The minute cold and flu season hits, store shelves start to empty of tissues, vitamin C, and herbal teas. But did you know your chiropractor can also play a key role in keeping your immune system’s defenses strong?
Every year, Influenza A, Influenza B, and other seasonal viruses spread rapidly, leading to millions of missed school and work days. In fact, the CDC estimates that flu season alone hospitalizes hundreds of thousands of Americans annually. And when it comes to colds, most of us will catch at least one or two before spring. The challenge? Very few medications can treat viruses directly. That means your immune system is the ultimate line of defense against whatever bug comes your way.
The good news is that you’re not powerless. By building a stronger immune system now, you can help your body fight off germs more effectively all season long. Regular chiropractic care is a great natural way to keep your immune system sharp and responsive, especially when paired with healthy habits like rest, hydration, and good nutrition. Keep reading to learn how chiropractic supports immunity — plus how to spot the difference between a cold, the flu, and COVID-19.
Cold vs. Flu vs. COVID: Spotting the Difference
No matter how careful you are, chances are you’ll still catch something at some point during cold and flu season. The tricky part is figuring out what you’ve got. Because colds, the flu, and even COVID-19 are all respiratory illnesses, they share many overlapping symptoms — but they’re caused by different viruses.
A typical cold — which can be triggered by more than 200 different viruses — usually shows up with a sore throat, stuffy or runny nose, and a nagging cough. The flu, on the other hand, is caused by influenza viruses and tends to hit harder, bringing a sudden high fever, body aches, chills, and sweats. In recent years, we’ve also had to consider COVID-19 in the mix.
One quick clue: flu and COVID symptoms often come on suddenly, while a cold tends to build gradually. To help you sort through the similarities and differences, here is a list of common symptoms (as outlined by the CDC) and how your body is most likely to react.
| Symptom | Cold | Flu (Influenza A & B) | COVID-19 |
|---|---|---|---|
| Body Aches | Rare, usually mild if present | Common and often severe | Sometimes; can be moderate to severe |
| Congestion / Runny Nose | Very common | Sometimes | Common |
| Sore Throat | Very common | Sometimes | Common |
| Exhaustion / Fatigue | Sometimes, usually mild | Nearly always; can be extreme | Common; can be long-lasting (post-COVID fatigue) |
| Fever | Rare (more common in children) | Common — typically 100–102°F; may last 3–4 days | Sometimes; variable (mild to high) |
| Headache | Sometimes | Common | Common |
| Loss of Taste or Smell | Rare | Rare | Often; can occur even without congestion |
| Location of Symptoms | Mostly above the neck (nose, throat, head) | Whole body — muscles, joints, head, respiratory system | Whole body; often respiratory plus neurological effects |
| Onset of Symptoms | Gradual; develops over 1–2 days | Sudden; often within hours | Varies — can be gradual or sudden (may differ by variant) |
| Duration | About 7–10 days | 1–2 weeks; cough/fatigue may linger 3+ weeks | 1–2 weeks for mild cases; symptoms like fatigue or loss of taste/smell can last weeks–months |
| Complications | Rare; usually self-limiting | Can cause pneumonia, hospitalization, worsening of chronic conditions | Can cause pneumonia, blood clots, cardiac/neurological issues, and long COVID |
Why Your Immune System Needs Chiropractic
While you may think your chiropractor’s only role is to help you get relief from neck and back pain, there are many more benefits to regular chiropractic adjustments. One of the biggest benefits is giving your immune system a natural boost!
Here’s why: when your spine is out of alignment, it can interfere with how well your nervous system communicates with the rest of your body. That breakdown in communication adds stress, which makes it harder for your immune system to respond quickly and effectively to germs. By restoring proper spinal alignment, chiropractic adjustments help your nervous system function at its best — and that means your immune defenses can work the way they’re supposed to.
In fact, studies show that adjustments may positively influence several key players in your immune response:
- T-lymphocytes, which help protect you from infection by destroying infected or cancerous cells
- B-lymphocytes, which produce antibodies to fight off germs
- NK (natural killer) cells, a type of white blood cell that targets and destroys diseased cells
- Antibody levels, which reflect how strong and effective your immune system is against pathogens
- Phagocytic activity, where special immune cells “eat” and clear out harmful microbes or damaged cells
By keeping your spine and nervous system in balance, chiropractic care supports all these immune functions — giving your body a stronger defense during cold and flu season.
Simple Habits to Power Up Your Defenses
Keeping your immune system strong doesn’t have to be complicated. Small, consistent choices can make a big impact on how well your body fights off colds, flu, and other seasonal viruses. Try working these habits into your daily routine:
Move your body daily.
Regular exercise increases circulation, reduces stress, and supports the movement of white blood cells throughout your body — helping them detect and fight infection more efficiently. Even a brisk 20-minute walk can give your immune system a boost.
Eat whole, nutrient-rich foods.
Food is a great way to boost your immune system… but only if you’re consistently (as in daily) eating the right stuff. A balanced diet full of colorful fruits, vegetables, lean proteins, and healthy fats provides the vitamins, minerals, and antioxidants your immune system needs to function at its best. Think of your plate as daily fuel for your defenses.
Stay hydrated.
Water helps flush out toxins and keeps your mucous membranes moist — your body’s first line of defense against germs entering through your nose and mouth. Aim for at least half your body weight in ounces each day.
Prioritize sleep.
Your body does most of its repair work while you sleep. Getting 7–9 hours of quality rest each night helps regulate immune function and boosts your infection-fighting cells and antibodies.
Manage stress.
Chronic stress weakens your immune system, leaving you more vulnerable to illness. Simple practices like deep breathing, meditation, journaling, or even a few quiet minutes outdoors can calm your nervous system and strengthen your defenses.
Get fresh air and sunlight.
Spending time outdoors not only helps lower stress but also increases your vitamin D levels, a key nutrient for immune health. Just 15 minutes of sunlight a day can make a difference.
Take a daily multi-vitamin.
Vitamins B6, C, and E are all known for their immune-boosting properties. A good multi-vitamin will help fill any nutrition gaps you have in your diet and give your immune system that added boost.
Everyday Actions to Stop the Spread of Germs
Outside of making sure your immune system is powered up and ready to combat the worst of the germs this season, here are some everyday actions you can take to make sure you stop the spread of germs.
Stay home if you’re sick.
Cover your nose and mouth with a tissue.
Every time you sneeze and cough, you’re releasing thousands of germs into the air. And they travel farther and stick around longer than you may think! Researchers at the University of Bristol found the average sneeze or cough sends around 100,000 contagious germs into the air at as speeds of 100 miles per hour! Given the small size of these bioaerosol droplets (their diameter is less than the width of a human hair), they can actually remain suspended in the air for prolonged periods of time before dropping. Sometimes that means weeks later! To put this in perspective, a study from the Massachusetts Institute of Technology calculated that one sneeze could travel from 19 to 26 feet.
Wash your hands.
This is common sense, but the more you wash your hands with soap and water, the fewer germs you’ll expose yourself to! Be sure to wash your hands after using tissues as well! You’ll also want to avoid touching your eyes, nose, and mouth as much as you can, but especially if you’re out and about and exposed to high touch surfaces.
Wipe down commonly used surfaces.
Cleaning and disinfecting commonly used surfaces and objects like light switches and doorknobs that may be contaminated will also help stop the spread of germs. Look for proven anti-bacterial, anti-viral cleaners in the store, or try a more natural cleaning solution such as white vinegar.
Limit sugar and processed foods.
Excess sugar can suppress white blood cell activity for hours, leaving you more vulnerable to infection. Opt for whole foods instead of packaged snacks.
Try Chiropractic for Immune Health
Don’t wait until you’re already sick to start thinking about your immune health. Chiropractic care can help your body stay balanced, resilient, and ready to fight off seasonal bugs. Reach out to your local AlignLife chiropractor for a spine health check and take a proactive step toward a healthier you.
