Now that the fall holidays are in full swing, we are seeing cooler temperatures; tree leaves turning brilliant shades of red and orange; and pumpkin-spice specialty drinks are available at our favorite coffee houses. For many people, the start of the holiday season means gathering the family together to share food and happy reunions.

Unfortunately, all that family togetherness often coincides with the cold and flu season, especially as fall heads into winter. Being in close contact with other people who are already carrying the cold or flu virus greatly increases your chances of getting sick. Even if you manage to escape getting a stuffy nose, scratchy throat, and persistent cough, you may still get sick from any of your fellow plane, train, or bus passengers if you are traveling for the holidays.

Standard Medical Treatments

Unfortunately, there’s little help from modern medicine when it comes to treating colds or the flu. Current best practice advises against prescribing antibiotics for either, as there is no strong evidence to show their benefit. On top of that, side effects often only make an unpleasant situation worse. If you are thinking of getting ahead of things this year by getting a flu shot, you may end up having flu-like symptoms, although milder. This is not actually the flu, as only inactive viruses are used for a flu shot. Nevertheless, these side effects can be annoying.

Many of Dr. Nathen Horst’s patients are curious as to how to boost their immunity against colds and the flu during winter. Below are some of the suggestions he makes to his patients.

Vitamins, Supplements, and Minerals

Several vitamins can charge up your immune system, including vitamins A and C, as well as zinc. Not only can these reduce your odds of catching a cold or the flu, but they are also vital in improving your body’s ability to produce a type of white blood cell, called a T cell, to help fight off that cold or flu if you are exposed. The supplement echinacea contains polysaccharides, which are carbohydrate molecules designed to combat viruses.

Sleep

Getting enough sleep any time of the year is always a good idea, but it is even more important during the holidays because your schedule can become so hectic that you find yourself trying to get by with less sleep. The problem with cheating yourself on sleep is that you may find yourself short of a hormone called cortisol, which also stimulates your immune system. Sleep helps regulate your cortisol levels, so if you don’t get enough zzz’s, your body may not be able to fight off cold or flu viruses. Adults should aim for seven to nine hours of sleep per night, with consistent times for going to bed and waking up.

Diet

The holidays can be a never-ending feast of carbohydrates, sugary sweet treats, and hot alcoholic beverages. While all those Christmas cookies, along with that turkey stuffing and hot mulled apple cider may taste delicious, they can actually wear down your body’s immune system. A diet that is properly balanced keeps your body working at peak performance to fight off any potential infections. As tempting as all those holiday treats might be, try to moderate them as much as possible with fresh vegetables and fruit (unfortunately Grandma’s fruitcake doesn’t count).

The holiday season is the time to visit with relatives who have gathered together. Why be sidelined with a cold or the flu, and miss all the holiday fun?