As the cooler months quickly approach, I keep hearing the same story:
“I’m sick, all my friends are sick, my child is sick, my dog is probably sick…”
That might be your reality this cold and flu season, but it doesn’t have to be. There are plenty of things you can start doing right now to keep those pesky illnesses at bay. And if you do get sick, these tips will help keep your symptoms to a minimum.
Alright, I’m going to start with something most people don’t want to hear: a healthy lifestyle is hugely effective here. Listen, I get it — it’s hard. Even for me, an ND, it’s a challenge. But honestly, the best thing we can do for ourselves is to maintain a healthy daily lifestyle.
It might sound overwhelming, but small changes really add up and can have a big impact.
1. SLEEP
Sleep is a big one. It’s absolutely crucial for a well-functioning immune system. Most of our antibodies are produced during sleep, and lack of sleep can seriously weaken your natural antiviral defenses. One study found that people who slept less had higher inflammatory markers and more symptoms like joint pain, mental health struggles, and digestive issues.
The goal? Aim for 7-9 hours of sleep each night. The exact number varies from person to person, so experiment to find what feels best. If you’re struggling to get enough rest, it might be worth talking to a healthcare professional about improving your sleep hygiene.
2. STRESS
I can’t talk about immunity without mentioning stress. Stress is a major risk factor for nearly every chronic condition — heart disease, diabetes, and yes, immune dysfunction.
Back in the day, stress helped us survive by triggering our fight-or-flight response in life-or-death situations. Today, we get that same hormonal cascade from everyday stress, but our bodies can’t tell if it’s actually dangerous. So, our immune system pays the price.
Here’s how it works:
Stress triggers cortisol release → which releases adrenaline and other hormones → which sends blood to muscles and brain, leaving less blood available to make immune cells.
This “fight-or-flight” response shuts down rest, digestion, and yes, antibody production. On the flip side, corticosteroids used in medicine mimic cortisol to suppress an overactive immune system.
While we can’t eliminate all stress, we can learn how to manage it. Psychotherapy, meditation, yoga, mindfulness, and exercise are all powerful tools here.
3. FOOD
What you eat daily makes a huge difference in fighting illness and boosting immunity.
Here are some simple guidelines:
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Eat vegetables with every meal. Studies show that people who eat 30 or more different plants per week have healthier gut microbiomes and get sick less often. Thirty might sound like a lot, but this includes seeds, nuts, grains, and fermented veggies too. Try tracking your intake this week — if you need help, a holistic nutritionist or ND can guide you.
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Eat the rainbow! It’s not just about quantity, but variety. The colors aren’t just pretty — blues and purples are packed with antioxidants; yellows and oranges have carotenoids that support eyesight, skin, and immune function; dark leafy greens offer essential vitamins and minerals. All veggies provide fiber and anti-inflammatory phytochemicals to keep you healthy.
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Choose foods that look like they came straight from the ground — less processed is better. And if you can eat local produce, even better.
If You Do Get Sick
If illness does strike, here are some remedies to help you bounce back:
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Drink lots of fluids — at least 2 liters of filtered water per day.
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Take age-appropriate doses of vitamins C and D.
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Green tea has antiviral properties and may shorten illness duration (note: it contains caffeine, so watch kids’ intake). Echinacea can be a helpful alternative or addition.
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And this might sound a little out there, but trust me — it works: traditional hydrotherapy with cold socks.
How to do it:
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Gather one pair of tall cotton socks, one pair of taller wool socks, and some cold water.
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Wet the cotton socks in cold water (this is the hardest part) and put them on.
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Cover the wet socks with the wool socks and go to bed! (Optional: place a towel under your feet to protect the sheets.)
The idea is your body warms the wet socks while the wool traps heat, helping you sweat out the virus overnight.
This has been your immunity crash course — showing how small lifestyle tweaks can make a big difference. I hope you find it as empowering as I do: we all have the power to improve our health with simple tools.
Note: This is not medical advice. If you struggle with poor immunity or frequent illness, consider seeing an MD or ND for further testing.
