8 Ways To Shorten Duration Of Colds And Build An Armored
Immune System.

It’s Michigan, it’s November, we haven’t seen sun in days, and all of our kids have just been hopped up on sugar from Halloween their immune systems are down and there spreading bacteria and viruses. like a wild fire. I’m not going to explain how the immune system works in this article that would have to be its own article. Instead

let me tell you how you can add these strategies to your life so you don’t waste energy fighting pathogens for the next 6 months.

(Anything underlined is a clickable link to take you straight to where I get it from

Strategy #1  Thieves oil.

Thieves oil, a blend with a history as rich as its aroma, has been cherished for centuries for its potent health benefits. Originating in Europe between 1413 and 1722, this blend was crafted to protect against illness. Today, modern research supports its efficacy in combating airborne bacteria, enhancing immune function, and improving lymphatic circulation. Typically, Thieves oil includes a combination of cinnamon, eucalyptus, rosemary, clove, and lemon, though variations exist.

Historical Roots and Recipe Variations

The "four thieves" remedy has been passed down through generations, with each iteration bringing its unique twist. One historical account even suggests that Thomas Jefferson favored a version with vinegar, lavender, rosemary, sage, and garlic. The Scientific American Encyclopedia of Formulas provides a detailed recipe involving rosemary, sage, lavender, and other aromatic herbs, steeped in vinegar to extract their beneficial properties.

Proven Health Benefits

Air Purification: Studies have demonstrated that diffusing Thieves oil can significantly reduce airborne bacteria and mold. This blend, when aerosolized, has shown effectiveness in alleviating microbial causes of sick-building syndrome, making it a valuable tool for improving indoor air quality.

Respiratory Support: Eucalyptus oil, a key component of Thieves, is renowned for its respiratory benefits. Research indicates its effectiveness against respiratory issues such as bronchitis and asthma, providing a natural alternative to pharmaceuticals with a strong safety record.

Antimicrobial Activity: The essential oils in Thieves possess robust antimicrobial properties. Research highlights their ability to disrupt bacterial cell membranes, effectively inhibiting a wide range of pathogens. Clove and rosemary oils, in particular, have demonstrated significant antimicrobial effects against various bacteria and fungi.

Microbiome Support: The oils in Thieves are also beneficial for gut health, supporting a balanced microbiome without disrupting beneficial bacteria. Their immune-modulating effects make them a complementary option alongside probiotics, enhancing digestive health naturally.

Practical Applications

Thieves oil's versatility extends beyond its aromatic appeal. Here are some practical uses:

- Wound Care: Apply a few drops to cuts to prevent infection and promote healing.

- Sore Throat Relief: Mix with water, gargle, and swallow to soothe a sore throat.

- Headache Relief: Apply a drop to the roof of your mouth to alleviate headaches.

- Lung Congestion: Inhale the vapors for respiratory relief.

- Oral Health: Add to oil pulling routines to maintain healthy teeth and gums.

- Cough Relief: Combine with raw honey for soothing cough relief.

- Sinus Headaches: Use in a nebulizing diffuser for sinus relief.

While my personal experience with Thieves oil has been positive, it's essential to consult with healthcare professionals for medical advice. The insights shared here are based on research and expert knowledge, including guidance from essential oil specialists like Dr. Sarah Lobisco.

Echinacea,

Echinacea Much like Thieves oil, is renowned for its versatility in supporting the immune system. Research has demonstrated its effectiveness in alleviating upper respiratory symptoms such as inflammation, whooping cough, and the common cold. A fascinating meta-analysis from the University of Connecticut revealed that echinacea can reduce the likelihood of catching a common cold by over 50% and shorten its duration by nearly one-and-a-half days.

Beyond Cold and Cough Relief

Echinacea's benefits extend far beyond just treating colds. Similar to the effects of regular sauna use, echinacea intake increases the expression of heat shock proteins and boosts white blood cell counts. These proteins are crucial for cellular protection and repair, as they help assemble and transport newly synthesized proteins, remove damaged proteins, and play a vital role in immune responses by activating lymphocytes and macrophages. This response is particularly important following viral infections, as it helps the body recognize and respond to foreign antigens.

Immune System Enhancement

Echinacea enhances the immune system by stimulating phagocytosis, a process where white blood cells attack invading organisms like parasites and bacteria. It also promotes the production of T-cells and macrophages, while increasing levels of compounds like interferon and interleukin, which are essential for a robust immune response. Additionally, echinacea acts as a free radical scavenger, protecting red blood cells from oxidative damage, thereby preserving their integrity.

Performance and Endurance Support

Echinacea is not only beneficial for immune health but also serves as a performance-enhancing aid, especially for aerobic and endurance athletes or those competing at high altitudes. It stimulates macrophage activity, leading to increased production of prostaglandin E2 (PGE2), which in turn boosts erythropoietin (EPO) secretion. EPO is a hormone that promotes the development of red blood cells, enhancing oxygen delivery and endurance. Moreover, PGE2 stimulates the release of granulocyte-macrophage colony-stimulating factor (GM-CSF), further supporting red blood cell growth.

Optimal Usage

For best results, echinacea should be taken at the onset of a cold or upper respiratory tract infection to maximize its immune-boosting effects. This proactive approach can help mitigate symptoms and speed up recovery.

3 The Essential Role of Zinc in Cold and Flu Prevention

During the cold and flu season, you might notice me with what appears to be a breath mint in my mouth. More often than not, it's actually a zinc lozenge. I typically dissolve four to six of these lozenges daily if I've been exposed to illness, as zinc plays a crucial role in supporting immune health.

Zinc: A Vital Micronutrient

Zinc is a micronutrient found in various foods, including meat, cheese, and seafood, with oysters being particularly rich in zinc. Since 1963, scientists have discovered that over 300 enzymes and more than 1,000 transcription factors require zinc for proper function. Beyond its role in cell-mediated immunity, zinc possesses antioxidant and anti-inflammatory properties, making it a potent ally against the common cold.

Choosing the Right Zinc Supplement

When it comes to supplementation, not all zinc products are created equal. I recommend opting for high-dose zinc lozenges rather than capsules or tablets. Lozenges dissolve slowly in the mouth, releasing free ions into the pharyngeal region of the nasal cavity. This method has been shown to significantly reduce respiratory and nasal symptoms, potentially shortening the duration of a cold by 5-7 days.

It's important to avoid lozenges containing citric acid, as this compound can bind tightly to zinc ions, reducing their effectiveness. Instead, look for zinc acetate, which is twice as effective as zinc gluconate.

Timing is Key

For zinc to be effective, it's crucial to start taking it at the first sign of symptoms or exposure to illness. Zinc works by interfering with viral replication, preventing the virus from establishing an infection. This means there's a narrow window of 2 to 3 days to begin zinc supplementation for it to be effective. Once symptoms fully develop, zinc's benefits are limited.

Recommended Zinc Protocol

• At the onset of cold symptoms, take a zinc acetate lozenge.

• Allow it to dissolve in your mouth for 20 to 30 minutes.

• Continue taking a new lozenge every 2-3 hours until symptoms subside.

4. The Immune-Boosting Power of Elderberry

Elderberry teas, elderberry tinctures, and elderberry supplements are all excellent options to have on hand in your medicinal pantry and can be combined as a stack to fortify your defenses

Elderberry is celebrated for its potent immunostimulant effects, primarily due to its rich anthocyanin content. A 2016 study highlighted that elderberry supplementation can significantly reduce the duration and symptoms of the common cold, especially in air travelers. Additionally, research published in the Journal of International Medical Research found that using elderberry extract within the first 48 hours of flu onset can shorten symptom duration by an average of four days.

Delicious and Versatile Options

With its sweet, tart, and refreshing taste, elderberry juice serves as a great alternative to elderberry wine for those short on time. Notable brands like River Hills, Biotta, Biona, and Wyldewood Cellars offer juices with a tart, tannic flavor and mild sweetness. Elderberry tinctures are another excellent option for incorporating this powerful berry into your routine.

5. Colostrum

The Powerful Benefits of Colostrum for Gut Health and Immunity

Since discovering colostrum's remarkable ability to protect the gut lining, especially during intense workouts and races in hot weather, I've become a strong advocate for this supplement. I incorporate it not only in the two weeks leading up to a major competition—when the risk of gut permeability and distress is high—but also whenever I face potential immune challenges.

What is Colostrum?

Colostrum is the first secretion from the mammary glands of mammals after giving birth, providing passive immunity through ready-made antibodies. It delivers essential antibodies like IgA, IgG, and IgM, which help combat pathogens in the intestinal tract. The growth factors in colostrum play a crucial role in repairing leaky gut issues, which are often responsible for weakening the immune system. Infants naturally benefit from colostrum through breastfeeding, which quickly reduces intestinal permeability. However, as we age, factors like inflammation, toxins, and processed foods can compromise gut integrity. Research indicates that colostrum can restore normal gut permeability and help athletes avoid gastric distress during exercise in hot conditions.

Colostrum for Autoimmune and Inflammatory Conditions

Colostrum is also beneficial for those managing autoimmune issues and systemic inflammation, often linked to leaky gut. A comprehensive protocol for autoimmune conditions, as outlined by Dr. Thomas Cowan in his book "Vaccines, Autoimmunity & The Changing Nature Of Childhood Illness," includes:

• The GAPS Diet

• Low Dose Naltrexone (LDN)

• Restore (a lignite compound)

• Colostrum (to heal the gut lining)

• Glandular extracts (such as organ meats and liver capsules)

• 
  

Muscle Building Benefits

Beyond gut health, colostrum is a powerful supplement for muscle building. It acts as a precursor to growth hormone and enhances levels of insulin-like growth factor 1, offering natural benefits that many bodybuilders seek through injections.

Colostrum's multifaceted benefits make it a valuable addition to any health regimen, supporting gut integrity, immune function, and muscle growth naturally.

6. Bone Broth

The Benefits of Bone Broth for Immune Health

Among my many smoothie recipes, I often incorporate a full cup of bone broth instead of my morning smoothie. I significantly increase my bone broth intake during cold and flu season to boost my immune system. My kitchen often features a simmering pot of bone broth enriched with immune-supporting ingredients like Chaga mushroom extract,and a dropperful of oregano.

Bone broth has been a staple in traditional diets for thousands of years, praised for its health benefits. While its reputation as a miraculous healing aid is yet to be fully validated by scientific research, the nutrients derived from simmering beef, chicken, lamb, or fish bones for 24 to 48 hours offer numerous health advantages.

Key Nutrients in Bone Broth

Bone broth is rich in amino acids such as arginine, which supports immune and liver function; glutamine, which aids cellular metabolism; and glycine, which enhances glutathione production and improves sleep quality. The marrow provides alkylglycerols, essential for white blood cell production and also found in colostrum, with potential cancer-controlling properties. Dr. Matthias Rath's research suggests that collagen in bone broth may prevent cancer metastasis, while gelatin supports gut health. Glycosaminoglycans in bone broth help restore intestinal lining permeability, and chondroitin sulfate offers anti-inflammatory and immune-regulatory benefits.

Choosing Quality Bone Broth

When purchasing bone broth, it's important to choose wisely, as not all products are created equal. Many companies freeze and ship their broth with dry ice and styrofoam, which can be harmful. Additionally, if bones are not listed on the ingredients label, the broth may lack essential nutrients like collagen and alkylglycerols. Most store-bought bone broth is made from non-organic, non-grass-fed cattle, which can be detrimental to both health and the environment. I prefer Kettle & Fire bone broth, known for its high standards and use of bones from humanely raised, antibiotic- and hormone-free, 100% grass-fed cattle.

By selecting high-quality bone broth, you can enjoy its full range of health benefits, supporting your immune system and overall well-being.

7. Fermented Foods

The Power of Fermented Foods for Gut and Immune Health

Open my refrigerator, and you'll find the top shelf brimming with mason jars filled with fermented vegetables like sauerkraut, pickles, and kimchi, along with homemade coconut yogurt, kefir, natto, and miso. My daily meals often include a generous tablespoon of sauerkraut or kimchi, a dollop of yogurt, a fermented pickle, a teaspoon of miso, and occasionally, a glass of kombucha. Since incorporating these fermented foods and probiotics into my diet, my frequent seasonal colds significantly decreased—dropping from monthly occurrences to just once a year while having a child in elementary. By nurturing my gut bacteria, I've greatly enhanced my immune system.

The Gut-Immune Connection

It's estimated that 80-85% of the immune system resides in the gut. Immunity begins with the bacteria in our digestive tract, which play crucial roles in nutrient absorption, mucosal barrier function, and immune support. Lactic acid bacteria, such as "Lactobacillus paracasei" found in sauerkraut and yogurt, produce lactocepin, an enzyme that can break down immune system messengers called chemokines. While chemokines guide white blood cells to infections, they can worsen autoimmune responses in individuals with inflammatory bowel disease. Consuming lactic acid bacteria can help mitigate these autoimmune reactions.

Another beneficial bacteria, Bifidobacteria, secretes gamma-aminobutyric acid. Macrophages, immune cells that engulf bacteria and virus-infected cells, have butyric acid receptors that, when activated, reduce inflammatory compound production. Bifidobacterium also contains a dipeptide that promotes lymphocyte synthesis, enhancing acquired immunity. Studies on kefir, a probiotic-rich fermented milk, have shown that rats consuming kefir daily had significantly higher antibodies against cholera toxin than those that did not.

8. Oregano

Oregano oil is a versatile and powerful addition to any immune system routine. Known as "oil of oregano," it is commonly used for everything from oral drops before flights to applications on feet after gym showers, and even for treating external wounds, scrapes, and cuts.

Why Oregano Oil is Special

Oregano (Origanum vulgare), a member of the mint family, has been valued in folk medicine for over 2,500 years for its ability to treat colds, indigestion, and upset stomachs. Dr. Cass Ingram's book, "Cure Is In The Cupboard," highlights that wild oregano oil, unlike the common thyme-based oregano found in grocery stores, can alleviate digestive issues, boost immunity, and cleanse the body of fungi, yeasts, bacteria, and viruses. It is said to protect people of all ages, including infants, toddlers, and pets, from common illnesses.

PubMed lists nearly two hundred studies on the benefits of oregano oil and over 800 studies highlighting carvacrol, a key chemical component in oregano, for its effectiveness against bacterial and fungal infections, parasites, viruses, inflammation, allergies, tumors, indigestion, candida, and small intestine bacterial overgrowth. Carvacrol, along with thymol, provides oregano with its antiseptic and antioxidant properties. Terpenes like pinene and terinene add antiseptic, antiviral, anti-inflammatory, and anesthetic qualities, while linalool and borneol contribute additional antiseptic and antiviral effects. The esters linalyl acetate and geranyl acetate serve as antifungal agents. This combination of components makes oregano oil a potent immune system protector.

Practical Uses for Oregano Oil

- Skin Treatment: Use it to combat fungal infections or remove warts.

- Wound Care: Apply several drops to external wounds or infections, including MRSA and staph.

- Cold and Flu Prevention: Consume one to two dropperfuls daily during cold and flu season or when traveling (dilute in water with a bit of stevia if the taste is too strong).

- Mold Removal: Mix with tea tree oil and lavender, then place in a spray bottle to eliminate household mold.

- Oral Hygiene: Add a few drops to your toothbrush alongside toothpaste or use when toothpaste isn't available.

When adding oregano oil to your immune system toolkit, opt for a product with a natural carvacrol level over 80%. Be cautious of "fake" versions at grocery stores or bulk supplement websites, which often contain thymol or are derived from thyme, lacking the potency of high-carvacrol oils. If you purchase 100% pure oregano oil, handle it carefully as it can be caustic. Always mix it with a carrier oil, like almond oil, to dilute it and maintain its bioavailability.

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