Natural Ways to Stay Healthy This Winter

Avoid the Medicine Cabinet This Winter with These Tips

by Christiane Northrup, M.D.

Preventative Medicine

When it comes to staying healthy during winter, I believe in prevention first. By prevention I don’t mean vaccines and screening tests. I believe in 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 quickly if you do get sick.

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 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! 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. Or better yet, go to and order a home test kit. (You don’t need a doctor’s prescription.) 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 to 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, 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 you touch frequently 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 and 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 such as NeilMed Sinus Rinse or Xlear Nasal Spray over the counter. 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. Just look on YouTube or other websites for inspiration and routines. 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.

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 9 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 or not you have been officially diagnosed with the flu to relieve some of the worst symptoms, including fever, congestion, sore throat, and body aches. You can find oscillococcinum at Whole Foods and many drugstores. 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 was once 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.” At this point, 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 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 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 boost immunity include porcini, golden oyster and oyster, pioppini, lion’s mane, maitake, and shiitake. 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 kill viruses and bacteria in your throat.
  8. Do nothing. There are times when you should not treat symptoms. For example, fevers can 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 would. Avoid doing this! Your body needs rest to recover from illness.
  9. Take a nitric oxide supplement. Nitric oxide is the miracle gas molecule that affects nearly every organ and system in your body, and some studies show that nitric oxide may play an important anti-inflammatory and antiviral role in preventing colds and improving cold symptoms. For example, one study indicated that higher levels of nitric oxide are associated with fewer cold symptoms and more rapid clearance of viral infections.

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

Developing Your Intuition: Your Inner Source of Wisdom

Last Updated: February 4, 2020

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. PS
    2 weeks ago

    When taking Vitamin D3, it is important to also take a Vitamin K complex. The reason is that if you are deficient in Vitamin K complex, the Vitamin D3 cannot be utilized and you will remain Vitamin D deficient.

  2. Susan Visconti
    2 weeks ago

    Wonderful article…..we could all use a go-to resource that lists all the options including types of humidfiers, saline products, along with many of the suggestions that readers have posted in their comments…..we can make the world better by sharing very proven techniques/products to stock up on a protocol to follow to ensure good health which in turn will allow each person to thrive and create for the good of the world!!!!
    I hope Dr. Northrup will be releasing such a Resource online so that it can be updated/tweaked as needed.
    Thank You!!!

  3. Pat
    5 months ago

    Does anyone remember back when this pandemic start, Dr. Christiana told us what she takes when she starts with a sore throat and one of the things was liquid zinc, does any remember which it was?

    1. Elaine
      2 weeks ago

      Hi Pat
      I believe it was made by Vimergy. If you go back and review Dr.Northrups daily “great awakening” videos on April 10 day 6. She goes through all the supplements :))

  4. Claire Sullivan
    8 months ago

    Thank you. Very helpful. I’ll keep reading and listening for sure. Happy to have found your site and videos.

  5. Debbie
    8 months ago

    When my girls were growing up I would give them Vit C and Echinacea and it always helped. I’m getting them more…as adults…you have less control but if they have it I’m hoping they’ll take it!

  6. Kate Riley
    8 months ago

    Interesting, thank you! I love taking vitamin D.

  7. Pat
    9 months ago

    Hi! I do just about all of the above, but I also include elderberry every day. The minute I feel something coming on I take the elderberry lozenges with zinc. I swear by them.
    Thanks for all your great advice!

  8. Chickadee
    9 months ago

    Do we still need a Nitric oxide supplement if we already use nose breatheing? I have read that we get NO that way, instead of by mouth breatheing.

    Thank you, Dr. Northrup, for the way you share so much important information which helps women stay healthy using natural methods. I have several of your books, and since following your wisdom, I am now healthier than ever before. And as a bonus, there are no bad ‘side effects’ with this kind of healing.

  9. Cat
    9 months ago

    With respect to the mushrooms, do they need to be raw, or are you recommending them in any format (ie in an omelette)?
    Thank you.

    1. Joan
      9 months ago

      Hi Cat:
      I recently attended a workshop with Dr. Andrew Weil, and he stated that all mushrooms should be cooked before consuming. Check out this article: or Hope this helps…

  10. Ramona
    9 months ago

    Dr Northrup, thank you, thank you, thank you. Please keep your blog alive and your advice coming via any channel. . In a country where Majority of doctors are being seduce by big the pharma, your pieces of advice are so needed. I also really appreciate your take on immunizations.

  11. Aiyana
    9 months ago

    Energy medicine has also been helpful to me. I’m been using
    some energy balancing recommended by Donna Eden recently
    and I can feel my immune system coming back into place.

  12. Martha Goudey
    9 months ago

    Whenever I think I have been exposed to a virus or have a sore throat starting I take a tablespoon of olive leaf extract—plus a lot of what you recommend. Good sleep, food, and supplements. Last winter when I was in recovery from 8 months of chemo and radiation there were plenty of people in the RV Park where we were staying who got sick. I didn’t. Just kept taking my olive leaf and being smart about who I came in contact with. I haven’t had a cold in 17 months.

  13. Eugenie
    9 months ago

    I use and recommend minimum 2000 units of Vit D, but if I feel anything at all starting in the throat, I take a herbal mix called “Cold Snap” – Chinese medicine and it’s fantastic. Take 2 capsules every 20 minutes until it feels better….sounds crazy but I’ve seen it work many times. And of course a humidifier in the room, especially to sleep as any dryness encourages virus growth.

  14. Patti
    9 months ago

    I do all of your suggestions when I feel a virus coming on but I also take pure oil of oregano in a capsule twice a day. Another natural remedy I use is a crushed garlic clove on a spoon followed by a few sips of water. Never sick more than 48 hours!

  15. Annie Pais
    9 months ago

    Every fall I make my own batch of elderberry syrup using the best raw local honey and fresh local ginger plus other spices.
    I keep a stash of homeopathics like you mentioned along with exercise and a local plant based diet.
    I also use key essential oils that have been proven to kill or help retard exposure- clove and eucalyptus are my favorites.

    1. Donna
      9 months ago

      To keep my immune system up I take C,B complex, tumeric, elderberry, green tea, I eat no sugar, Dairy anything white, alcohol, or meat of any kind. I’m strict about using lots of plant based meals. I’ve done this to counter a high sugar level and BP. It’s all working for me.

  16. Yoshiko Flora
    2 years 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.

  17. Sreekant
    2 years 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.

  18. Claudia
    2 years 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.

  19. Grace Durfee
    2 years 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.

  20. Steve
    2 years ago

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

  21. Katy Bonney
    2 years 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.

  22. CRN
    2 years ago

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

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