Stay Healthy This Season: 17 Ways to Prevent Getting Sick (and What to Do If You Are)

Written By Lo Myrick

Alright team—cold & flu season is here, and the holidays are about to crank up the travel, hugs, handshakes, and…germs.

As a peak performance coach who hates being sick (and does everything I can to dodge it), this is my go-to, battle-tested list.

I prefer to stay healthy and recover as naturally as possible, so you won’t see me reaching for acetaminophen (Tylenol), ibuprofen (Advil), or NyQuil unless it’s absolutely necessary - meaning it’s got to be REALLY BAD for me.

Hydration, nutrients, movement, and simple daily tools are my first and primary line of defense. And rest assured, I’ve used and tested every one of the items below over the years - for myself, my loved ones, and my clients.

As always: this is not medical advice. Talk to your clinician if you’re pregnant, have medical conditions, take meds, or are caring for kids. And if you ever have severe symptoms (high fever, trouble breathing, chest pain), seek care!

Note: This post contains some affiliate links, meaning I may earn a small commission if you make a purchase through my links - at no extra cost to you! Thank you for supporting my small business!

Your Stay-Healthy (and Get-Better) Playbook

I use everything below personally and can vouch for it. Some items “everyone knows,” some are underrated gems, and a few are my secret weapons.

I’ve included links to research to support most items at the bottom in case you’re curious!

Well-Known (but Powerful!) Staples

  • Vitamin D3

    • Supports immune cell activation and helps your body mount an effective defense. I take D3 daily.

    • My pick: Momentous Vitamin D3 - 5000 IU (high dose for when you are at higher rise or you’re already sick, Momentous has a 2000 IU version as well. Talk to your doctor about the right dose for you!)

  • Zinc

    • Promotes immune cell production and a faster immune system response. Best started at the first tickle. I always take Zinc with food!

    • My pick: Zinc by Momentous

  • Plenty of fluids + electrolytes

    • Hydration is medicine—and electrolytes help your body actually absorb what you drink. If you drink too much water without salt or electrolytes, you could actually be dehydrating yourself! (I’ve done this before!)

    • I use elecrolytes daily, they are especially important when you’re sick!

    • My favorite brand is Superieur Electrolytes—they’re a small, family-owned company! I love the Lemon and Watermelon flavors. They have individual packets or a bigger container.

  • Bone broth

    • Great source of protein, nourishing, AND hydrating! These packets are super convenient and I love the flavor. Just add water!

    • Usually, I use bone broth when I’m sick but I’ll have it on occasion in the winter.

    • My pick: Grass Fed Bone Broth Packets

  • Saline nose spray

    • Daily saline is great to prevent sickness and/or if traveling. This is a tiny habit with an outsized payoff.

    • Daily option: Xlear Daily Saline Nasal Spray

    • Xlear Decongestant: 12-Hour Decongestant Spray — for when you’re really sick & stuffed up. Follow the label and don’t use more than 2 doses in a 12-hour period.

  • Smart cough drops / lozenges

    • Many cough drops are basically candy—so it’s important to find effective & clean products. I like low-sugar manuka honey options. (I only use these when I’m sick or have a sore throat.)

    • My pick: Manuka Honey Lozenges

  • Light movement (especially outdoors)

    • Going for a walk outside really helps the lymph system, eases congestion, and clears your head. Keep it conversational—this is not a PR day! Even 5 minutes will help!

    • If it’s below freezing outside, skip the outdoor walk and get moving inside! (Search “indoor walking workout” on YouTube if you need some inspiration.)

  • Lymphatic self-massage

    • If you’re sick and you’re not up for a walk (or want a double win), give yourself a lymph massage. Two to five minutes can reduce that puffy, congested feeling and support drainage.

    • Here’s a tutorial if you’re not familiar: Guided Lymph Massage Video

  • Sleep

    • I treat sleep like a supplement you can’t buy - it’s truly the best “drug” in the world!

    • To prevent sickness: Prioritize consistent 7–9 hours—your immune system will thank you and you’ll be more resilient to germs.

    • When you’re sick, you might need more! Embrace naps! If I’m really stuffed up, I like to use the Xlear Decongestant Nasal Spray before bed.

These are VERY well-known, but just in case…

  • Regular hand-washing

    • Boring yet wildly effective!

  • Gargling warm saline (water + salt mixture)

    • Old-school and underrated—especially at the very first scratchy-throat sign.

Lesser-Known but Legit Boosters

These are my secrets for staying healthy and getting better faster that aren’t as widely known, but I swear by them!

  • Short, light sauna session

    • Not super hot; just warm the body. You don’t want to sweat yourself out and dehydrate—this is from personal experience. Many people default to a hot shower; I like this better. Don’t do it if you have a fever!

    • I do sauna sessions weekly. If I feel like I’m getting sick or I’m already sick, I turn down the heat.

    • We have a MiHigh Infrared Sauna Blanket (not currently available on Amazon) at home and I love that I can control the temp. Another trusted brand that’s available on Amazon: LifePro Sauna Blanket.

  • Salt room / salt cave (halotherapy)

    • My biggest secret for staying healthy or getting better!

    • I do this at least once/month to be proactive, and if I feel like I’m getting sick, I go immediately.

    • Just search “salt room” or “salt cave” on Google Maps.

  • L-Glutamine

    • L-glutamine is the most abundant amino acid in the body—it supports your immune cells and gut barrier. It’s your first line of defense for staying healthy!

    • I take at least 5g daily - great for prevention and overall health!

    • My pick: Momentous L-Glutamine

  • NAC (N-acetylcysteine) or Glutathione

    • NAC was popularized by Dr. Andrew Huberman. If you’re sick or feel a cold coming on, he recommends 600–900 mg NAC 3×/day (morning, late morning, afternoon)—don’t take too close to sleep.

    • Glutathione is a little more expensive but helpful for people who don’t produce as much glutathione naturally, like me! (NAC is the precursor to glutathione. I found out I needed Gluathione after taking a DNA test through my functional medicine doc.)

    • You can also take either NAC or Glutathione proactively if traveling on an airplane or when it’s peak cold/flu season and you’re around a lot of people!

    • My picks: NAC and Glutathione

  • Propolis blend throat spray

    • Gaia is an amazing company and this product works. Fair warning: it tastes a little weird.

    • Pro-actively: I take it on the plane with me and spray it before I get on the plane, during the flight, and when I get off.

    • If you’re sick, it’s great throughout the day and also great before bed.

    • My pick: Gaia Propolis Throat Spray

How I Use These (Short Summary)

To prevent getting sick:
L-Glutamine daily, Zinc, Vitamin D3 daily, hydration + electrolytes daily, saline nose spray as needed, monthly salt room/cave, NAC or Glutathione on high-exposure days, consistent sleep, regular physical activity and walks outside, and a quick warm-saline gargle at the first hint of a scratchy throat.

If symptoms start / once sick:
Salt room or salt cave ASAP; increase dosages of NAC or Glutathione; increase Vitamin D3 and L-Glutamine intake; hydration + electrolytes; bone broth; saline spray/irrigation (and a decongestant dose if I need it); honey lozenges; Throat Coat tea; Propolis spray; definitely lymph massage; a gentle outdoor walk if you feel up to it; and a short, light-heat sauna only if you can hydrate and you’re not feverish.

What are some of your favorite remedies?! Share in the comments below!

References

Martineau et al. Vitamin D supplementation to prevent acute respiratory infections. BMJ (2017).
https://www.bmj.com/content/356/bmj.i6583

Jolliffe et al. Vitamin D supplementation and ARIs: updated meta-analysis. Lancet Diabetes & Endocrinology (2024).
https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00141-9/fulltext

Science et al. Zinc for the common cold: systematic review. BMJ Open (2020).
https://bmjopen.bmj.com/content/10/2/e031662

Fuchs. Oral rehydration: current concepts. Curr Gastroenterol Rep (2019).
https://link.springer.com/article/10.1007/s11894-019-0686-9

Honey for URTIs: systematic review (2023).
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10573420/

Exercise with a cold (“above the neck” guidance). Mayo Clinic.
https://www.mayoclinic.org/diseases-conditions/common-cold/expert-answers/exercise-during-cold/faq-20058522

Lymph flow & movement review (2024). Int J Mol Sci.
https://www.mdpi.com/1422-0067/25/12/6432

Skeletal muscle & lymph propulsion (overview).
https://www.sciencedirect.com/topics/medicine-and-dentistry/lymphatic-system

Prather et al. Short sleep increases susceptibility to the common cold. Sleep (2015).
https://academic.oup.com/sleep/article/38/9/1353/2417991

Physical interventions (hand hygiene) to reduce ARIs: Cochrane Review.
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006207.pub5/full

Oral gargle therapy & nasal spray: narrative review (2021).
https://www.cambridge.org/core/journals/primary-health-care-research-and-development/article/oral-gargle-therapy-and-nasal-spray-use-in-the-prevention-of-upper-respiratory-tract-infections/0C3E2E7B7D6E0DFDEB471A2CB9C69B6A

Regular sauna bathing reduces common cold incidence.
https://pubmed.ncbi.nlm.nih.gov/7479028/

Halotherapy (salt rooms): narrative review (2022).
https://pubmed.ncbi.nlm.nih.gov/32827399/

Halotherapy overview/compendium.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11191154/

Lu et al. L-glutamine, mucosal immunity & URTI in athletes. J Dietary Supplements (2024).
https://pubmed.ncbi.nlm.nih.gov/38193521/

De Flora et al. NAC and influenza-like illness: double-blind RCT. Eur Respir J (1997).
https://erj.ersjournals.com/content/10/7/1535

Richie et al. Oral glutathione raises body stores & immune markers. Eur J Nutr (2015).
https://link.springer.com/article/10.1007/s00394-014-0727-1

Brinckmann et al. Throat Coat® for sore throat: double-blind RCT. J Altern Complement Med (2003).
https://www.liebertpub.com/doi/10.1089/107555303321223675

Esposito et al. Propolis oral spray for URTIs: RCT. Phytomedicine (2021).
https://www.sciencedirect.com/science/article/abs/pii/S0944711321002795

Lo Myrick
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