My Top 8 Strategies to Stay Healthy During Cold and Flu Season
Tis the season! We just got notices at both my kids schools that viruses (and head lice! eeck!) are making their way around! We’ll cover in this week’s blog, how to stay healthy during cold and flu season so you don’t get taken down. In functional medicine, we don’t just treat symptoms when they arise with a cold—we fix the root causes that make you vulnerable to getting sick in the first place. Think of your body like a garden: give it the right conditions, and viruses can’t take root. This is not to say we won’t ever get sick (I wish) but if we support our bodies from the start, colds and flus will hopefully hit less hard and not last as long. Here’s are my top 8 strategies to stay healthy during cold and flu season this year, and every year!
1. Build a Strong Foundation with Key Nutrients
Start with the basics your immune system needs most. Get your vitamin D levels checked—aim for 50–80 ng/mL with a quality D3 + K2 supplement if needed. Take vitamin C (1–2 grams daily) and zinc (15–30 mg) to stop viruses from spreading in your nose and throat. These aren’t extras; they’re essentials. (as always, check with your provider to make sure these are right for you and test, don’t guess when it comes to dosing!).
2. Heal Your Gut and Stay Healthy During Cold and Flu Season
About 70% of your immune system lives in your gut. Feed it well with fermented foods like sauerkraut, kimchi, or kefir every day. Add prebiotic fibers from cooked and cooled potatoes (turn leftovers into a gut powerhouse salad!) or green(er) bananas. Limit sugar, alcohol, gluten (if sensitive), and processed foods as they can inflame your gut and weaken your gut barrier which is your defense system. Cultivate a healthy gut and stay healthy this cold and flu season!
3. Protect Your Sleep Like It’s Medicine
This is probably the biggest strategy to stay healthy this cold and flu season! Sleep isn’t optional, it’s when your body repairs and recharges your immune system, your brain and all of your tissues. Go to bed and wake up at the same time daily. Block blue light after sunset with amber glasses or screen filters.
4. Use Nature’s Antivirals Wisely
Immunomodulating supplements are a staple in my immune health tool kit. At the first sign of a scratchy throat, reach for elderberry syrup (low sugar, high potency), andrographis, or echinacea. Medicinal mushrooms like reishi and turkey tail support long-term immune balance. These work best when used early and consistently. (Drugs and herbs can have interactions, so talk with your provider to see if these are right for you!). More on immune supplements coming later this week! You can purchase some of my favorite, high-quality supplements HERE with a discount!
5. Guard Your Nose and Throat
Viruses enter through your upper airways, so keep them clean. Use a xylitol nasal spray a few times a day and rinse with saline after being in public. A quick swish of coconut oil with a drop of oregano oil supports a healthy oral microbiome too!
6. Keep Blood Sugar Steady
Big blood sugar swings shut down your immune cells for hours. Keep your blood sugar stable by pairing carbs with protein, fat and fiber. Limit sugary treats (which is so hard this time of year!) and if you do have them, eat them right after meals and take a 10-minute walk afterwards to minimize blood sugar spikes. Stable energy = stronger immunity.
7. Support Your Body’s Detox Systems
A sluggish liver or backed-up gut (ie: constipation) keeps toxins circulating, stressing your immune system. Eat green, cruciferous veggies daily like broccoli, kale and leafy greens, Brussels sprouts and more. Drink half your body weight in ounces of water, and add electrolytes. Have bowel movement everyday and move your body daily to get your sweat on!
8. Calm Stress Before It Weakens You
Chronic stress raises cortisol and lowers ability to fight viruses. Get out of the go-go-go fight or flight response by sprinkling in some mindfulness daily. It doesn’t have to be long or elaborate, even a few deep breathes throughout the day will do. or simple breathwork: inhale 4, hold 7, exhale 8. Five minutes twice a day makes a real difference.
You don’t need complexity—just consistency. Support your body’s natural intelligence, and it will protect you. Stay well this season and stay tuned for my blog on Thursday that will have all of my favorite supplements to stay healthy this cold and flu season!