Sick Season Survival Guide

Holistic & Functional Medicine Tips for Navigating Cold & Flu Season

As the seasons change and cold and flu viruses become more prevalent, supporting your immune system naturally can help you stay resilient. Functional and naturopathic medicine offers holistic approaches focusing on symptom relief and strengthening the body’s natural defenses. Here are some key strategies to get through sick season using functional and naturopathic principles:

1. Optimize Your Gut Health

Approximately 70% of your immune system resides in your gut, making it essential to maintain a healthy microbiome.

Probiotics: Incorporate high-quality probiotics and fermented foods such as sauerkraut, kimchi, kefir, and yogurt (dairy-free if necessary).

Prebiotic Fiber: Feed beneficial bacteria with fiber-rich foods like onions, garlic, leeks, and bananas.

Reduce Inflammatory Foods: Minimize processed foods, refined sugar, and inflammatory seed oils to prevent gut dysbiosis.

2. Nutrient-dense foods for Immune Support

Whole foods rich in essential vitamins and minerals support immune function.

Vitamin C: Found in citrus fruits, bell peppers, kiwi, and leafy greens.

Zinc: Supports immune response and is found in pumpkin seeds, oysters, beef, and lentils.

Vitamin D: Regulates immune function; get safe sun exposure or supplement if needed.

Antioxidant-Rich Foods: Berries, turmeric, and green tea help fight oxidative stress and inflammation.

3. Herbal & Natural Remedies

Herbal medicine can offer powerful antiviral and immune-boosting effects:

Elderberry: Helps reduce the duration of colds and flu.

Echinacea: Supports immune system activation.

Astragalus: Strengthens immunity and helps prevent infections.

Ginger & Garlic: Natural antimicrobials that support respiratory health.

4. Hydration & Electrolyte Balance

Drink plenty of filtered water and herbal teas (such as ginger, chamomile, and peppermint) to keep mucous membranes hydrated.

Incorporate homemade bone broth or mineral-rich electrolyte drinks to replenish fluids.

5. Lifestyle Strategies to Enhance Immunity

Prioritize Sleep: Aim for 7-9 hours of high-quality sleep to allow the body to heal and regenerate.

Manage Stress: Chronic stress suppresses immune function; practice deep breathing, meditation, or gentle movement like yoga.

Regular Movement: Moderate exercise supports circulation and immune cell function without overstressing the body.

Reduce EMF Exposure: Excessive electromagnetic fields (EMFs) may contribute to immune dysfunction; limit screen time before bed and use EMF blockers when possible.

6. Functional Medicine Testing for Personalized Support

If you’re frequently getting sick, consider functional lab testing to assess:

Nutrient Deficiencies: Identify low levels of vitamin D, zinc, or other essential nutrients.

Gut Health Analysis: A comprehensive GI test can reveal gut imbalances that weaken immunity.

Adrenal & Stress Response: Cortisol imbalances may be affecting your ability to fight infections.

7. Natural Remedies for When You Do Get Sick

Nasal Irrigation: Use a saline rinse or neti pot to clear congestion.

Steam Inhalation: Add eucalyptus or peppermint oil to a bowl of hot water and inhale to open airways.

Honey & Herbal Teas: Raw honey soothes the throat and has antibacterial properties; combine with ginger and lemon for a potent immune boost.

Rest & Recovery: Allow your body to heal by getting extra rest and nourishment.

8. IMMUNE BOOSTING SUPPLEMENTS

• Source Naturals Wellness Formula - I take this blend if I feel like I am coming down with something & it works wonders! I also take it if I do get sick to help support my immune system.

  Has clinical doses of key nutrients like vitamin A, beta-carotene, vitamin D, and zinc to support immune health + traditional immune-boosting ingredients such as garlic, propolis, echinacea, elderberry, horehound, astragalus, and isatis for enhanced immune defense.

• Vitamin C: Cymbiotikas Liposomal Vitamin C packets are everything!

• Zinc: Vimergy’s Organic Liquid Zinc - Zinc sulfate liquid is clinically researched to promote a healthy respiratory response. Around 30% of the body’s zinc is found in bones. But, as bones grow or age, they need additional fortification.

• Vitamin D: Cymbiotikas Liposomal Vitamin D+K is one of my favorite blends. I take this blend every day to support my immune system.

• Propolis Spray: Bee propolis contains antioxidants, vitamin C, zinc, iron, B vitamins, and over 300 other beneficial compounds that support the immune system.

• Electrolytes + Vitamin C Packets - 1200 mg Vitamin C with 17 other vitamins, powered by Concentrace ionic trace minerals.

By incorporating these functional and naturopathic approaches, you can strengthen your immune system, prevent frequent illness, and recover more effectively when sickness strikes. Prioritize whole-body wellness and let nature’s medicine work in your favor this cold season!

References

Holick, M. F. (2007). "Vitamin D Deficiency." New England Journal of Medicine, 357(3), 266-281.

Hemilä, H. (2017). "Vitamin C and Infections." Nutrients, 9(4), 339.

Rondanelli, M., Miccono, A., Lamburghini, S., et al. (2018). "Self-care for Common Colds: The Role of Vitamin C, Zinc, Echinacea, and Probiotics in Prevention and Treatment." Evidence-Based Complementary and Alternative Medicine, 2018, 5813095.

Linde, K., Barrett, B., Wölkart, K., Bauer, R., & Melchart, D. (2006). "Echinacea for Preventing and Treating the Common Cold." Cochrane Database of Systematic Reviews, 1, CD000530.

Akram, M., Rashid, A., Munir, N., et al. (2021). "Probiotics and Immune Health." European Journal of Inflammation, 19, 205873922110329.

Gombart, A. F., Pierre, A., & Maggini, S. (2020). "A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the Risk of Infection." Nutrients, 12(1), 236.

Sharifi-Rad, J., Sureda, A., Tenore, G. C., et al. (2018). "Biological Activities of Essential Oils: From Antibacterial to Antioxidant Properties." Medicinal Chemistry, 14(8), 602-619.