The information provided in this article is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Please consult a healthcare provider with any questions or concerns regarding your health.
The signs of a cold are all too familiar. That scratchy feeling in your throat that suddenly appears as you settle in for the night. The throbbing or soreness in your head, neck, or back when you pull yourself out of bed. A sudden change in appetite. Even worse, the onset of nausea or chills as a stomach virus starts brewing. Cooler temperatures typically mean more exposure to pesky coughs and runny noses. So, what do you do when despite all your best efforts to stay healthy, you find yourself sick? Is reaching for vitamin C really the best method? Is it effective if taken when already sick? Below are some answers to those questions and helpful practices when feeling under the weather.
VITAMINS
Most of us have heard about vitamin C and the benefits it has for our immune system. But does it help to start taking it once you are sick? Vitamin C is a water-soluble vitamin, which means the body does not store it. The body will absorb the vitamin and utilize it as needed. Therefore, daily intake is important for having sufficient vitamin C to perform all of its functions (including immune support). Starting to take it after the onset of a cold may not produce noticeable effects, but studies do show that vitamin C can reduce the severity of colds. Ultimately, the earlier vitamin C is consumed the better, and it’s certainly preferred to experience a mild cold vs. a severe one. This could be the difference between having to hang up the towel for the day or remaining present for what the day has to offer.
Vitamin C often steals the show when it comes to supporting illnesses. However, there are other key players to note. Additional vitamins and minerals to focus on for immune support include vitamin D, vitamin A, and Zinc. Each of these have been found to defend the body against infections and foreign invaders.
Shop the wellness section to stock up on these vitamins and minerals as cooler weather approaches. Some best sellers include: Acerola Cherry, Camu Camu, Zincerola, Oyster (Zn), and Drink Your Vitamins Oxymel.
HYDRATION
Never underestimate the power of water. It is vital to feel better sooner and regain energy. It is especially important in regulating body temperature during a fever and rehydration after diarrhea/vomiting. Get a trusty water bottle by your bedside or place cups of water around the house as visual reminders. How much to drink depends on age, weight, sex, activity level, environment, etc. The Academy of Nutrition and Dietetics recommends 9 cups of water per day for women and 13 cups for men as a rule of thumb.
Beyond just guzzling more water in a day, PROPER hydration is also a crucial component to healing and supporting bodily functions. Hydration should be consistent throughout the day. Skipping for a few hours or waiting until you feel thirsty usually means the body is already dehydrated. Carrying a water bottle is the best habit to build in order to stay consistent. Electrolytes have gained more attention recently due to their role in fluid balance and facilitating the body to actually stay hydrated. Electrolytes are minerals with an electrical charge - sodium, potassium, calcium, and magnesium to name a few. Without the proper amount of electrolytes, the body may struggle to retain the water it is getting. Therefore, aiming to drink more water should go hand-in-hand with ensuring an adequate intake of electrolytes through food and beverages.
There are many products on the market for enhancing water with electrolytes. Take caution as many of these often include added fillers and unnecessary ingredients. Shop better options like Eidon Electrolytes, Eidon Multiple Mineral, Flower Power Tea, Iron and Copper Mineral Nectar, Rainbow Mineral Nectars or make your own with juice from 1 lemon + 1.5 cups coconut water + ¼ tsp salt + 2 cups water.
NUTRIENT-DENSE FOODS
When taste buds are muted and energy depleted, cooking a healthy meal usually takes a backseat. However, it’s still important to prioritize anti-inflammatory foods during this time. Luckily, there are quick and simple ways to accomplish this.
Smoothies are a great start. They take seconds to blend, can soothe a sore throat, require minimal effort to eat, and most importantly, can be packed with plenty of healing nutrients. Here is a great smoothie recipe for fighting off pesky colds from mindbodygreen. Shop our truly clean protein powders here.
Bone broth is another pantry staple for fighting a cold. It is made by slow cooking herbs, spices, and animal bones together to create a warm mixture full of nutrients. In many cultures bone broth is seen as a healing potion due to its high content of vitamins, minerals, and amino acids (the building blocks of protein). Bone broth can simply be heated and sipped out of a mug or included in soups and stews, which is another great meal option when sick. To make it even easier, try this organic bone broth powder that only requires the addition of water to start enjoying.
Baking a sweet potato and adding warm spices for additional anti-inflammatory properties is another simple, delicious, and effective meal. Cinnamon and nutmeg are great compliments as well as ginger, turmeric, and cayenne if able to tolerate a little heat.
Stock up on berries (frozen or fresh), clementines, cherries, and pomegranate seeds. Rinse them off, throw them in a bowl, and take them back to bed! Adding Greek yogurt to make a parfait is easy and adds protein. Oatmeal is another simple, nutrient-dense option that fruit can be added to (along with cinnamon, pecans, honey, colostrum, collagen). Shop our pantry section here.
Need something even faster? Jacob bars contain 20 grams of grass-fed protein, 9 grams of fiber, and no artificial sweeteners or “natural flavors.”
Nutrient dense whole food supplements can be a helpful addition when not getting in the calories and nutrients you normally would. Some of our favorite options include Pastured Bone Marrow, Multi-Organs, Nourished Child Ancestral Multi-Vitamin Gummy, Beef Liver and Oyster (Zn).
REST
Getting plenty of sleep during this time is crucial for allowing the body to focus its energy on healing. Many processes that combat infections take place while sleeping. For example, stress hormones decrease during this time and melatonin increases. Melatonin plays a role in the immune response, helping repair cells and fight off foreign invaders. Studies have actually found that those getting inadequate sleep are more prone to colds! Most of us have heard of getting at least eight hours of sleep each night. While this can vary slightly (some feel best with seven or nine hours), eight is a great rule of thumb to aim for. Resting tends to come naturally when sick, but if you are struggling with sleep, consider adding some of these tools to help:
- Magnesium - Internal and Topical
- Sleep Easy Tincture
- Sleepy Kid Glycerite
- Chill Child Gummy
- California Poppy Tincture
- Herbal Tea - Knock Me Out, Sweet Dreams, and Paradise Tea
- Warm Bath - With Calming Salts
- Meditation
- Eliminate screens and dim the lights throughout the house two hours before bed
STEAM TREATMENT
Help relieve mucus and soothe nasal passageways with steam treatments.
- Take a hot shower with the doors closed to produce more steam.
- Boil water then pour into a bowl. Breathe in the steam underneath a towel or blanket draped over your head. Can enhance with this herbal steam mixture.
- Nettie pot
- Nebulizer, which can further be enhanced with this Briotech solution.
HERBS
Another helpful tool for managing sick days is the use of herbs and tinctures. This form of alternative medicine has been used for thousands of years to treat illnesses and there are a few key standouts when it comes to treating colds.
- Echinacea and Elderberry both may slightly reduce the duration and severity of a cold if taken as soon as symptoms first arise. Both work by activating the immune system.
- Mullein has been traditionally used for coughs, sore throat, and congestion. Typically, it is made into a tea or tinctures and can support the respiratory system in clearing out mucus. Similarly, Goldenrod assists respiratory issues by clearing mucus and can also be taken at the end of a cold to help clear any lingering remnants of the illness including symptoms of post nasal drip. Goldenrod has a bitter taste and often assists the gut with digestion if taken before a meal.
- Sage is another great support for a sore throat, helping dry up a more “wet cough.” Further, it provides anti-inflammatory properties.
- Feverfew, as its name suggests, has been used since ancient Greek times as a fever reducer. More recently it has shifted to primarily being used to treat headaches and migraines.
- California Poppy is another great support for headaches but think of this as your go-to for any aches, pains, or tension coursing through your body. It is a powerful relaxant aiding not only sleep but calming nerves and emotions that may be out of balance.
It is important to note that not all products are made the same when it comes to ancient healing herbs. QUALITY is crucial when shopping for these supplements as they are not regulated. Purity and even potency can vary widely. Our goal is to take the legwork out of research and source only pure, high-quality products you can trust (all in one place)! We hope you build your arsenal for sick days with Simply Pure Living, but if you do go elsewhere, take the time to research, read labels, and ensure quality checks.
OTHER FAVORITE TOOLS TO FIGHT SICKNESS:
Breathe Easy Salve – Respiratory and Congestion Rub
Healthy Child - Immunity and Illness Gummy
Throat Soothe Tea
Immune Defence Tea
SOURCES AND MORE RESEARCH:
https://pmc.ncbi.nlm.nih.gov/articles/PMC7589163/
https://pubmed.ncbi.nlm.nih.gov/10340298/
https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
https://www.leevercancercenter.org/blog/the-spices-of-life/