Cold & Flu Season: How to Strengthen Your Defenses Naturally

Kathryn King
6 days ago
3 min read

As the cooler months roll in, so does the familiar wave of runny noses, scratchy throats, and lingering coughs that seem to show up everywhere—schools, offices, and even your own home. While cold and flu season can feel inevitable, there’s a lot you can do to support your immune system so you stay healthier and bounce back faster.

Instead of waiting until you’re already sick, now is the perfect time to build up your defenses and help your body handle whatever it’s exposed to.

Understanding Your Immune System

Your immune system is not a single organ—it’s an interconnected network involving your lymphatic system, respiratory system, digestive system, and even your skin. It’s constantly working behind the scenes to protect you from viruses and bacteria.

But factors like stress, poor sleep, dehydration, nutrient deficiencies, and inflammation can weaken this system, making it easier to get sick and harder to recover.

The goal during cold and flu season is to strengthen your baseline so your body can mount an effective, efficient response when it encounters a virus.

Signs Your Immune System May Need Support

You might notice:

Feeling run down
Getting sick more often
Slow recovery after illness
Chronic fatigue
Frequent sore throat or sinus congestion
Increased stress or disrupted sleep

These are your body’s early signals asking for additional support.

Top Tips to Stay Healthy This Season

1. Prioritize Quality Sleep

Sleep is one of the most powerful immune boosters we have. Aim for:

7–9 hours per night
A consistent bedtime and wake time
30–60 minutes of screen-free wind-down time

Even a single night of poor sleep decreases immune cell activity and makes you more susceptible to colds and flus.

2. Botanical Spotlight: Garlic & Onions

Garlic and onions may be simple pantry staples, but they’re exceptional immune allies.

Garlic contains allicin—released when crushed or chopped—which has antimicrobial, antiviral, and antioxidant effects. Onions offer quercetin, a potent flavonoid that helps modulate inflammation and support healthy immune signalling.

Easy ways to use them daily:

Sauté garlic and onions as the base of soups or stews
Add fresh garlic to warm dishes just before serving
Roast whole garlic bulbs for a sweet, spreadable immune boost
Add caramelized onions to vegetables, grains, or bowls

Small amounts, used consistently, help build immune resilience throughout the season.

3. Immune-Supportive Vitamins & Minerals

(Not medical advice — general educational options)

Nutrients that support immune health:

Vitamins A, C, E
Zinc and selenium
Vitamin D
Probiotics
Elderberry syrup
Oregano oil (short-term use during illness)

Food-based sources are excellent: citrus, berries, leafy greens, nuts, seeds, and fermented foods. If you’re unsure what’s best for you, personalized guidance can make all the difference.

4. IV Therapy for Immune Support

During cold and flu season, your body often needs higher levels of nutrients to stay strong. IV nutrient therapy delivers vitamins, minerals, and antioxidants directly into the bloodstream for rapid absorption—making it especially helpful during high-stress seasons, sleep disruption, or active illness.

Key nutrients like vitamin C, zinc, magnesium, and B vitamins can help reduce fatigue, support immune cell activity, and speed up recovery. It’s a fast, restorative way to give your system the boost it needs.

5. Traditional Chinese Medicine (TCM) Approaches

TCM offers beautiful seasonal strategies for immune support:

Acupuncture — used both preventatively and during early colds to help “release the exterior”
Warming foods — ginger, garlic, scallions, broths, and cooked meals support the spleen and digestive fire
Seasonal living — in fall and winter, focus on warm, slow-cooked, nourishing meals like soups, stews, and chilis

For personalized TCM guidance, our Registered Acupuncturist, Madison Salzl, can tailor treatments to your needs.