Combatting Cold and Flu Season

Over the years, I’ve tested many methods and learned that being proactive is key. It’s not just about supplements (though they’re important), but also focusing on a few other aspects of health that make a huge difference in either avoiding sickness altogether or bouncing back quickly when it does hit.

Here's our go-to germ-busting routine: 

Reduce exposure to pathogens One of the simplest ways to avoid getting sick is by reducing your exposure to viruses. Start by improving air quality in your home with a HEPA air purifier, which filters out allergens, mold, dust, bacteria, and viruses down to .03 microns. I personally love the AirDoctor—they're offering a pre-holiday sale, making it the perfect time to invest, especially before cold and flu season! I use the 2000 model in our bedrooms and the 3500 in our living/dining area.  

Nasal irrigation is another key tool in your immune defense. Viruses often enter the body through the nose, so flushing out your nasal passages with a saline solution in a neti pot can really help reduce your risk of infection. 

Supplement Wisely Supporting your immune system with key nutrients can make a huge difference. Here’s what I prioritize daily heading into the fall and winter:

• Vitamin D3 + K2: Even with a vitamin D-rich diet, levels tend to dip in the winter. Numerous studies show vitamin D supplementation helps prevent respiratory infections. Make sure to pair D3 with K2 for better calcium absorption.
• Probiotics: Strains like Lactobacillus and Bifidobacterium have been shown to reduce the duration of colds and flu.
• Zinc: This essential mineral is crucial for immune function.  Just be sure to take it with food as on an empty stomach it can lead to nausea. 
• Fire Cider - doesn't taste the best but definitely works!  We usually take this more regularly during cold and flu season and definitely daily when fighting off any sickness.  
• Propolis Throat Spray - Propolis delivers over 300 other beneficial compounds, antioxidants that fight free radicals and combat oxidative stress.  We use it daily during cold and flu season. 
• Magnesium: Vital for immune function and inflammation regulation.  I like this combo for daily use and this one in the evenings to help me wind down and sleep better.  

Stay hydrated with electrolytes electrolytes like calcium, magnesium, and zinc play an essential role in regulating immune cell signaling. They also help maintain the body’s acid-base balance, which is crucial for immune function. I take electrolytes daily—even in the winter—and give my kids half a pack if they’re worn down or exposed to sickness. LMNT is our go-to, especially when battling fevers, to prevent dehydration.

Nurture your sympathetic nervous system by focusing on reducing stress and prioritizing recovery. The more time you spend in fight or flight - AKA your sympathetic nervous system, the weaker your immune system will be  making you more susceptible to illness.  Making sure to prioritize rest, recovery and stress reducing activities is key especially during cold and flu season when there are more germs floating around. 

You can also supplement with an adrenal support during higher stress seasons of life to help nurture your adrenal glands and reduce cortisol.  I like this blend from Equilife that is packed with adaptogenic herbs that help the body build resilience against stress, keeping your immune system strong even during high-stress periods like the holidays or back-to-school season.

Increase immune boosting foods!  Foods high in nutrients, vitamins and minerals are great to increase when wanting to support your immune system.  We bump up our intake of cold busting foods like bone broth, oysters (high in zinc), sardines or mackerel (high in nutrient density), organ meat (added to ground beef you can't taste it), leafy greens, kombucha and fermented foods.  

What about Vitamin C?

While vitamin C can reduce the duration and severity of colds, it hasn’t been shown to prevent them. That’s why I usually only take it at the first sign of sickness unless I've seen on my labs that supporting my Vitamin C levels is necessary.  I also ramp up my immune boosters with this Quick Start Immune Support supplement, which has helped me kick sickness within just a few days!

That's our go-to plan to combat germs and kick sickness quick!  Hope you find that helpful and stay healthy this season