Fighting Colds Naturally

We all get colds, hopefully thought they occur less frequently with a more Paleo/Primal/Ancestral aligned diet.  This is because your body is getting a lot more nutrients than it would on a SAD (standard American diet) diet and is better equipped to fight off any bugs.  However, even the most hard core clean eaters out there still get sick sometimes, so what to do?  Do you reach for the Nightquill/DayQuill/NSAIDs/etc?  I would try to avoid this is you can and take the more natural approach to feeling better if you can.  Here are some tips and tricks I use when I come down with a cold.




This is an easy one.  You body is body fighting the cold so it is going to need rest.  Give it what is needs.  Make sure you are getting a good nights sleep and practicing proper sleep hygiene.  If you need to take naps during the day go for it.



Depending on the type of cold you have this might be more important than others.  If you are loosing a lot of fluids than it will be even more important that you pay attention to your fluid intake.  Regardless drink plenty of water and even get some electrolytes.  Sprinkling some pink Himalayan salt or sea salt in your water with a little lemon juice is a good way to get some extra electrolytes.

Another fluid I am always sure to take in is bone broth.  Bone broth is magical in so many ways but is especially helpful when you are sick.  It is packed full of nutrients your body needs.  I always keep some frozen in the freezer and defrost it as I need it.  You don’t want to have to worry about making it when you are sick 😉



The benefits of sunlight are endless, especially when you are not feeling 100%.  I know when I don’t feel well and I go outside for a bit I always feel better.  Placebo or not, getting some sunlight can never hurt.

Natural Remedies

Always start with the things above but when you need something more try some of these more natural remedies.  Note:  be mindful when purchasing these products.  Lots of them have additives in them, like sugar.  Try to avoid these if possible and find some clean alternatives.

Zinc Lozenges

Zinc can help reduce the duration of a cold if taken early enough.  Here are the Zinc Lozenges I have used in the past.

Elderberry Syrup

Elderberry syrup is made from, you guessed it Elderberries 😉  These little berries can help prevent colds and also help when you get a cold.  Again if you feel a cold coming on, be sure to start taking it.  You can easily make Edlerberry syrup at home if you have access to Elderberries.  If not you can buy Elderberry Syrup at your local health foods store or online.  Here is the one I use, which also has honey and apple cider vinegar in it.

Probiotics and Fermented Foods

We have all heard the importance have having a healthy gut and probiotics and fermented foods can help populate your gut with the good bacteria you need.  But did you know that 70-80% of your immune system comes from the gut?  If your gut isn’t healthy chances are you will be more susceptible to getting a cold.  However once you get a cold you want to make sure you are paying special attention to your gut health to make sure your immune system has everything it needs to fight the cold.  Here is the probiotic I use.

Wrapping It Up

Feeling sick is no fun, and it is part of life, however the tips above can help you get back on your feet without any nasty side effects.  What are your tips for feeling better when you are sick?  I would love to hear about them, leave a comment below!





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