Does cold and flu season get you in a tizzy? If so, you’re not alone. Millions of people freak out this time every year, running circles around every possible prevention in an effort to ward off dreaded illness. However, I’m here to tell you that your daily routine can be enough to keep you healthy and you can do it all naturally. Read on to learn my tried and true methods for staying vibrant and fresh all year long.. and if you do find yourself under the weather many of these do double duty as cold and flu remedies too.

Sleep is so underrated! This time of year can get crazy busy.. holiday parties, shopping, gift-giving, baking, decorating.. the list goes on and on. So, no wonder sleep often falls by the wayside. The problem with that is, when we don’t give our bodies the opportunity to clean up and recharge, toxins begin to build up and our immune system weakens. Sleep must be prioritized in order to give our bodies a fighting chance when we come into contact with the germs that are always around us. Aim for 7-9 hours a night and pay attention to the number that allows you to feel your best. If you’re having trouble sleeping try a supplement to help. I’ve recently started using dōTERRA’s Copaiba Softgels and sleep like a baby, even when hormones normally keep me up all night. While these work best for me, I know a few people that swear by dōTERRA’s Serenity Softgels for a good night’s sleep. Or, if you’d rather apply topically both of these are available in oil form too; simply mix with a carrier oil and apply to the bottoms of feet before bedtime. Don’t be afraid to try different things until you find what works for your specific biology!

Sunshine, fresh air, and exercise are a powerful trifecta for keeping your body in tip top shape. I like to combine the three with a morning or afternoon walk, a bike ride to a friend’s house, or some yard work (there’s a daily replenishment of leaves, twigs, or snow to pick up here in the midwest and I love it!). Sunshine boosts Vitamin D production, which is proven to support healthy immune function, while fresh air and exercise are both shown to strengthen the immune system. So, get outside and move!

Elderberry is a great addition to morning routines during colder months. Elderberry is scientifically proven to provide immune support and if you do happen to get sick, it can shorten the duration of a cold or flu. So many reasons to use! I usually opt for the liquid tincture form as it is more potent and doesn’t include any added ingredients. There are even elderberry options for kids with no added sugars. While I don’t usually recommend Garden of Life products as they were purchased by Nestle, I haven’t found another brand with no sugars for children. So, if you do, let me know!

Tongue scraping is part of my morning routine and if it’s not part of yours I invite you to add it, ASAP! Scraping the tongue first thing in the morning helps rid the body of toxins, reducing overall workload and freeing up space for health. So how does this keep us healthy during cold and flu season? When the body doesn't have to repeatedly work on clearing the same toxins (hello, that’s why all that yuck is deposited on your tongue in the first place), it can focus on upkeep and fighting new intruders. So go ahead, give tongue scraping a try!

Keeping hands clean is another necessity for staying healthy during cold and flu season. While it may seem like a no brainer, many people don’t wash their hands often enough or use the wrong type of hand sanitizer for optimal health. While I do carry a homemade non-toxic hand sanitizer with me at all times, I also value the importance of proper hand washing throughout the day. Believe it or not, hand sanitizer doesn’t kill all viruses and is not effective for cleansing hands after bathroom use. Studies show that proper and frequent hand washing stops the spread of germs in its tracks. To keep hands clean without added toxins I recommend making hand soap and hand sanitizer spray. It’s super easy and quick to complete. However, if purchasing is more your thing, make sure you get a toxin free variety such as Alaffia hand soap or check out my dōTERRA site for toxin free hand soap and sanitizer.

Here’s a recipe I recently shared in my newsletter:

Place all ingredients in a foaming soap dispenser. Shake. Use as needed.

1/2 cup Berkey water (or distilled)

2 ounces Peppermint Dr. Bronners (unscented works too)
4 drops dōTERRA Breathe
3 drops dōTERRA Yellow Mandarin
1-2 teaspoons fractionated coconut oil (or other liquid oil of choice)

Sugar creates inflammation and inflammation is a breeding ground for illness of all types. While it may seem overwhelming to go (or stay) sugar-free, especially this time of year, I promise you it is really quite easy! Years ago, even though I was sugar free, I would allow myself to have sugar when at my parents’ for the holidays and it never failed that by the time I got back home I had a sore throat or worse. Eventually I realized, the short lived sugar fix just wasn’t worth it! If you’re struggling with the idea of living life without the sweet stuff this blog post shares some tips to keep your sweet tooth satisfied while staying on track.

If I’ve said it once I’ve said it a million times, On Guard Salve is a daily do during cold and flu season. On Guard has anti-viral and anti-bacterial properties to help keep you healthy all season long. Apply before heading out in the morning for protection from any lurking germs you may meet throughout the day. You can even make a rollerball to carry on the go. I also love to diffuse On Guard at home and often use a homemade room spray to spritz on rugs and soft surfaces. This helps to kill airborne germs and keeps things smelling fresh too! dōTERRA even carries On Guard cleaner concentrate and laundry detergent, making caring for home and clothes easy and effective. I’m a huge fan of On Guard products and if you give them a try I bet you will be too!

Finally, if you don’t take a Vitamin C supplement, this may be the time of year to add it in. I take Vitamin C year round for collagen production. However, it also boosts immune function, keeping you healthy and strong when germs come knocking. Choose Vitamin C with Rose Hips for added absorption.

While this routine work for me, don’t forget to follow your internal guidance this cold and flu season. If you do feel a bit under the weather maybe supplement with bone broth and a day of rest. Whatever you choose, do it with ease. Stressing, even over “healthy” choices, does not support your well-being. So tune in to your body’s infinite wisdom and follow it with grace. This will always serve your highest good. Wishing you love and health! ~Amanda