How to Bolster Your Flu and Cold Defenses
Cold and flu season can be challenging, especially if you seem to catch every bug that comes your way. Whether you feel like you’re more susceptible to colds or simply want to be prepared for winter viruses, there are several ways to boost your immune defenses. Our functional medicine Los Angeles experts prepared some tips to help you stay healthy:
- Eat Well
A nutritious diet is your first line of defense when it comes to strengthening your immune system. Even though fall and winter lack the abundance of summer produce, you can still find immune-boosting fruits and vegetables. Options like broccoli, greens, citrus fruits, and squash are perfect for colder months. Frozen vegetables and fruits are also a great alternative if fresh produce is limited.
- Include Probiotics in Your Diet
Good bacteria play a vital role in keeping your immune system strong. Foods like yogurt, miso, and those labeled with “live and active cultures” contain probiotics that support gut health and enhance your immune defenses. You can also consider probiotic supplements to ensure you’re getting enough of these beneficial bacteria.
- Use Echinacea Wisely
Echinacea is a well-known herb for boosting the immune system. However, it’s most effective when used at the onset of cold symptoms or after exposure to someone who is sick. Our functional medicine doctors suggested avoiding taking it continuously, as its effectiveness can diminish over time. Limit use to one or two weeks, and look for echinacea supplements or tinctures made from the root or a combination of root and aerial parts.
- Consider Astragalus for Long-Term Immune Support
According to our functional medicine Burbank practitioners, astragalus is an immune-enhancing herb that has been used in Chinese medicine for centuries. It is particularly effective against the flu and can be taken throughout the cold and flu season or when you feel illness coming on. Traditionally, the sliced root is simmered in water, but astragalus is also available in tinctures and capsules.
- Add Ginger to Your Daily Routine
Ginger, an herb you likely have in your kitchen, offers antiviral and anti-inflammatory properties. Fresh ginger root is more effective than dried, but both work well. Try grating a tablespoon or two of fresh ginger, steeping it in boiling water for 10 minutes, and adding a little raw honey for taste. Drinking ginger tea daily can help keep colds at bay.
- Don’t Forget Garlic
Garlic is another powerful herb with antiviral properties. Known for its strong odor, garlic releases its active compounds in the respiratory tract, making it especially beneficial during cold and flu season. You can consume fresh garlic or take garlic supplements for similar effects.
By incorporating these strategies into your routine, you can strengthen your immune system and better prepare yourself for the cold and flu season.
At Functional Medicine Los Angeles, we take a holistic approach to wellness, emphasizing the importance of lifestyle choices in boosting the immune system.