5 Simple, Fast, and Frugal Cold Cures (Trust Me, These WORK!)


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Cough, cough.  Sniffle, sniffle.  Sneeze, sneeze.

As I write this in January, I know at least 3 people who’ve been sick lately.  But really, a cold (or flu) can take hold any time of the year.  It really comes down to how healthy our  immune system is when we put our hand on that door knob or the counter at the bank.  After all, we’re all exposed to pathogenic bacteria and viruses on a daily basis.  It’s just whether we’re susceptible or not.

So, what to do?  I’ve got 5 strategies for you and they are things I personally resort to. 

1.  Vitamin A & D.  At the first sign of trouble, I take 150,000 of Vitamin A (not beta-carotene) and 50,000 of Vitamin D3.  In a clinical trial, 83% of participants felt significantly better on day 2.   That alone is pretty remarkable isn’t it?   If you feel like you could still use some support, the doses for A and D on day 2 are half of day one (75,000 IU A and 25,000 IU D3).   So far, so good…..I haven’t been sick since learning this strategy last year.  It has also worked for colleagues & family.

Since strategy #1 works so well, I haven’t had to do these next strategies but just like people, we all need our own treatment plan so
they are certainly viable options for you if needed.

PS – Vitamin A can be a little tricky to find over the counter and you need to make sure you use D3, not D2.  If you wish to learn about or order pharmaceutical grade supplements, click here.



2.  Hydrotherapy A fancy word for water therapy.  This will work best if you your bathroom has a bathtub and a separate shower.  Here’s why.  You run a bath and make it as hot as you can tolerate.  Spend 10 minutes in the hot…then jump out and get in the shower with water as cold as you can tolerate.  Spend about 30 to 60 seconds in cold.  Return to the hot bath.  Alternate hot/cold three times.  Be sure to end on cold.

bath spa


3.  Sleep.   Ya gotta do it.  Our immune system (only) regenerates when we sleep.  Not when we surf, check our news feed, or watch TV.   Sleep.  Be sure you get at least 8 hours and some will need 9 or 10 hours.

4.  Avoid Sugar.  I’d suggest this on a daily basis anyway but studies show sugar depresses the immune system for up to 4 hours.  It’s the exact opposite of what you need.

5.  Make and Drink Bone Broth… but your bones need to be from “clean” animals.  Meaning free range or organic.   Lymphocytes (white blood cells) are produced in the bone marrow and they are our army, navy, air force, marines and coast guard.  This broth can be chicken or beef but in any event you need to get into the bone to have access to the bone marrow.  So, break the bones open if they aren’t already.   It can be drunk plain or turned into a light soup.  If making your own broth seems daunting, check out my video   It’s really easy, cheap, and good for your body.


These are all time-tested remedies that are safe and effective.  I hope you don’t need them but if you do, invest in these self-care strategies.

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 About Tracy Konoske, MS, RDN

meet_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health