Natural Ways to Stay Healthy This Winter

Avoid the Medicine Cabinet This Winter with These Tips

by Christiane Northrup, M.D.

Preventative Medicine

When we’re healthy, we are able to live life to the fullest and truly flourish. When it comes to staying healthy during winter, I believe in prevention first. And, by prevention I don’t mean vaccines and screening tests. I encourage cultivating true health from the inside out by adopting healthy habits such as proper diet and exercise, an enjoyable family and social life, and a personal spiritual practice.

Yet, even healthy people sometimes get sick. And with cold and flu season upon us, I want to share some of the best ways I know to stay healthy naturally, and some natural ways you can treat symptoms so you can recover fast.

10 Ways to Avoid Getting Sick This Winter

  1. Keep your gut healthy. In the winter it can be tempting to load up on comfort foods. And, I’m all for nourishing yourself emotionally. But, it’s important not to forget healthy eating habits altogether. Remember, 80 percent of your immune system is in your gut microbiome. The best way to improve your microbiome is through your diet. So, continue eating a wide range of fruits and vegetables this winter, including lots of dark leafy greens, berries, onions, and raw garlic. You may also want to add in fermented foods that contain probiotics and prebiotics. This is an easy way to seed your gut with beneficial bacteria. Plus, adding spices such as ginger, cumin, turmeric, oregano, and cinnamon to your food can help to improve your digestion, and they have the added benefit of boosting your immune system because they have antibacterial properties. When you want to indulge in rich foods, try high-quality dairy, nuts and seeds, organic meats and fatty fish, and healthy fats.
  2. Take Vitamin D. Getting your Vitamin D levels in optimal range (between 50 and 100 ng/mL) can help prevent disease, including Seasonal Affective Disorder (S.A.D.), multiple sclerosis, and even breast cancer! But, in the winter, it can be hard to get enough sunlight for your body to create Vitamin D. So, ask your health care practitioner to order a 25-hydroxy vitamin D to determine your levels. If you have low Vitamin D, take 5,000 IUs per day of a high-quality Vitamin D supplement and continue to monitor your levels. Remember, it’s still important to get as much natural light as you can. This will help you maintain a positive attitude, which will help boost your immune system.
  3. Wash your hands. Washing your hands is the easiest way to prevent colds and flu and keep from spreading them. The proper way to wash your hands is to rub them together for at least 30 seconds with hot water and plain old soap. Be sure to get the backs of your hands and in between your fingers and under your nails. Then dry your hands thoroughly. Don’t go overboard with the antibacterial soap and hand sanitizer. And don’t allow yourself to get all “germ obsessed.” When your immune system is healthy, it will protect you.
  4. Take a multivitamin mineral supplement. In addition to taking Vitamin D, a good multivitamin mineral supplement can help boost your immune system and keep you feeling good. Be sure to look for a high-quality supplement that contains vitamins A and C, along with the minerals zinc and selenium and the amino acid L-carnitine. Add glutathione, an important, immune-enhancing antioxidant that has been shown to help support your liver, the organ primarily responsible for detox in your body. Turmeric is a great free radical scavenger and does double-duty to improve joint and cardiovascular health. If you are under stress, you may want to add an adaptogen, such as Ashwaganda, to your supplement routine. And don’t forget to take enough magnesium. Remember, vitamins are not magic bullets, but they can help support your body when used properly. Take the supplements that feel right for your body and remember that what is right for you now may change, so trust your intuition.
  5. Get enough sleep. Adequate sleep is important for your brain and every organ in your body. When I feel like I am getting sick, sleep is my number one remedy because it allows my body to repair. As the days get shorter, take your cue from the sun and go to bed earlier. (You can benefit from doing this even if you are not feeling sick.) Limit caffeine, avoid alcohol, and turn off the television, computer, and phone at least one hour before going to bed. Here are some more ways to get a good night’s sleep.
  6. Clean your cell phone. Cell phones, computers, and other surfaces can harbor bacteria and viruses, such as rhinoviruses, for up to 48 hours! You can easily clean your phone with an antibacterial microfiber cloth and spray cleanser suited for your device. Also, don’t use other people’s devices if you can avoid it.
  7. Keep your sinuses moist. Dry air can cause dry sinuses, and this can certainly be uncomfortable. Keeping your nasal passages moist can help prevent symptoms such as pain, nose bleeds, and can even help prevent colds. An easy way to keep your sinuses moist and healthy is to use a saline nasal wash every day. You can buy saline nasal rinses and sprays over the counter – such as Neilmed Sinus Rinse or Xlear Nasal Spray. Or, you can use a neti pot and make you own saline solution with Himalayan neti salt and warm water. Another way to keep your sinuses healthy this winter is to use humidifiers to keep the air in your environment moist.
  8. Move your body.Regular exercise strengthens your immune system. It also makes you feel good. If the winter months make you less likely to get outside for exercise, try doing an indoor workout. There are so many at-home workouts that you can do without owning any gym equipment. You can also try group exercise classes, which not only will keep you moving, but will help you stay connected to others and is another great way to strengthen your immune system.
  9. Take a sauna. Saunas have many health benefits and some studies show that regular saunas can reduce your chance of getting a cold by 30 percent. In addition, infrared saunas have even been shown to help prevent a cold from getting worse. One of the reasons is that a sauna-induced fever may stimulate the immune system to increase production of white blood cells and antibodies.
  10. Exhale. This is not science, but common sense. If you see someone coughing and sneezing around you, don’t inhale. Try to slowly exhale until you are well out of range of the possible contaminants – about 10 feet.

8 Natural Ways to Speed Recovery If You Get Sick

When I get a cold or flu, it’s usually because I’ve been overdoing things and not getting enough quality sleep. The first thing I do if I become sleep deprived is to allow my body the time to recover. In addition to getting much-needed rest, I like to use the remedies I can find in my kitchen rather than take medicines if I don’t really need to. And you can, too. For example, the B.R.A.T. (bananas, rice, apple sauce, toast) diet is good if you are recovering from an upset stomach or diarrhea. And, adding spices to your food can help ease nasal congestion.

These are just a couple of ways you can feel better faster. Here are 8 more easy ways you can recover naturally from common winter ailments:

  1. Try Homeopathy. Homeopathic remedies work with your body to help it heal on a deep, energetic level. For colds and flu-like symptoms, try Oscillococcinum. This works, whether you have been officially diagnosed with the flu or not, to relieve some of the worst symptoms, including fever, congestion, sore throat, and body aches. You can find Oscillococcinum at Whole Foods and many drug stores. I also recommend having a homeopathic emergency kit on hand. You can find these online at Usually the 30C kit is all you need.
  2. Take vitamin C. Vitamin C can do wonders to help you recover from a virus. In fact, IV vitamin C used to be used to treat polio, which it cured in some cases. I keep 1,000 mg capsules of ascorbic acid in my home at all times and take it the minute I feel a sore throat or runny nose coming on. I recommend taking 1,000-2,000 mg every hour or so until you reach what is called “bowel tolerance,” which means you begin to have loose stools, which means your body is saturated with vitamin C. The amount of vitamin C it takes to get to this point varies.
  3. Take Echinacea. Echinacea (purple cone flower) has been used for centuries, and studies show it can reduce the duration of a cold. In addition, echinacea may help prevent the common cold.
  4. Drink tea. Drinking green tea throughout the day can help to boost immune function. Add lemon to help thin mucus and honey to soothe a sore throat and fight bacteria that cause infection. Elderberry tea (or elderberry extract in water) is high in antioxidants and can help fight flu symptoms and shorten the duration by several days. If you don’t have any tea or elderberry, you can simply boil some pure water, add a little grated ginger, and take “hot sips” regularly throughout the day.
  5. Eat mushrooms. Mushrooms have been used In Traditional Chinese Medicine (TCM) for centuries to treat a variety of illnesses, maintain health, and prevent disease. Mushrooms are a true superfood. They are prebiotic so they can help to improve your microbiome. In addition, mushrooms are a great source of Vitamin D. And certain mushrooms are high in antioxidants, such as ergothioneine and glutathione. Some of the best mushrooms to add to your diet to help boost immunity include Porcini, Golden Oyster and Oyster, Pioppino, Lion’s Mane, Maitake, and Shitake. But, adding just about any edible mushrooms to your diet can help improve your health.
  6. Sip soup. Chicken soup is not only good for the soul, it can be good for your body. Chicken soup contains an amino acid (L-cysteine) that can ease bronchial symptoms much like acetylcysteine, a drug used to treat bronchitis, asthma, and other lung diseases. It also contains electrolytes and other nutrients.
  7. Gargle with salt. Gargling with salt can ease your sore throat and may actually help kill viruses and bacteria in your throat.
  8. Do nothing. There are times when you should not treat symptoms. For example, fevers help to clear your body of viruses and bacteria. If you have a fever under 102, avoid the urge to treat it. You may be uncomfortable for a day or two, but allowing your body to work the way it was designed is often the best thing. Plus, many women will treat a fever then go about their day as they normally do. Avoid doing this! Your body needs rest to recover from illness.

How do you stay healthy in winter? I’d love to hear from you.

Additional Resources:

Should You Get the Shingles Vaccine Video

Benefits of Walking Podcast

Vitamin D: What Is the Optimal Range Podcast

Last Updated: December 17, 2018

Christiane Northrup, M.D.

Christiane Northrup, M.D.

Christiane Northrup, M.D., is a visionary pioneer and a leading authority in the field of women’s health and wellness. Recognizing the unity of body, mind, and spirit, she empowers women to trust their inner wisdom, their connection with Source, and their ability to truly flourish.


Add comment
  1. Yoshiko Flora
    10 months ago

    Thanks for the heads up that women should eat at least 5,000 IUs per day of high-quality Vitamin D to prevent them from developing SAD. Aside from these tips, one should schedule regular screenings at a local health service. Doing this will help them get prescriptions to keep one’s hormones in balance to prevent getting birth and reproductive complications.

  2. Sreekant
    1 year ago

    Healthy eating is not a diet. It is a way of living that does not require you to starve yourself nor to eat anything that you don’t want to. Thank you for sharing natural ways to stay healthy in this winter.

  3. Claudia
    1 year ago

    Thank you for this advice. I am trying to learn to take better care of my body using natural methods. This blog post has been very useful. Thanks, again.

  4. Grace Durfee
    1 year ago

    At the first sign of a cold I lie on my side and put 5 drops of hydrogen peroxide in my ear for 5 minutes and then switch to the other side. It usually “zaps” it and I never get the cold.

  5. Steve
    1 year ago

    Thanks We also useDr. Shens yin ciao pills when our throats start to feel acold coming on. They seem to work well.

  6. Katy Bonney
    1 year ago

    Many thanks for the above information. I use Nrf2 everyday which has helped greatly but i have still succumbed to colds and flu like symtoms. So, should another cold come along..i will be prepared. Namaste.

  7. CRN
    1 year ago

    I also use essential oils diffused and rubbed on bottom of feet…..Lavender clove cinnamon oregano ……

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