How to Not Get Sick This Winter
30 remedies to prevent & overcome infections this flu season
Content for entertainment purposes only. Not medical or health advice.
Winter is coming, and with it often comes a slew of colds, flus, sneezing, coughing, fevers, and missed social outings.
Here is a list of 30 helpful remedies you can use this winter to keep the flu at bay and swiftly overcome it should you be under the weather. These will include helpful practices (many free), herbs, functional foods, vitamin supplements, and more.
Some of these might already be very obvious to you, but this article will shine a new light on them, explaining how and why they work and their importance.
Since 30 remedies are a lot (I wanted to provide variety), I will use a star (⭐️) system to mark the remedies which I believe to be most foundational.
⭐️⭐️ = Crucial. You probably have to have this in place to avoid getting ill and recover quickly. Before you move down to the “one star” and “no star” recommendations, I would get these in order first, if you haven’t yet.
⭐️ = Very helpful. Most people will be helped by it. Something that you should try to do/eat/take to not get sick.
no star = Helpful. This remedy might be very helpful for some, but it’s not foundational, and it’s not something that everyone should go out of their way to do/eat/take.
1. Keep Warm ⭐️⭐️
“Don’t get cold, or you will get sick!” rings the voice of our moms and grandmas. And yes, they stand corrected. The rhinovirus, the most common viral infectious agent in humans and the predominant cause of the common cold, proliferates in temperatures of 33–35 °C (91–95 °F). Most rhinoviruses do not replicate well at a temperature of 37°C (98.6 °F),1 the core body temperature that humans should have when their thyroid function is optimal.
A warm body temperature suppresses viral replication,2 which is why people in good metabolic health (who can easily maintain a core body temperature of 37°C/98.6 °F) can get exposed to viruses without falling ill. This is also why a fever (the body increasing its core temperature) is a response to infections.
When we get cold, our core body temperature drops, making us more vulnerable to viral attacks.
Warm baths, wool socks, layered clothes, and a head cover (since the body loses a lot of heat through the scalp) are a must.
2. Desiccated Thyroid* ⭐️⭐️
*if you show signs of a slow metabolism
Optimal thyroid function is the most vital factor when it comes to not falling ill in winter.
As someone who used to suffer from very frequent infections back when I was hypothyroid (sometimes up to 3 times per month in winter, often with a high fever, tying me to my bed for days or weeks), I nowadays have maybe one or two mild flus per year, which last no more than 2 days and rarely if ever have me bed-bound.
2024 has actually been the first year ever I haven’t had the flu at all! 🎉 I think that experimenting with a higher desiccated thyroid dose this year is a big part of that.
Why Desiccated Thyroid Helps
Thyroid hormones control the function of all the systems in the body, including the immune system. They also control our body temperature. All of the enzymes in the human body function best at a core body temperature of 37°C/98.6 °F, which is indicative of optimal thyroid function. A chronically lower post-meal daytime body temperature indicates hypothyroidism.
When our thyroid function is suboptimal, our defences against invading bacteria, viruses and parasites are down, manifesting in symptoms like cavities, SIBO (small intestinal bacterial overgrowth), and frequent infections of any kind. Frequent respiratory illnesses are common in hypothyroidism3 and, together with a core body temperature below 37°C/98.6 °F, can be a better indicator that someone is hypothyroid than the often-faulty thyroid function blood tests, something that I talk a lot more about in my article on overcoming hypothyroidism.
“One patient who illustrates well how so many manifestations of low thyroid function may sometimes appear in the same individual and go undiagnosed is a thirty-seven-year-old woman I saw six years ago. […] Her primary complaint then was extreme fatigue. […] Another was her tendency to develop far more than the usual number of colds and upper respiratory infections. […] Her basal temperature […] proved to be below normal. […] Her response to thyroid therapy [desiccated thyroid] didn't come overnight, of course. But over a period of several weeks, she began to notice that she no longer felt fatigued immediately after arising in the morning. […] The next winter she experienced only one cold instead of the usual repeated wintertime respiratory problems, and the winter after that she was free of any respiratory infection. On continued thyroid therapy, just enough to maintain her basal temperature in the normal range, she is today a thoroughly healthy and effective wife and mother.”
- from the book: “Hypothyroidism, The Unsuspected Illness,” by Dr. Broda Otto Barnes
The darkness and coldness of winter are stressors that put more pressure on the thyroid system, causing it to have to work harder. Hypothyroidism tends to worsen in the winter and improve in the summer,4 and those who are not hypothyroid in the summer can become slightly hypothyroid in winter.
“Desiccated thyroid” is a supplement made of freeze-dried and powdered animal thyroid glands (usually beef and sometimes pork). The full gland provides all four of the thyroid hormones: T1, T2, T3, and T4, and the building blocks for making them.
Taking desiccated thyroid in the winter can help replenish the body’s thyroid hormone needs at a time when the body might struggle to produce adequate amounts of it on its own due to the harsher environment of winter.
Swanson Thyroid Glandular (beef thyroid, this is the one I currently use)
Forefront Health Desiccated Thyroid (ships from the US, beef thyroid)
Metavive II Desiccated Thyroid (ships from the UK, pork thyroid)
Metavive IV Desiccated Thyroid (ships from the UK, beef thyroid)
How To Take Desiccated Thyroid
Who should consider desiccated thyroid: Anyone whose basal body temperature (taken right after waking up) is chronically below 36.6°C/97.9 °F, and who fails to get their temperature up to 37°C/98.6 °F after breakfast. Desiccated thyroid should especially be considered if also dealing with other symptoms of a low metabolic rate, such as dry skin, cold hands and feet, low tolerance to cold temperatures, frequent shivering, constipation, depression, fatigue or hair that is brittle, tangly, slow-growing and falling out.
When to start taking it: As per the work of Dr. Broda Barnes, pioneer of desiccated thyroid therapy, it takes about one month of daily desiccated thyroid use to see results.
If winters were rough for me, I would likely start taking desiccated thyroid in September (the beginning of fall in the Northern Hemisphere), and take it through until the end of April (or whenever the weather gets warmer and the days get longer and sunnier).
Since, in the Northern Hemisphere, we are most susceptible to the flu in February, there are still benefits to starting desiccated thyroid therapy as late as December or January.
How much to take: Dr. Broda Barnes recommended starting with 65 - 130 mg of desiccated thyroid and taking it for a month while monitoring symptoms (such as body temperature). He advised not to increase the dose for at least a month, and to only increase it after a month if symptoms of hypothyroidism (such as a low body temperature, dry skin, cold hands and feet and constipation) are still present.
Since there is a bit of trial and error and a lot of body attunement that goes into supplementing desiccated thyroid, I plan to do a podcast episode soon discussing it in more detail.
When to take it: I always take it after breakfast. Since desiccated thyroid speeds up the rate of metabolism (it’s like stepping on the gas pedal), it makes little sense to take it on an empty stomach, which can be extremely stressful on the body (akin to stepping on the gas without any fuel in the tank).
Additional considerations: Desiccated thyroid will ramp up the speed at which your cells make energy. However, the process of making energy out of food is dependent on many nutrients, such as the B vitamins, magnesium, iron, copper, manganese and vitamin C. Missing any one of these nutrients is like running a conveyor belt where one station is missing an employee; it will result in chaos and affect the other stations. A nutrient-dense diet, including organ meats (liver once per week), shellfish, ripe fruit, cooked vegetables, and dairy products will help to supply these cofactors.
3. Sauna
The immune system functions best when the body is warm, and warming up the body with a sauna session can help ramp up immune function when faced with an infection.
“Twenty-five volunteers were submitted to sauna bathing, with 25 controls abstaining from this or comparable procedures. In both groups the frequency, duration and severity of common colds were recorded for six months. There were significantly fewer episodes of common cold in the sauna group. This was found particularly during the last three months of the study period when the incidence was roughly halved compared to controls.”5
A group of Finnish researchers decided to test the long-term effects of frequent sauna sessions on respiratory infections. The health records of over 1,900 middle-aged, healthy male volunteers were followed for over 20 years, and the results were published in 2017. It was found that those who frequented the sauna 2-4+ times per week had fewer hospitalizations for respiratory diseases and a lower incidence of pneumonia compared to those who did a sauna session less than once per week (since sauna is a big part of Finnish culture, only 12 of the prospective volunteers were men who did not use a sauna at all, and they were excluded from the study).6
In the past, when dealing with hypothyroidism, I noticed that if I woke up with a scratchy throat, a runny nose and the feeling of impending flu, if I went to a sauna to sweat it out, 9 out of 10 times a sauna session would bring me back to normal immediately, stopping me from developing a full-on flu.
An at-home sauna can be an option for those who have a bit more money to spend this winter season, to be more mindful of not infecting other saunagoers. I use this one from Amazon. You can find similar ones in the $100-$300 range.
4. Lysine
Lysine is an amino acid (a building block of proteins) with antiviral properties. It has been long known to work against the herpes virus (the virus that causes cold sores) but was also found to stop the COVID-19 coronavirus from entering cells.7 Viruses need to enter cells to infect, so blocking virus cell entry helps to prevent them from making you sick.
Arginine, another amino acid, was found to have the opposite effect, boosting viral infection, as some viruses use arginine to replicate.
Different foods have different ratios of amino acids, but a particular food with a high lysine-to-arginine ratio is milk.8 Drinking lots of warm milk in the winter can be a great way to get a high dietary intake of lysine relative to arginine.
Lysine can also be supplemented if you are coming down with a viral infection. If coming down with the flu, I would take 500 mg of lysine twice daily.
5. Sunlight (Or Vitamin D) ⭐️⭐️
“Epidemics of influenza peak in the month after the winter solstice and have greater clinical severity with less sunlight.”9
Although this is likely not your first time hearing this, vitamin D is probably one of the most vital substances for staying healthy in the winter, apart from staying warm and having robust thyroid function.
Vitamin D makes sure that we adequately respond to and fight infection while preventing the development of a potentially deadly cytokine storm (a condition in which the immune system overreacts to an infection, releasing far too many inflammatory cytokines).
Vitamin D upregulates the release of antimicrobial peptides which, despite their name, also help to stop viral replication.10
During the Spanish flu of 1918-1919, patients at Camp Brooks Open-Air Hospital in Boston had their beds placed outside to maximize sunlight and fresh air exposure. Compared to many other treatment centers, patients at Camp Brooks had lower rates of death from influenza, and the staff had lower rates of infection.11
Numerous studies have found that those with higher vitamin D levels experience fewer respiratory infections and, if they do come down with the flu, it is usually mild. If sun exposure isn’t an option, vitamin D supplementation has also been shown to protect against developing the flu.12
I wrote a separate article on vitamin D here: “Vitamins D3 and E for Flu Prevention”
Even in winter, when the sun is out, try to find a place outdoors that is sunny but sheltered from the wind. A place like that will often be warm enough for you to be able to take off your coat without getting cold and expose some skin to the sun (such as your arms, face, and lower legs). For some, who live in places that tend to get especially gloomy in winter, it might be worth considering short 5-10 minute sessions in UVA/UVB tanning beds. If you go this route, start with the shortest time available, as it is very easy to get sunburnt in tanning beds (and sunburns are damaging and should be avoided).
Ultraviolet radiation from sun exposure has additional benefits, as it can inactivate the influenza virus and other viral pathogens. It also kills bacteria.13
Vitamin D supplements are also of course an option.
Zenement Vitamin D3 (ships from the EU)
How I Supplement Vitamin D3
In the winter, I take 2000 - 5000 IUs of vitamin D3 daily.
If supplementing vitamin D, it’s important to also get enough magnesium, calcium and vitamin K2, as these nutrients help vitamin D function correctly. For example, magnesium is needed for vitamin D’s conversion to calcitriol, its more biologically active form,14 calcium is needed to prevent vitamin D from elevating prolactin and causing bone loss,15 and vitamin K2 is needed to make sure that calcium makes its way into bones as opposed to soft tissues.
I take vitamin D3 before bed (I find it improves sleep), together with LifeExtension Super K and 1.5 grams of eggshell powder (I use this one). I use the LifeExtension product as it contains two forms of K2, MK-7 and MK-4, which help to regulate calcium in slightly different ways (the former helps more with preventing vein calcification and the latter with mineralizing bones and mitochondrial health). I take magnesium with breakfast and with my last meal (one pill each time).
How To Get These Nutrients From Food
Aged cheese (like cheddar or gouda) is a great source of calcium and vitamins K2 MK-4 and MK-7. Liver, dark chicken meat, egg yolks and eel also contain K2. Fermented vegetables (natto, kimchi, sauerkraut) contain K2 MK7. Cacao powder is a good magnesium source (check out this ConsumerLab report for brands with low levels of toxic metals). Leafy greens contain vitamin K1, which can convert to K2 in the body. Thoroughly cooking kale or collard greens in broths or stews will help release calcium from these plants into the meal.
Other Supplement Alternatives
Magnesium:
BalancedBodyMind Magnesium Bisglycinate (ships from the UK)
LifeBlud Mag+ (Taurate/Glycinate) (ships from Canada)
Zenement Magnesium Bisglycinate (ships from the EU)
Calcium:
Zenement Calcium Citrate (contains calcium, D3, leucine and K2-MK7. Ships from the EU)
K2:
Innovix Labs K2 (contains K2 MK-4 and MK-7)
6. Systemic Enzymes
Nattokinase, serrapeptase, bromelain and papain are four types of systemic enzymes. Nattokinase is derived from natto (fermented soybeans), bromelain from pineapple, papain from papaya and serrapeptase from silkworms.
When you eat pineapple, you probably notice that your mouth stings a little. This is because bromelain, a systemic enzyme found in pineapple, helps dissolve proteins (yes, our mouths get caught in the crossfire of that). This is a feature of all systemic enzymes - they help to dissolve proteins.
When it comes to flu prevention, systemic enzymes have been shown to dissolve the viral coating (the outer covering of viruses that contains spike proteins and glycoproteins that viruses can use to enter cells), as well as the spike/glycoproteins themselves. By doing so, they inactivate viruses, impairing their ability to infect. Bromelain has been shown to dissolve coronavirus spike proteins.16
Systemic enzymes can also dissolve biofilms, which are protective covers that some bad bacteria use to protect themselves against antibiotics. By dissolving them, it becomes easier for the immune system (and for antibiotic substances) to kill these invading bacteria.
If you come down with the flu, serrapeptase can make the flu a lot milder. It works similarly to anti-inflammatory drugs like Aspirin, blocking the COX1 & COX2 enzymes to lower inflammatory cytokines that, when in excess, can result in high fevers and difficulty breathing.17 Serrapeptase also thins mucus, making it easier to cough up pathogens, and relieves congestion.
Systemic enzymes also have other benefits, like improving protein digestion, preventing blood clots (especially nattokinase), dissolving fibrotic tissues to enhance healing, and being anti-parasitic.
Pineapple, natto and papaya are natural sources of these enzymes. Natto also has the added benefit of being very high in vitamin K2.
Systemic enzymes can also be supplemented.
Arthur Andrew Medical Neprinol (contains all four of these enzymes)
7. Onion Syrup
This is an old-timey remedy for the flu, and despite its name, a very tasty one.
For this recipe, onion and honey join forces. Both of these are powerful antibacterial and antiviral foods. Flavonoids found in onions, such as quercetin, interfere with the ability of the common cold virus to enter cells and replicate.1819 Honey can inhibit the replication of the influenza virus. Honey high in chrysin (such as acacia, buckwheat and linden honey) and quercetin (such as manuka, multi-floral, and buckwheat honey) will have more of an antiviral activity.2021
The recipe for this syrup is extremely simple. Take a clean jar, fill it with 1-2 peeled, cut-up onions, cover them with 4-5 tablespoons of liquid honey, mix it all up, close the jar, place it somewhere in the kitchen, and let it ferment for at least 24 hours (some prefer 2-3 days). During that time, the onion will let go of its “juices,” resulting in a watery syrup. Once ready, strain the syrup through a sieve into a closed, glass container (like a smaller jar or glass tupperware). You can keep it in the fridge for up to two weeks.
Usually, yellow onions are used, as they are sweeter and create a tastier syrup, but you could use red onions for an extra serving of quercetin.
You can take 2-3 tablespoons of this syrup daily when sick. It should help speed up recovery and relieve coughing and congestion.
8. Garlic ⭐️
Garlic is potently antibacterial, but its compounds, such as allicin, have also been shown to be antiviral against influenza, cytomegalovirus, rhinovirus, herpes simplex virus-I and II, viral pneumonia, and rotavirus-influenza. Garlic has also been shown to prevent the overproduction of inflammatory cytokines, like TNF-A and IL-6, which, in high amounts, are destructive, worsening symptoms, causing tissue damage, and signalling for the gut lining to become more “leaky.”22
Add garlic to stews, soups, pasta and other dishes that you make. You can roast a bulb of garlic in the oven at 200°C/392°F for half an hour. It will turn into a soft spread that you can put on bread or steak. If your gut can handle it, you can also eat it raw, by chopping it up and making pesto or salad dressing with it.
If the fibres in garlic give you digestive issues (like bloating and gas), you can make garlic-infused ghee. Fry chopped garlic in ghee for 10 minutes, and then strain the ghee through a sieve. You can also boil lots of garlic in soups, and then strain the broth.
Even just inhaling the smell of garlic during cooking can be antiviral! The volatile compounds released by garlic (and onions) have been shown to have an antiviral effect directly in the lungs, improving respiratory symptoms.23
9. Ginger
“Ginger possesses a variety of therapeutic effects, including anti-hyperglycemic, anti-thrombotic, anti-inflammatory, antioxidative, and radioprotective activities. Ginger also exhibits various antimicrobial activities against viruses, bacteria, fungi, and nematodes. Ginger extract restricts the replication of the herpes virus, rhinovirus, and respiratory syncytial virus.”24
Along with onions and garlic, ginger is another member of the “antiviral superspices” trio.
Gingerenone A is a compound found in ginger which has been shown to suppress the replication of multiple types of the influenza virus. When given to mice already infected with the flu, it inhibited further viral replication in their lungs and ensured greater survival.25
Gingerone A inhibits viral replication in part by inhibiting excess JAK2 activity. JAK2 is an enzyme that signals for the release of pro-inflammatory cytokines, but it can also favour viral replication. JAK2 blockers are used to treat viral infections, including HIV.26
You can add pieces of peeled ginger to tea or soups. You can even chew on pieces of peeled ginger. Candied ginger or ginger shots are other ways to consume ginger. Before a meal, ginger has the additional benefit of increasing stomach acid and improving protein digestion.
10. Echinacea
Echinacea is a herb that has been widely studied for its antiviral properties. It is effective against all types of coronaviruses, being able to reduce respiratory symptoms and greatly lower viral load. It also helps to fight off rhinoviruses, influenza viruses and the herpes simplex virus.27
Echinacea can stimulate the immune system to produce more IFN-γ, which is a virus-fighting cytokine.28 Simultaneously, it can also lower cytokines that can be damaging in high amounts, such as TNF-A and IL-6, which contribute to the unpleasant symptoms of colds and flus, like sneezing, fever and sore throat.
A literature review found that those given echinacea had a 55% lesser chance of developing a rhinovirus-induced cold than the placebo group, and those who were sick had far milder symptoms when given echinacea.29
I like the Yogi Teas Echinacea Tea. In the winter, I usually have a cup of it once every few days. When feeling the flu coming on (or if dealing with one already), I will have 2-3 cups of this tea a day, with pieces of ginger and honey.
You can also get loose-leaf echinacea (flowers, leaves and stems) to make tea out of or echinacea tinctures from a herbalist or herbal shop.
11. Pho
Pho is a fragrant traditional Vietnamese soup and an all-star when it comes to fighting off infections. It’s great when an absolutely delicious comfort food is also profoundly healing.
First, the broth contains many antiviral and antibacterial herbs, including ginger, onions, shallots, cinnamon, cloves, and star anise. The aroma given off by the spices in pho can directly bring respiratory relief.
To make pho, beef bones are boiled for a long time, creating a gelatinous broth, often served with additional gelatinous bits, like tendons. Glycine, the main amino acid in gelatin, can lower the levels of inflammatory cytokines that cause colds and flus to be more severe.30 Glutamine, another amino acid found in gelatin, is a major source of energy for immune cells, as they use it to make ATP (the energy molecule) and power their function. People suffering from viral infections have a higher glutamine requirement, as their immune cells use it up quicker.31
In the fall and winter, I try to have gelatinous soup (such as pho) daily. When sick, I would try to have gelatinous broth with every meal.
Beef pho is served with thinly sliced steak, which is a great source of zinc, a mineral well-known for its ability to suppress viral replication and block viral entry into cells.32
Vietnamese places that make pho the traditional way cook the meat in the broth, or sometimes even add raw pieces of steak to the soup after cooking. Less traditional places may first fry the meat in vegetable oil and use MSG while skipping out on some of the usual spices, so it’s important to do some research and maybe ask the staff at the restaurant you plan on dining in how they prepare their pho. From my experience, as someone who loves pho and loves going out for pho, places that make their pho the traditional way will be proud to tell you how they make it (and might even give you a little tour of the kitchen). Places that use shortcuts might get frustrated with the questions.
12. Chicken Soup ⭐️
On the topic of soups, chicken soup for the flu is probably one of the most well-known folk remedies. It’s warming, delicious, and also effective - research confirms. The Weston A. Price Foundation often cites a South American proverb that proclaims: "Good broth resurrects the dead,” and they are probably onto something.
In one mouse study, animals’ immune systems were first suppressed with a chemotherapy drug. Mice were then divided into control groups and groups fed chicken soup made out of different varieties of chicken. The study found that mice fed chicken soup were able to better preserve their thymus. The thymus is a vital organ in the immune response, as it is where immune cells are created and mature. Mice fed chicken soup also regained their ability to produce immunoglobulins, alleviating the immunosuppression! Since the soups tested consisted of just water and chicken, the effect couldn’t have been attributed to herbs. The study also found that soup made from free-range chicken was better at supporting immunity than soup made from factory-farmed chicken, which should come as no surprise.33
A group of researchers in the 1970s found that chicken soup effectively relieves congestion. They concluded that chicken soup’s ability to relieve congestion and thin out mucus is likely attributed to the sulphur compounds that give chicken soup its distinct smell.34
One 1999 article published in the “Canadian Medical Association Journal”35 sought to answer the most important question, which was posed right in the article’s title: “Is chicken soup an essential drug?” The article argued that even though no randomized control trials have tested the efficacy of chicken soup in remediating infectious diseases, randomized control trials have only existed, at the time, for 50 years, while anecdotes of chicken soup curing disease have existed for thousands of years. The authors insisted that the long anecdotal history of chicken soups’ efficacy in restoring well-being, which spans cultures and continents, should be enough proof for chicken soup to be classified as an indispensable drug in the treatment of illness. I think they’re right.
To get the full benefits of chicken soup (by maximizing its gelatin content) use chicken necks, chicken feet, wings or drumsticks with the skin on. Chicken feet make the most amazing gelatinous broth, and since the gelatin seeps into the broth, you can throw away the feet after cooking in case they creep you out and you don’t want to eat them. Throw garlic, onions and ginger into the broth for additional anti-viral benefits.
My favourite chicken soup is a Polish “rosół” (pictured above), a strained chicken soup made with chicken backs and feet.
13. Monolaurin ⭐️
“In the Central American country of Panama, people are known to drink coconut oil by the cup to help themselves overcome sickness. They have learned over the generations that consuming coconut oil speeds recovery from illness.”
- from the book: “The Coconut Oil Miracle,” by Bruce Fife
Lauric acid is a type of fat found in large amounts in coconut oil. When you consume coconut oil, your body turns a portion of this lauric acid into something akin to an anti-viral, anti-bacterial, anti-fungal miracle molecule: monolaurin.
At the start of the COVID pandemic, one Italian study drew blood from a subset of healthcare workers to try and figure out if there are patterns among those who end up getting COVID vs. those who don’t get infected despite being exposed to it. They found that those with higher levels of circulating monolaurin were protected from infection (the same study found that those more susceptible to infection had higher levels of the mono-and poly-unsaturated fats in their blood, oleic and linoleic acid).36
“Among modulated molecules, monolaurin levels were twice as high in subjects protected from SARS-CoV-2 infection.[…] Several studies have shown that monolaurin possesses virucidal effects against enveloped RNA and DNA viruses. Medium-chain saturated fatty acids are highly active against enveloped viruses such as coronaviruses, causing the disintegration of the viral particles. The antiviral activity of monolaurin is well known: the molecule can inactivate viruses by disintegrating the viral envelope, thus not only reducing the infectivity of RNA and DNA enveloped viruses but also inhibiting the late maturation stage in the virus replication cycle.”37
Monolaurin has been shown to increase the number of immune cells that help to fight off pathogens, hamper excess inflammatory cytokine release, and decimate cytomegalovirus, coronaviruses, herpes simplex virus, Epstein-Barr virus, and influenza viruses, among others. It has even been shown to reduce HIV replication. 38394041
Coconut oil and coconut cream are the main sources of dietary lauric acid. Coconut oil can be used as a frying oil for various meals. It can also be added to smoothies, coffee or morning oats. Coconut cream can be used to make smoothies or as a base for curries. One of my favourite ways to eat coconut cream is by cooking rice in it, with added spices. Coconut cream can also be whipped with cocoa powder and sugar to create a delicious chocolate coconut mousse dessert. I try to eat at least 2-3 tablespoons of coconut oil per day. It is the main fat in my diet.
Note that MCT oil does not contain any lauric acid and lacks the same antibacterial and antiviral benefits.
14. Elderberries and Elderflowers
“In 400 BCE, Hippocrates referred to the elder tree as his ‘medicine chest.’ Other noted classical healers, including Theophrastus, Dioscorides and Galen, regarded the elder as one of nature's greatest healing plants.[…] Prior to antibiotics, elderberry was found as one of the main ingredients in many preparations used by herbalists, pharmacists, and physicians.”42
A few years back, I remember going grocery shopping on a day when I felt like I might be a bit under the weather. When at the shop, for whatever reason, I kept being drawn to products (marmalades, candy, syrups) made out of something that, on the label, looked like small, white flowers. The products were labelled “Holunderblute,” and since my German isn’t great, I honestly had no idea what these flowers were. After asking Google Translate for a hand, it turned out that “Holunderblute” translates to… elderflowers, which happen to be a pretty popular ingredient in Germany. Since at the time I had zero clue what elderflowers looked like (and had never eaten them before), I found it fascinating that:
Elderflowers and elderberries are some of the most well-known natural remedies for cold and flus.
My body was subconsciously craving them when feeling like I was coming down with a cold.
Both the berries and the flowers of the elder tree (called elderberries and elderflowers, respectively) have been traditionally used as a remedy for the flu in North America, Europe, South America and Asia for seemingly forever.
Anthocyanins, antioxidant compounds in elderberries, can attach to multiple types of the influenza virus to prevent it from entering cells and render it ineffective. These compounds are also antibacterial, helping to prevent bacterial infections. Falling ill to a bacterial infection when already weakened by the flu is a big risk for those dealing with impaired immune function, and is often the reason for infection-related deaths.4344
Elderberries have been shown to reduce the duration and severity of colds while relieving fever, pain, congestion and cough.
While both elderberries and elderflowers have antiviral properties, the level of anthocyanins is much higher in the berries, as these are the compounds that give black elderberries their dark colour. They are also the compounds with the most antiviral activity in the elder plant.
The flowers, on the other hand, are high in compounds like kaempferol and quercetin. Elderflowers can improve skin integrity and liver function, and stop H.pylori from colonizing the stomach. They are a milder antiviral, but, still an effective one, being approved by Commission E (a German regulatory agency similar to the FDA, but with more of a focus on herbal remedies) for the treatment of colds and flus.45
Elderberry and elderflower can be consumed as syrups or marmalades. You can use elderberry/elderflower syrup to make gummy bears, Turkish delights, pudding or ice cream. Sometimes I add elderflower syrup to teas in place of honey, to switch things up a bit.
15. Sea Buckthorn
On the topic of berries, sea buckthorn (also known as seaberry or sanddorn) is another medicinal berry that can help us stay healthy in winter.
Seaberries have a sour, tangy, citrus-like taste. Historic records show that Tibetans used them as a functional food to treat lung problems as early as the 8th century AD.
Seaberries are one of the richest sources of the flavonoid isorhamnetin.46
In one study, isorhamnetin was found to have a stronger antiviral activity against influenza than any of the other flavonoids tested, including quercetin and kaempferol. While the effectiveness of many other flavonoids lies predominantly in preventing infection, isorhamnetin showed the most anti-viral potency when given to those already infected. This means that sea buckthorn can be effectively used to treat infections, as opposed to just preventing them.47
When isorhamnetin was given to mice infected with the flu virus, it decreased the concentration of the virus in their lungs by 2 folds, being more effective at reducing the viral load in the lungs than quercetin and kaempferol. Additionally, mice given isorhamnetin had a 70-80% survival rate, while the mice not given any treatment had a 20% survival rate.48
Isorhamnetin has also been found to prevent avian flu, herpes, and COVID-19 infections, by preventing viral cell entry.49
Seaberries can be made into marmalades, juices, spreads, soups or jellies. If your supermarket or health food store doesn’t carry any seaberry products, you can look for seaberry jams or juice online (Amazon sells a Russian brand in the US).
16. Freshly-Squeezed Orange Juice ⭐️
Whenever I feel sick, there are very few things that help me improve as quickly as a big glass (or three) of freshly squeezed orange juice.
Orange juice is a nutrient powerhouse, high in vitamins C, B1, B9, magnesium and potassium. It also contains the flavonoids naringenin and naringin.
Just 200 mL (or 6.7 oz) of orange juice, which is a small glass, provides over 130% of the vitamin C RDA, and 16% of the vitamin B1 RDA, a vitamin that is generally hard to come by in most food, especially for those who are gluten intolerant and/or adhere to certain religious customs, as the only other common, significant food sources of vitamin B1 are fermented wheat and pork. If you drink 1 L (33.8 oz) of freshly squeezed orange juice, split into multiple glasses throughout the day, it will get you 82% of your vitamin B1 RDA, 75% of your vitamin B9 RDA, 667% of the vitamin C RDA, 50% of your copper RDA, 35% of your magnesium RDA, and 77% of your potassium RDA. All of that in just 450 calories.
Vitamin C is an important nutrient for the function of our immune cells. It protects immune cells from damage, helps them migrate to the site of infection, helps to kill pathogenic microbes, protects tissues against excess damage, and is even needed to help the body “scoop up” and dispose of used-up immune cells (for example, in vitamin C deficiency, some “damage-eating” immune cells can remain in wounds too long, preventing them from healing). As it enhances the appropriate function of the immune system, it can both help prevent and treat infections.50 Some research also suggests that vitamin C can act as an antiviral agent directly, for example, reducing replication of the Epstein-Barr virus.51
Unlike many other mammals, humans cannot synthesize vitamin C, likely because we evolved eating large amounts of fruit and need to continue doing so to maintain the immune system and stay healthy. To prevent infections, at least 100 to 200 mg of dietary vitamin C daily are needed. One glass of orange juice will provide just that. When dealing with an infection, vitamin C is used up rapidly, and an increased incidence of population-wide scurvy (severe vitamin C deficiency) is known to occur following epidemics of infectious illnesses. When fighting an infection, the body will need a lot more vitamin C, justifying upping your orange juice intake to multiple glasses per day when sick.52
Vitamin B1 (also called “thiamine”), which the body needs to make energy out of sugar, is another important nutrient that immune cells need to make energy and remain functional. By inhibiting the carbonic anhydrase enzyme, thiamine helps the body retain more CO2, which helps to prevent lung edema and increase oxygenation, which improves breathing in respiratory infections.53 Thiamine has also been shown to prevent the replication of some viruses.54 While these effects are more pronounced with higher doses of thiamine, meeting the thiamine RDA with food is still a must.
“Thiamine, in addition to its many properties protecting the immune system, plays a significant role in eliminating the SARS-CoV-2 virus by activating humoral and cellular immunity. Therefore, sufficient doses of thiamine help maintain a healthy immune response during SARS-CoV-2 infection. One of the symptoms of COVID-19 is a pulmonary edema similar to that seen at high altitudes. Carbonic anhydrase isoenzyme inhibitors (e.g. acetazolamide) are used to prevent pulmonary edema, altitude sickness, and increase oxygen levels. Thiamine also acts as an inhibitor of the isoenzyme of carbonic anhydrase. Therefore, high doses of thiamine administered to patients in the early stages of COVID-19 have the potential to reduce hypoxia and hospitalization.”55
Naringenin, the main flavonoid found in oranges, has been shown to inhibit the replication of many different viruses, some up to 80%. Both naringenin and naringin can block the COX2 enzyme, which is the enzyme responsible for creating inflammatory prostaglandins and thromboxanes, which can increase pain and fever, and even lead to complications like lung injury.5657
These compounds are also able to lower gut inflammation, decreasing endotoxin and c-reactive protein levels.5859
Oranges are also one of the highest food sources of salicylic acid (the active ingredient in Aspirin), being able to reduce symptoms caused by excess inflammation, like pain, high fevers and headaches, and also prevent viral replication, helping to overcome infections and not just relieve symptoms.60
Store-bought orange juice and freshly squeezed orange juice taste like two completely different foods, and personally, I have never seen benefits from store-bought orange juice (which also tends to be made from unripe fruit that can be allergenic to some). Instead, I always buy ripe oranges and squeeze the juice myself.
17. Aspirin ⭐️
Many people have a knee-jerk reaction when it comes to the topic of NSAIDs (non-steroidal anti-inflammatory drugs, aka, “painkillers”). Considering the liver toxicity of Tylenol (paracetamol/acetaminophen), many people tend to automatically throw all painkillers into the “bad for you” bucket. However, not all are made equal, and just as it would be incorrect to state that estrogen and progesterone pose an equal risk for harm just because they both fall under the “steroids” label, it too would be incorrect to compare Aspirin to Paracetamol or Naproxen.
Salicylic acid, the active ingredient in Aspirin, is found naturally in many fruits and vegetables, especially citrus fruits, apples and grapes.
The use of Aspirin spans back at least 3,500 years. Ancient Sumerians and Egyptians used the dried bark of the willow tree as a way to relieve pain and bring down fevers. The active ingredient within willow bark is salicin, which, when consumed, turns into salicylic acid, aka Aspirin, in the body.61
Western medicine started investigating the healing benefits of willow bark in the 1700s, and in the early 1800s, salicin, its active ingredient, was discovered. It took a few more decades until salicin was effectively isolated, and in 1876, Scottish doctor, Thomas Maclagan, first investigated the effect of isolated salicin in the treatment of rheumatic fever by testing it out on himself. He found that it was extremely effective in bringing down fever, but the large doses that he used would result in gastritis.62
In 1897, German-Jewish chemist Arthur Eichengrün working for Bayer decided to develop a form of salicylic acid that did not cause gastric irritation. After extracting salicin from the leaves of the meadowsweet flower and adding an acetyl group to the compound, acetylsalicylic acid (aka the pill-form Aspirin that we all know today) was born.63
Aspirin’s main mechanism of action is blocking the COX2 enzyme, responsible for creating inflammatory prostaglandins (which are made out of omega-6 fats). These prostaglandins increase pain, fevers, and can increase the release of cytokines that in excess can cause tissue damage and lung edema and injury. By blocking the COX2 enzyme, Aspirin lowers prostaglandins.
However, more than being able to just relieve inflammation, prevent tissue damage, and hold back excess cytokine production, Aspirin is antiviral, being able to stop the replication of rhinoviruses (common cold viruses), influenza viruses, and coronaviruses.6465
Aspirin also has additional benefits, such as preventing excess blood clotting,66 helping the body turn sugar into energy (being anti-diabetic, improving insulin resistance and cellular glucose uptake),67 lowering estrogen by inhibiting the aromatase enzyme,6869, protecting against cancer (in part by preventing cellular oxygen deprivation)7071, relieving depression (by lowering inflammation and increasing dopamine)7273, and improving autoimmune conditions.74 It should come as no surprise that Aspirin has such wide-net benefits as, after all, it is a natural, healing plant compound, the benefits of which have been revered by numerous cultures over thousands of years, long before Bayer first managed to turn it into a pill.
When I’m sick, I usually take 500 mg of Aspirin. I use the brand “Ratiopharm” (available in Germany) as it has minimal additives. A good US alternative is the brand “GeriCare,” as it has no excipients other than cornstarch.
18. Vitamin E ⭐️
Similarly to Aspirin and ginger, vitamin E is another compound that can block the COX2 enzyme, lowering prostaglandins and thus pain, fevers, inflammation, and congestion.
In one study on over 600 nursing home residents, those supplemented with vitamin E for a year experienced fewer respiratory infections (common colds) than those given placebo.75 Another study, this one also on elderly patients, found that vitamin E supplementation reduces the incidence of pneumonia.76
Vitamin E has particular benefits when it comes to protecting the lungs and alleviating respiratory distress. Many respiratory viruses lead to increased levels of oxidative stress in the lungs, which not only damages our tissues but also allows the virus to replicate faster.77 As an antioxidant with the ability to scavenge free radicals and stimulate cellular respiration (which prevents the creation of excess free radicals), vitamin E can protect the lungs against damage.78 Studies have shown that those who supplement vitamin E have a lower risk of developing lung disease.79
I take vitamin E every other day.
Zenement Mixed Tocopherols (ships from the EU)
LifeBlud Antidote (ships from Canada)
19. Methylene Blue
Methylene blue was first developed in the 1800s in Germany. It was intended to be a fabric dye, but it turned out that this ominous-looking blue liquid has profound healing benefits.
Methylene blue is known to damage the structure of many different viruses, inactivating them. This includes influenza viruses, coronaviruses, hepatitis viruses, herpes viruses, the Dengue Fever virus, the West Nile virus and even HIV.80 It is also capable of killing parasites, like malaria, by interfering with its ability to feed on heme (an iron-containing molecule).81 Research done during COVID-19 showed that methylene blue can block coronavirus spike proteins from binding to and entering cells.82
A lot of methylene blue’s magic (outside of its antiviral properties) lies in its ability to enhance the function of mitochondrial Complex IV. This mitochondrial complex is a crucial step in creating the bulk of ATP, which is the energy molecule that cells use to power their functions, maintain their structure, and repair damage. In other words, this is the energy that cells use to survive, and methylene blue helps to remove roadblocks in making this energy.
Complex IV tends to be blocked or down-regulated by factors like bacterial endotoxin (from bad gut bacteria) or high nitric oxide levels (due to estrogen dominance). When it is blocked, cells struggle to create energy, which manifests in all sorts of health issues. Methylene blue’s ability to unblock Complex IV and restore the proper flow of electrons through the mitochondria, restoring cells’ ability to make energy, is why it is so effective at relieving fatigue.
Methylene blue has been found to increase the function of Complex IV by up to 25%.83 One study found that methylene blue, by its ability to increase energy production and up-regulate Complex IV, improved cognitive function, helped brain cells survive, and prevented brain edema in rats injected with endotoxin.84
In the past few years, whenever I came down with a mild flu, nothing relieved my flu-associated fatigue as quickly as methylene blue. While I personally don’t feel much of a benefit from methylene blue when I’m healthy, it is my go-to when I feel under the weather, as I feel an improvement from it immediately after drinking it. If I drink it when I’m sick, I feel less achy and less tired, and my brain fog lifts.
Two years ago, I just so happened to get sick right on my birthday, and since I had plans with a friend who was visiting from a different country, I wasn’t about to let this stop me. I drank a big glass of orange juice and 5 mg of methylene blue dissolved in water, laid down for about an hour, and repeated the same. I was fine by the evening.
While methylene blue is my absolute go-to when sick, I personally only use it when sick or fatigued (I do not use it daily). This is because, personally, I think there is a risk of causing oxidative stress if using methylene blue daily and in large doses.
Since methylene blue affects the REDOX (reduction-oxidation) balance, if used recklessly, it can increase reactive oxygen species, which can, in excess, lead to more oxidative stress and cell injury.
While this isn’t really the article for me to talk about REDOX balance (I talk a bit more about it here), don’t let the word “oxidation” scare you. Oxidation is how we make energy out of food. That’s why burning glucose for energy is called “glucose oxidation,” and burning fats for energy “fat oxidation.” Our oxidative metabolism is what keeps us alive. By shifting the REDOX balance in favour of oxidation and away from reduction, methylene blue can help electrons flow through mitochondria to help make energy. However, since the keyword in REDOX balance is “balance,” excessive use of high doses of methylene blue can become harmful by increasing oxidative stress.
Methylene blue is also counter-indicated for anyone using SSRI drugs (since methylene blue can block the MAO-A enzyme),85 and should not be consumed with alcohol, as it can interfere with alcohol detoxification.86 There is also some concern around the usage of methylene blue in those with genetic anemia caused by a deficiency of glucose-6-phosphate dehydrogenase (caused by mutations in the G6PD gene). In these individuals, methylene blue has been shown to slightly lower hemoglobin, which can worsen anemia. It is estimated that around 400 million people worldwide have this mutation. It is most prevalent among those of African descent.87
All in all, many people use methylene blue daily for months or years on end due to the energy-boosting and brain-fog relieving benefits that they see from it and report zero issues. Since the generation of reactive oxygen species is higher when cells are in a state of reductive stress (when the metabolic rate is slow), in sensible doses, by increasing the rate of fuel oxidation (the rate of metabolism) and boosting the function of mitochondrial complexes, methylene blue tends to lower oxidative stress in healthy cells. The risk only increases when this supplement is used carelessly (but risk applies to all carelessly used supplements). I just generally tend to be overly careful with any substances that I use, which is why I only use methylene blue orally on an as-needed basis (topically, for skin and hair health, I use it almost daily, but that’s a different topic).
The methylene blue that I use is the one from LifeBlud. I personally never use more than 5 mg at a time, as I don’t feel comfortable using big doses and see benefits at this dose.
20. Thymol
“Thyme herb and its volatile oil have long been used for the treatment of upper respiratory tract infections, symptoms of bronchitis, parasitic infections, pruritus associated with dermatitis, bruises, and sprains. Nowadays, it is generally used as an expectorant in cough associated with cold and also in dentistry as a disinfectant. It exerts an antibacterial effect on Gram-positive and Gram-negative bacteria and has antiviral (herpes simplex virus type I, human rhinoviruses and influenza viruses), anti-fungal, antioxidant, anti-inflammatory, and spasmolytic activity.”88
Thymol is a compound found predominantly in thyme, as well as thyme extracts and thyme essential oil. It is the main compound that gives thyme extracts and thyme essential oils their antiviral, anti-parasitic, biofilm-dissolving and congestion-relieving properties.
Thymol has been found to be effective against influenza viruses and rhinoviruses, the most common viruses behind the common cold.8990
For those struggling with a nagging cough, thymol will be especially helpful, as it has been shown to stop a cough, while also lowering lung irritation. When thyme syrup was tested against a placebo in a double-blind, multi-center, clinical trial, those taking thyme saw a reduction in their coughing and reduced bronchitis severity.91 In other words, thymol acts as an antiviral cough syrup.
For a mild relief, you can brew tea from fresh or dried thyme. You can also get thyme extracts, syrups (such as this one) or tinctures. Thyme essential oil capsules can also be used, but I would only use them for a very short time, as they are potent and at large doses and with chronic use can be toxic to cells and irritate the gut.
21. Black Cumin Seed Oil
“Out of the several accompanying articles found in the tomb of Egyptian Pharaoh Tutankhamen were the seeds of Black cumin. […] The historical references to these seeds are also found in some of the oldest religious and medical texts. For example, it is referred to as ‘Melanthion’ by Hippocrates and Dioscorides, while the Bible describes it as the ‘curative black cumin’ (Isaiah 28:25, 27 NKJV). […] The black cumin herb goes by many different names. For example, in old Latin it is called ‘Panacea’ meaning ‘cure all’.”92
If you’re not familiar with black cumin seeds, you might be familiar with black seed oil, which is made out of black cumin seeds.
Black seed oil is traditionally used as a remedy for asthma and allergies, as it can lower histamine. It is also anti-fungal, antibacterial, anti-diabetic, cancer-protective (it helps to stop the growth of abnormal tissues and kill off cancerous cells), and liver-protective. Most of these functions are attributed to thymoquinone. Thymoquinone is the main component of black cumin seeds. It has been found to stop viruses from entering cells and impair viral replication.93 Thymoquinone also inhibits the COX-2 enzyme to lower excess inflammation, reducing fevers and pain, similar to Aspirin. It can increase the number of immune cells responsible for fighting infections while lowering those involved in “autoimmunity.” It can lower nitric oxide, helping cells make energy.9495
“It is evident from different in vitro and in vivo studies that TQ [thymoquinone] is effective against tuberculosis, influenza, dengue, Ebola, Zika, hepatitis, malaria, HIV, and even recent pandemics caused by severe acute respiratory syndrome of coronaviruses (SARS-CoV and SARS-CoV-2).”96
Nigellimine, another compound found in black cumin seeds, has been found to help zinc enter cells (when in the cell, zinc can exert its antiviral effect), and to stop viruses from replicating. This is one of the mechanisms of action through which black seed oil was seen to protect against COVID.97
Black seed oil also contains thymol, the cough-relieving compound discussed in the previous section.
Since black seed oil is high in omega-6 and omega-3 PUFAs, I would generally avoid using high amounts of it, to prevent saturating my cellular structures with damage-prone polyunsaturated fats. However, due to the anti-oxidant compounds found in it, when taken acutely, black seed oil has been shown to lower the levels of lipid peroxides (oxidized fats) in the blood and lower oxidative stress.98
The doses recommended are generally between 300 and 1000 mg.99 One can choose to take it a few times per week in the winter as a preemptive measure against colds or use it daily when down with a cold to speed up recovery.
22. Red Apples
Probably the most under-appreciated, cheapest and most widely available fruit makes a great ally when it comes to staying healthy. Turns out that an apple a day might really keep the doctor away.
The skins of red apples are rich in antiviral quercetin. The darker red the apple, the more quercetin it will have, especially compared with yellow or green apples. Apples are also rich in polyphenols such as chlorogenic acid, proanthocyanidin B2, phloridzin, and epicatechin. Apple polyphenols have been shown to reverse stress-induced immune suppression to restore the immune system’s ability to fight infections.
In one study, mice were placed under a stressful restraint test and then infected with the influenza virus. Stress is known to suppress the immune system, lowering the levels of our natural killer (NK) cells, making us more prone to getting sick, and making the illness more severe.
The mice that were infected with the virus after being stressed, had very high mortality rates and high levels of immune suppression compared to mice that were infected without being first placed in a stressful situation. Their levels of natural killer cells were halved. However, when the stressed mice were given apple polyphenols, the stress-induced immune suppression was reversed. Apple polyphenols restored the number of natural killer cells back to normal in the stressed mice, increased survival rates, and prolonged living time.100
Apples are also one of the richest food sources of the fibre pectin. Not only is pectin a great binder for toxic metals and metabolized steroids, but it is also directly antiviral. In petri dish research, or when injected into the general circulation of animals, pectin has shown the ability to inactivate certain viruses by binding to them.101102 While pectin fibre from fruit won’t enter the general circulation, it might be able to bind to and inactivate some viruses that enter the body via the gut. For example, some coronaviruses first start out as gut infections.
23. NAC (n-acetyl-cysteine)
Glutathione is the main antioxidant that the body both makes and uses to protect itself against oxidative stress. For glutathione production, three amino acids (the building blocks of proteins) are needed: cysteine, glutamine and glycine.
NAC (short for n-acetyl-cysteine), is a form of cysteine with an attached acetyl group. It can be used to replenish glutathione levels and is clinically used to treat Tylenol (paracetamol) poisoning. How this changed structure is relevant is that this added acetyl group makes cysteine less reactive.103 Cysteine contains thiol groups, which are molecules that can bind to toxic metals like mercury, potentially redistributing them in the body. The added acetyl group makes NAC less reactive than plain cysteine, creating a safer alternative for replenishing glutathione levels (although those dealing with suspected mercury toxicity, especially if acute, should probably be careful using NAC).
By replenishing glutathione levels, NAC can help prevent the excess inflammation and tissue injury that can happen during infection, protecting against post-viral diseases (lingering post-disease malaise, trouble breathing, and other long-term symptoms).104
NAC has been shown to protect against lung damage,105106 and enhance post-infection lung recovery, improving breathing.107 It also helps to cough up and get rid of mucus.108
If someone is suffering from severe post-infection lung damage, intravenous NAC (which you can talk to a naturopath about) is likely to be a lot more effective, as it will not be subject to being deactivated during digestion.109
In some studies, NAC has been shown to be directly anti-viral, including stopping the replication of the influenza virus,110111 however, it seems that it doesn’t have this effect on all influenza strains.
By lowering inflammatory cytokines, NAC can make the flu a lot milder.112 It can also help against bacterial infections, especially by antibiotic-resistant bacteria, as it can stop the formation of and damage bacterial biofilms (which are akin to shields that bacteria use to protect themselves).113
NAC is usually recommended in doses of 600-1200 mg. Its half-life when taken by mouth is about 6.5 hours, and it becomes most effective about an hour after taking it.114 If using NAC, be especially diligent about eating gelatin, so as to not deplete the other amino acids needed for glutathione production.
24. Zinc ⭐️⭐️
Zinc is one of the most important minerals for human health. It is needed for growth and development, DNA maintenance, the synthesis of hormones that keep us fertile and prevent aging and degeneration (such as thyroid hormones, progesterone and testosterone), insulin synthesis, bone growth, muscle growth, nervous system and brain health (stimulating the growth of neurons), and wound healing, among other functions. Over 300 enzymes in the human body with functions indispensable to maintaining life are zinc-dependent.
Zinc is also necessary for the function of the immune system, as it is needed for the creation of many different types of immune cells (including the ones that are responsible for defending us from viruses). Zinc deficiency suppresses the immune system and causes the thymus to shrink,115 which can lead both to compromised defences against pathogens as well as autoimmune diseases,116 as the thymus loses its ability to appropriately command immune cells. Zinc is also needed to maintain the skin barrier and the barrier of our mucous membranes, to physically keep pathogens out.
“Factors interacting with DNA and RNA (e.g. transcription and replication factors), particularly, are Zn-dependent [zinc-dependent], because their structure shows a Zn-finger motif. As a result cell proliferation does not occur in the absence of Zn, and highly-proliferating cell systems, such as the immune system, the skin and the reproductive system, are the most sensitive indicators of Zn deficiency.”117
Those who suffer from severe malnourishment and zinc deficiency often present with dwarfism, underdeveloped reproductive organs, and very low resilience to infection.
Apart from being indispensable for the function of the immune system, zinc is also directly antiviral against a whole host of viruses, with its functions ranging from stopping viral replication to inhibiting viral cell entry and stopping reactivation of lingering viral infections. It can reduce viral load, reduce sickness duration, reduce the incidence of infections, and reduce symptoms.118
Infections, especially chronic infections, increase the need for zinc, and the antiviral activity of zinc tends to be greater at higher doses.119120 Those suffering from lingering infections (including long COVID) might need extra zinc to recover. Fatigue might be the best indicator of zinc deficiency if dealing with chronic infections.121 Vegans and vegetarians are likely to be zinc deficient, especially if dealing with infections since plant foods tend to have little zinc, and the zinc found in them isn’t easily absorbed by humans.122
Minerals tend to compete against other minerals for absorption and utilization, and zinc is no different. Zinc competes with copper and calcium, and supplementing large doses of zinc (in the absence of adequate copper and calcium) can cause a deficiency of these minerals.
I believe oysters, from regions which have been tested to have oysters that are low in toxic metals like cadmium, are the optimal zinc supplement. Not only do they have over 10-30 times more zinc than any other food (including beef, one of the other highest food sources of zinc), but they also provide other minerals, such as copper, magnesium and iron, to prevent deficiencies. They are a multi-mineral supplement food.
French “Fine de Claire” oysters and oysters sourced from South Korea have been tested to have low levels of toxic metals.123124
I really like Crown Prince Canned Oysters (available on iHerb). I try to eat about one can of them every 1-2 weeks. They can be used as a natural zinc supplement if fresh oysters aren’t available, affordable or palatable. Alternatively, you can supplement isolated zinc. If doing so, I would try to have at least a small serving of liver per week and dairy or eggshell powder daily to get enough copper and calcium.
25. Shiitake Mushrooms
Apart from being a great way to add extra flavour to a dish, shiitake mushrooms are a great ally in helping our immune systems fight off infections. They help the immune system produce more natural killer cells.125 In one study, where 52 participants were given shiitake extract daily for four weeks, their natural killer cell levels doubled.126
Some data also indicate that shiitake can modulate cytokine release, lowering the levels of some inflammatory cytokines127 while increasing the levels of anti-inflammatory cytokines, like interleukin-10.128 However, the cytokine-specific effects tend to vary from study to study, likely due to differences between shiitake strains and preparation methods.
In research on cell cultures, shiitake extract helped to stop influenza virus replication and prevent it from entering cells. In mice studies, giving mice infected with the flu virus shiitake extract made them survive longer than mice not given the extract. Giving flu-infected mice shiitake extract also protected against lung damage and lowered their viral load.129
Apart from shiitake, nearly all medicinal and culinary mushrooms can support us during the flu season. Cordyceps, maitake, oyster, white button, chaga, chanterelle and bolete mushrooms have all shown antiviral, immune supportive, and sickness-preventative benefits to various extents.
For example, a 2021 research review published in the “International Journal of Medicinal Mushrooms,” which focused on assessing available data on the anti-influenza activity of various medicinal mushrooms, found that chaga has the widest range of antiviral activity against influenza, although this research was done on cell cultures, as opposed to administering the mushroom to humans or animals.130
It should be telling that most mushroom varieties are in season starting in the fall, where the risk of getting the flu increases.
You can use shiitake mushrooms in your cooking once or twice per week, as well as any other mushroom varieties that appeal to you. With most mushrooms, it is best to cook them thoroughly. White button mushrooms, crimini mushrooms and portobello mushrooms especially require thorough cooking times, and the water in which they are first pre-boiled should be discarded.
26. Emodin
Emodin is a compound found in the inner part of the aloe leaf, rhubarb stalks, senna, cascara sagrada, Japanese knotweed and the already mentioned antiviral ally: sea buckthorn (seaberries).
Although emodin is best known as a laxative, it is a compound with a wide array of benefits, being antibacterial, anti-inflammatory, anti-fibrotic, anticancer, anti-aging, antidiabetic, brain protective and liver protective.131 It is also antiviral.
Studies have shown that emodin is effective against a whole array of viral infections, including influenza, Epstein-Barr, cytomegalovirus, herpes and Zika viruses, among others.132 It has long been known especially for its anti-herpes virus activity, showing the ability to stop its replication in cell cultures and clear it from the brain, liver and hearts of mice in animal experiments.133 In a study on mice infected with a tonsilitis-causing virus, high-dose emodin was as effective at improving survival as the antiviral drug Ribavirin.134
Emodin has also been shown to down-regulate pro-inflammatory cytokines that can contribute to worse flu symptoms and tissue damage. Emodin’s anti-inflammatory action is its greatest asset and has been extensively documented across numerous studies. It can protect against complications, such as lung damage, long-term fatigue, organ damage, and other complications brought on by high levels of inflammatory cytokines.135
You can get emodin into your diet by making rhubarb pie or marmalade, using aloe in smoothies, eating seaberry products or supplementing aged cascara sagrada (such as this one from Saturee). Rhubarb stalks and seaberries contain less emodin than the other foods mentioned and can be a lot milder on the digestive system if consumed often. Due to the laxative effect of emodin, more concentrated sources of it, such as cascara sagrada, can result in loose stools, so it’s better to include milder sources of emodin in the diet unless you’re after the laxative effect. I would avoid senna unless dealing with severe constipation, as its laxative effect is quite extreme.
27. Matcha (And Other Green Teas)
Green tea, and matcha especially, is rich in a compound called EGCG. Just like Aspirin, EGCG powerfully inhibits the COX2 enzyme, relieving pain, discomfort, and inflammation, ameliorating unpleasant symptoms and protecting against tissue damage.136
Research shows that EGCG can impair the function of viral proteins (including those of influenza viruses) that viruses use to enter cells, infect and replicate.137 In an animal experiment, when mice were infected with a coronavirus, the group given green tea-derived EGCG in their drinking water had a lower viral load in the lungs, indicating that EGCG can inhibit viral replication.138
For those who aren’t fans of matcha, sencha isn’t far behind when it comes to its EGCG content and can be a good alternative.139
Gargling with lukewarm EGCG-containing green tea (sencha or jasmine would be more appropriate for that than matcha) helps to prevent flu infections, and if already sick, can help to relieve a sore throat.140141
28. Selenium ⭐️
Selenium is an indispensable mineral, principal to our survival. It is needed to synthesize thyroid hormones, make glutathione (the key antioxidant that protects us against oxidative stress), repair DNA, protect against toxic metals (especially mercury), liver health, heart health, and reproductive health. It is also necessary for the functioning of the immune system.
In human experiments, selenium supplements improve the function and effectiveness of immune cells and help to increase the production of virus-fighting cells, like T cells and natural killer cells, while lowering inflammatory cytokines.142143144 Selenium also helps to protect immune cells, the lungs, and other infection-affected tissues against oxidative stress and damage.145
Research shows that in selenium-deficient (and vitamin E-deficient) animals, viruses tend to mutate into more dangerous strains!146 Not only do these mutated viruses become more dangerous to the infected animal/person, but the infected organism can then spread the mutated virus to others.
“The nutritional status of the host, until recently, has not been considered a contributing factor to the emergence of infectious disease. In this review, we show that host nutritional status can influence not only the host response to the pathogen, but can also influence the genetic make-up of the viral genome. […] a host deficiency in either selenium (Se) or vitamin E, or an excess of iron, results in a change in the viral genome. […] these mutations result in increased virulence of both coxsackievirus and influenza virus. Once these mutations occur, even hosts with normal nutritional status are susceptible to the newly virulent virus.”147
Foods high in selenium include kidneys (which can be eaten as kidney pie, pictured above), shellfish and crustaceans (like oysters, mussels and shrimp), eggs, pork and lean fish.
I choose to supplement with selenium daily. I take 200 micrograms of yeast-based selenium (400 micrograms is the upper limit for selenium). For those who are very sensitive to yeast-based products, selenomethionine could be an alternative.
Swanson SelenoExcell (yeast-based selenium)
29. Onions…Everywhere
While cooking with and eating onions has known antiviral benefits, onions are such a powerful anti-sickness ally that just having them on and around the body can help alleviate unpleasant symptoms of colds and flus.
Putting an onion next to the bed is a known folk remedy for relieving congestion. The volatile organic compounds released by onions (the compounds that give onions their smell) are so powerful that just inhaling the smell of raw onions can help unclog a clogged nose and improve breathing.
Applying onions to the body has a similar benefit. The scent-inducing compounds found in onions are so strong that if you put onions in your socks, you may find that your breath starts smelling like onions. The successful use of topical onions to relieve fevers was documented in a February 14, 1867 issue of “The Chicago Medical Examiner.”148 The publication documents multiple case studies of patients whose prolonged infections no longer responded to then-available anti-fever and anti-infection remedies but responded rapidly to topically used onions.
One man, who had a persistent respiratory illness-induced fever for weeks, which stopped responding to medication, finally got rid of his fever after rubbing his chest with cut-up pieces of a large onion. After doing so, he would sleep soundly and sweat profusely. In another case, two children, whose fevers failed to respond to medication, had onion pulp applied to their wrists and the soles of their feet. Their fevers also resolved.
The same publication recalls a case of infant pneumonia, where topical onions applied to the chest improved breathing.
“I have used the onion for the last seven years, in the early stages of infantile pneumonia, with the happiest effects. I was called to see a child last night. I found it breathing short and laborious; uneasy and restless; crying or groaning at every breath; with a hacking cough. In auscultating, I found a crepitus over a portion of the right lung. I had onions pounded fine, and covered the right side of the chest with them. They were quieting and soothing, and the child was asleep in half an hour, and breathing comparatively easy.”149
30. Dry Cupping
While many people may have first become aware of dry cupping when photos of swimmer Michael Phelps with cupping marks on his back went viral online a few years back, cupping is anything but new. The practice of cupping has been around for thousands of years, and while relatively little-known in the West, it is a popular remedy in Asia and Eastern Europe to this day.
Dry cupping is most known for its ability to relieve muscle soreness and improve recovery by helping to bring immune cells to damaged tissues and stimulate the removal of degraded blood components, especially in places where there’s poor circulation and some level of tissue fibrosis.150 Those who, like me, grew up around cupping, are told that “the cups only stick to sick areas,” which appears to be true. For example, if you apply cups uniformly across your back with the same level of suction, in some places, they will fail to stick altogether and fall off, leaving no mark behind. In other areas, usually the ones that feel sore, the cup will stick strongly to the skin, leaving a dark bruise-like mark behind. Thankfully, despite their frightening appearance, the marks left behind by cupping are not painful like bruises.
How is this relevant to a flu article? In my experience, growing up as a kid who was constantly sick with some sort of a respiratory infection, having my grandma apply dry cups to my chest always brought me relief, improved my breathing, and helped me immediately feel better. Cupping has been used as a remedy for respiratory illnesses for thousands of years in the global East.
About three years ago, I came down with the flu, which, despite not lasting very long, left me with pretty pronounced fatigue that refused to go away for over a week. While scratching my head over what other remedies that I haven’t tried yet I could try, I remembered about cupping. I got a cupping set on Amazon, instructed my boyfriend on how to put them on my back, and immediately after…my lingering fatigue was gone, never to return.
Of course, some would call it the placebo effect. I realize that insisting that dry cupping works just because my grandma and I say so isn’t a strong argument, despite the fact that cupping for respiratory infection relief is a popular practice in basically all parts of the world other than the West, due to hundreds of years of anecdotal evidence of it working. Thankfully, researchers are starting to take an interest in this ancient practice, which might help convince the skeptics that more than just the placebo effect is at play here.
A 2021 randomized controlled trial out of China tested the effectiveness of cupping therapy as an additional treatment in children with bacterial pneumonia. Both the treatment group and the control group were given antibiotics, but the treatment group also received the dry cupping treatment. In the group that got cupping in addition to antibiotics, fevers lasted shorter, and symptoms, such as sore throats, runny noses, and pulmonary symptoms were less severe.151 Another placebo-controlled, randomized, single-blind study investigating the effects of dry cupping in patients with severe pneumonia is currently being planned for by another group of researchers out of China.152
The mechanisms of action could be due to the cups helping to draw immune cells and anti-inflammatory cytokines to the lungs, when placed over the lung area, either on the back or front of the chest.
This is the cupping set that I use (I am in no way affiliated with it and got it because it’s fairly cheap). While, traditionally, fire and 98% rubbing alcohol are used to create the suction, the pump that comes with this set makes the whole ordeal much, much easier, and gives a bit of control over the degree of pressure applied.
(The set also comes with magnets (?) that are meant to be placed in the cups, which I do not use because I simply do not see the point.)
Here is a video on how the cups can be applied to the back. Personally, I do not use any lotion and do not do any movements when the cups are applied. I follow what I learned from home, which is to:
Never apply them over the spine (Honestly, no idea why this is a recommendation, but this is what my grandma says so that’s what I do. Considering that there is little reliable information on cupping around, I choose to rely on generational, passed-down knowledge on how to do dry cupping properly.)
Leave the cups on for 15-20 minutes, while lying down with a blanket covering the chest/back (or whatever area that the cups are applied to).
Never expose any part of the treated area to the cold for at least one week after the treatment (or until the marks disappear).
You could also seek out a TCM practitioner in your area trained in dry cupping. Just make sure to avoid wet cupping, which involves cutting the skin and bloodletting. Ensure that if you do see a cupping practitioner, they are not using wet cupping.
31. Managing Stress (Bonus) ⭐️⭐️
I am throwing this one in under the “bonus,” category simply because the focus of this article is actionable remedies, and “managing stress” doesn’t fit quite well into this category, as it can look differently for everyone. However, the “bonus” classification of stress management in the treatment and prevention of sickness should not be interpreted as an indicator of its lesser importance. Or, in other words, stress management isn’t optional when it comes to treating and preventing sickness - it’s the most foundational thing!
Chronic stress decreases the number and function of immune cells and completely throws the levels of immune cells out of whack, affecting cytokine expression, and resulting in a body that struggles to defend itself against infections but is prone to developing “autoimmunity.”153154 In animal studies, animals who are infected after being exposed to either a strong acute stressor or chronic stress, often have a 70-100% mortality rate from the infection, while those infected without stress exposure fare far better.155156157 In stressed animals, wounds heal slower too.158 Chronic stress also reactivates latent viruses.159
In human studies, it was found that different stressors (life events, marriage problems, having to take care of others, exams, etc) result in the flu lasting longer, increased frequency of getting ill, and the symptoms being more severe.160
Over the last 5 or so years I have noticed a pattern where every single time I came down with a cold or flu, the infection always happened immediately after a major stressor, such as sleep deprivation during travel (biological stress), but more often after acute instances of psychological stress caused by a financial setback, ambitious work deadlines, social unrest, or another unnerving factor.
I know that this is heresy, but part of me to this day wonders whether there was anything significantly more dangerous about the COVID-19 strains (when compared to other coronaviruses), or if it was instead the chronic stress brought on by media fear-mongering, uncertainty, isolation, political instability, family drama and increased hostility of the general population that made people sicker in 2020 and 2021 than they would have otherwise been.
The best thing you can do to keep yourself from getting sick this winter is to try to manage your stress. This can look different for different people. Avoiding negative and depressing media in favour of something more comedic and lighthearted can be helpful, and for those who are constantly researching ways to improve health, reading fiction, listening to music, finding a creative hobby or watching a comedy can ironically be far more health-improving, as it helps the body relax. Focusing on enjoying the moment (however that might look for you) as opposed to constantly hyper-fixating on health is great for the nervous system. Setting boundaries with work and relationships, delegating and asking for help, deprioritizing tasks to create more free time, and finding humour in everyday absurdities are foundational. Hot baths, meditation, massages, spa visits and salt lamps can help, but they are secondary to the above. And of course, don’t under-eat, over-train, and under-sleep (as much as possible), as those are major biological stressors.
Keeping The Metabolic Rate High Is The Most Important Thing
As some final words, I want to once again reiterate that when it comes to staying healthy in the winter, keeping the metabolic rate up is the most important thing. Dr. Broda Barnes and Dr. Weston A. Price both documented that those with optimal thyroid function and a high metabolism can be exposed to viral and bacterial infections but rarely, if ever, fall ill. On the other hand, those with a lower metabolic rate are a lot more likely to fall ill, their illness tends to be more severe, and their chance of dying is higher.
This phenomenon is seen in other mammals too. Bats are an animal with a profoundly high metabolic rate. For their size, they also have an extremely long lifespan and generally low rates of inflammation. Bats are also known to carry a gigantic viral load, hosting viruses that tend to cause severe illnesses in humans and other mammals. Yet bats seem immune to the viruses they carry. Bats’ high metabolic rates are likely implicated in these animals’ robustness and general immunity to viral illness.
“What is interesting about bats? […] For epidemiologists and virologists, bats are important because they host a range of viruses, a handful of which cause severe disease in humans and other mammals. […] For mammalogists and other biologists, bats are of interest because they age remarkably well; senescence, or ‘biological aging’, typically scales with body mass so that larger animals live longer. However, some bats with half the body mass of domestic mice have lifespans ten times that of the mice. […] During flight, normal bat metabolism can reach twice that of exhaustion compared to mice. […] Bats have adapted to tolerate viral infection without development of pathology through inflammation. This finding helps explain another apparent feature of bats, which is why they seemingly don’t develop overt disease when infected, despite hosting a suite of viruses.”161
I get it, we are not bats, but the pattern (which is very much seen in humans) of a high metabolic rate granting immense resilience against infection and minimizing virus-induced damage should be taken seriously when trying to prevent getting ill or if trying to understand why one might suffer from frequent infections, or experience infections more severely than others.
I hope that these remedies and considerations keep you strong and healthy this winter season. 🫶
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Sometimes "new" things that besome en vogue in West make me laugh. Cupping with fire : a nightmare of soviet kids cause all grand mamas knew how to do that. I hated this and now....I paye like 50 euros in France to put coups on my back 😂
Are you familiar with the work of Dr. Tom Cowan exposing the lack of evidence for viruses, and the germ theory more broadly? What are your thoughts on it?