In autumn and winter, viruses spread more as we start spending more time indoors and close to each other. It is especially easy to catch a cold when our immune system is compromised, we are stressed, tired, or exhausted.
Our immune system is part of a complex system whose task is to protect us against infections and diseases caused by bacteria, viruses, fungi, and parasites.
The best thing, of course, is to always support our immune system with everything it needs, all year round.
We can support the body with nutritious food, clean water, proper digestion, exercise, relaxation, and recovery that counteracts stress.
But even though we try to optimize our immune system, we sometimes get sick; it is inevitable, but a strong immune system supports the process of shortening, for example, a cold.
There are also several things we can do as soon as we feel a cold or flu coming on. In this article, we share our best hacks!
Our 5 Best Hacks to Shorten a Cold
1. Drink plenty of water and herbal tea
Drink plenty of fluids like water and herbal tea, preferably with fresh lemon, ginger, and raw honey. A particularly powerful honey can be Manuka honey.
Fluids help with circulation, detoxification, and hydration of the body's tissues, which is essential for good recovery.
Herbal tea is very beneficial. Herbs should always be available at home in the medicine cabinet for colds or flu but can of course be enjoyed year-round.
You can drink them separately or mix them, and possibly sweeten them with honey. Herbal tea is easy to make: 1-2 teaspoons in a cup of hot water, steep for 10 minutes. Strain.
– Peppermint is good for fever and headaches. Peppermint is also very good for digestion. – Thyme is often used for coughs. Thyme fights bacteria, viruses, and parasites. – Sage can be good for viruses and sore throats. Sage is very good for the immune system and the blood. You can also gargle herbal tea made from sage for a sore throat.
2. Take extra amounts of these 4 supplements
- Vitamin C supports the immune system and strengthens white blood cells. Many experts recommend several grams of vitamin C for 5 days or until the cold is over. The best approach is to spread it out and take, for example, 1-2 grams of vitamin C every two to three hours as a powerful treatment.
- Zinc is a powerful antioxidant that supports the immune system. It is preferably taken together with vitamin C as a course.
- Vitamin D supports the immune system and overall body health. It can be good to supplement a bit extra during a cold period, up to 5000 IU/day for 5 days.
- Lactic acid bacteria (probiotics). A well-functioning gut is crucial for well-being and supports the immune system during illness.
3. Add immune-boosting herbs
- Garlic – fights viruses, bacteria, and fungi.
- Oregano oil – the herb oregano, like thyme, is very powerful against viruses and bacteria. Taken as a course, follow the instructions on the product you choose.
- Propolis is the bees' own protection against viruses and bacteria. This throat spray works effectively at the first sign of throat irritation. And this nasal spray with propolis and thyme is 100% natural and effective for nasal congestion.
4. Avoid foods that burden the body
Here are some foods to exclude during illness.
- White sugar. Lowers immune system activity by up to 30% and at the same time provides unwanted bacteria and fungi with a source of nutrition.
- Dairy products. Dairy products are quite hard to digest and often cause mucus formation in our system. Especially troublesome during coughing.
- White flour (in bread, pasta, sugary cereals, etc.). Has a similar effect as sugar and can be especially disruptive if you have gluten sensitivity – which is more common than many think. Most of us get irritation in the intestinal walls from refined flour, which in turn disrupts the immune system.
- Heavily fried and deep-fried foods. Contribute to free radicals and extra work for the liver and digestion, which takes energy away from the body's real task during illness: neutralizing invaders in the form of viruses and/or bacteria.
Instead, eat plenty of vegetables, sprouts, fruit, berries, seaweed, vegetable soups, etc. Clean and easily digestible food. Such food does not burden the system unnecessarily but allows the body to take care of viruses or bacteria and focus on recovery.
5. Rest a lot
Rest is especially important when you are sick so both the body and nervous system get a chance to recover properly. The body needs plenty of sleep to have enough energy to kill viruses and bacteria.
Extra tip: if you want to use essential oils to relieve cold symptoms.
