Natural Cold Remedies and Prevention — Kathryn's Holistic Health

Don’t let colds and coughs get you down! They may be a common occurrence each year but there is so much you can do to prevent and even lessen the impact.

I’m here with some secrets to keep you healthy this season that myself and my clients use to fight off any nasty bugs with ease.

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Read on to discover the most effective natural cold remedies including my favorite powerful immune boosters to help yourself feel better fast. You will also learn what to avoid that can make cold symptoms worse.

These natural remedies are also helpful for preventing a cold in the first place.

Common causes of catching one of these seasonal viruses can be from a lowered immune system, stress & worry, poor gut health, and lack of sleep.

You will know when you have been hit with a cold when you experience these symptoms:

Cough
Runny or stuffy nose
Sore throat
Sneezing
Congestion
Headache
Watery eyes

While flu symptoms tend to be:

Fever
Body Aches
Fatigue
Sore throat
Chills or sweats
Headache
Persistent cough
Nasal congestion

So what can you do?? I’ll show you, let’s get started…

Immune Boosters

Bone Broth

This packs a powerful punch and will also support gut health. It contains highly absorbable amino acids, minerals, and fat-soluble vitamins. I keep this in my freezer and warm up a cup as needed.

My favorite bone broth is organic and is so soothing to sip right out of a mug. I also saute some veggies like onions, carrots, zucchini, or whatever I have on hand. Then add in some herbs and seasonings like rosemary, oregano or garlic. Finally I add my bone broth to simmer creating a quick and easy immune boosting soup.

Black Elderberry

Used for centuries as a powerful immune system regulator. This decreases the duration and intensity of the infection, reduces inflammation and can prevent you from getting sick. This elderberry syrup is a must to keep stocked all season long.

Essential oils

You are going to want to arm yourself with powerful wellness essential oils that have antiviral properties, will support your immune system, reduce coughs, help the respiratory system, fight stuffy noses, and headaches.

In order to reap these benefits you are going to want the best of the best. These essential oils are the powerhouse you need:

Frankincense
Eucalyptus
Oregano
Tea Tree
Lemon
Rosemary
Lavender

Grab this Wellness Set with all the oils you need to combat colds and cough.

Here’s some ideas on how to use these amazing oils:

Mix essential oil with carrier oil and rub on your back or chest.
Drop a few drops in the shower and inhale to get all of the benefits as well as clear congestion.
Diffuse oils in your home for 30 minutes at at time.

New to essential oils? Check out my Essential Oil Beginner’s Guide.

Drink enough fluids

Drink half of your body weight in ounces of water per day. Sip throughout the day.

Try some hot water with lemon and honey. Drink this first thing in the morning to flush out toxins. For an added boost use Manuka Honey to benefit from the antiviral properties it has along with helping to relieve coughs and improve digestion.

Consume herbal teas to boost your immune system, support gut health, and improve sleep. The best wellness teas are made with high quality organic herbs, fruits and berries.

Get enough sleep

Your immune system will not function properly if you are sleep deprived. This is essential to keeping you healthy all season long. It can be hard to fall asleep and stay asleep if your body is out of balance. The key is understanding what your body needs to be able to get enough sleep to stay healthy.

I have done extensive research in this area and as a sleep expert, have created a course to help you fall asleep and stay asleep.

Avoid these foods

When your body is bogged down with toxins and inflammatory foods, it is hard to fight off infection.

Processed foods like fast food
Sugar
Dairy
Refined carbs

Give your body what it needs to function properly. Add in more veggies, healthy fats and organic meats.

Make sure to add these vitamins to your diet or as supplements

Vitamin C

Add this into your diet with oranges, grapefruit, kiwi and broccoli or use a whole food Vitamin C supplement.

Vitamin D3

If you can’t get some sunshine, try some cod liver oil to get your daily intake since few foods contain vitamin D. This vitamin also reduces inflammation and modulates the immune system.

Zinc

This essential mineral (meaning your body can’t make it on it’s own) supports the immune system and can be found in the following foods: meat, fish, seafood and pumpkin seeds. An easy to absorb liquid formula is a great way to supplement with this essential mineral.

Probiotics

Probiotic bacteria is essential to maintaining your gut health, which is a huge factor in a well functioning immune system. Did you know that 70% of your immune system resides in your gut?

Good bacteria and bad bacteria need to be in proper balance. If the bad bacteria outnumber the good, then the gut barrier becomes weakened.

You need to make sure your gut microbiome is in balance so the good bacteria can supply your immune system with healing compounds and your immune system can function properly.

This can be disrupted by eating unhealthy, not getting enough sleep, stress & worry, antibiotics and toxins.

Taking a probiotic supplement is one great way to restore harmony in your gut.

Don’t let fear and stress take over!

Fear, worry and stress actually lower your immune system. Be confident that the natural wellness techniques you are implementing are working for you. Trust that you are healthy and will remain that way through the entire season. Add in gratitude each day.