How to Boost our Immune System Naturally During Flu Season
What if the real culprit of the seasonal cold & flu is something more nuanced than we think? Who would have thought that it's not the cold that is making us sick. In fact, the drop in temperature has no real affect on why our bodies are susceptible to demise around this time of year. Oddly enough, the same thing we do when we have a cold is the same thing we need to do to keep our immune system intact. We get sick because our bodies are run down, we are eating too much sugar and we are not moving around as much!
Do These Six Things to Build Our Immunity Today!
Get Rid Of The Hand Sanitizer & Wash Our Hands
The single most effective thing we can do to limit the bacteria that is lurking around just waiting for an opening. Hand sanitizer is more precise at killing almost all bacteria and most viruses good and bad, but hand washing can effectively remove all dirt, microbes and chemicals on the hands. If you see hand sanitizer that kills 99.9% of bacteria, only use that in special circumstances. We do not want to eliminate 99.9% of bacteria! There is no barrier between you and the microbes after that, you are pretty much sterile and the only time we need that is in the OR or during a procedure.
Nourish with Vitamins and Nutrition
A balanced diet rich in vitamins, minerals, and antioxidants provides the fuel your immune system needs. Focus on nutrient-dense foods like leafy greens, colorful vegetables, fresh fruits, whole grains, lean proteins, and healthy fats.
Key Nutrients:
Pro Tip: Incorporate supplements if needed, but prioritize whole foods as your main source of nutrition.
Flush Out the Toxins: Hydration is Key
Staying hydrated helps our body flush out toxins and keeps our cells functioning optimally. Water supports the production of lymph, a fluid in our immune system that carries infection-fighting white blood cells. When things are not flowing things start to back up. They trap bacteria, viruses, and other harmful substances that enter the body through cuts, respiratory droplets, or other means. Flushing these systems with water prevents pathogens and filters from spreading further into the body. Don’t dry out this season! We need to be freshly watered for spring
Tip: Drink at least half our body weight in ounces of water daily. Herbal teas, infused water with lemon or cucumber, electrolytes, and broths are excellent hydration options too.
Prioritize Sleep/Rest & Stretch
Ever been burnt out during the holiday season because its so busy & your body just shutting down and we are out of commission? Rest is the ultimate recharge for your immune system. During sleep, your body produces cytokines, proteins that help fight infection and inflammation. Skimping on sleep weakens your defense mechanisms and makes you more susceptible to illnesses. Sleep is not for the weak and resting is one of the most important things we can do to not experience burn out. Take a mental health day, tell them your vitality coach prescribed it (;
Tip: Aim for 7-9 hours of quality sleep each night. Create a bedtime routine, limit screen time before bed, and make your sleep environment calm and comfortable.
Decrease Our Sugar Intake
Excess sugar suppresses the immune system and can feed harmful bacteria in your gut. By reducing sugar, we allow your body to focus on fighting infections and maintaining balance. Extensive research has shown that sugar is the feeding ground for bacteria. Think about all the desserts we indulge in and all the comfort food we love to eat. Don’t get me wrong. There is nothing wrong with that, as long as it is in moderation. Reading labels to be on the lookout for hidden sugars is a must!
Tip: Swap sugary drinks for water, herbal tea, or sparkling water with a splash of fruit juice. Go read our last blog for some fun mocktails to enjoy this season and beyond. Satisfy your sweet tooth with natural options like fresh fruit or dark chocolate (70% cacao or higher).
Move Ya Body: Get Outside
Yes, I said it. The one thing we thought that cascaded the demise of our immune system is actually the cure?! Regular movement is essential for a healthy immune system. Exercise boosts the circulation of immune cells, reduces inflammation, and improves overall resilience to infections. Plus, getting outside exposes us to fresh air and natural light, which can enhance our mood and energy levels. Our Vitamin D levels are decreased especially in the winter months. Make sure to bundle up! It is imperative to get outside when the sun is out for as long as we can. Adding Vitamin D to our daily routine will help significantly. Don't forget to add Calcium to help it absorb.
Tip: Aim for at least 30 minutes of moderate exercise daily, like brisk walking, jogging, or yoga. Subscribe to our youtube channel to maximize our movement while making it fun!
It's ok if our bodies shut down. That just means we need to rest & slow down. It's not ok to not do anything to build it back up.
Building your immunity doesn’t have to be complicated. By focusing on these six foundational habits—movement, nutrition, hydration, rest, and limiting sugar and washing our hands—you’ll give your body the tools it needs to thrive this season. Small, consistent changes can make a big difference, so start today and enjoy the benefits of a stronger, healthier immune system.
XOXO
Your Vitality Coach,
Heather Rose
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