It seems like everyone I know was sick last month. From friends to family, colds and flu felt like they were everywhere. To top it off, many people experienced lingering symptoms such as congestion and fatigue for weeks after their initial illness. As an integrative and functional medicine doctor, I’m often asked how I prevent colds and the flu. Here’s the advice I give my patients on how to stay healthy during flu season.
Adopt Foundational Diet and Lifestyle Habits Year-Round
- Stay Hydrated with Clean Water
- Drink half of your body weight in ounces of water daily (e.g., if you weigh 120 lbs., drink 60 oz of water per day).
- Purify your drinking water with reverse osmosis or a charcoal filtration system (e.g., Berkey).
- Coffee and caffeinated drinks dehydrate you. If you drink coffee, add an extra 8 oz of water per cup.
- Avoid Sugar (Including Alcohol)
- Elevated blood sugar suppresses the immune system.
- Avoid Inflammatory Processed Foods and Simple Carbohydrates
- Minimize or Avoid Congestion-Causing Foods
- Dairy and soy products (e.g., tofu, tempeh) can contribute to congestion.
- Choose Organic Whenever Possible
- The Environmental Working Group (EWG) offers resources to help prioritize which foods should be bought organic. Check out the Dirty Dozen/Clean Fifteen list for the most and least contaminated produce.
- Look for Non-GMO Foods
- Common GMO foods in the U.S. include corn, soy, alfalfa, cottonseed oil, canola/rapeseed oil, sugar, Hawaiian papaya, and some zucchini.
Learn more from the Institute for Responsible Technology.
Food IS Medicine
One of the first things I learned about Functional Medicine was from Dr. Mark Hyman when he came to the University of Miami to deliver the kick off lecture for the IFM/University of Miami Functional Medicine and Clinical Nutrition Pilot Program in 2011. This is what he said:
“EVERY MEAL IS A DATE WITH THE DOCTOR”
This is so true. Food is information that gets transmitted to your cells every time you eat. What you eat on a daily basis plays a role in whether or not you stay healthy and age gracefully, or age rapidly and live with an increased risk of chronic illness.
Foundational Advice For Eating
Add Color to Your Diet
Phytonutrients, natural compounds found in plants, play a crucial role in health by reducing the risk of chronic diseases like heart disease, type 2 diabetes, and cancer. They also support brain health and reduce inflammation. They serve as the plant’s protectors from pests and stressors, and in humans, they support immunity, heart and brain health, and hormone regulation. Found in fruits, vegetables, whole grains, legumes, herbs, spices, nuts, seeds, and teas, phytonutrients come in various colors, each offering unique benefits. To harness these advantages, try to eat a colorful variety of plant-based foods daily, including darker-colored and lighter-hued options, as a simple step toward better health.
Eat Organic and Non GMO Whenever Possible
Choosing organic foods whenever possible helps minimize toxin exposure from pesticides, herbicides, and other artificial additives, making it a key part of a long-term healthy eating plan.
Focus on Eating More Whole Foods
Whole, plant-based foods provide essential fiber and phytonutrients, promoting good digestion, toxin removal, and overall health. Whole foods are foods your great, great grandmother would recognize (so no processed foods). They generally don’t come in a package, and would spoil if left out on the shelf for a prolonged period of time. Processed foods often contain toxic trans fats, artificial colorings, flavorings, additives, and preservatives, none of which are beneficial to health.
Ensure Adequate Fiber
Fiber supports the removal of waste and nourishes beneficial gut bacteria. It also supports bowel regularity and supports overall digestive health. Additionally, fiber plays an important role in both blood glucose and cholesterol absorption.
- By slowing the absorption of sugar into the bloodstream, fiber helps maintain steady blood sugar levels and prevent spikes. Soluble fiber, in particular, delays the breakdown and absorption of carbohydrates. This helps improve insulin sensitivity and stabilizes blood sugar levels.
- When you eat, soluble fiber binds to cholesterol and bile acids in the digestive tract, preventing their absorption and facilitating their elimination. This process helps lower LDL (bad cholesterol) levels in the blood, promoting better heart health.
Ensure Quality Protein and Healthy Fats
Proteins are the building blocks of life and are essential for cell repair/ regeneration, muscle growth/maintenance and immune support. Look for organic, grass-fed, free-range, or wild sources, which are not only lower in toxins but also richer in anti-inflammatory omega-3 fats.
Favoring organic, grass-fed or wild protein sources will also help you avoid the growth hormones and antibiotics routinely given to commercially raised livestock.
Avoid Carb-Heavy Meals
They make you crave more carbs and result in poor glucose management, leaving you feeling sluggish.
Include Immune-Boosting Foods in Your Diet, Including:
- Raw garlic
- Raw ginger
- Cayenne pepper
- Coconut oil (contains lauric acid with antiviral properties)
- Fermented foods (support a healthy gut microbiome, which is closely tied to immunity)
- Citrus fruits (e.g., lemon, grapefruit – packed with vitamin C)
Prioritize Restorative Sleep
Sleep is nature’s best healer. Aim for 7–8 hours per night to allow your body to repair and recharge. If you wake up feeling unrested, consider adjusting your sleep habits:
- Maintain a consistent sleep schedule (same bedtime and wake-up time daily).
- Avoid eating late at night (finish eating at least 2-3 hours before bed).
- Limit screen time before bed (turn off screens at least 2 hours before bedtime).
- Use blue light blocking glasses in the evening, especially when using screens.
- Unplug devices near your bed and turn off wireless devices before sleeping.
- Get morning sunlight exposure within 20 minutes of waking (for at least 5-10 minutes).
- Avoid alcohol, refined sugar, stimulants, and caffeine.
Other sleep-supportive habits may include a calming bedtime ritual, such as:
- Reading a book
- Taking a bath
- Practicing mindfulness techniques
- Drinking calming teas (e.g., chamomile)
Targeted Supplementation
Functional medicine takes a personalized approach to supplementation, but certain immune supporting supplements can be highly effective for cold and flu prevention, including:
- Vitamin C
- Vitamin D3 / K2
- Zinc
- Quercetin
- Selenium
- Magnesium
- Cod Liver Oil is a natural source of immune supporting fat soluble vitamins D and A, and anti inflammatory omega 3 fatty acids.
For Early Treatment of Flu-Like Illness
- Takuna (Nutramedix)
- Derived from the bark of the Cecropia tree, this liquid herbal supplement is antimicrobial and anti-inflammatory, and in my experience, can significantly shorten the severity and duration of flu-like illnesses if taken at the onset of symptoms.
- Suggested use: Take 30 drops in 4 oz of water at the onset of symptoms, 2-3 times per day.
- Available on Fullscript
- Oscillococcinum (Boiron)
- A homeopathic remedy used to reduce the severity and duration of flu-like symptoms – not for colds. Can be found at most drug stores.
- Suggested use: At the first sign of flu symptoms, take up to 1 vial three times a day for 1-2 days. The pellets are typically dissolved under the tongue for optimal absorption. Generally, taking 1/8th to 1/4th of a vial is sufficient for each dose.
Other Considerations for Immune Support
- Sunlight: Get regular midday sunlight exposure to boost natural vitamin D production.
- Stress Management: Chronic stress weakens the immune system.
- Try meditation or deep breathing exercises (just 10 minutes a day can reduce stress hormone levels).
- Spend Time in Nature: A walk outdoors can help center your mind and enhance well-being.
- Daily Exercise: Regular movement boosts circulation, immunity, and overall wellness.
Listen to Your Body’s Signals
Your body knows what it needs. If you’re feeling run-down, take it as a sign to rest, nourish yourself, and recharge. With these integrative strategies, you can strengthen your resilience against seasonal illnesses while improving your overall well-being and vitality.
The information provided on this site www.drsharongoldberg.com is for informational purposes only. Dr. Sharon Goldberg and Glow Health, PA assume no responsibility and make no claims in treatment or cure of any disease or illness. The information provided by www.drsharongoldberg.com is not intended to substitute for medical advice from your physician or healthcare professional and is intended to support, not replace, the relationship that exists between a patient/site visitor and his/her physician. If you have/suspect you might have a health problem, you should consult your medical doctor. Supplements can interact with prescription medications. Be sure to consult with a healthcare professional before starting any diet, exercise, or supplement.
