Navigating Cold and Flu Season: Daily habits to support your body's immune system.

Despite enjoying an unseasonably warm fall, the cooler temperatures are here, and flu season is once again, upon us. As the season transitions, we can also transition our health focus to a balanced immune system. There are many foundational habits that contribute to a healthy immune system, including maintaining good personal and home hygiene, ensuring adequate quality sleep, engaging in regular physical activity, and consuming a balanced diet.

Hygiene: An obvious and critical habit for immune support

It is imperative that we maintain good hygiene practices year round. It may seem obvious, but it's important to emphasize: make sure to wash your hands often during the day, especially before meals. Be conscious, and try not to touch your eyes, nose, or mouth with unwashed hands.

We often overlook the importance of regularly washing our bed sheets. Our bed sheets will collect dust, pollen, animal dander, allergens, skin cells, oils, and bacteria. Cleaning your bed linens weekly reduces your exposure to irritants and other potentially compromising agents. Cleaning your sheets more often may be necessary if you are sharing your bed with a partner who is under the weather. Moreover, fresh bed linens enhance rest and sleep quality, bringing us to our second essential health practice.

Quality Sleep:  

Getting 7-9 hours of restful sleep each night is crucial for proper immune system functioning (Besedovsky et al).  Besedovsky researched the 24-hour circadian rhythm and determined that during deep sleep, the body starts producing the immunological antibodies and memory T-cells utilized by the immune system for defense. This finding emphasizes the need for quality, restful sleep, because with out it, we will be more susceptible to illness.

Exercise:

Regular exercise plays a vital role in maintaining the proper functioning of our immune system. Aiming for 4-7 gym visits per week can contribute in regulating all bodily systems. However, gyms can also be breeding grounds for germs. Always

remember to wipe down your equipment before and after each use to minimize the spread of bacteria and viruses.

For those who don't mind the cold, exercising outdoors whenever possible can add variety to your fitness regimen. When the snow arrives, embrace the outdoors! Enjoy activities like skiing, cross-country skiing, ice skating, snowshoeing, or even sledding. If you are like me, and enjoy being outside in the crispy fall air, this is a great time to get a hike in. The best part of fall….. NO BUGS!!!! (PSA: but still be mindful of tics :) )

Diet: 

Eating seasonally not only strengthens your immune system but also helps your body transition with the changing seasons. As we move from fresh produce to traditional ferments, stored cellar crops, and canned goods, it's a perfect time to create hearty, comforting dishes that nourish both your body and soul. See my November 2025 post for a deeper dive into the benefits of seasonal eating.

If you have been contemplating changes in your daily habits or diet, don't wait until January. Get a jump start on your New Years resolution. There is no time like the present. Coach Elizabeth is excited to keep you motivated to reach your goals. Even though the holiday season can be filled with delicious temptations, you can still maintain a healthy balanced lifestyle and get through the holiday season feeling better than ever.

*Bonus Cold and Flu Season Interventions

• Air Purifiers: Air purifiers work to constantly circulate and remove dust, pollutants, allergens, and infectious particles from the air. This is a great way to prevent your home from making you sick. Keep one in your room when you sleep, and move around your house throughout the day. Our favorite air purifier is the Intellipure. They run sales often, especially around the holidays. However, although some air purifiers are better than others, most air purifiers on the market will be effective. You can find many options at Home Depot, Menards, and most major grocery stores.

  
  

• Nutrient Infusions: Nutrient infusions can offer next level metabolic and immune system support during periods of exposure or illness. Infusions are administered intravenously, allowing for increased rate of absorption by bypassing the gut. They are also an excellent source of hydration, which is essential for recovery after illness. In partnership with our colleagues at ReYouvenate, we offer a full range of options. Book online or call to schedule an infusion with Nurse Elizabeth.(ph) 231-492-0046.

  
  

• Supplements: You can't supplement away an unhealthy diet and lifestyle. But supplements can assist your body and support your immune system during periods of high stress, environmental exposures, and illness.

Check out our Cold and Flu Season Recommendations

References:

• Cleveland Clinic. (2025, August 15). How often should you wash your sheets. Health Essentials. https://health.clevelandclinic.org/how-often-should-you-wash-your-bed-sheets

• Beddy's. The health benefits of regularly changing your sheets. Beddy's website. Accessed November 20, 2025. https://beddys.com/blogs/sleep-health-and-wellness/the-health-benefits-of-regularly-changing-your-sheets.

• Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0. For more details, visit the NCBI website.