What to Do After a Viral Exposure
- Christina (Chris) Miller, MD
- Oct 21
- 5 min read
5 Integrative Ways to Support Your Immune System
We’ve all had that moment, when someone near you starts coughing, a family member tests positive, or you wake up with a scratchy throat and wonder if you’re next.
While there’s no guaranteed way to prevent illness, there are practical, evidence-based things you can do right away to help your body defend itself and recover faster if you do get sick.
Here are five simple, science-backed ways to support your immune system after an exposure.
1. Protect Your First Line of Defense
Gargling, Nasal Rinses, and Humidification
The nose, mouth, and throat are the body’s entry points for viruses. Keeping these areas clean and well-hydrated helps reduce the chances of a virus taking hold.
Nasal rinsing with saline (such as a Neti pot or spray) can wash away particles and reduce viral load.
Salt-water gargling a few times a day helps lower virus levels in the throat. One study showed regular gargling reduced upper respiratory infections by about a third.
Humidifiers help by keeping indoor air moist (ideally 40–60% humidity), which supports your mucous membranes and helps your body clear pathogens more efficiently.
I start doing these right away if I feel something coming on, and they are helpful in how severe or long it lasts. I rarely get sick anymore, and if I do, I can typically knock it out in within a few days.
2. Prioritize Sleep
Your Most Powerful Immune Booster
Sleep is when your immune system recharges. Even one or two nights of poor sleep can weaken your defenses and make you more likely to get sick after exposure.
Studies show that people who sleep less than six hours per night are several times more likely to develop cold symptoms than those who sleep seven or more. Deep, uninterrupted sleep also strengthens immune memory, helping your body respond faster if you’re exposed again.
💡Try this: Give yourself permission to go to bed early, and really try to create a good sleep environment. If you’ve been exposed, think of extra rest as medicine. (Note: Please don’t get stressed if you can’t sleep well. Continue to work on figuring out why you’re not sleeping and hopefully you can improve it over time.)
3. Use Heat Therapy
Sauna or Hot Bath
Raising your body temperature through a sauna, hot bath, or even a warm shower, can help your immune system work more effectively. This gentle heat stimulates circulation and mimics some of the body’s natural fever response.
Regular sauna use has been linked to a lower risk of respiratory infections and pneumonia. You don’t need a sauna to benefit, though; even a 15–20 minute hot bath can help increase body temperature, relax muscles, and support detox pathways.
Just be sure to hydrate and AVOID heat exposure if you already have a fever or heart condition.
4. Calm Your Nervous System
Breathwork and Mind-Body Reset
Your immune system and nervous system are deeply connected. When your body feels safe and calm, your immune cells work more efficiently. When you’re in “fight-or-flight” mode for too long, defenses go down.
A few minutes of deep, intentional breathing can quickly lower stress hormones and shift your body into repair mode.
Try this simple breathing exercise:
Inhale through your nose twice (one full inhale, then a short top-off breath).
Exhale slowly through your mouth until all the air is out.
Repeat three to five times.
This physiological sigh helps quiet your stress response. You can also support this relaxation state with gentle yoga, meditation, time outdoors, or simply slowing down.
5. Nourish Your Body with Key Nutrients
For your immune system to work well, it needs a steady supply of nutrients. Deficiencies, even mild ones, can increase susceptibility and slow recovery.
Vitamin D: Supports both innate and adaptive immunity. People with low vitamin D levels are more likely to get respiratory infections.
Aim for a blood level of 40–60 ng/mL.
Check your level and supplement as needed. Everyone is different, so there’s not a one size fits all prescription. Most people need between 1000-4000 IUs during the dark months of fall.
Vitamin C: A powerful antioxidant that helps white blood cells function and supports the health of your skin and mucous membranes, your body’s physical barrier to infection.
Daily support: 500–1000 mg/day.
At onset of symptoms: aim for ~1 g/day .
Found in citrus, kiwi, bell peppers, and leafy greens, as well as other raw fruits and veggies. Can also supplement with a little extra if needed.
Zinc: Critical for antiviral defense and healing. Starting zinc early (within 24 hours of symptoms) can shorten the duration of a cold by about a third, especially in those low in zinc.
Target zinc – 80-100 micrograms/dl
Support dose: 15–20 mg/day for a short period for those low in zinc
Caution: Excess zinc can interfere with copper absorption, so only supplement for short periods and as needed.
Optional added support:
Quercetin (500 mg/day) – a natural antioxidant that helps the immune system and allows zinc to enter cells where it can be more effective.
N-Acetyl Cysteine (NAC, 600–1200 mg/day) – supports detoxification and healthy mucus consistency.
And of course, don’t forget nutrient-dense foods: colorful vegetables, berries, beans, citrus, garlic, and cruciferous veggies all provide essential antioxidants and phytonutrients.
For an overview on my favorite foods for immune health, please refer back to last month’s newsletter article on Fall Foods to Support Your Immune System: [Click Here]
The Takeaway
Your immune system is designed to protect you, and it works best when it’s well-rested, nourished, and supported.
After a viral exposure, focus on these fundamentals:
Keep your airways clear and hydrated.
Get plenty of sleep.
Use heat and breath to support balance.
Nourish yourself with whole foods and key nutrients.
These habits help reduce viral replication, strengthen your body’s natural defenses, and promote faster recovery if you do get sick.
Here’s to staying healthy and resilient this fall season.
References
Ramakrishnan, V.R. et al. Am J Rhinol Allergy, 2019 – Saline nasal irrigation reduces viral load and symptom duration in upper respiratory infections.
Satomura, K. et al. Am J Prev Med, 2005 – Regular salt-water gargling reduces upper respiratory infection incidence by 36%.
Prather, A.A. et al. Sleep, 2015 – Sleeping <6 hours increases cold risk fourfold after viral exposure.
Besedovsky, L. et al. Physiol Rev, 2019 – Sleep enhances immune regulation and antibody production.
Laukkanen, J.A. et al. Eur J Epidemiol, 2017 – Frequent sauna use associated with lower pneumonia and respiratory illness mortality.
Zaccaro, A. et al. Front Hum Neurosci, 2022 – Breathing exercises lower sympathetic activity and cortisol.
Russo, M.A. et al. Front Psychol, 2017 – Slow, cyclic breathing increases heart rate variability and lowers inflammation markers.
Bhasin, M.K. et al. PLoS ONE, 2013 – Mind-body practices upregulate genes related to antiviral and interferon pathways.
Martineau, A.R. et al. BMJ, 2017 – Vitamin D supplementation lowers risk of acute respiratory infections, especially in deficient individuals.
Hemilä, H. & Chalker, E. JRSM Open, 2015 – Zinc lozenges shorten cold duration by ~33% when started early.
Hemilä, H. Nutrients, 2017 – Regular vitamin C intake shortens cold duration and supports epithelial health.
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