It’s that time of year again. Cold and flu season is upon us. It’s also the time of year when we are very busy and attending all the holiday things: Christmas parties, holiday gatherings, and school events. Since most of us are running around like crazy, it’s no wonder we have a cold or the flu. During this time, it’s important to know how to keep your immune system working and how to get better from a cold naturally. Now, none of the below advice or suggestions are medical advice or replace the advice of your doctor and, if you are sick and feel you need to see a doctor, please do so.

As a holistic nutritionist, my number one tip to get better from a cold is prevention. We will never be able to prevent every sickness but we can eat a diet rich in nutrients and live a lifestyle that promotes overall wellbeing. Refined sugars and unnecessary chemicals in processed foods weaken our immune systems leaving us more vulnerable to sickness. Cutting out these toxic foods from our diets and replacing them with whole foods can make a huge difference in the function of our immune systems. It is simple to replace processed foods with whole foods, if you want to learn how, check out my Free Clean Eating Grocery List or my Clean Eating E-Book.

Stay Hydrated
Staying hydrated is so important when you are sick, especially if you have a fever. It is important to give your body the fluid it needs to function properly and to flush out toxins. Instead of just drinking water, it is important to consume liquids that are filled with nutrients. To get better from a cold, your body needs, vitamins, minerals, and electrolytes. All of these are drained very quickly when you are sick, so replacing them is key to regaining health. If you are the caregiver and want to stay healthy these are important too, so that your body can fight off illness. Below is a list of ways to stay hydrated when you are trying to naturally get better from a cold.
- Herbal Teas
Herbal teas are full of minerals and will help you to stay extra hydrated which is key to getting better from a cold. Look for teas that include organic elderberry or echinacea. Both elderberry and echinacea will help to boost your immune system and its response to sickness. Other additions to your tea that add more minerals include: adding raw honey, bee pollen, sea salt and lemon juice. If your loved one is sick, rotate through teas, when they finish one mug, move on to the next. - Bone Broth
Drinking bone broth is another great way to stay hydrated. It is filled with nutrients like glycine and other amino acids that will help your body to heal. Try to get in at least one cup a day of either homemade or a quality store-bought brand. If you are not able to drink it by itself, try making a warm soup instead. - Raw Milk
Contrary to what most of us have been taught, raw milk is actually an amazing source of vitamins, minerals, probiotics, and healthy fats. I give a big cup to my little one, any time he has a fever, and I know it is giving his body the nutrients needed to get well. You can also add raw milk to your tea or make hot chocolate. - Adrenal Cocktail
Another easy way to get better from a cold is drinking an adrenal cocktail. An adrenal cocktail is a great way to get vital nutrients your immune system and body need to function properly. Vitamin C is crucial during times of sickness because your body uses more of it trying to recover. The adrenal cocktail will not only help to boost your immune system but will help you to stay hydrated and give you energy.
Consume Immune System Supporting Foods
Foods that are high in vitamins A and C help to strengthen your immune system. Giving your immune system the nutrients it needs is one of the most important things you can do to get better from a cold. Vitamin A is used by your body to help immune cells to function properly. Vitamin C is depleted very quickly when you are sick. In some cases high doses of vitamin C is necessary to fight off a cold and studies show that vitamin C can help you to get better from a cold more quickly. Replenishing your stores helps your immune system to function properly and helps your body to heal. If you are caring for a sick loved one, increasing your intake of both of these nutrients can help to keep you healthy.
- Vitamin A Rich Foods: beef liver, pasture raised eggs, raw dairy, grass fed butter
These vitamin A rich foods contain the easiest form of vitamin A for your body to absorb. For an easy way to add in beef liver, try my hidden liver smoothie. - Vitamin C Rich Foods: citrus fruits, kiwi, elderberry, pomegranate seeds, bell peppers, cruciferous vegetables, camu camu powder
You can consume fresh fruits raw, elderberry in tea or syrup form and add vegetables to soups or sauté them in butter.
Rest
Does rest help your body to recover from a cold? Yes! Rest is very underrated when it comes to getting better from a cold. When you are sick your body is using lots of energy to recover, if you don’t allow your body the time it needs to heal recovery can take much longer. Sleep is a vital way to rest when you are getting better from a cold. During sleep your body’s natural processes promote healing. Try to get a good night’s sleep and take naps during the day. When trying to get better from a cold it is also a good idea to stop strenuous exercise. Stretching is a better option to promote lymphatic drainage.
Get Sunlight
Sunlight is essential to a healthy lifestyle and can help you to get better from a cold. I know that is opposite to what we have been told, but the sun plays a vital role in the health of our bodies. The morning sun is important to help wake our bodies, produce hormones, start functions, aid with sleep, and increase your immune systems response to sickness. The sunlight can help signal our bodies to repair and restore. The morning sun signals our body to create vitamin D which is needed for many functions in the body, especially giving your body immune support.

Natural Supplements to Help You Get Better From a Cold
This is a list of supplements that I use to get better from a cold naturally. There are lots of great options out there that are free from toxins but these are my favorites at the moment. I have no affiliation with these brands, I use them and have seen results.
- Earthley Wellness Feel Better Fast: I use this for cold symptoms, headaches and fevers.
- Earthley Wellness Anti-Inflammatory Herbal Extract: I use this tincture for fevers, headaches and joint pain.
- Elderlane Elderberry Syrup: Elderberry syrup helps to boost your overall immune system, it is full of antioxidants and helps your body to get better from a cold more quickly.
- Earthley Wellness Breathe Well Salve: A chest rub or salve can be useful at nighttime, helping you to breathe and sleep better.
FAQ’s
What helps a cold to go away faster? Immune Boosting foods and rest can help a cold to go away faster. Up your intake of vitamin C rich foods and supplement if necessary, also allow your body the time it needs to heal by getting plenty of sleep.
How do you boost immunity when you feel a cold coming on? Increasing foods rich in vitamin A and C can help to boost immunity along with rest and sunlight.
What is good for coughing with a cold? A spoonful of raw honey has been shown to help with a cough or honey in lemon warm water.
Need More Help?
I am currently taking 1:1 coaching clients. If you are interested in learning more about how you can prevent colds, sickness and disease through real food nutrition reach out here and we can schedule a time to chat. I love to share all about how real food has helped me with my health and you can learn more about me and my healing journey here. As always, if you find this information helpful. Please share it with your friends and family.
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