My Dad always used to say: “A cold, left untreated, usually lasts for seven days and when treated it lasts for a week.” He would then gulp down his cough syrup and go to work. At the end of the winter, his cough was usually so bad that he would have to get some codeine prescribed. 

Whether you’ve gotten sick already, or are trying to avoid catching whatever bug is going around, here are some tips on how to prevent catching a cold in the first place, and what to do if you do end up coughing and sneezing the day away.

How to boost your immune system for winter

Vitamin D
Many people underestimate the importance of Vitamin D, but its deficiency can cause problems not only to your mood, but also your health. It’s responsible for the so-called November Blues and can assist the outbreak of a cold.
Vitamin D is an endogenous substance, which is produced through the UV-rays of the sun. Since we tend to use certain sun blockers to protect ourselves against the damaging aspects of the UV rays, our body cannot absorb enough vitamin D during the summer months in order to create a reserve for the darker months.

There are ways for you to help your body get an extra vitamin D fix. Include foods rich in vitamin D into your diet like eggs, cod liver oil, milk, cheese or fish like herring or sardine. Another solution is vitamin D supplements, which you can ask your physician to prescribe for you. Make sure that they contain at least 20.000I.E.
*Explanation: IE stands for ‘International Unit’ and is a measuring unit, which is commonly used in medicine. Your daily requirement of vitamin D equals about 5000 IE. Therefore, two tablets per week should be more than enough.

Probiotics keep you fit
A healthy gut with an intact intestinal flora is the foundation for a functioning immune system. The microorganisms found there are not only fighting disease-causing bacteria and fungi, but also supporting white blood cells to fight off other intruders.

Other Immune Boosting Ingredients
Garlic has several superpowers: it’s rich in antioxidants, selenium and various sulfur compounds, which help protect your cells and boost your body’s defense system. Garlic is also successfully used to fight viruses, bacteria and fungi.
Elderberries help your body to heal a cold or the flu, especially in syrup or essence form. Echinacea works as a preventative, which you can take as a tincture or essence. It’s also part of the aptly named Teatox Tea, Natural Defense.

Of course, veggies will help too. Orange Veggies like pumpkin or carrots are perfect sources of beta-carotene. Why? The body transforms beta-carotene into vitamin A, which supports our white blood cells, and is responsible for our body’s defense. Various types of cabbage can strengthen your immune system.
Ginger, cinnamon and curcuma all contain curcumin, which vitalizes your body. You can read more about the superpowers of both cinnamon and curcuma here, and here.

Exercise, Sleep and Relaxation are essential
These three things may seem self-evident but are extremely essential for your body. If you want to keep your immune system fit, you have to move. Even a short walk outside can help your lymphatic system to purify your body. Sleep is also extremely important for your well being, since your body and immune system is regenerating itself in your sleep and you are recharging your batteries. Try to keep stress levels at a minimum – too much work or too much partying can disturb your immune system.

If you get sick after all, here’s what to do

It’s important to realize that sniffling, coughing and a fever are all imFportant mechanisms that the body uses to fight an infection. This is why you shouldn’t suppress these symptoms but rather support the natural defense process.
When germs enter your body, the messenger substance histamine is released. Histamine will activate the typical development of mucus, which causes your runny nose. The meaning of this is simple: the mucus, which sits in your nose and sinuses, should fight the enemy locally. Too much mucus though, can cause your airways to be blocked or irritate your bronchia, which will then result in coughing.

If you can, you should immediately go to bed and stay there. This might sound odd but the warmth and quiet will help your body to fight the infection instantly. Besides, your colleagues in the office and all the strangers on the subway will thank you for not spreading your bacteria everywhere.

The right nutrition when you’re sick
Pay attention to your diet while you’re not feeling well: Dairy products, red meat and sugar should not be part of your meal plan. Meat aggravates inflammations, sugar weakens your defense and milk will increase your congestion. Thus, hot milk with honey is counterproductive!
Drinking a lot of water is always important, in order to balance out the loss of moisture. When feeling ill, stay clear of all beverages with carbon dioxide, since gas can irritate your body further and sugar can weaken your immune system even more

Instead, boost your vitamin C intake, which you can find in lemons, paprika, cabbage, currant and raw sauerkraut. Sea buckthorn juice, Acerola (as a juice or powder),Camu Camu or rosehip powder are also rich in vitamin C.

Not a lot of energy to prepare elaborate healthy meals? No sweat – a jacket potato can easily boost your strength, but so can rice, cooked veggies, soups and broths – all easy meals that don’t put a strain on your organs and replenish your body with all the minerals you have lost through sweating.

Grandma’s Chicken soup
Chicken contains a lot of the dietary mineral zinc, which supports your immune system. American scientists at the University of Nebraska have confirmed the healing properties of chicken soup, proving that certain immune cells are influenced and infections are prevented. Through consuming chicken soup, the activity of white blood cells is decreased, which stops your mucosae from swelling. The exact cause for this healing effect is not clear – but the comfy warmth of the soup itself might already be enough to make you feel better.

Grandma’s Garlic soup
Garlic is a serious healing herb. It works as a natural antibiotic and can fight bacteria. There are tons of delicious garlicky soup recipes to be found online if you’re lacking in inspiration.
Confused by the ingredients listed? Garlic is usually measured in bulbs, not in cloves. Don’t worry about it being too spicy, as boiling makes garlic taste rather sweet. The only downside is that you’ll smell to high heavens for some time, but the healing effects are quite worth it.

Teas and Tinctures against Coughing and Sniffing
If the mucus flow just wont stop, you can also try some of the following recipes:

• Boil half a liter of water and add one teaspoon of liquorice root, eucalyptus leaves and peppermint leaves. Leave the tea to sit for at least half an hour, without boiling it again. To enhance the anti-bacterial effect, you can add Elderberries, Echinacea drops or Manuka honey.

• If your throat is really irritated, cayenne pepper can be of great help. Add just a pinch of it in about 175 ml of warm water and drink it slowly. What also works wonders is the combination of thyme leaves and liquorice root. Take two teaspoons of this mixture and pour 200ml of hot water over it. Leave it to steep for ten minutes and add another pinch of cayenne.

• You can also try a mixture of herbs, which can really assist in a case of dry cough. Take half a liter of water and add one teaspoon of anise (preferably freshly grounded seeds), mullein, liquorice root, elfwort, hollyhock root and peppermint leaves.

Some side notes about the above mentioned herbs; elfwort itself is a true cough killer, since it increases ejection, fights the infection and also acts mucus-dissolvent. Mullein is THE natural remedy for a cough. Mullein is rich in its own natural mucus, which wraps itself around our airways and protects the irritated and infected mucous membranes. Anise acts as an anticonvulsant and expectorant, while peppermint and its essential oils helps to free your airways.

Preparation: You can cover all herbs with hot water and let them steep for ten minutes, except for the hollyhock. With the hollyhock, you have to perform a so-called ‘cold extract’, since a normal drawing would destroy its own mucus. Pour 200ml of cold water over three to four tablespoons of hollyhock root and let the whole thing draw for eight hours. Now, strain the tea and slowly re-heat it, but not too warm since you need to drink it right away. Then add the remaining mixture to your cold extract of hollyhock and – enjoy!

Other tips and tricks to beat that cold
A footbath might also be helpful, since a full body hot bath might be putting too much stress on your circulation. Just try this one instead:

Mix together in a small basin:

• ¾ Elderberry Juice
• ¼ Hot Water
• 1-2 Tablespoons Honey
• 2 Tablespoons Rum

Straight after your footbath, go to bed and sweat, sweat, sweat.

What do you do when winter comes around to boost your immune system? Share your own tips for fighting off a cold in the comment section below!