How To Avoid Winter Colds And Flu

We are in the middle of cold and flu season, but that doesn’t mean you have to get sick! There are simple steps you can take to supercharge your immune system and avoid sickness. I’ve been flu-free for years, so here are few of my QUICK TIPS how to avoid winter colds and flu NATURALLY.

QUICK TIPS how to avoid winter colds and flu NATURALLY

A few years back, when I was still leading a very unhealthy lifestyle, I was sick like all the time. I was constantly having some inflammations, urinary and other infections. And every winter during cold and flu season, I used to visit doctors as if I was subscribed. Every single winter I was sick. Doctor pumped me with antibiotics, plus I used to swallow a lot of vitamins supplements just to keep my body function. It was awful.

After a while antibiotics stopped working and as a result of taking so much medication I started to have these serious gut and digestion problems. It led to a point where I couldn’t take antibiotics anymore. Luckily, at that point, I started to take my health more seriously. I started changing my lifestyle and switched to a healthy WHOLESOME diet which healed my gut, strengthened my immune system and healed my body.

So when it comes to colds and flu, your first line of defense is to choose a healthy lifestyle. Following general good-health guidelines is the single best step you can take toward naturally keeping your immune system strong and healthy.

We can all agree that it’s so much easier to prevent illness than spend time on visiting doctors and go through endless rounds of antibiotics that often don’t really work anyway.  So here are few of my QUICK TIPS How To Avoid Winter Colds And Flu naturally:


The immune system and inflammation go hand in hand, and causing an inflammatory response is one major way the immune system responds to a threat and starts to fight off bacteria or tissue damage. That’s why anti-inflammatory spices like ginger, turmeric, cayenne, cinnamon, and garlic are stapled in my kitchen, and I use them daily all year round. But during winter I kinda increase the usage. I have these super-spices incorporated into each of my meals – a double dose. I use them in everything from soups to salads, to drinks. These spices are like inexpensive secret weapons that just about everyone can take advantage of. Have Orange Mango Turmeric Smoothie Bowl for breakfast or Carrot Ginger Soup for dinner. Both delicious and super-spice powered up.


Healthy immune system warriors need good regular nourishment so make sure you load your plates with lots of colorful fruits and veggies. And while all fruit and veggies are healthy, some deserve special mention for their ability to quell with inflammatory in our body. Like citrus fruits. Or dark leafy greens such as kale, spinach, collard greens and Swiss chard. They all contain powerful antioxidants, flavonoids, carotenoids, and vitamin C – all which help protect against colds and flu. Also blueberries rate very high in antioxidant capacity compared to other fruits and vegetables. How does Blueberry Chia Smoothie sound? Yummy right! And for an extra immunity punch, you can add anti-inflammatory spices to your fruits and vegetables to increase their antioxidant capacity. Like this cinnamon packed Spicy Broccoli Soup.


Herbal teas are a great way to prevent illness. Not only do you get the medicinal benefits, but they are also great for soothing, warming, and relaxing. During cold winter days, I have lots and lots of tea. Nothing warms me better than a cup of tea that’s an honest truth. I love to have a cup of chamomile tea with fresh ginger root and a bit of honey in the evening. Also, green tea, matcha tea, black tea and other beautiful flu-fighting teas are on my menu daily.


Optimizing your gut flora is important for a well-functioning immune system which protects our body from colds and flu. In fact, the majority of inflammatory diseases start in your gut, as the result of an imbalanced gut flora. Fermented foods such as kefir, kimchi, miso, pickles, sauerkraut, olives, and other fermented vegetables, help with reseeding your gut with good bacteria. Fermented foods can also help your body get rid of harmful toxins.


Taking a fermented foods is the optimal way to sustain your digestive health. But in these modern times, the community of our beneficial bacteria in our gut are under a constant attack from the environment. Our poor diet, daily stress, medications… all of these things disrupt the healthy balance of our gut flora. We can combat this by eating probiotics foods but sometimes that just isn’t enough. Taking a probiotic supplement as a part of our daily routine is the way to ensure a sufficient amount of good bacteria that will keep out gut and our immune system in good shape .


Keeping your body well hydrated helps your immune system function efficiently so make sure you drink a lot of fluids. Pure water is the best so keep your water bottle filled up and at hand all the time. If you’re using reusable bottles, just make sure you wash it with hot soapy water every day because reusable bottles can breed bacteria. I really love Ello Glass Water Bottle and if you’re more stainless steel type, than you may want to check these sleek MIRA ones.


The humidifier is one amazing device and the best investment if you’re aiming to reduce your sensitivity to infection. It helps with preventing you from getting sick in the first place and relieves cold and flu symptoms if you already caught a virus. It also keeps your face, lips, and hair from completely drying out during the winter. Anjou Humidifier is a great bedroom pick for a number of reasons. It’s quiet, compact, and effective. It’s a combined oil diffuser and humidifier so you can reap the benefits of essential oils for cold and flu prevention as well.


You may have noticed you’re more likely to catch a cold or other infection when you’re not getting enough sleep. Not getting enough sleep leads to higher levels of a stress hormone that fires up inflammation in our body. Getting plenty of rest strengthens our immune system and protect us from nasty diseases. Usually, 7 to 9 hours for an adult is enough. I try to sleep at least 8 hours a day. Sleeping is a key to good mood and health.

While adding all these amazing superfoods in your diet, having plenty of sleep, and drinking water, it’s also important to avoid those nasty pro-inflammatory processed foods like refined sugars, trans fats, and unhealthy cooking oils. Replacing processed foods with whole foods will affect not only your immunity system but overall body health.

The key to avoiding getting colds and flu every winter is keeping your body at optimal health all year round. That means having your immunity boosted up all the time. Avoiding getting sick starts with your diet. Food is an incredibly powerful tool.

These are my recommendation for healthier winter:

Have you tried any of these strategies? If so, how have they worked? What are your favorite tips for preventing colds and flus? Let me know in comments below. 

Xoxo, Natalie
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  1. I do agree that eating well, exercising and sleeping enough are all ways to boost your immune system. I am so much healthier since I started running

  2. I’ve been putting cumin, coriander, and turmeric on everything! Great tips to stay well.

  3. Some great tips for sure. No flu shots needed.. just taking extra special care of our bodies and our health is what’s needed.

  4. Great tips! I always load up on more veggies during flu season!

  5. I use a humidifier, and it makes such a difference! I also totally agree on sleep – it sure does help everything, doesn’t it?

  6. This is such a great list! I’m not a huge fan of most fermented foods, but I’ve been trying to eat the ones I *do* like, and also introduce my kids to some that aren’t to my taste, because they might enjoy them anyway.

    We also take elderberry syrup/elderberry shots on a regular basis, particularly during this “season.”

  7. Potpuno se slažem, umerenost u svemu, i pre svega respektovanje signala koje nam naše telo šalje ,su najbitniji. Esencijalna ulja su naš porodični član već dugo, a začini i začinsko bilje ne izlaze iz naših tanjira.😘😍

    • Bravo bravo Sunčica! Drago mi je to čuti. Ja sam poprilično nova u eteričnom svijetu ali vidim koliko mi to zbilja pomaže i za opuštanje i za dišne puteve. Hvala!

  8. Great article! Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all the toxic chemicals in your life with healthy organic alternatives. Its completely changed my life and how I feel everyday! 🙂

    Heres a great review of everday roots:

    Keep up the great content!

    • Thank you so much Jamie. I’ll definitely check out the book you’ve recommended. We need to change our perspective on health. Nature (and food) offer great medicine.

  9. Love all these tips! I need to get better about eating fermented foods. There was this amazing fermented cauliflower I tried at a food festival a while back and I cannot for the life of me remember the brand – I want to find it again because it was soooo good!

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