Winter is Coming: Try this Daily Immune Support to Get you Through

While it still feels awfully warm outside here in Southern California, fall is here and winter is just around the corner. With kids being back in school (and exposed to more germs), it is likely that at least one person in your household is going to come down with a cold or flu bug this season. Build your immune system daily to keep those bugs at bay:

1. Organic Grass Fed Bone Broth can be used as a soup base or warmed up and enjoyed on its own daily. The collagen, gelatin, amino acids, vitamins, and minerals in bone broth are great for strengthening the gut, where a big portion of your immune system resides! Use it as a soup base, adding in carrots, celery, onions, potatoes, ginger, garlic, rosemary, oregano, pepper, and thyme for the perfect immune booster. Just be aware of where your bone broth comes from- bone broth and chicken or beef stock are not the same! You can also make your own using organic/grass fed bones from your local butcher.
2. Eat the Rainbow to get in all of your vitamins and minerals that support immune function. Focus especially on foods high in vitamin C (such as bell peppers, chili peppers, kiwi, kale, and papaya) and pair them with raw or roasted garlic when you start to feel that tickle in the back of your throat.
3. Hydrate, hydrate, hydrate! When the weather turns cooler, you may be less likely to reach for your water- but by keeping well hydrated, your mucous membranes will stay nice and hydrated as well, which will help keep bacteria and viruses out of your nose and throat. Increase your water intake by adding in a few cups of herbal tea daily.
4. Quality sleep is necessary for your body to re-build from the insults of the day before. Make sure you’re getting into bed by 10:30pm every night and avoiding the use of screens (phone, computer, tv) 2 hours prior to bedtime. Still having difficulty sleeping? Schedule an appointment with your ND or DO to talk about other ways to improve your sleep!
5. Self Care is a big one here for staying healthy. Scheduling regular cupping and acupuncture appointments will help your immune system stay in tip-top shape- and if you do happen to come down with a cold, it will help your body get through the sickness more quickly.
6. Exercise at least 3 times per week. Exercise helps to increase the number of white blood cells in your system-the little guys responsible for helping your fight off bad bugs!
7. Supplements can be particularly helpful both for prevention and when you start to feel cold or flu symptoms coming on. Supplements, such as argentyn 23, can provide immune system support which helps to protect the body against harmful microbes and promotes overall wellness. Taking a high quality multivitamin daily will keep your immune system supported with necessary nutrients. Feeling like you’re on the verge of getting sick? Our favorite virus fighter is Elderberry, which comes in a delicious tasting syrup that you can find at your local health food store. Take 1 to 2 tsp (depending on size and age) 3 to 4 times daily. Studies show that taking Elderberry significantly reduces the duration and severity of colds- plus it tastes delicious, so you’ll have no problem getting your kids to take it!

Of course, along with these tips come the other basics of good hygiene, like making sure you wash your hands often throughout the day and avoid touching your face too much (which is the way most bugs enter our systems). Additionally, your HVAC devices can improve your health during winters. How? By cleaning them at regular intervals and changing their filters, it could be possible to prevent mold growth inside the devices, which can in turn lead to the improvement of indoor air. However, it could be a tough task to maintain or repair your HVAC appliances all by yourself. In that case, you can call for an expert from companies like Premier HVAC Services (visit the website here) who can do all the necessary repairs and maintenance works quickly.

Also remember, that if you do get sick, you should stay home and take the time to rest and get better- your body (and those around you) will thank you!

-Written by Dr. Blaire Maliwat, ND, LAc, RDN

Picture courtesy of Canva