Cold and flu season in Asheville and Greenville is here again, and no matter how much we prepare, it often catches us off guard. Between busy schedules, colder weather, and more time indoors, it’s easy for viruses to make their rounds.
While there’s no guaranteed way to never get sick, there are proven, evidence-informed steps you can take to strengthen your immune system, support recovery, and stay healthy this winter.
What Are Winter Viruses?
Every winter, about ten common viruses circulate more widely — including influenza (the flu), RSV, and several coronaviruses. These viruses exist year-round but thrive during the colder months for a few key reasons:
- We spend more time indoors with less ventilation.
- Dry indoor air from heating systems weakens our nasal passages.
- Reduced sunlight exposure lowers Vitamin D levels.
- Fewer in-season fruits and vegetables mean fewer antioxidants in our diet.
Viruses typically enter through the nose, eyes, or mouth, then replicate inside our cells. Symptoms like nasal congestion, sore throat, fever, cough, and fatigue are signs your immune system is fighting back.
Most viral illnesses peak in the first 3–4 days and improve over 7–10 days, though fatigue or a lingering cough can last longer.
How to Protect Yourself from Viral Infections This Winter
1. Support Your Immune System
Think of your immune system as a two-part defense: chronic surveillance (daily protection) and acute reaction (fighting off infections).
Here’s how to build long-term resilience:
- Eat a colorful diet rich in antioxidants from fruits and vegetables.
- Exercise regularly, sleep well, and manage stress.
- Optimize nutrient levels—especially Vitamin D, A, C, zinc, selenium, magnesium, NAC, and Omega-3s.
- Address underlying health issues like gut inflammation, insulin resistance, and hormonal imbalances.
- Stay up to date on vaccines for flu, RSV, and COVID-19 to reduce illness severity.
Many of our Asheville and Greenville patients in our precision health program report that they rarely get sick once they strengthen these foundations.
2. Strengthen Your Mucosal Defenses
Your nose and mouth are your first line of defense against viruses. Keeping these mucosal surfaces healthy can prevent viruses from taking hold.
Try these local-doctor-approved steps:
- Maintain indoor humidity between 40–60%. Use a humidifier in your home or bedroom during the winter.
- Rinse your nasal passages daily with a saline or xylitol-based irrigation system (such as NeilMed or Xlear).
- Avoid smoke and pollutants, which can damage nasal cells.
- Skip antihistamines unless prescribed—they dry out the nasal mucosa.
- Focus on nasal breathing, even while sleeping. (Mouth taping at night can help encourage this.)
- Continue to optimize your gut health, sleep, and stress levels for an overall stronger immune system.
Tip: Asheville’s winter air can get especially dry, so using a humidifier can make a big difference.
3. Enhance Your Immune Response When You’re Sick
Even with strong defenses, you may still catch a cold or mild flu. The key is to support your immune system so your body can recover faster.
Here’s what to do when you get sick:
- Rest — skip workouts and let your body focus on healing.
- Stay hydrated and continue nasal irrigation.
- Use proven nutrients (like Early Start Immunity ((LINK TO BLOG)) shown to reduce symptom duration and support recovery:
| Nutrient | Benefit | Evidence Summary |
| Zinc | Enhances immune cell production, suppresses viral replication | May shorten cold duration by up to 40% when started early |
| Vitamin C | Boosts immune cell activity, powerful antioxidant | Shown to shorten illness by about 24 hours |
| Elderberry | Suppresses influenza activity | May reduce illness duration by 2–4 days |
| Quercetin | Antioxidant that helps zinc work better | May reduce symptoms by 2–3 days |
| NAC | Restores glutathione (a master antioxidant) | Can ease lingering coughs |
| Bromelain | Improves absorption of quercetin and supports mucus breakdown | May help resolve sinus issues faster |
Early Start Immunity: Your Asheville and Greenville Cold + Flu Season Companion
When you start feeling sick, you don’t want to scramble for supplements. That’s why we created EarlyStart Immunity, a doctor-formulated blend designed for quick, effective immune support.
EarlyStart Immunity includes:
- Zinc, Vitamin C, Elderberry, Quercetin, NAC, and Bromelain — all in clinical dosages
- Enough for adults in your household
- Convenient packaging for travel or daily use
If you live in Asheville, NC or Greenville, SC, call or message our office today to pick up your bottle of EarlyStart Immunity and stay one step ahead of cold and flu season.
Stay Healthy This Winter
Cold and flu season doesn’t have to derail your plans. By strengthening your immune system, protecting your nasal passages, and acting quickly when symptoms strike, you can stay strong and healthy all winter long.
If you’re in the Asheville or Greenville area and want a personalized immune health plan, contact our clinic today to learn more about precision health programs that help your body perform at its best all year round.