Tips to Stay Healthy this Cold & Flu Season

It’s that time of year again…. the dreaded ‘Cold & Flu’ Season. Here are some natural ways to help you get through, to prevent infection and help recover from these nasty viruses.

Reminders for Natural Flu/Cold Prevention:

In general, maintain a strong immune system by getting enough rest, eating well, staying hydrated, and exercising.

Boost your immune system with minerals like zinc, magnesium and a good multivitamin that includes lots of Vitamin C.

Take daily doses of herbs like elderberry, echinacea and ginger. Did you know Elderberry has been shown in clinical research to reduce Cold & Flu Duration and Symptoms!

Wash your hands…..and then wash them again. Keeping your hands clean and avoiding touching your nose, mouth, and eyes prevents the spread of bacteria and viruses.

De-Stress your body and mind. Stretch, breathe, relax, move your body…go on a light walk, take a gentle yoga class and most importantly get some acupuncture to help boost immunity and stay centered.

If you get the flu – stay home and stay clean to prevent spreading it to anyone else!

Know when to see a doctor. If symptoms persist, you have a high fever or sore throat that lingers, make an appointment to see your primary care doctor.

A few other Quick Tips to help fight colds:

• Rest and be sure to get plenty of sleep!
• Come in for an acupuncture treatment at the very first signs of a cold, there are a few things we can do to help kick that cold to the curb fast.
• Stay hydrated with lots of water, broths and warm teas (Ginger tea is especially helpful)
• Drink bone broths regularly (See Dana’s Slow Cooker Bone Broth Recipe below).
• Essential Oils: Inhaling High Quality Eucalyptus Essential oil is one of my favorites for opening up the sinuses and the chest, and bonus it’s also anti- bacterial. You can mix a few drops into some coconut oil to make a natural vapo- rub for the chest, or put a few drops in a humidifier as well.

Most Important – STAY WARM, KEEP STRESS LOW AND FEEL GOOD to stay Healthy!

4 quarts water

2 lbs Grass Fed Bones or chicken bones. (Ask you local butcher, tell him / her you are making bone broth). You want a selection of Marrow and joint bones, I also personally like to get one soup bone that has some meat on it.

1-2 stalks celery course chopped

1 onion course chopped

2 carrots course chopped

2 TBS of Apple Cider Vinegar (important – to help draw out the minerals)

OPTIONAL to taste: Olive Oil, Salt, Pepper, favorite herbs, garlic, tomato paste


1. If you are using beef bones, you can roast the bones in the oven for 20-30 minutes at 350/ 375. (I personally like to brush the bones with a little olive oil and tomato paste for a little flavor
2. After roasting the bones Place bones in Large pot or crock pot.
3. add the water and all ingredients (veggies, garlic, herbs, and apple cider vinegar)
4. cook for 24-72 hours on low (or use an insta pot to shorten the time) – the longer you cook, the darker and more mineral rich the broth will be
5. strain and enjoy (If you used a soup bone with any meat on it like I do, strain the meat out and utilize in another soup,or dish if you’d like)

Bone broth will stay good in the fridge for 4-5 days otherwise you can freeze it. You can also make other soups out of the broth! I even add it to stir fries. You can also just drink a plain cup of it a day to help boost immune system. When I do this, I often freeze it in ice cube trays so I can pop out one serving at a time.
Enjoy! Let me know if you have any questions!

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