SICKLY SEASON (that’s what I call it) is upon us 👀😅
I’ve spent the past week or so fighting something off…I’ve woken up with sniffles, experienced afternoon/evening headaches and body aches BUT it hasn’t become anything (yet). It keeps wanting to get me, but I’m fighting back HARD. Since “sickly season” is upon us, I was inspired to share exactly what I do as a Holistic Health Coach when I feel like I’m on the verge of getting sick. So, let’s get right into it…
Here you have it —
5 holistic habits I swear by as a Health Coach when I feel a cold coming on…
ONE. I hydrate the F*CK outta myself 😂
I consider myself a very well-hydrated person. In fact, when I was pregnant, I had to pee in a cup at every appointment at the birth center, and one day, the midwife asked me how much water I was drinking. I told her roughly how much (by pointing to my 32 oz water bottle and telling her how often I refill it, haha) and she said “yeah, I can tell by your pee samples you’re very well hydrated.” 😅 I love telling that story because it made me feel really good about my water intake 🤣. ANYWAY, here’s what I do to ramp this up so my mucus membranes stay moist and my immune system can better do its job…
MORE WATER.
This one’s simple. I make sure I’m drinking A LOT of water. And, I mean A LOT. Like almost constantly. Like you have to pee so often it’s annoying AF type of situation…
ADRENAL COCKTAILS.
I’ll have about 3 of these daily. They help hydrate (helloo electrolytes), bump up your Vitamin C intake, and support your stress hormones.
Here’s a simple recipe:
Coconut water (potassium)
Freshly squeezed OJ or Lemon juice (vitamin C)
Pinch of Celtic Sea Salt (sodium)
TEAS.
In addition to my super stylish water jug, I try to have a warm tea by my side all day too. Here are my favorite teas to drink while I’m fighting something:
Matcha Tea: In the morning, I’ll have my matcha tea or another green tea (because I still want my caffeine). It’s a powerhouse with antioxidants and polyphenols that support overall health.
Echinacea Tea: this herb turns on immune system function, activates immune cells, keeps a virus from spreading, kills bacteria, and keeps your lymph flowing so you feel better faster. I’ll have at least 2 mugs of this per day and I honestly feel like it works right away – especially if you start consuming it BEFORE you’re actually sick.
Throat Coat Tea: licorice soothes digestion and supports respiratory health, while slippery elm coats the throat, providing relief from irritation and coughing. It’s a great one when you’re experiencing that itchy throat or dryness before you really feel sick.
Peppermint Tea: I particularly enjoy peppermint tea later in the evening or before bed. It acts as a natural decongestant, helping to clear your airways. The menthol can also have a mild numbing effect, easing the discomfort of a sore throat. Additionally, peppermint is known for its antimicrobial properties, contributing to your body's defense against infections.
SOUPS/BROTH.
I’ll usually prepare a batch of homemade soup to have over the course of a few days. If you’re not into home-cooking, I recommend buying some organic, grass-fed bone broth, and having mugs of that throughout the day for additional hydration and nutrients. Add a splash of lime or lemon for a Vitamin C (and flavor) boost too!
I personally loved the soup recipes inside The First 40 Days (I made several of them to freeze and have when I was postpartum). But, here are a few other recipes you may enjoy…
TWO. I take EXTRA care in nourishing my body.
This means I’m eating real, whole foods and staying away from processed stuff (especially refined sugar!). I’m also amping up anti-inflammatory foods, herbs, spices, and omega-3s. Here are some examples for you:
Orange produce like sweet potatoes and leafy greens provide beta carotene which improves vitamin A levels to support immune function. An easy way to get leafy greens in at this time is to add them to your soup or broth.
Healthy fats support good lubrication and decreased inflammation. For example: wild salmon, nuts (especially walnuts), and seeds like flaxseeds, and hemp seeds.
Citrus fruits, strawberries, bell peppers, and broccoli are all great sources of Vitamin C! I try to add freshly squeezed lemon juice into almost everything I’m drinking for the day.
Garlic, onions, ginger, and hot peppers help boost circulation, improve the flow of mucus, and enhance digestion which helps the body get rid of the germs it’s fighting off. I like to add cayenne pepper to my teas sometimes to help clear thangs out.
THREE. I take my ass outside. 🌞
This is a hormone-healthy habit of mine regardless of whether or not I’m sick. I can’t recommend the fresh air and Vitamin D exposure enough. First thing in the morning, I open up the windows to let some fresh air in and let the pathogens and stagnant air (and carbon dioxide) out. I also either go for a walk or sit out on the back patio.
At some point in the middle of the day, I’ll go back outside and let the sun hit my skin for optimal Vitamin D exposure. This helps activate immune cells and supports the body in fighting off infections. It’s also great for reducing stress which is ultimately good for the immune system too. 😉
FOUR. I do my best to REST. 😴
Sleep is SO IMPORTANT when you’re feeling sickly. I mean, it’s always so important for your health, but I know I immediately feel a huge difference when I get enough (good) sleep while I’m not feeling well. I can go to bed feeling crappie and wake up feeling significantly better after a good night of solid sleep (7+ hours). It’s during these hours that your body goes into repair mode. Getting enough sleep allows your body to produce and release cytokines, essential proteins for a responsive immune system. I want to say this may be my #1 priority when I’m feeling under the weather…
FIVE. I call in reinforcements (herbs/supplements).
I find most over-the-counter cold medications pretty pointless – unless of course, you’re just trying to “hide” the fact that you’re sick or you wanna K the f*ck O (where the Nyquil at? lol). I’ve replaced these “medicines” with natural herbs and supplements that support the body’s innate healing abilities. It's a proactive, more holistic strategy that aligns with the idea of nurturing the body rather than suppressing its signals. Here are some of my go-to’s:
Elderberry Syrup: Elderberry is a potent supporter of immune function because it’s packed with antioxidants and vitamins (especially Vitamin C). I’ll have a dose of this twice a day.
Echinacea Capsules: I already mentioned the benefits of this herb above. I usually drink it in tea form, but if you’re not into the taste, you can buy these capsules instead.
Propolis Throat Spray: Bee propolis has powerful antibacterial, antiviral, and anti-inflammatory properties. It can stimulate the production of immune cells, enhance their activity, and even modulate the immune response. So, I spray as directed whenever I feel like I’m in need of a boost!
Gaia Herbs Sinus & Lung Supreme: This.stuff.works! Like…for real. And my husband, Darius, swears by it! Here’s the herbal breakdown:
Oil of Oregano: has powerful antimicrobial properties, helping to combat respiratory infections
Yarrow: known for its anti-inflammatory and antimicrobial effects, supporting the respiratory system's overall health.
Plantain: acts as a natural expectorant, aiding in clearing mucus from the respiratory tract
Gaia Herbs Mighty Lungs: another herbal supplement that works great for respiratory support when you’ve got a cold or sinus infection. As someone who grew up with asthma, I find this really helpful. Here’s the herbal breakdown:
Mullein: known for its soothing properties, helping to calm respiratory irritation and promote clear breathing.
Plantain: acts as a natural expectorant, aiding in mucus clearance.
Schisandra: an adaptogenic herb that can support overall respiratory health.
Elecampane: helps clear congestion
THERE YA HAVE IT!
5 simple, holistic ways I take (extra) care of myself and my immune system when I start to feel under the weather.
By embracing natural remedies like herbal teas, nourishing soups, and immune-boosting herbs, I'm not just addressing symptoms, but I’m supporting my body and its innate healing processes.
Hope you find this helpful! Feel free to share any thoughts with me in the comments below!
