Catching a cold or coming down with the flu could be disastrous for me, as it meant canceling appointments and losing much-needed income. Over the years, I’ve discovered strategies that not only helped me recover from a cold or flu much faster when I did get sick but also strengthened my immune system to the point where I often avoid getting sick altogether.
In this article, I’ll share some of the most effective methods I’ve discovered. While not exhaustive, as there are countless medicinal herbs and supplements beyond what I can list here, many of which I’m not aware of, as no one has complete knowledge of them all. Additionally, I’ll highlight common mistakes that can weaken your immune system, leaving you more susceptible to colds, flu, and other illnesses.
For years, I worked primarily in New York City, commuting to Boston every other week for additional work. Winters in Boston, with its snowfall nearly three times that of New York City, were particularly brutal. Temperatures frequently dropped into the teens, single digits, and occasionally below zero. What made it even more challenging was that I was commuting by subway and bus, often making house calls—requiring me to spend extended periods outdoors in the freezing cold.
Affordable and Readily Available Folk Remedies
Two of the natural remedies I’ve found particularly effective are garlic and raw organic apple cider vinegar. However, garlic requires some caution. Consume too much, and its potent aroma becomes hard to ignore.
In moderation, eating a clove or two, mashed and mixed with your food, acts as a powerful natural antibiotic. On the rare occasions when I did come down with a cold or flu, I would roast and eat entire heads of garlic. At that point, I wasn’t concerned about the smell, as I wasn’t going out or seeing anyone. The garlic accelerated my recovery, helping to push the illness out of my system more quickly. There were also winters when I made it through the entire season without falling ill.
In the past, whenever I caught a cold, it would often settle into my lungs, leaving me with a persistent cough that lingered for months after the cold itself had subsided. Many years ago, I learned about the healing properties of raw organic apple cider vinegar and decided to test it for myself.
One notable experience occurred during college when I contracted chlamydia. Symptoms began to appear while I was visiting family over the holiday break, so I started drinking apple cider vinegar intermittently. By the time I returned to campus for the spring semester, the symptoms had nearly disappeared. When the physician’s assistant, who had taken a culture, reviewed the results, he was visibly stunned, shaking his head and saying, “I’ve never seen anyone do anything like this before.”
Apple cider vinegar proved invaluable in other instances as well. While staying on the Navajo Indian Reservation, I came down with strep throat, and once again, apple cider vinegar played a significant role in aiding my recovery.
During the long, harsh New England winters, I incorporated raw apple cider vinegar into my daily routine, adding an ounce to a glass of water and drinking it at least once and often two or more times a day. This simple practice significantly boosted my immunity. On the rare occasions when I began to feel the onset of a cold or flu, my symptoms quickly subsided, and I avoided the lingering cough that used to persist for weeks or even months. Remarkably, there were entire winters where I stayed completely healthy, even though I spent so much time out in the cold.
One of the great advantages of garlic and apple cider vinegar is their affordability, especially when compared to the often high cost of immune-boosting supplements. To make apple cider vinegar more palatable, you can add maple syrup. Enhancing it further with a pinch of cayenne pepper and turmeric not only improves the flavor but also provides additional immune-boosting benefits.
Sweat Lodges and Saunas
While living among Native American communities in Oklahoma during my apprenticeship with Horace Daukei, one of the last surviving traditional doctors (medicine men) among the Kiowa Indian Tribe, I often went into the sweat lodges. The intense heat and steam not only provided a significant boost to my immune system but also helped cleanse my body of toxins and clear my lungs. While most people in today’s modern world may not have access to sweat lodges, spending time in a sauna can offer many of the same restorative benefits.
Chilis and Other Spices
Living in New Mexico for years, and spending significant time in India and Sri Lanka, I developed a strong appreciation, and some might say an addiction for chili peppers. I’ve often joked that I like “food that fights back,” and I’ve even managed to outdo many of my friends in India when it comes to handling spicy food. Beyond their fiery appeal, chilies and the spices commonly used in Indian, Malaysian, Indonesian and other Asian cuisines are renowned for their immune-boosting and disease-fighting properties, making them as beneficial as they are flavorful.
Turmeric, with its active compound curcumin, is a potent anti-inflammatory and antioxidant that supports overall immunity. Ginger, commonly used in curries and teas, helps soothe sore throats and aids in respiratory health. Garlic, a staple in Indian cooking, acts as a natural antibiotic, while cumin and coriander seeds aid digestion and support detoxification. Chilies, rich in capsaicin, can help clear nasal congestion and promote better circulation. Together, these spices not only enhance the flavor of food but also provide a robust defense against seasonal illnesses.
Much-Needed Rest
There have been moments when I’ve felt on the verge of coming down with a cold or flu, often due to overexertion and the demands of daily life. In those times, when I sensed my immune system was compromised, I would take a moment to rest—either lying on my back or curling up on my side, and then consciously draw my presence inward. Breathing softly and deeply, I would immerse my awareness within the weakness or depletion I was experiencing within my body. I would also breathe with my awareness centered in the currents of subtle life force I could feel deep within my body. In some instances, this mindful practice alone was enough to restore my balance and prevent illness from taking hold.
The demands of modern life, such as work, long commutes, family responsibilities, and the constant pull of digital media, are keeping many of us up much later than we should be. The problem with chronic sleep deprivation is that it leaves us far more susceptible to colds and flu because our bodies become depleted from a lack of adequate rest. There have been numerous instances when I felt on the verge of coming down with either a cold or flu, but after getting some much-needed sleep, I could feel that my vital resources had been replenished.
While normally a night person, shortly after I began training in Xin Yi Quan, Baguazhang, Tai Chi, and Chi Gong with Chinese Master Shifu Li Tai Liang, I found myself rising as early as 4 a.m., consuming copious amounts of strong black tea with milk (prepared Sri Lankan-style, minus the sugar), and diving into my morning workouts, much of which I did outdoors in the freezing Boston cold. Since the Chi Gong was generating so much internal body heat, I wasn’t really feeling the cold. However, I was so ramped up on caffeine that I could literally hear the Ozzy Osbourne’s song “Flying High Again” playing in my head, even though I typically listen to jazz and experimental music.
It didn’t take me long to realize that relying heavily on caffeine was a huge mistake. That winter, I came down with repeated colds, prompting me to change my habits. I began limiting my caffeine intake and, in many instances, avoided it altogether.
It’s important to understand that when you consume coffee, tea, or any other caffeine source to boost your energy and alertness, that energy has to come from somewhere. In reality, caffeine depletes the life force from your kidneys, adrenals, and other parts of your body. This depletion leaves you more susceptible to colds, flu, and other illnesses.
Immune System Saboteurs
When working to strengthen your immune health, it’s essential to make thoughtful lifestyle choices that support your body’s natural defenses. Here’s why minimizing certain substances and habits is crucial:
While caffeine can provide a temporary energy boost, excessive consumption can disrupt sleep patterns, a critical factor for maintaining a robust immune system. Poor sleep impairs your body’s ability to produce infection-fighting cells, making you more susceptible to illness. Reducing caffeine intake helps ensure more restful and restorative sleep, which is vital for immune function.
Refined white sugar not only provides empty calories but also significantly weakens the immune system. High sugar intake impairs the ability of white blood cells to fight infections, leaving you more vulnerable to colds and flu. Furthermore, sugar contributes to systemic inflammation and imbalances in gut health, both of which play a critical role in immune resilience.
Highly processed and low-nutritional foods are often packed with unhealthy fats, refined sugars, and chemical additives. These foods not only fail to provide the nutrients your body needs to combat infections but can also increase inflammation, impair gut health, and lead to nutrient deficiencies. Eliminating or minimizing these foods ensures your body receives the vitamins, minerals, and antioxidants necessary to keep your immune system strong.
Smoking tobacco directly damages the respiratory system, which is your body’s first line of defense against airborne pathogens. It weakens lung function, reduces the effectiveness of immune cells, and increases the risk of respiratory infections. Long-term smoking creates chronic inflammation, further compromising your ability to ward off illnesses like colds and flu.
While marijuana is often considered less harmful than tobacco, smoking it still exposes the lungs to irritants and can suppress immune responses. Research suggests that smoking marijuana may impair the function of specific immune cells, increasing susceptibility to infections. For individuals focused on boosting immunity, it’s best to avoid smoking entirely, regardless of the substance.
Alcohol significantly compromises the immune system, making the body more susceptible to infections like colds and flu. It disrupts the function of immune cells, particularly by impairing the production of white blood cells needed to fight off pathogens. Alcohol also weakens the gut barrier, allowing harmful bacteria to enter the bloodstream, and promotes systemic inflammation, which can further reduce immune resilience. Additionally, excessive alcohol consumption disrupts sleep patterns and depletes essential nutrients, both of which are critical for maintaining a robust immune defense. Limiting alcohol intake is a key step toward supporting overall immune health.
By reducing or eliminating these substances and habits, you not only support your immune health but also create a stronger foundation for overall well-being, helping your body to resist and recover from illness more effectively.
Immune Boosting Supplements
During the height of the COVID pandemic, I continued traveling to different cities to work with people, always wearing a mask to minimize risk. I couldn’t afford to get sick, so I began researching supplements that could strengthen my immune system and reduce the likelihood of catching COVID or any other illness. Over the past six years, I’ve only come down with a cold once during a period of intense stress and heavy travel. I did contract COVID on one occasion, but it was following an extended period of physical depletion. I had just completed a two-week water-fast, and ten days later, I was on a vision quest, fasting without food or water for four days and nights in the Wichita Mountains. The stress on my system likely left my immune system vulnerable.
Reduced Glutathione, Quercetin, NAC, Reishi and Chaga Mushrooms, and Andrographis are potent natural compounds known for their immune-boosting and cold and flu-fighting properties. Reduced Glutathione is a powerful antioxidant that supports detoxification and strengthens immune defenses by neutralizing free radicals and reducing oxidative stress. Quercetin, a plant flavonoid, has antiviral and anti-inflammatory effects, aiding the body in combating respiratory infections and modulating immune responses. NAC (N-acetylcysteine) helps replenish intracellular glutathione levels and supports respiratory health by thinning mucus, making it easier to expel during colds or flu. Reishi and Chaga mushrooms are adaptogenic fungi that enhance immune system function, reduce inflammation, and provide antioxidants to combat illness. Lastly, Andrographis, a medicinal herb with antiviral and anti-inflammatory properties, has been shown to reduce the severity and duration of colds and flu. Together, these compounds provide a comprehensive approach to fortifying the immune system and promoting recovery from illness.
Other Anti-Inflammatory Supplements
Several of the supplements I take regularly can play a valuable role in helping the body recover more quickly from colds or flu — and in some cases, prevent infections altogether by strengthening the immune system and lowering inflammation.
Curcumin, the active compound in turmeric, is one of the most powerful natural anti-inflammatories available. It helps modulate immune responses and can prevent the kind of cytokine overactivation that contributes to inflammation, congestion, and other symptoms when the immune system goes into overdrive.
Resveratrol and pterostilbene also stand out for their ability to reduce inflammation while offering antiviral support. Both help regulate immune function, but pterostilbene has better bioavailability, making it easier for the body to absorb and utilize.
Astaxanthin, a potent antioxidant derived from algae, has strong anti-inflammatory effects and helps protect the respiratory system by reducing oxidative stress — something that tends to spike during illness.
And finally, probiotics support the immune system from the inside out by helping maintain a healthy balance of gut flora. Since much of the immune system resides in the gut, a strong and diverse microbiome plays a key role in defending against pathogens and shortening the duration of illness.
Essential Vitamins and Minerals
Many of us are deficient in essential nutrients, often due to poor dietary habits, environmental factors, or the demands of modern life that leave little time for optimal nutrition. These deficiencies can weaken our immune system, making us more susceptible to colds, flu, and other illnesses. That’s why I recommend taking a high-quality multivitamin to fill in the gaps and ensure you’re getting the essential vitamins and minerals your body needs. While it’s always best to consume nutrient-rich foods, a multivitamin can provide added support, especially when it’s challenging to meet all of your nutritional requirements through diet alone. This combination of supplementation and a healthy, balanced diet can go a long way in enhancing your overall health and immune resilience.
Certain vitamins and minerals are essential for boosting immunity and protecting the body against colds and flu. Vitamin C is well-known for enhancing the production and function of white blood cells, which are critical for fighting infections, while also acting as a powerful antioxidant to reduce inflammation. Vitamin D, the “sunshine vitamin,” strengthens immune cell activity, such as T-cells and macrophages, and helps reduce susceptibility to infections. Zinc is another key nutrient, vital for immune cell development and communication, as well as for preventing viruses from replicating. Vitamin A supports the health of the skin and mucous membranes, our first line of defense against pathogens, and aids white blood cell function. Vitamin E provides antioxidant support to regulate immunity and combat oxidative stress. Additionally, selenium boosts the immune system's ability to fight infections by producing enzymes that protect cells from damage, while iron supports the development of immune cells and oxygen transport, which are crucial for overall health. Magnesium plays a lesser-known but important role in regulating immune cell activation and managing inflammation. Lastly, B vitamins, particularly B6 and B12, are necessary for the production of antibodies and red and white blood cells, ensuring a healthy immune response. Including these vitamins and minerals in your diet or through supplements can significantly enhance your body’s ability to fend off illness.
Nutrient-Rich Foods
Boosting your immunity to fight off colds and flu starts with a nutrient-rich diet that provides the body with essential vitamins and minerals. Certain foods are especially effective at enhancing immune function and helping your body recover more quickly from illness.
Citrus fruits like oranges, grapefruits, lemons, and limes are rich in vitamin C, which plays a vital role in increasing the production of white blood cells, the body’s primary defense against infections. Adding these to your diet can give your immune system a powerful boost.
Garlic is well-known for its natural antibiotic properties. It contains allicin, a compound that helps fight infections and supports overall immune health. Including raw or cooked garlic in meals is a simple way to enhance your body’s defenses.
Ginger offers anti-inflammatory and antioxidant benefits, making it a potent remedy for soothing sore throats and reducing inflammation. A cup of ginger tea or adding fresh ginger to your meals can provide much-needed relief.
Leafy greens such as spinach and kale are packed with vitamins A, C, and E, along with antioxidants that work to strengthen your immune system. Incorporating these greens into your meals ensures you’re getting a dose of essential nutrients.
Yogurt and kefir are excellent source of probiotics, which are beneficial for gut health—a critical component of a strong immune system. Choose unsweetened yogurt or kefir with live and active cultures for maximum benefit.
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antiviral properties. Adding turmeric to your diet, whether in curries, teas, or golden milk, can enhance your immune response.
Mushrooms like shiitake, reishi, and maitake are rich in beta-glucans, compounds that enhance the activity of immune cells. These fungi are an excellent addition to soups, stir-fries, or broths.
Berries such as blueberries, strawberries, and elderberries are high in antioxidants and vitamin C, helping to reduce inflammation and support a healthy immune system. A handful of berries makes for a tasty and immune-boosting snack.
Nuts and seeds, including almonds, sunflower seeds, and pumpkin seeds, provide vitamin E, zinc, and other nutrients essential for immune health. A small handful daily can offer significant benefits.
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which reduce inflammation and promote better immune function. These fish are an excellent source of high-quality protein as well.
Green tea is loaded with antioxidants such as catechins, which support the immune system and help the body fight off infections. Sipping on green tea throughout the day is a soothing and healthy habit.
Finally, manuka honey has natural antimicrobial properties and is a time-tested remedy for soothing sore throats and boosting recovery from colds and flu. Adding a teaspoon to warm tea or hot water can offer both comfort and healing benefits.
Incorporating these foods into your daily diet can significantly enhance your immune system, making you more resilient to colds, flu, and other illnesses while also supporting faster recovery when sickness strikes.
Medicinal Herbs
For centuries, thousands of medicinal herbs have been used to address a wide range of symptoms associated with colds and flu. Here are just a few of the more commonly available options:
Osha root, also known as Ligusticum porteri, has long been used in traditional medicine for its ability to alleviate cough and support respiratory health. It acts as an expectorant, helping to loosen and expel mucus from the lungs and airways, making it easier to clear congestion. Its anti-inflammatory properties soothe irritation in the respiratory tract, while its natural antiviral and antibacterial compounds address underlying infections that may trigger coughing. Additionally, Osha root has mild bronchodilatory effects, which help to open the airways and reduce tightness, and its natural anesthetic qualities provide relief for dry, unproductive coughs by soothing the throat.
Osha root possesses a distinctly bitter and earthy taste that many find quite unpleasant. Despite this, it remains a versatile remedy, commonly consumed as a tea or tincture. Personally, I have often carried pieces of osha root with me and would break off a piece to chew on, finding it especially effective for eradicating a persistent cough.
Yerba Santa, a traditional herbal remedy, is renowned for its ability to alleviate cold and flu symptoms. Its expectorant properties help clear mucus from the lungs, making it especially effective for respiratory conditions such as bronchitis and pneumonia. Additionally, its anti-inflammatory and antimicrobial qualities soothe irritated airways and support overall respiratory health. Yerba Santa is best taken as a tea or tincture.
Goldenseal and echinacea are powerful herbal allies for supporting the immune system during colds and flu. Goldenseal is known for its antimicrobial and anti-inflammatory properties, helping to soothe mucous membranes and combat infections. Echinacea boosts immune function, enhancing the body's ability to fight off viruses and reduce the severity and duration of respiratory illnesses. Together, they provide a potent combination for strengthening the body’s defenses and promoting faster recovery. Both golden seal and echinacea can be taken as a tea or tincture.
Elderberry, rich in antioxidants and immune-boosting compounds, helps reduce the duration and severity of viral infections. It is particularly effective in alleviating symptoms such as congestion, sore throat, and fever, making it an excellent remedy for colds and flu. Often consumed as a syrup, tea, or extract, elderberry not only has a pleasant taste but also provides a gentle yet powerful boost to the body’s defenses. It can also be taken preemptively to reduce the likelihood of catching a cold or flu.
Black Seed Oil
Derived from the seeds of Nigella sativa and commonly used in the Muslim world, black seed oil has been celebrated for its numerous health benefits for centuries. It is particularly valued for its cold and flu-fighting properties. Rich in thymoquinone, black seed oil possesses antiviral and antibacterial effects that help the body combat infections, including those caused by cold and flu viruses. Its potent anti-inflammatory properties can reduce inflammation in the respiratory tract, alleviating symptoms such as sore throat, congestion, and coughing. Additionally, black seed oil supports the immune system through its high antioxidant content, promoting better immune cell function and neutralizing free radicals. Its ability to ease respiratory conditions, such as nasal congestion and chest tightness, further enhances its effectiveness as a natural remedy for colds and flu. To use black seed oil, you can take 1-2 teaspoons daily, either on its own or mixed with honey, or add it to warm water or tea for soothing respiratory relief.
Homeopathic First Aid
Boiron produces a highly effective flu remedy called Oscillococcinum, known for alleviating symptoms such as body aches, chills, fever, and fatigue. I strongly recommend keeping this remedy on hand and taking it at the very first sign of flu symptoms to help reduce the severity and duration of the illness. On occasions when I’ve taken the recommended series of three doses, spaced six hours apart, at the first signs of the flu, my symptoms have abated within the day.
Immune Boosting Therapies
Acupuncture and reflexology are excellent resources for strengthening the immune system and combating colds and flu. Acupuncture works by stimulating specific points on the body to enhance circulation, reduce inflammation, and support the body’s natural healing processes. Reflexology, through targeted pressure on reflex points in the feet and hands, promotes balance in the body’s systems, improves circulation, and reduces stress, which are all critical for a healthy immune response.
Other beneficial therapies include massage therapy, which can lower stress hormones and increase lymphatic flow, supporting the immune system's ability to clear toxins and fight infections. Aromatherapy with essential oils like eucalyptus, tea tree, or lavender may also provide respiratory support and help ease cold symptoms. Additionally, practices like yoga and meditation help regulate stress, a key factor in maintaining immune resilience. These holistic approaches, when combined with a healthy lifestyle, can significantly enhance your body’s ability to resist and recover from illness.
Should I Keep My Scheduled Appointment?
Every winter, I get calls from individuals scheduled to work with me saying, “I have a cold” or “I think it’s the flu,” wondering if they should keep their appointment or reschedule. Many are also worried about passing their illness to me. I usually encourage them to come in.
For some, the symptoms are so intense that they’re unable to begin with the usual sitting meditation practice. In those cases, we skip straight to the work on the table. Interestingly, I’ve noticed that during illness, the body’s defense mechanisms, what we often refer to as body armoring, are less rigid. It’s as though illness temporarily softens the layers of suppression, not just within the body but also within the mind and psyche. These layers, often built up over time through suppressed emotions and other mental defenses, become more accessible and malleable, allowing us to address them more effectively. This creates an opportunity for profound shifts, not only in physical recovery but also in emotional and psychological well-being.
Over time, I have also observed that the people I'm working with not only recover more quickly from colds or the flu, but those suffering from long Covid also notice significant improvements.
Stay Curious, Stay Healthy
As I mentioned at the outset, this article provides only a brief overview. There is an immense wealth of medical knowledge within Traditional Chinese Medicine and Ayurvedic Medicine, along with numerous other highly effective immune-boosting supplements and a wide array of medicinal herbs from across the globe. Keep yourself open, stay curious, and be willing to explore and do whatever it takes to maintain your health and well-being.
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