As the weather shifts and we head deeper into fall and winter, data show flu season has arrived early, so keep tissues, vitamins, and liquids on deck to fight the snotty nose and raspy cough. According to the U.S. Centers for Disease Control and Prevention, flu infections are growing, or likely growing, in 44 states, based on the latest estimates.
Health experts stress the need for a flu shot because of increased early-season activity. Despite increased flu activity in various parts of the country, it remains relatively low throughout the U.S. Flu viruses constantly change, and the CDC is tracking notable mutations that may affect illness. “It is too early to know what viruses may predominate or to say whether there might be implications [for] flu vaccine effectiveness this season,” the CDC says.
When it comes to combating flu season, it’s important to stay consistent with your wellness routine so your body gets accustomed to it. “A strong immune system is supported by healthy habits practiced consistently, not by quick fixes or miracle remedies- those are to be adjuncts,” said Dr. Monica A. Nwokocha, MD, Board-Certified Family Medicine Physician and Emergency Medicine Physician. “Prevention, adequate nutrition, quality sleep, regular exercise, and timely medical care remain our best strategies for navigating flu season safely.”
For the upcoming flu season, we gathered expert insights for those experiencing sniffles and a dry cough and found effective ways to quickly combat colds.
It Starts With Everyday Activity
Health isn’t something to overthink; it’s about the small habits that can help you avoid back-to-back colds. “I always emphasize that maintaining a healthy immune system begins with consistent lifestyle habits rather than relying on any single home remedy,” Dr. Nwokocha said. “Getting seven to nine hours of quality sleep, maintaining proper hydration, eating a balanced diet, managing stress, and engaging in regular physical activity all support healthy immune function.”
Remember, Natural Remedies are Support, Not a Substitute
With the internet and many people acting as armchair physicians, misinformation can spread easily, so it’s important to consult doctors about certain natural remedies for a second opinion. “Natural remedies should complement rather than replace appropriate medical treatment,” Dr. Nwokocha said. “Individuals at increased risk for influenza complications, including pregnant women, older adults, young children, and people with chronic medical conditions, should seek medical evaluation promptly. Antiviral medications are most effective when initiated early and can significantly reduce the risk of complications in appropriate patients.”
Focus on Nutrient-Dense Whole Foods
According to Dr. Nwokocha, ultimately, dietary variety and consistency are far more beneficial than relying on any single so-called superfood. It’s not about one special food that will heal and save all; it’s about incorporating foods that provide the vitamins, minerals, protein, and antioxidants needed for normal immune function. Foods like dark leafy greens, sweet potatoes, and carrots provide key nutrients, including beta-carotene, which the body converts to vitamin A to support the respiratory tract’s protective barriers.
Vitamin D Plays an Important Role in Immune Function
When it comes to fall, flu season and seasonal depression can go hand in hand, which is why it’s important to get as much Vitamin D as possible. “Research suggests those who benefit most from supplementation are people who are deficient,” said Physical Therapist Dr.Akanni Salako. “This is especially important during the winter months and for individuals with darker skin, who may have a harder time producing vitamin D from sunlight. I recommend getting your levels checked rather than blindly supplementing. If you do take vitamin D, take it with a meal containing healthy fats to improve absorption.”
Do Not Overdo Your Routine Workouts
Though exercise won’t guarantee you’ll avoid the flu, it can help strengthen your immune system. Some workouts to try include: Brisk walking for 30–45 minutes most day, Strength training 2–3 times per week and Low-intensity activities like yoga, stretching, and outdoor walks.
“One mistake I see people make is assuming that more exercise always means better results,” Dr. Salako said. “That’s not necessarily true. Extremely demanding training without adequate sleep, nutrition, or recovery can place additional stress on the body. Research on temporary immune changes after intense exercise is still evolving, so I wouldn’t suggest that every hard workout weakens your immune system.”