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Cold and flu season doesn’t have to mean downtime. With the right essentials on hand, you can support your immune system, ease symptoms, and recover more quickly. Our Connected Health providers share five must-haves to help you stay proactive, prepared, and protected this season.
When cold and flu season strikes, being prepared can make all the difference between a quick recovery and a week (or more) of feeling miserable. A well-stocked home and a proactive mindset can help you stay ahead of seasonal viruses and support your immune system all cold and flu season long.
Here are five essentials to keep on hand:
A strong immune system is your first line of defense. Dr. Sarkar recommends to stock up on vitamin C, vitamin D, or zinc supplements—three nutrients known to support immune function. Probiotics can also help strengthen gut health, which plays a major role in immune resilience.
Fever, congestion, and dry winter air can all lead to dehydration. Keep fluids handy. Think water, electrolyte packets, or herbal teas to stay hydrated and help your body flush out toxins. Kaya Merzlak, CRNP, has one wellness habit she never skips and that's a warm cup of turmeric-ginger tea. Turmeric and ginger are well-known for inflammatory and immune-boosting properties.
Kaya's Go-To Recipe (simple yet effective!)
Don’t wait until you’re already sick to realize you’re out of pain relievers or tissues. Have acetaminophen or ibuprofen, a thermometer, and plenty of soft tissues ready to go. A humidifier can also ease congestion and sore throats.
Frequent handwashing is one of the simplest—and most effective—ways to prevent the spread of illness. Keep antibacterial soap, hand sanitizer, and disinfecting wipes stocked in key areas like bathrooms, kitchens, and cars. Keep your hands away from mucous membranes, such as your eyes, nose, and mouth, and to block coughs and sneezes as best you can.
Sometimes, the best remedy is rest. Have a few cozy blankets, soothing teas, throat lozenges, and nutritious soups on hand. Eating well, resting, and reducing stress all help your body recover faster.
Pro tip: Make a big batch of soup on a weekend and freeze individual portions. That way, if illness strikes, you’ll have a warm, nourishing meal ready to go when cooking is the last thing you feel like doing.
Our dietitian recommends her Nourishing Lentil Soup — packed with plant-based protein, fiber, and immune-supporting nutrients to keep you fueled through recovery.
And don’t forget: rest is just as essential as nutrition. Dr. Sarkar loves talking sleep — and she recommends guided meditation apps like Headspace or Insight Timer to help calm the mind and promote deeper, more restorative rest.
Cold and flu season doesn’t have to catch you off guard. Schedule your annual wellness visit, keep up with recommended vaccines, and check in with your Connected Health team for personalized immune support.
And for extra peace of mind, stock up on our Cold & Flu Emergency Kit, curated by our care team with the essentials you’ll want on hand when symptoms strike.
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