Get Ready For Cold + Flu Season

Welcome to another edition of the Doctor’s Note where we talk about what’s on our minds when it comes to your health. 

This week I sat down with Brooke Mohr Watson, PA-C, who works with me every day and has become our go-to expert on acute care and all things psych-related. We dove into practical strategies for boosting your immune system this winter, going beyond the classic “sick season” mindset to really get at what keeps us healthy when the temperatures drop and viruses start circulating.

One of the main takeaways from our conversation is the importance of focusing on foundational health habits. Brooke reinforced that it’s not just about dodging germs—it’s about keeping your immune system primed and strong through high-quality sleep, healthy eating (especially cutting back on sugar and carbs), regular movement, and maintaining optimal vitamin D levels, which tend to fall in the colder months. We talked about how exposure to viruses is inevitable—especially if you’ve got young kids like Brooke!—but the difference between who gets really sick and who doesn’t often comes down to those basic lifestyle pillars and supporting your body with the right supplements.

We also tackled some immune-boosting strategies that go a bit beyond the basics. I loved hearing Brooke’s practical advice on options like homemade elderberry syrup (a rare holistic remedy with scientific backing), colostrum, nasal irrigation, and the thoughtful use of vitamins—upping your vitamin D, C, and zinc when you’re ill, for example. We looked at when antibiotics or antivirals might be called for, and why following your own body’s cues really matters. We even discussed having a preventive “medical kit” on hand, with things like ivermectin and a Z-Pak, especially if you’re traveling or can’t get into a clinic quickly. At the heart of it all: be proactive, stay prepared, and don’t underestimate the power of simple prevention.

PODCAST NOTES 

• The idea of "sick season" is really a misnomer—what we’re experiencing is often the impact of low vitamin D levels from less sunlight and increased sugar intake around the holidays. These two factors directly undermine immune health and open the door to infection. Being mindful about your nutritional habits and ensuring you get enough vitamin D, either through safe sunlight exposure or supplementation, can make a real difference in your ability to stay well throughout winter.

• Foundational health habits are more powerful than any single intervention or supplement. Getting quality sleep, eating a nutrient-dense diet (with less processed carbs and sugars), and engaging in regular movement are the best ways to ensure your immune system functions at its peak. It's not just about what you do when you feel the first sign of sickness—it's the everyday choices you make that set the stage for a resilient, responsive immune system.

• Expect to be exposed to viruses, especially if you lead a social life, have kids in daycare or school, or work in public-facing professions. The goal isn’t to hide from exposure, but to make your body robust enough to handle it. You may not always avoid illness, but a strong immune system can mean shorter, less severe symptoms and faster recovery. Immunity is not about never getting sick, but about having the capacity to bounce back and build future defenses.

• Strategic supplementation can act as an insurance policy for your immune system. Vitamins D, C, and zinc are foundational; NAC and quercetin offer antioxidant and immune support; and holistic options like elderberry syrup and colostrum bring additional, research-backed benefits. Upping doses of these supplements when you’re sick, under the guidance of a professional, can give your body a fighting chance at a faster recovery.

• Special considerations apply to children: for example, kids under one should avoid honey (and, therefore, many elderberry syrups), but once they’re older, both elderberry and colostrum can be safe and supportive. For parents, having a few go-to remedies for sick season—especially those with minimal side effects—is crucial since many cough and cold medicines aren’t safe for young kids.

• It’s important to recognize the right time to seek professional medical attention or consider interventions like antibiotics or antivirals. While textbook medicine often says to wait 14 days, both Brooke and I think most adults know their bodies well enough to seek help after 4–5 days of no improvement or worsening symptoms, especially if the illness moves to the chest or results in significant yellow mucus production. Listening to your body is key.

• Nasal hygiene has emerged as a surprisingly effective immune support tool. Using regular saline irrigations, products like Cofix, and even prescription compounded nasal sprays containing antiviral or antibiotic components can help clear pathogens from your nasal passages before they take hold. This is particularly crucial during respiratory virus season, when most infections start in the nose and throat.

  
  

• Being prepared makes a world of difference, especially when access to care may be delayed—think weekends, holidays, or travel. Having a preventive "medical kit" with ivermectin, a Z-Pak or similar antibiotic, and high-dose vitamin supplements on hand reduces stress and ensures you can start treatment early if you get sick. This proactive approach can save you hours (or days) of misery and keep minor illnesses from escalating.

As we roll into winter, let’s focus on being proactive—not reactive—about our health. Think beyond just “not getting sick” and invest in practices that build resilience every single day: prioritize restorative sleep, clean up your diet (especially cutting sugar), keep your vitamin D levels up, and stock up on proven immune-support options. 

If you suspect you’re at higher risk or have special circumstances, reach out to your provider for tailored guidance—including the possibility of assembling your own preventive medical kit. Remember, an ounce of prevention is truly worth a pound of cure. 

Stay educated. Stay healthy. 

Till next week.