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This week, I found myself feeling 'under the weather'— zero energy, sinus congestion, scratchy throat and completely exhausted. Hello cold and flu season. It is a feeling we all know and it reminded me of the importance of a resilient immune system. While colds are typically marked by congestion, a runny nose and a cough, the flu often brings on more intense symptoms like body aches, chills, fever and fatigue. I focus on nutritional healing strategies with immune-boosting functional foods and here are my tips.
Strategy 1. Start Your Day with An Immune Boosting Smoothie
Begin your morning with a nutrient-packed smoothie that includes powerful functional foods
Berries: Rich in antioxidants and vitamin C to scavenge free radicals
Spinach or Kale: Loaded with beta-carotenes and Vitamin C to support immune function.
Turmeric: provides curcumin- powerful antioxidant to protect immune cells and reduce inflammation
Ginger: provides gingerol - powerful antioxidant to protect immune cells from oxidative stress
Cultured Kefir: for a dose of probiotics for gut health- 70% of our immune system is housed in our gut
Recipe Idea:
Blend 1 cup frozen berries, a handful of spinach, 1 teaspoon freshly grated ginger, 1/2 teaspoon fresh or dried turmeric, 1 cup unsweetened almond milk, and 1/2 cup cultured kefir for a creamy, immune-boosting start to your day. Bonus: add Ceylon cinnamon and organic cacao powder for powerful antioxidants.
2. Sip on Superfood Beverages
Warm drinks not only provide soothing comfort but also provide targeted nutrients to build a strong immune system.
Beverages to Try:
Herbal Teas: Chamomile, echinacea, elderberry and ginger teas soothe inflammation and promote relaxation.
Hot Cacao: Raw cacao is rich in magnesium and antioxidants—add a splash of almond milk and a drizzle of honey
Golden Milk: A blend of turmeric, almond milk and a pinch of black pepper for better absorption of curcumin.
My Homemade Antibiotic Tea
Boil 2 cups of purified water. Then add 3 cloves chopped garlic (allow to sit ~ 10 minute to release allicin), 1 inch turmeric root, chopped, 1 inch ginger root, peeled and chopped, 1 tablespoon cumin seeds, 1 teaspoon cumin and 1 teaspoon fennel. Boil 20 minutes then strain and squeeze one lemon; add 2 teaspoon honey. I drank this two times daily for relief. Caution: turmeric stains- fingers & all.
3. Cozy Up with Immune-Boosting Soups
Nothing beats a bowl of hot soup to heal and soothe cold symptoms of congestion. Whenever my family members are ill, I whip up a batch of broth loaded with immune-supporting nutrients.
.Ingredients to Include:
Bone Broth: Provides collagen, amino acids and minerals for healing and repair.
Garlic and Onions: Natural antivirals that stimulate immune cell activity. Garlic is our most ancient antibiotic that has been around thousands of years.
Parsley: pack with apigenin, luteolin and myricetin, powerful antioxidants plus Vitamin A & C
Mushrooms: Shiitake, maitake or reishi varieties as adaptogens- they support immune function.
Our Family Chicken Soup Recipe:
Boil all together: 1 whole organic chicken, 2 chopped carrots, 2 chopped celery, 1/4 cup chopped parley, 1 onion, 7-8 cloves garlic chopped, 1 whole tomato quartered, 1 teaspoon turmeric- for at least an hour. Season salt & pepper to taste- sip on broth or enjoy as soup with pasta of your choice- add Siracha for extra decongestant.
4. Incorporate Functional Superfoods Daily
Functional foods provide more than just nutrients—they actively enhance your immune system.
Citrus Fruits: Oranges, grapefruits and lemons for vitamin C.
Fermented Foods: Kefir, sauerkraut, kimchi and miso to support gut health, your immune system’s first line of defense.
Seeds and Nuts: Pumpkin seeds high in zinc and almonds or almond butter as a source of Vitamin E -essential for your immune cells.
Spices: Add turmeric, black pepper, Ceylon cinnamon and cayenne to meals for an immune-supporting boost.
5. Stay Hydrated
Optimal hydration is essential for immune function. Water helps transport nutrients and flush out toxins, while warm beverages like herbal teas can soothe and hydrate simultaneously.
Hydration Helpers:
Cucumber-Infused Water: Add cucumber, lemon and mint for an immune-supporting twist.
Lemon Water: Drink water with freshly squeezed lemon. Bonus: add grated ginger.
Electrolyte-Infused Drinks: Coconut water or natural electrolyte powders replenish minerals.
Tips: make a pitcher to use throughout the day
These are the strategies I focus on to manage symptoms of a cold or flu and help support my immune system for recovery. However my prevention strategy uses nutritional detoxification a few times a year to reset and strengthen my body, which I will discuss in another article. Quite excited that my detoxification supplements are on their way. Staying intentional with your nutrition can make all the difference in how your body handles seasonal challenges.
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