Preventing Colds During the Holidays

Happy New Year! Cold and flu season is here! Many of us may be doing whatever we can to avoid illness during the holidays and look for ways to “boost” the immune system naturally. While there is no single supplement or quick fix that can prevent illness altogether, there are well-studied, evidence-based habits that support immune function and reduce your risk of getting sick—or help you recover more quickly if you do.

Make Sleep a Non-Negotiable Priority

Sleep is one of the most powerful and overlooked factors in immune health. During sleep, your body produces infection-fighting proteins and antibodies that help protect you from viruses. Research consistently shows that people who get fewer than six to seven hours of sleep per night are significantly more likely to catch colds after exposure and tend to have more severe symptoms.

For most adults, aiming for seven to nine hours of consistent, high-quality sleep is ideal. Going to bed and waking up at the same time each day, limiting screen use before bedtime, and avoiding late-night alcohol can make a meaningful difference.

Focus on Nourishing, Whole-Food Nutrition

Your immune system relies on a steady supply of nutrients to function properly. Rather than focusing on “immune-boosting” superfoods, aim for a balanced diet that includes adequate protein, fruits, vegetables, healthy fats, and whole grains.

Protein supports the production of antibodies and immune cells, while nutrients such as vitamin C, zinc, and iron play key roles in immune response. Vitamin D is especially important during fall and winter months when sun exposure is limited. For most people, consistent, well-rounded nutrition is far more effective than relying on supplements alone.

Stay Physically Active Without Overdoing It

Regular, moderate physical activity helps regulate the immune system and reduces chronic inflammation. Studies show that people who engage in consistent exercise tend to have fewer upper respiratory infections and milder symptoms when they do get sick.

The key is moderation. Daily walks, light strength training, or gentle cardio are beneficial, while excessive or intense training without adequate recovery can actually suppress immune function. Movement should support your health, not exhaust it.

Manage Stress to Protect Immune Function

Chronic stress has a direct impact on immunity. When stress hormones such as cortisol remain elevated over long periods, they suppress the body’s ability to fight infection. People under sustained stress are more likely to get sick and often take longer to recover.

Simple, consistent stress-management practices can help. Spending time outdoors, practicing brief mindfulness or breathing exercises, setting boundaries around work and commitments, and prioritizing rest all support both mental well-being and immune health.

Use Supplements Thoughtfully and Strategically

Supplements are often marketed as immune boosters, but evidence shows that most do not provide significant benefit unless a deficiency is present. Vitamin D supplementation can be helpful during winter months (2000-5000IU daily), Vitamin C, and Zinc may shorten the duration of a cold if taken at the first sign of symptoms (25-50mg).

More is not better when it comes to supplements. Always discuss supplementation with your healthcare provider, especially if you have medical conditions or take other medications.

Don’t Overlook the Basics of Prevention

Foundational habits remain some of the most effective ways to prevent illness. Regular handwashing, avoiding touching your face, staying home when sick, and keeping up to date with recommended vaccinations all significantly reduce the spread of infections.

A resilient immune system is built through daily habits, not quick fixes. Prioritizing sleep, nourishing your body, moving regularly, managing stress, and practicing smart prevention strategies offer the most reliable protection against cold and flu season. If you find yourself getting sick frequently despite healthy habits, it may be worth a deeper conversation about stress, sleep, nutrition, or underlying health factors.

Supporting your immune system is ultimately about supporting your whole body—consistently and intentionally.

As always, stay well,

Sandra Koehn DO