Posted on: May 27, 2026
Nothing humbles you faster than finally making plans… and then waking up congested with a summer cold.
The runny noses, congestion, exhaustion, and “please let me breathe normally again” feeling are very real. Between disrupted sleep, stress, and caring for a baby going through sleep regressions, it's a good reminder that our immune system often gets run down before we actually get sick.
As a naturopathic doctor, Dr. Lara Spector always encourages patients to look beyond just the symptoms and ask why the immune system may have become more vulnerable in the first place. Sleep deprivation, stress, inadequate nutrition, dehydration, and burnout can all impact immune function and recovery.
These are some of Dr. Lara Spector’s go to acute immune support tips when cold and flu symptoms first hit.
IODIZED SALT - Gargle 1/2 tsp of iodized salt in warm water a few times daily. Salt and iodine both have antimicrobial properties and can help support the throat and upper respiratory tract during a cold or viral illness. Simple, inexpensive, and surprisingly effective.
GARLIC - Chop up 2 cloves of garlic, chew for about 20 seconds, then swallow. Fair warning: you will absolutely smell like garlic afterward and your mouth may feel like it’s on fire for a minute. But garlic contains compounds that support immune health and it has been one of Dr. Lara Spector’s favourite natural cold remedies for years. Almond milk afterward helps a little.
VITAMIN C - Vitamin C is one of the most well known immune supporting nutrients for a reason. During an active cold, Dr. Lara Spector increases vitamin C intake to 1000 mg, 3 to 4 times daily. Research suggests vitamin C may help reduce the duration and severity of cold symptoms in some people
VITAMIN D - Vitamin D plays a major role in immune system regulation and overall immune resilience. Many Canadians are deficient, especially outside the summer months. Dr. Lara Spector often recommends testing vitamin D levels because everyone’s therapeutic dose is different.
OSCILLOCOCCINUM - This homeopathic remedy is commonly used for flu like symptoms and early viral illness support. Many patients find it helpful for shortening the duration and intensity of symptoms when taken early.
REST AND FLUIDS - This one sounds obvious, but most people still try to “push through” illness. Sleep, hydration, soups, teas, electrolytes, and slowing down genuinely matter. Your immune system works best when your body has the resources and energy to recover.
Naturopathic medicine is not about pretending you’ll never get sick. It’s about supporting the immune system, improving resilience, understanding root causes, and helping the body recover well.
If you’re feeling run down, fighting frequent colds, or struggling with immune health, Dr. Lara Spector, Naturopathic Doctor, focuses on evidence informed, practical strategies to support immune function, energy, stress resilience, and recovery.
- Dr. Lara Spector Naturopathic Doctor / Toronto, Ontario