Take time to find calm

“Chronic stress can have a negative impact on your immune system,” says Tania Elliott, MD, infectious disease expert and allergist at NYU Langone in New York City. To help relieve some anxiety and tension, pause for two minutes a day to just breathe and focus on the now. “Meditation can definitely help,” she says. You can also try practicing this mantra throughout the day: There is no past or future, just the now.

Have a giggle

Another easy way to squash some stress: laugh a little. Finding joy and giggling about it can release neurons that help fight stress and potentially, illnesses, according to the Mayo Clinic. (What could also help? A hug.)

Sing your way healthy

A study of a German choir revealed that singing activates the spleen, helping to increase the blood concentrations of antibodies and boost the immune system. If group singing isnt for you (but with these mental health benefits, you may want to reconsider), try belting out your favourite tunes in the shower.

Make room for mushrooms

Mushrooms have been valued in the Far East for more than 2,000 years. But experts now see more benefits of this food in all forms of medicineparticularly your immune system. One small study found that shiitake mushrooms improved T-cells and reduced inflammation, both important for keeping you healthy.(Related: What Are the Health Benefits of Mushrooms?)

Get moving

Another great way to boost your immune system? Get moving. Exercise can change your body’s antibodies and white blood cells, which help you fight off diseases and infections, according to the U.S. National Library of Medicine. Elliott suggests incorporating more movement in your day simply by walking around during phone calls and meetings or doing squats while watching TV.(Related:Why Exercise Can Be the Most Effective Way to Relieve Stress)

But get rest too

Moderation is key. Always include plenty of recovery days in your training schedule to preserve immune system health. Even more importantly, make sure you’re getting enough sleep at night to help your body recover from the mental and physical stress of the day, says Elliott.(Related:3 AM and Wide Awake? Heres How to Sleep Through the Night)

Dont let yourself freeze

Mom was right: Youre could catch an infection if you’re cold. Some research suggests that our immune cells don’t fight as strongly against viruses when we’re cold. Learn the reasons you’re always cold.

Resist infection with veggies

Garlic and onions in soup, stews, and other dishes are both strong sources of anti-inflammatories and antioxidants, which help battle free radicals and viruses, says Elliott. Check out our list of immune boosting foods.

Try turmeric

You’ve probably heard about the health benefits of turmeric, a trendy spice often found in curry dishes that you can easily sprinkle on veggies and pasta, too. The reason it’s so great for your wellness is because of its anti-inflammatory and antioxidant properties, providing you with a strong system to fight of sickness, says Elliott.(Related:11 Amazing Benefits of Turmeric That May Just Change Your Beauty Routine)

Look for produce high inquercetin

In addition to anti-inflammatory foods and those packed with antioxidants, Elliott suggests trying fruits and veggies that have quercetin. This is a plant pigment or flavonoid that boosts the immune system and blocks histaminethe chemical that releases in the setting of allergies and infection, causing redness congestion, and swelling, Elliott explains. Kale, tomatoes, broccoli, raw asparagus, capers, and blueberries all contain high amounts.

Get some ginger

Ginger is another one of Elliott’s go-to inflammation-fighting foods. “This is my favourite, because not only can you ingest it, you can also create a humidified treatment with boiling water and fresh ginger for breathing in, which helps decrease inflammation in your lungs and sinuses,” she says.

Avoid alcohol

Of course, there are some things out there that mess with your immune system, too, particularly alcohol. The main reason it messes with your health so much is because it often also ruins your sleep, Elliott says. Anything that interrupts your sleep also disrupts your immune system. Also, chronic drinking can suppress the production of certain blood cells, upping the risk of infection.(Related:Heres Why Drinking Alcohol Can Make You Hungry)

Keep your allergies in check

If you suffer from seasonal allergies, you may sniffle and sneeze. This can lead to inflammation in your sinuses, which makes it easier for a cold to take hold. To bolster your immune system and fight off sniffles, talk to your doctor on how you can get your allergies under control.Now that you know how to boost your immune system naturally, learn about what fast food actually does to your immune system.

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Do you have a cold or the flu?

You feel a tickle in your throat, and then a headache coming on. You start to sniffle or sneeze, and suddenly you feel really tired. You know you’re coming down with something but is it a cold, or do you have the flu? (Think you may have COVID-19? Here are the symptoms.)“With both conditions your symptoms can include a sore throat, runny nose, headache, body aches, chills, fatigue, nausea, vomiting and sometimes diarrhea,” says Dr. Denise Campbell-Scherer, an associate professor in the department of family medicine at the University of Alberta. “The main difference is that with the flu, you’ll have a temperature above 37.8C.” (A normal temperature is about 37C it can fluctuate from 36.1 to 37.2 depending on the time of day, menstrual cycle, and physical activity.) Flu symptoms also tend to come on suddenly, are more severe and are at their worst for the first three or four days; after that, it can take up to two weeks before you feel better. A cold can linger anywhere from a few days to a few weeks, although one week is typical.

Viruses are the culprits behind both of these illnesses.

“There are more than 200 viruses that can cause cold-like symptoms,” says Campbell-Scherer. (The most widespread is the rhinovirus.) In contrast, there are just two influenza viruses, A and B, but they continually mutate, requiring the flu vaccine to be updated each year in order to protect against the latest strains.You can contract cold or flu viruses by inhaling droplets in the air when an infected person coughs or sneezes, or by coming in contact with the other person’s hands or a shared object or surface, and then touching your eyes, nose or mouth. Once the virus enters your body, it will zero in on the upper respiratory tract (the nose, sinuses, and throat), although influenza can also affect the lungs. Cold viruses are infectious up to two days before symptoms appear and remain infectious until they’re gone. However, influenza is infectious one day before it appears and remains so for up to six days after symptoms develop. (Related: Here’s what you should do at the first sign of a cold.)According to Campbell-Scherer, the possibility of science finding a cure is unlikely especially for the common cold, which is just a catch-all phrase for the many different viruses that circulate. Researchers at MIT are working on a drug that kills cells that are infected by all types of viruses, including rhinoviruses and influenza, but it will be at least 10 years before it can even be tested on humans. So, unless you have a pre-existing condition that requires medical attention, “once you get sick with a cold or the flu, you just have to get through it,” says pharmacist Valerie Kalyn, owner of a Shoppers Drug Mart in Calgary. Your best bet is to avoid getting sick.Sign up for our Must Reads newsletterfor more feel-good tips, beauty product recommendations and delicious recipes!

Cold and flu prevention strategies

To prevent the flu, Health Canada encourages all Canadians over six months of age to be vaccinated; the vaccine takes two weeks to become active and lasts for six months. Ideally, you should get one at the beginning of flu season which in Canada runs from November through April but it’s still effective even if you get it at a later date. Pregnant women, seniors, children and people with chronic health conditions have a higher risk of complications from the flu, so it is especially important that they get vaccinated. According to Campbell-Scherer, it’s also possible to have some immunity if the strain of cold or flu virus going around is a variation on one you’ve either contracted or been immunized for before.Otherwise, the best way to avoid getting either the flu or a cold is to wash your hands often with soap and water for at least 20 seconds at a time, says Marianne Trevorrow, a naturopathic doctor in Victoria and a director at the British Columbia Naturopathic Association. If soap and water aren’t available, a hand sanitizer with at least 60 percent alcohol is the next best thing. Supplementing with vitamin D may also help.Even healthy adults can expect to get several colds each year when exposed to the virus or during times of weakened immunity, such as stress or lack of sleep. Children, however, are at greater risk of contracting both colds and flu because their immature immune systems have not yet developed resistance. They’re also more likely to develop complications as are seniors, pregnant women, and people with weakened immune systems or chronic illnesses such as asthma, diabetes, or heart disease. Complications can include secondary infections in the ears, sinuses (sinusitis), throat (strep throat), or lungs (bronchitis or pneumonia). If you belong to one of these high-risk groups and start to experience symptoms, seek immediate medical attention. You should also see a doctor right away if you experience shortness of breath, difficulty breathing, chest pain, a bluish or grey skin colour, bloody or coloured mucus, dizziness, persistent vomiting, low blood pressure, or a high fever that lasts for more than three days.But if you’re an adult who is normally in good health and just feeling sick, stay at home in bed, says Campbell-Scherer. Get plenty of rest, drink lots of fluids, and manage your symptoms with one of these over-the-counter remedies.

To relieve a sore throat, fever, headache, or muscle aches

Examples: Motrin Tablets; Advil Caplets; Aspirin Original Strength; Tylenol Regular Strength TabletsHow they work: Non-steroidal anti-inflammatory drugs (NSAIDs), which include ibuprofen (in Advil and Motrin) and acetylsalicylic acid (in Aspirin), work by preventing the formation of prostaglandins, the chemicals in the body that promote pain, inflammation, and fever. Acetaminophen, found in Tylenol, behaves slightly differently; it targets the part of the brain that perceives pain and controls body temperature. “Both types are equally effective,” says Kalyn, “so it’s just a matter of balancing the benefits versus the risks.”NSAIDs will reduce symptoms for six to eight hours compared to four to six for acetaminophen, so NSAIDs can be more beneficial if you need help sleeping through the night.Need to know: Follow package directions for dosing. “The most common adverse effect with NSAIDs is stomach discomfort, so take them with food,” says Kalyn. (Tylenol can be taken on an empty stomach.) Avoid NSAIDs if you have high blood pressure, a heart, liver or kidney condition, or stomach issues such as heartburn. NSAIDs can increase the risk of ulcers, internal bleeding and damage to the heart, liver, and kidneys. Aspirin should not be taken by those on blood thinners and has been linked to Reye’s syndrome, so it should not be given to people age 18 and under. Avoid Tylenol if you have liver or kidney disease. (Related: Learn which foods can make your headaches worse.)Try: Motrin Liquid Gels, $20, well.ca

To decongest a runny or stuffy nose

Examples: Advil Cold & Sinus Liqui-Gels; Dristan 12-hr Nasal Spray; Otrivin Complete Nasal Care; Sudafed Head Cold & Sinus; Tylenol Sinus.How they work: If you are experiencing nasal congestion on top of other cold and flu symptoms such as fever, reach for one of these. Most of these oral remedies combine acetaminophen or ibuprofen with pseudoephedrine hydrochloride, which decongests the nasal passages. “It constricts the blood vessels and shrinks the swollen mucous membranes,” says Kalyn. If you’re seeking relief for a stuffy nose alone, then nasal decongestant sprays like Dristan (which contains oxymetazoline) or Otrivin (which contains xylometazoline) can help, as these drugs work similarly to pseudoephedrine.Need to know: Follow package directions. “Reactions to oral decongestants vary depending on the person. They can have a stimulating effect and can raise heart rate and blood pressure, which can make you feel a bit loopy,” says Kalyn. “Avoid them completely if you have a metabolic condition that is not well controlled.” In such cases, nasal sprays may be a good alternative, but since they can cause rebound congestion, don’t use them for more than five consecutive days. (Related: Here are some home remedies for a stuffy nose.)Try: Advil Cold & Sinus, $9, well.ca

To soothe a cough

Examples: Buckley’s Complete; Balminil DM; Robitussin Cough & Chest Congestion DM; Tylenol Cough caplets; Vicks NyQuil Cough.How they work: “Dextromethorphan is the ingredient in almost every cough suppressant,” says Kalyn. “It has a direct effect on the central nervous system and helps decrease the frequency and severity of coughing.” Balminil offers the drug in a liquid format, while Tylenol Cough combines it with acetaminophen in an oral tablet that also relieves other cold and flu symptoms. Buckley’s Complete contains acetaminophen and menthol, while Robitussin Cough & Chest contains dextromethorphan and guaifenesin, an expectorant that helps loosen mucus. Other products, such as Vicks NyQuil Cough, are marketed as nighttime cough suppressants. “They contain antihistamines, which relieve the coughing that comes from post-nasal drip, and can have a sedating effect,” Kalyn explains.Need to know: Follow package directions for dosing. You can also safely combine dextromethorphan with NSAIDs or acetaminophen. Talk to your doctor first if you have diabetes, a heart, liver, thyroid, lung or kidney condition, glaucoma, an enlarged prostate, or an existing persistent cough. (Related: Learn when a cold stops being contagious.)Try: Buckley’s Complete Mucus Relief Cold and Flu, $ $12, well.ca

Combined remedies to treat multiple symptoms

Daytime examples: Benylin All-In-One Cold and Flu Caplets; Robitussin Total Cough, Cold & Flu; Vicks DayQuil Cold & Flu Multi Symptom Relief LiquiCaps.Nighttime examples: Tylenol Complete Cold, Cough & Flu; Benylin All-In-One Cold and Flu Night Caplets; Vicks NyQuil Cold & Flu LiquiCaps.How they work: If you’re suffering from severe and multiple cold and flu symptoms fever, aches, nasal congestion, cough then a combination remedy could be your best choice for relief. These medications combine pain- and fever-reducers with decongestants, cough suppressants, expectorants and, in the nighttime products, antihistamines. “There is almost any combination of ingredients available for any combination of symptoms,” says Kalyn. “Speak to your pharmacist to get help finding the product that’s the best match.”Need to know: Follow package directions. Since these treatments contain several different drugs, it’s especially important to rule out any contraindications with your pharmacist and to avoid taking them with any other cold and flu medications.If you don’t have all of the symptoms listed on the package, consider an alternative product. “You could experience unnecessary side effects if you’re taking something for a symptom that doesn’t need to be treated,” says Kalyn. Also, she says, taking multi-symptom medications along with other cold or flu products may result in double dosing.Try: Tylenol Complete Cold, Cough and Flu Day + Night Capsules, $13, well.ca

Natural remedies

Examples: Cold-Fx; A.Vogel Echinaforce Sore Throat Spray; hydraSense Congestion Relief; Jamieson FluShield; Nature’s Harmony Zinc Lozenges with Vitamin C and Echinacea; Sisu Cold & Flu Rescue with Ester-C.How they work: “A combination of zinc and vitamin C (Nature’s Harmony) can be helpful with cold and flu symptoms if you take them as soon as you start feeling ill,” says Trevorrow. Vitamin C (in Nature’s Harmony and Sisu) also boosts immunity for a preventive effect, along with the ginseng in Cold-Fx, and echinacea in Jamieson’s FluShield and A.Vogel’s Echinaforce Sore Throat Spray. Saline irrigation systems such as hydraSense are sterile rinses that help decongest the nasal passages.Need to know: Follow package directions. Avoid echinacea if you have arthritis, a progressive systemic disease, an autoimmune disorder, or if you are taking immunosuppressants. Cold-Fx should not be used by people with impaired liver or renal function, or by people who require blood thinners.Try: Cold-FX Extra Strength Travel Pack, $12, walmart.caNext: Check out these simple habits to naturally boost your immune system.

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How to Make Crock-Pot Chicken Noodle Soup

This recipe was inspired by the recipe for Hearty Homemade Chicken Noodle Soup, originally shared with us by Norma Reynolds of Overland Park, Kansas.

Ingredients

• 2 garlic cloves, sliced or minced
• 1 onion, diced
• 5 celery ribs cut into 1/4 inch slices
• 5 carrots, bias-cut into 1/4 inch slices
• 3 bay leaves
• 1 cup sliced mushrooms
• 1 tsp dried thyme
• 1 tsp kosher salt (to start); later, to taste
• 1/2 tsp fresh ground black pepper
• 1 pound thin boneless skinless chicken breasts
• 1 pound boneless skinless chicken thighs
• 32 ounces regular chicken broth
• 32 ounces low-sodium chicken broth
• 1 package (9 ounces) boxed or refrigerated noodles

For your garnish:

• Chopped cilantro
• Sliced green onion
• Chopped parsley

Instructions

Step 1: Prep your ingredients

Chop your vegetables and measure out your seasonings.Make sure you have all of the chicken set aside. Package, date and label any extra portions to store in the freezer.

Step 2: Fill your Crock-Pot

In a large slow cooker, add the vegetables, seasonings, chicken and broth. Set the slow cooker to low for 6 hours or high for 4 hours.

Step 3: Shred the chicken

Once the Crock-Pot chicken noodle soup is done cooking, remove the chicken to a cutting board and shred with your hands or a couple of forks. Place the chicken back into the slow cooker.

Step 4: Add noodles

Put your noodles of choice into the Crock-Pot and set on high. It will take approximately half an hour for the noodles to become tender. (If using boxed noodles, cooking time will be a bit longer.)

Editor’s Note: If the noodles stay much longer, they will absorb too much of the liquid, leaving you with less broth for the soup. Keep this in mind! To avoid the broth displacement, boil the noodles separately in a large pot of generously salted water until barely al dente; drain and set aside; then mix in just before serving.

Step 5: Serve

For each serving, make sure you have a good balance of chicken, broth and noodles. Top with some chopped cilantro, parsley and/or chopped scallions. Serve hot with fresh 3-minute homemade bread on the side!

Crock-Pot Chicken Noodle Soup Tips

In case making this recipe brought up some questions, we are happy to offer answers in this helpful FAQ section.

What’s the difference between chicken broth and chicken stock?

Chicken stock is made with bones and other bone/cartilage-type parts (e.g., chicken feet, backs). As a result, stocks are richer in mouthfeel and flavour due to the gelatin released during the slow and gentle simmering.Chicken broth, on the other hand, is made with chicken meat. There may be some bones included, as well, along with mirepoix (onion, celery and carrots), seasoning (salt, perhaps pepper) and chicken meat.

Can I use dried herbs instead of fresh?

Of course! In my book, any herb is better than no herbs. While fresh herbs add a vibrant flavour and texture to fresh dishes, I generally find that dried herbs hold up better in longer cooking scenarios, like soup.You will notice I only listed fresh herbs as a garnish. The cilantro and/or scallions will be lovely pops of colour and flavour for the finished dish but will wilt if included for the full cooking time.(Psst: Here are the health benefits of fresh herbs.)

Do you cook the chicken before putting it in the soup?

I do not recommend cooking the chicken through before adding it to the soup. You don’t want to prevent the development of that signature chicken broth flavour.

How do I add even more flavour to Crock-Pot chicken noodle soup?

To add more flavour, you can try a few different tricksor all of them!

• Sear the outside of the chicken before adding it to the pot, using butter or olive oil.
• Add a strong fresh herb to the butter as well, like rosemary or oregano.
• Finally, you can always add chicken bouillon, but watch the salt levels. You want flavour, not just a ton of sodium.

What should I serve with Crock-Pot chicken noodle soup?

I find the best accompaniment to a fresh, hot bowl of soup is a delicious loaf of fresh sourdough, focaccia or a rustic Italian loaf or baguette. Offer salted butter with the bread for a hearty meal.You can also make a delicious sandwich, whether you prefer grilled cheese, a baguette with melted brie and jam or a whole grain bread with hummus and fresh veggies.

How long will this Crock-Pot soup last in the fridge?

This soup will last for approximately 3-4 days, as long as it’s stored properly in an airtight container.

Can I freeze this soup?

You can freeze your soup in an airtight container (make sure to press plastic wrap to the surface of the soup before putting on the top of the container), or a plastic bag (with all of the air squeezed out before sealing); however, make sure to freeze it as soon as it has cooled. You always want to avoid having food for any amount of time in the “danger zone;” between 40 and 140 F.

Stored properly, your Crock-Pot chicken noodle soup will last up to 3 months in the freezer.

How do I thaw and reheat Crock-Pot chicken noodle soup?

For best results, thaw the soup overnight in the refrigerator. This will ensure the soup is safe to eat for another 3-4 days if it is kept in the refrigerator. If you decide to defrost in the microwave, heat and serve immediately.

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Coronavirus and Super-Spreaders: What You Need to Know

10 Ways Youre Washing Your Hands Wrong

How Can I Prevent Coronavirus?

The post Hand Sanitizer Doesn’t Last as Long as You Thought appeared first on Best Health.

A mask is not a respirator

The masks you see in the news are almost always dust masks or surgical masks, not respirators. There’s a big difference, although they can look similar at first glance.”A face mask is a loose-fitting disposable device that creates a barrier between the mouth and nose and the external environment,” explains Meghan McGinty, PhD, affiliate assistant professor of environmental and occupational health sciences at the University of Washington School of Public Health. “They’re not intended to protect you against respiratory illnesses. They’re typically meant to prevent you from inhaling large particles like dust particles.”Respirators, on the other hand, are meant to protect you from smaller particles like viruses. They’re worn by healthcare professionals in healthcare settings all the time. An N95 mask, which you’ve probably read about, blocks at least 95 percent of very small particles, and that can include bacteria and viruses, according to the Centers for Disease Control and Prevention (CDC).You can check out the CDC’s infographic comparing surgical masks and N95 respirators, which shows how they differ, how they should be used (and discarded), and what they look like side by side.

Healthy people don’t need face masks

“In general the advice is that nobody should be wearing a mask unless directed by an individual healthcare provider,” says Dr. McGinty “The masks are more effective when used by people who are actually sick than by the general population.”There is an exception. WHO does recommend wearing them if you’re taking care of someone who is suspected of having the new coronavirus.Health Canada recommends that anyone who has confirmed or suspected Covid-19 wear a face mask until they are isolated or quarantined. Then they can take it off.

Masks won’t protect you from viruses

Because face masks aren’t fitted, viral particles can easily get in, under and around them and end up in your respiratory system.”A traditional general face mask like you might use for construction in your house is not going to protect you against coronavirus or other respiratory infections,” says Dr. McGinty. “It’s not designed to filter those particles and you don’t get a tight seal around your face. Particles can come in on the sides and underneath and be inhaled and you can still get exposed.””The scientific basis showing that people in the community wearing surgical masks actually offers some benefit in terms of protection is scanty to non-existent,” says William Schaffner, MD, an infectious diseases specialist with Vanderbilt University Medical Center in Nashville. “If they really helped, wouldn’t the CDC recommend we all wear them during influenza season?”

Masks “leak”

And this is how viruses can get in. Because masks are loose-fitting, smaller particles (like viruses) can get through. “You can breathe around the edges,” says Dr. Schaffner.By contrast, respirators are sturdier, thicker and have to be fitted to the person wearing them so as to prevent any particles slipping through. In fact, according to the CDC, people who wear respirators for work are required to have the fit checked annually and the seal checked before each use. If all is working well and there are no leakages, all incoming air will be filtered. In fact, when used properly, respirators are uncomfortable as they make it difficult to breathe, says Dr. McGinty.”These clearly should not be worn by the average person,” says Dr. Schaffner. “They haven’t been trained to put them on correctly and we need to reserve them for healthcare personnel.” So that means that although you can buy N95 respiratorsdon’t. That means they will be in short supply (or even unavailable) for people in high-risk situationslike healthcare workerswho need to protect themselves (more on that below).

Masks may help stop your germs from spreading

While face masks won’t protect you from viral illnesses, they may help protect others from any respiratory symptoms you may have, says Dr. Schaffner. The World Health Organization does advise wearing a mask if you’re coughing or sneezing.That said, if you do have symptoms, don’t go to work even if you do have a mask. “It’s wrong thinking,” says Dr. Schaffner. “The masks will help prevent you from giving [an infection] to someone but it’s not enough to give you a license to go to work.”

Face masks also need to be used correctly

Masks may only have limited benefit but you still need to know how to use them. For masks to be effective at all, they must cover your mouth and your nose, not just one or the other, says Dr. Schaffner. They also don’t work if you lift them up to talk to someone or to scratch an itch. They’re also not intended to be used if you have facial hair, says Dr. McGinty.WHO also has a clear protocol (and a video) for how to correctly use a mask, including putting them on, taking them off and disposing of them. Among other things, the organizations stresses that you should wash your hands with soap and water before use, make sure there are no gaps between your skin and the mask, and avoid touching the mask with your hands while you are using it.Single-use masks should not be reused, and they should be replaced if they get damp. When removing the mask, don’t touch the front of it, rather, you should remove it from behind, discard immediately in a closed bin, and wash your hands with soap and water (or an alcohol-based rub if you don’t have soap and water).

Masks may create a false sense of security

First of all, masks are not effective at keeping out viruses. Plus, few people know how to use them correctly.”People feel they have a sense of protection but then they do things like touch dirty stuff then touch their eyes or nose or mouth,” says Dr. McGinty. That’s the kind of exposure that can make them sick, he says.At this time, Health Canada believes the new coronavirusspreads primarily from person to person through respiratory droplets expelled when an infected person coughs or sneezes. Usually, people need to be within about six feet of each other. A secondary route of transmission may be by touching a surface or object with the virus on it then touching your mouth, nose, and possibly eyes.

Healthcare workers need respirators more than you do

Way more. Respirators are flying off store shelves and that’s not good for any of us. “N95 respirators are critical resources in healthcare facilities,” says Dr. McGinty. Respirators are needed every day in hospitals and are critical during an outbreak such as this one.”Now that we’re seeing potentially widespread community transmission, facilities desperately need these masks and have a very small supply,” she adds. “Any community use of them is harmful to the collective response.”The public should also not be buying surgical masks. Not only do they not protect you from coronavirus, but they’re also needed in healthcare settings daily, adds Dr. McGinty.

Washing your hands is better than a face mask

Washing your hands with soap and water for 20 seconds at a time is the best way to avoid contracting coronavirus. “I tell people you should be washing before you cook or serve food and after you use the bathroom; I wash my hands every time I return home,” says Dr. McGinty. “That is more effective than wearing a face mask.”If soap and water aren’t available, an alcohol-based hand sanitizer will do. You should also avoid people who are sick, Dr. McGinty adds.

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When you have a headache

Eat: Moroccan lentil soup made with spices like turmeric and cinnamon. This meal is free of potential headache triggers like dairy, cured meat, nuts, and chocolate. Plus, it also doesnt require chewing, which can aggravate a headache, says Cynthia Sass, RD, based in Los Angeles, author of Slim Down Now: Shed Pounds and Inches With Pulses The New Superfood. The soup also delivers a good dose of protein, anti-inflammatory spices, and magnesiumwhich helps relax blood vessels to ease headaches.

When you have sinus pressure

Eat: Anything spicythe capsaicin in chili peppers can help clear up types of sinus inflammation, according to research published in Current Allergy and Asthma Reports.

When you have a sore throat

Eat: Soup made with a hot, thin broth (either vegetable- or chicken-stock base), with garlic, herbs, and vegetables; plus hot green tea with honey. For starters, both hot liquids will help drain congestion, Sass explains. The garlic is anti-inflammatory and immune-supporting, the veggies provide nutrients for healing, and honey has been shown to help ease the pain from a sore throat, she adds.Sore throat gargles are another trick to feel better.

When you have nausea

Eat: Bananas, steamed brown rice, applesauce, and ginger tea, Sass suggests. Each of these foods is easy to keep down and tends to soothe the digestive system. Opt for tea bags with real ginger in it, or better yet, steep some of the herb fresh in hot water. A University of Rochester study found that as little as a quarter of a teaspoon of ginger cut nausea by 40 percent in queasy chemotherapy patients.

When you have fatigue

Eat: There isnt a one-size-fits-all remedy for this one since the fix largely depends on the cause of fatigue. Your best bet? A leafy green salad topped with chopped vegetables and grilled salmon to give a boost of vitamins, minerals, and omega 3s, which will, in turn, increase your energy. Also, be sure to hydrate, since dehydration alone is enough to slow your energy down, saysEmily Littlefield, nutritionist and health coach in Santa Barbara, California.

If the fatigue is from a lack of sleep, avoid caffeine. It may seem counterintuitive, but the temporary Band-Aid of coffee or an energy drink will only provide a brief false sense of energy, usually followed by even more intense fatigue, then trouble sleeping, which perpetuates the cycle, Sass explains.

When you have menstrual cramps

Drink: A pot of hot ginger tea with a little honey and lemon. Ginger root is soothing and calming and has been used for healing stomach pain for centuries, says Littlefield. A study in the Journal of Alternative and Complementary Medicine found that ginger was just as effective in relieving menstrual cramp pain as ibuprofen (whoa!). Plus, proper hydration can help reduce tension in certain muscles that contribute to menstrual cramping.

(For a different approach, try these exercises to help ease period pain.)

When you have constipation

Eat: Oatmeal topped with fibre-rich fruit and a mug of hot water with lemon. The goal here is to get your stool moving. The fibre from the oats and fruit helps to soften stool, Sass explains. The drink will help stimulate your digestive muscles to contract and move waste through.

When you have diarrhea

Drink: A sports drink, to start, Sass suggests. The top goal is replacing fluids and electrolytes while diarrhea is active, she says. Once it stops, continue to rehydrate, but start eating foods that are easy to digest, like bananas and brown rice.If you eat your usual fare, it can overstimulate digestive muscles or trigger unwanted inflammation or irritation, she adds. You can also soothe your stomach with these home remedies.

When you have brain fog

Eat: Two eggs any style; a whole-grain, low-sugar waffle; and cup of black coffee. Countless studies have found that caffeine improves both alertness and attention. Between eggs and the waffle, youll score the perfect balance of fat, protein, and healthy carbohydrates to help avoid blood sugar dips that make you feel foggy.

(To get to the source of the issue, check out these other common causes of brain fog.)

When you have stress

Drink: A combo of chamomile and mint herbal teas. Refill indefinitely until you feel the hot drink calm your nervous system.Avoid anything high in fats or in sugar, which a study in the journal Psychoneuroendocrinology found can exacerbate other health problems that accompany stress, such as oxidative damage and the accumulation of abdominal fat, which can make you feel even worse than you already do.

Medically reviewed byElisabetta Politi, CDE, MPH, RD.Now that you know what to eat when you’re sick, next find out thebest foods to eat when you’re stressed.

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Is zincgood for colds?

Its worth it to keep zinc in your cold-fighting arsenal. The information from medical studies shows that if the correct form of zinc is used it could reduce the severity of the symptoms and the length of time someone is sick with a cold, Brown says. Heres the right way: Use zinc gluconate or zinc acetate lozenges, taken every two hours while awake, starting within 48 hours of the first symptom of the cold, he says.Before purchasing a zinc supplement, know that there are certain types to avoid. Most importantly, dont put it up your nose.Zinc nasal gelsand sprays have been associated with a loss of smell, per the National Institutes of Health. Even when an oral lozenge is taken correctly, sideeffects are possible when takingzinc for colds, including nausea or a bad taste in the mouth.No matter what you use in the fight against the common cold its important to first speak with your doctor. As Brown notes, your past medical history and current prescriptions or supplements could determine whether zinc is appropriate for you.But dont just rely on zinc after you come down with a cold. Prevention is key. (Here are doctor-recommended cold and flu prevention tips.) One of the best ways to prevent the common cold is towash or sanitize your handsroutinely as you go through your day and keep your hands away from your face to reduce transmission of the cold virus, Brown says. If the unfortunate happens, reach for zinc and thesecold-fighting foods.Next, check out tips to help you recover from a cold fast.

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How can you tell if you have acold or the flu?

Cold symptoms are more likely to come on gradually, and theyre often milder. They usually include cough, sneezing, runny nose, and sore throat. Flu symptoms tend to come on faster than cold symptoms. You may have a cough, chills,fever, aches, and fatigue.According tothe experts atCedars-Sinai Medical Center, if you have a cold, youre contagious for 1 to 2 daysbefore your symptoms develop(since you cant see the future, this isnt all that useful) and for two weeks after you were first exposed to the virus. To feel better faster, consider taking a daily shot of thisFire Cider Brew.For the flu, youbecome contagiousa day before the symptoms start and stop being contagious about five to seven days after your first fall ill with symptoms. When it comes to a stomach virus, the window for being contagious before you feel ill isnt quite as defined, but you remain contagious for up to two weeks after youve made your recovery. Considering the brevity of the average stomach virus, that can be particularly dangerous for those around you. But just so youre not confused, hereshow to tell if youve got a stomach bug or food poisoning.If your ailment timeline still falls within those ranges, its probably best to invest in one of those stylish surgical masks, for everyones sake. Also, opt for soap over hand sanitizer.You should also avoid close contact with other people, such as hugging, kissing, or shaking hands. Move away from people beforecoughing or sneezing, or cover your mouth and nose with a tissue or your upper shirt sleeve. According to research from Massachusetts Institute of Technology, the germs from asneeze can travelup to eight meters awaythats nearly 10 yards. Plus, the virus can live out in the open forup to 10 minutes, depending on environmental conditions.These migrating clouds of fluid tend to swirl upward toward the ceiling, where many public buildings install their ventilation systems. A single sneeze could easily spread contaminated droplets across a room, up through a ceiling duct, and into circulation through a buildings ventilation system, warn the MIT experts.Now that you know when colds stop being contagious, learn what supplements can help keep your immune system as healthy as possible.

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Treat yourself to the right tissues

If youre coming down with the sniffles, dont skimp when it comes to facial tissues. Youre bound to be blowing your nose a lot, and opting for lotion-treated tissues will go a long way in preventing a Rudolph-red, irritated nose.

Stay hydrated, inside and out

When youre sick, youre usually a little dehydrated, too which can show on your skin. Consider using a richer moisturizer on the face and hands, and an ointment around the nose and on your lips, says Doris Day, MD, a dermatologist in New York, and author of Beyond Beautiful. Bonus: Youll protect your skin against all that nose-blowing friction, too. While youre at it, tuck a small bottle or tube of heavy-duty moisturizer in your handbag, along with a personal pack of tissues, before you head out for the day. (Also, learn the difference between dry and dehydrated skin.)

Soothe puffy eyes with teabags

If your eyes get puffy from congestion, sleep with your head slightly propped up to allow fluids to drain more easily from your face. To battle under-eye bags, try this tea remedy: Take two cold, wet tea bags and place them over your eyes while you lie down for 15 minutes. The result? De-puffed peepers. Tea bags contain caffeine and antioxidants, explains Dr. Day. When applied over the eyes they can be very helpful in reducing puffiness and calming the skin. Green, black, and white tea all contain antioxidants and caffeine, but I prefer white tea because its the least processed. (While you’re brewing up some tea, check out the health benefits various herbal teas.)

Give your skin some TLC

While youre on the mend, give your regular skin-care regimen a few days off. Skip glycolic, salicylic and retinoic acids, or any other exfoliating products that could irritate your skin, suggests Dr. Day. Instead, use a gentle non-foaming cleanser or pat your skin with cotton pads soaked with micellar water to cleanse it. And try this trick for a little extra TLC around your eyes: Store your eye cream in the refrigerator. Not only will it feel refreshing on your tired eyelids, it will also help to fight puffiness. Allergies the cause of your beauty woes? Try these makeup tips to help you look better than you feel.

Dont take the red-eye

Another hallmark of a cold? Pink, bunny rabbit-like eyes. Banish that bloodshot look by using eye drops to lubricate and cool your eyes, reducing redness. Keep in mind: If you choose eye drops made from decongestants, your eyes can become redder than they were before after the drops wear off, according to the American Academy of Ophthalmology. Consider trying preservative-free lubricating drops (artificial tears) first to avoid whats known as rebound redness. (Psst: Learn what your eyes can tell you about your health.)

Prime your face

Since youre bound to blow your nose, sneeze, and rub your itchy eyes a bit more when youre sick, start with an application of face primer before you put on any makeup; this will add hours of staying power to your look, advises Dr. Day. Lip primers and eye primers are a good idea, too. (Here’s our primer pick of the season, and four other must-have beauty products.)

Dont reveal, conceal

One of the top tip-offs that youve got a cold is a red nose. Opt for a highly-pigmented, opaque concealer that is yellow-based and just a bit paler than your skin to camouflage the redness. (Here’s how to apply concealer like a pro.)

Dont pile on the base or powder

Skip the regular foundation and traditional face powder, since its easy for it to look cakey when youre dehydrated. For some natural-looking coverage, top your moisturizer with mineral foundation, says Dr. Day, which will conceal and even out skin without looking dry. If you require heavier coverage, here’s the best way to apply foundation.)

Warm-up your skin

If youre feeling pasty, youll want to add a bit of colour to your face. But play down any pink and bring out the warm tones in your skin by using a bit of bronzer and some peach-toned cream blush for a healthier-looking glow, Dr. Day advises. Here’s how to find the right shade of bronzer.

Brighten up your eyes

Dab pale, shimmery beige or gold creamy eye shadow on your lids and at the inner corner of your eyes to catch the light and to counteract any redness or dullness in the eye area, recommends Dr. Day. (Here are a few of our favourite eyeshadow palettes.)

Avoid mascara meltdown

Sneezes and sniffles mean watery eyes and potential smudging. To avoid a washout, stick with waterproof mascara. Once youve kicked your cold, however, Dr. Day suggests returning to your regular formula since waterproof mascara can dry out lashes. Any longer-lasting product tends to be drier because it coats the follicle and can affect the bonds that make up the shaft of the hair, she says. This can affect water balance of the hair. And be sure to use a product designed for waterproof mascara removal, she adds. The product is generally oil-based and helps remove the mascara without further drying the skin.

Keep lips smooth and shiny

When youre stuffed up, your lips have a tendency to get super-chapped. Rub them gently with a warm, wet washcloth to remove any flakes, and then condition with a lip balm or lip moisturizer throughout the day and before bed, suggests the American Academy of Dermatology. If youll be outdoors, make sure your lip balm has an SPF of 30 or higher.Now that you’ve learned beauty tips for looking good when you’re sick, learn remedies for getting rid of a stuffy nose.

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Find the neti pot thats right for you

There are a ton of differentneti potsand squeeze bottle alternatives on the market or available at your local pharmacy. Some are larger, some are smaller, some are squeeze bottles, and some look just like a tea pot. So which one is right for you?Zara Patel, MD, assistant professor and director of endoscopic skull base surgery at Stanford University School of Medicine in Stanford, Connecticut, recommends using asqueezable neti pot. The squeeze bottle is a high-pressure, high-volume irrigation, so it tends to be able to get into and out of areas a little bit better, says Dr. Patel. Since youre the one squeezing it instead of just pouring it into your nose, you have little more control over the flow. Neti pots have been around for ages as a treatment forallergiesandcoldsso have these natural home remedies.

Tilt your head the correct way

The whole point of a neti pot is toclear out your sinuses, and in order to do that, you want the solution to go through the nasal cavity completely. How you tilt your head matters a whole lot, especially for those of you who are wary about using the device for fear of drowning or choking.The head position that you rinse in is actually quite important, says Dr. Patel. Its not just for getting it in and out of the sinuses best, but also so that you feel comfortable.She recommends tilting your head sideways to a head-hanging-upside position if youre using a neti pot. Once you squeeze the solution up one nostril and it comes out the other side, you then tilt your head the other way and squeeze the solution up the second nostril. If you have a squeeze bottle, keep your head straight and lean forward. (While you’re at it, make sure you’re taking these supplements to get over your cold.)

Use clean water

Neti pots received a bad rap a few years ago after some people who used them died of a brain-eating amoeba known asNaegleria fowleri. While this sounds frightening, your chances of suffering from this fate are slim to none if you use the right kind of water. Scientists found that those killed by this amoeba had used neti pots filled with unfiltered tap water, concluding that the water, not theneti pot, was the culprit. Thats why, when you use a neti pot, its imperative that you use distilled or filtered water, or water that has been boiled for 3 to 5 minutes and allowed to cool to lukewarm or room temperature. (Here are moredetails about the proper use of neti potsfrom the Food and Drug Administration.)

There is a recipe to follow

While most neti pots actually come with a small packet containing the ingredients that are then mixed with sterile water to create the solution, you can also create your own using non-iodized salt and a little baking soda (which acts as a buffer). You want a solution thatdoesnt burn the nose and is not uncomfortable, she says. Its important to know that the packet or home solution is mandatory when using a neti pot. You should never just flush regular water sans solution up your nose, as that may cause infection, and too much salt can lead to burning.

Dont overdo it

Dr. Patel recommends that most people use a neti pot twice a day, every day. However, if youre very congested or have asevere sinus infection, you can use it more frequently (three to four times a day), but consulting your doctor beforehand is a good and safe idea. (Also, it would be a good idea to call in sick.) While overusing a neti pot wont necessarily harm you or make you sicker, it can dry out your nasal cavity, causing burning, itching, and pain. You can rinse too much, warns Dr. Patel. It can be drying to your nose if youre overly rinsing. Like most things in life, overdoing it is never really beneficial.

Make sure you clean your neti pot

Cleaning your neti pot properly is necessary to avoid bacterial growthafter all, no one wants germs going up their nose. According to Dr. Patel, a neti pot should be cleaned at least twice a week. You can zap microwave-safe versions or place it in the top shelf of your dishwasher.If you dont have a microwave or dishwasher, you can just use hot water with soap.

Consult your doctor

If youre unsure whether or not you can use a neti pot, consult your doctor. If youre using a neti pot and feel like your health isnt improving, you might also want to consult your doctor. A neti pot isnt the end-all, be-all of sinus infections, and you may need medication.Medically reviewed byMichael Spertus, MDNow that you’ve learned safety tips for using a neti pot, learn what you can do torecover from a cold faster.

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Snack on horseradish

Want a quick way to clear a stuffy nose? Try horseradish, an old home remedy for astuffy nose to clear sinuses of mucus. Add horseradish to your favourite sandwich, or blend a tablespoon into your favourite vinaigrette. “Your nose and throat have glands that produce 1 to 2 quarts of mucus every day, which you swallow without realizing it,” saysAshley Wood, RN, a nurse in Atlanta, GA, and a contributor at Demystifying Your Health. “Since the mucus helps to filter out particles that you inhale, its not uncommon for bacteria or viruses to get stuck in it and cause inflammation to the membranes in your sinuses, causing the mucus to thicken.”

Make a hot ginger compress

Moist compresses on your forehead, eyes, and cheeks can help stuffy sinuses drain. Try alternating between 5 minutes of hot and cold ones, suggests New York City physical therapist Peggy W. Brill in her book Tell Me Where It Hurts and I’ll Tell You What to Do. For a pain-busting boost, use ginger tea or the water used to steep fresh ginger. The herb isa natural anti-inflammatory and inhibits the production of cytokines that cause pain and swelling, saysElizabeth Trattner, an acupuncture physician inHallandale Beach, FL. “Ginger is my go-to herb.” Make sure you know these other benefits of ginger as well.

Try DIY acupressure

Trattner likes this acupressure move as a natural decongestant: Use your left thumb and index finger to press the area next to the inner eyes on both sides of your stuffy nose. At the same time, use your fingers and the heel of your other hand to grab muscles on both sides of the spine at the back of your neck. Put pressure on all four points for about 1 minute and you’ll start to feel some relief. Is snoring keeping you up at night? Try these home remedies to help.

Give your face a soothing massage

Weird as it may sound, giving your sinuses a finger massage will increase circulation to the area and help ease the pain, says Trattner. Using your index fingers, press hard on the outer edge of your nostrils at the base of the nose. Hold for 30 seconds, release, and repeat three or four times. Do you always feel cold? There could be a medical reason for it.

Use a humidifier

“Dry air can make your nasal passages and sinuses dry and irritated, which leads to inflammation and prevents mucus from draining naturally,” says Wood. “A humidifier is a great way to get some relief because it adds moisture back into the air. Taking a warm shower can be helpful as well.” Here’s how to relieve the symptoms of bronchitis, too.

Stay hydrated

Drinking plenty of fluids and staying well-hydrated can thin the mucus in the nasal passages, making it easier for congested sinuses to drain. That, in turn, relieves the pressure from a stuffy nose. Warm liquids help quickly open up congested sinuses, so sip on steamy cups of tea as well as plain water.

Sip peppermint tea

One of the more delicious ways to get rid of a stuffy nose: sip peppermint tea. The heat from the tea, plus the soothing menthol in peppermint can quickly make you feel like you’re breathing easier. If nothing seems to work, or symptoms get worse, keep your eyes out for signs of a sinus infection, which may require treatment from a doctor.

Nosh on some garlic

“Garlic has powerful antioxidant properties and stimulates the multiplication of white cells, natural killer cells, and antibody production in the immune system,” says Trattner. “Whole cloves can be eaten every day, crushed in foodbut don’t rely on powdered garlic. It doesnt have the active compounds.” This antioxidant power is just one of the many benefits of garlic.

Eat cayenne pepper

The capsaicin in cayenne pepper and other spicy peppers helps sinuses drain, making it easier to breathe. It also helps with pain as well, says Trattner. Sprinkle cayenne pepper in chili, or sip a spicy tea by adding 1/4 teaspoon cayenne pepper powder to a cup of boiling water. Next, discover 15 science-backed signs you could live to be 100.

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Sore throat remedy: Salt and water

Try one of grandma’s sore throat remedies by mixing 14 teaspoon salt in 1 cup warm water. (Use the hottest water you can comfortably tolerate. Cold gargles are ineffective.) If you have it, add 1 tablespoon of Listerine for germ-killing power. The briny solution helps rinse away and neutralize acids in the throat, relieving the burning sensation and promoting fast healing of irritated mucous membranes. Note: Mix a fresh batch of gargle for every use. Better to waste a bit pouring it out than to leave it in your glass, where it might become contaminated with bacteria. Also, do not swallow the gargle; spit it out.

Sore throat remedy: Lemon and water

Mix 1 teaspoon of lemon juice in 1 cup of water for this sore throat remedy; the astringent juice will help shrink swollen throat tissue and create a hostile (acidic) environment for viruses and bacteria. In addition to being an effective home gargle, lemon water has some great benefits when you have it first thing in the morning.

Sore throat remedy: Ginger, honey, and lemon in water

This sore throat home remedy mixes 1 teaspoon each of powdered ginger and honey, 12 cup of hot water, and the juice of 12 squeezed lemon. Pour the water over the ginger, then add the lemon juice and honey, and gargle. Honey coats the throat and also has mild antibacterial properties. Watch for the early signs of a cold and learn how to stop it.

Sore throat remedy: Hot sauce and water

The capsicum in hot peppers helps alleviate pain and fights inflammation. Add five shakes of ground cayenne pepper (or a few shakes of hot sauce) to a cup of hot water for sore throat relief. It’ll burn, but try this gargle every 15 minutes and see if it helps. Feeling feverish? Here’s how to bring down a fever naturally.

Sore throat remedy: Sage and water

Sage can soothe a sore throat and ease painful or swollen nasal passages. One of the traditional sore throat remedies calls for 1 teaspoon sage, 12 teaspoon alum, 14 cup brown sugar, 38 cup vinegar, and 18 cup water. Eating these foods can also help fight a cold.

Sore throat remedy: Turmeric and water

This yellow spice is a powerful antioxidant, and scientists think it has the strength to fight many serious diseases. For sore throat remedies, mix 1/2 teaspoon of turmeric and 1/2 teaspoon of salt into 1 cup of hot water and gargle. An added bonus? Turmeric may even help your belly issues, in addition to these other health benefits.

Sore throat remedy: Wheatgrass juice

Another good sore throat remedy: Wheatgrass juice. A quick rinse and spit with this chlorophyll-rich liquid help prohibit bacteria growth and ease throat pain. Wheatgrass juice is said to helpstop toothache painand revitalize weakened gums when it’s held in the mouth for about five minutes. Curious about the next big juice trend? Here’s what drinking celery juice does to your body.

Sore throat remedy: Clove tea

Add 1 to 3 teaspoons of powdered or ground cloves to water, then mix and gargle. Cloves have antibacterial and anti-inflammatory properties that can help soothe and heal a sore throat.

Sore throat remedy: Tomato juice

For temporary relief of sore throat symptoms, gargle with a mixture of 1/2 cup of tomato juice and 1/2 cup of hot water, plus about ten drops of hot pepper sauce. The antioxidant properties of lycopene may help remedy a sore throat faster. And here’s what will help with that nagging cough you can’t seem to get rid of.

Sore throat remedy: Green tea

Green tea is known to naturally fight infections. Next time you brew a cup, make a little extra and gargle with some of this remedy to kill any bacteria your sore throat may be harboring. Just how sick are you? We break down 5 signs it’s time to call in sick.

Sore throat remedy: Apple cider vinegar and salt

If your throat is left raw by a bad cough, grab a bottle of apple cider vinegar because germs can’t survive in the acidic coating it’ll form on your throat. Gargle with 1 tablespoon of apple cider vinegar and 1 teaspoon of salt dissolved in a glass of warm water; use several times a day if needed. For a gentler treatment, combine 1/4 cup of apple cider vinegar and 1/4 cup of honey and take 1 tablespoon every four hours. Try these natural home remedies for head colds, too.

Sore throat remedy: Goldenseal and water

Gargling with the herbal germ-killer goldenseal (1 12 teaspoons of goldenseal tincture in eight ounces of water) kills viruses and bacteria as it soothes inflamed throat tissue.

Sore throat remedy: Echinacea and water

Echinacea is an herbal virus killer. Add two teaspoons of tincture of echinacea to one cup of water and gargle this home remedy three times daily. In addition to easing sore throat pain, an echinacea gargle will give your immune system the boost it needs to fight the infection. In addition, make sure you eat these foods high in vitamin C.

Sore throat remedy: Myrrh and water

You may be able to speed the healing process with myrrh (a few drops of tincture of myrrh in a cup of water). Highly astringent, myrrh is superb at combating inflammation. Its an antiseptic too. Gargle six times a daya bit of an effort, true, but well worth it.

Before you head to the ER, know which provinces have the worst emergency room wait times in Canada.

Sore throat remedy: Licorice water

Licorice root can soothe a sore throat and eliminate cough-inducing phlegm; a 2009 study found that post-operative patients who gargled with a licorice solution were less likely to develop a sore throat post-surgery. Mix one teaspoon of licorice syrup or powder with eight ounces of water and swish.

Sore throat remedy: Raspberry tea

Raspberry tea is an old home remedy believed to treat everything from the flu to open wounds. One recipe calls for pouring one cup of boiling water over two teaspoons of dried tea leaves. Steep for ten minutes, then strain and let cool a bit. Gargle while warm. Next, find out the supplements you should be taking during cold and flu season.

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Influenza Can Make You Seriously Sick

Its that time of year againwhen everyone seems to have a runny nose and cough. But the flu is more than just the common cold. Influenza and pneumonia are listed in the top 10 leading causes of death in Canada. Every year the flu results in approximately 12,200 hospitalizations and 3,500 deaths. And it often hits the most vulnerable the hardest. But there are ways to protect yourself and your loved ones.

Last Years Flu Was Bad

Last year (and the year before) were particularly bad for hospitalizations and deaths in Canada thanks to the predominant strain H3N2, which typically affects seniors, says Dr. Michelle Murti of Public Health Ontario. Most seniors were not exposed to the H3N2 strain when they were younger, so it causes a very significant immune response and can make anyone elderly quite sick.Check out this map to determine when the flu will hit your province.

Predictions Arent a Sure Thing

The predominant flu strains change every year. While health organizations can sometimes predict outcomes for the Northern Hemisphere by looking at trends in the Southern Hemisphere, such as flu cases in Australia, its never a sure thing. We never really know, says Dr. Murti. Its a bit of an early guessing game. The flu is an unpredictable disease and we always get a little bit surprised each year. While Australia had a less severe season this winter, dealing mostly with the strain H1N1, which doesnt affect seniors as badly, that doesnt mean that our season will follow suit.Not sure if you have a cold or the flu? Here’s how to tell.

Seniors and Children Are Most at Risk

The most susceptible groups to complications from the flu are anyone 65 and older, and children particularly under the age of two, but any children under the age of five. Also, those with underlying health conditions, such as asthma, heart disease, lung disease, diabetes or a compromised immune system are more vulnerable to secondary illnesses or infections caused by the flu virus.

Flu Is Extremely Contagious

Flu is a respiratory virus spread through droplets in the air. When someone who is sick coughs or sneezes, the virus particles can travel up to six feet away. (Yuck!) While people typically get the flu from personal contact, it can also spread through touching contaminated surfaces. Flu virus can live on surfaces for even as long as a couple days [after someone with the flu has touched it], says Dr. Murti. Thats a good reminder to wash your hands throughout the day and avoid touching your mouth or eyes. (These are the most germ-infested things you touch on a regular basis.)

You Can Have The Flu and Not Be Sick

People can be contagious, shedding the virus, even a day before they show symptoms themselves, says Dr. Murti. If you feel like youre getting sick, stay home. If you do fall ill, avoid spreading the virus to those around you by washing your hands thoroughly, avoiding contact with others, and cleaning commonly touched surfaces to make sure youre not unintentionally spreading virus particles. Don’t miss these signs you should call in sick to work.

Not Everyone Has The Same Symptoms

The flu also doesnt always present the same way, says Dr. Murti. While a young child may get a fever, seniors may not have typical symptoms, so they might not know they have the flu. The flu in a senior might mean they arent able to manage on their own the way they usually do and they may not rebound as quickly, or at all.Essential oils may be help you feel more relaxed. Here’s how to create a stress-busting blend.

You Can Infect Someone Vulnerable

Everyone aged six months or older is eligible for a free flu vaccine. Its recommended for people in high-risk groups such as pregnant women, children under five, people over 65, and anyone who works or lives with people who are also in the vulnerable category, says Dr. Murti. For example, if you have a baby under the age of six months and they cant get immunized yet, everyone around them should be vaccinated to help protect them. While the vaccine is only generally 40 to 60 percent effective it provides good protection and the more people who get it the better the community immunity, says Dr. Murti. Here are seven myths about the flu shot, busted.

Your Heart Attack Risk Rises

A new Canadian study published in the New England Journal of Medicine showed that the risk of having a heart attack is six times higher the week after having influenza. Flu can really exacerbate underlying health conditions, says Dr. Murti. The researchers reinforced the importance of seeing a doctor if you have any heart symptoms the week after a respiratory infection and the importance of the flu vaccine for anyone at risk. Flu can be a much more serious illness than people think, says Dr. Murti.

You Or A Loved One Could End Up Hospitalized

In some cases, the flu virus gets seeded into the lungs and causes a serious respiratory infection and even a secondary bacterial infection like pneumonia. That may result in hospitalization or the need for medical support. If your symptoms arent improving after a few days or youre feeling worse, see a doctor to get evaluated.Be sure to wash your hands often when you’re visiting the hospital. These are the 10 places with the most germs.

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Salt water for a sore throat

Salt doesn’t just make food taste goodit’s extremely useful around the house for a variety of purposes, one of which is an old-fashioned remedy to soothe a sore throat. “Gargling with salt water when you have a sore throat may help relieve some of the pain and irritation,” says Dan McGee, MD, a pediatric hospitalist at Helen DeVos Children’s Hospital. “But don’t overdo itone teaspoon of salt in eight ounces of water should do it.” And be sure not to swallow ityuck! Studies have shown gargling to be effective, but if the symptoms persist, see your doctor to make sure you don’t have an infection. Find out other sore throat remedies that are already in your pantry.

Ginger for nausea

Ginger has been used for hundreds of years for its medicinal properties, including helping to calm tummy troubles. “Research has found ginger to be an effective digestive aid most notably by helping to alleviate nausea due to morning sickness during pregnancy, motion sickness or chemotherapy,” says registered dietitian Erin Palinski-Wade, RD, CDE, author of Belly Fat for Dummies. “Although we do not yet understand the exact method that allows ginger to be effective at reducing nausea, it is thought it may work by ginger obstructing the serotonin receptors in the gut that cause nausea.” It also may promptthe body release enzymes that help break down food, she says. Learn more on how to soothe nausea with ginger.

Cool tea for eye bags

Tea has tons of benefits for both inside and outside your body, such as helping calm puffy eyes, which your grandmother probably knew. “The caffeine in the tea bags helps with vasoconstriction, or shrinking of the blood vessels, around the eyes, leading to less puffiness or swelling skin,” says dermatologist Purvisha Patel, MD, creator of Visha Skin Care. “The cool temperature also helps decrease inflammation and swelling under the eyes.” Simply wring out wet tea bags, place in the fridge for a bit, and then put over eyes. Some studies have even shown the caffeine in tea applied topically can also act as sunscreen and help prevent skin cancer.Related:3 Healthy Tea For Fall Sipping

Prunes for constipation

When you just can’t go, try a home remedy for constipation like prunes. They sound grossprobably why the California Prune Board got them renamed as “dried plums”but if they were good enough for Grandma, they’re good enough for us. “A high fibre diet, along with adequate fluid, can be effective at helping to alleviate constipation,” Palinski-Wade says. “Prunes are an all-natural source of fibre, with three grams of fibre per serving and only 100 calories, making them an easy way to boost the fibre content of your meal plan.” For a midday snack, check out this super easy prune trail mix recipe.

Oatmeal bath for skin ailments

If you suffer from skin conditions like eczema or psoriasis (Find out more on how to relieve psoriasis symptoms.), or even just have run-of-the-mill dry skin, home remedies may help. Although it sounds weird to bathe in something you might eat, old-fashioned oatmeal baths can be very soothingthey’re even recommended by the National Eczema Association. “Oatmeal baths are great for dry, itchy skin,” Dr. Patel says. “Oatmeal, when soaked in warm water, creates a slimy film that coats the skin to protect it and trap in moisture.” Grind up rolled oats (not the instant variety) and pour into a warm, but not hot, bath. Pat dry instead of rubbing when you get out.

Cranberry juice for UTIs

At the first signs of a urinary tract infection, your mother probably drank cranberry juice. But can a fruit really stave off a bacterial infection? Although some experts theorize that it’s really just the flushing out of the urinary tract by drinking a lot of fluid, or that the acidic environment isn’t hospitable to bacteria, there may be more to it. “Cranberry has been shown to reduce how well the bacteria stick to the lining cells of the bladder,” says Diana Bitner, MD, an obstetrician and gynecologist at Spectrum Health, although studies in women with recurrent infections have been inconsistent. Even so, “cranberry is unlikely to cause harm, might reduce bladder infections, and could be used in conjunction with other strategies your health care provider recommends,” Dr. Bitner says. Check out these natural home remedies for preventing UTIs.

Honey for coughs

There’s nothing worse than a pestering cough that keeps you up at night, but luckily, there are some old-fashioned natural remedies for coughs that can help. “Honey may help with a cough caused by irritation,” Dr. McGee says, by lubricating the throat. Studies have actually shown honey to be more effective than cough medicine. “Just be sure not to use it in small children [under age one] as it may cause botulism,” Dr. McGee says. Here are 7 more natural ways to deal with a nagging cough.

Lavender for trouble sleeping

You can harness the power of this fragrant herb by using lavender essential oil to help you get more shut-eye. Its old-time medicinal powers help the body to relax, allowing you to fall asleep easier. (These 13 things might be wrecking your sleep.)”Research shows that smelling lavender decreases heart rate and blood pressure, key elements of relaxation,” says sleep expert Richard Shane, PhD, creator of the Sleep Easily method. “The two main chemicals in lavender have been shown to have sedative and pain-relieving effects.” One study showed that people who smelled lavender before bed had brain waves indicating deeper sleep. But only use lavender externally, or by inhalation.

Aloe for burns

You may think of aloe for sunburn relief, but the ancient treatment can also be used for other types of burns as well. One study demonstrated the effectiveness of aloe over other treatments for second-degree burns. “Aloe is a very soothing remedy for burns,” Dr. Patel says. “It is a gel derived from the aloe vera plant that contains-anti inflammatory agents that can help with burns.” Make sure you use pure aloe and not a fragranced version, and test it out first to make sure you’re not allergic. For serious burns, though, you should still see a doctor. Find out morehealth benefits of this super plant.

Chicken soup for colds

Even in these days of take-out food, there’s nothing like a bowl of Grandma’s chicken soup when you’re sickand it turns out, the chicken soup remedy is backed by science. “Chicken soup works for me,” Dr. McGee says. “On top of it making me want to watch cartoons and take a nap, there is actually a small amount of prostaglandins in chicken soup that can help fight infections.” The landmark study on chicken soup showed that the nourishing food might have an anti-inflammatory effect, which later research backed up. For an added kick, try this Spicy Chicken Soup recipe.

Witch hazel for hemorrhoids

Although it sounds like something an old witch in the woods might use, this compound is actually an anti-inflammatory made from the witch hazel plant, common in natural beauty products. Your grandparents probably knew it can also help cool the burn of hemorrhoids, because the tannins in witch hazel help calm blood vessels and reduce swelling. Although there haven’t been many studies on this herbal remedy, generations (and anyone who’s ever tried it) can attest to its soothing powers. Find out the natural way to heal bruises quickly.

Lemon for motion sickness

Looking for ways to survive a road trip with the family? Be sure to pack lemons, a time-honoured way to reduce car sickness. “Motion sickness causes you to produce excess saliva, which can upset your stomach and trigger a nauseated feeling,” Palinski-Wade says. “Sucking on a lemon, which causes your mouth to pucker from the sore taste, can reduce the production of saliva, which in turn can help to prevent the nausea associated with it.” Lemon water made ahead of time may work, too, and research has shown even sniffing the refreshing scent of lemon can help. Check out these11 foods that have extra healing power when you need it.

Duct tape for warts

Originally invented during World War II, duct tape was also found to have a host of genius first aid uses along with home projects. The weirdest one? To cure warts! This low-tech method is actually endorsed by the American Academy of Dermatologyand has research to back it up. Although doctors aren’t exactly sure why it works, one study found that placing duct tape over warts was 25 percent more effective than freezing themand much cheaper to boot.Struggle with athlete’s foot? These natural home remedies will help soothe the itch and fight fungus.

Petroleum jelly for wounds

Petroleum jelly has many uses you never thought to try,although your grandmother probably did. But for skin, using it too frequently might not be a good idea. “It is comedogenic, or acne causing, and can lead to breakouts when used on the face and body,” Dr. Patel says. (Here are 17 daily habits of people who never get acne.) “It also makes sunburns worse by trapping in heat.” However, she does recommend one particular use for the old-time product. “I do not recommend petroleum jelly for all skin issues, but it can be helpful to occlude [or close up] a wound and can prevent infection,” she says. Studies have shown it’s even effective in post-surgery healing.

Apple for cleaning teeth

If you’re at work and can’t get to a toothbrush but want to save your teeth from coffee stains, try munching an apple. Turns out, the old adage might be trueand apples keep away not only the doctor, but the dentist, too. “When you eat this fleshy fruit, it scrubs the teeththink of apples as a natural toothbrush,” says dentist Nancy Rosen, DMD. “The skin of the apple, which is extremely high in fibre, can scrub against your teeth, helping to remove plaque and stain.” Although apples do contain acids and sugar, which can damage teeth, the benefits to your chompers may outweigh the negatives. Swish your mouth with water afterwards to rinse them off.Gums constantly bleeding? Here’s 6 reasons why.

Neti pot for congestion

If you have symptoms of a cold, try to nip it in the bud with the ancient Indian tradition of a neti pot for nasal irrigation. As you pour water into your nostrils, the pot works to clean out your nasal passageways. In a recent study from the U.K., participants who used a neti pot had a greater reduction in symptoms of chronic sinusitis than those who didn’t. But be careful to clean and use your neti pot correctly. “If you don’t use sterile water, which means boiling it and letting it cool, one can develop a sinus infection or worse from neti pots,” Dr. McGee warns. Learn the 13 ways doctors allergy-proof their home.

Cod liver oil for inflammation

Old-time remedies like cod liver oil can naturally help the pain of arthritis. Plus, this fish oil has other health benefits. “This oil, extracted from cod fish, provides a rich source of EPA and DHA omega-3 fatty acids, which are the primary omega-3s you need to support heart health, brain health, eye health and maternal health,” Palinski-Wade says. “One study found that cod liver oil reduced inflammatory markers in insulin-resistant individuals.” If you’re squeamish about the oil itself, try fish oil supplements. Check out these 23 science-backed natural home remedies for arthritis pain relief.

Licorice root for bad breath

Licorice has been valued for its healing properties since ancient times, which is why your grandfather may have chewed on it to freshen his breath. “It may be an effective agent to fight the bacteria that can cause tooth decay and periodontal disease,” Dr. Rosen says. “It’s also used as a breath freshening ingredient in some natural toothpastes.” But we’re not talking about licorice candywe mean the actual licorice plant. Studies have shown it may also be effective at preventing stomach upset and relieving stress. Learn more about the health benefits of licorice root.

Ice for headaches

Try this old-school remedy: ice. The National Headache Foundation advises applying cold packs on the forehead and temples. A study from the University of Hawaii also found that a frozen wrap placed in the front of the neck, over the carotid arteries, significantly reduced pain in migraine sufferers. These home remedies for headaches will have your head feeling better in no time.

Baking soda for whiter teeth

Forget those whitening stripsthere are natural teeth cleaning methods that can whiten teeth. Try using baking soda, which is probably what your grandmother brushed her teeth withand has been shown in studies to benefit teeth. “You can whiten your teeth with making a paste out of baking soda and a little water,” Dr. Rosen says. “Put some baking soda in a small dish, then add a little water, which will form a thick paste.” Then dip a toothbrush in it and brush. The abrasiveness will remove plaque and whiten the teeth, she says. But “you want to be careful and not overuse this method due to the abrasiveness of the baking soda,” Dr. Rosen says. “Too much can hurt the enamel or the gum tissue.” Plus, find out why you need to start taking your gum health more seriously.

Avoid the cold to fight off colds

It seems like an old wives’ talethat cold weather actually makes us sick. It’s now generally believed the real reason we get sick more often in winter is because we are cooped up inside sharing other peoples’ germs. But, there could be some validity to keeping warm when it’s chilly out. A Yale study found that the common cold virus replicates more effectively in cells of cooler temperatures than at core body temperature, with the researchers noting it appears the immune response, not the virus itself, was the cause. In any case, it can’t hurt to wear a hat like your parents told you!Don’t miss the 6 surprising ways nature can improve your health.

Tennis ball for achy feet

Tennis balls have so many uses, including as a massage device for tired feet. This old-school remedy is low-tech, but very effective, according to the American Academy of Family Physicians. “This is a ‘plantar fascia’ [the ligament that connects your heel bone to your toes] massage,” says certified athletic trainer Phillip Adler, PhD, ATC, manager of Spectrum Health Orthopedic and Sports Medicine Programs. “The tennis ball helps to lengthen tight tissue on the bottom of the foot. Combined with heel cord stretching, or Achilles stretching, this technique can be very helpful for plantar fasciitis.” (These 6 hidden muscles might be causing you pain.)

Chewing gum for stress

Your grandfather’s choice of chewing gum might be considered retro now (Beemans, anyone?), but the sticky substance has more advantages than just freshening breath, no matter what the brand. A study from Japan found that two weeks of regularly chewing gum improved participants’ levels of anxiety, mood, and tiredness. Another study from Australia echoes these findings, with levels of the stress hormone cortisol lower in gum chewers by 16 percent during mild stress and 12 percent in moderate stress. It’s like a stress ball for your mouth!Read up on these natural remedies for anxiety relief.

Buttermilk for age spots

You can skip the expensive skin creams. This rich by-product of butter contains lactic acid and ascorbic acid. One study showed that this combination lightened age spots more effectively than lactic acid alone. Apply to the spots with a cotton ball, then rinse with water after 20 minutes. Learn how pollution is secretly aging your skin.

Vitamin C for allergies

Vitamin C isnt just good for the common cold; it turns out to be an effective natural antihistamine. In one study, 74 percent of the subjects who received a vitamin C nasal spray reported that their noses were less stuffy, compared with 24percent of the patients who took a placebo. The studys authors recommend getting two grams per day from food and/or supplements. Don’t miss these 6 foods that are high in vitamin C.

Comfrey for back pain

This medicinal plant has been used for centuries to treat joint and muscle pain. A study of 215patients found that applying concentrated comfrey cream to the lower and upper back reduced muscle pain. You can buy it in health food stores and online.Wondering what type of back pain you have? Here’s how to tell.

Aspirin for calluses and corns

To create your own corn-softening compound, crush five or six uncoated aspirin tablets into a fine powder. Mix the powder thoroughly with one half teaspoon of lemon juice and one half teaspoon of water. Dab the paste onto the thickened skin, lay a piece of plastic wrap on top, and cover the plastic with a heated towel. Remove everything after ten minutes and gently scrub away the loosened skin with a pumice stone. Of course, you shouldnt try this if you are allergic to aspirin.Here are some more natural home remedies to make corns and calluses disappear.

Milk of magnesia for canker sores

Canker sores are ulcers of the mouth that can be caused by viral infections or injuries. To ease the pain, rinse your mouth with milk of magnesia or apply it to canker sores three or four times a day. And if you also struggle with cold sores, here are 3 proven ways to bring them to a hault.

Ground flaxseed for constipation

Its almost as if nature tailor-made ground flaxseed to relieve constipation, says Will Bulsiewicz, MD, a gastroenterologist in Mount Pleasant, South Carolina. It is a great source of both insoluble and soluble fibre, which add bulk to the stool and promote the growth of good bacteria. Ground flaxseed is an excellent source of plant-based omega-3 fatty acids, which are known to help soften stool and relieve constipation. Aim for two to three tablespoons a day as part of a fibre-rich diet. These are the best foods to improve your gut health.

Thyme tea for a cough

Thyme is a natural expectorant that relaxes the respiratory tract and loosens mucus. Studies have found that using thyme in combination with primrose or ivy relieves the frequency and duration of coughs. To make thyme tea, place two tablespoons of fresh thyme (or one tablespoon dried) in a cup of hot water. Allow it to steep, then drain out the herb. Add honey to taste. Check out the surprising food that might actually cure your cough.

Blackberry tea for diarrhea

Blackberries are rich in tannins, substances that can tighten mucous membranes in the intestinal tract. They have long been used as a treatment for diarrhea. Make blackberry tea by boiling one or two tablespoons of fresh or frozen blackberries or dried blackberry leaves in one and a half cups of water for ten minutes, then strain. Drink several cups a day. You can also buy blackberry tea, but make sure that it contains blackberry leaves and not just flavouring. Here are some more at home remedies for diarrhea.

Cucumbers for eyestrain

Lie on your back and place one cucumber slice (about one eighth-inch thick) over each closed eye. Cucumbers contain antioxidants that studies have shown help decrease swelling and relieve pain. Replace the slices with a cooler pair every two or three minutes, for up to 15 minutes total.Related: These Smoked Salmon-Stuffed Cucumber Rolls Are Worth Hosting Brunch For

Lavender oil for foot odour

Lavender essential oil not only smells good but also has antibacterial properties that help kill germs. Before bed, rub a few drops of oil onto your feet and massage it in. Pull on a pair of socks to protect your sheets. Check out the most germ-infested things you touch every single day.

Globe artichoke extract for GERD and heartburn

Compounds in artichoke leaves called caffeoylquinic acids stimulate the release of bile from the gall bladder, which helps relieve nausea, gas, bloating, and other symptoms of gastroesophageal reflux disease (GERD) and heartburn. Since the leaves are mostly inedible, look for artichoke extract capsules in health food stores or online. Don’t miss these other secrets for controlling heartburn.

Cherries for gout

People who ate about 20 cherries every day were less likely to experience flare-ups of gout, according to a study of 633 patients with the condition. Cherries contain compounds that help neutralize uric acid. Learn more incredible health benefits of cherries.

Peppermint oil for headaches

Peppermint essential oil cools the skin, numbing the pain of a tension headache as well as acetaminophen does, according to two small studies. Mix a few drops with olive oil to prevent skin irritation, then gently massage onto your forehead and temples.Still taking medication for your headaches? Here’s what (and how much) to take.

Sugar for hiccups

A spoonful of sugar doesnt just help the medicine go down. When it comes to hiccups (contractions of the diaphragm), it is the medicine. Eating the grainy sugar crystals forces you to swallow harder than normal, and this resets your diaphragm to stop the spasms, says Claire Martin, a nutritionist based in Oakland, California. Read on for more natural hiccup remedies.

Niacin for high cholesterol

Studies show that taking niacin (vitamin B3) can lower LDL (or bad) cholesterol by 10 percent and triglycerides by 25percent, and raise HDL (good) cholesterol by 20 to 30 percent. Since high doses can cause gastrointestinal problems, liver damage, and glucose intolerance, ask your doctor before taking any supplements. Find out why your cholesterol may be rising while you sleep.

Valerian for insomnia

Valerian, an herb, helps people fall asleep faster without the hangover effect of some sleeping pills. It binds to the same receptors in the brain that tranquilizers such as Valium do. Take one half to one teaspoon of valerian tincture or two valerian root capsules 30 minutes before bed. Here’s what a psychologist suggests you do to treat your insomnia.

Fennel for indigestion

Those tiny seeds that you often see in bowls at Indian restaurants are fennel. They contain carminative agents, which help expel gas from the intestinal tract. Chew a pinch of fennel to help prevent after-dinner belching.Related: This Sesame, Cilantro and Roasted Fennel Rice Bowl Is Anything But Ordinary

Green tea for joint pain

A potent antioxidant found in green tea called epigallocatechin-3-gallate (EGCG) may put the brakes on the joint pain and inflammation of rheumatoid arthritis, according to a study in Arthritis and Rheumatology. Researchers suggest drinking two or three cups a day to reap the benefits. Here are some more health benefits of green tea.

Lemon juice for kidney stones

The most common type of kidney stone occurs when oxalatea compound found in foods such as spinach, bran, and french friesbuilds up in urine and sticks to calcium, forming crystals. Drinking at least four ounces of lemon juice per day could help, researchers say, as citric acid can prevent the crystallization of calcium and oxalate that creates these stones. Find out if drinking hot water with lemon is really the best way to start the day.

Olive oil for lip cracking

When youve got chapped lips, coat them with olive oil, a natural lubricant that will help soften and moisturize lips nicely. In fact, any vegetable oil will do. Learn more about the health benefits of olive oil.

Sage for memory lapses

A study in healthy older adults found that taking sage leaf extract capsules improved word recall and memory. Read up on these 6 simple steps for improving your memory.

Hypnotism for menopausal symptoms

A study published in Menopause found that women who had five sessions of hypnosis per week experienced 74 percent fewer hot flashes at the end of a 12-week study than did a control group. Even better, the women in the hypnosis group reported that the hot flashes they did have were less severe than before. Learn the shocking ways menopause can affect your brain.

Pressure for neck pain

With your thumb or your fingertips, apply steady pressure on the painful spot on your neck for three minutes. Research shows that this simple acupressure technique helps loosen tight muscles to lessen pain. Suffer from back pain as well? These natural home remedies will help you find relief.

Soy for osteoporosis

A review of several studies conducted at the University of North Carolina, Asheville, found that people who ate foods rich in soy had healthier bones and a reduced risk of fractures. Scientists are still trying to figure out which active compounds may account for the protective effect, but good sources of soy protein include soybeans, soy milk, miso, tempeh, and tofu. Don’t miss these 40 ways to decrease your risk of osteoporosis.

Capsaicin for psoriasis

Capsaicin is what gives cayenne its heat. Research has shown that applying capsaicin cream helps lessen the itching of psoriasis.Looking to keep your skin on the up? These skincare products are specifically designed to firm your skin.

Avocado for razor burn

Avocado is rich with vitamins and oils that soften and hydrate skin to relieve the tenderness of razor burn. Apply mashed fruit or avocado oil directly to the irritated skin.Check out the surprising health benefits of avocados.

Eucalyptus oil for sinusitis

Give your congested sinuses a steam treatment. Add a few drops of eucalyptus oil to a pot of water, boil, and remove the pot from the stove. Drape a towel over your head and shoulders, then lean forward so it forms a tent over the pan. Keep your face about 18inches above the water as you breathe deeply. As the vapour rises, it carries droplets of oil into your sinuses and loosens congestion. Studies show that the main ingredient in eucalyptus oil, cineole, can help people recover faster from acute sinusitis. Make sure you know these5 call-in-sick signs.

Horehound tea for a sore throat

Horehound, a plant in the mint family, can reduce the swelling of inflamed throat tissue. It also thins mucus, helping you clear it from your throat. To make the tea, steep twoteaspoons of the chopped fresh herb in one cup boiling water for tenminutes; strain and drink. Here are morenatural remedies for your itchy, scratchy throat.

Clove oil for tooth and gum pain

Oil of cloves can sometimes soothe an inflamed tooth, says Saul Pressner, DMD, a dentist in New York City. Clove oil has bacteria-slaying properties and also a numbing effect. Mix a few drops with olive oil to avoid irritation, then swish it in your mouth. Learn the real cause of why your gums are receding.

Horse chestnut for varicose veins

Horse chestnut seed extract improves blood vessel elasticity and seems to strengthen the valves inside veins, thanks to an active ingredient called aescin. Take a 250-milligram pill of horse chestnut seed extract twice a day for three months.Don’t miss thesenatural remedies that’ll help boost your energy.

Honey for wounds

Since ancient Egyptian times, people have used honey as a salve for wounds. Pure honey contains the enzyme glucose oxidase, which causes a chemical reaction that releases hydrogen peroxide, an antiseptic. Honeys range widely in their antibacterial potency, however. For best results, scientists recommend manuka honey, from New Zealand, which contains an additional compound that increases its effectiveness. Apply honey directly to a wound every 12 to 24 hours and cover it with sterile gauze.Want to incorporate honey into your meals? Check out this Rustic Honey-Roasted Carrotrecipe.

Sea salt for a yeast infection

Sprinkle a cup of sea salt in a tub of warm water, then take a nice soak to relieve itching and pain. Or try these over-the-counter remedies.

Tea tree oil for zits

In one study, a 5 percent tea tree oil gel was as effective as a 5percent benzoyl peroxide lotion in limiting acne outbreakswith fewer side effects.Don’t miss these 13 surprising home remedies for acne.

The post 56 Old-Time Home Remedies We’ve Forgotten – But Need to Bring Back ASAP appeared first on Best Health.

Go to work or call in sick?

Sore throat, runny nose, high fever which of these indicate you’re sick enough to stay home?Statistics Canada reports that from 2008 to 2009, Canadians took a national average of seven sick days, with Quebec having the highest average (nine days) and Alberta the lowest (six days). Ontarians average six to seven sick days per year.These guidelines should help you feel a little less guilty about staying home. (And if all else fails, don’t forget to try our daily Fire Cider Brew remedy.)But if you’re feeling really sick, be sure to make an appointment to see your doctor.

When to call in sick: Runny nose

“A runny nose could be a symptom of many things, including allergies,” says Dr. Vivien Brown, a Toronto-based family physician and vice-president of medical affairs at Medisys Health Group. A runny nose could also be the beginning of a cold. Should you stay home or go to work? (Find out which 6 cities in Canada are troublesome for allergy sufferers.)Dr. Brown says it depends on how you feel.Sari Friedman, a Toronto-based human resources consultant and career coach, says, “If someone is not feeling well enough to be productive at work then HR or the manager may suggest that the person go home.”

When to call in sick: Coughing or sore throat

A sore throat or coughing could mean you have a cold-particularly when paired with a runny nose. The good news is that if you aren’t experiencing a fever, aches or pains, it’s likely not the flu.However, Dr. Brown recommends staying home and getting some rest so you don’t spread the infection to your colleagues.”You can choose to take an analgesic like acetaminophen and give yourself 48 hours to feel better,” she says. It’s a good idea to drink lots of fluids and wash your hands frequently so you don’t spread the infection. She also recommends some comfort food: “That advice your mother gave you about having chicken soup for a sore throat actually has some medical research behind it and you will get better faster!” But if chicken soup is not your thing, here are 3 more sore throat remedies that may already be in your pantry.

When to call in sick: Fever

Dr. Brown’s advice for a fever is simple: stay home. And be wary of the flu. “One of the most common symptoms of the flu is a fever, in addition to body aches and pains,” she says. If your fever is accompanied by these symptoms, you should definitely stay home; you could spread the infection to others and are more vulnerable to other infections as well. Check out these natural home remedies to help bring down your fever.Friedman agrees: “Employees should not feel that there is something heroic about coming to work contagious,” she says. “Most employers do not want employees who have contagious flu symptoms to come into the office.”

When to call in sick: Body aches and chills

Body aches and chills are far from fun. “Chills are the result of a change in body temperature and are equivalent to a fever,” says Dr. Brown. “So stay home.”Read up on what really happens if you work out when you’re sick.

When to call in sick: Headache

You know the drill: there’s an ache along the sides of your head and behind your eyes. This is often caused by stress. If you feel an ache around your eyes and cheekbones, it may be a sinus infection, while headaches that involve one side of the head are usually a migraine. Treat headaches on an case-by-case basis. For example, a stress-induced headache will usually go away in a few hours, while a migraine usually warrants rest in a dark, quiet room. Here are 8 signs stress is making you sick.“The most serious kind of headache is one that is associated with neck stiffness, high fever and vomiting,” says Dr. Brown. That kind of headache could mean meningitis, more common in younger people. Call in sick and book an appointment with your doctor right way.”The bottom line is, if a headache is different than one that you are familiar with and is incapacitating, you should seek medical attention immediately,” says Dr. Brown.

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Say hello! to a remedy thats much sweeter than cough medicine

Getting rid of a persistent cough is no easy task, especially if you want to avoid a trip to the pharmacy. But if youre in a pinch, forget about honey and lemon. We have one natural cough remedy that even a picky eater can get behind: Chocolate.Thats right, chocoholics! Chowing down on this delicious dessert can soothe your cough no medicine required. (This is the real reason you should stop taking cough medicine.)

But thats not the only health benefit of chocolate…

According to Professor Alyn Morice, a leading expert in cough and respiratory medicine, chocolate is a more effective cough suppressant than codeine syrup. In a new study that compared the two remedies, patients who ate the sweet stuff showed significant improvements in their cough symptoms within two days.There are two major factors behind our next cough cure. Cocoa naturally contains an ingredient called theobromine, which research has shown can relieve chroniccoughing. Plus, when the melted treat forms a sticky coating in your throat, it protects the nerve endings that cause you to cough, experts say.Coughing is a medical condition, which affects most people at some point in their lives, and yet no effective treatment exists, researcher Peter Barnes, a professor at the Imperial College London, said in a news release. While persistent coughing is not necessarily harmful, it can have a major impact on quality of life, and this discovery could be a huge step forward in treating this problem.All the more reason to pop a piece of chocolate the next time your throat feels scratchy.Here are more natural cough remedies that may already be in your pantry.

The post Eating This One Surprising Food Could Finally Cure Your Cough appeared first on Best Health.

Whats the diff’? Cold vs flu

Coughing, fever, runny nose. How do you know if you are you suffering from a common cold vs flu? How can you know for sure? (Heck, it might even be allergies, if you get them.)People mix them up quite a lot, says Dr. Jonathan Kerr, a family physician in Belleville, Ontario.And its no wonder; both illnesses make you feel miserable, and many of the symptoms can overlap.But colds and flus arent created equal, and the best way to deal with them may be different, too. Heres what you need to know when you’re wondering which ailment has you laying low.

Cold vs flu: The symptoms are similar

The common cold or the flu? Both caused by viruses, and both can take up to a week or two to leave your system. Both are easily spread from person to person. They can also cause similar symptoms, such as nasal congestion, coughing, headache, sore throat and a fever. (If you need relief from sneezing, you should try these natural remedies.)

But there are some vital differences, so it is possible to know if it is a cold or the flu

Ask a doctor about the biggest difference between a cold and a flu, and theyll tell you its how well you function while youre sick.Are you making your best effort to go about your business, or are you completely out of action?Most people with a cold, they still go to work and look after their kids, says Kerr. When you have the flu, youre not doing anything. Youre getting Grandma to look after the kids because youre down for the count.(Should you exercise with a cold? Find out with this symptom guide.)What are some key flu symptoms youre unlikely to experience with a cold that youll have to suffer through with a flu?A flu makes you ache all over and causes crushing fatigue. Your fever is higher than the mildly elevated temperature associated with a cold, and it comes with chills and sweats. And you may experience vomiting or diarrhea with a flu.The true flu knocks you right on your back, says Kerr. Youre in bed for days and cant move. Everything hurts.

Other clues to if you have a cold vs flu

A flu tends to hit you fast, like a ton of bricks, while a cold will come on more slowly. Another clue is the season when it strikes; flu is more common in winter and early spring. If you get sick at other times of the year, such as during the summer, its more likely youre grappling with a cold.Plus, a flu tends to spread quickly through an entire community at once.That means youll hear stories about friends and neighbours all getting sick. Your doctors office or closest hospital will also be able to tell you if theres been a local outbreak. (If, so you may want to check out these virus prevention methods to avoid getting sick.)

Treat yourself: Cold vs flu treatment

Whether youre flattened by flu or struggling with a cold, your best approach is to deal with the symptoms. Get lots of rest and drink plenty of fluids.Thats especially important if you have a flu, which may make you lose your appetite or make it hard to keep food down. Pain relievers, such as acetaminophen and ibuprofen can ease muscle aches, and cold medications may help dry up a runny nose. Wash your hands frequently to avoid infecting others. (Plus, these foods boost your immune system, so you may be less likely to get sick.)Since both sicknesses are caused by a virus, antibiotics wont help they only fight bacteria. But Tamiflu, a medication prescribed by your doctor, may reduce the severity of a flu and will shorten the duration by about a day. You should start taking Tamiflu within the first 48 hours of your symptoms.If you do have a flu, expect to be completely incapacitated for a few days. If you have a cold, on the other hand, you may be tempted to tough it out at the office. Bad idea youll only spread your sickness, and your colleagues might not appreciate it.As for the tried-and-true chicken soup remedy, there just might be something to it for both a cold and the flu. Chicken soup has been shown to have anti-inflammatory properties, and it also temporarily eases nasal congestion.Chicken soup is great because it gives you fluid and salt, adds Kerr. But its also great because someones taking care of you. (Want some more cold relief options? We have them!)   

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Get relief from your cold symptoms

Cold symptoms are the worst, aren’t they? Your throat is scratchy, your nose is raw and your head feels like a lead balloon.So, what can you take to help you deal with your cold? Today, experts agree that focusing on individual symptoms offers the safest and best relief for adults.“It’s not a good idea to take multi-symptom products; it’s too complicated to know what is helping and what is causing adverse effects,” says Dr. Jim Wright, a professor in the anesthesiology, pharmacology and therapeutics department at the University of British Columbia.Narrow down your list of cold symptoms to the one or two that bother you most, and treat only those, says Jeff Taylor, an associate professor of pharmacy at the University of Saskatchewan.Then ask your pharmacist for a product that has what you need (a decongestant and a painkiller, for example). You can pass on medications with what you can do without (like a cough suppressant or antihistamine).Newer, “non-drowsy” antihistamines don’t seem to be proven for drying up a cold-related runny nose, explains Taylor.Be aware that a 15-study review found no good evidence of the effectiveness of over-the-counter (OTC) cough preparations. And cough suppressants could encourage an infection if they stop phlegm from being coughed up, says Shelley Woloshyn, a pharmacist and owner of Broadway Pharmacy in Saskatoon. New warnings about the use of cold and cough products for children have surfaced, too. Honey may be an effective treatment for cough, according to researchers at Pennsylvania State University.The good news is, you can find OTC relief for those other nagging symptoms. Read on to find out what our experts recommend for the symptoms you are experiencing. Here are five signs you should call in sick.

Cold symptoms: runny nose

Consider: Products containing first-generation antihistamines with chlorpheniramine, such as Chlor-Tripolon Day and Night, Benylin Cold & Sinus Plus, Advil Cold & Sinus Plus or Tylenol Allergy Sinus.How they work: Antihistamines block histamine 1 receptors, thereby preventing symptoms like a runny nose and drying up existing mucus. That blocking action also has a mild sedative effect on the brain, whether you’re using a daytime or nighttime formula.Need to know: Be careful of taking these if you will need to do something that requires you to stay alert. Don’t combine with other sedatives such as alcohol or sleeping pills, or anything with warnings on the label about driving. ‘The elderly are more susceptible to sedation and delirium associated with these drugs,’ says Wright. Remember, too, that newer ‘non-drowsy’ antihistamines such as loratidine (Claritin) or cetirizine (Reactine) won’t work for colds because they focus on allergy-related histamine release, says Taylor.Is it a cold? Or is it allergies?

Cold symptoms: sinus pain/headache

Consider: A product with acetaminophen or ibuprofen, plus a decongestant, such as Tylenol Sinus Daytime, Advil Cold & Sinus, Sudafed Sinus Advance or Dristan Cold Non-Drowsy.How they work: The decongestant drains the sinuses. The analgesic deals with the headache and sinus pain while reducing sinus inflammation, which also facilitates drainage, says Woloshyn.Need to know: Ibuprofen should be taken with care by people with high blood pressure or stomach problems.How much medication should you take? This is what a neurologist says to take.

Cold symptoms: stuffy nose

Consider: A decongestant such as Sudafed, Entex LA, Dristan or Otrivin.How they work: Decongestants act by constricting blood vessels. Some are available in tablets, which contain the active ingredients pseudoephedrine or phenylephrine, while others come in nasal spray formulations with xylometazoline or oxymetazoline.Need to know: Sprays make the most sense, in Taylor’s opinion, because they work directly where you need them. People with high blood pressure, diabetes or some types of glaucoma shouldn’t take oral decongestants, but they can take Aerius (an antihistamine with decongestant properties) instead, says Woloshyn. Spray decongestants can cause rebound congestion, so limit your use to three days maximum.Sore throat? Here is exactly what you can do.

Take these cold medications safely

The goal is to get over your cold faster. None of these medications is innocuous and, in large doses, they can have serious side effects. Ask your pharmacist about the safest choice. Some drugs, even if they are OTC, can seriously affect the kidneys, liver and heart, as well as affecting medical conditions such as asthma, diabetes or high blood pressure, says pharmacist Shelley Woloshyn. People on medication or with a medical condition should consult a doctor or pharmacist each time they choose an OTC remedy. And don’t give any cold medication to children without consulting your doctor or pharmacist first.Not a cold? Here is what you need to know about allergy meds.Don’t miss out! Sign up for our free weekly newsletter and get nutritious recipes, healthy weight-loss tips, easy ways to stay in shape and all the health news you need, delivered straight to your inbox.

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When will you get the flu? It depends on where you live

Wouldnt it be nice to know when you might get the flu? Then you could do everything you could to avoid it. And while we dont have a crystal ball to see into the future. But we have seen research that shows flu season patterns across Canada and that is kind of the same thing. (Protect yourself with these five doctor-recommended immune boosters!)

What areas of Canada are at higher risk to get the flu?

Accordingto research from McMaster University, influenza usually emerges in Alberta first, followed by B.C. and Ontario. The temperature patterns showed a similar pattern, with Alberta having low temperatures and low humidity earliest in the fall.The study shows that cooler temperatures and lower humidity in the fall have an effect on how early the flu season begins. Flu viruses survive best in low humidity, and thats the kind of environment where flu particles can linger on surfaces and in the air. (Not sure if you have a cold or the flu? This is how you can tell.)We found that when there are lower temperatures and humidity in the autumn, the likelihood of an early seasonal influenza epidemic increases, study co-author David Earn said in a press release.The researchers studied flu patterns across Canada from October 1999 to August 2012 using data from the Public Health Agency of Canada, as well as daily climate data obtained from Canadas National Climate Archive. Climate data from the most populous city in each province was used as a benchmark to represent the entire province.

So, now that we know this, what do we do?

We can use this information to protect ourselves. This is something public health officials might want to consider when determining the timing of a vaccination program, said Earn.For people living in regions with low temperatures and humidity in the early autumn, the study suggests there is greater value in vaccinating them earlier.Not feeling well? These are the signs you should call in sick tomorrow.  

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How to help stop sneezing and boost your immunity with these natural remedies

Once cold season arrives, we all try to avoid getting sick like the plague. But its inevitable we’re going to get sick. Consider all of those door knobs your touching, hands your shaking and subway poles your holding; it’s a germ infested world out there.To prevent yourself from carrying a tissue in your pocket at all times, here are a few natural remedies that can help stop sneezing and boost your immune system immediately.

Eat your green veggies

In a mice study, eating green veggies ensured healthy, well-functioning immune cells in the gut and skin. Pass the peas, please! (One way to eat more green veggies is tostart juicing.)

Chicken soup is not just for the soul

This tasty remedy could have real results: Research suggests that chicken soup may be anti-inflammatory and potentially help with upper respiratory tract infections.To elevate your go-to chicken soup recipe, try this spicy chicken souprecipe.

Bring on the good bacteria!

Probiotics are really a staple buy these days to keep your gut happy, but sometimes we can forget the benefits they can have on the rest of our health.A 2017 study found that taking a combo of Lactobacillus and Bifidobacteria helped seasonal-allergy sufferers experience fewer sinus symptoms.If you’re curious, here’s everything you need to know about probiotics.

Zinc: A virus-fighting miracle

Want to get over yourcold up to three times faster? Zinc lozenges are the only supplements that have been shown to substantially speed recovery.

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Foods that fight colds, boost your immune system and keep you healthy

Ever notice when you get sick that you can trace it back to feeling run down. Maybe you werent getting enough sleep. Over worked. Over stressed. But it also has something to do with your diet.But its notjust orange juice and chicken soup.Foods with nutrients like vitamins A, C and E, Zinc and protein play a role in the maintenance of good immune and overall health. To make sure youre getting enough of them during cold and flu season, try adding ingredients like bell peppers, butternut squash, nuts, seeds, fish and legumes to your plate.

Bell peppers

Red and yellow bell peppers are loaded with vitamin C and packing even more per gram than an orange. A half-cup serving of red or yellow pepper provides more than the recommended daily intake. Vitamin C is water soluble so our bodies cant store it thats why we need to consume it daily by filling half our plate with fruits and veggies.Oranges often top our list of vitamin C sources but numerous other fruits and vegetables contain it in more abundance. Snacks like sliced bell peppers, broccoli, kiwi and mango are my top pick for lunch items to help you boost your vitamin C intake.

Legumes

Beans and lentils are good sources of zinc, which contributes to the normal function of the immune system and is a factor in energy metabolism and tissue formation. Try adding lentils to soups and curries, or kidney beans and black beans to chili.People are often intimidated by dried beans because they need to be soaked and cooked. No-added salt canned or frozen beans can be an easier option to get zinc. Another easy choice are dried green and red lentils they dont require soaking, and only take 15 to 20 minutes to cook.

Nuts and seeds

A variety of nuts and seeds contain vitamin E a dietary antioxidant that helps in the maintenance of good health.Try snacking on almonds. One serving is equivalent to 23 almonds.To boost your vitamin E, almonds and hazelnuts are a great choice they are the highest in vitamin E. One serving of almonds provides half of your days worth of this nutrient. Nuts also provide many other important nutritional benefits, including healthy fats, protein and fibre, but be mindful of portion size, as they are also high in calories.

Probiotics

Probiotic foods like kefir or probiotic yogurt contain bacteria which may modulate immune function. In addition to the probiotics, yogurt and kefir also provide important nutrients like protein and calcium.Fermented foods are very trendy, so there are many different options to choose from to add healthy bacteria to your diet. To find out more about the role various probiotics serve in our bodies, speak to a registered dietitian.

Orange vegetables

Vitamin A, found as beta carotene in orange vegetables like sweet potato and butternut squash, have been shown to contribute to the normal function of the immune system.I tell my clients to boost their vitamin A intake by adding carrots, squash and sweet potato to soups or stews. Another way to get the whole family to eat sweet potatoes is to make homemade baked sweet potato fries.

Lean protein

Protein, found in meats, eggs, seafood (e.g. salmon, tuna and trout), milk products, legumes, and nuts and seeds, helps build and repair body tissues and antibodies.Aim to fill one-quarter of your plate with a quality protein source at each meal, and opt for more plant-based proteins when possible they can benefit your health, the environment and your wallet.Did you like this list of foods that fight colds? Check out15 Immunity-Boosting Foods That Help Fight The Flu.Brittany Thomas is a registered dietitian at Loblaws City Market

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Foods that Fight the Flu

“The preoccupation with COVID and a certain vaccine fatigue mean that people need to be reminded about the flu,” physician Dr. William Schaffner recently told the New York Times. Although the flu rate in Canada remains low for this time of year, experts believe we’re more vulnerable to the flu after having low exposure to it in 2020 and 2021 due to COVID-19 restrictions.The first line of defence against the flu is getting vaccinated. Having a healthy immune system to fight the good fight can also help.”A good diet is essential,” says Jennifer Tanner, a naturopathic doctor with Kinetica Health Group in Toronto. “When you eat poorly, you have less food for the warriorsthose immune cellsto go out and fight.”Immunology expert Dr. William Boisvert, a tenured professor at the University of Hawaii’s John A. Burns School of Medicine, agrees. He says undernutrition is one of the biggest causes of immune deficiency. “A diet chronically lacking in macronutrients, such as protein and healthy fat, can significantly impair the ability of the immune system to fight infections.”Read on for an expert-approved list of the top 15 foods that fight the flu and boost your immune system.

Carrots

Carrots are rich in beta carotene and vitamin A, which helps your body repair an impaired immune system. “Vitamin A helps combat free radicals and prevent cell damage,” says Tanner. Try them raw, lightly steamed, roasted, shredded or tossed in salads, soups, meatloaf, muffins and more.(Try our roundup of the best carrot recipes.)

Kefir

Kefir is a superfood filled with probiotics. A 2012 study published in the British Journal of Nutrition found that probiotics may reduce symptoms and recovery time for the common cold. “Probiotics help promote strong immune health,” says Natasha Audette, a registered holistic nutritionist. “They’re vital to proper digestion. Without proper digestion, our bodies are unable to break down the nutrients we take in through food to help strengthen our immune systems.”(Try our rrecipe for coconut kefir.)

Eggs

A morning scramble gives you a dose of selenium, which helps keep your immune system and thyroid working well. “Eggs are also high in protein and amino acids, the building blocks for all cells,” says Tanner. In particular, protein helps support your immune system via T-cell enhancement. Amino acids found in protein help stimulate the immune system, which can help defend against colds and flu.(Here are our favourite egg recipes for breakfast, lunch and dinner.)

Wheat Germ

Wheat germ is packed with nutrients, including vitamin E, selenium and magnesium. It’s also a key vegetarian source of zinc. Stir wheat germ into smoothies or muffin batter for extra illness-fighting oomph.

Kiwi

Kiwis are high in carotenoids, polyphenols and vitamin C. Vitamin C contributes to maintaining the integrity of cells, protecting them during inflammation. And studies have shown that getting a little extra vitamin C might slightly reduce the duration of illness in a healthy person. Not a fan of kiwis? Bell peppers, strawberries and citrus fruits, of course, are other good sources of vitamin C.

ChickenSoup

Yes, it is good for the soul and the immune system. Research in the American Journal of Therapeutics found that chicken soup really does help the body’s immune system fight the early stages of flu, but it’s unclear whether it’s the chicken, the broth or a combo of ingredients that gives chicken soup its power. The soup acts as an anti-inflammatory and speeds up the movement of mucus through the nose, relieving congestion. And that’s not all: “The broth is good for hydration, and the protein in the chicken is a building block for your cells,” says Tanner. All in all, your mother was right.(Here’s how to make Crockpot chicken noodle soup.)

Almonds

Almonds are very high in vitamin E, a fat-soluble antioxidant that helps protect cells against damage. A 2010 Italian study found that a naturally occurring chemical found in almond skins can boost the immune system’s response to infection. To sneak in more almonds, think beyond snack time: Spread almond butter on your morning toast or sprinkle slivered almonds on your salad at lunchtime.

Pumpkin Seeds

Pumpkinseeds are very high in zinc, which may be essential to warding off colds and flu. Research has shown that zinc deficiencies can impair your immune system. Zinc is also important for T-cell function – another important role of the immune system. Eat a handful for a snack or toss in trail mix to up your intake of zinc.

Kale

Kale is rich in antioxidants, folate and vitamins A, C and K. A 2011 study has shown that kale stimulates the immune system. Plus, it is a great source of iron. Tanner likes making pesto with kale instead of basil. Try her simple kale salad by mixing chopped kale with 1 cup yogurt, 1 tbsp honey, 1 tbsp olive oil, 2 tbsp freshly squeezed lemon and salt and pepper.(Try this strawberry kale salad.)

Garlic

Garlic may have infection-fighting capabilities. In a 2004 study in the British Journal of Biomedical Science, researchers found allicin, a sulfer-containing compound in garlic, to be powerful against bacterial infections from methicillin-resistant staphylococcus aureus (MRSA). As for the common cold, a double-blind, placebo-controlled study published in Advances in Therapy found that a daily garlic supplement helped to reduce the longevity of common cold symptoms, and those taking the garlic supplement were less likely to contract a cold in the first place.(Try our classic garlic soup.)

Ginger

“Ginger is proven to cleanse the colon and protect the stomach and is a powerful antioxidant,” says Audette. “It can also fight inflammation, especially if you have a sore or swollen throat.” Add a little fresh grated ginger to a cup of herbal tea for a soothing drink that’ll help fight what ails you.

Shiitake Mushrooms

A University of Florida study showed that eating a shiitake mushroom a day (about four ounces) could improve immune function. In the study, a group of healthy adults took a four-week supply of dried shiitake mushrooms. After the experiment, researchers found better-functioning gamma delta T-cells and reductions in inflammatory proteins.(Try our mushroom recipes.)

Salmon

One three-ounce serving will provide nearly 40 percent of your daily protein needs and more than half of your daily vitamin D requirements. Multiple studies show that vitamin D deficiency is associated with increased susceptibility to infection. Salmon also contains essential fatty acids, which are vital for proper immune health, says Tanner.

Collard Greens

Collard greens are high in folate, an essential water-soluble B vitamin that’s important for cell growth. In addition, studies have shown that folate deficiency can depress the immune system. Because folate can’t be stored in your body, you should eat folate-rich foods every day, including dark leafy greens, beans and legumes.

Cloves

“Cloves are helpful in fighting parasites, which can slow down the immune system response and aid digestion,” says Audette. The main ingredient that makes cloves so potent for increased immunity is eugenal, a substance that has proven effective against bacteria and viruses. In fact, the antioxidant properties of cloves are higher than most other spices, fruits and vegetables. You can buy clove oil or add cloves to both sweet and savoury cooking.

Already Feeling Down?

If you get sick, focus on warming foods, like soups and stews. “It is less work to break that food down, which means your body can pull the nutrients out of the food easily, making eating less of a burden on your system,” says Tanner.Next: 26 Healthy Comfort Soups Thatll Make You Feel Warm and Cozy

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What’s the secret to good health?

You know those annoying people at work who never catch the office cold? So does writer Gene Stone-and he wanted to figure out their secrets. Stone tracked down 25 people who “never get sick” and collected their stories into his new book, The Secrets of People Who Never Get Sick. Here are five of the most interesting.

1. Brewer’s yeast

Eighty-three-year-old Barbara Stone drinks brewer’s yeast dissolved in water every morning-even when travelling, which she does often as a surveyor on archeological digs in the Great Syrian Desert. A good source of many vitamins and minerals, brewer’s yeast (not to be confused with the yeast used in baking bread) is a byproduct of making beer, though it can be grown specifically as a nutritional supplement as well. In addition to dissolving in water, Stone suggests sprinkling it on popcorn, cereal or yogurt, or adding to soups, sauces and baked goods.

2. A low-calorie diet

Calorie restriction-lowering your average daily caloric intake by about 20 to 30 percent-has been making headlines for years for its promise (primarily based on animal studies) to lengthen people’s lives. According to Stone, actor George Burns, who lived a long and healthy life, dying in 1996 at the age of 100, may have practised calorie restriction. And recent studies have shown that eating less could lower your risk of aging-related diseases such as cardiovascular disease, diabetes and possibly even Alzheimer’s disease.

3. Cold showers

Business consultant Nate Halsey, writes Stone, takes an invigorating cold shower every morning, a habit he acquired from a German friend who had learned the behaviour in boarding school-and claimed it was the reason he never got sick. Halsey credits his daily cold shower not just for his good health, but also for preventing dry skin. Stone also details several small European studies that have found immunity benefits to cold showers and baths (as well as in rolling in the snow after the sauna).

4. Hydrogen peroxide

Florida resident Bill Thompson claims he hasn’t had a cold in more than 20 years. His secret? Every morning he fills his sink with diluted hydrogen peroxide, dunks his head in and blows bubbles through his nose. Sounds crazy, yes-but, Stone writes, hydrogen peroxide uncontroversially helps heal wounds by killing surrounding bacteria, and not a lot of research has been done on its other potential health benefits. Just be careful if you try it: concentrated hydrogen peroxide can be dangerous, and even diluted it can bleach your clothing and other materials; it also should not be ingested.

5. A balanced pH

Your body prefers the blood’s pH to be at around 7.4-on the alkaline side of neutral. And it will do a lot to keep it there, including, some say, pulling minerals out of your bones to counteract elevated acidity, which can be caused to an excess of foods very common in our modern diet, including red meat, sugar and refined grains. Stone profiles voice coach Thomas Appell, who has been following a low-acid diet packed with fresh fruits and vegetables (and absent of sugar and meat) since 2002-and reaping the health benefits ever since. Want to get in on the secret? Boost your intake of fresh vegetables, especially leafy greens, and cut back on processed foods. Even if you don’t believe in the pH theory, you’ll be taking in more nutrients-and that can only help your health.

Related:
7 ways to prevent the flu
How not to get sick this winter
5 flu-fighting foods

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1. The flu shot won’t protect me 100% so why bother?

“When someone asks ‘why do I need the flu shot’? I say that the shot isn’t just for them; it’s also for the people in their life who could get really sick if they got the flu,” says Dr. Jonathan Kerr, a family physician from Belleville, Ont. Seniors, young children, pregnant women, or individuals with chronic (asthma, diabetes, heart disease), or immune compromised (cancer, AIDS, recent organ transplants) conditions are most at risk for influenza-related complications such as pneumonia, bronchitis and even death. When you get a flu shot, not only will you increase your chances of avoiding the illness and its complications, but theirs as well.

While it’s true that the flu shot isn’t 100 percent effective, Kerr says that’s not a good enough reason to skip it. “The flu shot isn’t perfect and won’t prevent the flu in every case. This year it’s about 40 percent effective. That’s better than zero percent, so it’s still worthwhile getting a flu shot. It’s a misconception that influenza is a minor illness. It’s very serious,” says Dr. Kerr. [*Update: A new report from the U.S. Centers for Disease Control and Prevention (CDC) suggests that this year’s flu shot may actually be 23 percent effective.]

2. The shot can give you influenza

If you become ill after receiving the flu shot, the immunization isn’t to blame. “After getting an immunization, your body mounts a mini immune response to create the antibodies that you need [to provide protection against the flu],” says Dr. Kerr. “Some people might feel a little sick a day after the shot because their body’s mimicking fighting an infection, but they don’t actually have the flu.” If you have a prolonged bout of coughing or a stuffy nose, a cold virus is usually the culprit. “Some people are sick with a cold around the time that they get a flu shot and think it was caused by the shot, but that’s not the case,” he says.

3. Seasonal influenza and ‘stomach flu’ are the same thing

Many people confuse these two sicknesses, but they’re different ailments. The influenza strains that circulate every winter affect only the respiratory system (the lungs, nose and throat), causing nasal congestion, sore throat, headache, coughing, a high fever, body aches, and extreme fatigue. Seasonal influenza doesn’t spark diarrhea or abdominal distress. These two symptoms are hallmarks of viral gastroenteritis, an illness that’s often called ‘stomach flu.’ Gastroenteritis doesn’t touch the respiratory system. Instead it targets the intestines and unleashes watery diarrhea, vomiting, stomach cramps, a low-grade fever and headache.

4. I currently have a cold so I can’t get a flu shot

You can still get a flu shot even while you’re under the weather with a cold. “If you have a cold, your body is already mounting an immune response so it’s a good time to get the flu vaccine because your body is already in antibody production mode,” says Dr. Kerr. This revved up production of antibodies will help your body expedite its protection against the influenza virus.

5. I’ve had the flu this season so I’m now immune

Multiple influenza strains circulate during flu season. Recovering from one particular strain doesn’t make you immune to other active strains. And if the virus that made you ill mutates, you could become sick again if you’re exposed to it. “Even if you think you’ve had the flu, still get the flu shot,” says Dr. Kerr. It’s also common for people to mistake a bad cold, or a bout of gastroenteritis for the flu, so skipping the shot on the heels of one of these illnesses isn’t recommended. It’s worth noting that the only way to confirm that you have influenza is to undergo a throat swab in a doctor’s office or emergency room. If the test comes back positive from the lab, you’ll have a definitive answer.

6. Flu shots are only available from my doctor and I don’t have time to book an appointment

It’s never been easier to get a flu shot. “You don’t need to see your doctor to get the flu shot. There are many different options that can fit any schedule,” says Dr. Kerr. You can roll up your sleeve at many pharmacies across the country, or at flu shot clinics held by public health units in malls and community centres. Many workplaces now offer influenza immunization days, too.

7. If I get the flu, I’ll take antibiotics to cure it

Seasonal influenza cannot be treated or cured with antibiotic medications. “Antibiotics target bacteria only. Because the influenza illness is from a virus [and not bacteria], antibiotics don’t work,” says Dr. Kerr. Doctors occasionally prescribe antiviral medications such as Tamiflu to help reduce influenza symptoms, but these drugs must be taken in the first few days of the flu, otherwise they don’t offer much symptom relief. “If you think you have influenza-type symptoms it’s best to get seen by your doctor early so we can give you this antiviral medication,” he says.

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Beat cold and flu season

The average person contracts more than 150 colds during their lifetime. The common cold is an infection of the upper respiratory system, and one of the leading causes of doctor visits and missed days from school and work. In Canada, we spend more than $300 million each year on over-the-counter and prescription medicines for relief of cold and flu symptoms, such as a runny nose, headache and sore throat. There are a variety of natural products, too. Here are just a few that I recommend:

Probiotics for prevention

While many people think that probiotics help only their digestive systems, they also boost immune function. The intestines are part of the first line of defence system in our bodies and are also very rich in antibody-producing immune cells deeper within the intestinal membrane. Maintaining a healthy intestinal flora balance sets the stage for the immune system to respond. Probiotics are patented strains of intestinal flora and there are many different types. When buying, choose brands with from 50 billion to 450 billion per dose, and ensure the packaging is secure to keep the good-for-you bacteria alive. I like brands such as Bio-K+ and VSL#3 that need to be refrigerated because that keeps the live microbes viable longer. Both products can be found at health food stores, or can be ordered through your local pharmacy.

Echinacea for immunity

This has been both panned and endorsed by medical professionals for its efficacy in preventing and minimizing cold symptoms. In 2013, Canadians will have spent almost $10 million on formulas containing it, according to national market research by Nielsen Market Track. Is that money wasted?

It depends on the formula you choose. The root and flower of the echinacea plant each contain different immune-boosting chemicals. A.Vogel’s Echinaforce contains both plant parts, as does its Echinaforce Junior Echinacea Tabs for kids. Both are available at health food stores. I’m also a fan of Jamieson’s FluShield, which uses the root of Echinacea angustifolia, a species of the plant with high concentrations of immune-boosting polysaccharides.

Sleep to get better, faster

If you do all the right things but still get a cold, there are many options for helping you get better faster.

Sleep is one of the most important things to get more of when you are fighting a cold. This can be tough when you are constantly waking up because of nasal congestion. I like nasal strips such as Breathe Right. They open the nasal passages naturally and efficiently (I also use them when I’m running or doing intensive cardiovascular exercise). They are strong adhesive strips that, when applied to the bridge of the nose, lift the nostrils and open the nasal passages so you’re able to breathe better. Nasal strips work instantly and all night long, and you can use them while you are using other cold products without worrying about any adverse interactions. They come in adult and kids’ sizes.

Cough suppressants to treat cold symptoms

There are many natural options available at both pharmacies and health food stores when buying cough formulas. Boiron Coryzalia Cold contains, among other ingredients, plant materials including allium cepa, sabadilla and pulsatilla, and helps with symptoms such as nasal congestion, runny nose and sneezing. To treat a wet or dry cough, Boiron Stodal Honey contains plant, mineral and animal ingredients including antimonium tartaricum, spongia tosta (roasted marine sponge) and drosera, and is made with a honey base to help soothe coughs. It doesn’t cause drowsiness. Both Coryzalia and Stodal have formulas that are safe for the whole family to use, even children who are under age six. I also find Nature’s Way Sambucus Flu Care bio-certified black elderberry syrup very effective. The original version is fine for both adults and children. It also comes in a sugar-free formula.

Related:
3 simple sore throat remedies
Which Canadians get the flu first?
Canada’s best cold and flu remedies

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