There are plenty of common foods that contain high levels of zinc, including chicken, chickpeas, and cashews, to name a few. To address a dietary gap or to consume a guaranteed amount, zinc can also be taken as a supplement. What’s more, “elderberries are an excellent source of antioxidants, which help to maintain a strong immune system,” functional medicine doctor Tiffany Lester, M.D., previously told mbg. “Especially against viruses.” It can be taken in gummy or syrup supplement form, but look out for added sugars when purchasing elderberry. If you’re eating the berries themselves, Carrasco recommends cooking them to kill any toxic substances that may reside in an unripe berry. Another helpful way to clear out the sinuses is with steam. Integrative doctor Erika Schwartz, M.D., suggests using a humidifier in the bedroom while sleeping and taking a steamy shower once or twice a day. Want extra support? Consider adding honey to your water. Studies have shown that honey is an effective cough suppressant and may promote better sleep in children over the age of 2. Plus, honey contains antioxidants that help lower oxidative stress and inflammation. “Through this mechanism, honey can contribute to reinforcing our immune system and could potentially shorten the length of a cold,” registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., said. If light movement feels good to you, walking or taking a gentle yoga practice may be OK, but family medicine physician David Cutler, M.D., says anything more strenuous “can cause you to sweat more, become more dehydrated, and expend energy on exercise instead of on fighting off the illness.” Overall, prioritizing rest and hydration is more beneficial when you’re sick than getting in a quick workout. Stress management is another helpful tool for supporting both the gut and the immune system, so engaging in meditation, yoga, or other stress-relieving techniques may keep a cold at bay. Avoiding unnecessary inflammatory foods or drinks is an essential component to offsetting a cold. Things like refined sugars, processed foods, alcohol, and tobacco lower the immune response and will only lengthen the duration of the cold, Schwartz tells mbg.
