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    Wild Blog — Vitamins and Supplements

    Activated Charcoal and Weight Loss: What you need to know

    Activated Charcoal and Weight Loss: What you need to know

    Consuming something that is or made from charcoal doesn't sound pleasant, but in fact, it's very common and even beneficial. Don't go around eating charcoal, that's not the kind of charcoal we are talking about. We will be discussing the importance of activated charcoal and what it can not only do for your body (including help lose weight), but what it can also do for the environment around you.

    What is Activated Charcoal?

    Activated charcoal is a fine black powder made from bone char, coconut shells, peat, petroleum coke, coal, olive pits or sawdust.

    The charcoal is activated by processing it at very high temperatures. The high temperatures change its internal structure, reducing the size of its pores and increasing its surface area

    This results in a charcoal that is more porous than regular charcoal.

    Activated charcoal shouldn't be confused with charcoal briquettes that are used to light your barbecue. While both can be made from the same base materials, charcoal briquettes have not been activated at high temperatures. Moreover, they contain additional substances that are toxic to humans.

    Activated charcoal works by trapping toxins and chemicals in the gut, preventing their absorption

    The charcoal's porous texture has a negative electrical charge, which causes it to attract positively charged molecules, such as toxins and gases. This helps it trap toxins and chemicals in the gut

    Because activated charcoal is not absorbed by your body, it can carry the toxins bound to its surface out of your body in feces.

    Activated charcoal is a form of carbon that has been processed to decrease pore size and increase surface area, along with providing a negative charge on the substance.

    Basically, this substance is intended to trap toxins and waste products, without being absorbed or broken down by the body. At that point, the charcoal can pass through the body and be excreted as waste.

    It is best to use natural sources of this charcoal, such as coconut shells.

    Benefits of Activated Charcoal

    It has a variety of proposed benefits, ranging from lowering cholesterol to whitening teeth and curing hangovers.

    • Whitens Teeth
    • Prevents Bloating
    • Boosts Heart Health
    • Antiaging Effects
    • Digestive Aid
    • Lowers Inflammation
    • Emergency Poison Treatment

    How Does Activated Charcoal Help With Weight Loss?

    Keeps your digestive system on track

    Activated charcoal prevents and also effectively reduces gas and bloating.

    Activated charcoal can bind or cling to the byproducts of foods that usually cause gas.

    Taking activated charcoal tablets half an hour to an hour before mealtime can reduce gas. It would also reduce or prevent bloating.

    Activated charcoal tablets can lead to a flushing out of toxins and other unpleasant buildups.

    The prevention, reduction or elimination of gas, the lack of bloating and the effective cleansing of activated charcoal will help keep the digestive system on track and can also facilitate weight loss.

    Getting rid of the toxins from the gastrointestinal tract can restore normal metabolism.

    Absence of gas will smoothen the movement of foods throughout the digestive, absorption and elimination processes.

    Normalized bowel movements will flush out the harmful bacteria in the small intestine to the large intestine, where they belong.

    How Can I Use Activated Charcoal?

    Activated charcoal typically comes in the form of:

    • Powder
    • Pills
    • Tablets
    • Capsules
    • Liquid suspensions

    The activated carbon powder can be mixed into any number of products, including toothpaste.

    Activated charcoal has many uses and applications. Some of the most popular ones include:

    • Mold cleansing
    • Air purifier
    • Eliminating fish odor syndrome
    • Gas reduction: Some studies report that activated charcoal may help reduce gas production following a gas-producing meal. It may also help improve the odor of gas. However, not all studies observed this benefit
    • Water filtration: Activated charcoal is a popular way to reduce heavy metal and fluoride content in water. However, it doesn't appear to be very effective at removing viruses, bacteria or hard water mineral
    • Tooth whitening: Using activated charcoal to brush your teeth is anecdotally said to whiten them. It's said to do so by absorbing plaque and other teeth-staining compounds. However, no studies could be found to support this claim.
    • Hangover prevention: Activated charcoal is sometimes used as a hangover cure. While consuming it with alcohol may reduce blood alcohol levels, its effects on hangovers haven't been studied ().
    • Skin treatment: Applying this charcoal to the skin is touted as an effective treatment for acne and insect or snake bites. However, only anecdotal reports could be found on this topic.

    Activated charcoal not only has many health benefits, but it also contributes to the environment around you.

    Commonly Asked Questions

    What are the risks of taking activated charcoal?

    When you take it by mouth, activated charcoal can cause gastrointestinal blockages. Do not combine activated charcoal with drugs used for constipation. This can cause electrolyte imbalances and other problems.

    Should you be taking charcoal pills?

    People take activated charcoal to manage a poisoning or overdose. It also is not used to treat poisons with strong acids or bases.

    What do you need to know about activated charcoal?

    Activated charcoal is a carbon that traps harmful substances.

    It's used for a ton of different wellness treatments.

    Some say that the charcoal can whiten your teeth, give you shinier hair, and clear up pesky blemishes.

    Further Reading

    https://www.healthline.com/nutrition/activated-charcoal

    https://www.organicfacts.net/activated-charcoal.html

    https://naturalwire.com/how-activated-charcoal-tablets-can-help-you-lose-weight/

    The Best Recipes for Probiotic Smoothies

    The Best Recipes for Probiotic Smoothies

    It's not always easy getting your daily dose of probiotics without having the same old thing over and over again. Or if you prefer supplements such as capsules or pills, you might get tired of taking them every day. So, why not mix it up?

    Yogurt is the number one food source used for obtaining that daily dose of probiotics. But instead of just eating plan ole yogurt or even jazzing it up with granola and fruit, try something different with it. Why not try a smoothie!

    What are Probiotics?

    Probiotics are live bacteria and yeasts that our body needs to keep it properly functioning. Your body is made up of both good and bad bacteria. Probiotics are considered "good" bacteria due to their properties that help keep your gut healthy, your digestive system regulated, and to fight off bad bacteria. When you have a build-up of bad bacteria, your body will feel sluggish and even ill. Probiotics help to restore balance making you feel better.

    Benefits of Probiotics

    There are numerous health benefits relating to probiotics. The good bacteria not only keeps you healthy by supporting your immune system but also helps control inflammation. Good bacteria have also been known to help your body digest food, keep bad bacteria in-check, create vitamins that your body needs, support the cells that line your gut preventing bad bacteria from entering your blood and keeping your gut healthy, and to breakdown and absorb medications easier.

    To learn more about probiotics and all the benefits it has to offer, check out Wild Foods' article, The Benefit of Probiotics for Your Gut Health.

    Wild Foods BEST Probiotic Smoothie Recipe

    Everywhere on social media, it seems to be the start of fall, meanwhile, here in Texas, it is still 100 degrees outside! We wanted to welcome fall with open arms (hoping it is right around the corner), but still, find a way to cool down from the hot temperatures surrounding us.

    When we think of fall here at Wild Foods, we think of two things: pumpkin (of course!) and vanilla. When we think of summer, we think of that one thing that you can only get during summer: peaches! So naturally, we combined vanilla and peaches together to get our Vanilla Peach Smoothie.

    Vanilla Peach Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1/2 banana
    • 1-2 peaches (cut into chunks)
    • 1/2 teaspoon Wild Vanilla Powder
    • 1/2 teaspoon cinnamon
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Other Probiotic Smoothie Recipes

    Berry-Greek Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1 cup coconut water (no added sugars, 100% coconut water) OR milk
    • 1 1/2 cup strawberries (cut into chunks or diced)
    • 1 1/2 cup blueberries
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Tropical Greens Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 2 cups pineapple (cut into chunks)
    • 1/2 teaspoon Wild Turmeric Powder
    • 1/2 teaspoon Wild Vanilla Powder
    • 1 cup spinach
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • 1/4 cup coconut (shredded)
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Sweet Mango Smoothie

    • 1 cup vanilla or plain Greek yogurt
    • 1 cup coconut water (no added sugars, 100% coconut water)
    • 3/4 cup mango (cut into chunks)
    • 1/2 cup strawberries
    • Spoonful of honey OR packet of sweetener
    • Handful of ice

    Blend all ingredients until nice and smooth.

    Serve and enjoy!

    Making a probiotic smoothie is super easy! All you need is one extra ingredient: Greek yogurt. Add this to any smoothie and you have yourself a probiotic smoothie!

    Commonly Asked Questions

    What are the best smoothie ingredients?

    The most obvious healthy ingredients to put into your smoothies are the common sense items like fresh fruit. Bananas, apples, oranges, berries, cherries, mangoes, pineapple and kiwi are all popular choices.

    What are probiotics, and what do they do?

    Probiotics are live organisms that populate your gut with healthy bacteria. They are well-known for the ability to improve digestive health and immunity, and their support for weight loss, among many other things.

    What you must know about probiotics and prebiotics?

    Prebiotics are used with the intention of improving the balance of these microorganisms. Probiotics are in foods such as yogurt and sauerkraut. Prebiotics are in foods such as whole grains, bananas, greens, onions, garlic, soybeans and artichokes. In addition, probiotics and prebiotics are added to some foods and available as dietary supplements. Research is ongoing into the relationship of the gut microflora to disease.

    What foods are high in probiotics?

    There's many foods rich in probiotics. the best probiotic-rich foods include kefir, traditional yogurt, tempeh, miso, kombucha, natto, buttermilk, sauerkraut, dark chocolate, and green olives, among others.

    Further Reading

    https://smoothiegains.com/the-best-probiotic-smoothie-recipes/

    https://helloglow.co/probiotic-and-prebiotic-smoothies/

    What are the Health Benefits of Maca?

    What are the Health Benefits of Maca?

    Maca is an edible root vegetable used for centuries as a food and medicine in Peru. The word maca comes from the Quechua word "macha," meaning "to give strength." Maca is revered for its health benefits, which include increased energy, libido, and sexual function; improved fertility; and reduced anxiety, stress, and depression.

    Maca root has potential as an adaptogen, meaning Maca may help increase your body's ability to counteract bad health with improvements in your body's functioning, though the evidence is limited. It can help support positive mood, energy levels, and healthy sexuality, and it is easy to incorporate this superfood into daily routines. Maca root is used in Peruvian medicine to boost energy, and anecdotal evidence suggests that its nutrient-rich profile can aid overall fatigue.

    Maca has been shown to have numerous health benefits, including:

    • Increasing energy: One study found that maca increased energy levels by up to 64%.
    • Libido and sexual function: Maca is beneficial for sexual function in both men and women. In one study, women who took maca reported increased libido and sexual satisfaction. In another study, men who took maca reported improved sexual arousal and libido.
    • Fertility: Maca has been shown a correlation to improving fertility in both men and women. In one study, women who took maca for six months experienced increased fertility rates. In another study, men who took maca experienced an increase in sperm count and vitality.
    • Improve mood: Maca has also been shown to help with mood disorders like anxiety and depression. It contains many B vitamins essential for mental health and mood regulation.

    The Health Benefits of Maca

    Maca is a plant that has been used for centuries in Peru and Bolivia to improve sexual function, fertility, and overall health. It is also known to be a natural aphrodisiac.

    Maca is a root vegetable that is typically found in the Andes mountains. It has been used for centuries in Peru and Bolivia to improve sexual function, fertility, and overall health. Maca is a natural aphrodisiac because it has been shown to increase testosterone levels and boost libido.

    One of the main benefits of maca is that it may help improve sexual function. Maca has been shown to increase testosterone levels and promote libido in men.

    In addition, maca can help women achieve better fertility rates by increasing ovulation and improving cervical mucous production. Additionally, maca can help reduce stress levels and improve moods.

    As we mentioned above, maca has many benefits. But these benefits are even more significant when maca is consumed in its raw, powdered form.

    It's important to note that when maca powder is dried, it loses some beneficial nutrients. So, it is best to consume it in its powdered form.

    Several clinical studies demonstrate that benefits from Maca Powder include energy,[i] mood and mental health,[ii] hormonal balance including a reduction in symptoms of menopause and PMS,[iii] improved fertility,[iv] metabolic function,[v] sexual dysfunction and sexual desire[vi] and reduction of levels of inflammation.

    While studies do not support the claim that maca increases testosterone levels, they show that maca powder benefits men's sexual health and fertility. Highly promoted as an effective solution to enhance both men's and women women's desires, maca powder can improve fertility, too. Summary Maca can aid increase semen concentrations and enhance semen quality, potentially increasing fertility in men. 

    There is evidence that Maca can enhance sexual desire, but the evidence is not yet conclusive about its effects on erectile function. The National Institutes of Health says that at this time, there is not enough evidence to suggest that maca can help improve sexual dysfunction or sexual desire. According to this scientific review, maca can help promote general health, especially sexual function, if taken together with a balanced diet and active lifestyle.

    Maintaining positive energy levels can also help boost mood, and some early studies even found that maca can decrease symptoms of depression. Improving mood and increasing energy levels is where the reputation for Maca is genuinely earned in the world of alternative medicine today. Studies show that maca can boost mood and improve quality of life scores.

    The nutritional makeup of maca can support healthy energy levels and brain chemistry, so it is no surprise maca root has been suggested as beneficial for mood as well. A study from 2008 also found that Maca root benefits both psychological symptoms and sexual function in women who are menopausal. A 2015 study found that maca root can help decrease sexual dysfunction among women in the post-menopausal period taking antidepressants.

    Maca root powder may increase sexual desire in men and women. Reduced sexual desire is a common issue in adults.

    Maca root has also been studied clinically to support balanced transitions during menopause and does so without affecting sexual hormone levels in particular. Maca May Increase Fertility in Men When it comes to male fertility, the quality and quantity of semen are of great importance.

    Several studies show that Maca can aid healthy sperm production, supporting a higher sperm count and more nutritious semen. While studies of the effects of maca on male sexual health are still emerging, promising studies show that maca may positively affect fertility and sexual desire in men.

    A 2010 review of studies of maca and sexual function found some evidence that suggests that maca may enhance sexual function, but the authors cautioned that further studies are needed. Multiple lines of evidence support the hypothesis that maca might be effective at improving health, especially reproductive function. 

    While many men supplement maca for its benefits to their sexual health, maca can also support women's health, especially those looking for support to maintain healthy hormone levels or those going through menopause. Because maca may help to balance hormonal levels, some women use maca to help support symptoms of menstruation, such as hot flashes, mood swings, night sweats, and trouble sleeping. Lower energy and mood can impact sexual performance, so integrating maca to support energy and general mood might help.

    Some studies on menopausal women have found that maca helps to ease menopausal symptoms, including hot flashes and disrupted sleep (10, 11). It is important to note that additional supplements were used along with maca in the studies, so more studies are needed before concluding whether or not maca eases menopausal symptoms.

    A small study found that taking a maca supplement improved menopausal symptoms like insomnia, anxiety, and depression. Another smaller study tested a similar dosage of maca in participants over 12 weeks, showing decreased depression and increased blood pressure among women who were menopausal (Stojanovska, 2014).

    Researchers gave subjects either 1500mg or 3000mg maca or a placebo for 12 weeks. They found that one increased sexual desire more than the placebo, while neither increased testosterone nor estrogen levels. For instance, a previous study in 2002 found men taking either 1.5 grams or 3 grams (g) of maca daily experienced increased sexual desire than those receiving placebo.

    A 2014 study on mice found a connection between eating maca for six weeks and increased dopamine levels, leading to decreased feelings of depression. A smaller study found that 3.5g of maca a day for six weeks moderately reduced psychological symptoms, including anxiety and depression, and improved sexual functioning among menopausal women (Brooks, 2008).

    According to a 2015 study published in Evidence-Based Complementary and Alternative Medicine, maca can ease sexual dysfunction caused by antidepressants in women. Another smaller study found that eating regular amounts of maca roots can alleviate SSRI-induced sexual dysfunction in women who are menopausal. Other studies have shown that maca root may increase sexual desire, ease symptoms of menopause, and enhance male fertility.

    In clinical studies, Maca has been shown to support men's reproductive health, including healthy sexual libido and function and normal prostate function at multiple ages and stages in life. Maca for women is effective in treating mild-moderate hormone disruptions, and it may also be used for the natural regulation of menstrual cycles for improved female fertility. Maca has also been used in the climax stage of menopause to decrease symptoms that occur as hormones change, such as hot flashes, emotional fluctuations, and anxiety, and restore internal harmony and balance in the body.

    Maca is high in carbohydrates (the primary fuel source for our bodies) and can replenish any depleted glycogen stores, giving us more energy. Maca roots are packed with adaptogens to improve stamina, which helps fight stress and fatigue and gives you that much-needed energy shot that you might desperately need. 

    How to use Maca in your Diet

    1. Add it to your breakfast routine. Maca is an excellent source of fiber and nutrients, making it a great way to start your day. It will also give you sustained energy throughout the morning.

    2. Use it as a substitute for coffee or tea. Maca contains caffeine but less than many other coffee alternatives. This means you can enjoy its benefits without any unpleasant side effects.

    3. Enjoy it as a snack. Maca is perfect for those looking for healthy snacks that will help them stay energized and focused throughout the day. Not to mention, it tastes great!

    4. Use it as a pre-workout supplement. Maca has been shown to improve energy levels and enhance athletic performance. If you're looking for an edge before your workouts, consider adding maca into your routine.

    Whey Protein Isolate vs Concentrate: What's The Difference

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    When it comes to supplements, protein is definitely a key player. Not only does it play an important role in overall health, but also when it comes to weight loss. However, if you’re not sure which type of protein supplement to take, you don’t have to worry: we’ve got you covered! This article will discuss whey protein isolate and concentrate, their differences, and why you might want to choose one over the other.

    The primary difference between isolate and concentrate

    Protein concentration is the primary differentiator between concentrate vs. isolated whey.

    Whey concentrate is processed with a little more rigor, containing as much as 80 percent protein (the remaining 20 percent of the whey concentrate solution is the solid fats and carbohydrates that are left over from when the liquid is extracted as well).

    Whey isolate, on the other hand, goes through additional steps to reach an end product with a concentration of up to 90% protein, deliberately reducing fat and carbohydrate to about 10%.

    Whey Concentrate

    Whey concentrate is a bit closer to its natural state. There are many benefits to using concentrate whey over isolate, including:

    • Concentrate whey is easier to mix with other ingredients.
    • Concentrate whey can be used in more recipes because it has a higher protein concentration.
    • Concentrate whey is less expensive than isolate.

    Whey Isolate

    Whey protein isolate, also known as WPI, is a high-quality, protein-rich source of protein with about 90% concentration.

    Whey isolate is processed to remove most of the lactose, which makes it a great choice for lactose intolerant people or those who want to minimize their dairy intake.

    Whey isolate also contains all essential amino acids, making it an excellent source of nutrition for athletes and people looking to improve their muscle mass. 

    Think of isolate as a highly concentrated form of whey focused on reaching 90% whey protein where as concentrate is a big more dairy-like and a bit closer to nature. (And why we like concentrate here at Wild foods.)

    How to Build a Strong Immune System - Top 10 Tips to Improve the Immune System

    How to improve the immune system is on everyone’s mind. Immunity is the body’s guardian angel against opportunistic pathogens. There’s never a better time to build immunity than now.

     

    As defined by Marriam-Webster, here is the full definition of immunity:

     

    “: the quality or state of being immune especially : a condition of being able to resist a particular disease especially through preventing development of a pathogenic microorganism or by counteracting the effects of its products”

     

    Taking steps to improve the immune system arguably goes beyond resisting disease, however. Boosting immunity can, as you’ll discover in this article, lead to things like higher energy levels and more mental clarity.

     

    Stick with us, because these 10 tips to improve the immune system are actually quite life changing.

    1. Sleep Like Your Life Depends on It (Because It Does)

    Have you ever participated in a late night out, got crap sleep, and then woke up with a throat-tickle that turned into a full-blown cold or flu?

     

    The above story is an all-too-common scenario—an instance of making the body vulnerable to invaders that may well have already set up shop in the body. Perhaps with a proper 8-hour night, the immune system can do something about it sooner.

     

    Sleep is a massive fuel source for the immune system. That’s why being ill practically forces us to nap.

     

    Sleeping well depends on good sleep hygiene. Going to bed at the same time every night, turning off blue light (electronics) 2 hours before bed, and having a final meal 4 hours before sleep are all effective ways to sleep better.

    2. Eat Like Your Ancestors

    We’re believers in ancestral nutrition. Grass-fed and pasture-raised meats, fruits and vegetables, all the good stuff that the body appreciates (and has appreciated for millenia)... This is the stuff the immune system appreciates.

     

    Foods like pineapple (rich in vitamin C and enzymes), organ meats (awesome B-vitamin profile), and medicinal mushrooms (check out ours here) are all promising for bolstering immunity and giving the body a fighting chance at avoiding illness.

    3. Consume Chaga Mushroom (Inonotus Obliquus)

    Chaga mushroom is interesting stuff. It’s a fungi that looks like tree bark and is coined as the “king” of medicinal mushrooms due to its extremely impressive health benefits.

     

    In terms of immunity, chaga, according to research, is a potent immune enhancer with great potential; it has the power to bolster the immune system in patients undergoing chemotherapy!

     

    So what’s the mechanism of action here?

     

    Chaga contains a compound called betulinic acid and other phytochemicals that stimulate the immune system. The massive benefits of such compounds have led us to formulate our own Chaga Mushroom Powder Extract which we source responsibly from small farmers and clean growing conditions.

    4. Sunlight, Sunlight, Sunlight

    Remember as a child when the adults had us convinced that sunlight is nothing but harmful? Yeah, well, forget all that stuff.

     

    Sunlight is responsible for the production of ample vitamin D in the body. As many of us know, vitamin D is important for all kinds of functions, including bolstering adaptive immune responses.

    5. Collagen (Surprise!)

    But isn’t collagen just a protein for joint and ligament support, you ask? Surprise! It’s also been shown to support gut health.

     

    Much of the immune system is stored in the gut. There’s this thing we talk about frequently called intestinal permeability. In short, it’s when the gut forms these sorts of micro-holes in response to environmental toxins and stressors.

     

    Collagen, such as our Wild Keto Collagen Peptides, contains the correct balance of amino acids to support the mucosa lining in the gut, thus helping seal leaky gut.

    6. Exercise

    For improving immunity, try out a “minimum effective dose” of exercise. What does that mean exactly?

     

    It means that exercise is great, but only to a certain extent. We’ve all heard of the bane of overtraining which can be detrimental to the body, causing all sorts of gut issues and even dampening the immune system. If you’ve ever trained too hard during a cold or flu, then you know what we mean.

     

    The key is to find the sweet spot. 30 minutes of weight training, brisk walking, a mile jog… You get the idea.

    7. Cold Exposure

    Popularized by the legendary “iceman” Wim Hof, cold exposure is a promising therapy for balancing immunity. Research beginning in the 1990s shows a correlation between cold exposure and heightened immunity.

     

    Word on the street is that ice baths, cold showers, and even simple strolls in cold weather are all effective protocols.  

    8. Breathwork

    Yes, it’s true. Without breathing we, along with our immunity, simply cease to exist. So why does something as intuitive as breathing make the list?

     

    Breathwork is the process of manipulating the breath for some benefit. Like cold exposure, breathwork shows therapeutic potential for strengthening immunity.

     

    Check out this study published in 2014 by PNAS showing that meditation and breathing techniques “exhibited profound increases in the release of epinephrine, which in turn led to increased production of anti-inflammatory mediators and subsequent dampening of the proinflammatory cytokine response elicited by intravenous administration of bacterial endotoxin.”

     

    The results are profound; using the breath in specific ways seems to harness immunity against systemic inflammation.

     

    9. Nature Walks

    We’re all aware of nature's positive impact on the nervous system (like calming anxiety), but can it actually be of benefit to the immune system?

     

    So far, research is tying spending time in “green spaces” to various health benefits that could  theoretically be tied to immunity—things like reducing diabetes risk, heart disease risk, premature death, preterm birth, stress, high blood pressure, etc.

     

    When we spend time outside, things get better. Spend more time outside!

    10. Be Thankful

    Finally, we have the recently-popularized practice of having gratitude. Interestingly, science is finding immune-enhancing benefits from being grateful.

     

    So then… How to be thankful? It’s a way of existing. But it’s also a practice. Many people are beginning to count their blessings first thing in the morning or right before bed (or both).

     

    Being grateful, as it turns out, is the state of feeling the abundance of what you have as opposed to focusing on what you don’t have.

    It may just prevent your next cold or flu.