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5 Evidence-Backed Tips for Surviving Cold and Flu Season – #001

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Are you feeling that familiar tickle in your throat? Or maybe you’re starting to notice everyone around you sniffling and coughing. Cold and flu season is upon us, but with the right tools, you can keep your immune system strong and resilient! Here are 5 Friday Health-approved tools for surviving cold and flu season. 

Tip 1: Maintain quality sleep 

Rest is a critical contributor to our overall health, with sleep being one of the best ways to let our bodies recover. Just like sleep can help our brains consolidate learning and memory, research suggests it can also help our immune system’s ability to recognize and react to the bugs that make us sick. If you struggle with getting adequate sleep at night, consider booking in with one of our acupuncturists for extra support, and stay tuned for a future newsletter about improving sleep. 

 

Tip 2: Support your microbiome 

Did you know 70-80% of the body’s immune cells live in the gut? This is why we aren’t surprised when people with chronic gut issues also present with frequent infections, and a poor immune system. Your gut is one of the first and most important barriers that stop pathogens (the bugs that make you sick), from invading your body. This is one of the many reasons to prioritize gut-healthy foods like fiber, fermented foods like yogurt and sauerkraut, and supplements like probiotics. If you struggle with chronic digestive issues or don’t know where to start to heal your gut, book in with one of our naturopaths!   

 

Tip 3: Sweat it out

Not only are saunas an excellent tool for stress management and relaxation (which in turn will help improve the immune system), but research suggests that they can help bolster the immune system in other ways as well. For example, when the body’s temperature increases, it can simulate a mild fever which releases proteins and white blood cells crucial for immune defense. Additionally, by increasing blood circulation, nutrients and immune cells can move more efficiently throughout the body, further supporting a robust immune system. Don’t have access to a sauna? Exercise can boost your immune system through some of the same mechanisms without the hassle of finding a sauna. 

 

Tip 4: Manage your micronutrients (Vitamin C, vitamin D, and zinc) 

Vitamin C, vitamin D, and zinc  have all been shown to play key roles in the proper functioning of the immune system. Studies show that regular supplementation with vitamin C can reduce the severity and length of cold symptoms, while other studies suggest that vitamin D deficiencies are linked to more frequent infections. Similarly, supplementation with zinc at the onset of symptoms has been shown to reduce the duration of colds by about 33%. At Friday Health, we offer intravenous (IV) therapy tailored to boost the immune system, so you don’t have to keep track of excessive supplements. We can also provide you with testing and guidance regarding vitamin D supplementation, as everyone’s needs differ depending on how much vitamin D is stored in your body. 

 

Tip 5: Get an NAD+ shot 

NAD+ is a powerful antioxidant and anti-inflammatory micronutrient, making it an excellent tool for boosting the body’s immune system. At Friday Health, we offer concentrated intra-muscular injections of NAD+, bypassing the need for continuous supplementation. NAD+ shots can be a great way to give your immune system an extra boost if you feel a cold or flu incoming, or to help kick a lingering cough and other cold/flu symptoms. 

 

If you’re looking for personalized support, our team at Friday Health is here to help. Whether you’re interested in exploring NAD+ injections, IV therapy, or want to heal your gut, we offer treatments tailored to your needs. Ready to boost your immunity? Book an appointment with us today and let’s make this cold and flu season your healthiest yet!

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Disclaimer: The content provided on this blog is intended for informational purposes only and should not be construed as medical advice. While we strive to present accurate and up-to-date information, the field of naturopathic medicine is continually evolving, and individual health circumstances vary. Therefore, the information herein may not apply to your specific health situation.

Please be aware that engaging with this blog does not establish a doctor-patient relationship. For personalized medical advice, diagnoses, or treatment plans, we recommend scheduling a consultation with a qualified naturopathic physician or other licensed healthcare provider.

In the event of a medical emergency, contact emergency services immediately.

 

References 

Heinonen, I., & Laukkanen, J. A. (2023). Sauna bathing and health: Evidence, underlying mechanisms, and practical considerations. International Journal of Hyperthermia, 40(1), 10-20. https://doi.org/10.1080/02656736.2023.2179672

Huberman, A. (Host). (2023, February 13). How to prevent and treat colds and flu [Audio podcast episode]. In Huberman Lab. Huberman Lab. https://hubermanlab.com/using-your-nervous-system-to-enhance-your-immune-system/

Mocchegiani, E., et al. (2019). Zinc and immunity: An essential element in the regulation of immune function. Current Opinion in Clinical Nutrition & Metabolic Care, 22(6), 448-453. https://doi.org/10.1097/MCO.0000000000000609

Shah, S. A., et al. (2021). The role of N-acetylcysteine in boosting immunity: A review. Frontiers in Immunology, 12, Article 633497. https://doi.org/10.3389/fimmu.2021.633497

Simonetto, D. A., et al. (2023). The relationship between nutrition and the immune system. Frontiers in Nutrition, 10, Article 909204. https://doi.org/10.3389/fnut.2023.909204

Sleep Foundation. (n.d.). How sleep affects immunity. Sleep Foundation. https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity

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