Cold and Flu Season is Here

Written by: Cassie Donnelly, FNP

Well, it’s here. Cold and flu season has officially arrived. With kids back in school and the weather shifting, viruses are finding their way into many homes.

This weekend, my own family was hit with our first head cold. It started with that little tickle in the back of the throat (you know the one you can’t quite tell if it’s allergies or something more) and before long, it became a full sore throat, sneezing, coughing, and mucus factory situation.

Normally, I would have met that first tickle with ginger tea, bone broth, elderberry syrup, extra rest, and immune support. But caught off guard chalking it up to allergies, I ended up with the full head cold.

Alas, here I am – miserable but making the best of it!

And while I sip my tea and wait it out, it feels like the perfect moment to share with you what I tell my patients: how to know when it’s just a virus, when antibiotics may actually be needed, and what you can do at home to support your recovery.

What Counts as a “Cold or Flu”?

This is a good time to share what I tell patients about the course of a typical viral infection, when antibiotics may actually be needed, and when it’s best to check in with your practitioner.

Most of the “colds and flus” we see this time of year are caused by viruses such as:

• Influenza A and B
• Parainfluenza
• Coronaviruses
• Rhinoviruses
• Respiratory Syncytial Virus (RSV)

These viruses cause the symptoms you probably think of right away: cough, runny nose, sneezing, sinus congestion, fever, sore throat, fatigue, ear pressure, and body aches.

When you visit a doctor, these symptoms may be labeled as sinusitis (inflammation in the sinuses), bronchitis (inflammation in the airways), or an acute upper respiratory infection (URI). Most of the time, these are not pneumonia.

How long do they last?

• Symptoms usually last 1–3 weeks.
• The cough can hang around even longer, on average, about 18 days.

The important thing to know is that the vast majority of these infections do not need antibiotics. Only about 6% of bronchitis cases are bacterial. And in those rare cases, the most common cause is pertussis (whooping cough).

Normal viral symptoms	Antibiotics may be needed
Yellow/green mucus from nose or cough in the morning	Yellow/green mucus from nose and cough throughout the day
Sore throat along with the cough, runny nose/sneezing, etc.	Sore throat and fever without cough, runny nose, sneezing, etc. Could be strep in the absence of other viral cold/flu symptoms.
Cough that lasts up to three weeks.	Cough lasting more than three weeks
Fever for up to three days.	Fever that lasts over 3 days, or a high fever that does not come down with medicine.
Sinus pressure over face, nose, teeth on both sides.	One sided sinus pressure and pain.
Worst symptoms typically occur on days 3-5 and then symptoms progressively improve. Cough can linger though.	Symptoms worsening again after they had improved for a period of time.
	Lung/rib pain on one side can be related to pneumonia.
	Conjunctivitis and sinus symptoms that accompany ear infection symptoms (children).

*A Note for Chronic Lung Conditions
For individuals with asthma, COPD, or other chronic lung disease, extra support may be needed, such as: inhalers, nebulizer treatments, and/or short-term steroids to get through an illness.

The Role of the Microbiome

Our microbiome, the community of bacteria, viruses, fungi, and more that lives in and on our body is crucial for overall health. It influences metabolism, immune function, mental health, joint health, and so much more.

Both pharmaceutical and herbal antibiotics affect the microbiome, some more than others. This is why it’s so important to use antimicrobials judiciously, and only when the benefits clearly outweigh the risks.

What the Research Says

According to UpToDate, “Multiple high-quality trials and meta-analyses have shown that antibiotics do not provide substantial benefit or enhance likelihood of cure in patients with acute bronchitis, and use can result in adverse effects.”

In other words: most cold and flu illnesses don’t need antibiotics. Instead, there are many ways to support your body naturally.

The Basics

• Give yourself enough time to rest and sleep
• Stay well hydrated
• Avoid high sugar intake (it increases inflammation and weakens immunity)
• Get fresh air and sunshine (both are underrated, but powerful supports)

Nutritive, Soothing Food & Drinks

• Herbal teas: ginger, Throat Coat, Breathe Easy, Cold Care, Immune Zoom
• Broths and soups: provide hydration, electrolytes, amino acids, and are easy to digest
• Colorful fruits and vegetables: packed with vitamins and antioxidants to support immune function

Go-To Supplements

• N-Acetyl-l-Cysteine (NAC): Works directly in the lungs, helping to thin mucus and reduce congestion. It also acts as a strong antioxidant, protecting cells from damage and supporting the body’s natural defenses. One of its biggest roles is boosting glutathione, a key molecule your body uses to fight stress, inflammation, and illness.
• Herb Pharm’s Kid’s Immune Avenger: Blend of echinacea, elderberry, ginger, and other immune-boosting herbs
• Integrative Therapeutics EHB: Vitamins, zinc, echinacea, garlic, and more immune-supporting ingredients
• Our in-office Immune Tincture
• Respiratory EZ: Holy basil, lobelia, rosemary, quercetin to support lung health and function
• Vitamin D: Often increased temporarily during illness for added immune support

For more information, you can [download your copy of Dr. C’s Family Medicine Cabinet here] and discover our favorite natural remedies for the whole family. You can also contact our office directly to purchase our in-house Immune Tincture.

A Shift in Perspective

Never underestimate the power of your thoughts and perspective. Symptoms are not failures, they are your body’s way of protecting and healing itself.

• Fever: Not always a bad thing. A short-term fever can actually boost the immune system’s effectiveness.
• Inflammation: Essential for healing. It helps immune cells gather at the site of infection to restore balance.

Illness can also serve as a gentle reminder to:

• Rest more
• Manage stress
• Nurture your body
• Re-examine an overpacked schedule

And sometimes, being sick is simply your body’s way of giving you permission, a guilt-free excuse to cancel plans, slow down, and truly rest.

Naturopathic Urgent Care

If you’d like more individualized support during an acute illness, you’re in luck. Beginning this fall, we’re rolling out Naturopathic Urgent Care at our Bedford office. These are focused visits for immediate needs, with many of the medicinals mentioned above (and more) available on hand.

Conditions we can diagnose and treat include:

Cold and flu	Sinus infections
Ear infections	Urinary tract infections
Yeast and other vaginal infections	Conjunctivitis
Strep throat	Acute Headaches and Migraines
Post viral recovery care and Immune support	Seasonal allergies
Acute rashes	Tick bites along with other stings/bites
Acute high blood pressure	Constipation, gas and bloating
Acute stomach bug, stomachache	Acute anxiety
Acute insomnia	Acute back pain/muscle spasm

If a friend or family member would like to use urgent care services but are not yet part of the practice, they can schedule an Urgent Care Intake Visit. It’s a simple way to establish care, be seen quickly for an acute concern, and do so at a lower cost than our comprehensive intake visit.

And we get it, life happens. You can’t always plan when a cold will hit, or keep brushing off symptoms as “just allergies”… until suddenly it’s not. That’s why urgent care exists: so you don’t have to wait weeks for an appointment. You’ll have a trusted place to turn, right when you need it most.