14 tips to stay healthy during the winter cold and flu season

Rising flu statistics have been in the news in the past couple of weeks, with concern about it spreading by way of holiday gatherings. When this newsletter comes out, the holiday gatherings will have passed, but what can you do to protect yourself going forward? Whether you get the flu shot or not, the following tips will help to keep your immune system strong in 2026.

First…the everyday basics:

1. Wash your hands frequently.

2. Get 8-9 hours of sleep per night.

3. Get frequent, moderate exercise, in fresh air if possible.

4. Drink a minimum of 64 ounces of clear water per day.

5. Limit sugar intake.

6. Limit alcohol intake

7. Avoid processed foods and focus on eating nutrient-dense foods (organic vegetables, nuts and seeds, organic hormone-free meats and eggs, fermented vegetables, etc.)

8. Be aware of and manage your stress. By following tips 1-7, you will definitely moderate the effects of stress on your body. If you still feel stressed, take breaks to meditate or just breathe when you can. 

Second…the important additions:

9. Be sure you’re well nourished. To accomplish this, consider taking Catalyn from Standard Process. It supports general nutrition by way of a whole food supplement.

10. Be sure your vitamin D levels are in the optimal range. You can request a blood test next time you visit your doctor. It’s a safe bet to take 4000-5000 IUs per day, especially during the fall, winter and spring. I like to take Biotics Bio-D-Mulsion in sesame oil, and have it available for purchase.

11. Take a good quality probiotic. Freshness is important. Buy from a store with good turnover. I prefer brands sold in natural foods stores/coops over those sold in big box stores. Standard Process makes a great product called ProSynbiotic. 

12. Take elderberry tincture or syrup both as a preventative and a treatment for colds and flu. This is great for kids, because it tastes great! Many studies have proven the effectiveness of elderberry to prevent and treat respiratory illness—here is an article on its efficacy reducing severity and duration of colds among air travelers. Elderberry grows throughout our area, and is found in many city parks. Next summer consider collecting some and making a delicious syrup out of it! If you need elderberry’s healing properties now, I have the tincture available.

13. Protect yourself from airborne bacteria and viruses by inhaling antimicrobial essential oils regularly (tea tree, eucalyptus, niaouli, nerolina, to name a few). My recommendation is to run an essential oil diffuser with antimicrobial essential oils in your home regularly. 

14. And, last but not least, GET REGULAR ACUPUNCTURE! Studies  have shown that acupuncture promotes the production of T cells in the body, which help to ward off harmful bacteria and viruses (Neuroscience Letters, 2010). 

Marie's Body of Knowledge

How important is exercising during pregnancy? 

Exercise during pregnancy benefits the mother, the delivery, the baby, and postpartum. Women who exercise regularly generally have fewer caesarean sections and gain about 8 pounds less weight.

The physiologic changes that occur during pregnancy include:  

• 30-50% increase in cardiac output 

• increase in frequency of breathing due to increased progesterone levels  

• increase of fat storage due to increased insulin sensitivity

• slowing of gastrointestinal transit time

• need to increase daily calorie intake to 300 kcals/day (about half a bagel), resulting in a weight gain of 25-35 pounds.

Many women during the first trimester are adjusting to hormonal changes and fatigue and find it difficult to exercise. However, with medical clearance, in the second trimester most women are able to begin regular exercise. It is recommended to perform moderate to hard aerobic exercise and strength training 3 to 6 times a week.

Regular exercise in pregnancy increases mom’s ability to regulate her core temperature, improve gastrointestinal transit time, maintain healthy weight gain, and influence cardiac and respiratory function. Exercise also helps the mother adjust to her changing center of gravity that is moving up and out as well as manage neck, rib cage, and low-back pain.

The baby benefits from regular exercise by increasing his/her ability to manage stress, particularly during the birthing process. Exercise also helps reduce the possibility of large birth-weight babies. In addition, an increase in blood flow to the placenta has been shown on ultrasound in exercising moms.

It is recommended that women continue exercises that they have performed prior to pregnancy and not start new activities in pregnancy. Relaxin hormone released during pregnancy can cause laxity in joints, particularly the pelvis, and may cause pain that interferes with maintaining an exercise program.

Seeking the help of a physical therapist throughout pregnancy may be beneficial to help manage physiological changes and pain as mom’s body goes thru transitions each trimester. A physical therapist will also be able to establish an individualized exercise program and make adjustments as needed to keep mom exercising.