Because of COVID-19, it’s very important this season to follow guidelines for staying safe. Also, find out what to do if you or your child gets sick.

 

#1 — Strengthen Your Immune System with a Clean, Whole Foods Diet

Fight of the germs following a nutrient-dense, clean, real food diet.

This helps you get all the vitamins, minerals, and micronutrients your body needs.

Bone broth, grass-fed butter, pastured meats, fermented foods and beverages, fresh fruits and vegetables, and eggs from pastured hens are all good sources of the vitamins and minerals your immune system needs.

Focus as well on Omega-3 fats found in fish, avocados, nuts, flax seeds, chia seeds and leafy vegetables.

Consume clean, healthy saturated fats such as those found in pastured butter and virgin coconut oil.

Be sure you’re NOT eating ultra processed foods, refined vegetable oils, trans fats and unhealthy saturated fats because these only sabotage your immune system.

 

#2 — Eliminate or Reduce your sugar intake

Reduce or eliminate refined sugars of all kinds and limit whole sweeteners, especially if you get sick.

Sugar switches off your immune system while it’s being digested in your body.

No wonder most people get sick from Halloween through Christmas.

Think about the amount of sugar typically eaten during this season.

 

#3— Take Probiotics

The human gut is open to the world and takes in harmful substances. We are safe if our gut is protected by a thick and healthy bacterial layer.

If the bacterial layer gets damaged, it can’t digest food well, nor protect us from parasites, fungus, virus, and harmful bacteria.

One of the best ways to protect your gut is to eat fermented foods that have been cultured or “fermented” by beneficial organisms.

There are hundreds of ways you can get probiotic-rich foods everyday: condiments, salad dressings, dips, spreads, chutneys, and drinks!

 

#4—Try Essential Oils, Herbs and Natural Remedies to soothe Cold and Flu Symptoms

Lavender, oregano, cinnamon, chamomile, coriander, and clove are all powerful aids against viruses and relieve cold and flu symptoms.

Tea tree oil, eucalyptus and thyme can reduce fever, fight infections and prevent the flu virus from entering healthy cells.

You can also use thyme and eucalyptus oils to wipe off frequently touched surfaces and prevent the spread of the flu virus.

Diffuse anti-viral essential oils into the air at home or in your office using 3 essential oils — rosemary, eucalyptus, and lemon.

Take a hot, therapeutic bath with a couple of drops each of tea tree, lavender, and thyme added to the bath water.

Elderberry extract is one powerful natural flu remedy. It prevents the flu virus from invading the membranes of healthy cells.

Also, it relieves symptoms of fever, aches, and congestion 3 to 4 days earlier in people who use it than in those who don’t.

Other effective virus-fighters include raw garlic, fresh ginger, apple cider vinegar, cayenne pepper and raw honey.

Vitamin C, Echinacea and zinc supplements are also effective at preventing cold and flu symptoms.

 

#5 — Don’t forget to hydrate and get enough sleep every day.

The foremost recommendation for recovering quickly from a cold or flu virus is staying hydrated.

You should be getting at least 2 litres of just water a day in your diet.

When you’re hydrated, your body has a natural ability to flush germs out of your system.

Lastly, it’s very important to get plenty of rest during cold and flu season.

Sleep helps your immune system function at its best to fend off harmful viruses and bacteria.

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@nutricionistagloriacontreras                 @natuyenutricion