5 Simple Ways to Boost Your Family’s Immunity This Winter

As a mom of three, I’m no stranger to the never-ending cycle of stuffy noses, annoying coughs, and the occasional fever that comes with cold and flu season. Trust me, I’ve been there! But here’s the good news: there are plenty of ways to help boost our family’s immune systems and reduce the frequency and severity of those pesky illnesses. So, if you’re tired of being sick and tired this winter, I’ve got some tips to help you stay healthy!

1. Cut Back on Sugar

I know it’s not always fun to hear, but sugar really can have a negative impact on immune function. It can suppress your immune system, making it harder for your body to fight off infections. So, to help your body stay strong this season, try cutting back on sugary snacks and drinks. Instead, focus on nutrient-dense foods that help support your immune system.

Think whole sources of protein (like chicken, beans, and fish), complex carbohydrates (like sweet potatoes and quinoa), plenty of colorful veggies, fruits, and healthy fats (think avocado and olive oil). These foods are full of vitamins, minerals, and antioxidants that your body needs to stay strong and fight off illness.

2. Exercise Regularly

Exercise is a total game-changer when it comes to supporting your immune system. You don’t have to be hitting the gym for hours—just aim for some movement every day, even if it’s just 10 to 15 minutes of walking or stretching. Find something that you enjoy, and make it part of your daily routine.

Exercise also helps reduce stress, and as we all know, high stress levels can weaken the immune system. So, a little movement can go a long way in keeping your body strong and balanced!

3. Prioritize Sleep

When it comes to building a strong immune system, sleep is your best friend. This is when your body does most of its healing, repairing, and restoring. So, don’t underestimate the power of a good night’s sleep—your immune system relies on it to stay strong and fight off illness.

If you’ve got little ones who aren’t the best sleepers (I get it!), try to create a calming bedtime routine to help them wind down. And for yourself, make sure you're getting enough quality sleep each night to support your own health too, and if this is not in the cards for you right now make sure to carve out some time during the day to rest– if this is hard for you or you are wondering how in the world to do this check out my becoming a super mom blog here.

4. Get Fresh Air and Sunshine

Winter can make it feel like we’re stuck indoors all the time, but getting fresh air and some sunlight is incredibly beneficial for your immune system. The sun provides us with Vitamin D, which is crucial for immune function.

Even a short walk outside on a sunny day can make a difference—both for your immune health and your mood. So, when you can, step outside, breathe in the fresh air, and soak up some sunshine!

Simple Tips for Using Nutrition to Boost Immunity

I know that nutrition can feel overwhelming, especially with picky eaters and the constant challenge of coming up with new lunch ideas (trust me, I’m right there with you!). But here’s the good news: nutrition doesn’t have to be complicated, and it plays a huge role in your immune system’s ability to fight off illness.

Here are my top 5 simple tips to boost immunity through food:

1. Eat foods rich in Vitamin C – Berries, oranges, peppers, and broccoli are all great sources.
2. Eat foods rich in iron – Grass-fed beef, chicken, eggs, beans, lentils, tofu, and spinach are all packed with iron.
3. Eat plenty of fiber – Load up on fruits, vegetables, legumes, nuts, seeds, and whole grains to keep things moving.
4. Include protein with every meal – Whether it's meat, poultry, eggs, fish, or plant-based sources like beans and legumes, protein is key for immune function.
5. Limit simple sugars and processed foods – These can actually weaken your immune system and make it harder for your body to fight illness.

Bonus Tip: One thing that works well for our family is cooking enough dinner to have leftovers for lunch the next day. This helps cut down on lunch prep time and ensures that everyone gets a balanced, nutritious meal. For example, if you make chicken and roasted veggies for dinner, you can easily slice the chicken and turn it into a wrap or quesadilla for a quick and easy school lunch!

5. Boost Your Immune System with Nutrients

There are several vitamins and herbs that can support immune health, but remember: you can’t out-supplement a poor diet or bad lifestyle habits. Start with the basics by focusing on a balanced, nutrient-dense diet. But here are some key players to consider for extra immune support:

• Vitamin D: Helps regulate immune function and is especially important during the winter months when sunlight is limited.
• Vitamin C: Known for its immune-boosting properties—think citrus fruits, strawberries, and bell peppers.
• Zinc: Supports immune cell function and can be found in foods like beans, nuts, and seeds.
• Echinacea: An herb known for its potential to reduce the severity of colds.
• Probiotics: Support gut health, which is a major part of your overall immune system.

Why Vitamin D is Crucial for Your Family’s Immune Health

If you’re unsure where your Vitamin D levels stand, there’s an easy way to check: a simple blood test through your doctor. Many doctors don’t routinely test for Vitamin D, but it’s still a good idea to know your levels so you can tailor your supplementation if needed.

If your Vitamin D levels are low, your doctor can recommend a higher dose to boost them. If they’re already at a good level, a maintenance dose is usually enough to keep them optimal, especially during the winter months when we aren’t getting as much natural sunlight.

Kick The Sick: A Holistic Approach to Immune Health

I know how challenging it can be to stay healthy during cold and flu season, especially when you feel like you’re constantly battling one illness after another. That’s why I created Kick The Sick—to help families reduce the frequency and severity of illness and support faster recovery when sickness does strike.

Kick The Sick is a comprehensive, holistic course that includes:

• 5 self-paced educational videos
• A quick-reference eBook with actionable tips and strategies
• In-depth discussions on nutrition, stress management, immune-supportive supplements, and more

There’s no magic pill to prevent every illness, but with the right knowledge and tools, we can give our immune systems the best chance to thrive. If you’re tired of being sick and tired this winter, join me in Kick The Sick to help keep your family healthy and happy all season long!

I hope these tips help you stay healthy and strong this winter. Here’s to fewer sick days and more fun days with your family!