Every winter, many of us worry about catching a cold or flu. But with added concerns related to the COVID and RSV, people are thinking about preventive health more than ever.

Luckily, you can fend off cold, flu or other illnesses by living a healthy lifestyle and embracing immune-boosting foods and supplements.

Below, you’ll find a list of herbs, vitamins, and even a few delicious snacks that can naturally improve immunity.

Herbs and Supplements for Immunity

• Maitake Mushroom Extract

  Researchers studying stress's potential to reduce the immune system's ability to fight infection found that an extract of maitake mushroom stimulated phagocytes, white blood cells that target bacteria.

  A combination of extracts of maitake and the Ayurvedic herb ashwagandha proved even more effective at reducing stress and boosting immunity.

• Olive Leaf

  Olive leaf fights bacteria and viruses, and helps defend against colds and flu.

  Research suggests olive leaf's compounds can modulate the body's inflammatory response and promote peak immune system performance.

• Probiotics

  Gut-friendly bacteria are needed not only for a healthy digestive system but also for a robust immune system.

  Probiotics can be taken supplementally, or eat unsweetened yogurt with live cultures or drink kefir several times a week.

  Other cultured or fermented foods offer beneficial bacteria too.

• Vitamin C, D, and E

  The immune system requires C to function, and D and E support immunity.

  Vitamin C aids the production of anti-stress hormones and immune system proteins, and stimulates production of infection-fighting white blood cells.

• Zinc

  An essential mineral that promotes healthy immunity, zinc is found in every cell. Following zinc depletion, all kinds of immune cells show decreased function.

  Women need 8 milligrams (mg) of zinc a day and men need 11 mg. Pregnant or breastfeeding women need a bit more.

  If you feel yourself getting sick, lozenges containing zinc may help speed recovery from the common cold.

Immune-Boosting Foods

• Almonds

  Not only are almonds a delicious part of many meals and treats, but they also provide an all-natural dose of vitamin E that can support your body’s overall immune function.

• Elderberry

  Available as a supplement, elderberry is antioxidant-rich and contains vitamin C, a known immune booster.

  Research indicates that elderberries may help prevent flu viruses from taking hold.

Garlic

That strong flavor comes from sulfur, which fights viruses and gives your immune system a healthy boost.

Garlic enhances immune function to protect against infection and contains other substances (vitamin C, zinc) that support immune response.

• Green Tea

  This superfood offers impressive health benefits including immune support, according to research.

  Sipping tea is a good way to lower stress and relax, but you can also take this as a supplement.

• Oranges

  Oranges and other citrus fruits pack plenty of vitamin C, which helps fight infections.

• Salmon

  Salmon is a great source of vitamin D, which enhances cells that battle viruses.

  Salmon is also a terrific source of omega-3 fatty acids, which can boost brain and overall health.

• Yogurt

  Yogurt is a delicious snack or side that goes with many healthy foods.

  It’s also packed with immunity-boosting probiotic bacteria.

Adding Immune-Boosters to Your Diet

Incorporating nutritious foods and supplements doesn’t need to be hard. In fact, there are a handful of recipes that will help you do this naturally. Here’s one great example of a quick and yummy salmon dish.

For more on how to live a lifestyle that promotes immunity, check out this article for a plethora of healthy tips.

The underlying principle of homeopathy is that “like cures like.” Instead of suppressing symptoms, homeopathy stimulates the body’s innate healing abilities with microdoses of natural substances that replicate the very symptoms that plague us.

If you’re fighting sickness this season, the following remedies—available as tiny pills that dissolve under the tongue—may bolster your body. Some homeopathic remedies do double duty for colds and flu; others are more suited just for colds.

Background

Frostbite is caused by extreme cold, and is most likely to happen in body parts farthest from the heart and those with large exposed areas.

Three Stages of Frostbite

Frostnip (stage 1)

First degree frostbite is called “Frostnip.” This is a superficial cooling of tissues without cellular destruction that causes skin to appear yellow or white. There may also be slight burning sensations. This stage of frostbite is relatively mild and can be reversed by the gradual warming of the affected area.

Chilblains (stage 2)

Second degree frostbite is called “chilblains.” These are superficial ulcers of the skin that occur when a predisposed individual is repeatedly exposed to cold. This stage is characterized by the disappearance of pain and the reddening and swelling of the skin. Treatment in this stage may result in blisters and it may also peel the skin.

Frostbite (stage 3)

Third degree frostbite involves tissue destruction and results in waxy and hard skin. It is at this stage that the skin dies and swelling may occur as a result of the lack of blood.

If third degree frostbite is not treated immediately, the damage may be permanent. Frostbitten areas may turn discolored, purplish at first, and soon turn black. After a while nerve damage becomes so great that feeling is lost in the frostbitten areas. Blisters will also occur. If feeling is lost in the damaged area, checking it for cuts and breaks in the skin is vital. Infected open skin can lead to gangrene and amputation. Extreme frostbite without treatment may result in the frostbitten fingertips falling off, as blood is unable to circulate to the affected areas.

Factors that contribute to frostbite include extreme cold, wind, inadequate clothing, wet clothes, and poor circulation. Poor circulation can be caused by tight clothing or boots, cramped positions, smoking and alcohol use.

Prevention

People working in chemical laboratories should take precautions to wear gloves and other safety equipment when using extremely cold liquids such as liquid nitrogen.

In general:

• Find shelter early if caught in very cold weather. This is especially important if the weather is windy, as wind chill can greatly reduce the time it takes for frostbite to set in. Even a small cave, ditch, hollow tree, or vehicle can help reduce the chances of frostbite.
• Increase physical activity to maintain body warmth, especially in the hands and feet. If without gloves or with inadequate gloves, hands should be kept inside clothing next to the body to stay warm. Extra clothing such as scarves or underwear can be placed around the toes. The face, especially the nose, should be covered with a scarf or other garment.

People susceptible to frostbite should wear woolen socks, gloves and caps in extreme cold. For frostbite in the feet, keeping feet in warm salt water will provide relief. Diabetes can also increase the risk of frostbite, so diabetics should take precautions on trips to ice-cold places. Dressing warmly in layers helps, and mittens are recommended over gloves.

Treatment

Treatment of frostbite centers on warming the affected tissue.  If rewarmed tissue ends up refreezing, more damage to tissue will be done. Because of this, until the person is safely out of the cold, use passive warming, using body heat or being in a warm room, to aid the person's body in rewarming itself. This includes wrapping in blankets or moving to a warmer environment.

Excessive movement of frostbitten tissue can cause ice crystals that have formed in the tissue to do further damage. Caution should be taken not to rapidly warm up the affected area until further refreezing is prevented. Splinting and/or wrapping frostbitten extremities is therefore recommended to prevent such movement. For this reason, rubbing, massaging, shaking or otherwise applying physical force to frostbitten tissues in an attempt to rewarm them can be harmful.

Active Rewarming

Once the person is in a stable, warm environment, active warming can be achieved. If possible, this is best done in a clinic or hospital, as abnormal heart rhythms may occur.

When performed, active rewarming seeks to warm the injured tissues as quickly as possible without burning them. This is desirable, as the faster tissue is thawed, the less tissue damage occurs. Active rewarming is usually achieved by immersing the injured tissue in a water-bath that is held at 40-42 degrees C (104-107 degrees F).

Skin Repair

To help skin healing in general, drinking aloe vera juice can be remarkably helpful. This can even be found in Safeway supermarkets and Walmart’s in two-quart bottles (get the sugar free if available). Drink 8-16 ounces a day to help the skin heal. Also, apply aloe gel or cream to the skin (decreased tissue damage 400% in one rabbit frostbite study).

Your mood darkens along with the shorter days. Your energy wanes while your appetite waxes (and those holiday goodies tempt you).

Winter chores and “to do” lists lengthen, and you find yourself surrounded by friends and family just when you need to seek solitude and perhaps a place to hibernate. Sounds like a recipe for trouble? For more than 10 million Americans, it is.

Seasonal affective disorder (SAD) is a form of depression that rears its head in late fall and usually improves in spring when longer days return. Symptoms include fatigue, the desire to sleep, and increased appetite (often for carbs and sweets). Sufferers may feel hopeless and lose interest in activities they usually enjoy.

Who Gets SAD?

Women are four times more likely to experience SAD than men. People in northern latitudes where seasonal changes are more extreme often fall prey as well.

SAD has a biological basis. While one specific cause remains elusive, evidence confirms that the decreased sunlight is involved, according to integrative psychiatrist Hyla Cass, author of St. John’s Wort: Nature’s Blues Buster. Genetics, age, and chemical makeup also play a part.

Other factors include:

• Melatonin, a sleep-related hormone. The body typically produces more of it during winter’s long nights. SAD sufferers produce more melatonin than normal, which can lead to lethargy.
• Serotonin, a natural brain chemical improving mood. Reduced natural light has been linked to a drop in serotonin levels, which may in turn lead to depression.
• Circadian rhythm, a process that helps regulate our internal clock and tells us when to wake or sleep. In SAD, this process may be disrupted when levels of sunlight fall, possibly leading to depression.

In those prone to SAD, “sunlight deprivation triggers biochemical changes in the brain, directed by the brain chemicals melatonin and serotonin,” notes Dr. Cass. These changes disturb the natural circadian rhythms.

Researchers haven’t figured out how to prevent SAD, but the Mayo Clinic notes that people who get ahead of the syndrome by starting their treatment early may be able to keep symptoms from getting worse. So if you take supplements to ward off the winter blues and seasonal affective disorder, try incorporating them into your routine before the blues arrive—it may help you stay on an even keel.

Bringing Back the Light

Dr. Cass recommends exposure to full-spectrum fluorescent lights. Light therapy mimics natural sunlight and leads to a biochemical change in the brain that lifts mood and reduces symptoms.

Daily exposure of 30 minutes at 10,000 lux of high-intensity artificial sunlight may provide relief. Before you invest in a light box, talk with a healthcare provider to learn which type is best for you. Prices vary and may not be covered by health insurance.

Dr. Cass also recommends St. John’s wort, noting that many people with moderate symptoms respond well to this herbal supplement.

While Natural Standard, an independent international research collaborative, has determined that the evidence for St. John’s wort for mild-to-moderate depression is convincing, it’s important to talk with your healthcare provider before trying it because there may be interactions with other drugs. Those who already take a prescription antidepressant should not switch to St. John’s wort on their own or combine the two, as side effects can increase.

When light and herbal therapies are combined, research shows even greater benefit. In addition, B vitamins—especially B6—help manage adequate levels of neurotransmitters, notes Dr. Cass.

Outdoor exercise may ward off a minor case of winter blues. Before the weather turns inclement, trim shrubs and branches near your home and open curtains, shades, and blinds to let the sun shine in.