Your gut is the largest organ in your immune system, In fact, 80 percent of your immune system is housed within your gut. If you think about it, this makes sense because your gut is a doorway to the outside world. Everything we eat and drink passes through your gut first. We unknowingly ingest harmful toxins, pathogens and microbes on a daily basis. Your immune system is the first line of defense your body has to keep you healthy. A strong immune system protects you by creating a barrier that stops invaders from entering your body. There isn’t a miracle that will magically boost your immune system, but there are several things that you can do to naturally strengthen it.  Here are 6 simple ways that will support you to build up your immunity during flu/cold season and throughout the year:

1. Sleep

It wasn’t until I was older that I truly appreciated the importance of sleeping. Man, I love a good nap! When it comes to kids, they don’t value their naptime…but we know they are necessary! Kids resist needing to rest, but inevitably they become stressed, moody, and lacking judgment when they skip the nap. The same thing happens to adults when we skip our nighttime sleep! Sleep recharges our body and mind which is one of the keys to vibrant health and a strong immune system. One way to boost your sleep might surprise you… turn the temperature down! Our bodies are programmed to expect a dip in temperature at night. A good temperature is between 60-67 degrees for an optimal sleeping… I crack my window at night and close it in the morning. 🙂 I also recommend changing your sheets often, keeping clutter and projects out of the bedroom, diffusing soothing essential oils, and making it as dark as possible while you sleep. 

2. Nourish

Have you ever heard, “You are what you eat?” Well, it’s true. Food is the energy source we all need to keep our body systems working for us. Think of all the things your body does for you: digests food, makes hormones and neurotransmitters, builds bones, carries waste and toxins to your intestines and sends signals from your brain to every organ, muscle and cell. All of this takes nourishment! My best tip on how to nourish your body is to eat real food.  You’ve probably heard about ‘eating the rainbow’ of fruits and vegetables. Well it’s true. Next time you go shopping, try to get at least 1-2 items from every color of the rainbow. 

3. Supplements

In a perfect world, we would get all of the vitamins and nutrients we need from our diet. The word supplement means to enhance, not to be in place of. Supplements should not be relied on as a replacement for poor eating habits.  The most common supplement that we think of to boost immunity is Vitamin C, however Vitamin D and Calcium are my favorite immune boosting vitamins. In the winter I recommend that adults take 10,000 it’s of Vit D per day and children above 2yo take 3,000 per day.

4. Hydrate

Hydration is everything. Afterall, our bodies are made of ~70% water! Without water, our whole body system starts to slow down. Here are a few water facts: 

  • It can be harder to meet your water goal in the winter because of the dry air 
  • Water helps to carry oxygen to your body cells, which results in properly functioning systems 
  • Water removes toxins from your body
  • Drinking more water helps prevent toxins from building up and harming your immune system

How much water should you drink? Half your body weight in ounces of water a day. For example, if you weigh 160lbs, that means drinking 80oz of water a day.  If you have a hard time drinking water, try adding some lemon juice or creating fruit or herb infused water. Also, make sure you have a great water purifier! I encourage all my patients to drink reverse osmosis water. You can get a 5 gallon jug filled up for $1.25!. Also avoid energy drinks. They’re filled with sugar and caffeine. Caffeine is a diuretic, which means you need to drink extra water for every caffeine drink you consume! 

5. Reduce Stress

When you are stressed, the immune system’s ability to fight off invaders and infections is reduced because cortisol and adrenaline are released, which in turn, leads to more inflammation and suppression of the immune system. Another result is often weight gain, which also significantly weakens your immune system.  One of the most powerful stress reducers is to move your body. Any form of exercise is acceptable. Choose an activity that brings you joy. I love me some hot yoga in the winter and getting my pups out for a walk! Moving your body pumps up your endorphins, which are the brain’s feel-good neurotransmitters and reverses the effects of stress. Honestly, bundle up and take a walk, it’s the fastest way to bring a quick and easy immune-boost to your day. 🙂

6. Power Foods

Plant foods that have a high concentration of micronutrients are power foods. Here are 3 of my favorites:

  • One of the easiest power foods to incorporate is garlic. It will do more than deter a vampire! It is a great source of manganese, vitamin B6, C, and selenium. It’s super easy to pop into a dish and fills your food with flavor!
  • I also love olive oil. It is not the best oil at high heat but is fantastic in a dressing or possibly used in the pan to sauté at a lower heat. Olive oil is mostly made up of a monounsaturated fat called oleic acid which is known to reduce inflammation. It’s also loaded with antioxidants.
  • And the last superfood I want to highlight is a really affordable one… apple cider vinegar. Make sure you buy it raw and organic. I recommend making a dressing with it OR adding a teaspoon to your water. I mainly love it because it supports digestion, but it’s also great for helping to kill bacteria in the gut. Check out this classic, Folk Medicine – A New England Almanac of Natural Health Care from a Noted Vermont Country Doctor by D.C. Jarvis. What’s the book about? It’s highlights the miracle of apple cider vinegar, along with numerous other health tips. As a result, now almost every day as a part of my many rituals, I put a tablespoon of apple cider vinegar in a cup of water. After you read this book, you’re pretty much convinced that apple cider vinegar can cure anything.