Cold and flu season has officially arrived. I’m sure you’ve been hearing sniffles, coughs, and throat clearing every few seconds, hoping you don’t catch what everyone else around you has.
According to the Commonwealth of Pennsylvania, between five and 20 percent of Americans get the flu each year. While you may not be able to avoid the flu entirely, there are many ways to help prevent it.
1. Practice healthier living habits by eating more fresh whole foods, exercising regularly, and getting enough rest.
2. Keep your home and workplace clean by regularly disinfecting your surroundings.
3. Stay away from sick people.
4. Wash your hands.
5. Drink lots of water and stay hydrated.
6. Consider the flu vaccine.
As you prepare for flu season, consider natural ways to lower your risk of getting the flu or the common cold year-round by adding more immune-boosting foods to your everyday diet. Your immune system defends the body against infections. Having a healthy immune system not only helps protect against the common cold or flu, but also serious illnesses like cancer.
To support a healthy immune system, make sure your body gets vitamin C. Vitamin C is one of the biggest immune boosters. It’s an antioxidant that fights free radicals and helps protect the body from serious illnesses.
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Here are 4 immune-boosting foods to eat to lower your risk of getting the flu:
Elderberry is known as “nature’s flu shot” and is packed with antioxidants and vitamins that boost your immune system, fight inflammation, and relieve nasal congestion. A study in Norway concluded that elderberry extract offers an efficient, safe, and cost-effective treatment for influenza.
Ginger boosts immunity, breaks down toxins in the body with its warming effect, helps cleanse the lymphatic system, and loosens mucus. Enjoy ginger tea as an energizing alternative to your daily coffee.
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Turmeric is known as a natural antibiotic and is one of the richest sources of antioxidants. It is antiviral, antifungal, and fights
inflammation.
Fruits are packed with immune-boosting properties and vitamin C. When we think of vitamin C, we usually think of oranges, but many other fruits have even higher levels. Guava, for example, has 4 times more vitamin C than an orange, which is 200 percent of the recommended daily intake. Pineapple, papaya, and mango are other delicious vitamin C-packed fruits.
Now that you are familiar with immune-boosting foods, here are a few of my favorite juice and tea recipes.
Bring a medium-sized pot of water to boil. Once the water is boiling, drop the ginger in and continue to boil for 15-20 minutes. Enjoy with agave or honey, or without sweetener.
Optional: a squeeze of fresh lemon or lime.
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These Welle Shots are my go-to wellness shots. If you have a juicer, you can make wellness shots daily. Buy the ingredients in bulk and make a habit of taking wellness shots daily. They’re packed with vitamins and nutrients, boost immunity, and give you lots of energy.
Here are my favorite combinations of wellness shots:
1. Ginger + Lemon + Cayenne
2. Turmeric + Ginger + Orange
3. Ginger + Turmeric + Lemon
4. Green Apple + Cayenne + Ginger + Lemon + Celery
How do you protect yourself from the flu season?
Elissa Mirsky, known to most as Elle, is a published author and former editor-in-chief of Bold Magazine. She believes food shouldn’t be boring and every meal should be fashionably edible. Follow her on Instagram @mylifebeingelle where she is documenting her journey to eat well, live life, and love self.
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