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Outsmarting the Sniffles: Simple Steps to Conquer Colds Naturally

Maybe its because I was out this weekend at the Deborah Heart & Lung Center’s Women’s Health Expo meeting and talking to a large number of women interested in their health. 

Maybe its because its still winter and this is cold and flu season (and I have yet to get my flu shot – getting it tomorrow, pinky swear!).

Or I just want to remind you that if you are feeling under the weather you can outsmart the sniffles, naturally.

Prevention is Key:

Become a hand-washing champion: Think of your hands as germ taxis. Wash them frequently with soap and water, especially after being in public places. Skip the antibacterial soap; plain soap is just as effective and doesn't contribute to antibiotic resistance.

Fuel your body, fuel your defenses: Think of your immune system as an army. Nutritious foods are its weapons. Load up on vitamins A, C, and E found in carrots, citrus fruits, nuts, and leafy greens. Don't forget essential minerals!

Befriend your gut: Your gut is teeming with good bacteria that aid digestion and immunity. Nurture them with probiotic-rich foods like sauerkraut and yogurt, and prebiotic favorites like onions, berries, and whole grains.

Sleep is your superpower: When you sleep, your body produces warrior-like antibodies to combat infections. Aim for at least 7 hours of quality sleep each night.

When the Sniffles Strike:

Hydrate like a hero: Colds can be dehydrating. Combat this with warm, comforting fluids like water, chicken soup (homemade is best!), and green tea. The soup provides electrolytes, while green tea gives your immune cells a boost.

Rest is your recovery weapon: When you're sick, your body is working overtime. Give it the ultimate gift – rest and relaxation. Take a break from strenuous activities and let your body heal.

Remember: These are natural strategies, not magic spells. Consistency is key! By incorporating these simple steps into your daily life, you can build a stronger immune system and reduce your chances of catching a cold. And if one sneaks in, you'll be well-equipped to recover faster and feel better sooner.

These are natural approaches, and it's always best to consult your doctor if you have any concerns.

But by making these simple tweaks to your lifestyle, you can become a cold-conquering champion and bounce back faster when sickness does strike. So go forth, be healthy, and outsmart those sniffles!

Bonus Tip: Consider adding a humidifier to your home. The moist air can help ease congestion and soothe a scratchy throat

Bonus Recipe:

Throat soothing Honey Lemon Ginger Cough Drops


  • ½ cup honey

  • 2 tbsp lemon juice

  • 1 tsp freshly grated ginger root



  • Put ingredients into a small saucepan.

  • Stir frequently until it becomes foamy. Be careful because the honey can burn easily.

  • Remove from heat and continue to stir until the foam reduces.

  • Put the saucepan back on the heat.

  • Repeat this until the candy thermometer reads 300F.

  • Drop a bit into a glass of ice water. If the mixture forms a hard, crunchy ball, it's ready! If not, keep stirring and heating for another minute or two and try with the ice water again.

  • Once a hard ball forms from a drop into the ice water, let the saucepan cool until the foam has reduced.

  • Drizzle the candy into a candy mold or onto oiled parchment paper. 

  • Let cool at room temperature until the cough drops are hard.

  • Pop out of the mold or break into pieces, and store in an airtight container.

Tip: You can sprinkle them with vitamin C powder to keep them from sticking together.


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