Stay Healthy All

Winter Long

It’s that time of year when we enjoy cooler weather and holiday festivities, but unfortunately sickness often dampens our joy. While none of us get to go through life without ever facing illness, there are certainly things we can do to lessen their frequency and severity. The key is in how we support our immune systems because that is our natural line of defense against everything that threatens our health.

So, let’s talk simple, actionable steps we can take to strengthen our immune systems that will help us enjoy every moment of this beautiful winter season.

Food as our Foundation

First things first. The food and beverages we consume create the foundation for our health, and our immune system doesn’t stand a chance if we are regularly consuming sugar. As little as 1 tablespoon of the white stuff can hinder the functioning of our immune cells for up to 48 hours. Yikes!

That is not to say we can’t enjoy some holiday treats. It simply means they shouldn’t be a daily occurrence. It is easy to slip into a habit of daily sugar consumption when white chocolate mochas are calling our name, and it seems like there are cookies and candy everywhere we turn. Consider setting a boundary for yourself that is doable and limits your sugar intake without feeling deprived.

You can also enjoy making your own festive drinks and holiday treats at home using natural sweeteners like honey, stevia, and monk fruit. See my blog on collagen infused holiday treats for 2 delicious recipes to get you started!

A diet that supports the immune system will include plenty of colorful fruits and vegetables. Produce offers fiber for a healthy gut (where the majority of our immune system resides), powerful antioxidant pigments, and an array of vitamins and minerals, which are all vital to a strong immune response.

Supplements that Work

Even with a healthy diet, supplementation has become essential in today’s world. Fortunately, there are simple products we can add to our routine to nourish and activate our immune system so it can more quickly identify invaders and keep them from ruining our plans.

Here is a quick list of those irreplaceable nutrients.

Vitamin C

This nutrient is well-known for kicking our white blood cells (immune system cells) into high gear. It is easy to dose and safe for the entire family. I use a product called C + Biofizz from Designs for Health because it comes in a high-dose powder that tastes like lemonade. My kids love it!

How to use: simply add 1 scoop to 6-8 oz. of water and drink daily or at the first hint of a health challenge. When my family is fighting off something, I drink this 2 – 3 times a day and my kids get 1 – 2 scoops a day. The trick with Vitamin C is that if the bowls get loose, that is the body’s way of saying it has had enough.

Vitamin D

The sunshine vitamin is in short supply during the winter months, so supplementation becomes critical for a strong immune system. I like to use either a 5,000 IU capsule or drops from Thorne because they are easy to take and perfect for giving to my kids too.

How to use: take 1 small capsule or drop 10 drops in your Vitamin C lemonade drink or other beverage each day. They can even be added to water, and it won’t change the taste. When we feel challenged, we increase to 4 capsules or 20 – 40 drops of the liquid.

Zinc

This mineral is crucial because it helps to stop a virus in its tracks. Unlike bacteria, a virus needs a live cell to multiply and become harmful. Once inside your cell, it begins to replicate, and this is when you develop symptoms of the illness. Zinc acts like a gatekeeper to stop the virus from entering your cells.

How to use: take 2 – 3 small capsules of Zinc 15mg at the first hint of a challenge. I like this lower dose so I can taper down once I feel better. You don’t want to take a high dose of zinc daily but during a seasonal challenge, it is extremely helpful. Capsules can be emptied into diluted juice for kids.

Along with a low sugar diet that includes lots of produce, bone broth, and pure water, these supplements are my go-to regimen when anyone in my home is feeling unwell. They can be powerful daily preventatives too!

If you would like any help customizing your nutritional protocol or a link to these high-quality supplements, please reach out!