12 Things That Need to Part of Your DIY Flu Fighting Kit This Winter

You're feeling a little run down and your co-worker just came down with a cough. You know it's flu season and are worried you might have been bitten by the bug. Be prepared this year with a flu fighting kit filled with proven remedies recommended by doctors and health care professionals.

Flu shot

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We would be remiss if we didn't mention the flu shot as being part of your flu fighting kit. And don't let the myth that the flu shot will give you the flu steer you away from the needle. It's simply not true. "The flu shot will not give you the flu," states Dan McGee, MD, from the Helen DeVos Children's Hospital in Grand Rapids Michigan. "Some people may experience some soreness at the injection site and low grade fever, but this is not the flu." And, you need to get the flu shot each and every year, even if you got it last year. "Every year the influenza viruses mutate, sometimes a little, sometimes a lot," says Dr. McGee. In response, the flu shot is reformulated every year so you can have immunity to the strains that are the most likely to hit that year.

Make disinfecting your job

Germs in public spaces are pretty obvious but germs at home may hide in places we least expect, like a shower curtain. "It is important to remove harmful germs from common areas of the home, school, or the office," says Tanya Altman, MD, pediatrician and author. "Use a disinfectant approved to kill cold and flu viruses, like Clorox Disinfecting Wipes, to wipe the surfaces touched most frequently—like doorknobs, light switches, faucets, or toys." Washing your hands after using the bathroom and frequently during the day is a given, but Dr. Altman tells her patients and own children to also wash after playing outside or before eating. If you really want to close the doors to germ entry locations, wash your hands before touching your eyes, nose, and mouth. Keep a handy variety pack of disinfecting wipes, spray and gel for those times when washing with soap and water isn't available.


echinaceaAlexander Raths/Shutterstock
If you want to stave off the flu, start popping some echinacea. It's a natural remedy that really works. Jacob Teitelbaum, MD, a board certified internist, recommends Echinaforce. "In head on studies with TamiFlu, it was found to be equally effective. This product acts like a birth control pill for the viruses, keeping them from replicating." says Dr. Teitelbaum. "It can be used to prevent infections, and also to knock them out more quickly when taken at first sign of an infection." Check out these other natural remedies that really work.


almondsRuttawee Jai/Shutterstock
Stress and a weakened immune system are like welcome signs for the flu to invade your body. To fight the flu, take care of you. "Your body is a living organism that needs daily care in order to tackle all the harmful germs that come our way," says Katharina Kaiser, Freeletics Nutrition Specialist. Still, even with the best intentions, you may get the flu. Almonds can boost your health when you're feeling down. "One cup contains nearly 50 percent of your daily recommended amount of vitamin E, which boosts your immune system and reduces stress," says Kaiser. Find out all the other ways stress can make you sick.

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ProbioticsIldi Papp/Shutterstock
We all have heard by now how important it is to have good bacteria in our gut for healthy benefits like a smooth running digestive system but research shows that 80 percent of our immune system is located in our gut. "When we do not have enough "good bacteria" in our system, pathogen take over and leave us susceptible to infections, disease, cancers, and other disorders," says Rebecca Lee, RN and creator of Remedies for Me. "Eat probiotic-rich foods year round to build up a strong immune system," recommends Lee. This includes foods like yogurt, Kefir, kombucha, and fermented foods. Or you can also try a probiotic supplement.

Elderberry extract

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Elderberry extract is one of the most effective immunity-boosting foods you can stash in your flu fighting kit. Dr. Teitelbaum says it's his first choice for fighting colds and flu bugs and should be started within 24 to 48 hours of the flu. "Its mechanism is fascinating," Dr. Teitelbaum explains. "Like pirates trying to board a ship, these viruses have hooks called hemagglutinin spikes, which they use to grab onto cells and penetrate them. Elderberry neutralizes these hooks, so that the viruses can't grab onto your cells and infect them." He recommends ViraPro, which contains elderberry, and immunity systems boosters zinc, vitamin A, and vitamin D. Check out these other proven immune-boosting foods.


gargleEmily frost/Shutterstock
Get ready to swish and spit. One study, which Gustavo Ferrer, MD, pulmonologist and author of Cough Cures, calls promising, show gargling cuts acute viral respiratory infections by 40 percent. Some participants in the study gargled with povidone-iodine, while others gargled with water. Both methods resulted in few upper respiratory tract infections, but Dr. Ferrer recommends not gargling with the antiseptic, providone-iodine as it toxic and shouldn't be used orally. "Instead, use saline or saline with Xylitol, such as Spry Natural Oral Rinse. These are safe and effective and there is growing evidence for their use," says Dr. Ferrer. Or try one of the 16 natural gargles to soothe sore throats.

Essential oils

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If scents of cinnamon make you feel warm and cozy inside, then you may want to add essentials oils to your flu fighting kit. Aromatic and naturally occurring essentials oils will definitely soothe and comfort flu symptoms but studies show there is evidence they are antiviral and antibacterial. "The combination of the two has not been studied but it is an acceptable practice with low risk and high potential benefit," says Dr. Ferrer. "There is no research to support the safety of nebulized oils," warns Dr. Ferrer. Use them topically or vaporized but don't try nebulization directly to the nose and lungs Dr. Ferrer says as it can damage the lung tissue. Get the scoop on how to safely use essential oils with this handy reference guide.


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humidifierDmitry Galaganov/Shutterstock
If you haven't used your humidifier since last winter, it's time to find it and clean it before flu season hits. A humidifier is a must for flu season. "Some studies show that during winter time humidity drops to less than 10 percent, a condition that favors viral infection transmission. When humidity is increased between 40 to 60 percent, viral transmission drops," states Dr. Ferrer A warm mist humidifier for adults and a cool mist humidifier for children (to prevent burns) with a humidity monitor will ensure the humidity levels are in the flu fighting zone.



oilAntonina Vlasova/Shutterstock
This herb belonging to the legume family has been used in traditional Chinese medicine for thousands of years. "Research shows that astragalus has antiviral properties and stimulates the immune system, suggesting that it may help viral invasion," says Elizabeth Trattner, MD, an acupuncture physician. "Astragalus increases white blood cell production so that the body can manufacture its own anti-viral compounds alpha- and gamma- interferon, which generally protect against viral invasion," says Dr. Trattner. You can take astragalus in tincture form, pill form, or as a root.



You may have seen commercials for chicken growers that use oregano instead of traditional antibiotics to prevent disease. Turns out, the chicken growers are on to something as oregano is one of nature's most power antibiotics. "Research shows oregano oil contains terpene and carvacrol, which are natural chemicals that actively fight off bacteria, fungus, yeasts, parasites, and viruses," says Lee. You'll want to look for "P73" (polyphenol 73 percent) on the label to get the high-grade medicinal wild oregano. Discover nature's other antibiotics.



When you feel miserable, a hot cup of tea is a comforting way to ride out a cold—add certain spices and herbs and it will also fight the flu. Tasty combinations like this ginger and turmeric herbal tea  provide soothing relief. The ginger helps with nausea and turmeric has anti-inflammaory and antioxidant properties, which according to Lee, as been widely used to treat flu symptoms including coughs, congestion, and headaches. Here are 14 more ways tea fixes what ails you.

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