Flu Season and Whole Person Wellness
Flu season is a good time to revisit the basics. Dr. Jerron Hill explains how sleep, stress, mindfulness, exercise and nutrition support your health, and how to judge supplement quality.
How sleep, stress management, mindfulness, exercise and nutrition support a healthy immune response during cold and flu season.
By Jerron C. Hill, M.D., Anesthesiologist and Founder of HILLMED
Every fall, patients ask me what they can do to stay well through cold and flu season. My answer starts with the basics, because the research supports them: how well you sleep, how you handle stress, how often you move, and what you eat all affect how your body responds to the viruses going around.
My philosophy is simple: prevention is better than cure. At HILLMED, we help patients build daily routines around five pillars: stress management, mindfulness, nutrition, exercise and restorative sleep. These habits support overall health throughout the year, including flu season. They can also complement a patient’s broader mental health and IV ketamine care plan.
How I practice what I teach
I follow the same advice I give my patients about supporting a healthy immune response. I exercise regularly and take HILLMED supplements and CBD as part of my personal wellness routine. In my work as a physician, I am required to receive the flu vaccine annually. I also emphasize consistent sleep, nutritious meals and stress management. These are complementary parts of my approach to whole person wellness.
Why supplement and CBD quality matter
Products can differ in potency, purity, formulation and manufacturing quality. Ingredient sourcing, storage and testing also matter. Current good manufacturing practices, or cGMP, provide standards for dietary supplement identity, purity, strength and composition, as well as controls for contamination. Manufacturing standards are one part of evaluating a product; they do not prove that it works for a particular health condition. [6]
When choosing supplements or CBD, look for transparent ingredient amounts, documented manufacturing practices and appropriate testing. For CBD, ask for a recent independent certificate of analysis for the specific batch that reports cannabinoid potency and testing for contaminants such as heavy metals, pesticides, residual solvents and microbes. A quality claim should be supported by documentation rather than packaging alone.
My personal use of HILLMED supplements and CBD is not evidence that they prevent influenza. CBD has not been established as a way to prevent flu or strengthen immune defenses. It can cause drowsiness, affect the liver and interact with medications. Review its use with your physician, especially if you take sedatives or receive ketamine treatment. [7]
1. Protect your sleep
Sleep is when your body repairs itself. In a study published in Sleep, researchers measured healthy adults' sleep for a week and then exposed them to a cold virus. People who slept 6 hours or less a night were about four times more likely to develop a cold than those who slept more than 7 hours. [1]
Aim for 7 to 9 hours, with the same bedtime and wake time every day.
Keep your bedroom cool, dark and quiet, and put screens away an hour before bed.
Limit caffeine after midday and alcohol in the evening.
Some patients consider sleep support products when daily routines alone are not enough. Ask whether a formula is appropriate for your needs, and review its ingredients with your physician. Combining sedating herbs, CBD, alcohol or sleep medications can increase drowsiness. Explore HILLMED’s Sleep Perfect Support and our article on CBD and sleep for more information.
2. Manage stress
Chronic stress affects nearly every system in the body, including the immune system. In a classic study in the New England Journal of Medicine, adults reporting higher psychological stress were more likely to develop a cold after exposure to a cold virus, and the risk rose with the level of stress. [2] Our article on how chronic stress affects your body explains why.
Schedule short breaks during the day, even five minutes of slow breathing.
Stay connected with family and friends. Social support is one of the best buffers against stress.
Say no to commitments that leave no room for rest.
B vitamins support normal energy metabolism and nerve function. Supplements may help when intake is inadequate, but they do not replace stress management or establish protection against flu. Discuss HILLMED’s Super Stress Support with your physician before use, including whether its ingredients overlap with other products you take.
3. Practice mindfulness
Mindfulness is a practical way to manage stress. In a randomized trial in the Annals of Family Medicine, adults who completed an 8-week mindfulness meditation course had less severe and shorter acute respiratory illnesses, and missed fewer days of work, than a control group. The study was small, but the results are encouraging. [3]
Start with five minutes a day of focused breathing or a guided meditation.
Try a mindful walk: notice your steps, your breathing and what you see and hear.
Our guide to mindfulness for everyday mental wellness has more simple practices.
4. Keep moving
Regular exercise supports overall health, including your immune system. In a study of 1,002 adults followed through fall and winter, those who did aerobic exercise 5 or more days a week had 43% fewer days with upper respiratory infections than those who exercised 1 day a week or less. [4]
Aim for at least 30 minutes of brisk walking, cycling or swimming on most days.
Add strength training twice a week.
On days you feel run down, choose gentle movement like walking or stretching instead of intense workouts.
5. Eat for whole-body health
A balanced diet gives your immune system the nutrients it needs. Fill your plate with vegetables, fruit, beans, whole grains, nuts and lean protein, and drink plenty of water.
Vitamin D contributes to normal immune function, but research on supplementation to prevent respiratory infections is mixed. Correcting a deficiency is reasonable when clinically indicated; taking more than you need is not a proven flu prevention strategy. Ask your physician whether your history or risk factors warrant testing or supplementation. [5]
HILLMED’s ADK Absorption contains vitamins A, D3 and K2. Review the label and your total intake with your physician before combining it with other supplements. Excess vitamin A or D can be harmful, and vitamin K can interfere with warfarin.
Why these habits matter for IV ketamine patients
IV ketamine is used off label for selected mental health and chronic pain conditions following an individualized medical evaluation. In my clinical experience, patients often make more sustained progress when treatment is paired with supportive daily routines. This observation does not establish that these habits or supplements prolong ketamine’s effects for every patient.
That's why our wellness aftercare program at HILLMED is built on these five pillars: stress management, mindfulness, nutrition, exercise and restorative sleep. We help patients turn them into practical daily routines that support whole-person wellness long after their infusions. Learn more about ketamine infusion therapy at HILLMED and what to expect at your first infusion.
When to see a doctor
Seek emergency care for trouble breathing, persistent chest pain, new confusion or difficulty staying awake. Contact your physician promptly if you develop flu symptoms and are older, pregnant or have a chronic health condition, or if symptoms improve and then worsen. Antiviral treatment is most helpful when started early, and high risk or seriously ill patients may still benefit when treatment begins later. Do not delay evaluation while trying supplements.
Frequently asked questions
Can supplements prevent the flu?
No supplement or CBD product has been shown to reliably prevent influenza. Appropriate supplements can help address nutritional gaps. Healthy habits support normal immune function, but they do not provide the same flu specific protection as vaccination. Discuss prevention and treatment options with your physician.
How much sleep do I need during flu season?
Most adults need 7 to 9 hours. Research links regularly sleeping 6 hours or less with a higher risk of catching a cold. [1]
Should I exercise when I'm sick?
Rest when you have fever, body aches, marked fatigue or chest symptoms. Avoid strenuous exercise during an acute illness and resume gradually as you recover. Stay away from shared exercise spaces while you may be contagious.
Where can I buy HILLMED supplements?
Shop online at hillmedstressmanagement.com/shop or visit Dr. CBD & Nutrition Centers in University Park.
Start with a conversation
If you'd like help building a whole-person wellness plan, or want to learn whether IV ketamine therapy may be right for you, book a complimentary teleconference consultation or call HILLMED at 972.212.4341.
About the author
Jerron C. Hill, M.D., is an anesthesiologist and the founder of HILLMED in Plano, Texas, and Dr. CBD & Nutrition Centers in University Park. He brings decades of anesthesia experience and nine years of clinical experience treating patients with IV ketamine to individualized, physician-supervised care.
Selected references
Prather AA, et al. Behaviorally assessed sleep and susceptibility to the common cold. Sleep. 2015;38(9):1353-1359.
Cohen S, et al. Psychological stress and susceptibility to the common cold. N Engl J Med. 1991;325(9):606-612.
Barrett B, et al. Meditation or exercise for preventing acute respiratory infection: a randomized controlled trial. Ann Fam Med. 2012;10(4):337-346.
Nieman DC, et al. Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2011;45(12):987-992.
NIH Office of Dietary Supplements. Dietary Supplements for Immune Function and Infectious Diseases.
FDA. What You Need to Know About Products Containing Cannabis or Cannabis Derived Compounds Including CBD.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
This article is for education only and is not medical advice. Talk with your physician before starting any supplement, especially if you take prescription medications.
