This time of year, colds and the flu seem to be everywhere! As the weather changes and we all spend more time indoors, our immune systems can take a hit. But don't worry—there are plenty of ways to keep your body strong and support your immune system naturally. Whether you're looking to fend off the seasonal sniffles or just stay healthy throughout the winter months, these tips will help you feel your best.

The Immune-Boosting Basics (Because They Are the Best!)

1. Wash Your Hands: Often and thoroughly. It’s one of the simplest ways to keep germs at bay. Stick to regular soap—antibacterial cleansers can actually weaken your body’s natural defenses over time.

2. Get Enough Sleep: This one’s for me, too—getting 8+ hours a night makes a huge difference in how your body fights off sickness. Rest is essential to a strong immune system.

3. Eat Nutrient-Dense Foods: Make sure to get your veggies, healthy fats, and quality proteins. Try to limit sugar, refined grains, and processed foods, which can drag your immune system down.

4. Move Your Body: Even something as simple as a 20-minute walk or a short yoga session can prime your immune system to work better.

5. Manage Stress: Stress has a big impact on your immune system. Meditation, tech-free evenings, and intentionally slowing down can help you stay healthier.

Surprising Tips You Might Not Know

1. Support Vitamin D Levels: Sunshine can be scarce in winter, so consider supplementing with Vitamin D. It works with probiotics to boost your immune system and helps produce serotonin, which can improve your mood. Check out my go-to Vitamin D supplement here. Important note: Always check with your doctor before starting any new supplement.

2. Probiotics Are Your Secret Weapon: 70% of your immune system lives in your gut, so it’s essential to nurture it with probiotic-rich foods like sauerkraut, kimchi, yogurt, and miso. If you prefer, supplements can also be helpful, but food-based probiotics offer a wider range of good bacteria.

3. Skip Antibacterials (When Possible): Overuse of antibiotics and antibacterial products can weaken your natural defenses. Stick to handwashing with soap and water, and let your immune system do its job.

If You Feel Something Coming On...

1. Garlic Shot: Chop 1–2 cloves of garlic, let them sit for a couple of minutes to activate allicin (a powerful compound with immune-boosting properties), and then consume raw. I love mashing it into avocado on toast for a healthy immune boost.

2. Fire Cider: This powerful tonic is packed with immune-supporting ingredients like ginger, turmeric, and apple cider vinegar. You can make your own, or find it at your local health store. A tablespoon or two a day is all you need!

3. Vitamin C-Rich Foods: Vitamin C is more impactful when you’re actively trying to fight off an illness where as Vitamin D is more critical for long-term prevention of infections. Incorporate foods high Vitamin C foods such as citrus fruits, kiwi, red peppers, and strawberries.

4. Oregano Oil: Known for its potent antimicrobial and antiviral properties, a drop of oregano oil applied to the bottoms of your feet before bed is an effective way to support your immune system. (Make sure to dilute with a carrier oil if needed, as oregano oil is strong!)

5. Cold Calm: A homeopathic remedy that helps relieve symptoms and shorten colds. Take two every 15 minutes for an hour when you first feel a cold coming on, then one every 6 hours as needed.

Final Note:

These tips won’t guarantee you never get sick, but they will help strengthen your immune system, making any illnesses shorter and less intense. And that’s definitely worth it, right?

For more tips, tricks, and products that support your health, check out my Favorite Things Page, where I’ve listed many of the products I recommend for staying healthy all year round.

Here’s to a healthier, happier winter!

Warmly,
Rhianne