How to Prevent & Treat Colds & Flu

Colds and flus are viral infections transmitted primarily through surface contact and subsequent face-touching, rather than exposure to cold temperatures. The immune system functions through three layers: physical barriers, the innate immune system, and the adaptive immune system. Bolstering the innate immune system—the body's first line of defense—requires consistent quality sleep, regular nasal breathing, and moderate exercise bouts under 60 minutes. Excessive exercise or chronic stress can conversely suppress immune function. While vitamin C lacks robust scientific backing for preventing or treating these infections, zinc supplementation at 100 milligrams daily and N-acetylcysteine (NAC) show promise in reducing symptom duration and severity. Maintaining a healthy gut microbiome through fermented foods further supports immune resilience, ensuring the body remains prepared to neutralize viral invaders before they trigger a full-scale adaptive immune response.