Everyday ways to boost immunity: taking a few simple defense measures can help fight infections like strep throat, plus colds and flu.(ASK THE NATUROPATH: SUPPLEMENTS)

Q: I was just diagnosed with strep throat. I am taking antibiotics, but is there anything natural that can help speed my recovery? I seem to get sick a lot, and I'm wondering what I can do to reduce my susceptibility to colds, infections, and other bugs.

--Becky, Boston

A: Strep (and staph) are bugs that are constantly with us. These microscopic critters are crawling all over your skin and mucous membranes--right now. To prevent colds that begin with a sore throat, begin gargling daily. Try a mouthwash with eucalyptus, which is a potent antimicrobial. You can find herbal mouthwashes without alcohol or preservatives at health food stores.

Other solutions for your susceptibility to illness include adequate rest--sleeping no less than 7 1/2 hours every night--vitamin C, and an appropriate diet. Vitamin C is the single most important nutrient for tissue repair and connective tissue maintenance. I personally like powdered, buffered C (not chewable tabs, which can be hard on dental enamel and harder to digest). Capsules are OK. If your vitamin C gives you a stomachache, use a buffered form such as Ester-C. Consider taking 2-3 g (2,000-3,000 mg) of vitamin C daily until you haven't had a cold or flu for a year; then you can drop down to a maintenance dose of 1,000 mg daily.

Adopt an immune-boosting diet. This means eating three or more daily servings of vegetables, especially dark leafy greens. Chop bunches of spinach, kale, or chard, and steam for 5-10 minutes. Don't let them turn brown. They're yummy as is, or with a squeeze of lemon and drizzle of olive or flax oil.

Consider familiarizing yourself with blood-type dietary suggestions. Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, ...