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Surviving Cold & Flu Season for the Whole Family

Updated: Oct 31, 2019

Written by Dr. Rachel Schwartzman ND


Thank you to Genestra Brands® for sponsoring this post.


With winter approaching, so too are those nasty colds and flus. In this blog post I will share some natural tips and tricks that help boost the immune system for the whole family, and combat those pesky bugs.


Oh Sugar. Found in obvious places such as cookies and candies, but also hidden in cereals, granola bars and crackers. Sugar suppresses the immune system, so a helpful tip is to read labels to be aware of the sugar content added to foods. Try buying less packaged food, and stick with whole foods such as fruits, vegetables, lean proteins and healthy fats. 


Boost your beta carotene. Beta carotene rich foods are loaded with immune boosting properties that also heal the lining of the respiratory system. Add delicious orange foods such as; squash, carrots and sweet potatoes to your diet, these make a perfect fall soup.


Supplements: I am often asked what are some of my must haves, well here they are. ☺


Vitamin D: Research has shown those adequately supplemented with vitamin D, have reduced rates of Influenza. By living in northern climates and having less exposure to direct sunlight we are deficient in vitamin D. It is important to give our little ones (and big ones) a supplement. I recommend a liquid, 1000IU per drop, as it’s easy to digest and simple to administer.


Vitamin C + Bioflavonoids: Vitamin C has been shown to increase immune health preventing an illness from occurring. If you do get sick, vitamin C will reduce the duration and intensity of the illness. When vitamin C is paired with bioflavonoids, it is even more effective. You can’t go wrong with vitamin C.


Super EFA Plus: This has to be my favorite fish oil. It’s like a 2 for 1. High in omega 3’s that has so many health benefits, but also contains plant sterols, which are amazing for the immune system and decreasing inflammation. It’s a win-win really.



Health begins in the Gut. If you don’t already, supplementing with a high quality probiotic is key to a healthy immune system.


Look at Genestra’s HMF Immune Powder or tablets. The powder can be easily added to your child’s food (usually ¼ tsp of powder) daily without them even knowing. I’m a fan of sneaky mom.




Tea Time: I love herbal teas. Some of my favorite immune supporting teas;

Sage, is a wonderful herb, that dries up runny noses and wet coughs, but not for breastfeeding mamas. Chamomile is a household favorite of many. It calms a spasmodic cough and settles the nervous system promoting a restful sleep. Elderberry is high in vitamin A, C, bioflavonoids, and antioxidants that boost the immune system.


Add a squeeze of lemon, and tsp of honey and you have a warm and comforting drink enjoyed by those of all ages.


I hope you find these tips helpful. While I hope you get thru the winter season without any illnesses, just remember if you do get sick, your immune system is getting stronger and there are loads of natural health products that can support you.

© 2020 Dupont Naturopathic Family Centre

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