If you’re not feeling well, you have plenty of company all over the country.

Health experts note that we’re heading into peak cold and flu season right now, and so far it’s been harsh. The H3N2 virus, which is the predominant virus that’s circulating, appears to be fairly vicious this winter. In Washington State, as of last Friday, a total of 76 people had died from the flu this season.

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“H3N2 is known for causing severe illness and a fairly unfortunate rate of hospitalization and death, so we’re concerned for that reason,” Paul Throne, health promotion and communication section manager for the Washington Department of Health, told seattlepi.com.

Flu-related deaths are also spiking in North Carolina, Oregon, and California, where health officials say they may be on track for one of the worst flu seasons in years.

While there are good medicines to help ease the symptoms of the illness, if a more natural and less drowsy route to feeling better and potentially avoiding the bug sounds appealing to you, there are a few things to consider stocking in the cupboard right away.

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Registered dietician Desiree Nielsen of Vancouver, British Columbia, and author of “Un-Junk Your Diet,” said the internet tends to overhype the certainty of food-based measures, as they work very differently than pharmaceuticals. But the following items, she told LifeZette, offer protective health benefits:

Zinc
Zinc has become a popular treatment for the common cold due to its ability to keep the immune system strong. “It is a critical mineral to support the health of the gut and immune function; someone with a diet of highly processed foods should focus on getting zinc intake up to an adequate level to ensure that the immune system isn’t hampered,” said Nielsen. Oysters, red meat, poultry, nuts, beans, whole grains, and dairy products are important food resources. 

ginger-root-benefitsGinger
Ginger is loaded with nutrients. Not only is it a helpful ingredient for eliminating stomach discomfort, but the anti-inflammatory and anti-bacterial gingerols and shaogals ingredients in ginger root can help relieve a sore throat and aching joints.

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Probiotics
Taking probiotics will help support a healthier, more intelligent immune system that can help fight off cold and flu. “Good bacteria” in probiotics act as immune system boosters and actually block foreign toxins that enter the body. Good natural sources of probiotics include yogurt, sauerkraut, sourdough bread, soft cheeses, kefir, and sour pickles. Bio-K+®, and other supplements can also strengthen the immune system with more than 50 billion active good bacteria per bottle.

Chocolate
Cocoa has been shown to be an effective cough suppressant (aren’t we lucky)! How does that work? Research shows that theobromine, an alkaloid in cocoa, is better at suppressing the urge to cough than codeine, commonly found in prescription cough medicine. cocoa-powder-lead-jpg-653x0_q80_crop-smart

Honey
Another effective cough suppressant, honey is loaded with antibacterial and anti-fungal properties and can coat a sore throat. Honey may also further support a healthier gut microflora by feeding it and encouraging growth.

Think of food as daily, incremental medicine, said Nielsen. “Consistency and daily application tends to work best. Dosage and quality is also very important. The average filtered, pasteurized honey may do little more than feel good to the throat; however, certain forms of honey have actually been shown to improve health in the medical literature,” she told LifeZette.