Holistic ways to Support Immunity
Winter is here, and with it comes the cold and flu season. Especially if you have children in daycare or school you might feel like you can’t catch a break. And while you can’t avoid every bug, you can do a lot to reduce the frequency, severity, and duration of sickness and bounce back faster.
Here are some simple, natural ways to keep your family healthy this winter.
Easy Habits to Try
Eat Nutrient-Dense Meals
Nourishing food is your first defense. Prioritize whole, unprocessed ingredients like vegetables, fruits, quality proteins, and healthy fats. Colorful foods like sweet potatoes, bell peppers, leafy greens, and citrus fruits are rich in antioxidants and provide key vitamins for immune health. Try preparing your vegetables in healthy fats as this improves the bioavailability of some of the immune-boosting nutrients. Bone broth and eggs are excellent sources of nutrients that support recovery.Use Natural Remedies
Ginger: Fresh ginger can help reduce inflammation and support respiratory health. Add it to teas or soups for a warming boost.
Garlic: Known for its antimicrobial properties, garlic can help fight off viruses. Use it generously in cooking or add raw garlic to salad dressings for a stronger punch.
Honey: Raw, unfiltered honey soothes sore throats and provides natural antibacterial benefits. While it can be pricey I love Manuka honey for even stronger antibacterial properties. It’s a great remedy for both adults and children. (Just skip honey for babies younger than one.)
Get Enough Sleep
Sleep is critical for recovery and resilience. Establish a calming bedtime routine for yourself and your little ones, and aim for 7–9 hours a night whenever possible.Support Your Gut
A healthy gut microbiome is key to immune health. Incorporate fermented foods like yogurt, sauerkraut, or kefir into your day. If your family isn’t a fan of these, a high-quality probiotic can be a helpful alternative.Stay Hydrated and Get Fresh Air
Keep your family hydrated with water, warm teas, or nourishing broths. Try to get outside daily, even if it’s chilly. Fresh air and sunshine are great for both your mood and your immune system. Plus, a little movement outdoors—like a walk or a quick play session—can help everyone feel their best.Improve Your Indoor Air Quality
During colder months we spend a lot of time indoors and the quality of the air plays a big role in how well our bodies can fight off sickness. Regularly letting fresh air in, and using an air purifier and a humidifier (if you live in a dry climate) can help keep your air healthy.
Supplements to Boost Immunity
Sometimes you need a little extra support. These supplements are a great way to strengthen your immune system or improve your well-being while you’re sick:
Vitamin C: Taking vitamin C preventatively can reduce the severity and duration of colds. Look for liposomal vitamin C for better absorption.
Zinc: At the first sign of symptoms, zinc can help shorten the duration of a cold. Lozenges are a good option for older children and adults.
N-acetyl cysteine (NAC): This antioxidant supports respiratory health by loosening mucus and acting as an expectorant.
Vitamin D: Essential during the darker months, vitamin D helps boost your immune system.
Cod Liver Oil: A natural source of vitamin D and omega-3s, cod liver oil is a great addition to your children’s routines.
When buying supplements, choose high-quality brands. Avoid anything with fillers or unnecessary additives.
Need to stock up? Check out my collection of trusted supplements to support your immunity. If you buy through my Fullscript dispensary, you always get 20% off retail.
Supporting your immune health doesn’t have to be complicated. Simple, consistent habits and targeted supplements can help you and your family be healthier and more resilient through the winter. If you have any questions or are looking for personalized recommendations, I’m here to help!
