1. Apple cider vinegar for sore throat. As soon as I feel as sore throat coming on I’ll pour a few shots of apple cider vinegar into a glass and gargle it then spit it out. If you aren’t able to tolerate straight ACV then you can try diluting 1 tablespoon of apple cider vinegar in a glass of warm water with a teaspoon of salt. Rinse your mouth out with water after.

The acidity of ACV has anti-bacterial properties. The inulin in ACV contains pre-biotics which help to boost immunity.

2. Vitamin C. At the first sign of cold symptoms I’ll take a high dosage of Vitamin C up to 1000mg per hour for up to six hours. I find if I can do this early enough, it will knock out the cold symptoms the same day. It has been reported that vitamin C levels drop during inflammation or infection. Immune cells contain vitamin C transporter molecules that transport vitamin C into the immune cells. When these cells become depleted during infection or inflammation, extra vitamin C
is required.

3. Garlic. This isn’t everyone’s favourite especially if you are going to eat it raw. If I’m feeling run down or can feel cold symptoms coming on I’ll chop one clove of raw garlic and add it to whatever I am eating for dinner. Garlic contains the active ingredient allicin which activates when chopped or chewed and then converts to sulphur containing compounds which are thought to give garlic it’s medicinal properties. These compounds then help boost white blood cells which are required to help fight off infections.

4. Echinacea. Echinacea has been found to reduce the chances of catching a cold by 58% and also reduce the duration of a cold by one and a half days.

5. Zinc. Our bodies are unable to store zinc so we are reliant on daily intake. If you have low zinc levels you’ll be more susceptible to colds or other infections as our white blood cells are unable to function without zinc. Many studies show a strong protective effect. Some studies show that zinc may reduce the duration of your cold by 50 percent.

A review by cochrane.org found that zinc reduced both the duration and severity of cold symptoms. Using zinc throughout the year also helped prevent colds leading to fewer days absent from school and less antibiotic use in children.

6. Ginger. Ginger contains ginerols and shaogals that contain anti-inflammatory properties that help relieve sore throats and kill bacteria which cause colds. You can grate ginger into a tea strainer, pour boiling water over the grated ginger and add honey and drink multiple times per day.

7. Chicken soup or bone broth. Chicken contains an amino acid called cysteine which can thin mucus making it easier to expel. Bone broth also contains calcium, magnesium, phosphorus, silicon, sulphur and other trace mineral which easily absorbed by the gut and are easy to consume especially if you’re appetite is low when you are feeling sick.

8. Probiotics. Healthy gut flora is essential to preserving your immune system. Probiotics restore gut flora and allow the immune system to recover and combat pathogens and toxins. They also increase the production of immunoglobulins and immune cells such as lymphocytes and Natural Killer cells. Probiotics also improve the ability of white blood cells to do their job of destroying cold and flu viruses.

9. Olive Leaf Extract. Olive leave extract improves immune function by promoting phagocytosis. Phagocytosis is the process in which immune cells destroy pathogens that are responsible for the cold and flu. Taking olive leave extract regularly can also help prevent cold and flu from occurring.

10. Sleep. Lack of sleep can weaken your immune system and make you more susceptible to catching a cold. Having less than six hours sleep per night increases your chances of getting sick by four times. White blood cells increase when you are sleep deprived which is the same response when you are sick or under stress. Whenever I feel like I am rundown or getting cold symptoms I always make it a priority to get an early nights sleep.