Top 10 Ways To Stay Healthy During Cold and Flu Season

how to stay healthy during cold and flu season


It’s that time of year again- cold and flu season. The days are shorter and colder, and the nights are longer. With less sunshine, you are deprived of vitamin D, cooped up indoors with less access to fresh air, have less locally grown produce to feed your family, and you are overall depleted of energy. This is the perfect storm for cold and flu viruses to attack.  But have no fear!  You can stay healthy during cold and flu season using natural, safe remedies.

Do you spend a lot of time at the doctor’s office this time of year?  Are you tired of spending all your money at the pharmacy?  Do you want vibrant energy to get you through the holidays and into the new year?  Keep reading to learn simple healthy habits to stay healthy during cold and flu season.

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Hand Washing for Natural Immune Support

Top 10 Ways to Stay Healthy During Cold and Flu Season

Wash Your Hands

Make sure you and your kids are washing your hands frequently.  This is the easiest way to limit germ exposure. Avoid toxic hand sanitizers and use soap with warm water. You can use natural hand sanitizers made from essential oils when on the go.

Get Good Sleep

Your body was designed to rise and fall with the sun. Mother Nature intended for you to get more rest in the colder months. Aim for 7-8 hours of good quality sleep each night. It helps to keep the same schedule, waking and going to bed at the same time each day.  If you’re struggling to get good sleep, click here to get Good Sleep for Better Health

Optimize Nutrition

Your immune system is suppressed by processed foods. Eat high quality, real food.  Aim for several servings of vegetables per day. The fiber and micronutrients feed the good bacteria in your gut. Your gut houses the majority of your immune system.  A well-nourished and healthy gut is the key to a strong immune system and vibrant health.

Related article >>> 5 Life-Changing Benefits of a Plant-Based Diet <<<


Fitness for Natural Immune Support


When you are feeling run down and exhausted, exercise may be the last thing on your mind. Getting moderate exercise will enhance your immune system and give you the energy you are so desperately lacking.  Get moving!  Make it fun.  Get outside for some fun and exercise with your kids.  Need more incentive?  Get paid to walk with Sweatcoin.

Manage Stress

Easier said than done! Getting exercise, proper nutrition, and good sleep will actually do wonders for your stress levels.  Find ways to make time for yourself. Practice deep breathing and yoga. Don’t spend too much time watching TV, but when you do, skip the news and watch something that makes you laugh or feel good. Read a feel-good book. Unplug from electronics as much as possible.  Ask for help. Don’t be afraid to say “no”.

Bonus!  Kill two birds with one stone and Walk to Reduce Stress.

Limit Sugar

Sugar feeds the bad bacteria in your gut and suppresses your immune system. It causes blood sugar spikes that contribute to poor health. Satisfy your sweet tooth with seasonal fruit, starchy root vegetables and natural sweeteners like honey, maple syrup, and molasses.  If you need help controlling your sugar addiction, click here for Sugar Detox.  

Supplement with Vitamin D3

Vitamin D3 is critical for proper immune function. Most of us are severely deficient in vitamin D because of our lack of natural sun exposure. In the fall and winter, the levels are further depleted. Vitamin D deficiency is also correlated with increased cancer risk.  Invest in a quality supplement for you and your family.

Related Article >>> 11 Ways to Take Control of Your Health During a Pandemic <<<


Vitamin C to stay healthy during cold and flu season

Eat an Orange a Day

Vitamin C is also critical for proper immune function. It prevents and treats infections. Eat the whole orange and avoid juice. The whole orange has fiber that will stabilize blood sugar, and it has other beneficial micronutrients that are often destroyed in the processing of orange juice. Kiwifruit is also very high in vitamin C.  If supplementing vitamin C, get it in the form of acerola, which is more readily used by the body.


Miraculous Healing Benefits of Real Food

Get Plenty of Probiotics

Remember the majority of your immune system lies in your gut. Probiotics are the good bugs in your gut that fight the bad bugs. Antibiotics, over the counter drugs, sugar, and processed foods wipe out the good bugs. We need to replenish them with probiotic-rich foods like organic, sugar-free whole milk yogurt, organic plain kefir, and fermented veggies like sauerkraut and pickles.  Also, invest in a high-quality supplement.

Fresh Air

You don’t get sick in the winter because of the cold air. You get sick because you stay indoors with a lack of fresh air. Get outside as much as possible. Go for short walks. Open windows a crack when it’s feasible. Bring nature inside with houseplants that help to clean and purify the stale indoor air.  Diffuse essential oils to bring natural plant compounds into your home.  They will also help clean and purify the air.

Related article >>> Health Benefits of Being Outdoors <<<

More Reasons to Build Strong Immunity

You need a strong immune system for more reasons than trying to stay healthy during cold and flu season.  Did you know a strong immune system will help prevent cancer, auto-immune disorders, allergies, obesity, and pre-mature aging, just to name a few?

Your immune system was perfectly designed by our Creator to keep you healthy all year long, not just during cold and flu season.  Do your part to keep it strong and healthy.

How Will You Get Started?

What is one thing you can do right now to protect yourself and your family this season?  What other tips do you have?  Please share below in the comments.

How Will You Keep The Momentum?

Download your free e-book, The Ultimate Guide to Natural Immunity to discover even more easy to implement, natural ways to boost your immune system and stay healthy during cold and flu season and all year long.


Ultimate Guide to Natural Immunity



  1. Matthew Lovett on November 11, 2019 at 1:21 pm

    Wonderful tips that really work. Exercise and washing hands I’ve found can cut out risk of getting sick significantly. As long as you’re eating a decent diet, you’re basically doing everything in your power to stay healthy.

    Even though supplementing with D3 is recommended, I would tell anyone that unless it’s unbearable outside, still try and get your sun exposure in during the colder months! The vitamin D our body’s produce is far more usable than the supplement form and is such a cornerstone to health. Sun exposure is so crucial for prolonged equilibrium of the body.

    Great tips all around!

    • Shellie Lynn on January 4, 2020 at 4:55 pm

      I agree, getting outside has so many health benefits! But we have to start where we’re at. Some people can’t get motivated to go outside when it’s cold. Supplementing with vitamin D might give them the energy and motivation they need to get up and get out 🙂

  2. Jimmy on November 11, 2019 at 8:47 pm

    I hate the cold and flu season the most I just got my flu shot and I got symptoms from it such a great shot. Not it horrible.

    • Shellie Lynn on January 4, 2020 at 4:53 pm

      Cold and flu season is rough! Flu shots aren’t the answer. Keeping your immune system strong and healthy naturally so it can do what it was designed to do is the only answer.

  3. Kimberlie on January 18, 2020 at 2:46 am

    As someone who gets I’ll several times every cold and flu season, I’m excited to try many of these including the vitamin D supplements and probiotics .

  4. Kimberlie on January 18, 2020 at 2:47 am

    As someone who gets ill every cold and flu season, I’m excited to try several of these recommendations like vitamin D supplements and probiotics.

    • Shellie Lynn on January 27, 2020 at 3:37 pm

      I hope this season goes easy on you! I know it’s pretty bad right now. Be proactive and support your immune system NOW so it’s ready to fend off the germs when they invade your body.

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