Cold and Flu Season | How to Stay Healthy

This post may contain affiliate links for which I may earn a small commission on.

Why Do Colds and Flu Increase During Winter?

Every winter there’s an increase in the number of people who get viral diseases like colds and flu. The number of cases typically starts rising in early December, peaks in January and February, and then drops back off in March. Why is this so?

In the past, people associated these illnesses with being exposed to cold weather. That’s why these viral infections are often called colds. Even today, some people think that getting cold will cause them to catch a cold, but it really isn’t cold weather that creates the cold and flu season.

Cold and flu are caused by viruses, and many things contribute to why these respiratory illnesses spread more easily during the colder months. Most people tend to spend more time indoors during the winter months and are in closer contact with one another. This makes it easier for viruses to spread. Also, the changes in temperature and humidity may affect how some respiratory viruses survive and spread.

Our immune system depends on proper nutrition to function at its best. Important nutrients like vitamins C and D, zinc, protein, and others all play a role in supporting healthy immune function. During the winter months, healthy eating, adequate sleep, managing stress, staying active, and getting the nutrients your body needs are all good ways to support your overall health and immune system.

Cold or Flu: What’s the Difference?

Influenza is a common respiratory ailment that can be mild or severe, leading to serious complications. Influenza is generally a potentially more serious illness than the common cold. Both of them can appear quickly and are highly contagious, spreading easily through the air and when in close contact with an infected person. Both viruses may also live on doorknobs, grocery cart handles, and other public surfaces, which is why frequent hand washing is imperative.

Cold	Flu
Often develops more gradually	Often comes on more suddenly
Runny/stuffy nose common	Fever and chills more common
Usually milder fatigue	Fatigue can be significant
Mild aches possible	Body aches more common
Usually milder illness	Can cause serious complications

A cold may last anywhere from several days to about two weeks. Symptoms and recovery time vary by individual.

Tips for Staying Healthy During Cold and Flu Season

For those prone to getting sick, it is best to avoid large crowds or public places. Germs are everywhere, and being around sick people definitely makes it easier to pick something up. You might also want to limit visitors, especially if they’ve been sick recently.

Avoid close contact with people who are sick. When I am sick, I sleep in the guest room so my husband will be less likely to get sick. Please STAY HOME when you are sick. I don’t know about you, but I certainly do not want to sit next to a sick person all day. Make sure to use your sleeve on your elbow or a tissue, rather than your hands.

Wash your hands, wash your hands, wash your hands. Do not forget to use warm water and soap, washing them well. Washing your hands is one of the best things you can do to help keep germs away. Just think about all the surfaces you touch on a given day – the ATM, money, cell phone, door handles, etc…you get the drift. Cleaning your hands helps limit the spread of germs.

One alternative to hand washing is using hand sanitizer. Buy a few bottles and stash them in everyone’s bag or coat pocket. Sanitizers with at least 60 percent alcohol are the most effective. Also, look for those that don’t require water.

Do not touch your face, which includes your eyes, nose, and mouth.

Make sure you do not run yourself down. Get enough sleep, manage your stress, and make sure to eat lots of fruits and veggies.

Make sure everyone in your household has their own face and hand towel. There is nothing like wiping your hands and face with the same towel as someone else. If one person gets sick, you do not want to dry your hands or face with their damp towel. Color code your hand towels for you, your spouse, and the kids.

Foods and Supplements

The foods you eat can also help boost your immunity so you don’t get sick. Selenium is found in shellfish like oysters, crabs, and clams. Selenium helps produce cytokines in the body, which can help rid the body of viruses. Omega-3-rich foods like salmon and mackerel are natural anti-inflammatory foods that can help support and protect your lungs from infection. Also, Grandma wasn’t wrong when she said chicken soup was good for you, especially when you’re sick. The hot broth can help open clogged nasal passages and soothe a sore throat. It also has chicken and veggies, which are excellent protein sources and complex carbs. I am also a fan of hot tea with honey and lemon. There are also several herbal teas available in your local grocery store. I am also a big fan of supplements like zinc, vitamin C, and vitamin D, which support a healthy immune system. I know when I get sick, I always reach for my Far Infrared Heating Pad!

Vitamin C
Vitamin C has antioxidant properties that help boost your body’s immune response, potentially reducing the severity of your illness. Natural vitamin C is found in fresh fruits and vegetables, so eat lots of these.

Elderberry
Elderberry has been traditionally used to support the body during cold and flu season for congestion and other symptoms. Studies show mixed reviews on using standardized extracts such as Sambucol. Some stated they helped shorten the flu illness by about three days, others did not. I use Elderberry D3Fense by Nature’s Sunshine when I think I am coming down with something, and it seems to work great for me. However, Elderberry does contain flavonoids, which may stimulate your immune system. Other elderberry compounds, called anthocyanins, have anti-inflammatory and antioxidant properties.

Olive Leaf
Olive Leaf has a long history of traditional use because of certain plant compounds it contains, like oleuropein, which has been studied for its antiviral and immune support benefits due to its antioxidant and antimicrobial properties. Olive leaf is available as a tincture, tea, or in tablet/capsule form. It is often used as part of an herbal program to support a healthy immune system.

Eucalyptus
Eucalyptus has traditionally been used for respiratory support, and eucalyptus oil contains compounds that have been studied for their antimicrobial properties. Eucalyptus is commonly used in products for coughs and congestion and may help loosen mucus and provide a feeling of easier breathing. Eucalyptus ointments rubbed on the chest and below your nose can help reduce your congestion. I make a salve with eucalyptus in it, and I rub it on my feet and wear socks to bed when I am super congested and have found that helpful. Throat lozenges with eucalyptus can also help open your airways, making it easier to breathe. Eucalyptus gargles and teas can help reduce your sore throat.

Echinacea
Echinacea is used to support your immune system, especially during cold and flu season. Some studies have shown that Echinacea boosts your white blood cells, which can be helpful when fighting an infection. It may also have anti-viral and antioxidant effects. Drinking echinacea tea daily may help you feel better sooner as well. It is also available in capsules and tinctures.

Garlic
Garlic has been widely used in food and in traditional wellness practices. Garlic has long been known for its anti-fungal, antibacterial, and antiseptic abilities due to its sulfur-containing compounds, making it a very popular choice. One popular way to use garlic is by mixing garlic water with honey and lemon juice and drinking three times daily.

There are also herbs and nutritional supplements that are often used to support the body during cold and flu season. Pungent herbs, nutrient-rich herbs, vitamins, and mushrooms can be helpful. You can view some of our favorite Nature’s Sunshine Products for supporting your immune system.

Fighting Off Cold and Flu Naturally

Regardless of whether you have a cold or the flu, you can fight the illness by getting rest so your body is better able to recover. Additional ways to support your body while you recover include:

• Eat whole foods and grains.
• Eat healthy fats.
• Drink and shower in clean water.
• Stay active, there are plenty of ways to stay active during the winter. Check out these winter health tips for more ideas.
• Limit your environmental toxicity.
• Manage your stress.
• Use herbs and nutritional supplements to support your immune system, such as Elderberry D3fense, VS-C, and Vitamin C Bioflavonoids.
• Diffuse essential oils to support your respiratory system.
• Staying hydrated – Drink your water and some warm tea!
• Sipping soups or broths and eating wholesome foods – keep it light.
• Avoiding alcohol, cigarettes, and exposure to second-hand smoke.

Protect yourself this winter and fight the germs all around you. And if you do get sick, try to isolate yourself until the contagious period has passed. Don’t think you’re being a hero by going to work sick. You’re just getting everyone else sick. Surround yourself with people who are in it to win it with you! If you need help developing healthier lifestyle habits, grab a copy of my book, The Healthy Habits Challenge.

Most colds can be managed at home, but the flu can sometimes become serious. Contact your healthcare provider if you feel your symptoms are more severe than usual or you have difficulty breathing.