Relying on an annual flu shot to protect you and those around you from the flu does not benefit your health or offer your best chance of protection. The immune system can become damaged from a vaccine especially if it is weakened from low vitamin D3 levels, gut dysbiosis, subluxation, and an inflammatory diet.

Follow the steps below to maximize your likelihood of staying healthy and free of the flu and other illnesses this flu season and all year long:

Stay Hydrated: Dehydration can make symptoms like congestion worsen. Drink plenty of purified water throughout the day so that your detoxification pathways are able to function. Give your water an antiviral and antibacterial boost by adding natural disinfectant liquids like apple cider vinegar or lemon juice (fresh or use a drop of lemon essential oil). Add variety by sipping herbal teas and nutrient-rich bone broth to feed your cells supportive antioxidants.

Get adequate sun exposure: Without the sun, your body cannot synthesize the immune boosting component vitamin D3. This biologically active component is converted in a reaction beneath the skin during exposure to UVB rays. If you are unable to get the proper amount of sun exposure recommended for your skin color daily, supplement with 1,000 IU vitamin D3 for every 25 pounds of body weight.

Supplement with vitamin C: Without healthy levels of vitamin C, your body is forced to use up its stores of glutathione to recycle old vitamin C. Vitamin C is critical for preventing oxidative stress and repairing tissue. Add vitamin C rich foods to your bone broths and soups by including kale, chives and other green vegetables.

Consider supplementing with 2 grams of vitamin C every waking hour until your symptoms subside. The next day restore your levels with 1 gram of vitamin C every hour that you are awake.

Supplement with zinc: Zinc stimulates the activity of superoxide dismutase (SOD) to defend the body against pathogenic activity including viral infections like influenza. Zinc also works to reduce inflammation and support antioxidants.

Consider adding the following zinc rich foods to your diet throughout flu season to give your immune system a boost. If you are already overcome with flu symptoms, supplement with a 20mg zinc supplement every 3 hours while you are awake until symptoms are gone.

• Grass-fed dairy
• Almonds and cashews
• Grass-fed beef Organic, pastured chicken
• Asparagus and spinach
• Wild caught salmon

Eat probiotic rich foods: Your body is working overtime to fight off infection and repair inflammatory damage. If you find yourself hungry while dealing with the flu, avoid the temptation to eat processed crackers and other high sugar and carb rich foods.

The majority of the immune system is in the gut which means that your gut health is partly responsible for your total health. Eat probiotic and prebiotic rich foods to improve your gut flora and nourish those communication pathways for an optimal working immune system. Squeeze citrus fruits into your water throughout the day and add leeks and Jerusalem artichokes to your soups.

Utilize essential oils: Essential oils have been used for centuries and have been supported in research to reduce inflammation, calm anxiety, increase immune response, and lower circulating stress hormones. Try diffusing citrus oil to improve your mood and reduce symptoms of fatigue. Inhale eucalyptus oil in a bath to clear up stuffy noses and find relief from chest congestion, or rub peppermint oil on to sore muscles.

Consume Herbs: Herbs have been a powerful healing tool recorded in Egyptian scripture writing and remain the primary tool to combat flu symptoms in Europe. Ginger, oregano, Echinacea, and thyme have powerful anti-inflammatory responses in the body and as well as antibacterial and antiviral properties.

Crush a clove of garlic between your teeth before swallowing to help reduce respiratory symptoms associated with the flu. Garlic and onion contain a sulfur-containing compound that boost your body’s natural antioxidant defenses and should be added to your diet daily.

Practice Grounding: The world around us contains electromagnetic frequencies (EMFs). One way can counter the harmful effects of EMFs is from walking barefoot on the ground. Grounding allows the body’s electrical energy to balance with the Earth’s rhythms. This exercise has been shown to help build a strong immune response to improve healing and recovery time by decreasing cortisol levels and reducing fatigue.

Take a book outside and sit on the grass to catch those necessary rays from the sun while helping to boost your mood through grounding as well.

See a Chiropractor: Removing subluxation or interference from the nervous system through chiropractic care has been shown to add quality to life. Chiropractors seek to remove any abnormal pressures on the spine that may be causing an abnormal immune response.

Seeing a chiropractor while battling the flu can stimulate your immune defenses by increasing leukocytes, or circulating blood cells called polymorphonuclear neutrophils. These biological agents help fight against viruses that cause influenza.

Read more about the flu vaccine here.