How to naturally support & strengthen your immune health this winter

We have all been there before yeah?! the seasons start to change, it starts to get a little bit cooler and all of a sudden the whole household is sick. The kids are bringing home coughs from school, your co-workers are off sick and the hubby is bringing home the man flu. Now, while this is common, it doesn't have to be your normal, continue reading to learn ways to support and strengthen your immunity this winter.

To understand how to better support yourself and your immune system during winter, it can be beneficial to understand why we are more prone to getting sick during the colder months.

The viruses that trigger colds and flus actually thrive in the colder weather; living longer and transmitting faster without the heat and humidity. Adding to that, as humans we tend to also avoid all the immunity benefiting things we do during summer in the colder winter months. We spend more time locked inside; getting less fresh air, less sunlight on our skin, moving our bodies less, while also still pushing ourselves to live with the same energy and enthusiasm as we do in summer, putting extra pressure and stress on our bodies and minds.

Here where I live, on the sunny Gold Coast, we are lucky, even when the temperatures drop we are still getting these beautiful sun filled days, which needs to be used to our advantage as much as possible. We are wanting to support the body in its fight against any bacteria and viruses it comes in contact with by optimising our internal and external environments.

How to optimise your immune system.

• Spend time in the sun, aiming for 15 mins 2-3 x per week. You want to expose your torso and thighs when possible to allow your body to absorb the UV rays and convert them into the essential nutrient Vitamin D. Along with immune and gut health, Vitamin D is also essential for your mental health, regulating your mood and decreasing your risk of depression (which is also more common during winter). 

• When possible allow fresh air to flow through your home, even if it’s only for 30 minutes a day. This will allow the stagnant trapped air and energy to be carried out and fresh air to be carried in. If this isn’t achievable for you, look into getting an air purifier for your home.

• Ensuring you are still exercising regularly, maintaining that consistency, while at the same time respecting your body’s craving to slow down. Walking a few times a week can also allow you to get more fresh air and sun light. 

• Keep your home and especially your bedroom at a comfortable temperature. During the night it is natural to shift and experience temperature fluctuations during sleep, which can result in you kicking your blankets off and ending up too cold.

• Ensure you are supporting your gut health- 80% of your immune system lives in your gut!       ~Limit damaging, inflammatory foods such as highly processed sugars, alcohol,         gluten and dairy, especially if you have an allergy or intolerance.      ~Eat a wide variety of nutrient dense, colourful fruit and vegetables. In season and          locally source or organic whenever possible      ~Avoid excess antibiotic and medication utilisation to help maintain balance between            your good and bad gut bacteria. If you do need them ensure you are taking a strain         specific probiotic to manage the loss. Read about the impact of antibiotics here >> https://www.sacrednaturalhealth.com/post/the-impact-of-antibiotics   ~Increase your consumption of fibre, especially prebiotic fibres that help feed and         stimulate your beneficial gut bacteria. These can include; onion, garlic, leek,         bananas, carrots, asparagus, legumes, chickpeas, oats, brown rice, green tea and         stewed apples.      ~Ensure you are eating adequate levels of protein daily. Proteins and their amino         acids are so important for all areas of our health including our gut, mental and         immune health- essentially amino acids are the building blocks of health. 

• Support your nervous system by ensuring you are getting enough nourishing sleep and practicing ways to manage your stress. Both our gut and immune systems suffer when we are in a state of chronic stress.

• Add fresh garlic to your food just before serving, ensuring you have crushed it before chopping to release allicin, the active constituent that is responsible for its antibacterial, antimicrobial and antiviral properties.

• Make fermented garlic honey- In a jar add garlic cloves to local raw/organic honey and allow it to ferment in a cool dark place for up to a month then place in the fridge. Ensure the lid is on loosely to release any bubbles and turning the jar around every few days to maintain coverage. The mixture can be consumed during and after the fermentation process and can be had on its own or added to cooking. 

• Add medicinal mushrooms into your daily routine. Along with many other benefits, mushrooms like Reishi, Chaga, Lions mane, Shiitake and Cordyceps have strong immune boosting properties.

• Make Elderberry gummies. High in antioxidants, vitamin C and beneficial collagen, kid friendly and easy to make. All you need is Elderberry syrup, natural gelatin and hot water (you can also add ginger and cinnamon or other spices if desired). Place a ¼ cup of Elderberry syrup into a bowl and whisk in ¼ cup of gelatin. Then add ½ cup of hot (not boiling) water and stir quickly until smooth. Add another ¾ of Elderberry and whisk until smooth and then add into your moulds and refrigerate until firm.

• And don’t forget to maintain hydration! Even though you might not feel as thirsty during the colder months it is still highly important to stay hydrated. If water isn’t your vibe, herbal tea, soups and water rich foods also count.

Now, that may seem like wayyyy to many things to change, but even implementing 2-3 of the above will make a massive change in your immune and overall health.

If you are doing all the above and still struggling or are now feeling overwhelmed from just looking at that list, reach out for an acute or standard consultation. Lets work together to build the strength of your immune system.

Thanks for reading beautiful human! Samii BHSc- Naturopathy Sacred Natural Health Founder.

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with your health practitioner before making any changes to your treatment.