How to Avoid getting Sick this Winter and Maintain Consistent Health.
Getting sick is often based on a lifestyle. If you are eating a lot of breads, pastas, and other white flour, you will not absorb a lot of the nutrients in your food or supplements and your digestion and metabolism will be at a disadvantage. You want to create an alkaline environment to allow for maximum absorption of nutrients and ensure health, as explained in my blog on the alkaline food diet (click here for info).
Stress is also a huge factor. It changes your pH to Acidic and also increases hormones that can cause you to get sick. See more below as well as how to lower stress.
With all the supplements available which one’s specifically will help prevent illness even during times when everyone is getting sick? (click all photos for links to purchase)
Supplements to Not Get Sick
– Liposomal Vitamin C
There’s one nutrient that’s clearly the “grandfather” of the traditional antioxidants we know of. And its potential health benefits are really quite astonishing. As a formidable antioxidant, this nutrient…
• Is a major “electron donor” in your body’s battle against oxidation*
• Helps maintain optimal electron flow in your cells*
• Can help protect vital molecular elements in your body such as proteins and lipids*
- This nutrient is also required for the synthesis of collagen… an important structural component of blood vessels, tendons, ligaments, and bone.
- Helps to maintain cholesterol levels that are already within the normal range
Supports heart health.
– Helps promote blood pressure levels that are already within the normal range
– Helps promote blood vessel and arterial vitality
– Helps promote healthy uric acid metabolism
– Boosts other antioxidants (in this case, vitamin E)
– Vitamin D3
On the top of the list of vitamins that will powerfully effect your immunity. D can spur your body to fight off colds. Canadian researches found that
taking 10,000 IU of vitamin D3 a week may cut your risk of upper respiratory infection in half. As a baseline, the recommended maintenance dose of daily vitamin D3 is 5,000 iu’s (I prefer 6k minimum per day). According to a 2011 study in the Journal of Investigative Medicine, deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. The quality of Vitamin D3 is very important if you want to maximize your absorption. I like the Liposomal Vitamin D supplement in the picture (click for link). The best way to get Vitamin D is from the sun or a safe tanning bed. If not you will need to supplement. Considering over 80% of people are deficient in D3 you probably need to work it into your routine.
In order for your body to absorb the Vitamin D, you will need to have sufficient amounts of these three vitamins or be supplementing with them as well:
– Good gut bacteria – Probiotics or Fermented Foods.
– Vitamin K2 – Fermented Vegetables or Supplement
– Magnesium – I like to take this as a magnesium oil (click here to learn how)
– Vitamin C
Perhaps the best known vitamin for cold and flu, however most supplement forms 
are synthetic and do little to nothing for you. I only would take a real food form such as from camu camu and acerola cherry. Plus, megadoses of synthetics can cause kidney stones, upset stomach, and even internal bleeding in children.
– Zinc
Can prevent a cold or flu virus from reproducing and can help relieve respiratory symptoms. Adults should consume 50-75 mg a day when sick in capsule or lozenge.
– Antioxidants
Eating plenty of fruits and vegetables can help you get a healthy dose of antioxidants, which can help protect your cells from free radicals and molecules that can damage cells. My two favorite antioxidants are astaxanthin and resveratrol. (click photos for links to products)
– Multi Vitamins
A daily wholefood multivitamin will help ensure that your body is getting all 
of the building blocks for a healthy immune system. Some nutrients that may be especially important for immunity are selenium, vitamins A, C, D, and E, zinc and magnesium. I like this Multi here and should be taken daily for maximum results. Click photo for link.
– Probiotics
Replace the existing bad bacteria from your gut with beneficial bacteria by taking a good probiotics. Many studies including a 2013 study out of Oregon State University shows a strong relationship between immune function and the “gut microbiome.” The study pointed out that there’s an increasing imbalance in the healthy bacteria in our gut due to lifestyle choices such as nutrition, over-use of antibiotics, over-sanitizing with antibacterial products, and more. They also pointed out that the gut flora imbalance is being linked to depression, late-onset autism, auto-immune diseases, allergies, asthma, and cancer. Even better than taking a probiotics is making fermented foods. Try Kefir here, Water Kefir here, and Fermented Vegetables here.
– Omega 3’s
The immune system is essentially a highly complex system of organs 
(lymph nodes) and cells (lymphocytes) that work together to seek and destroy anything ‘foreign’ that enters the body (such as bad bacteria or a virus.) These lymph nodes carry the lymphocytes, which are cells that patrol the body for potential threats in the form of bacteria, virus and fungi and can be classed as T-cells or B-cells. Various studies have shown that supplementing the diet with Omega 3 can greatly increase the activation and number of T-cells within the body, and 
therefore the ability to fight disease. Omega 3s increase the activity of phagocytes—cells that fight flu by eating up bacteria—according to a study by Britain’s Institute of Human Nutrition and School of Medicine. Other research shows that omega-3s increase airflow and protect lungs from colds and respiratory infections.
I like Krill oil & cod liver oil (click photos on left)
Algal Oil for vegan omega 3’s –
This is the vegetarian (also suitable for vegans), kosher and organic, organic and Researchers have found that the source of the omega-3 in fish is from the algae that they eat. This oil goes right to the source and gets the omega-3 and DHA from the algae. This is more sustainable that fish oil, since it is not killing any of the fish and may not include the contaminants fish might have such as heavy metals like mercury.
The reason why I don’t just recommend this one for everyone is because most research shows that Omega-3 from fish is more bioavailable but vegans/vegetarians need an alternative and they need to be taking omega-3’s importantly. To read all about it click here – https://draxe.com/algal-oil/
Foods to Eat to Avoid Getting Sick:
– Apple cider vinegar
Prevents sickness by creating an alkaline pH and illness cannot exist in an alkaline environment. It breaks up mucus, helps with allergies, controls 
blood sugar level, and much more. This is great to take first thing in the morning on an empty stomach to create that environment. (I use 1 tablespoon in a glass of water) It also contains probiotics to improve your gut flora.
ACV w/ Honey & Cinnamon – Try this for cold, cough. – has Alkalizing benefits from ACV, antibacterial from honey and immune boosting of cinnamon. — 8-10oz filtered water (warm to simmer), 1/8 teaspoon organic cinnamon, 1 teaspoon organic unfiltered raw honey, 1 tablespoon ACV.
w/ Cayenne and ginger – I also like this same mixture but instead of cinnamon I use cayenne pepper and ginger. This is a stronger remedy especially for flem, cough and flu.
– Get into Kefir! (& other Probiotic foods)
Cold and flu viruses might have an Achilles’ heel: Kefir. In a study published in Clinical Nutrition, people who consumed a specific strain of probiotics daily reduced their risk of catching one of these bugs by 27 percent. Aim to eat at least one serving a day of a Kefir, water Kefir, Greek yogurt, or Fermented Vegetables.
– Garlic
A powerhouse natural antibiotic, anti fungal, and antibacterial, garlic can tackle almost any illness. According to research, increased frequency of garlic intake is associated with a lower incidence of certain types of cancer. For the most potent effect, finely mince 1-2 cloves or garlic and float in a small glass of water. Drink quickly- if you are sick enough, you won’t even notice the taste. Note: Pregnant women should not take more than 1 clove of garlic medicinally per day.
– Cinnamon
Good for more than just stabilizing blood sugar, cinnamon is an effective antiviral and antibiotic. When sick, mix 1 tablespoon with 1 teaspoon of honey and stir to make a spicy and very effective tea that helps relieve cough and congestion and lower fever. (Click photos above for links) Can also add a spoonful of honey.
– Honey
A study in the journal Microbiology found that when colonies of Streptococcus pyogenes—the strep throat bug—were treated with manuka honey, the bacteria count fell by up to 85%. And a 2014 study from Pakistan found that it may also inhibit forms of staph, pneumonia, and salmonella. I like to take a large teaspoon of it in a glass of warm water or green tea. Click here — Wedderspoon Organic – 100% Raw Manuka Honey, Active 16+, 8.8 Oz Honey
Foods by Vitamin to Add (Use Organic)
- Vitamin C: Bell peppers, broccoli, cabbage, grapefruits, spinach, and sweet potatoes for a boost of this antioxidant.
- Vitamin E: Hazelnuts, almonds, tomatoes, and spinach.
- Carotenoids: Dark leafy greens like kale and spinach, orange-colored vegetables like squash and carrots, tomatoes, and spices like cayenne pepper.
- Bioflavonoids: Sweet peppers, chocolate, broccoli, Brussels sprouts, tropical fruits, garlic, and spinach.
- Selenium: Your body needs this mineral in trace amounts. You can find it in Brazil nuts, sunflower seeds, barley, brown rice, and oats.
- Zinc: Another essential mineral, you can find zinc from delicious sources like raw cacao, pumpkin seeds, and sesame seeds or tahini.
- Omega-3 fatty acids: These essential fats can be found in walnuts and flaxseeds.
- Multi Minerals: My favorite way to add minerals to the body is by using Himalayan pink salt as well as a technique called Sole, click here to learn how.
Mix these foods in regularly. Some of my favorite foods to add particularly to avoid getting sick are Artichokes for Vit C and digestion, Kale for Vit C, K, B, and calcium, Cabbage for the same including added minerals, Arugula, winter squash,
Foods To Avoid:
- Avoid Processed Foods such as fast foods, snack foods, candy, and soda don’t provide much in the way of vitamins, fiber, or other nutrients. And they often contain high levels of sugar, and other additives and chemicals that are not good for your body.
– Sugar weakens your immunity – this includes commercial juices as they are just sugar water disguised as healthy with little to no nutritional value. Also includes all sugar/sweeteners such as cane sugar, corn sugar, corn starch, fructose, all of which are likely to be GMOs, unless otherwise mentioned.
- Avoid pastas, cereals, breads, and all wheat, gluten, grains, etc. – these create a paste in your intestines that prevent your body from being able to absorb nutrients. They slow your digestion and offer little to no nutritional value.
- Remove White Foods – At the first sign of illness, completely remove all white foods from the diet. This includes grains, sugars, milk, cheese, dairy, sweeteners, soda, etc. These foods suppress immune function and slow the body’s healing ability. When you are ill, you don’t actually need to eat a lot of food, as the body needs to focus more on healing than digestion. Eat fresh chicken soup and drink hot liquids to keep strength up.
- Avoid The Booze – UMass Medical School research suggests that one binge-drinking session triggers a flood of cytokines, proteins that can induce fever and increase inflammation. Any more than five drinks in two hours is a binge, the CDC says.
Lifestyle Immunity Boosters
– Lose the Stress
If you are overstressed, eating poorly and not sleeping, no diet will help and herbs will be far less effective. Stress saps your body of its ability to fight illness. According to the American Psychological Association, research has repeatedly shown that chronic stress has a direct correlation with weakened immune function. Some experts estimate as high as 75 percent of all doctors visits can be directly attributed to stress! Meditation is also a great way to lower your cortisol and reduce stress.
- Meditation – Researchers from the University of Wisconsin at Madison found that people who meditated took 76% fewer sick days than those who were not so zen. Meditating trains you to stay focused and calm, which helps alleviate stress that can leave you vulnerable to infection. And click here for guided meditations to get you started.
– Avoid Prolonged Cold
There have been studies showing the cold weather does bring down your immunity. This is especially true with prolonged time in the cold. It partially has to do with the cilia in your nose slowing down when cold, so breathing through a scarf can be helpful.
– Hydrate Well
Water allows your blood to cleanse toxins an acidic byproducts from cellular reactions. When we are dehydrated, these can starve cells of oxygen and nutrients and subsequently burn out the immune system. Dehydration also increases histamine production, increasing a hormone called vasopressin which has been shown to significantly impair our immune function. General recommendations are to consume at least 8 glasses of pure water per day especially when traveling or under stress. Click here for my blog on water cures illness.
– Get a Good Night’s Sleep
Sleep deprivation increases the stress hormone cortisol, which has been shown to radically suppress the immune system. Without enough sleep, your immune system may not have the resources it needs to night off illness. How much sleep do you need? Click here for my blog on that. And click here to learn natural herbs and techniques to help you sleep if you can’t.
– Stop Touching Your Face!
Who occasionally touch their eyes and nose are 41% more likely to develop frequent upper respiratory infections than hands-off folks, a 2013 study in the Journal of Occupational Health found. And don’t use hand sanitizers because they have a ingredient in there called triclosan that will kill your gut bacteria, further lowering your immunity. Also do you wash your hands after using any facilities? Do you use a paper towel to turn off water faucets, or open or close stall and bathroom doors so that you don’t just add a bunch of new bacteria onto your hands?
– Exercise Regularly
One simple way to strengthen your immune system is by exercising. While experts aren’t sure exactly why this is, they have developed theories including:
- The rise in body temperature associated with exercise may fight off germs.
- Exercise helps control stress, allowing you stronger immune function, also lowering your risk of osteoporosis, heart disease, and certain types of cancer.
- Exercise forces bacteria from your body via exhalation and sweat, thus flushing toxins out of your body before they make you sick.
- Exercise increases blood flow, which keeps your immune fighters circulating more quickly through your bloodstream.
Pursue moderate exercise. Take a brisk walk during the day, go hiking, bicycle, practice yoga or find some other activity you enjoy. One caveat, however over-exercising can lower immunity, so there’s no need to become a workout warrior.
See Part 2 – For Herbs to Help Get Over Being Sick
How to Prevent or Get over Being sick this winter series:
Part 1 – Supplements, foods and lifestyle changes to prevent getting sick
Part 2 – 8 Herbs to get over being sick
Part 3 – 10 Homeopathic Remedies to get over being sick –
Part 4 – Essen tial Oils to get over Cold, Flu, Sore Throat and more
Bonus Blog – DIY – Ancient All-Natural Antibiotic-Herbal Tonic to Get over or avoid illness.
Disclaimer
By utilizing the information presented on this site, you agree to and understand that author, Bill Farr is not a doctor or any other type of certified health care professional, and his opinion is not a substitute for professional medical prevention, diagnosis, or treatment. Please consult with your doctor or your other health care providers concerning your symptoms and medical requirements before following any of the remedies or other suggestions he offers. His opinion is based on his own research and is to be used for educational purposes only. Bill Farr’s wellness plans and advice are meant to be used in conjunction with standard allopathic or osteopathic medical treatment and care.
