We’re right in the middle of flu season here in Charlotte, and I’m seeing a lot of families dealing with colds, flu, and everything in between.
But here’s what I want you to remember: God gave us so much to help us prevent and fight illness. We often overlook or take these gifts for granted, but they’re powerful tools for keeping our families healthy.
Simple Gifts We Overlook
Fresh air and sunlight. Even in winter, getting outside for a walk does wonders for your immune system. Sunlight gives us vitamin D, and fresh air is so much better than recirculated indoor air.
Water. It sounds so simple, but staying hydrated helps everything in your body work better, including your immune system. Most of us don’t drink nearly enough water, especially in winter when we don’t feel as thirsty.
Deep breathing and walking. Take a walk and breathe deeply as you go. It gets oxygen flowing, reduces stress, and helps your body function the way God designed it to.
Sleep. This is when your body repairs and restores itself. Adults need 7-9 hours, and kids need even more. If you’re not sleeping enough, your immune system can’t do its job.
Managing stress. Chronic stress weakens everything, including your ability to fight off illness. Make time for prayer, rest, and things that bring you peace.
Eat Real Food
Your immune system can’t work without the right fuel. Fruits and vegetables are packed with vitamins, minerals, and antioxidants your body needs to stay strong.
Focus on whole foods, not processed stuff. Think colorful vegetables, fresh fruits, quality proteins, healthy fats. These are not just good for you. They are what God gave us to nourish our bodies.
Vitamins I Recommend, Especially During Winter
Vitamin D. Most of us in Charlotte are low on vitamin D during winter months because we’re not getting enough sunlight. I often recommend 2000-4000 IU daily for adults.
Vitamin C. 1000mg daily can really support your immune system. Even better if you can get it from whole foods like citrus fruits, bell peppers, and strawberries.
Elderberry. Great for kids and adults. You can take it daily for prevention or at the first sign you’re getting sick.
Probiotics. A healthy gut means a strong immune system. Consider a quality probiotic or eat fermented foods like yogurt, kefir, or sauerkraut.
Zinc. At the very start of a runny nose, zinc can help shorten how long you’re sick. I keep it on hand and start taking it the moment I feel something coming on.
A Natural Flu Remedy I Use
One of my favorite remedies when someone in my family feels something coming on is what I call the flu bomb. It is simple, natural, and it works.
Flu Bomb Recipe:
- 2 tablespoons fresh lemon juice
- 1 tablespoon raw honey
- 1/4 teaspoon ground ginger (or fresh grated ginger)
- 1/4 teaspoon turmeric
- Pinch of cayenne pepper (optional, but it helps)
- 8 oz warm water
Mix it all together and drink 2-3 times a day at the first sign of illness. Yes, it tastes strong. But this combination of vitamin C, anti-inflammatory ingredients, and antimicrobial properties helps your body fight off whatever is trying to take hold.
I have used this for years with my own family and recommend it to patients all the time. It really does make a difference when you catch symptoms early.
When to Call Me
Natural remedies are wonderful, but sometimes you need more support. Call me if you or a family member has:
- Fever over 103°F or fever lasting more than 3 days
- Difficulty breathing or chest pain
- Severe dehydration (dry mouth, not urinating much, dizziness)
- Symptoms that get better then suddenly get worse
- Any illness in a baby under 3 months old
If you’re a member of Your Home Medical Care, you have direct access to me for same-day phone appointments. If you’re not sure whether you need to be seen, just call. I’m here to help.
Trust What God Gave Us
I really believe God equipped our bodies with an amazing ability to heal and fight off illness. But we have to give our bodies what they need: good food, clean water, fresh air, sunlight, rest, and stress management.
These aren’t complicated or expensive. They’re simple gifts that we often overlook in our busy lives. But they make all the difference.
And if you do get sick? Give yourself grace. Rest well, take care of yourself, and reach out if you need help.
I’m Here to Help
If you’re looking for a healthcare provider who respects natural approaches and takes time to really care for your family, I’d love to work with you.
I offer membership plans for families and one-time consultations. You can schedule phone, telehealth, or home visits directly on my website at your convenience.
Stay well this winter, Charlotte families!
Raquel Quevedo, FNP
Your Home Medical Care