How to Avoid Illness in the Winter – Practical Holistic Tips

by Svetlana Kogan, M.D.

As we say farewell to the year that brought us political tensions and hurricanes, here are some practical “on the go” ways to keep yourself and your loved ones healthy this winter:

Grate a little ginger on your meal.
Ginger is packed with compounds that trigger up to a 30% increase in germ-killing T-cells, plus can cut two days off the length of colds, researchers say. Add ¼ teaspoon to rice, stir-fry, soup, or casserole recipes.

Slice up some fruit.
Eating 2 cups of fruit daily could cut your risk of infection by 85% by providing antioxidants to boost your immune cells. Brightly colored fruits are the most effective. So, make sure your shopping basket contents burst with colors.

Orange colored snacking.
USDA research found that dried apricots are packed with beta-carotene, a phytonutrient which spurs a 33% rise in blood levels of virus-fighting T-cells. Other great natural sources of beta-carotene include pumpkin pie, sweet potatoes and carrots.

Go for the garlic.
Garlic is packed with more than 70 immunity boosting compounds. Just one clove daily could strengthen your ability to fend off viruses by 40%. Lightly cook garlic to eliminate the odor or try Kyolic odor free garlic extract as a supplement.

Keep your supplements by the coffeemaker.
This will help remind you to take them daily, and may help you avoid 17 sick days per year. Most immune boosting supplements are best taken with food, so the juxtaposition with breakfast items makes sense.

Keep your personal hygiene items clean.
Airborne viruses and germs from your bathroom visitors can contaminate your own toothbrush. So, keep it covered and dip it into a 3% hydrogen peroxide solution or antiseptic mouthwash solution like Scope once a week.

Take a mini-nap.
A daily 10 minute siesta, especially if you are over 65, can boost your body’s ability to ward off viruses by 50%. The credit goes to antibodies, whose production is powered up by such mini naps.

Ask him/her for a backrub.
Massages, whether done by a loved one or a professional, reduce the production of immunity-weakening cortisol, firing up white blood cell function by 25%.

Contrast showers.
While hot soaks are great in the evening, as they relax you and help you fall asleep, in the mornings I prefer contrast showers, also known as contrast hydrotherapy. Contrast showers improve your circulation, boost your immune system, stimulate brain function, and have a host of extra perks like helping with candidiasis and depression. To do: shower in hot water for 3 minutes, then switch to cool/cold water for 1 minute only, repeat 3 times and make sure to finish with cold water.

Enjoy the outdoors.
Exercising for as little as 10 minutes revs your immunity for 3 hours. Harness even more benefits by walking or jogging with a friend – laughter and good vibes will amp up your germ killing antibodies’ production even more.

And finally . . . . .
Stay positive and fight stress with gratitude
People who think a lot of positive thoughts have the strongest immune systems, thanks to their lower output of harmful stress hormones. Mindfulness will also fire up your production of immunoglobulin A, one of the body’s first lines of defense against the viruses – speeding your recovery time and cutting your risk of getting future infections by 13%. There are so many ways to be grateful: meditate, pray, volunteer, and take care of someone
weaker than yourself.

Wishing you all a happy and healthy 2025!

The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. is a Board-Certified Internal Medicine, Holistic & Functional Medical Doctor with 25 years of experience. Her website is CustomLongevity.com Office Phone: 239-676-6883