As the weather cools down and indoor activities increase, cold and flu season begins to creep in. The good news? There are simple, natural ways to strengthen your body’s defenses and reduce the chances of getting knocked down by seasonal bugs.

Think of your immune system like a shield — the stronger you build it now, the better it can protect you later.

Prioritize Rest & Recovery

Sleep is a powerful immune booster. When you rest, your body produces proteins called cytokines that help fight infection and inflammation.

Aim for:

• 7–9 hours of quality sleep

• A consistent bedtime routine

• Limiting screens 60 minutes before sleep

A well-rested immune system is a guarded immune system.

Nourish Your Body With Immune-Supporting Foods

What you put on your plate fuels your body’s defensive responses. Focus on foods that help reduce inflammation and supply key nutrients:

• Citrus fruits & berries for vitamin C and antioxidants

• Leafy greens & colorful veggies for phytonutrients

• Bone broth for hydration and minerals

• Garlic & ginger for natural antimicrobial compounds

Little daily choices add up to big seasonal protection.

Keep Your Gut Happy (It’s More Important Than You Think)

About 70% of your immune system lives in your gut. Supporting healthy gut bacteria can help reduce inflammation and improve your resilience to illness.

Try adding:

• Probiotic-rich foods like yogurt, kefir, kimchi, or sauerkraut

• Fiber-rich veggies to keep digestion moving smoothly

• Plenty of water to flush toxins

Your gut could be the MVP of your immune defense!

Move Your Body (Even When It’s Chilly)

Regular, moderate exercise increases immune cells and improves circulation. Even short bursts help:

• Take brisk walks

• Stretch daily

• Try bodyweight exercises at home

Movement keeps immune cells patrolling your system effectively.

Chill-Free Habits for School & Work

A few mindful habits can drastically reduce exposure to seasonal bugs:

• Wash hands regularly (without over-sanitizing skin)

• Take short fresh-air breaks

• Avoid sharing drinks or utensils

• Wipe down frequently touched surfaces

Small actions can prevent big illnesses.

What If You Do Get Sick?

It happens! If you feel something coming on:

• Prioritize sleep and hydration

• Consider vitamin D, zinc, or elderberry (ask for guidance first)

• Avoid intense workouts until symptoms resolve

• Allow your body time to heal before returning to full activity

The faster you listen to symptoms, the faster you recover.

Want Personalized Immune Support?

Every body is different. Your chiropractor understands how the nervous system, spine, and immune function are closely connected. If you consistently get sick during fall, chronic stress, posture strain, or nervous system imbalance may be playing a role.

Ask us how chiropractic care can support your immune system and tailor a plan to keep your family feeling strong.