Navigating Cold & Flu Season
As the temperatures drop and the holidays draw near, cold and flu season tends to make its annual return. At aNew Health in Grand Forks, we believe prevention is key. By supporting your immune system through nutrition, supplements, and smart lifestyle habits, you can help your body stay strong all winter long.
What Is a Cold or Flu?
Both the common cold and influenza (the flu) are viral infections that affect the upper respiratory system—primarily the nose, throat, and sinuses. Symptoms often include:
Cough or sore throat
Nasal congestion or runny nose
Headache and fatigue
Chills, fever, and body aches
While colds are typically milder, both can interfere with your daily routine and overall well-being. The good news? There are natural ways to support recovery and resilience.
How Can You Support Your Immune System Naturally?
The immune system is your body’s defense network. To keep it working efficiently:
Eat whole foods rich in vitamins A, C, D, and zinc.
Load up on fruits and vegetables, especially dark leafy greens, citrus, and berries.
Stay hydrated—water helps flush out toxins.
Reduce stress and prioritize sleep.
Move your body regularly to boost circulation.
Limit sugar and processed foods, which can suppress immune function.
Avoid common triggers like mold, inflammatory foods (gluten, dairy, and processed sugars), and overexposure to environmental toxins whenever possible.
What You Can Start Doing Today
Support your gut health with probiotics and fiber-rich foods.
Increase vitamin D intake (especially in the Midwest winter months).
Incorporate herbs like echinacea, elderberry, and astragalus.
Stay active—but rest when your body signals fatigue.
Schedule a wellness appointment to get personalized immune-support recommendations.
✨ Prevention begins before the first sneeze—consistency makes all the difference.
Supplement of the Month: Elderberry
This month, we’re highlighting Elderberry, a small but powerful berry that’s been used in traditional medicine for centuries.
Benefits include:
Boosting immune function
High antioxidant levels
Supporting upper respiratory health
Reducing duration and severity of cold and flu symptoms
Providing vitamins A, B, C, and essential minerals like magnesium and iron
Always consult your provider before adding new supplements to your wellness routine.
Seasonal Recipes for Nourishment
The holidays are a perfect time to gather around the table—but they’re also a great opportunity to fuel your body with nutrient-dense, seasonal foods. Here are a few immune-supportive recipes from this month’s newsletter:
🥘 Gluten-Free Green Bean Casserole
A clean twist on a holiday favorite—rich in antioxidants and healthy fats while skipping the processed ingredients.
🍠 Whipped Sweet Potatoes
Naturally sweet, full of fiber, and high in beta-carotene to support immune and eye health.
🧁 Mini Pumpkin Cheesecakes
A delicious, protein-packed treat using wholesome ingredients and anti-inflammatory spices.
🍎 Apple Cider Mocktail
A festive, gut-friendly beverage featuring apple cider vinegar, cinnamon, and ginger for immune and digestive support.
Find full recipes on our Pinterest page.
Thanksgiving Gratitude & Announcements
This month, our team is especially thankful—for our patients, community, and each other.
💍 Congratulations, Abbie!
We’re celebrating Abbie’s upcoming wedding this November! She’ll be out of the office from November 17–25. Please join us in wishing her love and happiness in this exciting new chapter.
🍂 Office Holiday Hours
aNew Health will be closed November 27–28 to allow our team time with family in gratitude of the season.
Final Takeaway
Cold and flu season doesn’t have to mean endless sick days. With proactive care, nutrient-dense foods, and holistic support, you can keep your body strong and resilient through the winter months.
📅 Ready to build your immune support plan? Schedule your visit at aNew Health in Grand Forks and learn personalized ways to strengthen your defenses naturally.