Natural ways to support your immune system this season
I love the colder seasons for its coziness, slower pace, warming foods, and quality time spent with loved ones. However, one thing that inevitably comes with the colder temperatures is more vulnerability to colds, coughs and common sicknesses. There’s nothing more disappointing than coming down with a virus and being stuck inside, especially during the holiday season. Getting sick often also makes it difficult to stay on track with healthy habits. To help you feel your best over the next few months, I put together a list of my favorite ways to boost immunity naturally. In this blog post, we will explore natural strategies to help you replenish your immune system and reduce your susceptibility to common colds, flu, and other seasonal illnesses.
Natural Ways to Support Your Immune System
1) Prioritize nutrient dense foods:
This might seem obvious, but the most effective way to support your immune system this year is by prioritizing nutrient dense foods as much as possible. Nutrition is the foundation of a healthy immune system, and colorful, nutrient-rich foods provide the vitamins, minerals, and antioxidants your body needs to fight off infections and keep your immune system in peak condition. Here are some nutritional tips to support your immunity:
a. Eat the rainbow: Fruits and vegetables are rich in vitamins and minerals, particularly vitamin C, vitamin A, and folate. These nutrients help enhance your immune response and protect against infections. Aim for a diverse range of colors in your diet to get a broad spectrum of nutrients. Eating seasonally is also a great way to ensure you get the most nutritional value per bite.
b. Add protein and healthy fats: Adding protein and fat to your meals is a great way to balance blood sugar and support your hormones. Protein sources like chicken, fish, beans, and legumes provide essential amino acids required for immune function. They also support tissue repair and recovery to help you bounce back when you do get sick. In addition, omega-3 fatty acids, found in foods like salmon, flaxseeds, and walnuts, can help reduce inflammation and support your immune system's response to pathogens.
d. Stay hydrated: Drinking an adequate amount of water is vital for immune health. Proper hydration helps flush toxins from your body and supports the proper functioning of all your bodily systems. If you have a hard time drinking enough water, try exploring different herbal teas like chamomile or peppermint.
e. Limit processed foods and added sugars: Processed foods and sugar can weaken your immune system and increase inflammation. There’s no reason to remove sugar completely, as this time of year is a great time to enjoy sweet treats in moderation. However, being mindful of hidden sugars in things like granola, yogurt, and cereals can help you lower your overall sugar intake and support your immunity.
2) Prioritize quality sleep
Getting enough quality sleep is one of the most effective ways to support your immune system. During deep sleep, your body performs crucial maintenance and repair functions, and your immune system becomes more active. Lack of sleep can compromise your immune response, making you more susceptible to infections.
To promote better sleep during the colder seasons:
b. Create a cozy sleep environment: Keep your bedroom dark, quiet, and at a comfortable temperature. If you have a TV in your bedroom, consider keeping it off at night or removing it from the bedroom altogether. We sleep best when we have a designated space that’s meant for sleeping, and sleeping only.
c. Turn your phone on night shift to minimize blue light: The blue light from screens can interfere with your sleep patterns and natural melatonin production. It’s best to avoid screens for at least an hour before bedtime, but if that’s not realistic for you, try turning your phone on night shift so you can minimize blue light exposure.
d. Try on a magnesium supplement: There is research to support that magnesium may play a role in relaxing our central nervous system and helping us sleep deeper, and most people are deficient in magnesium. Make yourself a sleepy time mocktail by mixing powdered magnesium with tart cherry juice and sparkling water.
For more tips on how to sleep better, check out my go-to evening routine to promote better sleep.
3) Reduce Cortisol and Practice Nervous System Regulation
Chronic stress increases cortisol production, which can weaken your immune system and make you more susceptible to illness during the colder months. Finding effective ways to manage stress is key for maintaining strong immunity during the colder seasons.
Here are some of my favorite ways to reduce stress in the winter months:
Mindfulness and meditation: Winter is a great time to revamp your meditation and mindfulness practice. Techniques such as alternate nostril breathing, box breathing, and mindfulness meditation can help you stay grounded throughout the day and manage stress more effectively.
Clearing the schedule: Winter is the time to prioritize slowness and reduce chaos in your schedule. Take dedicated days for self care and grounding, even if it means missing out on some plans. Remember that it’s okay to say no when you’re overwhelmed, and taking time to yourself is not selfish.
Hot and Cold Therapy: There’s a lot of compelling research looking at the benefits of hot and cold therapy on nervous system health. Exposing the body to cold temperatures for a period of time has been shown to improve heart rate variability (which is an indicator of good nervous system health), stimulate the vagus nerve (activates rest & digest mode), and even reduce symptoms of anxiety and depression over time. Additionally, heated practices like sauna have been shown to reduce cortisol levels and activate the parasympathetic nervous system (aka your “rest and digest” state).
4) Move your body consistently
We all know exercise releases endorphins, which naturally reduce cortisol and supports immunity. Additionally, exercise enhances the circulation of white blood cells, which improves the function of your immune cells, and helps reduce inflammation. However, the colder temperatures make it a bit more difficult to move, since biking, walking and getting outside is not always feasible. Use these next few weeks to find your dedicated form of movement for the winter. My favorite ways to move in the colder months are pilates, heated yoga, and Barry’s bootcamp, but find what works for you and above all, make sure you enjoy it!
To incorporate movement into your daily routine during the colder seasons:
a. Find activities you enjoy: Choose activities that you find fun and engaging to ensure you stay consistent with your exercise routine.
b. If you’re just starting out, aim for at least 3 days a week: Remember that a little bit of movement is better than nothing at all, and starting small is always more effective than biting off more than you can chew.
c. Consider strength training: Building muscle mass can boost your metabolism and enhance your overall immune function.
d. Don't overdo it: Excessive exercise without proper recovery can weaken the immune system and increase cortisol levels. Listen to your body and be sure to balance your workout routine with appropriate rest and recovery.
5) Get back to your supplement routine
Now is a great time to switch out your summer supplements for more supportive nutrients that will boost your immunity all winter long. Of course, always consult with a healthcare professional before adding any new supplements to your routine, as some may interact with medications or have contraindications for certain health conditions.
My favorite winter supplements include:
Vitamin D: plays a crucial role in supporting your immune system, and many people experience deficiencies during the colder seasons when there's less sunlight being absorbed in your body. Vitamin D helps your body produce antimicrobial peptides that can fight off infections. If you do try a Vitamin D supplement, make sure it also has Vitamin K2 which is essential for proper absorption.
Echinacea: Echinacea is a popular herb that helps boost the immune system and reduce the severity and duration of colds.
Elderberry: Elderberry is rich in antioxidants and may help enhance your immune response.
Zinc: essential for immune function and can be found in supplements or zinc-rich foods like oysters, poultry, and beans.
Vitamin C: While vitamin C supplements are commonly used to support immunity, it's best to get this vitamin from your nutrition. Citrus fruits, cruciferous veggies and potatoes are great sources of vitamin C.
6) Support your gut health
Did you know that 70-80% of your immune system lives within your gut? While I believe gut health should always be a priority, it’s especially prudent during the colder temperatures when we are more susceptible to viruses and bacteria. Here are a few simple ways to support your gut health this season.
Eat lots of fiber
Pair carbohydrates with protein and fat to balance blood sugar
Limit highly processed foods and opt for snacks that have natural, minimal ingredients
Be mindful of added sugar
Add fermented foods such as yogurt, sauerkraut, kimchi
Consider adding a daily probiotic to your routine
7) Stay warm
Exposure to extreme cold can weaken your immune system, making you more vulnerable to infections. To stay feeling your best during the colder seasons, make sure you have plenty of warm layers wherever you go. I like to keep an extra hat, gloves and a blanket in my car just in case I ever forget my warm items at home (this is also a great idea in case you ever find yourself in a flat tire situation. Hopefully not, but always feels good to be safe!).
With the right strategies and lifestyle choices, you can support your immunity and feel your best all winter long. Nutrient dense, gut healthy foods, sufficient sleep, regular exercise, and the inclusion of natural supplements and herbs can all play a role in keeping your immune system strong all winter long. By following these natural ways to support your immunity, you can maintain your health and vitality throughout the year.
If you need help reaching your health and wellness goals and staying on track this season, click here to learn more about private coaching.
