Texan Magazine
By Abby Kurth MPH, MS
Clinical Nutritionist & Wellness Coach
They say, “A cold will last seven days or one week.” Personally, I’d rather not be sick for even one. Fortunately, I’ve managed to keep that dreaded “I’m coming down with something” feeling to just a day or two—and sometimes avoid it altogether.
As we head into cold and flu season, here are some tried-and-true ways to help your body stay strong and recover faster when those pesky viruses come knocking.
The “I’m Coming Down with Something” Phase
That tickle in your throat, that hint of fatigue—it’s the perfect moment to act fast. The earlier you intervene, the better your chances of avoiding a full-blown cold or flu.
Protective Herbs
At the first sign of symptoms, I reach for Airborne. It contains two time-honored Chinese herbs:
- Lonicera japonica(Japanese honeysuckle)
- Forsythia suspensa(fruit)
Chinese herbalists say these herbs prevent the “Evil Wind”—their poetic way of describing invading illness—from settling in. The key is timing: take Airborne as soon as you feel that first inkling of malaise.
Vitamin C
Vitamin C isn’t just a classic immune booster—it’s a multitasker. Found in immune cells, it acts as an antioxidant, antimicrobial, and anti-inflammatory all in one. It helps regulate cytokines (the immune system’s messengers) and even slows viral replication.
One family I know went from having constant winter sick days to none at all after adding Vitamin C to their daily routine. Science backs this up: studies show vitamin C can shorten both the duration and severity of respiratory infections.
Zinc
Zinc often appears alongside Vitamin C for good reason. It’s essential for producing immune cells and stopping viruses from multiplying. Think of it as your immune system’s quality control manager.
That said, too much zinc can throw off your copper balance, so it’s best used short-term. And skip the nasal sprays—some people have reported losing their sense of smell with those. Oral zinc is a safer bet.
Black Elderberry
If you want something that feels like a treat, try Sambucol, a black elderberry formula that kids love (and adults secretly enjoy). Elderberry (Sambucus nigra) has long been used to ease colds and flu.
A 2004 study found that people with the flu who took 15 mL of elderberry syrup four times daily felt better in two to four days, compared to seven to eight days for the placebo group. Not bad for something that tastes like dessert.
The “Coughing, Sneezing, I Can’t Sleep” Phase
Once the virus has taken hold, your immune system goes into high gear. Those symptoms—fever, aches, congestion—are signs that your body’s defenses are at work. Unfortunately, they’re also what makes you miserable.
Here’s how to ease the discomfort while letting your immune system do its job.
Cold Calm
Cold Calm by Boiron is a homeopathic blend I swear by. Even my mother—who lived to 108—was amazed by how well it worked.
It contains Eupatorium perfoliatum (boneset), a traditional herb for relieving body aches and chills. The tablets dissolve under the tongue, making them easy for kids (and adults) to take.
Quercetin
When your immune system goes into overdrive, it can cause more inflammation than necessary. That’s where quercetin shines.
A phytonutrient found in citrus fruits and onions, quercetin helps balance the immune response, reduces oxidative stress, and limits unnecessary inflammation. I even use a quercetin formula for my allergic cat—it’s that versatile!
Neti Pot
If congestion and a burning nose are keeping you awake, a simple saline nasal rinse can feel miraculous. Neti pots flush out mucus, calm irritation, and help you breathe (and sleep) easier.
Beyond Remedies: Building Everyday Immunity
Even the best supplements can’t replace the fundamentals of good health:
- A balanced dietrich in whole foods and colorful produce
- Restorative sleepto recharge immune cells
- Regular movement, even gentle stretching or walking. Skip the hardcore exercise routine and let your body give priority to exercising the immune system.
- Probiotics, which keep your gut—and your immune system—happy
Final Thoughts
Winter doesn’t have to win. With a little knowledge and a few smart habits, you can cut those seven miserable days down to just a few—and keep your immune system humming all season long.
Your body (and everyone you don’t infect) will thank you.
Be well.
Abby Kurth, MPH, MS, is a Clinical Nutritionist + Wellness Coach. Examples of cold and flu support are available at https://us.fullscript.com/plans/akurth-cold-and-flu-support. Start your new year right and make successful new year habits with Abby’s book: Wellness is More Than Weight: Easy Steps to Change Your Health Habits and Your Life (Available on Amazon in paperback and Kindle). Nutrition and gluten-free travel blogs are found at abbykurthnutrition.coach.
