Cold and Flu Season Tips

We are heading into cold and flu season. What causes the common cold and flu, and how can you protect yourself? Many people ask questions in The Myers Way® Facebook Community about how to maintain a healthy immune system during cold and flu season. That's why I'm sharing my best cold and flu season tips with you. After all, keeping the cold and flu away helps reduce stress on your immune system. It can also help you avoid a flare-up of other chronic illnesses.  

I’m going to share some insight into cold vs flu symptoms. In addition, you’ll learn if a vitamin for immune support system can help. What are some of the top immune health supplements I recommend? Read on to find out! 

Before we get into my best cold and flu season tips, let’s take a look at the differences between the common cold vs flu.

Common Cold vs Flu

If you start to feel a tickle in your throat or a bout of congestion coming on, how do you know if it’s the common cold vs flu?

With cold and flu season among us, you need to understand that both the flu and the cold are respiratory illnesses. That said, they come from different types of viruses (1).

Symptoms are very similar for both the common cold vs flu. Furthermore, it can be difficult to tell the difference between a cold, the flu, or even Covid-19. One way to tell is the severity and onset of symptoms.

Flu symptoms are usually abrupt. One day you may feel healthy, and the next day you feel awful. Flu symptoms are also usually accompanied by a fever and body aches. Both of these symptoms are rare or mild with the common cold.  Flu symptoms can also include (2): 

• A dry, hacking cough
• Moderate to high fever
• Sore throat
• Chills
• Severe body aches
• Headache 
• Stuffy and runny nose
• Severe fatigue 
• Nausea and vomiting

In contrast, cold symptoms come on gradually. They are also much milder. It is rare to have a fever or chills. If you have a cold, you are more likely to have congestion in the nose. In addition, common cold symptoms can include: 

• Sore throat
• Sneezing
• Cough
• Headache or mild body aches
• Mild fatigue

So you see, the common cold vs flu symptoms are quite different. Now, let’s talk a bit about what causes these illnesses. I'm also going to cover how they spread.

What Causes Common Cold and Flu

In order to provide the best cold and flu season tips, it’s important to reiterate that they come from different viruses. The difference between the common cold vs flu viruses is that the flu is only caused by the influenza virus. The common cold, on the other hand, can come from a number of viruses. These include both the rhinovirus and parainfluenza. 

Most viruses spread from person to person. This typically happens when you come in contact with infected body fluids. The most common examples include saliva, blood, or urine. Droplets can also travel through the air. These tiny particles are then spread by coughing or sneezing.

You may have noticed there’s more sickness going around during the fall and winter months. This begs the question, can you get sick from cold weather? The answer is yes, you certainly can. In fact, new research shows that the immune cells in your nasal and respiratory systems are directly affected by cooler air. In fact, the cooler air makes them less effective (3). This leaves you more susceptible to illness. 

Ok, so what can you do? Since you can't stay indoors all the time, I put together my best cold and flu season tips to keep you and your loved ones safe. Read on to learn eight ways you can naturally support your immune system this cold and flu season. 

How To Support Your Immune Health

Wash Your Hands Frequently and Thoroughly

Of all cold and flu season tips out there, washing your hands frequently is by far the simplest method for preventing pathogen exposure. The recent Covid-19 pandemic brought this practice to the top of the line.

Believe it or not, there's a right and a wrong way to wash your hands. Here's how to do it correctly: scrub your hands thoroughly with soap and water for at least 20 seconds. This effectively kills many viruses. Cold and warm water are equally effective in killing germs (4). Twenty seconds is about how long it takes to sing the ABCs one time through. Avoid touching your eyes, nose, or mouth without washing your hands first.

Repair Your Gut

Your gut is the foundation of your whole body’s health. That's because 80% of your immune system lives in your gut! Without a healthy gut, you can’t have a healthy immune system. Without a healthy immune system, you’re open to infections and viruses such as the cold and flu. It also paves the way for inflammation and autoimmune disease.

Reestablishing a healthy microbiome is one of the best ways to reduce your risk of getting sick during cold and flu season.

During periods of optimal health, your gut bacteria and the rest of your body get along wonderfully. A balanced microbiome promotes optimal digestion and immunity. Both of these are crucial to every aspect of your overall health and wellness. Taking a probiotic supports an optimal balance of synergistic bacteria. Not only does it optimize your digestive health, but it also bolsters your immune system. Imagine how helpful this is, especially during the upcoming holidays!

Reduce Sugar and Alcohol Consumption

You may plan on indulging in some sweets and a few cocktails over the holiday season. Keep in mind that both sugar and alcohol can contribute to systemic inflammation. This lowers your immune system’s ability to fight off infection. Avoiding excessive sugar and alcohol is another of my best cold and flu season tips. 

As cold and flu season rages on, consider cutting back the sugar and alcohol. This gives your immune system a chance to rest and reset. It also strengthens it to battle whatever viruses may be around. 

Consuming too much sugar can suppress your immune system. This makes it more difficult for your body to fight off infections. Yes, this includes the flu virus. It also leaves you open to gut infections such as Candida and SIBO. These gut infections suppress your immune system and cause leaky gut. Even moderate alcohol consumption suppresses your central nervous system, which directly impacts your immune system.

How do you beat those stubborn sugar cravings? One way is by managing your stress. Yes, stress often makes you crave sugar! Also, adding protein and healthy fats to your diet helps support healthy signaling in your body. I also recommend building your immune health supplement arsenal that includes L-glutamine. 

Reduce Your Stress

As I mentioned earlier, your gut produces around 80% of your immune system. What does that have to do with reducing stress? 

Stress weakens your intestinal barrier. A weak gut lining allows bacteria to enter the body, creating an imbalance between good and bad bacteria (5). Usually, your immune system takes care of most of these bacteria. The problem is that chronic stress puts that system in overdrive. Over time, this can lead to chronic illness. In some cases, it can even trigger autoimmunity. 

That’s why managing stress is another of my favorite cold and flu season tips. Healthy stress management supports a strong immune response against cold and flu viruses. 

There are many ways to relax and unwind. Taking a warm bath, listening to calming music, and meditation can help. Some of my favorite ways to relieve stress include getting in my infrared sauna. I also enjoy hiking with my family and our dogs.  

Get Optimal Sleep Every Night

Studies show that not getting enough sleep increases your risk of getting a cold or the flu. This is because sleep deprivation lowers the body’s production of cytokines. Cytokines are essential to fighting off infection and inflammation. They also aid in your body’s response to stress (6). 

Most adults need between ½ to  8½ hours of sleep each night. Taking three simple steps can help you achieve optimal sleep including: 

• Eat foods rich in tryptophan and magnesium
• Eliminate fatty foods, heavy metals, caffeine, and alcohol
• Get tired naturally by establishing a regular sleep schedule. Creating a bedtime routine, exercising, and using herbal supplements can help.

I have a go-to immune health supplement that helps prepare you for a great night's rest. I call it Rest and Restore Max™. This combination of melatonin, valerian root, amino acids, and minerals helps support deep relaxation and restful sleeprestful sleep.

Get Plenty of Exercise

Another one of my favorite cold and flu season tips is staying active (7). I know it can be tricky during the holiday season, but believe me it helps. Exercise can boost your immune system by increasing blood circulation throughout the body. Increased circulation allows antibodies to travel through your bloodstream faster. As a result, your immune system can fight viruses and infections more efficiently. In addition, exercise is a great stress reliever! 

If you don’t have time for regular gym sessions, there are plenty of at-home workouts on YouTube. I also enjoy swimming in my pool. Bodyweight workouts are an excellent option as well.  

Support Your Inflammatory Response

Antioxidants are the unsung heroes of immune function. In fact, glutathione is the master antioxidant in your body. It’s responsible for enhancing your immune system and helping your liver with detoxification. 

Curcumin is a compound found in turmeric that fights free radicals in the body. Reducing free radical damage supports a healthy inflammatory response. As great as curcumin is for you, there are a couple of factors to consider. When determining how best to consume it, here’s what you should know: 

• Turmeric is not easily absorbed by your body. Research has shown that your digestive system only absorbs about 1% (8).

• Clinical trials indicate that you’d have to eat two pounds of turmeric root to reap the full benefits of curcumin. 
• Most turmeric supplements actually contain very little curcumin. 

How can you enjoy the benefits of curcumin if it’s so difficult to absorb? Not to worry, that's why I formulated my own immune health supplement! Liposomal Curcumin provides hundreds of times more bioavailable curcumin than many turmeric-based supplements. It also bypasses the stomach, making it better absorbed in the intestines.

Drink Chicken Bone Broth

You may remember your mother or grandmother giving you chicken soup when you were sick. Did you notice how it always seemed to help you feel better? It’s not just folklore! Chicken bone broth is extremely beneficial for your immune system. That’s why it’s one of my best cold and flu season tips if you’re feeling under the weather. In fact, a study published in the journal Chest showed that eating chicken soup during a respiratory infection reduced upper respiratory symptoms. It also lowered the number of white blood cells. These benefits may come from proline and glycine. These amino acids help reduce inflammation and are commonly found in bone broth (9).

Drinking chicken bone broth is one of the best ways to support your health during cold and flu season. You can make your own bone broth at home by using chicken or turkey bones. Throw in some water and a few vegetables and slow cook them for eight to ten hours. This is where a nontoxic crockpot comes in handy. 

If you want the benefits of chicken bone broth without the mess, try Chicken Bone Broth Collagen. This delicious, savory collagen bone broth comes from USDA-certified organic chickens. When mixed with hot water, it instantly creates a delicious, healthful sipping broth. Cozy up with a cup and enjoy the extra immune support during cold and flu season.

Final Cold and Flu Season Tips

As a functional medicine practitioner and a medical doctor, I know how important it is to strengthen your natural defense system. This is especially true with sickness going around! Supporting your immune system depends on supplying your body with all the vitamins, minerals, and phytonutrients it needs. Is there one vitamin for immune system support? Not at all. In fact, I recommend you take an immune support supplement that addresses illness from different angles.  

These days, added stress and environmental toxins mean our bodies require more immune-supporting nutrients than ever before. To make matters more complicated, many of those same immune-supporting nutrients are hard to get from diet alone. 

Knowing the difference between the common cold vs flu can help protect you and your family. Practicing safe, sanitary habits may reduce the spread of the virus. It may also shorten its duration within your sphere.

Supporting your immune system and strengthening your gut health should be top priority. Getting enough rest and lowering stress are also important. Taking an immune health supplement can provide extra protection against viruses and bacteria in the air. Not only are these cold and flu season tips key to lowering your chances of getting sick, but they also are an integral part of The Myers Way®. I’m confident that following these steps will keep you and your loved ones on the path to optimal health.