7 Simple Ways to Support your Immune Health this Season

 

The weather is turning colder in my neck of the woods. School is officially back in session and while that means all sorts of good things (looking at you soup season!) it also means cold and flu season is around the corner (gahhhh)!

More time spent indoors, cold days, and adorable little children wiping their snot everywhere means more exposure to germs for all of us. 

Everyone gets sick from time to time, but I think we can all agree that it’s not exactly fun!

And while there’s nothing wrong with a little ibuprofen from time to time, there are also a lot of simple lifestyle and dietary habits that  go a REALLY long way in decreasing your risk for getting sick (and that can help you feel a little less miserable when you do).

So as we move into the busyness of the holiday season (and cold/flu/COVID season) it’s more important than ever to double down on taking good care of yourself. 

Here are 7 simple ways to support immune health for you and your family this season:

Eat the rainbow.

Phytonutrients are the chemicals in plants that give them their deep colors and powerful antioxidant capabilities. The more colorful the better! Plus eating a variety of different plant foods is one of the easiest ways to support your gut microbiome, which is an important line of defense in keeping your body healthy. They say an ounce of prevention is worth a pound of cure, so here are a few of my favorite veggie packed breakfasts to help get a few more plants in your day. 

And in the unfortunate event you do find yourself feeling under the weather, nothing heals quite like a nourishing soup.

Prioritize quality sleep.

Your mom was right. Allowing your body to rest is one of the best things you can do to stay healthy and support a healthy immune system. It’s forever and always my favorite prevention and cure for almost everything life throws at you. Well, that and a cup of tea. (I’m super into this one lately

Supplement with immune boosting herbs and supplements.

I’m a big believer in food first but there are a few herbs and supplements that I like to keep around this time of year. A 2018 review found that vitamin C, vitamin D, zinc, and echinacea all help to boost the immune-system in several different ways and decreases the severity and duration of symptoms. You can find some of my favorite supplements here.

Mix up a batch of fire cider

Fire cider is a traditional immune-boosting health tonic made from fresh horseradish, ginger, garlic, onions, cayenne pepper, apple cider vinegar and honey. It’s sweet and spicy and a tasty way to protect against cold and flu symptoms.

Garlic Lemonade

I learned this recipe from Aviva Romm, it sounds kinda weird but it’s actually pretty delicious and is awesome when you’re feeling under the weather. It can be used to treat cold symptoms and for prevention too.

To make some, smash 3 cloves of garlic (i like to use a press so the pieces are really small), add the garlic to a quart sized mason jar, along with boiling water, and allow to steep for about 15 minutes, then add the juice of 2 lemons and 1-2 tsp honey (or more to taste). Drink it warm and enjoy it throughout the day. This is safe to use for kids over age 2 and for pregnant women, too. 

Herbal Steam

This simple strategy has survived the test of time for a reason. Breaking a sweat supports your body’s natural detoxification so you can get feeling better faster! To do an herbal steam, turn your shower on as hot as you can tolerate, then add  10 drops of eucalyptus or lavender essential oil onto a wash rag and place it under the hot running water.

Allow the shower to fill with the herb scented steam and stay under the water for as long as feels good. Dry yourself off and snuggle in under some blankets to rest. Make sure you sip plenty of ginger tea or water too to stay well hydrated.  

Clean Smarter

As tempting as it is to Lysol everything in sight, it’s not the best long term strategy. Your  immune system actually does need to be challenged a little from time to time. 

There’s something called hygiene theory where industrialized nations have higher incidences of certain conditions like asthma and allergies because we’re a little TOO clean. I usually keep our cleaning routine pretty simple, for bathrooms I use 7th generation toilet cleaner, Dr. Bronners and some water for floors, and mix up some lemon essential oil, vinegar and water for countertops, although i love the multi surface spray from clean smart too! 

Hope these ideas are helpful! Stay healthy my friend! 

 
Women's HealthAshley Gish