How I’ve Avoided Colds and Flu for Years – My Natural Remedies for a Strong Immune System

When friends, family, and clients tell me they’re getting a cold, my first question is always: “Are you taking anything for it?” Most of the time, their answer is “No” or something like, “Just Nyquil or a decongestant.”

These remedies might temporarily mask symptoms, but they won’t help prevent or fight off the cold. Instead, focusing on building a strong immune system—starting with gut health—is key to staying healthy.

Did you know that 70% of your immune system resides in your gut? A high-quality probiotic has been a game-changer for me. I personally recommend getting a quality probiotic to help improve gut health. I personally get my probiotic from organic fermented sauerkraut and raw milk.

I haven’t had the flu in 24 years or a cold in over 11 years, and here’s what I credit for that:

Daily Immune-Boosting Vitamins and Supplements

These are the core vitamins I take to maintain a strong immune system:

• Vitamin C: 1 gram (1,000 mg) per day
• Zinc: 50 mg per day
• Vitamin D3: 50 mcg per day (I also get Vitamin D from cod liver oil and sunlight.)
• Magnesium: 500 mg per day (I use Mega Mag drops, which also contain chloride, sodium, potassium, sulfate, and boron.)

Daily Immune-Supporting Foods

These nutrient-dense foods and beverages help naturally boost my immune system:

1. Organic Raw Garlic
   • Use a garlic press or chop into small pieces, letting it sit for 10 minutes before consuming.
2. Ginger Root Tea
   • Wash and peel fresh ginger root. Cut into small pieces and boil in 16-20 oz of filtered water. Reduce to a simmer for 20-30 minutes. Drink hot or cool.
3. Organic Fermented Kimchi or Sauerkraut
   • These are natural food-based probiotics that I personally use myself daily.
4. Organic Turmeric with Black Pepper
   • Add to fresh organic bone broth for better absorption.
5. (Optional) Apple Cider Vinegar with Lemon
   • If fermented foods aren’t available, try one capful of Bragg’s Organic Apple Cider Vinegar (with the mother) diluted in 10-16 oz of water with fresh lemon.

Cold Prevention and Early Treatment Essentials

These items are always stocked in my home to prevent or treat early symptoms of a cold:

• Real oranges (not pre-made juice unless freshly squeezed)
• Organic red peppers
• Onions
• Echinacea tea

Harder-to-Find but Effective Remedies:

• Oregano or Thieves oil
• Colloidal silver
• Elderberry or bilberry

Even zinc lozenges can help with early cold symptoms, though I don’t prefer them due to artificial sweeteners and preservatives.

My Approach to Prevention

If I ever feel early cold symptoms, I increase my intake of the vitamins and foods listed above. Often, those symptoms disappear within 24-48 hours.

That said, I prioritize prevention with these lifestyle habits:

• Rest: 7-8 hours of quality sleep per night
• Hydration: A gallon of distilled water daily
• Exercise: Regular physical activity
• Healthy Eating: Meals rich in lean proteins, fruits, vegetables, healthy fats, and non-processed carbs
• Stress Management: Reducing and managing stress effectively

A Note on Customization

You don’t need to follow this regimen exactly or take everything listed. Even adding one or two of these elements can make a difference in your health.

Disclaimer

I’m not a doctor, and this isn’t a prescription. These are natural remedies, vitamins, and strategies that have worked for me to strengthen my immune system and prevent illness. Most treatments focus on symptoms, but I prefer addressing the root cause—a weak immune system.

If you’re looking to strengthen your immune system naturally, give some of these tips a try.

Your Fitness and Nutrition Coach,
~David

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