10 Foods & Lifestyle Practices that Help me Recover from the Cold

  1. Morning sunlight to regulate the body’s circadian rhythm, sleeping pattern and immune system. I found this practice particularly nourishing after having little sleep due to experiencing an overnight fever with a dry nose and sore throat.

  2. Outdoor light Qi Gong & shaking to stimulate blood and lymphatic circulation. The lymphatic system has important structural and functional roles for the immune system. This includes transporting antigens and immune cells to areas of infection as well and destroying and removing pathogens in the body.

  3. Eating gut health foods like sauerkraut. Over 70 % of immune cells are located in the gut!

  4. Drinking freshly squeezed orange juice and lemon. Citrus fruits contain a rich source of Vitamin C which have anti-inflammatory actions and support the functions of a range of immune cells.

  5. Hydration. Drinking filtered water and incorporating Himalayan salt (either in water or in meals) help to maintain the body’s fluid and electrolyte balance.

  6. Fruit, fruit and more fruit

  7. Bone broth and Shilajit (mineral dense). Shilajit is a mineral dense substance noted for its cognitive and longevity benefits along with assisting the overall functions of the body. This was recommended by my health coach Mitchell Vickridge. I’ve been incorporating a tiny amount of Shilajit with bone broth when my body is feeling depleted and feels like it needs some extra support.

  8. Rest & Sleep

  9. Episodes of Bob’s Burgers

  10. Letting Go

When experiencing cold or flu symptoms, I allow the body to do its thing and support it best I can. In less than a day, the overnight fever is gone, head aches have stopped within a couple of days and by the end of the week, I am feeling like my boppity self again.

#immunesupport #immunesystem #naturalremedies #bodyawarness #wearenature #immunesystem #immunehealth #thebodyknowsbest #helpyourself #youknowyourbodybest #listentoyourgut #gutimmunehealth #guthealth

References

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x

Carrasco-Gallardo, C., Guzmán, L., & Maccioni, R. B. (2012). Shilajit: a natural phytocomplex with potential procognitive activity. International journal of Alzheimer's disease, 2012, 674142. https://doi.org/10.1155/2012/674142

Frazier, K., & Chang, E. B. (2020). Intersection of the Gut Microbiome and Circadian Rhythms in Metabolism. Trends in endocrinology and metabolism: TEM, 31(1), 25–36. https://doi.org/10.1016/j.tem.2019.08.013

Huberman, A. (2023). “Using Light for Health”. Huberman Lab. January 24, 2023. Accessed 8th October 2023. https://www.hubermanlab.com/newsletter/using-light-for-health

Liao, S., & von der Weid, P. Y. (2015). Lymphatic system: an active pathway for immune protection. Seminars in cell & developmental biology, 38, 83–89. https://doi.org/10.1016/j.semcdb.2014.11.012

Miles, E. A., & Calder, P. C. (2021). Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review. Frontiers in immunology, 12, 712608. https://doi.org/10.3389/fimmu.2021.712608/

Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886





Cherie Ha