Preventing Colds and Flus
As the cooler months roll in, so do sniffles, sneezes, and that dreaded "coming down with something" feeling. While catching a cold now and then is part of life, frequent or lingering illnesses often indicate a body that needs extra support. Holistic prevention focuses not just on avoiding germs—but on cultivating a resilient, well-nourished immune system.
Here are the top holistic strategies I recommend for preventing colds and flus naturally—backed by traditional wisdom and modern research.
1. Nourish with Immune-Supportive Foods
Food is one of the most foundational ways to support immune resilience. During the colder months, warming, nutrient-dense foods play a particularly important role.
Some of the top immune-supportive ingredients include:
Garlic and onions – Rich in organosulfur compounds like allicin, which have been shown to have antimicrobial properties. A randomized controlled trial found that garlic supplementation reduced the incidence of colds and shortened their duration (Josling, 2001).
Bone broth – A traditional remedy that provides amino acids like glycine and proline for gut lining repair, along with minerals to support whole-body health.
Citrus fruits and dark leafy greens – Excellent sources of vitamin C and antioxidants. Vitamin C is known to shorten cold duration and may reduce severity (Hemilä & Chalker, 2013).
Incorporating herbal teas like ginger, lemon, turmeric, and thyme also helps support digestion, warmth, and circulation—key during colder months.
2. Prioritise Restorative Sleep
Sleep is a powerful immune booster. During deep sleep, your body produces cytokines, proteins that help fight infection and inflammation. Sleep deprivation has been shown to reduce the body’s immune response and increase susceptibility to viral infections.
A study published in Sleep found that individuals who sleep less than 6 hours per night were four times more likely to catch a cold than those who sleep more than 7 hours (Prather et al., 2015).
Create an evening routine that supports winding down—dim lights, herbal teas like chamomile or lemon balm, and screen-free time are simple but effective strategies.
3. Stay Warm & Encourage Circulation
In traditional Chinese medicine and many folk traditions, cold is considered a pathogenic factor that can weaken the body's defences. Modern research supports the idea that cold exposure can dampen immune responses—particularly in already stressed or depleted bodies.
Simple habits include:
Keeping the neck, feet, and lower back covered.
Using warming herbs like cinnamon, ginger, and clove in teas or food.
Taking warming baths with magnesium and essential oils like eucalyptus or rosemary.
Even gentle movement, like yoga or walking, helps improve lymphatic circulation, which is essential for immune cell transport.
4. Gentle Daily Movement
Exercise has a complex relationship with the immune system. Moderate, regular physical activity is known to reduce inflammation and enhance immune surveillance, while excessive or intense exercise may do the opposite.
A systematic review in Frontiers in Immunology highlighted that moderate-intensity movement can improve immune regulation and reduce the risk of upper respiratory tract infections (Nieman & Wentz, 2019).
Simple things like brisk walking, restorative yoga, rebounding, or tai chi all help—especially when done daily.
5. Immune-Toning Herbs and Nutrients
Herbs and nutrients have been used for centuries to both prevent and treat respiratory illnesses. When used proactively and safely, they can be part of an effective holistic plan.
Common herbs include:
Elderberry (Sambucus nigra): Rich in flavonoids that can inhibit viral replication. One study showed elderberry extract reduced cold duration in air travelers (Tiralongo et al., 2016).
Astragalus root: An adaptogenic herb traditionally used to strengthen wei qi (defensive energy) in Chinese medicine. It may stimulate white blood cell production and reduce inflammation.
Medicinal Mushrooms (Reishi, Turkey Tail, Shiitake): These contain beta-glucans that modulate immune activity and improve immune surveillance (Vetvicka & Vetvickova, 2014).
Key nutrients to consider:
Vitamin D: Essential for immune regulation; deficiency has been linked with increased susceptibility to infections. A 2017 meta-analysis found that vitamin D supplementation reduced risk of respiratory infections, especially in those who were deficient (Martineau et al., 2017).
Zinc: Required for immune cell development and has antiviral effects. Zinc lozenges have been shown to shorten the duration of colds if taken within 24 hours of onset (Hemilä, 2017).
Always consult a qualified naturopath or herbalist before starting new herbs or supplements, especially if you’re pregnant, breastfeeding, or taking medication.
Bonus: Don’t Forget the Nervous System
Chronic stress reduces immune function—this has been well-documented in psychoneuroimmunology research. Stress increases cortisol, which suppresses immune responses and reduces lymphocyte activity (Cohen et al., 2012).
Incorporate calming practices like:
Breathwork and meditation
Grounding time in nature
Saying no and preserving your boundaries
Even 5 minutes a day of stillness can make a difference.
Final Thoughts
Holistic immunity isn’t about avoiding germs—it’s about building resilience. Through nourishing food, sleep, movement, herbal allies, and nervous system care, you can reduce your risk of frequent infections and support your body to bounce back faster when illness does strike.
If you'd like personalised guidance or immune support protocols, feel free to book a consultation or reach out directly.
Stay warm, stay well 🌿
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Written by Alexandra Stuart, Naturopath + Herbalist
