Top Chinese herbal and dietary recommendations to support immune health and help prevent or manage cold and flu symptoms this Winter

Herbal Recommendations

1. Garlic - Has antiviral and antimicrobial properties that may help reduce the frequency and severity of colds. Consuming garlic regularly (e.g., in meals or as a supplement) has shown promise in boosting immunity.
2. Echinacea - Known for its immune-stimulating effects, echinacea can help prevent colds when taken daily during flu season. It is also available as tea, tinctures, or capsules.
3. Elderberry (Sambucus nigra) - Rich in antioxidants and have antiviral properties that can reduce flu symptoms if taken within 24 hours of onset. Elderberry syrup or tea is a popular preparation.
4. Licorice Root - Contains glycyrrhizin, which has anti-inflammatory and antiviral effects. It may help reduce virus uptake by host cells, making it beneficial for colds and flu.
5. Green Tea (Camellia sinensis) - Rich in antioxidants, green tea supports immune function and may have mild antiviral properties. Drinking it warm can also soothe sore throats1.
6. Honeysuckle (Lonicera japonica) - A well-known antiviral herb with significant potential in combating various viral infections. Traditionally used in Chinese medicine, it has demonstrated efficacy against influenza viruses, SARS-CoV-2, and other pathogens.

Dietary Recommendations

1. Leafy Greens - Spinach, kale, and other greens are rich in vitamins (like vitamin C) and have antibacterial and anti-inflammatory properties.
2. Berries - Blueberries, cranberries, and elderberries are high in polyphenols, which enhance immune function by supporting T-cell activity.
3. Probiotic Foods - Yogurt with live cultures or fermented foods like sauerkraut improve gut health, which is closely linked to immunity.
4. Ginger - Ginger has anti-inflammatory properties that can soothe sore throats and reduce nausea. Add fresh ginger to teas or meals for added benefit.
5. Honey - A natural remedy for coughs, honey also has antimicrobial effects. Use it to sweeten teas or take a spoonful to soothe irritation.
6. Warm Liquids - Broths, herbal teas (e.g., ginger or chamomile), and warm water with lemon keep you hydrated while easing congestion and throat discomfort.

Lifestyle Tips

1. Stay hydrated with non-caffeinated beverages.
2. Use a humidifier to keep airways moist.
3. Prioritize rest to allow your immune system to recover.