Waking up with a scratch in your throat. Halve an hour later you feel body aches starts and you just know the rest of the day wont go well.

A cold or flu starts suddenly, or that is how it feels to us. But actually its a weaken immune system at the time. It could be from little sleep, bad eating, and stress causing it.

Change of season (and temperatures) also tend to wake up flu and cold bugs.

Most of us don't have time to lay in bed for a few days, although the idea sounds promising. But rather look at ways to reduce the time of being sick and getting ourselves (and our immune system) back in 100% function mode.

Strengthen your immune system by means of healthy eating, supplementation, enough sleep, relaxation will go along way to fight of a cold or flu.

I do not personally agree with getting a flu shot for preventative measure, as these vaccines can cause side effects and often include chemicals like heavy metals. These can cause allergic reactions especially in people with compromised immune systems. - Dr. Axe

Natural ways to get over a cold or flu, without medication:

Make sure to get plenty of rest and sleep. Doesn't matter how hard this is sometimes, your body needs the extra rest to recover. Plan to go to bed a few nights earlier than normal.

Say no to obligations for a few days. You need the extra rest, not the extra stress of work and family. When your body is overwhelmed by stress its less able to fight off flu and colds. Consider doing relaxation techniques like meditation, yoga, or emotional freedom techniques.

Drink lots of water. Stay hydrated. Fluid help flush out toxins, bacteria and viruses from the body.

Make some homemade chicken soup. Include garlic and onions. Chicken soup is loaded with vitamins and minerals, that will help boost immune function.

Eat more fruits and vegetables or make veggie juices. Its easier to drink down 5 beets instead of eating them. All of which give extra vitamins and minerals to the body. Include lemon and ginger in your juices.

Avoid sugar and processed foods. Sugar impairs the immune function. A healthy immune system fights of viruses and bacteria easier.

Boost your immune system with supplements;

Take loads of Vitamin C supplement. When sick your body needs lots of Vitamin C to help boost your immune. Don't be shy of the dosage. You can take about 1000-2000mg of Vitamin C times your age every hour, or until your body reach bowl tolerance. (example; if you 21 years old, 21 x 1000 = 21000 mg over 24hrs). For kids you can do the same, 1000mg x age every hour until their age. ( 7years x 1000mg = 7000mg over 24hrs)•

What is bowl tolerance? When your body's tolerance level is near saturation you will feel tummy rumbles, and possible diarrhea. If this happens, stop the Vitamin C for a few hours, and then continue  once your tummy has settled.

Increase your probiotic usage. Helping your gut to stay in balance boost immune system. When you sick double your daily dosage for a few days.

Get outside. Extra sunlight and fresh air will lift your mood. The extra Vitamin D from the sun will boost your immune. Optimizing Vitamin D levels is one of the best strategies to avoid infections of all kind.

If you cant get out, or get enough sunlight make sure you take a good Vitamin D3 supplement. Studies have shown that increased intake of Vitamin D3 will decrease your time of being sick. And reduce chances of getting a cold or flu. Most doctors agree that the RDA of 200-400 IU is far to low, and people should rather increase the dosage to 2000 IU daily.•

Include immune boosters like Elderberry & Echinacea. These herbs have been found to help your body fight off infections, reduce severity and length of disease. Best to be taken at first sign of illness.•

Studies have shown that raw honey has many antibacterial and antiviral benefits, by boosting the immune system. Its high in antioxidants which help block free radicals. And its effective in treating coughs. Make sure the raw honey you consume is pure and real. Commercial honey doesn’t have the same effect.

With the season changing you don’t have to fear getting a cold or flu. Implementing these tips as preventative measures with a healthy diet and moderate exercise will see you through the winter.

•  Always consult with a integrative practitioner or nutritional therapist for correct supplementation and dosage