Staying Healthy When “Everything” Is Going Around

In August, I came down with an upper respiratory infection that kept me down for nearly two weeks.
It was a reminder that there are so many different bugs circulating right now, flu, RSV, COVID, and those random coughs and colds that seem to hang around forever

And here’s the thing: it’s easy to get complacent.
We forget to wash our hands as often, skip the basics like rest and hydration, or stop taking the supplements that help keep our immune systems strong.

But those small, consistent habits really are the first line of defense.

The bigger picture isn’t pretty.
Last season, the flu alone led to an estimated 47 million illnesses and over 600,000 hospitalizations in the U.S.
RSV is hitting everyone hard, and COVID waves still show up unpredictably.
Our immune systems are being asked to handle more than ever before.

Here’s What You Can Do

Start with the basics:

• 🧼 Wash your hands for at least 20 seconds, especially after public places.

• 😴 Prioritize 7–9 hours of quality sleep.

• 💧 Stay hydrated: water, tea, or broth (not just coffee).

• 🚶 Move daily: walks, workouts, or stretching keep your immune cells circulating.

• 🍲 Eat the rainbow: fruits and veggies pack antioxidants that support immunity.

Layer in smart supplements:

• Vitamin D – one of the most powerful immune boosters, especially in low sunlight months.

• Vitamin C – doesn’t always prevent illness but can shorten its duration and ease symptoms.

• Zinc lozenges – most effective if taken within 48 hours of the first scratchy throat.

• NAC (N-acetylcysteine) – shown to reduce flu-like illnesses and helps thin mucus.

• Probiotics – since most of your immune system lives in your gut, this keeps it strong.

• Green tea catechins – enhance your T-cell response against viruses.

• Elderberry syrup – may shorten symptoms if started early.

• Echinacea – research is mixed, but it may reduce both the severity and length of colds when used consistently at first signs.

Final Word

Think of prevention like brushing your teeth, you don’t wait until a cavity form to start.

These small daily actions build resilience so when the next bug makes its way around, your body has the best shot at fighting back quickly.

For me, being sick in the middle of summer was the nudge I didn’t want but definitely needed.

This season, I’m doubling down on the basics, staying consistent with my supplements, and keeping my immune system strong.

Here’s to staying healthy, no matter what’s going around

Coach Tee
Registered Nurse | Health Performance Coach | Speaker
Founder, NuLeaf Nutrition