What comes with the colder weather … changing temperatures and…. the dreaded cold. If you’re really unlucky, it may even be the flu! Let me tell you, as much as we can try to avoid it, sometimes getting a cold isn’t really a bad thing. Actually, catching the common cold can actually benefit your immune system by giving it a chance to strengthen and adapt to germs and doing what it is supposed to… help fight off infections.

When your body encounters a virus or bacteria, your immune system learns how to recognize and fight off that specific pathogen. This process helps build immune memory, and your body will be able to recognize the bacteria the next time you become exposed to it and you will suffer from cold symptoms for a shorter period of time. While it may feel uncomfortable in the moment, occasional sickness can ultimately improve your long-term immune defences.

I’m here to give you some helpful tips to help keep your immune system working and in tip top shape. These will not prevent you from getting a cold but sometimes our body can use an extra boost to help it work properly. Here are some natural things I like to implement in my routine during the colder months.

1.Incorporate more vitamin C:

When you think of boosting immunity, Vitamin C is likely the first thing that comes to mind — and for good reason. This essential vitamin helps your body produce white blood cells, which are key players in fighting off infections. Oranges, bell peppers, kiwi, and strawberries are great sources of vitamin C. Citrus fruits are rich in antioxidants, which help combat oxidative stress that can weaken your immune defences during the winter months. You can also add some supplements , but be careful when looking at the labels, some products may just be a derivative of vitamin C and won’t have the same effect.

Pro Tip!

Vitamin C is water-soluble, meaning your body doesn’t store it. To stay topped up, it’s important to incorporate it into your daily routine, not just when you feel a cold coming on.

Here is a great smoothie that I like to make during the winter months:

Citrus and Ginger Immune-Boosting Smoothie:

Ingredients:

– 1 orange, peeled

– 1/2 grapefruit, peeled

– 1/2 lemon, peeled

– 1-inch piece of fresh ginger, peeled

– 1/2 cup coconut water or water

– 1 tablespoon honey (optional)

– Ice cubes (optional)

2.Eating more ginger and turmeric:

Ginger and turmeric aren’t just for adding flavor to your meals; they’re also immune-boosting superstars. Ginger has anti-inflammatory and antioxidant properties that help fend off infections. It contains bioactive compounds like gingerol that help reduce inflammation, ease nausea, and fight infection. During winter, ginger can help soothe sore throats and improve circulation, which is particularly important as your body works to stay warm. It’s a natural remedy that can help your body fend off illness before it strikes. While turmeric contains curcumin, which boosts the body’s immune response.

Here is a nice warm tea recipe that I enjoy on a cold night to keep warm and my immune system boosted:

Ginger Garlic Lemon Tea:

A warming cup of ginger garlic lemon tea is a great way to help keep your immune system strong. The combination of ginger and garlic provides anti-inflammatory and antimicrobial benefits, while the lemon gives you a vitamin C boost. With these tea you can’t go wrong !

Ingredients:

– 1-inch piece of fresh ginger, peeled and sliced

– 1 clove garlic, minced

– 1 tablespoon fresh lemon juice

– 1 teaspoon honey (optional)

– 2 cups water

Instructions:

1. Boil the water in a small saucepan.

2. Add the ginger and garlic, and let it simmer for 5–10 minutes.

3. Strain the tea into a cup.

4. Stir in the lemon juice and honey, if using.

5. Drink it warm, and feel the soothing effects on your immune system!

3. Prioritize sleep:

Now I know you don’t need another person telling you to get some good quality sleep but it is really important! It’s no secret that sleep is crucial for good health, but its role in immunity is especially important. When you sleep, your body produces these chemicals called cytokines. They are proteins that help fight off infections and inflammation. Chronic sleep deprivation can lower the production of these protective cytokines, making you more susceptible to getting sick and therefore your body will be less able to fight off infections.

4. Try adding some oregano oil into your morning routine:

Oregano oil might not be the first thing you think of when boosting immunity, but both antiviral and antibacterial. It contains compounds like carvacrol and thymol, which can fight bacteria and viruses. You can take oregano oil as a supplement first thing in the morning , or if you’re feeling creative, add a few drops to a salad dressing or herbal tea for a unique flavor boost and a strong immune kick! Just a fair warning , you might find it has a strong taste or try some out beforehand.

5. Balance your gut health:

Your gut is home to trillions of bacteria, and it plays a major role in immune function. Incorporating probiotics, or foods that have high properties help support our gut. You can find it in fermented foods like yogurt, sauerkraut, and kombucha. If fermented foods aren’t your thing, a high-quality probiotic supplement can be a great alternative. Also, consider adding prebiotics. These foods contain good bacteria for your gut. These foods include garlic, onions, and bananas to your diet to create a balanced gut environment.

6. Stay Active (But Not Too Much):

Regular, moderate exercise can do wonders for your immune system by increasing circulation, reducing stress, and promoting overall wellness. Activities like walking, cycling, or light weight training help keep your body in tip-top shape. However, over-exercising can actually weaken your immune system by causing physical stress, so finding that sweet spot is key.

If you’re interested you can check out a previous post I made on what happens to your body when you over exercise. I also provide some helpful tips on how to avoid it.

Signs you might be over-exercising and how to prevent and recover from it

7. Try Adaptogens for Stress Relief:

Chronic stress can take a toll on your immune system, making it harder for your body to fend off illnesses. Adaptogens are natural substances that help your body adapt to stress and support overall well-being. Certain herbs like ashwagandha, rhodiola, and reishi mushroom have been used for centuries to balance stress hormones and strengthen immunity.

You can find adaptogens in supplement form, or enjoy them in teas, powders, or capsules. Adding a bit of ashwagandha to your morning smoothie or sipping on reishi-infused tea before bed can be a simple and calming way to boost your resilience!