Healthy ways to fight a cold and the flu



We are about to enter flu season.  Its time to build your medicine box with things that won’t hurt your body but that will boost your immune system.  Build your medicine box now, so that when you need it you are all ready to go.

The time of year when the flu will arrive is upon us.  Its more important than ever to boost your immune system now to protect yourself from getting sick in the first place.

Health begins with food, and food quality matters.  Food is information.  Food is building blocks for your cells should they become damaged.  Food is building blocks when cells expire.

Eat the rainbow from a farm as close to you as possible, and if the fruit or  veggies is on the dirty dozen list, buy organic.  You are worth it, and you deserve only the best.  Toxins will impact your immune system and in this age of Covid-19, your body can’t afford that.

Prepare your own food.  75% of your plate should be veggies and 1/2 of them should be raw and 1/2 of them should be cooked.  Cook your own food, it does not need to be time consuming or difficult and I promise you the effort will be worth how good your body feels eating real food.

Each color brings us a gift, and even better, all these colors work synergistically together to bring us health.
A rich and diverse diet of whole foods offers the best combination of micronutrients and phytochemicals. This is the best way to get your vitamins and minerals, and your phytochemicals. Without these nutrients, we face poor health, disease, obesity and more.
  • It creates a varied population of healthy gut bacteria
  • Specific foods, not just diet have a huge influence on your microbiome
  • Where your food is grown impacts the “gifts” that each food has to offer.
  • Eating all the colors and a diverse variety, lowers the risk of food allergy and sensitivities
  • Variety is key because of the synergy of the different phytochemicals working together.
  • Variety in eating colors lowers inflammation. This helps prevent many of our chronic diseases..
  • Eating all of the colors of the rainbow neutralizes free radicals and lowers oxidative stress.
Choose complexity, every day eat as many colors as possible. Move synergistically through the spectrum of health. The combination of colors in your daily meals will be rewarded by good health.
Eat ½ your veggies raw and ½ your veggies lightly cooked. By steaming veggies for 2-3 minutes, many release their gifts to a form easily utilized by the body. ¾ of your daily food should be plants, preferably organic.
Eat plants several times a day. Add a handful of spinach and onion to your morning eggs. Add berries (frozen or fresh) to your morning oatmeal. Make colorful salads for lunch. Use fruit as your afternoon snack. Find as many ways as possible to incorporate multiple colors of fruits and veggies in your daily food plan.
Your body will be grateful for the tools you feed it to keep you healthy.


Part of my journey to wellness has been to eliminate all over the counter drugs since they all have a negative impact on the body. Over the counter medications impact your gut, and hinder your return to wellness.

I have a whole chapter about the side effects of over the counter drugs in my upcoming book “It Feels Good To Feel Good How I Learned to Eliminate Toxins, Reverse Inflammation and Feel Great Again”.  Understand that aspirin, ibuprofen and aleve are all very hard on the gut.  You want a very healthy gut and gut wall.  Its important to your long term health so don’t take these if at all possible.

Tylenol is very hard on your liver.  Much harder than they realized when the drug first came out over 50 years ago.  Your liver is your clearing house for all the toxins that enter your body, so you need a very healthy liver to help your overall health so this should also not be in your medicine box.

I wanted to share what I use now as my alternative remedies when I am getting a cold or the flu. I found these suggestions in a blog by functional MD Aviva Romm.  I have now utilized these items in my own immune health and I go through colds and flues faster than I ever did before.

These are amazing and work really well for us.  Both my husband and I went through colds in record time. Knock on wood, neither of us has had the flu this winter.  Yippee.

As a reminder, I since I no longer use over the counter drugs, I use Natures Sunshine Turmeric Curcumin for pain and for headaches.

Nature’s Sunshine Turmeric Curcumin, 60 VegCaps

I use Natura Quercetin Plus for Hayfever.  Quercetin works better for me than any antihistamine ever did and its good for the lungs and sinuses, good for the gut, good for the kidneys, good for the liver and good for the brain.

Echinacea Goldenseal
• Immunocare II by Natura  (from Natura directly)
• FLEW AWAY by Natura (available on Amazon)
• Freeze Dried Stinging Nettles
• Sambucol, which is elderberry (I buy this at Sprouts, but any natural grocer will carry this.)

Keys Pure avocado oil with  menthol  VAPOR GEL (

Cough drops

ZAND Herbalozenge Lozenges, Orange C, Natural Orange Flavor (sweetened with brown rice syrup)

I also use Cold Calm and Oscillococcinum, which are homeopathic and if I use them at the first sign of illness, they do their magic.  I get both of these at Sprouts, but any natural grocery store will carry.



• Mickelberry Elderberry Tonic with Honey
• Mickleberry Elderberry Throat and Lung Tonic  I like the elderberry and the throat and lung tonics.  They taste yummy and they work.

A great throat spray
• Vitality Works Throat Ease (

Dr. Tieraona Low Dog, just noted in her Facebook postings Dec 26, 2106, that a new study showed that Elderberry and Echinacea showed to be as effective as Tamiflu.

I just bought freeze dried elderberries and plan to make my own syrup and gummy bears this  year.  Its an amazing addition to your medicine box.


Keep these items on hand because all of these items are important to use immediately when you feel the symptoms of a cold or flu coming on. I have used Echinacea Goldenseal for years, and have added the Sambucol recently. These work for me.

Here’s to a return to wellness as quickly as possible.


Hugs, Cheryl M Health Muse.

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