8 Ways to Boost Your Immune System for Cold & Flu Season
When cold & flu season hits, you want to be armed and ready!
While it’s not possible to prevent EVER getting sick (especially if you have little ones!) it is possible to boost your immune system so you aren’t catching every little bug that goes around.
Here are 8 ways to boost your immune system and keep your health in check this fall.
1. Make this immune-boosting morning tonic:
Start your morning off with this warming, immunity-boosting tonic and enjoy a healthy breakfast.
- Hot water
- Squeeze of lemon
- 1 tsp. ginger juice
- pinch of cinnamon
- 1 tsp. honey
2. Drink more bone-broth and add ginger, cayenne, and garlic!
Bone broth is rich in immunity-boosting minerals and healthy protein. Boil in some ginger, a pinch of cayenne and some garlic for an extra-strength cold & flu fighter. You can drink a cup of this per day if you feel something coming on, or if you ended up catching a bug to feel better sooner.
3. Get your zzz’s
Rest is so protective and regenerating. People who don’t get enough sleep consistently have more health problems and chronic issues than those who have a regular and consistent sleep routine. When the seasons are shifting, we’re more vulnerable to catching a cold or flu. Make sleep a priority to keep your immune system strong, and aim for at least 8 hours per night.
4. Eat warming soups and stews
Is there anything more satisfying than curling up by a fire with a warm bowl of stew? I love making soups and stews when the cold weather hits. They’re a simple way to load up on nutritious ingredients and reap all of the benefits when you use bone broth as your base. Here are a few recipes you can try:
Cold & Flu Nourishing Crock-Pot Soup
Nourishing Chicken Zoodle Soup to Lower Inflammation and Boost Immunity
Clean Eating Turkey and Wild Rice Soup
Eat Clean: Crockpot Beef + Sweet Potato Stew
5. Manage your stress levels
Stress lowers our immunity and leaves us vulnerable to illness and inflammation. This fall, make your self-care a priority. Take time for walks, work-outs, prep your meals, and get plenty of sleep. Here are 15 foods to fight stress & anxiety.
6. Work up a sweat
Sweat helps your body flush out excess toxins and boosts blood circulation, increasing energy and vitality. Running, aerobic exercises or a sauna session are all fantastic ways to work up a healthy sweat. To boost the effects, take a 30-60 second cold shower after and bask in the endorphin boost!
7. Lower your sugar intake
Sugar is a major player when it comes to inflammation and will naturally lower your immune system with the more you eat. Try replacing sugar with more protein and fiber for increased energy, more resilience against the cold & flu, and weight loss! Not sure if your relationship to sugar is in balance? Here are 7 signs you have a crush on sugar!
8. Eat a Clean Diet with immune-boosting foods
Eating whole foods is one of the most protective ways to prevent illness. Our bodies thrive on a diet that is rich in nutrients and low in processed sugars, oils and chemicals. Include dark leafy greens for minerals and Vitamin C, as well as plenty of colorful fruits & vegetables to get a wide range of Vitamins in your diet. Not only will Eating Clean boost your immunity, but it provides a host of other benefits from glowing skin, less chronic pain and inflammation, weight loss, and more. Here are 7 Clean Eating dinner ideas ready in under 30 minutes!