3 Best Tips for Immune Support and Fire Cider Recipe!

by Dr. Emily Lesnak

It is officially Fall and with that comes the cold and flu season.  I am hoping that my favorite tips will help to keep you and your family as healthy as possible.  These tips involve making some small tweaks to your daily routine, options for supplementation, and using basic kitchen ingredients to create an immune support infused vinegar.

1. Basics Matters: Sleep and Wash Your Hands!

I think these all go without saying, but I cannot write a blog post on immune support without talking about the basics.  This means washing your hands more frequently and having your kids wash their hands before eating and when getting home from school.  I know in our house we tend to get a little more lax about this in the summer months, but we are now getting back into that routine of more regular hand washing.  Sleep is also super important to supporting your immune system - aim for at least 7 hours of sleep per night for adults and 9-12 hours for most ages of kids.  Your body does best when you go to bed and wake up at around the same times everyday.

2. Mushrooms

Hands down, my most recommended supplement for those who tend to get sick more often are mushroom complexes.  Mushrooms have strong anti-viral properties and I have found that they can decrease someone’s chances of getting ill during cold and flu season.  Designs for Health Immunoberry liquid is my favorite for kids or families with kids because it can be used by both adults and children - I will mix it with elderberry syrup for those who are sensitive to herbal flavors.  For those who can swallow capsules, I recommend Host Defense Mycommunity.  We carry both Immunoberry and Mycommunity at Neighborhood Naturopathic! Call or stop by the office to pick yours up today.

3. Vitamin D

Vitamin D (well, technically a hormone) contributes to many processes in the body and one important role is immune system function.  Vitamin D has anti-inflammatory effects and boosts production of immune cells.  Supplementation of vitamin D has shown protective effects against upper respiratory infections, like cold and flus and is safe for both adults and children.  I recommend adding Vitamin D to your daily supplement regimen, especially in the winter months.  It is best if you can have your Vitamin D levels tested to know optimal dosing goals, but you can work with your doctor to determine the right amount for you.

4. Fire Cider

Eating lots of colorful fruits and vegetables, omega 3-rich, and fermented foods are all immune supportive, but if you are wanting to add a home remedy to the the mix, then fire cider should be on your list.  Fire cider is vinegar infused with herbs, garlic, onions, and horseradish and then used to either drink straight on the daily or to mix for salad dressings, etc…  You could use 1 tablespoon daily for prevention or triple the amount when you are feeling ill.  Here is my recipe loosely based on one from Mountain Rose Herbs:

Fire Cider Recipe

1 onion

10 cloves garlic

2 jalapeno peppers

1 lemon, juiced

½ c ginger root, grated

½ c horseradish root, grated

1 T turmeric root, grated (powder ok too)

Apple cider vinegar

Place all ingredients in a wide-mouthed glass jar (about 1 quart size) and fully cover with apple cider vinegar.  Place cheesecloth or parchment paper on top of the glass jar so that it protects the metal from the vinegar.  Put the lid on over the cheesecloth/paper.  Shake well.  Store in a dark and cool place and shake daily for 2-4 weeks.  Strain using cheesecloth and squeeze out excess vinegar into your storage container.  Add honey if you prefer a sweet version (I like to omit honey and add as needed later).  Take 1 tablespoon per day for prevention and 2-3 tablespoons per day when ill.  Can alternatively be used as a base for salad dressings or create a fun mocktail!

Try some of these immune supportive tips for this cold and flu season and see how you fair.  I’m about to pull my fire cider out of the cupboard and stock up on Vitamin D.

Need additional support or tips for the season? Click here to schedule a visit!

See you in clinic,

Dr. Lesnak

References

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