Have your kids brought home yet another cold from daycare or school?
Maybe you’re the one feeling run down and want to stay ahead of a lingering bug.
Or perhaps your body just feels like it could use a little extra love during cold and flu season.

Whatever the reason, it’s always a good idea to give your immune system the support it needs to do its job well.

Let’s walk through five simple, research-backed ways to support immune health—starting today.

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1. Nourish Your Body with Immune-Boosting Nutrients

Your immune system is a complex army of cells and signaling messengers. And like any army, it performs best when it’s well-fueled.

Eating a nutrient-dense, whole food diet is one of the best ways to support your immune system. When your body is fighting off illness (or even preventing one), it burns through vitamins and minerals quickly—especially zinc, vitamin C, vitamin A, and vitamin D.

Top Immune-Supporting Foods to Eat Daily:

• Leafy greens like spinach and kale
• Citrus fruits, bell peppers, and strawberries (for vitamin C)
• Carrots, sweet potatoes, and squash (for vitamin A)
• Wild salmon, eggs, and fortified foods (for vitamin D)
• Pumpkin seeds, legumes, and meats (for zinc)

Try to “eat the rainbow” and get in a variety of colorful foods each day!

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2. Stay Hydrated

Hydration plays a critical role in immune function, especially when fighting off illness. Fluids help carry nutrients to your cells, flush toxins, and thin mucus so your body can clear it more effectively.

Hydration tips:

• Start your day with 16 oz of water
• Aim for half your body weight in ounces per day (e.g., 75 oz if you weigh 150 lbs)
• Add electrolytes during or after exercise, or if you’re feeling depleted

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3. Limit Alcohol, Sugar, and Processed Foods

We’re all human—and that means there’s room for fun foods—but consistently eating high amounts of alcohol, sugar, and ultra-processed foods can weaken your immune response.

These foods can increase inflammation, spike blood sugar, and displace more nourishing options from your diet.

A good goal to aim for:
Focus on whole, minimally processed foods at least 80% of the time, and consider reducing your alcohol intake by 50%—especially during cold and flu season.

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4. Support Gut Health with Prebiotics & Probiotics

Over 70% of your immune system lives in your gut. Taking care of your microbiome is key to staying well year-round.

Probiotic foods to include daily:

• Greek yogurt (with live cultures)
• Kimchi, sauerkraut, and fermented veggies
• Kefir and kombucha

You can also consider a high-quality probiotic supplement—we love MegaSporebiotic.

Prebiotic foods (which feed good gut bacteria):

• Green bananas
• Garlic, onions, and leeks
• Asparagus and Brussels sprouts
• Carrots, broccoli, oranges, and black beans

Try to get 1–2 servings of prebiotic and probiotic foods daily for optimal gut and immune health.

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5. Manage Stress to Protect Immune Resilience

Chronic stress doesn’t just wear you down emotionally—it also suppresses your immune function and increases your risk of getting sick.

Try these stress-reducing habits:

• Aim for 7–9 hours of sleep per night
• Journal or meditate for a few minutes daily
• Move your body (even a short walk counts!)
• Prioritize time outdoors and sunlight exposure
• Lean on your support system—ask for help, take your sick days, and consider therapy when needed

Even just five minutes of deep breathing can lower your stress hormones and support your immune system in real time.

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Final Thoughts

Whether your toddler just sneezed on you for the third time today—or you’re simply trying to stay well this season—these daily habits can make a big difference.

Start small. Pick one or two tips to focus on this week. The more consistently you support your body, the better it can support you.

If you’re looking for personalized support to strengthen your immune system, balance hormones, or manage autoimmune symptoms, I’d love to work with you.