We are well into autumn and heading for winter, and we have dealt with the first waves of respiratory illnesses and allergies. Sniffles, sneezing, and sore throat are symptoms of colds, flu, and allergies; so how can you tell them apart? All of them affect your respiratory system, but each have their own features. Allergies are not caused by viruses, but by exposure to an allergen that causes stuffiness and sometimes, itchy, watery eyes. Symptoms can last as long as six weeks during the height of the pollen seasons in spring, summer, and fall.
Colds and flu share many of the same symptoms of runny, stuffy nose, cough, and sore throat. As a rule of thumb, flu is more severe and includes fever, headache, fatigue, and general body aches. These symptoms are less common when you have a cold, and most people recover on their own without medical care.
“Prevention is the best medicine” is a quote attributed to the Dutch philosopher Erasmus, and it is a fundamental principle of healthcare. We all know the “cover your cough” mantra, and my personal favorite is “never waste an opportunity to wash your hands.” But what can we do to boost our immune system and remain healthy?
Go for a brief walk. Not only does your body produce Vitamin D with 5-30 minutes of sun exposure on bare skin, your circulatory system has specialized white blood cells called Killer T cells that patrol your body and eliminate pathogens that could make you sick. Vitamin D is essential for a healthy immune system, and supplementation during the cooler months can prevent illness.
Get enough sleep. Studies show that chronic sleep deprivation increases the chances of getting the common cold threefold. Both walking and sleeping can help manage stress, which also significantly impacts our health.
While no single food will prevent illness, a quality diet helps maintain a functional immune system. However, there are concoctions that can be used to boost and support our health through the “cold” months, and you can make them at home. I just made a traditional tonic that promises to boost the immune system through the winter months, and whether you take it by the spoonful or use it in your cooking, this old school fire cider packs a garlicky, vibrant punch. (Last cold and flu season, Macon Sense shared a different fire cider recipe. Click here to read it.)
Fire Cider with Star Anise
- 3 ounces ginger root
- 3 ounces yellow onion
- 1 ½ ounce garlic cloves
- 1 ½ ounce horseradish
- 1 ½ ounce jalapeños
- 3 star anise pods
- 1 Ceylon cinnamon stick
- 2 cups raw apple cider vinegar, plus more as needed
- ½ cup honey
Dice the ginger, onion, garlic, horseradish, and jalapeño and place into quart size jar with the star anise and cinnamon stick. Cover with apple cider vinegar, adding more to cover the contents of the jar as needed. Seal the jar and store it away from direct sunlight for at least a month and up to six weeks, shaking daily. Strain the vinegar, discard the solids, and stir in the honey until fully dissolved. Store on your counter top for six months or in the refrigerator for up to 18 months.
While you are waiting for your fire cider to develop, you can ferment garlic in honey and have a similar immune booster ready in one week. Honey is shelf stable and can sit on your counter for months. Buy local honey and support our local farmers markets; our health and community depend on it!
Place garlic in a jar. Pour honey over garlic and stir to combine, making sure all the garlic gets coated. Seal the jar and let it sit at room temperature for three days. Unscrew and remove lid to let out any gasses; give garlic honey a stir. (You’ll most likely see tiny bubbles at this stage, which means the fermentation process has started.) Reseal jar and let sit, stirring once every other day, at least one week before using.
Take a spoonful of the garlic infused honey as well as a piece of the softened, fermented garlic clove daily, as desired.