Each year, cold and flu season arrives in the fall and winter months, yet it is important to remember that your immune health matters all year long. If you tend to ask yourself, “Why do I get sick so often?” or live with an autoimmune condition, you may feel especially vulnerable to the influenza virus. The good news is that you are not powerless.
Functional medicine provides proactive, preventive strategies to support and strengthen your body’s defenses. Instead of focusing only on symptom relief after illness strikes, you can take steps to prevent flu-like symptoms and fortify your immune system before flu season begins. In this guide, I will share 10 science-backed, gut-friendly tips that align with an autoimmune-friendly lifestyle, as well as supplement recommendations, so you can feel confident and resilient throughout the year.
10 Flu Prevention Tips to Protect Yourself
1. Prioritize Gut Health
Over than 80 percent of your immune system resides in your gut, making it the foundation of your body’s defense system. Research shows that probiotics interact with intestinal immune cells and play an important role in maintaining immune balance (1). Supporting gut integrity begins with avoiding inflammatory foods and choosing nutrient-dense, whole foods that are AIP-compliant. This includes grass-fed meats, wild-caught fish, leafy greens, and colorful vegetables. A healthy gut not only improves digestion but also supports and strengthens your immune defenses, lowering your risk of infections throughout the year.
AMMD™ Recommendation:
Complete Probiotics 100 Billion – supports microbiome balance
Leaky Gut Revive® – restores gut lining and supports immune function
2. Get Consistent, Quality Sleep
Sleep is one of the most powerful ways to strengthen your immune system, yet it is often overlooked. Inadequate or irregular sleep impairs immune cell function and increases the risk of infections (2). Aim for seven to nine hours of uninterrupted rest each night and establish a calming routine that helps regulate your circadian rhythm. Keeping your bedroom cool, dark, and free of electronics can help you fall asleep faster and stay asleep longer. In addition to help fighting colds, quality sleep supports mental clarity, hormone balance, and recovery after daily stress.
AMMD™ Recommendation: Rest and Restore – herbal formula for deep, natural sleep
3. Keep Your Vitamin D Levels Optimal
Vitamin D is a vital nutrient that regulates the immune system and supports the body’s ability to respond to infections. Low vitamin D levels are linked to a higher risk of respiratory illness and immune imbalance, especially in those with autoimmune conditions (3,4). Because many adults are deficient in vitamin D, especially during the darker months, supplementing can help keep your levels in the optimal range.
AMMD™ Recommendation: Vitamin D3/K2 10,000 IU – high-potency immune balance
4. Reduce Sugar and Refined Carbs
Excess sugar can suppress white blood cell activity and feed harmful gut bacteria, leaving your immune system less prepared to defend you. Replacing sugar and refined carbohydrates with whole-food sources of fiber, healthy fats, and nutrient-rich vegetables supports your gut microbiome and immune function. Choose sweet potatoes, avocado, or fresh berries when you want something naturally sweet.
5. Use Immune-Supporting Nutrients
Daily immune support goes beyond food alone. Certain nutrients and compounds can help maintain a healthy gut barrier and fortify your immune system. Immunoglobulins, for example, bind to pathogens and toxins, reducing their impact on the immune system (5). Supplements, such as zinc and vitamin C, also provide extra support during high-risk times of the year.
AMMD™ Recommendation: ImmuneIG – supports the immune system and gastrointestinal barrier
6. Incorporate Moderate Movement
Consistent, moderate exercise improves circulation, supports lymphatic flow, and enhances your body’s natural defenses. Gentle activities such as walking, yoga, and light strength training are excellent ways to move your body without overstressing it. Overtraining, especially during an autoimmune flare, can actually suppress immune function, so balance and consistency are key.
7. Practice Stress Management
Chronic stress raises cortisol levels, which in turn suppress immune activity and leave people more vulnerable to infections (6). Incorporating stress-reducing practices such as mindfulness, journaling, yoga, or breathwork can help regulate cortisol and restore balance to your nervous system. Small, consistent habits such as daily gratitude journaling or a short meditation practice can also help support immune health and emotional well-being.
AMMD™ Recommendation: Adrenal Support – blend of adaptogens and B vitamins for energy and resilience
8. Stay Hydrated with Electrolytes
Adequate hydration supports every aspect of health, including immune function. Dry airways are more susceptible to infection, and drinking water throughout the day helps keep your mucous membranes moist and better able to trap and eliminate viruses. Adding electrolytes to your water can replenish minerals lost through daily activity and support cellular hydration.
9. Keep Your Environment Clean & Air Healthy
Viruses spread easily through contact with contaminated surfaces and dry indoor air. Disinfecting high-touch surfaces, maintaining indoor humidity, and using air purifiers help reduce viral exposure. Simple habits like washing hands regularly also reduce the chance of transferring germs from surfaces to your mouth, nose, or eyes. Essential oils such as eucalyptus or tea tree oil may also provide mild antimicrobial benefits when diffused in your home environment.
10. Supplement Smartly – Daily Immune Support
For many people, especially those with autoimmune challenges, daily immune-targeted supplementation provides an added layer of defense. AMMD™’s Immune Health Bundle supports optimal immune system modulation, gut cell regeneration, and protects mitochondrial health. Antioxidants such as glutathione and curcumin reduce oxidative stress, while nutrients such as L-glutamine nourish your gut lining and resveratrol promotes cardiovascular health. Incorporating a few high-quality immune-supporting supplements daily can make a measurable difference in your resilience. Health supplements work best when combined with lifestyle foundations such as sleep, nutrition, and stress balance.
For additional strategies for those who have autoimmune disease or have experienced long-haul syndrome post-COVID, take a listen to my Take Back Your Health™ podcast episode Current Supportive Approaches For Long-Haul Syndrome with Dr. David Brady.
Take Control of Flu Season with Functional Support
Your immune system is complex, yet it can be supported in simple and effective ways. By focusing on gut health, nutrition, sleep, and stress management, you create a strong foundation for resilience. Functional medicine empowers you to take proactive steps before illness strikes. So don’t wait until cold and flu season to start optimizing your immune system. Start today with these tips to fight off germs, reduce the occurrences of sickness, and learn how to make your immune system stronger year-round.
Article Resources
Leave a Comment