How to Prevent Colds and Flus This Fall

Thursday September 29, 2016

Immunity image

Want to know how to have a happier and heathier fall season free from cold and flu? You have come to the right place. At Community Natural Foods we have all the ingredients for great health. Check out the list below for tips on stay healthier this cold and flu season.


Colorful Fruits and Vegetables - Fresh fruits and vegetables of all varieties contain antioxidants, vitamins and minerals that play a key role in ensuring the immune system is functioning well when the thermometer dips this fall.

Bone broths/soups – Bone broth is rich in calcium, magnesium, phosphorus and other trace minerals which are easily absorbed by the body.   The increased liquid intake and added veggies of a nice chicken soup are also key ingredients in fighting off bacteria and viruses.

Garlic - Allicin, the major active component found in garlic is responsible for its antimicrobial and antibacterial properties. Start incorporating more fresh garlic in your diet to ramp up your immune system.

Dark Leafy Greens - While people typically associate citrus fruit with vitamin C, dark leafy greens, like spinach, kale, Swiss chard and arugula, are also great sources of the cold-fighting vitamin.

Fermented Foods - Fermented foods improve health in so many ways. One way is the “good bacteria” in the cultured foods form a “living shield” that covers the small intestine’s inner lining and helps prevent the bad bacteria from getting into your system and making you sick.

Green Tea – The compounds in green tea have antioxidant, antimicrobial, alkalizing and immune-stimulating qualities. Green tea compounds not only help protect tissues from infection and boost immune response to infections, but some also directly kill certain bacteria, viruses and fungi.



Vitamin D - Vitamin D is key in increasing the number of antimicrobial proteins that fight against viruses with in the body. Studies show that people out and sick with a cold or flu have lower levels of Vitamin D then their healthy counterparts.

Probiotic – Probiotics are one of the best dietary strategies for boosting the immune system. Fortunately, there are easy ways to incorporate probiotics into one’s lifestyle during the cold and flu season, like taking a multi-strain supplement and eating probiotic-rich foods including healthier brands of yogurt.

Greens Supplement – A more convenient way to get your leafy greens; a green supplement has all of the antioxidants, vitamins and minerals and most often more than just eating leafy greens alone. Add some to a smoothie and you are set.

Omega – 3 Fats - If you don't like or eat a lot of fish, pop an omega-3 supplement daily to reap the fatty acid's impressive immune-fortifying properties. Omega 3s increase the activity of phagocytes—cells that fight flu by eating up bacteria.



Get outside into the fresh air – In winter we turn up the heat in our homes and keep the windows shut tight. This makes our homes drier and recirculates the same air over and over which are factors in getting a cold or flu. If you can’t get outside at least be sure to open a window daily to let some fresh air in.

Exercise - When you exercise, you increase your circulation and your blood flow throughout your body. The components of your immune system are also better circulated, which means your immune system has a better chance of finding an illness before it spreads. This includes seasonal colds and influenza.