February in New England is a quiet turning point. The light is beginning to return, yet the cold still holds steady. The warmth of spring feels distant, and the holidays are behind us. This can be a surprisingly challenging time—energetically and emotionally.
In Chinese medicine, we are still in the Water season, the season of winter. This is the time associated with wisdom, fear, and deep transformation. Winter asks us to move forward even when we don’t have all the answers—to take one step at a time, navigating by starlight rather than full daylight. Unlike summer, when options feel clear and expansive, winter teaches us how to live with uncertainty and keep going anyway.
At the same time, we’re in the thick of cold and flu season. This year especially, many people are dealing with recurring illnesses—colds, flu, norovirus—and the frustration of making plans only to cancel them again. If you’re feeling worn down, worried, or discouraged, you are not alone. This is a collective experience right now.
Below are a few gentle, practical ways to support your body and nervous system during this season.
Supporting Your Immune System in Winter
Vitamin D
Most people living in New England are vitamin D deficient unless they supplement. I prefer testing vitamin D levels so we can tailor dosing, and I generally aim for levels around 50–60 ng/mL. If you aren’t able to test (insurance often doesn’t cover testing) 1,000–2,000 IU daily is a safe and reasonable dose for most adults.
Garlic
Simple, effective, and often overlooked. Raw garlic has antiviral, antibacterial, anti-inflammatory, and cardiovascular benefits. I like it crushed onto toast with olive oil. If raw garlic feels too intense, microwaving it for 20–30 seconds softens the bite while preserving immune support (and makes it more family-friendly).
Warming Teas & Spices
Herbal chai blends with ginger, cinnamon, and clove are warming, grounding, and supportive for immunity. Incorporating these spices into food and tea is an easy way to work with the season.
Vitamin C & Zinc
Taking vitamin C regularly during cold season can help decrease the duration of colds. For most adults 1-2 grams is the recommended dose (for some people this causes diarrhea, in which case you can switch to a buffered vitamin C, decrease the dose or use a different immune support).
Zinc lozenges, taken at the onset of respiratory symptoms, can also help shorten the duration of a cold. I generally recommend the 5mg lozenges taken every 2-3 hours during the first few days of a cold.
Facial Steams
Facial steaming can help relieve congestion and soothe irritated nasal passages during cold and flu season. Bring a pot of water to a boil, then remove it from heat and let it cool for about a minute. Place the pot on a stable surface, drape a towel over your head to create a tent, and position your face about 8-10 inches above the water. Breathe deeply through your nose for 5-10 minutes, taking breaks if the steam feels too hot. For added benefit, you can include a few drops of eucalyptus or peppermint essential oil, which may help open airways and provide a cooling sensation. Alternatively, you can add some dried thyme and oregano for anti-microbial properties. The warm, moist air helps thin mucus, making it easier to clear your sinuses and providing temporary relief from congestion. Always be cautious with hot water to avoid burns, and discontinue if you feel dizzy or uncomfortable.
Lifestyle Support That Truly Matters
Movement
You’ve heard this before—but it’s worth repeating. Regular movement improves immune function and mental health. Aim for what’s realistic: a daily walk, gentle cardio, or simply getting outside when you can. Even modest consistency helps.
Stress & Joy
Stress weakens immunity, and winter can feel like a season of pure obligation—getting through the day, checking boxes, managing responsibilities. It’s important to find something that nourishes you simply because you love it.
This doesn’t have to be big. It could be as simple as sitting quietly with your coffee or tea in the morning and watching the sunrise (this is one of my favorites)
These small moments connect us to this time and this life. There is much that’s hard right now—but this is the world we’ve been born into, and this is the time we’ve been given. It’s ours.
A Final Thought
Be gentle with yourself. Eat well without shaming. Support your immune system. Tend to your inner warmth—the things that keep you steady beneath the snow.
And if you’re feeling off-center, depleted, or need support with hormone balance, immunity, stress, or overall health, I’m here. Reach out if you’d like help reconnecting with your body and finding your footing again this winter.
Warmly,
Rebecca Shwartz, ND, LAc
***The information in this article is not intended to diagnose or treat any condition. If you have concerns about this or any other health issue, please contact your doctor***
