Staying Healthy During the Cold and Flu Season


There is no instantaneous way to get rid of a cold once it has set in, so prevention is the key! Here are a few tips for keeping healthy during the winter months.

  1. Wash your hands – a lot!
  2. Stay active. As the weather changes it can become difficult to maintain summer exercise routines. However, a little planning for staying active in the fall and winter is key to maintaining a healthy immune system.
  3. Eat 5 to 7 servings of fruits and vegetables per day. These have critical immune-boosting vitamins your body needs to fight off bugs.
  4. Generally eat a healthy, whole-foods diet with a balance of healthy fats, whole grains, legumes, nuts, seeds and minimal animal proteins.
  5. Limit processed sugars and simple carbohydrates – these add stress to your body and increase inflammation.
  6. Drink plenty of water. Hydrated cells are more difficult for bugs to take over.
  7. Get a good night’s sleep as often as possible.
  8. Reduce stress in the winter months by decreasing obligations and increasing stress-reduction techniques.
  9. Listen to your body. If it needs rest, give yourself a break.
  10. Eat probiotics that can be found in fermented foods like sauerkraut. Probiotics are critical for immune function.
  11. Get your vitamin D checked, and if deficient, boost it into a good range. Vitamin D is critical for immune function and energy production.
  12. Work with your naturopathic doctor to find out what acute formulas to have on hand when someone gets sick. This can prevent scrambling for ideas when you are not feeling well or time is of the essence.
Dr. Christina Caselli, ND
About Dr. Christina Caselli, ND

Dr. Christina Caselli, ND, is a licensed Naturopathic Doctor. She is a primary care provider in Siskiyou County, CA. She uses a patient-centered integrative approach to medicine with a focus on finding the most appropriate therapy for each individual. Learn more at

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