10 Powerful Ways to Boost Your Immune System This Cold and Flu Season
While seasonal influenza (flu) viruses are detected year-round in the United States, flu viruses typically circulate during the fall and winter during what’s known as the flu season. The exact timing and duration of flu seasons varies, but flu activity often begins to increase in October. Most of the time flu activity peaks between December and February, although significant activity can last as late as May. Since the start of the COVID pandemic, the timing and duration of flu activity has been less predictable.
Now more than ever we need to focus on boosting the immune system naturally year round!!! OUR IMMUNE SYSTEM IS OUR FIRST RESPONDER DEFENDING AND PROTECTING US from potentially disruptive, harmful invaders. Our overall immunity determines how we will weather any onslaught of bacteria, mold, fungus, virus, parasites, heavy metals, and chemicals.
Fortunately there are plenty of natural, effective and safe, research-backed ways to supercharge your immune system and/or support your body as it combats the standard influenza.*
Our immune system is weakened by highly inflammatory lifestyle factors, such as:
A diet high in processed and refined carbohydrates
A high intake of sugar and grains
Emotional stress (arguments, money issues, limiting beliefs)
Chemical stress (toxic products in your laundry, cleaning and personal care products)
Physical stress (injuries, hidden infections, toxicity etc.)
Lack of restful sleep
Too much or too little exercise (depending on your state of adrenal glands)
Unexpected trauma and more…
While we are meant to be strong and resilient throughout life, we are more at risk for autoimmune conditions and infections when our toxic burden is high and the immune system is unable to function in the way it was designed to optimally perform.
We will be discussing all of those factors (+ some) in this article.
Remember that every effort counts. Be it small or large, inexpensive or more costly, your efforts count and either add to, or subtract from, vibrant health and strong robust immunity. Don’t ever think that one simple action a day won’t make a difference. Everything counts.
In this article, you’ll learn:
The symptoms of the flu
The importance of rest
The best herbs and supplements to support your immune system during flu season
How to care for your organs of detoxification and elimination to naturally protect against the flu
Symptoms of the Flu
Unlike the common cold, the flu tends to come on suddenly, and symptoms can range from relatively mild to quite severe. Common symptoms of the flu include[1]:
Fever
Chills
Cough
Sore throat
Runny or stuffy nose
Muscle or body aches
Headaches
Fatigue
Vomiting and diarrhea (more common in children)
How to Boost Your Immune System Against the Flu
If you’re feeling any symptoms of the flu, the first thing you should do is contact your healthcare provider. However, if you want to boost your body’s immune system and promote your natural defenses against the flu, follow the advice below to help keep your immune system strong all year long.
Get Plenty of Rest
When anyone gets sick, the go-to advice is always “take it easy and get plenty of rest.” While this is a lot easier said than done in our hectic modern lifestyle, the logic behind it remains solid.
Sleep is your immune system’s best friend. During the day when you’re running around thinking, doing, being, you’re using up a lot of energy and creating low levels of oxidation in your body, which is only natural.
However, when you’re sick, your body needs all that energy you’ve been using to fight off infections and calm down inflammation. Basically, it needs you to chill out so you can send some of that energy to your immune system.
Maintaining a proper sleep cycle is vital to the production of immune cells and signaling molecules that fight off infections coming from viruses and bacteria[2].
If you are not sleeping well, you could benefit from melatonin.
MELATONIN: THE IMMUNE WARRIOR HORMONE
The body’s number one antioxidant hormone, melatonin bolsters your immune system in an amazing way. It increases the antioxidant activity of two powerful chemicals, superoxide dismutase (SOD) and glutathione perioxidase. SOD is an anti-inflammatory that helps repair cells, specifically the damage they incur from the most common free radical in the body—superoxide. Much like SOD, glutathione is a powerful antioxidant and detoxifier. Like a resident handyman, it can repair free radical damage on the spot as well as clean up any toxins and the injury they cause.
Melatonin keeps both of these in the fight.
Recommended dosage of melatonin is 1 to 3 mg, preferably in a time-release form.
You can get my favorite time-release melatonin here
QUALITY SLEEPING HELPS YOU GROW NEW STEM CELLS
Getting enough sleep is essential for healthy bone marrow, which is where stem cells are made. These stem cells are essential for repairing everything from your immune system to your brain to your bones, and so much more. Stanford researchers have found that a sleep deficit of just four hours is enough to cut the activity of these stem cells in half. For stem cells to travel to where they’re needed in your body, you first need to get a full night’s sleep. Your investment in getting more high-quality sleep is one of the best you can make.
The key to getting good sleep is maintaining a good bedtime routine.
I recommend you read this article and create your bedtime routine.
Additionally, you can meditate and do restorative yoga in the comfort of your own home to calm the monkey mind and rest your body and mind.
Get Your Sweat On
Raising body temperature powerfully assists the body to kill bacteria, fungi, parasites and viruses. Many people have a low body temperature and, for this reason, cannot get rid of chronic infections. Common sites of infections are the sinuses, ears, eyes, bladder, throat and intestines.
SOAK IN THE GOOD STUFF
A nice hot soak can help build immunity by raising your body’s pH to an optimal level between 7.30 and 7.45, which makes it a less hospitable “terrain” for bacteria and viruses. Apple cider vinegar is especially good for relieving aches and pains as well as helping to eliminate uric acid deposits and carbon-based pollution through the skin.
I recommend the following soak twice per week during the cold and flu season and once per week at other times of the year.
Run a tub of the hottest water you can manage.
Test the water to prevent any scalding.
Pour in 2 cups of organic apple cider vinegar.
Optional: I love adding eucalyptus essential oil to my bath to open up my sinuses and airways!!! Try the medicinal quality certified pure tested grade eucalyptus here
While immersed, sip a glass of warm water mixed with 1 teaspoon of organic apple cider vinegar.
Get out of the bath when the water is cool.
Don’t shower for at least four hours afterward.
SAUNA THERAPY
Anything you can do to induce sweating will boost your immune system! But the best way is to use the Near Infrared Lamp Sauna. Its benefits are many including:
Skin rejuvenation. Sauna use slowly restores elimination through the skin. The skin is the largest organ of the body and a major eliminative channel. In most people, it is inactive, congested and toxic.
Sun exposure, use of synthetic clothing, bathing in chlorinated water and exposure to hundreds of chemicals damage the skin. Excessive sympathetic nervous system activity and emotions such as fear, anger and guilt cause blood to be withdrawn from the skin, contributing to inactivity of the skin.
Enhanced sweating. Sweating in a sauna is a by-product of applying heat to the body. The sweating process gently and safely helps eliminate all heavy metals and toxic chemicals. Medical studies demonstrate that most toxins can be eliminated through the skin, relieving the burden on the kidneys and liver. Sweating increases dramatically in most people after several months of daily sauna use.
Sweating during exercise is not nearly as effective for detoxification because exercise activates the sympathetic nervous system. Sympathetic nervous activity inhibits toxin elimination.
Exercise benefits. Saunas provide many of the benefits of exercise with much less expenditure of energy. These include enhanced circulation and oxidation of the tissues. Repeated sauna use can lower elevated blood pressure and improve the elasticity of the arteries. Saunas are most helpful for cardiovascular rehabilitation, arthritis, allergies, skin conditions and chemical sensitivity.
Decongesting the internal organs. Heating the body powerfully shunts blood toward the skin to dissipate heat. This decongests the internal organs and greatly stimulates circulation. Sinuses, joints and many other tissues benefit greatly.
Fever therapy (hyperthermia) for infections. Raising body temperature powerfully assists the body to kill bacteria, fungi, parasites and viruses. Many people have a low body temperature and, for this reason, cannot get rid of chronic infections. Common sites of infections are the sinuses, ears, eyes, bladder, throat and intestines.
Tumors, radiation poisoning and mutated cells. Hyperthermia also helps kill other types of abnormal cells. Tumors, for example, tolerate heat poorly. Raising body temperature hastens their death. Though not a conventional method, hyperthermia is a well-researched therapy for cancer. Heat also disables or kills cells mutated by radiation or damaged by other toxins.
Inhibiting the sympathetic nervous system. This is a tremendous benefit not offered by many therapies of any kind. It enables the body to relax, heal and regenerate itself much faster, causing recovery from many types of ailments.
Improving oxygenation, hydration, and circulation of the cells and organs. This is an enormous benefit. The sauna does this in ways that few other therapies can do.
Phototherapy. Modern medical care is starting to pay attention to the fact that shining light on the body at certain frequencies can activate specific enzymes. This method is also being used to activate drugs used for cancer therapy and other purposes.
And much more!!!
My favorite affordable sauna is Therasage. Use my code ‘be you’ to get 10% off to make it even more affordable!
Or if you are looking for a hot yoga type of experience, then invest into my personal favorite sauna here
Harness the Power of Plants
If you look back hundreds, even thousands of years ago, herbal medicine was a cornerstone of healing for many traditional cultures. Plants contain various compounds that work synergistically with your body to bring you back into balance in a safe, effective and natural way.
You name an ailment, and there is a plant out there that can help to address it. That’s why including herbal supplements, certified pure tested grade essential oils and teas should always be a part of your recovery process.
For the flu virus specifically, the following herbs have been found to be helpful:
Ginger
Ginger is well known for its ability to help with digestion, but what many people don’t realize is that this root also contains antiviral and antibacterial properties. Some research even shows that fresh ginger can block the attachment and internalization of respiratory viruses[3].
Additionally, Ginger contains antioxidants and anti-inflammatory molecules that aid in liver detox. It cleanses the body by stimulating digestion, circulation, and sweating. Its digestive actions may serve to cleanse the build-up of waste and toxins in the colon, liver, and other organs. Ginger is so powerful for liver support that it’s been shown to help relieve symptoms of nonalcoholic fatty liver disease
Turmeric
As a potent anti-inflammatory and antioxidant root, turmeric has been shown to inhibit the influenza virus. It does this by inactivating the virus, blocking its adsorption, and inhibiting its proliferation.
Research suggests that the bioactive compound, curcumin, is responsible for many of turmeric’s antiviral activities, with curcumins antioxidant activity plays a significant role[4].
Additionally, turmeric is a powerful liver-supporting spice as it provides the liver with protective antioxidants and assists in detoxification by promoting the production of liver enzymes. Turmeric also eases indigestion and lowers systemic inflammation.
Elderberry
Due to its rich levels of antioxidants and other bioactive compounds, taking elderberry syrup has been shown to reduce the severity and duration of flu symptoms. In fact, in one study, patients taking elderberries showed a relief of symptoms four days earlier than patients taking a placebo[5]. You can find elderberry as a syrup, as a tea, in gummies, and in powder or capsule form.
Green Tea
Green tea is rich in health-promoting compounds that have been studied for a wide variety of ailments. Theanine and catechins, in particular, seem to promote immune defenses against viral attacks.
In one study, researchers split a group of healthcare workers into two cohorts; a green tea group and a control group. They gave each cohort either a placebo (control) or green tea capsules every day for five months. At the end of the study, the researchers reported that the green tea group showed significantly fewer cases of influenza than the placebo group, giving insight into the potent antiviral activity of green tea[6].
Take Targeted Immune-Supporting Supplements
The flu can show up in many different ways. For some people, they’ll feel achy and a bit tired for a few days; for others, it can send them to the hospital and even be fatal. There are many factors that play into how the flu affects you, but nutrient status is one of the most important to look at.
There’s plenty of research out there on the flu virus and supplements that can support your immunity against viral attacks.*
Below are some of the supplements that I’ve found to be most heavily studied and effective for shoring up your defenses against the flu.
Zinc
Zinc plays a central role in your immune system, with a hand in both nonspecific and acquired immunity. From protecting the barrier of your skin to the regulation of immune cells, without enough zinc, your body could be left susceptible to a variety of pathogens[7].
For the flu virus, specifically, zinc is a crucial nutrient due to its role in cell-mediated immunity. This branch of your immune system initiates the engulfment of pathogens (like the flu virus) by phagocytic immune cells[8]. Research also shows that zinc has a potential antiviral activity that could be effective in treatment against influenza[9].
Necessary for over three hundred enzyme-dependent processes, zinc’s importance to your immune system starts with its ability to control many of the reactions to harmful invaders. In fact, a zinc-dependent enzyme is crucial for daily DNA repair; zinc is also critical to the white blood cell’s ability to attack invading bacteria and viruses and eliminate them.
Without adequate levels of zinc, the immune system can be erratic, resulting in massive inflammation. Any zinc deficiency can impair immune system function; our immunity often declines as we age in direct relation to declining levels of zinc. Zinc deficiency has been linked to pneumonia and other respiratory infections in seniors.
Good dietary sources of zinc include beets, seafood, eggs, and pumpkin seeds.
Although I typically recommend anywhere from 15 to 45 mg of zinc daily, many people over the age of 40 are highly deficient and need to take more.
Just keep in mind that the greater your zinc intake, the more likely it is to lower other mineral levels, including copper, manganese, molybdenum, chromium. Zinc needs to be balanced with copper in an 8:1 ratio of zinc to copper. It is important to test your zinc levels with the most accurate testing, which is RBC Zinc and/or hair tissue mineral analysis, rather than a plasma or serum blood test. Ideally, your zinc level should be in the upper half of normal. Ask your doctor to order RBC Zinc or contact me to order HTMA.
(You can buy it here)
Vitamins A and D
Vitamin D, a fat-soluble vitamin, is crucial for the health of your immune system. While you don’t want to go overboard with fat-soluble vitamins in general, in an acute flu state, making sure your body is replete with D is especially important.
Research shows that reduced exposure to sunlight (which results in reduced production of vitamin D) can impair your immunity and leave you more susceptible to the flu. In fact, it’s been suggested that the seasonality of the flu may be connected to the fact that during the Fall and Winter, many people stay indoors and are exposed to less natural sunlight[10].
In one study, infants given high-dose vitamin D were significantly less susceptible to the flu. For those that did contract it, taking vitamin D resulted in shorter durations of fever, cough, and weezing[11]
In addition to fortifying the immune system in general, vitamin D contributes to creating a stronger barrier to viruses by increasing the antimicrobial compounds in mucous membranes—our first line of defense. These membranes are found in your nose, mouth, eyes, lungs, and windpipe. Research supports that vitamin D improves viral immunity by strengthening mucous membranes.
The best form of vitamin D is sunshine. Opt for at least fifteen to twenty minutes at midday in direct sunlight. You want as much of your skin exposed to natural sunlight as possible, with particular attention to legs and arms (be mindful not to burn). And no, sitting by a window is not enough. You need to physically be in the sunlight. This becomes increasingly important in the winter months when we stay indoors and typically have less exposure to sunlight. Natural vitamin D becomes even more critical as the cold and flu season takes hold.
Vitamin D is fat-soluble, so it will typically be found in fatty foods. Sources include beef liver, cheese, egg yolks, fatty fish and fish oil, and even mushrooms, which seem to be the only nonfat food source rich in this vitamin.
Like magnesium, vitamin D supports calcium absorption, helping to create strong bones.
As it stands, the RDI (Recommended Daily Intake) for vitamin D is 600 IU (international units) per day. However, in 2014, research from the University of Alberta showed that the official RDI of vitamin D from the National Academy of Medicine is significantly lower than needed to maintain a healthy body. According to the researchers’ statistical analysis, the RDI should actually sit at 8,895 IU per day to ensure that the vast majority of the population has adequate vitamin D in their system. The researchers do note that this dose is higher than any previously studied dose, and caution should be taken when interpreting this number.
I recommend a daily vitamin D intake of 2,000 to 5,000 IU of the D3 fat-soluble version of the vitamin, which is more bioactive than D2.
(You can buy it here)
Ask your health-care practitioner to ascertain your vitamin D level in a blood test and strive for levels of 50 to 80 ng/ml. Ideally, vitamin D should be taken along with vitamin K2 to be sure that the increased level of calcium that is being absorbed is directed to your bones and not your arteries.
Vitamin C
Vitamin C is likely the most well-recognized vitamin for immune health. And since it’s water-soluble, you really can’t go overboard (although your digestion may disagree).
Research shows that taking vitamin C when you start experiencing symptoms of respiratory infection like the flu can decrease symptoms up to 85%[12].
You want to take high dose Vitamin C when you have an active flu or infection. It should be noted that high doses are considered around 3000-5000 plus mg a day.
For some, this may lead to digestive issues, so you can titrate up your vitamin C consumption to the point where your stomach can handle it. If you get loose stools, take a little bit less C and this should be your ideal dose.
I recommend a time-release vitamin C, with a recommended daily dosage of 2 to 5 g daily.
(You can buy it here)
Selenium
Selenium is an essential mineral that plays a role in a number of biological processes, including reproduction, DNA synthesis, thyroid hormone metabolism, and immunity. Selenium seems to play a role in both adaptive and innate immunity[14]. Selenium can also protect against viral replication, slowing down the onset of the flu.
Unfortunately, selenium deficiency affects anywhere from 500 million to 1 billion people worldwide, with the United States being significantly impacted[22].
Research shows that a deficiency in the mineral selenium may provoke the flu virus to become more virulent, resulting in more severe symptoms[13].
(You can buy it here)
The Air You Breathe
A 2019 Harvard University study analyzed hundreds of virus risk factors, including such contributors as age, hand washing, contact with larger numbers of people, adequate sleep, and flu shots. Its findings concluded that the biggest risk factor in determining whether someone developed a respiratory infection was related to the dryness of the air they were breathing. Those studied who were breathing drier air were found to be far more likely to develop an infection.
Dry air enables a virus to travel farther and survive longer.
Researchers also explained that dry air harms our natural immune barriers—our mucous membranes, whereby they become thinner and less protective.
The answer: a humidifier with an optimal range of humidity from 40 to 60 percent.
I suggest prioritizing adding a humidifier in the room where you sleep, since many immune functions and repair are taking place during sleep, as well as having a somewhat controlled environment for a prolonged period of time.
However, if possible, you might want to add personal humidifiers to your office, kitchen, and other areas where you spend significant amounts of time.
My favorite humidifier is from doTERRA because it is easy to clean and you can actually put essential oils into it! You can get it here
Diffusers will also humidify your air (not as much as the humidifier above but still totally worth it!!!). I recommend diffusing on guard essential oil blend for its ability to kill viruses and bacteria airborne. You can watch my masterclass on essential oils here
Wash Your Hands the Right Way
Much of 2020 was dominated by the mandate to wash our hands. We all know how to do it and that it saves lives as well as greatly protects against illness through reducing exposure to bacteria and viruses as well as mold and parasites.
What you may not know is that it is the preferred protector because hand washing with soap gives two levels of protection, whereas hand sanitizer provides only one.
Since most viruses have a fatty outer layer, soap binds with the fat layer at a molecular level and both kills and eliminates viruses—hand sanitizer simply kills the virus but can leave remnants of it on your hands. Therefore, some virus remnants may not be completely neutralized, leaving you with less protection.
If you wash your hands whenever soap and water are available, using the twenty-second approach and covering all areas of both hands (including tops of your hands, thumbs, and in between your fingers), it is the much better choice.
For times when soap and water are not available and hand sanitizer is your best option, be sure it contains at least 60 percent alcohol. Any lower concentration may not kill viruses.
I personally use nontoxic soap called On Guard Foaming Hand Wash, made with natural plant oils, including thyme, which according to the EPA has been found to contain virus-killing thymol. You can boost your immune system while washing hands!!! Get it here
And if your hands get dry from washing hands in the winter, try this amazing hydrating, silky, nontoxic rose hand lotion
Clear Congestion with a Neti Pot
One of the common symptoms of the flu is nasal congestion. While it may not sound like that big of a deal, nasal congestion can have a huge impact on sleep quality.
Using a neti pot helps to rinse away debris and excess mucus from your sinuses, allowing you to breathe easier.
Although some people are turned off by the idea of a neti pot, it’s actually quite simple to use.
As a note, always use distilled or sterilized water, you don’t want to introduce bacteria or other harmful compounds that could be in your tap water into your nasal passageway (that’s very close to your brain!).
Begin by adding a warm saline solution (either what’s provided or distilled water with salt) to your clean and dry neti pot. I also add 1⁄2 teaspoon or 15 ml of colloidal silver to the water to clear mucus from my sinuses. It works like a charm!
Bend over your sink and turn your gaze down to the bottom of the sink.
Turn your head to a 45-degree angle.
Press the spout of the neti pot against the nostril closest to the ceiling.
Allow the saline solution to flow through your nasal passage in one nostril out the other, while you breathe through your mouth.
(note: you may need to do some adjusting until the flow is seamless, and if you are very congested it may take a few seconds to start to move through.)Once the pot is empty, repeat the steps above on your other nostril.
Keep Your Liver Happy
It’s no secret that I’m a big advocate of liver health. This organ carries out more than 500 vital functions to keep your body working properly, so you can bet that it has a significant role when it comes to immunity[15]. Your liver is on the front lines of your immune system.
If you want to focus on protection against disease or virus of any sort, liver health is a huge part of the puzzle. While there are many things you can do to keep your liver happy, the overarching theme is to watch what you put in and around your body. If it’s a toxin, your liver is going to have to deal with it. Therefore:
Limit alcohol intake
Eat as clean as possible
Use natural personal care products (toxin-free)
Use natural home care products
Supplement with liver-supportive nutrients like broccoli sprouts, burdock root, dandelion, and schizandra berry.
By giving your liver the nourishment it needs, you allow this vital organ to do its job more efficiently. In turn, it can support your immune system more effectively and help you avoid viruses like the flu.
You can learn ALL about detox and liver health in my amazing online course!
Support Your Lungs
Influenza is a respiratory infection caused by the flu virus. Therefore, if you want to keep your body strong enough to fight the flu, focusing on the most vulnerable organ, your lungs, makes sense.
There are several ways that you can support lung health. To make your lungs physically stronger, exercise and deep breathing are excellent practices[16][17][18].
If you’re already feeling tightness in your chest, however, inhaling essential oils like rosemary and eucalyptus can support a healthy inflammatory response and relief to your lungs, as well as support the production of mucus[19].
Learn more about using essential oils for respiratory health here
Finally, consuming antioxidant-rich foods (particularly foods rich in sulforaphane like broccoli sprouts) can help to protect the lining of your lungs from oxidative damage caused by infections[20][21].
Takeaway
Coming down with the flu can be incredibly debilitating. Body aches, coughing, fever, chills, it’s enough to put your life on hold completely. And yet, every year, we face the flu season where millions of people catch this virus and are bedridden for weeks at a time.
Luckily, there are plenty of tactics you can take to support your body’s natural defenses and boost your immune system.
If you start feeling symptoms of the flu, the first thing you should do is grab your herbs, medicinal grade doTERRA essential oils, pharmaceutical grade supplements and start dosing yourself to rev up your immunity. Be sure to get plenty of rest, and take care of your body by nourishing organs that assist in immunity like your liver and lungs.
To protect yourself against flu altogether, however, your best course of action is to take proactive steps towards boosting and reinforcing your immune system.
And one of the top things I recommend to do just that is to start (if you haven’t already!) a solid detox regimen that can boost your body’s natural defenses in the event that you do come into contact with the flu virus.
Please follow the recommendations in my detox program to build up your immune system!!!
The Vitalizing Detox
is an all-in-one program that provides you with everything you need to finally STOP living in fear and deprivation and start enjoying life confidently!
Enhance your physical and mental performance, enabling you to perform at your best every day.
Boost your energy levels and productivity to accomplish more throughout the day.
Strengthen your immune system, making your body more resilient against diseases and viruses that cause inflammation, skin issues, and joint pain.
Improve your cognitive function and clarity, allowing you to make better decisions and think more creatively.
Enhance your hormones to eliminate mood swings and reduce stress, creating a sense of peace and well-being in your daily life.
Regain balance and harmony in your body, mind, and spirit, leading to a more fulfilling and purposeful life!
Remember, the flu season is nothing to be afraid of as long as you know how to arm your body to optimize immunity.
References
Besedovsky, Luciana, Tanja Lange, and Jan Born. “Sleep and immune function.” Pflügers Archiv-European Journal of Physiology 463.1 (2012): 121-137.
San Chang, Jung, et al. “Fresh ginger (Zingiber officinale) has antiviral activity against human respiratory syncytial virus in human respiratory tract cell lines.” Journal of ethnopharmacology 145.1 (2013): 146-151.
Dai, Jianping, et al. “Inhibition of curcumin on influenza A virus infection and influenzal pneumonia via oxidative stress, TLR2/4, p38/JNK MAPK and NF-κB pathways.” International immunopharmacology 54 (2018): 177-187.
Zakay-Rones, Z., et al. “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections.” Journal of International Medical Research 32.2 (2004): 132-140.
Furushima, Daisuke, Kazuki Ide, and Hiroshi Yamada. “Effect of tea catechins on influenza infection and the common cold with a focus on epidemiological/clinical studies.” Molecules 23.7 (2018): 1795.
Shankar, Anuraj H., and Ananda S. Prasad. “Zinc and immune function: the biological basis of altered resistance to infection.” The American journal of clinical nutrition 68.2 (1998): 447S-463S.
Sandstead, Harold H., and Ananda S. Prasad. “Zinc intake and resistance to H1N1 influenza.” American journal of public health 100.6 (2010): 970.
Ghaffari, Hadi, et al. “Inhibition of H1N1 influenza virus infection by zinc oxide nanoparticles: another emerging application of nanomedicine.” Journal of biomedical science 26.1 (2019): 70.
Mawson, Anthony R. “Role of Fat-Soluble Vitamins A and D in the Pathogenesis of Influenza: A New Perspective.” ISRN Infectious Diseases 2013 (2012).
Zhou, Jian, et al. “Preventive effects of vitamin D on seasonal influenza A in infants: a multicenter, randomized, open, controlled clinical trial.” The Pediatric infectious disease journal 37.8 (2018): 749-754.
Gorton, H. Clay, and Kelly Jarvis. “The effectiveness of vitamin C in preventing and relieving the symptoms of virus-induced respiratory infections.” Journal of manipulative and physiological therapeutics 22.8 (1999): 530-533.
https://www.sciencedaily.com/releases/2001/06/010608081506.htm
Steinbrenner, Holger, et al. “Dietary selenium in adjuvant therapy of viral and bacterial infections.” Advances in nutrition 6.1 (2015): 73-82.
https://www.hopkinsmedicine.org/health/conditions-and-diseases/liver-anatomy-and-functions
Cheng, Y. J., et al. “Effects of physical activity on exercise tests and respiratory function.” British journal of sports medicine 37.6 (2003): 521-528.
https://www.lung.org/lung-health-diseases/wellness/exercise-and-lung-health
https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
Fischer, Juergen, and Uwe Dethlefsen. “Efficacy of cineole in patients suffering from acute bronchitis: a placebo-controlled double-blind trial.” Cough 9.1 (2013): 25.
Jiao, Zongxian, et al. “Sulforaphane increases Nrf2 expression and protects alveolar epithelial cells against injury caused by cigarette smoke extract.” Molecular medicine reports 16.2 (2017): 1241-1247.
https://www.nih.gov/news-events/nih-research-matters/broccoli-compound-may-combat-copd
Aparna P. Shreenath; Muhammad Atif Ameer; Jennifer Dooley. Selenium Deficiency. Treasure Island (FL): StatPearls Publishing; 2021 Jan.