Immunity Boost: Staying Well During Cold & Flu Season

I’m a summer girl at heart, but fall has its own special magic. As the seasons change, there’s so much to love—the vibrant leaves, cozy nights by the fire, and those warming, hearty foods that just feel right this time of year.

I know many of you probably enjoy the change in seasons as much as I do...with one little exception: cold and flu season. 🙃

Like many holistic practitioners, I think this time of year gets an unfair reputation. We tend to blame the season and school for our colds when, in reality, our immune health is largely within our own control. Of course, we can’t dictate how others around us take care of their health, and yes, there are a few extra bugs circulating. But that doesn’t mean getting sick is inevitable! When you prioritize your health and care for your body, not only will you catch fewer bugs, but you’ll also bounce back faster if you do get sick.

So here are some of my tried-and-true tips for staying well and kicking illness to the curb through the winter months!

Staying Well

Fiber

Fiber should be a priority in your diet year-round, but it’s especially valuable during cold and flu season. We all know fiber aids in digestion, but did you know it’s kind of like Drano for your GI tract? Fiber grabs onto the food in our system and helps move it through the body, which includes clearing out any bad stuff we don’t want sticking around. Additionally, fiber feeds the good bacteria in your gut, which plays a major role in immunity. Remember, there’s always a balance of good and bad bacteria in the gut, and the food you eat determines which bacteria thrive. Aim for fiber-rich sources like leafy greens, whole grains, and fruits to keep that good bacteria strong and active. This way, everything keeps moving at a healthy pace, which is especially important when your immune system needs support. Bars and cereals may advertise as “high-fiber,” but the real value comes from whole, natural foods whenever possible!

Eating the Rainbow & Eating a Diverse Variety of Plants

Like fiber, a diverse variety of fruits and vegetables is essential for supporting the good bacteria in your gut and maintaining a healthy microbiome. The gut is home to trillions of bacteria, and while we still have much to learn about them, we do know that people with greater bacterial diversity tend to have stronger immune health. To boost your gut diversity, aim to “eat the rainbow” with colorful foods like bell peppers, berries, carrots, and leafy greens. Each color represents different nutrients and antioxidants that feed a wide variety of bacteria and support overall health.

Avoid Added Sugars

Remember how fiber feeds the good bacteria? Well, sugar does the opposite—it feeds the bad bacteria. The body doesn’t actually need sugar to survive; it creates its own by breaking down the foods we eat. If you’re going to indulge, fruit is one of the best sources because it comes with fiber that slows sugar absorption and improves insulin sensitivity. Be mindful of added sugars, especially in drinks or snacks, which are often hidden in things like flavored yogurts, sauces, or cereals. If you need to sweeten something, go for natural options like maple syrup, honey, or monk fruit (best for stable blood sugar).

Remove Processed Foods

I get it—convenience foods are tempting, especially with busy schedules. But processed foods are not friends of your immune system. They’re often loaded with artificial additives, preservatives, unhealthy fats, and added sugars, all of which can weaken your immunity by feeding bad bacteria and inflammatory compounds. Since 70% of your immune system resides in your gut, these foods can easily throw off its natural balance. Instead, focus on whole, real foods. Limit anything with a long ingredient list you can’t pronounce, and choose fresh vegetables, whole grains, and clean proteins as much as possible. This doesn’t mean swearing off packaged food entirely, but remember to nourish your body with the good stuff to keep it strong all season long.

Regular Exercise

Exercise is crucial for staying well, though it’s often misunderstood when it comes to immunity. The key is balance. Moderate, regular exercise boosts circulation, which helps immune cells move through the body more effectively, reduces inflammation, supports lymphatic drainage, and reduces stress—all of which are immunity-boosting. However, intense exercise, especially if you’re already feeling run-down, can have the opposite effect by overtaxing your body and lowering immunity. Instead, aim for consistent, moderate movement with activities like walking, gentle yoga, swimming, or light weight training. Think of exercise as a boost to your immune system, not a burden, and find what works best for your body.

Prioritize Rest

One of the simplest yet most effective pillars of a strong immune system is rest. When we sleep, our bodies repair, regenerate, and reinforce immune defenses. Quality sleep is closely linked to immune strength, with research showing that those who get consistent, restful sleep are less likely to catch colds and other illnesses. Aim for 7-9 hours each night to allow your body to do its deepest immune-boosting work. Try to keep a regular sleep schedule—going to bed and waking up at the same time each day helps regulate your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed. To set the stage for restful sleep, create a calming bedtime routine: dim the lights, avoid screens at least an hour before bed, and try reading or meditating to help you wind down. Rest is just as essential as nutrition and exercise for keeping your immune system resilient, so don’t underestimate the power of quality sleep!

Building a resilient immune system is really about consistent, small choices that add up. From fiber-packed foods and colorful veggies to steering clear of sugar and processed snacks, these habits help keep our bodies in balance. Add in the benefits of moderate exercise, paired with true, restorative rest, and you’re setting yourself up for a stronger immune season. Remember, you don’t have to be perfect—just aim to nourish, move, and rest well each day. Your body will thank you, especially during these colder months!

When You’re Sick

Catch It Early

Some illnesses, like the flu or a stomach virus, come on suddenly, and once they’re here, you mostly have to ride them out. But a common cold often starts slowly, with subtle symptoms. You might feel a little run-down, notice a slight scratch in your throat, or feel some congestion building. When you recognize these early signs, you have the chance to take quick action, which can make a big difference in how severe and long-lasting your illness might be. This isn’t the time for late nights, alcohol, or an intense workout; it’s the time to nurture your body and slow things down.

Load Up on Nourishing Foods

When you’re under the weather, make sure your kitchen is stocked with foods that actively support your recovery. Garlic, onions, and bone broth are fantastic choices because they contain natural antiviral and antibacterial properties. Bone broth is packed with nutrients and is easy to digest, while garlic and onions add immune-boosting compounds. If you enjoy ginger, increase your intake—it can help ease inflammation and soothe nausea. Warm teas and lemon water are also excellent for hydration, and they provide a gentle dose of antioxidants that help your body fend off illness.

Stay Hydrated

Hydration is always essential, but it becomes especially important when you’re sick. Not only does staying hydrated support your immune system, but it also helps thin mucus and prevent dehydration, which can make you feel worse. Opt for water, herbal teas, and nutrient-rich drinks like coconut water for natural electrolytes. Avoid caffeine and alcohol, as they can dehydrate you, and try to sip throughout the day rather than drinking large amounts at once. For a simple, homemade electrolyte boost, add a pinch of sea salt and a squeeze of lemon to your water.

Rest, Rest, Rest

Rest is your body’s best friend when you’re sick. Illness drains your energy because your body is working hard to fight off whatever’s weighing you down. Now is the time to fully prioritize rest: take naps, go to bed early, and don’t feel guilty about turning down social invitations. If possible, even a day or two of extra rest can make a significant difference in how quickly you recover. Minimize screen time, as it can overstimulate your brain and disrupt sleep. Instead, try reading, listening to calming music, or simply lying down in a quiet space. Quality sleep and deep rest are key to helping your immune system do its best work.

Immune-Boosting Supplements & My Go-To Immunity Shot

While I’m not a fan of recommending supplements broadly without knowing an individual’s needs, there are a few reliable options for immune support when you’re feeling under the weather. Zinc and Vitamin C are two go-tos for me—they’re well-known for their immune-supportive properties. I also like elderberry, which has been shown to help shorten the duration of colds and flu.

For an added boost, I turn to what I call my “immunity shot,” a blend of goldenseal, licorice root, and echinacea. This potent mix, taught to me by a naturopathic doctor, works as an antiviral and gives me the support I need to fight off lingering symptoms. I combine them in a small amount of water and take it twice a day until I feel back to normal. But a word of caution: if you’re pregnant or have hypertension, these herbs may not be safe, so check with your doctor before trying this at home.

Closing Thoughts

Illness can feel like a setback, but it’s also a powerful reminder of how resilient our bodies are when given the right support. From quality rest to nutrient-dense foods, gentle movement, and the right supplements, there’s a lot you can do to take care of yourself during cold and flu season. Being mindful of these habits not only helps you recover faster but strengthens your immune system for whatever challenges come your way.

So, as the season shifts, prioritize your health and remember that caring for yourself is one of the best investments you can make. Here’s to staying well, bouncing back quickly, and feeling your best all year round!

~Maddison