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Easing Cold and Flu Symptoms and Improving Your Immunity

Each week, many of my customers catch a cold (especially those with young children). So, I thought I'd make a list to speed up recovery and help boost your immune system to avoid catching as many colds.

Here's the game plan; we're going to tackle this cold head-on with rest, hydration, and smart strategies backed by research. Think of it like your own personal cold-fighting arsenal. From catching up on Zzz's to loading up on immune-boosting foods, we've got you covered with practical tips and some of my recommended products to try.

Sleep with your feet Elevated

Getting sufficient, high-quality sleep is crucial for the body to repair and regenerate, helping combat colds and flus effectively. Place a pillow under your feet - this activates your Glymphatic system which works primarily during sleep to remove waste products and boost the immune system. Feet up helps it work more effectively.

Evening Routine

  • Try taking Magnesium Threonate before you go to sleep (it has been shown to improve sleep quality).

  • Don't eat within 2 hours of bedtime.

Manage Stress

Chronic stress can weaken the immune system and make you more susceptible to illnesses like colds and flus.

  • Breathe in through the nose and out through the mouth - This reduces cortisol production and calms your system. Try exhaling for up to 30 seconds.

  • Meditation - for 30-45 minutes per day has been shown to speed up recovery from the common cold.

  • Nature - simply being in nature can clear the mind, reduce stress, and improve recovery time. Take a walk (weather permitting) around as much nature as you can.

Optimise Nutrition

  • Consume plenty of fruits, vegetables, lean proteins, and healthy fats (especially Omega 3 high in EPA) for vitamins, minerals, and antioxidants

  • Eat slowly and relaxed - chew your food thoroughly, sit upright, and eat slowly to absorb nutrients best

  • Avoid sugars and processed foods - they may worsen symptoms and extend your cold

Stay Active

Regular exercise has numerous health benefits, including strengthening the immune system. Light exercise, activity, and movement like household chores can reduce inflammation and speed up recovery.

Practice Good Hygiene

  • Wash hands for at least 30 seconds

  • Use antibacterial hand wash after contact with someone who has a cold or flu, and when ever you have been outside the house to ensure you remove any germs. Always wash hands before eating too. This applies to all members of your household to ensure the bugs are not spread into and around the house.

  • Keep well-ventilated and ensure you get fresh air into the house each day

Try these supplements:

  • Vitamin D3 and K2 spray

  • Vitamin C - try 2-3 times daily with at least 500mg each

  • Zinc - these are good 'go-to's' when you're feeling run down


  • Drink plenty of water (above 1 ounce per pound)

  • Add a pinch of Celtic sea salt to your morning glass of water

  • Try warm water for faster hydration and to soothe the throat

Herbal support:

  • Echinacea: Stimulates the immune system, potentially reducing cold severity and duration

  • Elderberry: Aids immune function, lessening cold and flu severity and duration

  • Ginger: Relieves cold and flu symptoms, soothing sore throats and congestion

  • Garlic: Supports immune function, reducing cold and flu frequency and severity

  • Eucalyptus: Relieves congestion and enhances breathing

  • Peppermint: Cools and alleviates cold and flu symptoms

  • Licorice root: Soothes sore throats and reduces coughing

By following these steps, you can support your body's natural healing process and speed up recovery from a cold, as well as support your immune system long term to help reduce the likelihood of you catching a cold.

However, it's essential to consult with a healthcare professional before starting any new treatment regimen, especially if you have underlying health conditions or are taking medications.

Here's to better health,


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