Cold and Flu Season: Remedies That Actually Help

Every winter, it seems like all of a sudden, we are constantly sick. Something is always going around the office, the kids are bringing home nonstop runny noses, and every public space has at least one person nearby with a cough that just sounds contagious.

There are reasons why the cold weather brings more cold and flu viruses. The cold, dry winter air allows viruses to survive airborne and on surfaces longer than hot, humid air. We also have different habits in the winter, choosing to stay inside with little outside ventilation and in close quarters with others who may be sick.

Is there anything we can do to protect ourselves from the ever-present viruses around us? Let’s review some important facts about how we get sick, how the immune system fights these viruses, and why symptoms appear the way they do:

When you come in contact with a virus in the air or on a surface, the virus can enter your system.
In most cases, your immune system will recognize the virus as a threat and set off a chain of reactions.
When we get runny noses, fevers, and coughs, this is our body’s way of responding to a virus and eliminating the threat. In other words, those symptoms are a very good thing.

Cold and Flu Season Remedies That Actually Help

Symptoms are often simply a part of the journey to recovery, despite how inconvenient they may seem in the moment. Fortunately, there are ways for you to equip your immune system with the tools it needs to eliminate viruses more quickly, maybe even early enough to avoid symptoms, and there are ways to ease the severity of symptoms when you are forced to experience them.

Let’s dive into some cold and flu season solutions that, with consistency, can help you breeze through winter with fewer sniffles and more productivity.

A Good Night’s Sleep

That’s right! Staying up until 2 a.m. to scroll on your phone has more negative benefits than you thought. During sleep, your immune system releases proteins called cytokines that help fight infection and inflammation, while also strengthening the activity of infection-fighting cells. Skimping on sleep can lower these protective responses, making it harder for your body to ward off illness and recover when you’re under the weather. It’s recommended that adults get seven to nine hours of sleep every 24 hours. Naps count!

Daily Fruits, Veggies, and Vitamin Supplements

Vitamins are essential for building a strong immune system. The goal is to get your daily vitamin needs met through your diet. When it isn’t possible to get a sufficient amount of a specific vitamin from food, we turn to supplements for support.

Your powerful immune system supporters include:

Vitamin A – it keeps skin and mucous membranes healthy for infection prevention. Reach for sweet potatoes, carrots, and spinach.
Vitamin B6 – produces infection-fighting T-cells and white blood cells. Potatoes (not fried!) are a great source.
Vitamin C – reduces symptom severity by stimulating white blood cell production and antibodies. Citrus fruits, strawberries, and bell peppers are your best options.
Vitamin D – regulates immune responses and antimicrobial proteins, which are important for respiratory health. If winter has stolen most of your sunlight, try a supplement or include fatty fish like salmon in your diet.
Vitamin E – protects cell membranes from damage. Nuts and seeds are a good source, or try this as a supplement.

Gut Friendly Foods

Gut-friendly foods play a major role in immune health because a large portion of the immune system lives in the gut. Foods rich in probiotics and prebiotics help maintain a healthy balance of beneficial bacteria, which strengthens the gut barrier and supports immune signaling throughout the body. When the gut microbiome is well nourished, it can better help regulate inflammation and defend against harmful pathogens, making what you eat a key part of staying well.

Support your gut with these options:

Yogurt – contains probiotics that help balance gut bacteria and support immune function
Oats and whole grains – high in prebiotic fiber that feeds good gut bacteria and supports regular digestion
Kefir – a fermented drink rich in diverse probiotics that support digestion and gut resilience
Berries – packed with fiber and antioxidants that reduce inflammation and nourish the gut microbiome
Chia seeds – packed with soluble fiber that supports gut regularity and nourishes healthy bacteria

Tea

Tea is a cozy ritual that can effectively support your immune system. Many teas are rich in antioxidants and polyphenols that help protect cells and support the body’s natural defenses, while certain blends offer anti-inflammatory and antimicrobial benefits. Add tea to your daily ritual to gain all the best benefits and equip your immune system for cold and flu season.

The best teas for immune system support include:

Ginger tea – naturally anti-inflammatory and great for digestion and circulation
Turmeric tea – offers curcumin, which supports inflammation balance
Echinacea tea – TONS of benefits, including support of white blood cell production, anti-inflammatory and antioxidant properties, and may help shorten the duration or lessen the severity of common colds when used at the first sign of symptoms.
Elderberry tea – Rich in antioxidants and a source of Vitamin C
Chamomile tea – Gently supports immune health with antioxidant and anti-inflammatory properties while promoting rest and stress reduction

Herbs and Spices

Nature has an amazing way of providing exactly what we need to live a full and healthy life. The list of herbs and spices I could include in this section is endless. Let’s limit it to five of the most common and accessible options, but I encourage you to explore and get creative with herbs and spices in your diet. They are, after all, what makes our food taste so good.

Tumeric – curcumin, its active compound, delivers many amazing benefits to the body, like reducing inflammation, influencing key immune cells, supplying antimicrobial properties that might limit the spread of viruses, and supporting gut health.
Garlic – add as much garlic as you want to your recipes! Studies suggest regular intake can reduce the frequency, duration, and severity of colds and flu, potentially by enhancing immune response and fighting pathogens.
Ginger – it’s so good I’ll mention it twice! While you can enjoy ginger as a tea, fresh ginger adds a bit more bang for your buck. Try it in a smoothie or incorporate it while cooking.
Chili peppers – support the immune system with vitamin C and capsaicin, which help reduce inflammation, boost circulation, and strengthen the body’s natural defenses.
Eucalyptus – a versatile herb that reduces inflammation and contains antibacterial properties. Use it as a steam, in a hot bath, as an oil, or as an infused body butter.