Winter is here again and the cozy coats come out of the closet, it is important to prepare more than just your wardrobe for the changing weather.

The colder temps bring along cold and flu season. This means it is time to bolster your immune system so you don’t get sick!

Most people think that a winter cough is a mere roll of the dice, but the truth is you can dramatically improve your chances of staying healthy with some surprisingly simple strategies.

Here are the top ten ways you can supercharge your immune system this winter season:

Eat Real Seasonal Food

Hopefully by now you realize that one of the most effective ways to stay healthy is a balance whole foods diet. Fresh vegetables and fruits are loaded with vitamins, minerals, and antioxidants that support the immune system and neutralize free radicals.

Eating locally grown seasonal food can also help support your body. All of the functions of the body are regulated by the circadian rhythm. This rhythm syncs biological function with the cycles of night and day and of the seasons. In the same way that birds fly south for the winter and bears go into hibernation, we must also adapt with the seasons.

Seasonal eating sends a message to your body that winter is coming and allows the immune system to prepare. What foods you eat will be determined by what grows in your local climate. Check out your local farmer’s market and construct your meals around the ingredients that are available.

 Power of Probiotics

A whopping 70% of your immune system is in your gut! This is because the activity of your immune system is largely mediated by the microorganisms that inhabit your intestinal tract. If you think about it, it makes sense because one of the primary ways we are exposed to pathogens is through the food we eat.

In order to support optimal immune health it is important to consume probiotic foods and beverages. This will increase the diversity of bacteria in your gut so that no unwanted inhabitants can thrive and proliferate.

Powerful probiotic foods include: sauerkraut, kimchi, kombucha, kefir, tempeh, and natto.

Probiotics can also be obtained from supplements and superfoods.

Immune Boosting Herbs

There are many fresh herbs and herbal extract formulas that can significantly enhance immune function. Herbs have been used throughout human history long before pharmaceutical companies isolated and patented the medicinal compounds they contain. Herbs can be taken as teas, tinctures, capsules, or fresh with food.

Immune boosting herbs include common spices such as garlic, ginger, turmeric, cinnamon, cayenne, and clove; as well as more exotic plants such as echinacea, elderberry, ginseng, reishi, and chaga.

Vitamin C

You have almost certainly heard about the importance of vitamin c for immunity. Vitamin C has been shown to reduce the frequency and duration of colds and improve defective immune systems.

This is because immune cells actually have active vitamin C transporter molecules embedded in their membranes. When the immune cells have more vitamin C available they are more effective at engulfing and destroying pathogenic invaders.

Vitamin C can be obtained in many foods including leafy greens, cruciferous veggies, citrus fruits, and berries.

Supplementing with vitamin C is also very safe because it is a water soluble vitamin and any excess that is consumed will simply be eliminated via the urine.

Vitamin D

Vitamin C is not the only vitamin important for immune function! Vitamin D is the lesser known immune boosting vitamin that is nonetheless just as important. By turning on important peptides responsible for antimicrobial activity, vitamin D allows the body to quickly fight off pathogens before they can take root and develop into an infection

As you probably know, vitamin D is primarily obtained from sun exposure. Due to overuse of sunscreen combined with indoor lifestyles, most Americans are chronically deficient in this crucial vitamin. Luckily, vitamin D is easy and inexpensive to supplement. However, unlike vitamin C, vitamin D is fat soluble and can cause problems when consumed in excess.

Optimal intake for most individuals is 35 IU (international units) of vitamin D per pound of body weight.

Of course, the best way to get vitamin D is from the sun. Aim for 10-30 minutes midday when the sun is highest in the sky.

Prioritize Sleep

Sleep is when the body repairs, regenerates, and detoxifies. This is incredibly crucial for the proper functioning of the immune system.

Throughout the day we are usually busy using our body’s resources to go about our daily activities. However, a good night’s rest allows the immune system enough time and space to fight off invaders and remove toxic waste.

Traditionally, people in temperate climates would naturally sleep more in the winter as the days are shorter and the nights are longer. This allows the body to be more resilient in the face of colder temperatures. Ideally, about 10 hours of sleep is optimal for winter months in northern latitudes. However, most of us are too busy for that so just aim for a solid 7-8 hours.

Embrace the Cold

Most of us have been taught to think that going outside without a jacket can increase our chances of getting sick. But this is actually not always the case. Studies have shown that acute cold exposure can actually increase killer T cells and improve the function of the immune system. This one of the reasons for the proliferation of cold therapy technologies such as cryotherapy.

Our bodies are designed to be exposed to the extremes of both heat and cold. By taking advantage this natural mechanism we can boost the immune system and decrease our chances of getting sick. If it is difficult for you to be outside in the cold start with just a couple of minutes. Go outside in as little clothing as possible and take a few deep breaths. The next day increase your time just a bit until you work your way up to half an hour or more.

Move Daily

We all know exercise is important. It helps your immune system by stimulating lymphatic flow which allows your body to drain off cellular waste and detoxify pathogenic invaders. Physical movement also strengthens the nervous system which ultimately controls the immune system.

You don’t have to lift weights or spend an hour on the treadmill to get these benefits. A short walk around the block or taking the stairs can be very beneficial. Try not to sit for extended periods of time. Take breaks to get up walk around and stretch.

Stay Hydrated

There are a number of ways that adequate hydration benefits the immune system. Clean water can help oxygenate the blood and flush toxins from your system. Water is also crucial to production of lymph which carries toxic substances from the cells. Drinking water keeps your immune cells strong and active, while allowing your kidney enough fluid to flush out the viruses and bacteria that they destroy.

Quality of water is important. Avoid tap water if at all possible, especially if you live in the city. City water is often contaminated with a myriad of different toxic substances. Use a water filter or buy spring water bottled in glass.

Relax

We all know that we are more likely to get sick when we are stressed out. In fact, stress is the number one cause of all disease! It is even in the name: “dis-ease.” Stress weakens the immune system and makes us more susceptible to infection.

It is so important to make the time to unwind and take care of yourself. This allows the nervous system to remain balanced and harmonious. When the nervous system is balanced the immune system can function properly and protect us from pathogenic invaders.

Whether it is prayer, time with loved ones, or a walk out in nature, it doesn’t really matter. Just find something that allows you to calm down and relax. This may be the single most important factor in keeping your immune system strong.

Thrive Through Winter

By implementing even just a few of these simple strategies you can dramatically reduce your chances of catching a cold or flu this season.

For additional immune support you can drink one serving of Fermented Green Supremefood every morning for a mega dose of micronutrients and probiotics to keep you healthy all winter long!

References

1. https://chriskresser.com/7-tips-for-preventing-and-shortening-colds-and-flus/
2. https://www.mindbodygreen.com/0-11433/winter-is-coming-10-ways-to-strengthen-your-immune-system-now.html
3. http://www.goodhealth.co.nz/health-articles/article/winter-is-coming-tips-to-naturally-strengthen-your-immune-system
4. http://www.lifeextension.com/magazine/2015/11/the-link-between-vitamin-c-and-optimal-immunity/page-01
5. https://www.amymyersmd.com/2016/06/vitamin-d/

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