How To Prevent Cold Or Flu And What To Do If You Get It

Getting Sick Simply Sucks!

I can say this because that is exactly how I felt… shitty. Now that I am at the end of it, I wanted to share some information that could save you from suffering. Prevent cold or flu here.

So here it is – some useful information about how to prevent the cold or flu and what to do if you get it.

What Is A Cold?

A cold is an upper respiratory infection caused by a virus.

Common Cold Symptoms include a runny nose, sneezing, coughing, congestion, fatigue and sometimes, with accompanying body aches. Basically – you feel miserable.

You don’t want to be around people and vice versa.

What Is The Flu?

The flu is also an upper respiratory infection caused by a virus.

Flu Symptoms include fever, muscle aches, headache, fatigue, chills, sore throat, cough, runny or stuffy nose. Sometimes there is also mental confusion, ear infections or plugged ear, nausea, and vomiting.

Basically, it comes out both ends if you know what I mean!

Flu can transition into pneumonia, which is why we want to treat it right away so it doesn’t progress.

How Can I Prevent Cold Or Flu?

Prevent infection by making your body inhospitable to microbes.

The whole premise of this statement is to change the environment that supports the growth of these viruses.

As Pasteur said so infamously on his deathbed, ‘The microbe is nothing; the environment is everything.

Your body is the environment I am referring to. 

Let’s first look at factors that increase your susceptibility to infection:

Your Diet

‘You don’t GET a cold – you EAT it’!

DIET: Avoid a diet high in refined grain and sugar.

Why? Refined, heavily processed carbohydrates feed microbes and encourage them to flourish. Sugar feeds cancer and lowers your resistance to fight infection.

DIET: Check for food allergy or sensitivities.

Why? Eating foods that you are allergic or sensitive to create whole body inflammation. A key driver to all disease and illness.

Metabolic Imbalances

METABOLIC IMBALANCE: Check for Low stomach acid (hypochlorhydria).

Why? Many infections enter through our mouth. Even the ones we inhale get trapped in our mucous, which is then coughed up and swallowed. These microbes need to find their way into an ‘acid’ stomach bath – which kills them.

METABOLIC IMBALANCE: Check for Low thyroid function (hypothyroidism).

Why? When you have a low thyroid, everything in the body slows down. This includes your ability to fight infections too.

Low Micronutrient Status

LOW MICRONUTRIENT STATUS: Poor immune function

Why? Your body needs to have enough zinc, vitamin C, vitamin D, and selenium for a proper immune response. Being low in any one of these micronutrients sets the stage for low immune function.


Why? We see more infections in the winter months than the summer partly due to lack of being outside and getting natural sunlight. 


TOXICITY: Check for Chemical exposure.

Why? Our body uses enzymes to function. Chemicals block enzymes and inhibit function. This is ‘bad news bears’ when it comes to being optimal. Chemicals also increase inflammation, a key driver to disease.

Avoiding And Treating Infections – Take The 3 Pronged Approach

Prevent cold or flu by doing this.

#1: Make the body’s environment as inhospitable as possible for pathogenic viruses.

Eat a diet that mimics your ancestors: Meat, fish, vegetables, nuts, seeds, and berries. Enjoy on occasion fruit; whole grains, and dairy. All foods free from toxic chemicals (eaten ideally organic or spray free); and properly raised or grown.

At the very least, think about what your grandma ate and just eat that way. 

Grains, nuts, and seeds should be soaked or sprouted to avoid gut irritants (known immune suppressants). My book, The Fit n Healthy Plan, The healthy diet & lifestyle plan made easy 

The Fit n Healthy Plan literally walks you through step by step what an ancestral diet is and how to incorporate it into your busy life. Includes easy instructions on how to soak your grains, nuts, and seeds too.

BONUS: This plan works by balancing your body’s metabolic systems while naturally removing the unwanted toxins that contribute to modern day diseases.

Check for low stomach acid. Test yourself by clicking this link: Low Stomach Acid Questionnaire.

Check for low thyroid. Test yourself by clicking this link: Low Thyroid Test Questionnaire.

Get your micronutrient test done. Sample Micronutrient Test. Go to this link to find out how: Micronutrient Test.

Do a detox. How toxic are you? Test yourself by going here: ADP Detox Questionnaire

Stay warm. Pathogens thrive in cold environments. Heat destroys them.

Stay hydrated and drink clean water. A good rule of thumb: Consume 1 litre of filtered water for every 50 lbs of body weight. Drink away from meals.

Practice good dental hygiene. I personally think not enough attention is given to good dental practices. Dental decay is a marker symptom of other diseases and metabolic imbalances including unhealthy digestive function. Brush teeth twice daily, Remembering to floss also. Oil pulling is a strategy that I’ve been doing every morning to keep my mouth clear of pathogens. 

Oil pulling, also known as “kavala” or “gundusha,” is an ancient Ayurvedic dental technique that involves swishing a tablespoon of oil in your mouth on an empty stomach for 4 – 20 minutes. This action draws out toxins in your body, primarily to improve oral health but also to improve your overall health. I use coconut oil and oil pull first thing in the morning while I make my organic cup of coffee. 

After I perform my morning oil pull, I scrape my tongue.

Tongue scraping also known as Jihwa Prakshalana, is the Ayurvedic self-care ritual done as an oral hygiene practice that removes bacteria, food debris, fungi, toxins, and dead cells from the surface of the tongue. 

The tongue is part of the first line of defense in your immune system. Scraping your tongue prevents toxins from being reabsorbed into your body and boosts overall immune function.

Take probiotics regularly. These are of proven benefit to keep your immune system healthy. Helps to prevent cold or flu. Look for probiotic made from human strains (not animal). Check out the HMF (human microflora) probiotics by Genestra. 

#2: Treat infections aggressively.

Take vitamin C to bowel tolerance Take enough that is sufficient enough to cause loose stools. This kills infectious microbes AND takes the load off the gut to allow for more energy to optimize the immune system. Look for a NON GMO source like C1000 by Genestra

Take zinc – 25 to 40 mg. The primary role of zinc is to activate over 200 enzymes with a vital role in immune function and digestion. Look for zinc picolinate by Genestra. 

Take yarrow. 30 drops in a little water, 3 -4 times a day. Yarrow is traditionally used in herbal medicine to relieve fever and colds. Look for organically grown and ideally from small farms for best results. Check out this Yarrow by J 

BONUS: More information on yarrow can be found in my blog post How I Stopped A Cold In One Day.

Take an herbal combination for colds/flus. This is great for children who don’t like to take supplements. Easy to administer. Simply place herbal drops in water or directly in the mouth. I personally use and recommend BIO – COLD/FLU by Jardins La Val’heureuse

Try a Master Tonic 

Master tonic (aka Fire Cider) is a traditional folk remedy infused with powerful anti-microbial, decongestant, and circulatory herbs and spices.

Take 1 tbsp every hour until symptoms clear. 

I took Daniels formula throughout the day for 4 days and not only did I really enjoy the taste, I felt it working with every shot.

As a preventative, take 1 tbsp every day. 


You can contact Daniel by clicking here Its all about the gut

Master Tonic ingredients: Garlic, Ginger, Horseradish, Turmeric, Onion, Hot pepper

Master Tonics healing properties include: Anti viral, anti microbial, and anti parasitic 

Switch to a low-carb Ketogenic Diet. Avoid grains, dairy, and limit fruit. Obviously, avoid all sugar!

Allow yourself to get a temperature. Viruses are very temperature sensitive. For a body to run a fever is a good thing as this event kills pathogenic viruses. Optimal temperature is 102.3 degrees Celsius.


Get outside sunshine. Sunlight on bare skin kills microbes. In fact, getting natural sunlight not only increases our vitamin D levels, but it also cleans our blood. We knew this long ago when it was used as an effective treatment for tuberculosis. 

Be good and kind to yourself. It’s OKAY to take some time off and just get to bed. Rest is one of your best medicines!

I Hope you’ve found this helpful to prevent cold or flu.

Here is a quick summary of the link provided above.


The Fit n Healthy Plan, The healthy diet & lifestyle plan made easy 


Low Stomach Acid Questionnaire.

Low Thyroid Test Questionnaire.

Sample Micronutrient Test.

Micronutrient Test.

ADP Detox Questionnaire


HMF (human microflora) probiotics


zinc picolinate



Want help optimizing your immune system, prevent cold or flu, and stay healthy? Please Contact Me.

Want your very own Personalized Nutritional Plan (including testing, assessment and plan) Get One On One Help HERE.

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