How to Stay Healthy During Cold & Flu Season
If you live in a climate like I do where temperatures drop in the winter, chances are you’re very familiar with cold and flu season. This time of year, it can seem like there’s always something going around, and we often find ourselves recovering from one illness only to be hit another shortly after. But it doesn’t have to be that way!
In this post, I’m sharing my favourite simple but effective tips for naturally upporting our immune system and overall health and wellbeing so that we can stay healthy throughout cold and flu season.
Are Germs Really the Problem?
Before we dive into my top tips for preventing colds and flu during the winter, I want to talk about germs- because I think they’ve gotten a bad reputation that they don’t totally deserve.
When we get sick, we tend to blame “evil germs”, but there is actually a lot more to it. “Germs” are actually various bacteria and viruses, and they exist everywhere in astonishing numbers (fun fact: you have more bacteria cells than human cells in and on your body!). While some of those bacteria and viruses can make us sick, not all of them do—and not all of the time.
Have you ever noticed how sometimes you’re exposed to the same germs as someone else, and you get sick but they don’t? There’s something else going on here besides just exposure to germs. This is where something called terrain theory comes in.
In other words, it’s not just about exposure, but about how your body responds: how resilient your immune system is, and how well it can fight off germs when they do show up.
The reality is, we can’t avoid bacteria and viruses unless we live in a bubble (and who wants to do that?). But what we can do is offer our bodies natural immune support so that they’re better equipped to stay healthy when we are exposed to germs.
Top Tips for Staying Healthy During Cold & Flu Season
Get enough sleep
Sleep is one of the most important foundations of immune health. During deep sleep, the body produces and releases immune-supportive compounds that help us fight off infections. Studies like this one have shown that getting less than seven hours of sleep per night can significantly increase the risk of getting sick. For optimal immune function, aim for at least eight hours of sleep a night.
Practical tip:
Create a consistent bedtime routine that signals to your body it’s time to rest. Aim to go to bed and wake up at the same time each day, dim the lights after dinner, and avoid screens for at least an hour before bed.Get plenty of fluids
Hydration is essential for immune function. Fluids help transport nutrients to cells, support detoxification, and keep mucous membranes moist—one of your body’s first lines of defense against pathogens. Aim for at least 2 litres/68oz of fluids a day. This includes water, but also broths and herbal teas. Keep in mind that caffeine is dehydrating, so you’ll need to add in at least double the amount of water for every coffee, caffeinated tea or soda you have.
Practical tip:
Start your day with a large glass of warm water and keep a reusable water bottle nearby as a visual reminder to sip throughout the day.Nourish your immune system
What we eat has a profound impact on immune health. Whole, nutrient-dense foods provide the vitamins, minerals, and phytochemicals your immune system relies on to function well. Focus on immune-supporting foods like bone broth, leafy greens, garlic (raw if you can handle it!), and lovely anti-viral herbs like thyme and oregano. Eat plenty of warming, grounding dishes like soups and stews, and take it easy on cold foods like salads and ice cream. Prioritize real food (that’s food made by nature) and try to avoid or reduce sugar, alcohol, and heavily processed foods.
Practical tip:
Aim to include at least one immune-supportive food at every meal. Add garlic, thyme or oregano to soups and stews, toss leafy greens into sautés, and sip bone broth as a warming snack.Go outside
Many of us have a tendency to hibernate inside during the winter. But guess what? We are not bears. Fresh air, natural light, and movement all play important roles in supporting immune health, circulation, and mood—especially during the darker winter months. Bundle up and get outside everyday for at least 20 minutes. Take a walk on your lunch break or after dinner, go skating at a local outdoor rink, shovel the driveway, or indulge your inner child and build a snowman.
Practical tip:
Schedule outdoor time into your day like an appointment. Go for a brisk walk, stretch on your porch, shovel snow, go skating at a local outdoor rink, or indulge your inner child and build a snowman.Consider supplements
While it’s always best to get the nutrients we need from food, sometimes this just isn’t realistic, especially when we’re busy or face other common winter challenges like limited sunlight or reduced access to local, fresh foods. When this happens, supplements can be a nice insurance policy to ensure that you’re getting in those crucial nutrients. My favourite supplements for preventing colds and flu are vitamin C, Omega-3s, vitamin D, and zinc. On the herbal medicine front, Astragulus is a wonderful immune-supporting plant that, if taken regularly from the start of autumn and throughout winter, can really help to prevent illness.
Practical tip:
Remember that all supplements are not created equally, and quality can really vary between brands and products. Look for good quality clues like high quality nutrient forms, few non-medicinal ingredients (especially those you can’t pronounce), and third-party certifications.
Building Resilience, One Habit at a Time
Cold and flu season doesn’t have to mean months of feeling run down or constantly getting sick. By focusing on simple, supportive daily habits—prioritizing sleep, staying well hydrated, nourishing your body with real food, getting outside regularly, and using supplements and herbs thoughtfully—you can naturally strengthen your immune system and create a resilient internal terrain. These practices don’t need to be perfect to be effective; consistency is far more important. Small choices made day after day can go a long way in helping you feel energized, supported, and well throughout the winter months.
Looking for personalized support to stay healthy during cold and flu season? I would love to support you! Find out more about working with me HERE.