That time of year is upon us.

Summer is winding down, fall is fast approaching, kids are going back to school, cooler temperatures are around the corner, and the holidays will be here before you know it.

And you know what that means…

People will be getting sick with colds and flu!

Of course, pharma would like you to believe that your best defense lies in flu shots, Tamiflu and the ocean of cough and cold medicines that line the drug store shelves.

But that’s simply not the whole story. These conventional options are not your only line of defense, and like any medication, they can come with side effects. There is a great deal you can do naturally to support your body and strengthen its defenses against seasonal illness.

One of your best defenses against colds and flu is prevention, and if you do get sick, there are safe, natural ways to support your body as it recovers.

Here’s how—let’s start with prevention:

6 Ways to Strengthen Your Defenses Against Colds and Flu

#1: Eat the right foods…and stay away from the wrong ones

Here are the foods that will give you the biggest bang for your buck when it comes to supporting a healthy immune system:

• Fish rich in Omega-3 essential fatty acids: These include salmon, tuna and cod. Omega-3 EFAs play important roles throughout the body, including supporting healthy immune function.

• Brightly colored fruits and vegetables: These are rich in vitamins A, C and E as well as phytonutrients, all of which help support healthy immune functioning. Especially helpful are citrus fruits, root vegetables, Brussels sprouts, mangoes, red bell peppers and broccoli.

On the flip side, there are foods that do your immune system no favors and are best kept to a minimum:

• Vegetable and seed oils

• Refined carbs, ultraprocessed foods and fast food

• Sugar, especially high fructose corn syrup (HFCS)

#2: Proper hand washing

Washing your hands frequently throughout the day is crucial, especially after being in public places.

Using ordinary soap and water is best—no need for antibacterial products. Plain soap and water does an excellent job of washing away dirt and germs, without exposing you to unnecessary antibacterial ingredients.

#3: Listen to Mom and dress warmly

Mom always said to dress warmly, or you’ll catch a cold…and come to find out, she was somewhat right!

While merely stepping outside in cool weather without a jacket doesn't cause a cold, getting overly chilled can place additional stress on your body. So while cold weather itself doesn't give you a cold, keeping yourself comfortable and warm certainly doesn't hurt.

#4: Get enough vitamin D

Although most nutrients have some type of positive effect on your immune system functioning, vitamin D is an immune-supporting superstar.

The problem with vitamin D (especially during the colder months in the northern hemisphere) is that you are not outdoors as much, so your skin doesn’t get the sun exposure it needs to make vitamin D.

So, supplementation is a reliable way to make sure you’re getting enough…and Optimum DK Formula with FruiteX-B is the way to go!

Each daily dose of Optimum DK Formula provides 5,000 IUs of vitamin D3, as well as vitamins K1 and K2 and the mineral boron for bone and cardiovascular support too!

#5: Get your Zzzz’s

To all you late night TV watchers or social media scrollers out there: this is not the time to skimp on sleep.

Lacking sleep can compromise your immune system functioning, making you more susceptible to infections and viruses of all kinds. Even a single night of poor sleep can affect the activity of your immune system’s natural killer cells, which play an important role in defending your body.

Make sure you’re getting at least seven to nine hours of sleep per night.

#6: Reduce stress

Chronic stress can interfere with healthy immune function and weaken some of the body’s natural defenses against pathogens. That’s why you may notice that you seem to get sick more often when you are under a great deal of stress.

There are many ways to help de-stress: Meditation, regular exercise, taking up a hobby, counseling, deep breathing, prayer, adopting a pet (if you are an animal lover), and acupuncture, to name a few.

Now let’s switch gears to…

How to help if you DO get sick

Here are some helpful strategies to support your body and get on the road to feeling better:

Blow your nose

I know—this should be obvious. But when your nose is running or congested, gently blowing it can help clear excess mucus and make you more comfortable.

Take the time to blow your nose as often as needed, and don’t reuse tissues—one and done should be your motto for a tissue. Just be careful not to blow too hard, or you can trigger an earache or nosebleed.

If you end up looking like Rudolph the Red-Nosed Reindeer, a gentle moisturizer applied to the area can help soothe irritated skin.

REST!

Now is not the time to push yourself. It’s vital to get plenty of rest while you’re recovering from illness (especially the flu).

Stay hydrated

Liquids help relieve nasal congestion, prevent dehydration, and soothe the inflamed membranes that line your nose and throat.

Good choices here are filtered water (add some fresh lemon or lime for flavor and a vitamin C boost), soups and broths (vegetable, chicken or beef), and herbal teas.

Eat onions and garlic

Onions contain beneficial plant compounds, including antioxidants and compounds with anti-inflammatory properties, making them a healthy addition to your diet when your body is under the weather.

And garlic contains sulfur-containing compounds such as allicin that have been studied for their antimicrobial and immune-supporting properties.

Try elderberry

Elderberry has a long history of traditional use for immune and respiratory support, and modern research has explored its potential to help reduce the severity and duration of cold and flu symptoms.

Here’s an interesting tidbit—Hippocrates (the father of modern medicine) is said to have valued elderberry so highly that he described the elder tree as his "medicine chest."

Our very own Elderberry Immune Blend gummies are the perfect way to put this traditional immune-supporting berry to work for you!

In addition to elderberry extract, Elderberry Immune Blend also provides zinc, vitamin C, vitamin D and vitamin B12—all nutrients that play important roles in supporting healthy immune function.

Try raw honey

Honey is known for its antibacterial properties, and it can help soothe irritated mucous membranes and calm a cough. It also provides naturally occurring antioxidants.

The key is to find a source of natural raw honey. Try to seek out a local beekeeper that doesn’t treat their bees with chemicals and extracts the honey throughout each season and bloom with minimal processing.

Now you know some simple ways to support your body’s natural defenses, strengthen your immune system and help pave the way for feeling great all year long!

To your health,

Sherry Brescia