Staying Healthy This Winter (Without Living in a Bubble)

by | Dec 9, 2025 | Wellness Blog

Staying Healthy this Winter

Ah, cold and flu season—that magical time of year when every sniffle sends you into a spiral of “is it COVID, the flu, or did I just smell pepper?” Before you start bathing in hand sanitizer or considering a hibernation pod, let’s talk about what actually works to keep you healthy this winter.

The Supplement Aisle Isn’t Completely Full of Snake Oil

Let’s start with the good news: some supplements actually have decent evidence behind them. Not “my cousin’s friend swears by it” evidence, but actual science.

Vitamin D is looking like the overachiever of the supplement world. High-dose vitamin D (we’re talking 2,000 IU or more daily) appears to reduce your risk of catching COVID-19 and influenza—particularly if you’re already running low on it. Think of vitamin D as your immune system’s morning coffee: it works best when you’re consistently deficient without it. The key here is daily dosing, not those mega-doses you take once a month and then forget about. Your body prefers steady support over sporadic enthusiasm.

Probiotics aren’t just for yogurt commercials anymore. Multi-strain probiotics can reduce your chances of getting a respiratory infection and might even shorten how long you’re stuck on the couch watching daytime TV. The effect isn’t dramatic—we’re talking about a day less of symptoms on average—but when you’re feeling miserable, one day is one day.

Zinc lozenges might shorten your cold by about a third if you start sucking on them within 24 hours of your first symptoms. The catch? They taste terrible, they can make you nauseous, and if you overdo it, you might end up copper-deficient (which sounds like a steampunk disease but is actually a real problem). So zinc gets a solid “maybe, but use responsibly” rating.

Vitamin C won’t prevent colds unless you’re an Olympic athlete or Antarctic researcher (seriously, the studies show benefits mainly in people under extreme physical stress). But if you take 1-2 grams daily, you might shave about 8% off your cold’s duration as an adult, or 14% if you’re a kid. That’s not nothing, but it’s also not magical.

Catechins (found in green tea) show promising results—better than most flavonoids, actually. Elderberry also has some decent studies backing it up, which is great news for anyone who’s already stocked up on elderberry syrup because their wellness-obsessed friend wouldn’t stop talking about it.

As for echinacea, garlic supplements, and most of the other herbs crowding health food store shelves? The evidence is… let’s call it “underwhelming.” They won’t hurt you (probably), but don’t expect miracles either.

Your Lifestyle Matters More Than You Think

Here’s where things get interesting: what you do might matter more than what you take.

Exercise is your friend—to a point. Regular, moderate-intensity exercise boosts your immune system. But there’s a catch: too much high-intensity exercise can actually backfire and make you more susceptible to infections. Your immune system likes consistency, not CrossFit competitions. Think daily walks, not training for an ultramarathon in January.

Sleep isn’t optional. Poor sleep tanks your immune function, partly because you’re not making enough melatonin (which, fun fact, has antiviral properties). So when you stay up until 2 AM binge-watching that new series, you’re not just tired the next day—you’re literally making yourself more vulnerable to every virus floating around the office.

Spoiler alert: Smoking is still terrible for you. But did you know it can increase your risk of infection by more than 5-fold? If you needed another reason to quit, there it is. Your respiratory tract’s immune defenses are basically waving a white flag when you smoke.

What you eat matters. No surprise there, but we’re not talking about some complicated elimination diet. We’re talking basics: enough calories, enough protein, and enough of the key vitamins and minerals your immune system needs (vitamins A, D, E, B6, B12, zinc, and iron). Winter is not the time to start that aggressive diet you’ve been considering. Your immune system needs fuel.

Stress is sneaky. Chronic stress messes with your immune system in ways that make you more susceptible to infections. Finding ways to manage stress—whether that’s meditation, therapy, or just saying “no” more often—isn’t just good for your mental health; it’s practical infection prevention.

The Boring Stuff Still Works

Remember when everyone suddenly became a hand-washing expert in 2020? Well, those habits are still important: wash your hands frequently, cover your coughs and sneezes (not with your hands!), stay home when you’re sick, and avoid people who are actively sneezing on everything.

It’s not glamorous. It won’t fill your Instagram feed with aesthetic supplement bottles. But it works.

The Bottom Line

Staying healthy during cold and flu season isn’t about buying every supplement with “immune support” on the label. It’s about a few strategic supplements (particularly vitamin D if you’re deficient), consistent healthy habits, adequate sleep, regular moderate exercise, managing stress, and—yes—still washing your hands.

Think of your immune system like a garden: it needs consistent care, the right nutrients, adequate water (yes, hydration matters too), and protection from harsh conditions. You can’t neglect it for months and then dump fertilizer on it the week before winter and expect great results.

So this season, maybe skip the expensive “immune-boosting” tea that costs $40 a box and instead focus on getting enough sleep, taking your vitamin D, going for regular walks, and not smoking. Your immune system—and your wallet—will thank you.

And for the love of all that is healthy, please stay home if you’re actually sick. Your coworkers will appreciate it more than you know.

Headshot of Thomas Everts, PA sitting with his elbows on his knees, smiling into the camera.

This blog post was written by Tom Everts, PA-C, a medical provider at Integrative Family Medicine of Asheville. You can read more about Tom in his bio.  

 

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