Drs. Mark and Michele Sherwood Explore How to Support Immune Health During Cold Season

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Drs. Mark and Michele Sherwood Explore How to Support Immune Health During Cold Season

From nutrition and vitamin D to everyday hygiene and stress management, the founders of Functional Medical Institute examine the lifestyle factors that contribute to a healthy immune system.

As temperatures drop and people begin spending more time indoors, cold and flu season brings renewed attention to the importance of maintaining a healthy immune system. Runny noses, sore throats, congestion, coughing and fatigue are familiar symptoms that can disrupt daily routines, affect productivity and leave individuals feeling depleted. Although respiratory infections are common, maintaining healthy habits throughout the year can help the body function at its best and reduce certain risks associated with seasonal illness.

Drs. Mark and Michele Sherwood, founders of Functional Medical Institute in Tulsa, Oklahoma, advocate a proactive approach to wellness that considers nutrition, immune function, environmental influences, hygiene and stress management. Their philosophy emphasizes understanding the body’s needs and addressing lifestyle factors that can influence long-term health. As cold season approaches, several areas deserve particular attention.

Understanding the Difference Between Colds and Seasonal Allergies

One of the challenges of identifying respiratory illness is that many symptoms overlap with those associated with environmental allergies. Sneezing, nasal congestion, a runny nose and coughing can occur with both conditions, making it difficult to determine whether symptoms are caused by a viral infection or an allergic response.

The common cold develops when respiratory viruses, most frequently rhinoviruses, infect the upper respiratory tract. Seasonal allergies, on the other hand, occur when the immune system reacts to otherwise harmless substances such as pollen, dust mites, mold spores or animal dander. During an allergic reaction, the body releases histamine and other inflammatory mediators that can cause swelling of the nasal passages, mucus production, itching and congestion.

Although allergies do not cause the common cold, persistent nasal inflammation can create discomfort that closely resembles an infection. Some individuals may also experience allergies and a respiratory virus simultaneously. Recognizing the distinction is important because treatment strategies differ. Antihistamines and other allergy treatments may help control allergic symptoms, while an uncomplicated viral cold generally resolves with time and supportive care.

Maintaining nasal hygiene can also help manage congestion. Saline nasal sprays and rinses may assist in clearing mucus and environmental irritants, although nasal irrigation should always be performed using distilled, sterile or previously boiled and cooled water. Understanding the source of recurring symptoms is an important step toward choosing appropriate care.

Vitamin D and Its Role in Immune Function

Vitamin D is best known for supporting bone health, but its influence extends to several other physiological processes, including normal immune function. Produced naturally in the skin following exposure to sunlight, vitamin D is also obtained through certain foods and dietary supplements. Once processed by the body, it acts through hormone-like mechanisms that help regulate calcium metabolism, cellular activity and immune responses.

Vitamin D plays a role in the functioning of immune cells involved in recognizing and responding to pathogens.

During colder months, shorter days and reduced sunlight exposure can make it more difficult for some individuals to maintain adequate vitamin D levels, particularly those who spend much of their time indoors.

Age, skin pigmentation, dietary intake, geographical location and certain medical conditions can also influence vitamin D status.

While vitamin D deficiency can affect overall health, the relationship between supplementation and respiratory infection prevention remains an area of ongoing research. Studies have produced mixed findings, and taking additional vitamin D does not guarantee protection against colds or influenza.

Maintaining adequate levels is nevertheless an important part of supporting normal physiological function.

Individuals concerned about deficiency may benefit from discussing their risk factors, appropriate testing and supplementation with a qualified healthcare professional. Excessive vitamin D intake can cause toxicity, making individualized guidance preferable to assuming that higher doses are necessarily more beneficial.

Everyday Hygiene and Reducing Exposure to Germs

Some of the most effective ways to reduce the spread of respiratory infections involve simple habits that are often overlooked. Handwashing is particularly important because infectious organisms can be transferred through contact with contaminated surfaces and subsequently introduced to the body when individuals touch their eyes, nose or mouth.

Regular washing with soap and water helps remove microorganisms from the skin. When soap and water are unavailable, alcohol-based hand sanitizers containing at least 60 percent alcohol provide a practical alternative.

Frequently touched objects also deserve attention. Mobile phones, computer keyboards, door handles, remote controls and shared work surfaces can accumulate microorganisms through repeated handling. Cleaning these items regularly according to manufacturer instructions can contribute to a more hygienic environment.

Respiratory viruses also spread through the air, particularly in enclosed spaces where people are in close proximity. Improving ventilation, avoiding unnecessary exposure to individuals who are ill and following recommended respiratory infection precautions can further reduce risk. Good hygiene is not about eliminating every possible exposure to microorganisms. It is about adopting practical measures that help limit opportunities for infection.

The Connection Between Stress, Sleep and Immune Health

The immune system does not operate independently of the rest of the body. Sleep patterns, emotional stress, physical activity and overall health can influence how effectively normal immune processes function.

Prolonged psychological stress can affect hormonal signaling and inflammatory regulation, potentially influencing the body’s response to illness. Inadequate sleep is another important consideration.

During sleep, the body carries out numerous restorative processes, including activities associated with immune regulation and cellular repair. Research has linked insufficient sleep with increased susceptibility to certain respiratory infections.

For most adults, seven to nine hours of sleep per night is generally recommended, although individual requirements vary. Maintaining consistent sleep and wake times, reducing late-night stimulation and creating a comfortable sleeping environment can help improve sleep quality. Stress management is equally important, particularly during the busy holiday season when work commitments, travel, social obligations and family responsibilities can place additional demands on daily routines. Regular exercise, relaxation techniques, outdoor activity and meaningful social connections can contribute to emotional well-being. Rather than viewing rest as an occasional luxury, incorporating recovery time into everyday life can support both physical and mental health.

Nutrition and the Body’s Natural Defenses

A balanced diet provides the nutrients required for normal immune function, including vitamins, minerals, protein and essential fatty acids. Several micronutrients play particularly important roles in immune health.

Vitamin C supports the normal functioning of immune cells and contributes to antioxidant protection. It is found naturally in citrus fruits, berries, bell peppers, broccoli and other fruits and vegetables. Zinc is involved in immune-cell development, wound healing and numerous enzymatic processes. Dietary sources include meat, seafood, legumes, nuts and seeds.

Vitamin A contributes to the maintenance of healthy skin and mucous membranes, which form part of the body’s first line of defense against environmental pathogens. Vitamin D also contributes to normal immune regulation, making adequate nutritional intake and healthy vitamin D status relevant considerations. Plant compounds such as quercetin have attracted scientific interest because of their antioxidant and potential anti-inflammatory properties. Found naturally in apples, onions, berries and other plant foods, quercetin is being investigated for its possible effects on inflammatory signaling and histamine-related responses.

However, evidence that quercetin supplementation prevents or treats respiratory infections remains limited.

Similarly, although certain zinc formulations may modestly reduce the duration of cold symptoms when taken early, findings vary, and supplementation is not appropriate for everyone. Excessive zinc intake can be harmful, and intranasal zinc products should be avoided because of their association with loss of smell.

A varied, nutrient-rich diet remains a more reliable foundation for general immune health than relying on individual supplements. Adequate protein intake, regular consumption of vegetables and fruits, and sufficient hydration all contribute to the body’s normal functioning. For individuals with identified nutritional deficiencies or specific medical needs, targeted supplementation may be appropriate under professional guidance.

Why Prevention Begins Before Cold Symptoms Appear

Supporting immune health is most effective when healthy habits become part of everyday life rather than temporary measures introduced at the first sign of illness. Consistent nutrition, adequate sleep, regular physical activity, stress management and sensible hygiene practices contribute to general health throughout the year.

During cold and flu season, additional precautions may be appropriate. Maintaining good indoor air quality, improving ventilation and staying current with recommended vaccinations can help reduce the risk of certain respiratory infections.

Although there is no vaccine for the common cold, vaccines are available for influenza and COVID-19, and other respiratory immunizations may be recommended according to age and individual risk. Recognizing symptoms early is also important. While uncomplicated colds generally resolve without specific medical treatment, influenza, COVID-19 and other respiratory illnesses can produce similar symptoms and may require different approaches.

Rest, hydration and appropriate over-the-counter symptom relief can help manage mild illness. Individuals with underlying medical conditions, persistent symptoms or a higher risk of complications should seek professional advice when appropriate. Difficulty breathing, chest pain, severe dehydration or rapidly worsening symptoms require prompt medical attention.

Building a Stronger Foundation for Long-Term Health

The arrival of cold season provides an opportunity to reassess everyday habits and consider how lifestyle choices influence overall well-being. The immune system is a complex network of cells, tissues and organs that continuously works to protect the body. Its effectiveness depends on numerous interacting factors, and no single food, supplement or wellness practice can guarantee immunity from infection.

However, maintaining healthy routines can support normal immune function and help individuals manage seasonal health challenges more effectively. For Drs. Mark and Michele Sherwood, this broader approach reflects the principles of healthy aging and preventive care: understanding the body’s needs, identifying potential areas of concern and making informed choices that support lifelong vitality.

Cold season may be unavoidable, but it can serve as a timely reminder that good health is built through consistent daily habits rather than short-term solutions. 

Some individuals also explore dietary supplements containing ingredients such as elderberry, green tea extract, astragalus, quercetin and citrus bioflavonoids. The Sherwoods’ Immune Support Pack combines several of these ingredients. However, evidence that such combinations prevent or treat respiratory infections is limited, and supplements should not replace a balanced diet, recommended vaccinations or appropriate medical care. Individuals should consult a healthcare professional before using supplements, particularly if they take medications or have underlying medical conditions. https://www.functionaldr.store/shop/product/immune-support-pack

About Drs. Mark and Michele Sherwood

Dr. Mark Sherwood, ND, and Dr. Michele Neil-Sherwood, DO, are the founders of Functional Medical Institute in Tulsa, Oklahoma. Through their clinical work and educational initiatives, they explore nutrition, metabolic health, hormonal changes, preventive care and strategies for supporting lifelong vitality. The Sherwoods are also the authors of Authentic Longevity: Unlocking Lifelong Vitality, The Sherwood Way.

To learn more about cold prevention, immune health and everyday habits that support wellness, watch Drs. Mark and Michele Sherwood on The Authentic Longevity Podcast, available on YouTube here.