Cold season seems to have started before fall even started this year, but now it’s in full swing. What are some natural methods to help support your immune system in the battle against pathogens?

Chicken soup is excellent for a cold. It keeps you hydrated, and the heat reduces irritation in the sinuses and throat. The nutritional value helps even more: carnosine helps immune system, and the soup is a synergy of anti-inflammatory vegetables, herbs, and animal proteins. It does not cure the cold in a snap: there’s nothing that makes every virus in your body just disappear in a poof. But it builds up your immune system, making it stronger and more efficient in its defense against germs.

Vitamins, minerals, and antioxidants are essential to the human body and especially helpful in preventing or treating a cold. The omega-3s in wild salmon help fight chronic inflammation, keeping your immune system’s resources fully available for defense. Many Americans today are deficient in zinc, a nutrient vital to inflammation control and pathogen fighting. Oysters are a good source. Moreover, herbs such as raw garlic, anise, cinnamon, and fennel provide antioxidants that will soothe inflammatory cold symptoms. Wild blueberries, onions, and herb, black, green, or white tea serve a similar purpose. Moreover, probiotics in yogurt and kefir improve not only digestive health but also the immune system, and they help keep ingested germs from entering your system. Researchers also recommend taking vitamin C at the first sign of a cold in the form of citrus fruits and red peppers. Other beneficial foods include mushrooms, which contain antioxidants, fiber, potassium, vitamin B, vitamin D, and anticancer nutrients; dark leafy greens, which support white blood cells; and lean animal proteins, beans, or nuts. Make sure to keep hydrated too.

Keep in mind that a healthy daily lifestyle can reduce the duration of colds when they happen or even prevent them. Regular exercise (roughly 30 minutes or more per day), a healthy diet (minimally processed and low in refined sugar or sweets), and vitamin D are major immune boosters. It’s difficult in cold weather, on top of all the homework we have, but get outside and run around in the sun for fifteen minutes when you get the chance! Your body will thank you by fighting off those cold viruses faster.