When the weather cools, our immune systems face extra challenges. Cold and flu season brings dry air, less sunlight, and more indoor gatherings. But the good news? With a few holistic remedies, you can keep your body strong and resilient.
We asked doctors and health experts to share their favorite natural strategies. From hydration to herbal support, here’s what they recommend for thriving through cold and flu season.
Sleep & Hydration
Let’s cut to it. Every expert agreed: staying hydrated and prioritizing sleep matter most. These two habits are the foundation of wellness in cold and flu season.
Water keeps your airways protected. Rest restores your immune system. Without these basics, even the best supplements or foods won’t do their job fully. If you remember nothing else, remember this: hydration and sleep should always come first.
Stay Hydrated
Hydration is your first line of defense during cold and flu season.
Dr. Maria Knobel, Co-Founder & Medical Director of Medical Cert UK, reminds us how necessary it is to stay hydrated stay hydrated when temperatures drop. “Most patients do not realize the extent at which indoor heating dehydrates the body leaving airways arid and at a higher risk of being contracted by a virus.”
So how much water should we aim for? Dr. Knobel says “the goal of 2 liters of water per day and humidity assistance in the day in the house keeps the respiratory system as a natural barrier at work.”
That means a simple glass of water, a humidifier, or even a bowl of water near your radiator can make a difference. By keeping your body and environment hydrated, you’re protecting yourself against seasonal viruses.
And as for tips from our editors, we love throwing in a slice of lemon to our water. It adds flavor, boosts vitamin C intake, and makes it easier to reach your hydration goals.
Prioritize Sleep
Sleep is the body’s repair system. During cold and flu season, it becomes even more important.
Dr. Jason Winkelmann, ND, DC of True Health Center explains, “humans evolved to be awake when the sun is up and asleep when it is dark outside.” While modern life doesn’t always make this practical, he says, “the fact that we should be sleeping more in the fall and winter months holds true.”
Even one short night can hurt your defenses. “A single night of 4 hour sleep decreases natural killer cells by 70%,” adds Dr. Winkelmann.
Support Your Body Daily
Beyond water and sleep, daily habits build long-term resilience. Herbal remedies, minerals, and simple tools all help your body stay strong through cold and flu season.
01. Ginger
Ginger has been used for centuries as a cold remedy. “Ginger has a long history as a herbal remedy for colds. Its medical properties may reduce inflammation and soothe sore throats,” says Shanna Bynes Bradford LME, MA, CR, MUA, CEO & Wellness Expert at Grow Out Oils Clinical Aromatherapy Company
Fresh ginger can also protect against bacteria and viruses. Adding it to teas, soups, or stir-fry gives both flavor and immune support during cold and flu season.
02. Herbal Tea Blends
Herbal teas are comforting and functional. They warm the body while easing symptoms. “These herbs are pungent in nature and help to push colds out of the body,” explains Dr. Maz Roginski of Balanced with Dr. Maz.
Blending it with ginger and cinnamon can be especially powerful. Make them a daily ritual for extra support during cold and flu season.
03. Zinc
Forget emergency vitamin C packets. “Everything we thought vitamin C did for our immune system, zinc is what actually does it,” says Dr. Winkelmann.
Zinc strengthens your immune system and helps you recover faster if you do get sick. Taking zinc daily is one of the best defenses against cold and flu season. Want to try it out? Here’s our favorite Zinc product.
04. Propolis
Propolis is a resin-like compound made by bees. Rich in antioxidants and flavonoids, it’s been used for centuries in natural medicine.
Research shows propolis has antiviral, antibacterial, and anti-inflammatory properties. It can help soothe sore throats, reduce inflammation, and support overall immune defense. During cold and flu season, many people use propolis sprays, lozenges, or extracts as an added layer of protection. Here’s what our editors use.
05. Essential Oils
Moist air makes it harder for viruses to spread. Essential oils take this one step further. “Make the perfect partners for keeping your air in your home clean by deactivating harmful pathogens,” says Bradford.
Eucalyptus, thyme, tea tree, lavender, and peppermint can ease symptoms while adding protection. Using them in a humidifier keeps the air fresh and supportive during cold and flu season.
Our editors’ favorite way to add this in daily is through thyme tea!
06. Garlic
Garlic is more than a kitchen staple—it’s a powerful immune booster. Packed with compounds like allicin, garlic has strong antibacterial and antiviral properties.
Studies suggest garlic can help the body fight infections and may even shorten the length of colds. Adding raw or lightly cooked garlic to meals is an easy way to get its benefits. During cold and flu season, garlic works as both flavor and functional medicine on your plate.
Cold and flu season doesn’t have to mean weeks of sickness. By prioritizing hydration, sleep, and nutrition, you build a solid defense. Supplements and herbal remedies add extra support, but the basics matter most.
With simple, consistent choices, you can keep your body strong, recover faster, and enjoy the season with more energy. Small daily habits are your shield against cold and flu season.
Are you ready to integrate these into your daily routine? Don’t forget to look over our 5 Habits to Enable a Good Morning!
