Get A Jump Start

If you’re serious about protecting yourself through the cold and flu season, you need to start now, before you’re sick. Lay the foundation for a healthy immune system with some basic diet and lifestyle modifications. Focus on eating whole, real foods. Fill your plate with vegetables and clean protein. Minimize and/or eliminate refined flours and sugar as much as possible. Check out this visual guide for how to build a healthy meal—it’s a great place to start to improve your immune health. Next, make sure to get an appropriate (think Goldilocks here, not too little and not too much) amount of exercise, preferably outdoors (yes, even though it is winter) where you can also get some sunshine and fresh air. Make sleep a priority. Adults should aim to get at least seven hours of sleep a night and kids need even more. Finally, manage your stress. I know you can’t make all of your responsibilities magically disappear, but you can find balance.

After you’ve laid the foundation for good health, build your defenses with a potent immune support supplement routine. These supplements help to bolster your natural immune defenses, so your body is better able to fight the germs you encounter. Some of my favorite wintertime immune-support supplements include:

• N-acetylcysteine (NAC). This compound supports healthy winter immune function in two ways. First, it is a critical precursor to glutathione, one of the body’s most potent natural free radical scavengers. In this role, NAC can help protect cells and boost the body’s ability to ward off potential threats. NAC also supports normal mucus production in the respiratory tract.

• Vitamin D. Some of our immune systems’ important germ-fighting compounds are dependent on vitamin D to properly function. Having adequate blood vitamin D levels may help to keep our respiratory tracts functioning optimally and, especially in the winter, keep us feeling our best. Learn what optimal vitamin D levels are, and whether or not you should supplement.

• Vitamin C. Good ol’ vitamin C—we all know it for its immune boosting properties, and with good reason. Vitamin C is great for supporting immune function, especially when under heavy stress.

• Reishi, Chaga, or Turkey Tail. These medicinal mushrooms have long been valued as immune system tonics, able to keep the immune system in tip-top shape. Part of their benefit is derived from their high levels of beta-glucans, which promote the production and activity of immune cells. 

• Probiotics. The friendly bacteria that live in and on our bodies are critical to maintaining a healthy immune response. In our digestive tracts, where seventy percent of our immune cells live, bacteria communicate with immune cells to launch an effective response to invading pathogens.

Nip it in the bud

Sometimes, even despite doing all the right things, an infection-causing germ might sneak in. At the very first inklings of feeling sick, add on the following, more aggressive, immune support routine. The supplements in this list are best taken at the first signs of sickness, or within 24-48 hours, so it is good to keep a few of these on hand, just in case.

• Zinc Lozenges. The mineral zinc plays an important role in maintaining healthy immune function and promoting a healthy internal microbial balance. Several studies support the use of zinc lozenges at the first sign of not feeling well.

• Elderberry. This herb is a real gem for supporting immune system function in the face of winter challenges. The berries, which are made into a syrup, are the most popular way to get their goodness into you.

• Oscillococcinum (os-sil-uh-cox-suh-num). This hard-to-pronounce homeopathic remedy has been popular for decades. It helps to relieve flu-like symptoms and can be used by adults as well as children. 

• Potent immune-supporting herbs with strong herbal traditions like echinacea, olive leaf, and andrographis can all be helpful as well. You could also choose a multi-herb product. My personal favorite is Kick Ass Immune Activator (or Kick It Immune for kids) by Wish Garden Herbs.  

These lists may seem a bit daunting, but you don’t have to take every supplement on it. Everyone is unique, and will respond as such to different supplements, so I recommend choosing a few that resonate with you and starting there. But don’t delay! Remember, the goal is to support your immune system before the winter bugs get to it, so you can be one of the lucky few this winter.