It’s that time of year again- the time of coughs, sniffles, sneezing, and you guessed it, the common cold. If you’re lucky enough to have everyone in your home healthy, chances are you know at least one person who’s feeling under the weather. Unfortunately, many of us wait until it’s too late to try to heal ourselves. The first thing we need to focus on to beat the common cold (or any illness) is prevention. By boosting our body’s natural immune system, we can give it the strength it needs to beat the common cold, and more!

Here are 5 natural ways to boost the immune system and beat the common cold this year, and ensure your family’s immune system is healthy year round…

1. Vitamin C tops the list of immune boosters. In fact, there have been more studies about the immune boosting effects of Vitamin C than any other nutrient. This super immune booster increases the production of infection fighting white blood cells and antibodies, and increases levels of interferon, the antibody that coats cell surfaces and prevents the entry of viruses. While there are plenty of vitamin C supplements available, research shows eating plenty of vitamin C rich fruits and vegetables is best. You can boost your immune system by consuming 200 mg of vitamin C each day. Citrus fruits, bell peppers, broccoli, tomatoes, strawberries and green leafy vegetables are all great sources of vitamin C to boost your immunity.

2. Echinacea is another great immune booster that’s been shown to decrease one’s odds of developing a cold by 58%. Much like vitamin C, it increases the number of white blood cells and boosts the activity of other immune cells. In fact, in one study researchers found that when echinacea was taken in combination with vitamin C it reduced cold incidence by 86%. Experts recommend taking echinacea daily at the start of the cold season for 1-2 weeks to boost your immunity- it’s not recommended to take for longer than 2 weeks at a time as it becomes ineffective. When choosing echinacea, it is important to be sure that the herb is fresh. Always check expiration dates on supplements, or better yet, buy dried echinacea root and use it in a homemade tincture or tea. If you buy echinacea capsules, be sure that you choose a preparation that is standardized to contain 4% echinacosides, the active ingredient in echinacea. The typical dosage of Echinacea in capsule form is 300 mg 3 times per day. The dosage for standardized tinctures is about 2 to 3 ml per day, and 2 to 3 grams of dried root is considered sufficient.

3. Get plenty of sleep! One of the quickest ways to come down with the symptoms of a cold is to run yourself down with little or broken sleep. According to a study conducted by the Archives of Internal Medicine, quoted by The New York Times, subjects “who slept an average of fewer than seven hours a night €¦ were three times as likely to get sick as those who averaged at least eight hours.” The immune system is made up of several types of cells and proteins that are charged with keeping foreign invaders such as colds or flu at bay. Studies show that when we’re sleep deprived our T-cells go down, and inflammatory cytokines go up- potentially leading to a greater risk of developing a cold or flu. Bottom line: sleep deprivation suppresses the immune system, so make sure everyone in your family is getting their zzz’s!

4. Essential Oils are a powerful way to stimulate the immune system, prevent illness, and cure a large number of ailments. Many of these powerful plant-derived oils have the ability to actually strengthen your cell’s walls so they resist penetration of viruses. Some of my favorite anti-viral, anti-microbial, anti-bacterial, and anti-infectious essential oils are Melaleuca Alternifolia (Tea Tree), Melissa Officinalis (Lemon Balm), Clove, Lavender, and Eucalyptus Radiata. There is also an essential oil blend known as “Thieves Oil” that’s packed with a combination of powerful, germ-killing essential oils that eliminate airborne bacteria and boost the immune system. Click here for tips on using and applying essential oils. You can also add several drops of any of the above essential oils to a spray bottle filled with water and use it to disinfect counter tops, toys, doorknobs, and more. I could easily write pages about the many benefits of various essential oils and how they promote wellness, but we’ll have to save that information for another day. In the mean time, I encourage you to do some research of your own- I’m certain you’ll be impressed with what you find!۬

5. Natural Antioxidants such as vitamin E, carotenoids, bioflavonoids, selenium and zinc are all super immune boosters that can help prevent illness and keep your family healthy. Antioxidants are an important part of building a strong immune system because they protect cells from oxidative damage by free radicals, the byproducts of metabolism, and environmental factors. Vitamin E signals the release of natural killer cells, which are cells that seek and destroy foreign particles such as germs and toxins. It also stimulates the production of B cells, or immune cells that manufacture antibodies. Eating a diet rich in nuts, seeds, vegetable oils, whole grains, leafy greens and fortified breakfast cereals will help you meet your daily vitamin E needs. Beta carotene is converted to vitamin A only when the body needs it. This process allows the remaining carotenoids to act as antioxidants, fighting free radicals throughout the body. Brightly colored fruits and vegetables such as carrots, apricots, sweet potatoes, squash, broccoli, tomatoes, cantaloupe, peaches, spinach, kale, pumpkin and mango are all good sources of beta carotene. Bioflavonoids aid the immune system by protecting the body’s cells against environmental pollutants. These beneficial polynutrients can be found in found in legumes, soybeans, tea, grapes, red wine and soy products. Selenium is an important mineral and antioxidant that increases the effectiveness of vitamin E while boosting the immune system’s reaction to infections. To meet your daily selenium needs be sure to consume healthful foods such as tuna, lobster, shrimp, snapper, whole grains, eggs, chicken, cheese, garlic, nuts, seeds and vegetables. Another mineral and immune booster, zinc increases white blood cell and killer cell production. This enhances the immune system’s ability to fight infection more aggressively and release antibodies. Foods rich in zinc include oysters, crabs, beef, turkey, beans and fortified cereals.۬ ۬By making a conscious effort to strengthen your family’s immune system through a healthy diet, plenty of rest, and using natural herbs and essential oils you can significantly increase your odds of beating the common cold this season- and if someone in your family does get sick you can be confident they’ll have a strong immune system ready to fight it! If the cold bug does come around, or has already caught someone in your family click here to find Happy Mothering’s Top 10 Natural Home Remedies For Colds. ۬

Wishing you & your family the best in health & wellness!۬

~Terri, Eco Crazy Mom ۬

This post was written by Terri Babin, an eco-crazy blogging mom of four dedicated to helping moms go green, without going crazy! For more eco-awesome blog posts like this one please visit Terri at www.EcoCrazyMom.com.

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