For the past three years, I have has used this guide to avoid getting sick. As always, this is not medical advice and you should discuss any questions with your physician.
In this guide I’ll step through:
- What to keep in your cabinet
- What to do at the first sign of a cold or flu
- What to add if you have COVID
What to keep in your cabinet
It’s important to keep your cabinet prepared:
- An antiseptic rinse for your nose and throat. This is most easily found in a Betadine Cold Defense rinse, but it can also be done by mixing 1 part povidone iodine wth 19 parts water
- Zinc, ideally as lozenges or a throat spray. There are countless studies which show the benefits of zinc for immune health. Whilst zinc capsules can work, I find the lozenges or a throat spray such as Quicksilver’s Immune Charge to be more effective
- Vitamin A: Vitamin A can reduce can help reduce the severity of the common cold. Foods high in vitamin A include ****carrots, sweet potatoes and spinach, however, at the onset of a cold/flu a supplement or cod liver oil is recommended
- Vitamin C: Vitamin C is one of the most studied vitamins to reduce the severity of a cold or flu. I prefer whole food blends such as Paleovalley’s Essential C Complex or liposomal varieties like Quicksilver’s Liposomal C, which aids absorpotion
- Vitamin D: Most people have sub-optimal levels of vitamin D. I recommend a blend of vitamin D3 (the most absorbable form) and vitamin K2, such as Thorne’s D3 K2, which helps wth the absorption of vitamin D
- Omega-3 fatty acids: Nutrition sources such as cod liver oil or fish oil have the highest concentration of omega 3s
- Bone broth: Bone broth has a range of anti-inflammatory, antiviral properties and has long been used for colds and flus
- Herbal throat spray:
- Healthy foods: garlic, onion, vegetables of all colors, liver, fermented vegetables, eggs. I recommend eating these every day as principles of a healthy diet. That said, many people struggle to be strict with their diet, however when sick or trying to boost your immune system it’s particularly important to only eat the healthiest foods
What to do at the first sign of sickness