Cold and flu season is here—cozy sweaters, steaming mugs of tea, and unfortunately, a higher chance of getting sick. If you’re in Oregon, our emergency rooms are already over run by the cases of flu!
This time of year, we see a rise in illnesses like the flu, RSV (respiratory syncytial virus), COVID, and even pertussis (whooping cough). The good news? There’s a lot you can do to protect yourself and your loved ones. Let’s chat about how to stay healthy this season…everything from vaccines and nutrition to the underrated power of sleep and exercise.
First Things First: Vaccines Are Your Frontline Defense
Vaccines are like your body’s cheat sheet for fighting off some of the worst seasonal illnesses. Here’s what you need to know:
Flu Vaccine: The flu virus comes back every year like clockwork and the vaccine is updated annually to keep up with its sneaky mutations. It’s a must-have in my opinion, especially at the extremes of age or if you’re living with diabetes, lung disease or heart disease.
COVID Vaccine: Yes, COVID is still around, and staying up to date on the latest vaccine can help you avoid serious illness. The updated version targets newer variants and offers solid protection. I hear all the time - I’ve already had COVID or I got the vaccine before and I still got COVID. Vaccines do not protect you from getting the virus but it does help you avoid getting really sick once your body is exposed to the virus.
RSV Vaccine: If you’re over 60, this one’s a game-changer. RSV can hit hard, especially for older adults, and this vaccine can make a big difference. Please be sure you are talking to your doctor and getting the recommended vaccines for your personal situation.
Pertussis (Whooping Cough) Vaccine: Pertussis cases are creeping up again. If it’s been a while since your last booster, please check with your doctor—it’s especially important if you’re around babies or young kids. If you are welcoming a new infant into your house, or will be spending time with that new amazing grand baby - please be sure you are up to date on this vaccine.
Think of vaccines as the foundation of your cold-season treatment plan. They’re not just for you—they protect everyone around you, too.
The Lifestyle Boost: How to Build a Resilient Immune System
Vaccines are amazing and I recommend them AND your daily habits also play a huge role in keeping your immune system in great shape. Here’s where to focus:
1. Sleep: The Ultimate Immune Booster
Sleep is like a nightly reset for your immune system. It is also the time that your body produces key proteins and immune cells that are needed to fight viruses. When you are sleep deprived this leads to and can worsen chronic inflammation which puts your body at risk for developing infections and chronic diseases. If you are skimping on sleep - your body will not be able to make the building blocks needed to fight infection.
Aim for 7–9 hours of quality sleep every night.
Keep a regular sleep schedule (even on weekends!) and wind down with a calming routine—think reading, stretching, or meditation.
Be sure you’re getting time outside, during the day.
Check out my YouTube channel for how to create your own personal sleep clock.
2. Nutrition: Fuel Your Defense Team
The food you eat is your immune system’s fuel. Think vibrant, colorful, whole foods loaded with vitamins, minerals, and antioxidants.
Vitamin C: Your go-to immunity helper, found in oranges, bell peppers, and even strawberries.
Vitamin D: Hard to get from food alone in the winter. Fatty fish, fortified milk, and a supplement can help.
Zinc: Found in seeds, nuts, and shellfish, it’s a key player in keeping your immune system sharp.
Probiotics: A healthy gut means a stronger immune system. Yogurt, kefir, sauerkraut, and kimchi are all excellent sources. Check out my other blog article on how to Boost Gut Health Naturally!
3. Move Your Body:
Exercise keeps your immune cells circulating and ready for action. You don’t have to train for a marathon—moderate activities like brisk walking, yoga, or strength training can work wonders. Just don’t overdo it; intense exercise without enough time for recovery can actually weaken your defenses. As a sports medicine physician I tell my patients and athletes - If your symptoms are “neck-up” you can continue to exercise freely. However, if your symptoms are “neck-down” then be sure you’re checking in with me first.
4. Gut Health: The Unsung Hero of Immunity
Did you know that most of your immune system lives in your gut? Keeping your microbiome diverse and healthy is your secret weapon against getting sick.
Feed your gut with prebiotics (garlic, onions, whole grains and fiber rich foods) and probiotics (fermented foods).
Stay hydrated—your gut, like the rest of your body, thrives on water.
What About COVID, Flu, and Everything Else?
Unfortunately, germs are everywhere. So beyond vaccines and healthy habits, here are some practical ways to stay healthy through the cold season - and beyond:
Wash Your Hands: It’s simple, but it works. Soap and water for 20 seconds does the trick.
Mask Up When It Makes Sense: Crowded indoor spaces? Public transit? A mask is always a good idea, especially if you’re high-risk.
Ventilation Matters: Open a window, run a fan, or invest in an air purifier to keep indoor spaces fresh.
Stay Home When You’re Sick: No one likes to cancel plans, but resting up and avoiding others is the kindest (and healthiest) choice.
The Big Picture: A Holistic Approach to Staying Healthy
The cold season doesn’t have to mean a revolving door of illness, staying home sick from school or losing time at work. When you combine the recommended vaccines with smart lifestyle choices—like good sleep, nutrient-packed meals, regular movement, and a focus on gut health—you are stacking the deck in your favor and giving your body the best chance to stay strong.
Grab that cup of tea, pull on your coziest sweater, and make this cold season about staying well, not getting sick. Your immune system (and everyone around you) will thank you!
Be well and healthy!
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