Protect your family—amid predictions that this cold and flu season will be worse than most, Dr. Kaleb Falk, ND, a Kamloops‑based Naturopathic Doctor, offers his advice for a stronger immune system and staying well this winter.
Before you spend your entire winter running to your Kamloops pharmacy to battle the cold or flu or the week, please read this.
Health experts warn that the 2026 cold and flu season could be more severe than typical. In December 2025 an infectious‑diseases specialist from Yale Medicine said “we will have a significant flu season this year, and we have a lot of concern that it’s going to be more severe than typical”. UK health officials likewise caution that this winter could bring the most severe flu outbreak in decades and Johns Hopkins experts note that the new H3N2 clade K strain may cause an especially severe flu season, having already started the season early in the UK, Japan and Canada. This variant mutated after vaccines were set, meaning this year’s flu shot doesn’t perfectly match it.
Even without the warning of an extreme cold and flu season, we understand winter itself challenges our immune systems. Cold, dry indoor air allows respiratory viruses to survive longer and irritates your nasal passages. People crowd indoors and travel for the holidays, increasing exposure. Reduced sunlight lowers vitamin D, an immune modulator. After years of pandemic precautions, many of us have less exposure‑induced immunity. Together, these factors create a perfect storm for viruses to circulate widely.
But on to the good news, with naturopathic support and being proactive, we can strengthen your immune system to prepare. Before we get into exactly how, click here to book your consultation.
Why winter weakens immunity
As humidity drops, respiratory droplets remain airborne longer and travel farther. Dry mucous membranes can’t trap and clear pathogens effectively, and cold air weakens innate defences in the nasal passages. Vitamin D levels decline with shorter days. Crowded indoor gatherings accelerate transmission. This combination—coupled with the aggressive H3N2 subclade K variant—means more people may get sick, earlier, and with longer or more severe illness.
Iron and immunity
Iron is vital to your immune system: it transports oxygen to every cell, supports enzyme reactions, aids energy production and helps develop immune cells. When iron stores are low, your immune defences suffer; research shows that iron deficiency impairs lung memory T cells’ ability to produce interferon‑γ and fight influenza, and the deficit can persist even after iron levels return to normal. Iron deficiency is common, especially among women and children, and signs include frequent colds, lingering fatigue and slow recovery.
To identify deficiency, we use a ferritin blood test. Ferritin is an iron‑storage protein; low ferritin reflects depleted iron reserves, often before anemia appears. Typically in my practice, I’ll run ferritin level tests alongside a complete blood count and a detailed review of diet and symptoms. If stores are low, treatment starts with diet (red meat, lentils, leafy greens), targeted oral supplements and digestive support. We also address underlying causes like heavy menstrual bleeding or gut inflammation. When oral iron causes digestive upset or fails to raise ferritin, we can discuss supervised IV iron infusions to replenish stores quickly—especially important if you’re recovering from recurrent infections or want to enter the season fully charged.
Related reading: Everything you need to know about iron infusions
IV vitamin therapy
Intravenous nutrient therapy delivers vitamins, minerals and amino acids directly into your bloodstream, achieving therapeutic levels that oral supplements can’t. I offer customize drips at Total Health Clinic in Kamloops based on individual needs: your infusion might include high‑dose vitamin C, zinc, B‑vitamins, minerals, amino acids, glutathione, magnesium or iron. Each session lasts 45–90 minutes in a comfortable setting, and we monitor you throughout to ensure safety. If you’re healthy and simply want general immune support, we typically recommend dietary and lifestyle changes first.
Related reading: IV Therapy For Cold and Flu Season in Kamloops, BC
Lifestyle habits to build immunity
Above all, I encourage you to hone in your foundational habits this cold and flu season:
- Prioritize sleep: aim for 7–9 hours to allow tissue repair and immune memory consolidation.
- Washing your hands with soap and water AND having those kiddos wash their hands as soon as they gethome from school
- Manage stress: chronic stress elevates cortisol, which suppresses immunity; try meditation, deep breathing or walks.
- Eat nutrient‑dense foods: include iron‑rich meats and plants, vitamin C–rich fruits, zinc sources (pumpkin seeds, shellfish), healthy fats and colourful vegetables.
- Stay hydrated and humidify: drink water and herbal teas; use a humidifier to counter dry indoor air.
- Supplement strategically: vitamin D, zinc, quercetin and probiotics may help when indicated; alwaysbase supplementation on testing.
Support your gut: a healthy microbiome is central to immunity; emphasize fibre and fermented foods and minimize processed sugar.
Winter Immunity Toolkit: Prepping your body for cold and flu season
This cold and flu season is predicted to be worse than most, but you can still take control. With healthy habits, targeted testing, evidence‑informed supplementation and proper support of iron infusions and IV therapy, you can strengthen your immune resilience and recover faster if illness strikes.
If you’re in Kamloops, book your in-clinic initial visit to work with me on your winter wellness plan.
Not local to Kamloops? I support patients province-wide virtually.
