really hope I have not just jinxed myself writing this. Cut your risk of getting sick and follow these tips to make this autumn, your healthiest yet, the 'natural' way...
It’s all about boosting your immune system so its in optimum health.
1) Dose Up on Vitamin C
Dosing up on vitamin C can not only prevents colds but can also shorten the time you’re sick and reduce severity of the symptoms.
If I even feel the slightest cold coming on I am down at my local Holland & Barrett loading up on Vitamin C supplements. These supplements are recommended, vitamin C-1000mg, take only 1 a day for a boost. Vitamin C will support the immune & nervous system and contribute to the reduction of fatigue. There is a lot of debate over whether the vitamin helps prevent colds but it always seems to help me, and there is no downside to increasing your intake, so what have you got to lose?
Food wise, we all know Oranges = Vitamin C (a medium orange provides 69.7mg of vitamin C), these 8 foods actually contain a hell of a lot more of the vitamin so load up on the following to get your fix:
1) Chilli (half a cup of chilli peppers contains 107.8mg of vit C).
2) Red bell pepper (1 cup = 190mg of vit C)
3) Green bell pepper (1 cup = 120mg of vit C)
4) Kale (1 cup – 80.4mg of vit C)
5) Brocolli – (132mg = 1 serving)
6) Strawberries (1 cup = 84.7mg)
7) Cauliflower (1 head = 127.7mg) – steam it, roast it or mash it. Try this cauliflower mash or cauliflower pizza crust recipe…
8) Brussel sprouts (1 serving = 74.8mg of vitC)
2) Order a Curry
Get ordering that green thai curry. I am a big fan of the curry’s at Busaba Eathai because their not too 'set your mouth on fire' spicy. The chilli in curry's is not only high in vitamin C but it can help clear your sinuses to de-congest.The capacisin that makes chilli hot is also linked with helping relieve joint & muscle pain, another symptom of the dreaded cold.
Also, if sushi is your thing try eating it with wasabi and add horseradish to help relieve symptoms of congestion.
3) Inhale Essential Oils
Morning and night, add a few drops of thyme or eucalyptus oil to boiling water and breathe in. The aromatic menthol-like steam will make the airways feel like they’re opening to relieve congestions. If you are really suffering, try this with olbas oil, it will stink your house out but it should do the trick. To ramp it up a notch, add essential oils to your bath to soothe achy muscles and inhale to decongest. I love Aromatherapy Associates. Pricey but a little goes a long way and a worth while winter investment. If your new to the brand, try their de-stress muscle or de-stress mind bath oil @ £45 in Space NK, John Lewis or online. The miniature collection is great if you want to figure out what oil you like and if your new to the brand, available here,
4) Skip the Workout
Feeling a cold? Do yourself a favour and skip the sweaty gym session. So many people I know make the mistake of going to the gym when they can feel a cold coming on in an attempt to be ‘healthy’. Your body needs to rest. Save your energy and allow it to fight off the virus. If you do the workout your only going backwards and your going to make yourself feel worse. Swap the gym for a brisk walk or gentle yoga class to improve circulation. Getting in at least one 20-minute walk a day will help you get a good night's sleep. Often it's not just about going to bed early, it's about ensuring you get a good nights sleep by exercising, meditating and eating well (and not too late). Yogi's who meditated or did a moderately brisk walk for eight weeks suffered fewer colds than those who didn't (according to study by University of Wisonsin-Madison).
5) A Spoonful of Honey…
Recovering from a sore throat or lost voice? Add honey! I love Pukka Herbs Lemon, ginger and manuka honey herbal tea and always add a spoon of honey if I am feeling under the weather. All honey is anti-bacterial and anti-fungal. Go for the manuka variety to maximise the health benefits. It's reported from a study at The School of Medicine to strengthen the immune system. What's the difference between generic and manuka honey? Generic honey is poorly regulated and can be inconsistent in quality, origin and content. The processing can remove and destroy the bio-active components of honey and can be replaced with corn syrup and artificial sweeteners. Whilst manuka is made from one specific plant, the manuka tree in New Zealand and is much better regulated. The bio-active compounds are consistent and you can be confident its free of sweeteners with higher antibacterial properties.
I often start my day with a glass of lemon, ginger and hot water regardless of having a cold to kick-start my metabolism and stimulate the liver, helping to flush out any toxins. Lemons are packed with vitamin C, a number one skin brightener and essential antioxidant in the production of collagen for youthful-looking skin. The medicinal and culinary use of ginger goes back centuries and across cultures and is famous for soothing and as part of the lemon and honey combo to chase away cold and flu symptoms. Another tip for sore throats is to gargle saltwater — 1/4 to 1/2 teaspoon salt dissolved in an 8-ounce glass of warm water, this can temporarily relieve a sore or scratchy throat (worth a try).
6) Up your Intake of Zinc
Zinc is a mineral essential for a healthy immune system. The best way to ramp up your intake is with these top ten zinc-rich foods…. oysters, beef, crab, lobster, pork chop, chicken and cheese. Plant based sources include almonds, cashews, chickpeas, oatmeal and kidney beans. If your deficient (symptoms include feeling fatigued, acne, weak immunity, thinning hair and leaky gut) you will be susceptible to a variety of infections including cold and flu. Doctors will suggest zinc supplements to boost your overall immunity and ward off infections. However, taking chelated zinc or using zinc nasal spray at the first signs of illness will not dramatically reduce your symptoms. If your going to take the supplement, take it for your overall health. I cannot rate Solgar enough for their supplements and I take 1 of the chelated zinc a day. The chelated variety absorbs into the body quicker to maximise the health benefits. It takes at least 3 months for a supplement to make an impact on your body so don't expect miracles after a few days, stick with it to boost your overall health.
7) Call in Sick
Nobody wants you in the office if your sniffling, coughing, sneezing and infecting everyone around you. Take time out to relax and rest up to prevent yourself from getting worse. The more stressed out and busy life is, the more likely you are to suffer for longer and the more severe the symptoms. Rest up, relax and cancel those drinks after work that won’t help either.
8) Avoid the Antibiotics
Cold & flu is caused by viruses not bacteria, antibiotics will only kill bacteria and are useless for cold symptoms. They will also kill off the good bacteria in your body that help digest your food. You won't get well any faster, and inappropriate use of antibiotics contributes to the serious and growing problem of antibiotic-resistant bacteria. Avoid and instead eat organic, seasonal foods rich in zinc and vitamin B, C & D and take a supplement for that extra boost if you feel it is needed. Be kind to yourself and eat to fuel your body to optimum health.
9) Hydrate
Your best friend needs to be no other than h20. Stay hydrated to flush your body of toxins. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. Avoid alcohol, coffee and caffeinated sodas, which can make dehydration worse. There’s some evidence that drinking wine habitually might boost your immune system, but once you’re sick it’s time to lay off the sauce. Alcohol won’t kill the virus or bacteria you’re infected with, but it will dehydrate you, and might weaken your immunity.
10) Know when to see your Doctor
If your “cold” has lasted for weeks and isn't more severe than some sniffles and throat tickles, you’re probably suffering from seasonal allergies. But if you find yourself with a high or persistent fever, pained breathing, you need to get checked out by a doctor. It’s possible your “cold” was always something more serious—or that your weakened immune system has left your body prey to a secondary infection like pneumonia. If in doubt, get it checked out.
Wishing you good health this autumn.
Peace out.
L.P. x