There has been a lot going round recently, and even I have been struck down. Thankfully now on the mend, I wanted to share some of my tips for how I give my body extra support when I feel a cold coming on. We can't always escape the lurgy, but we can change how long and how badly we are effected!

I've also included a couple of my go-to recipes for extra immune support.

1. Prioritise Sleep

Sleep is one of the best medicines available to us, so make sure that you are prioritising sleep as much as possible as you start to feel run down. (Side note - sleep should always be a priority for maintaining good health, but an extra hour a night here will be invaluable for your recovery).

2. Embrace Rest

Take things down a notch and allow yourself some extra time at home. True rest activates the parasympathetic nervous system (rather than the sympathetic). The parasympathetic is where the healing happens, so the more you can reduce stress, the better the immune system can work at overcoming the cold.  

• Have a long hot bath with some organic bubble bath/bath oil 
• Wrap up on the sofa with a good book 
• Generally just slow down (this is the fastest way to regulate the nervous system)
• Do some breathing exercises - 4 in, 4 out - to help get into the parasympathetic nervous system. 

3. Stay Hydrated

The other best medicine available to us is water. We are made up of 60% water, and depend on H2O for many chemical reactions in the body. Water is also essential for lymphatic circulation, which is how white blood cells move around the body. Not enough water, and the immune system gets stuck!

• Drink 2-3 litres of water per day, including herbal teas
• Add electrolytes to water, or even just salt with lemon juice, to help hydrate the body better

4. Nourish Your Body

When we are ill our digestive systems can struggle. Providing the body with easily digestible, nutrient rich meals help it absorb what we need for recovery.  

Welcome in:

• Warming soups and stews that are gentle on digestion 
• Ingredients like ginger, garlic, turmeric and bone broth, all known for their immune boosting properties

Avoid:

• Sugary or processed foods, which can trigger the inflammatory part of the immune system and hinder recovery
• Alcohol, which can suppress the immune system and leave you fighting your cold for longer

5. Support your Immune System 

• Vitamin C - in supplement form or in citrus fruits 
• Vitamin D - in supplement form 
• Zinc - found in pumpkin seeds and nuts

6. Gentle movement

Movement can help with circulation of the lymphatic system, helping to clear the infection. Think of doing some yin yoga or gentle stretching.

My Immune Soothing Recipes

Baked apples with cinnamon

This is a very nourishing recipe for the gut due to the wonderful combination of cinnamon and pectin in the apples. 

1. Cut 4 Bramley apples into quarters and remove the core. Put into a baking dish and sprinkle with cinnamon, and add a couple of tablespoons of water. 
2. Bake in the oven for 30 minutes at 180C, or until totally soft. 
3. Optional: top with pumpkin seeds and kefir for an extra immune boost!

Honey, lemon, ginger, turmeric

This warming drink is packed with immune boosting plants. Drink as many as you want in a day to help sooth the throat. 

1. Grate some ginger, and juice half a lemon. 
2. In a mug mix 1 tsp honey (avoid mass brands like Rouse and go for more local/authentic honey) with the ginger, lemon juice and half a teaspoon of turmeric powder, and top up with boiling water. 

Also see Immune Boosting Chicken Noodle Soup