Start With A Clean Diet

Ditch the dairy, sugar, and processed foods – These foods create mucus in the body. Mucus increases sinus and chest congestion, coughs, and a nice breeding place for cold and flu bugs.

Two cans of soda (which contain 24 teaspoons of sugar) suppresses the immune system by 92 percent for up to five hours, according to Kenneth Bock, M.D., an expert in nutritional and environmental health.


Stay well hydrated and well nourished

water, tea, and make home made chicken vegetable soup (recipe can be found in both of my books). I would strongly recommend not using bouillon cubes, canned broth, or store bought soup. They are not healthy. They are very processed, acid forming, loaded with table salt, chemicals, and often hidden MSG, all of which will make you even more sick.

10 Natural Remedies

It’s tempting to run to the nearest drug store and buy something for quick relief. But over the counter products will suppress symptoms and prolong your cold, flu, or cough. Natural supplements on the other hand, will boost your immune system.


1. ACV (Raw Apple Cider Vinegar)

ACV breaks up mucus, fights yeast, and kills harmful bacteria. Excellent for chest colds and coughs.

A few different ways you can take ACV:

  • My Daily Detox Drink 2-3 times a day. This is the best “flu shot” you can take!! It’s cleansing, anti-bacterial, anti-viral, stimulates digestion, boosts immune system, mineral rich, alkalizing, anti-inflammatory, anti-fungal, nourishing, and detoxifying…all in one shot.

  • ACV tea – Add 1-2 tbsp ACV to warm water and sip on it. If you need to add raw honey that’s ok. But add very little because although it is “healthier” sugar, it is still sugar.

  • Cough syrup -If you have young kids, you can make a cough syrup by mixing 1tsp raw honey, and 1 tsp ACV. Stir it together for them to take.


2. SBO Probiotics (beneficial gut bacteria that are CRUCIAL for health)

You cannot be healthy without beneficial gut bacteria. Over 60% of your immune system is in your gut.

SBO Probiotics are unique because they boost your immune system by populating AND multiplying healthy bacteria that fight off dangerous pathogens and bacteria.Raw fermented kombucha tea, water kefir, and cultured vegetables are also and excellent sources of beneficial bacteria.

3. Colloidal Silver (natural antibiotic)

Colloidal Silver is also anti-bacterial, anti-fungal, and anti-viral. I take it daily to boost my immune system and for it’s many other uses such as eye and ear infections, healthy gums, destroy pathogens, and prevent yeast overgrowth.

I make it into a mouth wash by adding peppermint essential oil  anti-bacterial an excellent way to relieve sinus congestion instantly.

4. Allimax (garlic extract- natural antibiotic)

I keep Allimax on hand at all times. It is a garlic extract (allicin). Works very well for both viral and bacterial colds and flu’s.

5. Activated Charcoal (great for stomach flu)

If you have stomach flu, activated charcoal can be a lifesaver. It is an excellent way to get the bad guys out fast. Activated charcoal is also great for detox.

6. Echinacea (boosts white blood cell count)

The best way to take echinacea is either in tea or tincture (dropper bottle). Tea is often better simply because it warms you up and helps keep your fluid intake up.


7. Lomatium (chest colds and coughs)

Anti-bacterial, anti-viral, usually comes in a tincture. Works well for respiratory infections.

8. Zinc (lozenges for sore throat)

Your immune system needs zinc, and it works best in lozenges. I like “Sambucus”zinc lozenges. They are relatively low in sugar and use real sugar, add Elderberry (great for flu), and they taste good. I do not recommend taking zinc long term. It can lead to copper and iron imbalances or deficiencies.

9. Vitamin C

I recommend “Natures Way” because it is 100% real food

Vitamin C is notorious for colds and flu’s. However, most people buy pills that are made from synthetic ascorbic acid, which is a chemical, not a whole food. Your body needs the whole food.

10. Essential Oils

Essential oils can have amazing immune system boosters and decongestants. I use peppermint essential oil for colds and flu. If you would like to learn more about how to use essential oils and how to determine which oils are best for you, you can go to

All the best to your health!

Catherine Rudolph, CNC
Certified Nutrition Consultant