February is the peak of flu season, which began in October and lasts until May. This year, the flu has been especially severe and widespread. The flu has killed 85 adults and 20 children, and death tolls keep rising. Alabama declared a state of emergency due to flu. There are shortages of medications like Tamiflu, IV bags, and some hospitals are overcrowded. Although widely touted in the media, the flu shot may be only 10% effective, and may not suppress the most prevalent H3N2 strain.

Social isolation may be the best way to keep from getting the flu, but it just isn’t possible in a world where we must go to work and school. You can reduce your risk through personal hygiene (like frequent handwashing, avoiding touching your hands to your face), boosting your immune system, and leading a healthy lifestyle. If you become sick, stay home to avoid spreading viruses to others.

To keep your immune system strong, get enough sleep – a tired body has a weaker immunity against viruses. Reduce stress; adrenaline and cortisol weaken your immune system. Get moving outdoors; fresh air and exercise improves your respiratory function and circulation.

Eat lots of fruits and vegetables. Drink plenty of water to stay hydrated. Vitamins and minerals – like C, D, zinc – are important disease fighters. Get lots of them. Citrus is high in vitamin C; egg yolks, fish and dairy products provide vitamin D, and zinc is found in spinach, wheat, meat, and seeds.

If you do get sick, see your doctor and get necessary medications. Here are some foods to help you cope with colds and flu.

One of the most potent natural flu fighters is the common little elderberry, which has been used to make elderberry syrup for thousands of years. The syrup or extract can be mixed with hot water to make a tea. High in antioxidants, elderberry provides strong immune system support. It may even reduce flu symptoms and shorten its duration.

Tea. A hot beverage will help hydrate and warm up someone suffering from chills. By inducing sweating, it can reduce a fever. Green tea has immune-boosting antioxidants. Black tea is rich in tannins, which have been a longtime home treatment for diarrhea. Mint tea contains menthol; it is a muscle relaxant and anti-spasmodic, helping ease cough spasms, lessen congestion and act as a mild expectorant for the bronchia. Mint soothes the stomach, reducing diarrhea cramping, vomiting and nausea.

Lemons (as well as other citrus). Add a little lemon to your tea. In addition to providing vitamin C and bioflavonoids, it acts as a decongestant.

Honey. Use a little to sweeten your tea. Honey has antibacterial, antiviral and antifungal properties, and is effective for calming coughs. A teaspoon of honey can be used to soothe raw, inflamed throats and as a cough suppressant. Raw honey is best, because heating honey reduces its beneficial properties.

Alliums: Garlic and onions contain allicin, a compound with strong anti-viral and anti-bacterial characteristics which makes them powerful flu fighters. They also have expectorant and anti-inflammatory properties, helping with body aches and painful coughing spasms. As a diaphoretic, garlic helps the body to sweat, reducing fevers.

Ginger is a natural anti-inflammatory. In China, it has been used for thousands of years to treat nausea, motion sickness, and morning sickness. Warming ginger root helps induce sweating and thus reduces fever. As an antispasmodic, ginger can help to ease fits of coughing.

You can buy all-natural ginger anti-nausea tablets at the pharmacy – or steep 2 tablespoons of freshly minced ginger in a cup of hot water to make a tea. Ginger tea can also help with flu symptoms like headache, sore throat, congestion, and chills. Be careful not to exceed 4 grams of ginger per day; too much ginger can cause heartburn and diarrhea, worsen esophageal reflux, and irritate the mouth.

Horseradish is another common diaphoretic (sweat-inducing/fever-reducing) herb. As an expectorant, it helps clear you sinuses and airways, relieving congestion.

Cayenne (and some other hot peppers) has anti-inflammatory properties, and can relieve inflamed sinuses. It can get a congested nose running again, making blowing your nose a lot more productive.

Turmeric is another awesome anti-inflammatory herb that can help reduce the body aches of flu. Freshly grated root is better than the powder.

Salt has antibacterial properties, and can relieve a sore throat and stop an infection from progressing. Mix one tablespoon of salt with a cup of water and gargle.

Kefir or yogurt with active cultures will re-balance the microflora in your gut which is responsible for a healthy immune system. In this way, it helps with diarrhea. Regular consumption of probiotic foods like yogurt, kefir, fermented vegetables or kombucha makes your digestive tract inhospitable to viruses.

Apple cider vinegar probably has more health claims than any other food. Some claim it helps ease congestion and coughing. The acid is a good solvent to extract the benefits from herbs like garlic, cayenne, horseradish, turmeric and ginger.

Chicken soup is probably the best known home remedy worldwide to overcome the general malaise of colds and flu. Soup provides warmth to a feverish, chilled body; offers easily absorbed nutrients, and hydrates too. Steam from the hot liquid relieves sinus pressure, acting as a natural decongestant, and warm soup creates mucus that soothes the throat. While there is no conclusive proof that chicken soup helps when you’re sick, sitting on the couch wrapped up in a soft, warm blankets and sipping salty chicken broth does make you feel better. Make a powerful broth loaded with veggies. Include herbs like onions, garlic, ginger, turmeric and cayenne in your soup.

If you’re home and sick, hot tea with lemon and honey and chicken soup made with healing herbs are your best companions.

Oriental Chicken Soup

Ingredients:

1 quart chicken bone broth or stock (preferably home-made)

1/2 cup rice wine or cooking sherry

1 teaspoon grated fresh ginger

1 teaspoon grated fresh turmeric

2 cloves garlic, minced

1/8 teaspoon crushed red pepper

1 pound bony chicken pieces (wings, necks, etc.)

1/2 cup rice

2 teaspoons cooking oil

4 ounces shitake mushrooms

1 onion, or 1 bunch scallions

1 small head Napa cabbage (about 3/4 pound), coarsely shredded

1/3 pound Chinese pod peas, trimmed and sliced diagonally into thirds

1 cup trimmed bean sprouts

1 to 3 Tablespoons soy sauce (to taste)

Lime or lemon wedges and freshly sliced red chili, to serve

Directions:

In a large pot, combine chicken broth, wine, ginger, turmeric, garlic and red pepper; bring to a boil over high heat. Add chicken; return to the boil, lower heat to simmer, cook until chicken is cooked through, turn off the heat. Remove the chicken breasts and set aside to cool slightly so you can de-bone it. Add rice to the broth and continue simmering.

While broth and chicken cook, prepare the vegetables. Peel and dice the onion. Remove root ends from scallions and slice thin. Wash and shred the cabbage. Trim and slice the snap peas and trim the bean sprouts.

Heat oil in skillet until hot; reduce heat to medium, add mushrooms and onions; cook 3-4 minutes until tender. Add shredded cabbage, cook and stir for about a minute more. Add to soup, along with the snap peas, bean sprouts, sesame oil and soy sauce. Simmer just a minute more and remove from heat. Debone, shred or dice cooked chicken and return to soup pot. Adjust seasonings; you may wish to add a bit more hot pepper, powdered ginger or garlic powder. Sprinkle with remaining sliced scallions and serve immediately. Serve with fresh lime and chili on the side.

Note: To make broth, bring water with chicken pieces and seasonings (salt, allspice, peppercorns, bay leaves) to a boil; lower heat to simmer. After 30 minutes, add diced carrot, turnip, parsnip, and onion. Cook until meat is falling off the bones, at least an hour.

Winter Beverage Mix

Ingredients:

1-pint jar

3 lemons

1 to 2 cloves garlic, peeled and minced

1/2 cup freshly grated ginger root

1 to 2 Tablespoons freshly grated turmeric

1/4 teaspoon salt

1/4 teaspoon cayenne

1 cup honey (or more, enough to fill jar)

Directions:

Scrub lemons and slice thin.

Layer some of the lemon slices on the bottom of the jar. Top with some of the minced garlic, ginger root, and turmeric. Keep layering until everything is used up. Sprinkle with salt and cayenne pepper, then pour in the honey.

Allow to sit in the fridge for one to two weeks before using to blend flavors.

Makes 2 cups.

or a beverage, add 2 to 4 Tablespoons to a cup of hot water and stir.

To use as a cough syrup, take by the teaspoonful as needed.

Author of the award-winning cookbook Garden Gourmet: Fresh & Fabulous Meals from your Garden, CSA or Farmers’ Market, Yvona Fast lives in Lake Clear and has two passions: cooking and writing. She can be reached at www.wordsaremyworld.com, yvonawrite@yahoo.com or on Facebook as Author Yvona Fast.