Building Immunity Naturally During the Holiday Season
December brings colder weather, busy schedules, and more exposure to germs. That’s why it’s so important to support your family’s immune system and hopefully keep illness to a minimum this holiday season. In today’s post, I’m sharing simple, food-focused strategies that fit easily into a busy routine.
Focus on immune-boosting produce
Adding more fruits and vegetables to your diet is one of the many things you can do to boost your immune system. Some of the best options include:
Citrus fruits (oranges, grapefruit) - contain vitamin C
Winter greens (kale, spinach, Swiss chard) - contain vitamins A, C, and K
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) - great sources of antioxidants
Try adding these to salads, smoothies, soups, or roasted veggie trays.
Include protein at every meal
Protein helps to support the immune system and maintains energy levels. Some protein-rich foods include eggs, Greek yogurt, chicken, turkey, beans, lentils, and tofu. Try including a source of protein at each meal to help maintain energy levels throughout the day.
Spice it up with immune-friendly seasonings
Garlic, ginger, and turmeric offer natural anti-inflammatory and antimicrobial properties, which can help support your body’s defenses during cold and flu season. Cinnamon and cloves are rich in antioxidants that help protect cells from everyday stress. These spices are easy to add into meals; try adding them to soups, stews, smoothies, and roasted veggies.
Support gut health
A healthy gut plays a major role in supporting the immune system, especially during the winter months. Including probiotic-rich foods like yogurt, sauerkraut, kimchi, and kefir can help increase the good bacteria that keep the gut functioning well. Pair these with fiber-rich foods (fruits, vegetables, beans, whole grains) which help feed the good bacteria. Try adding a little yogurt to breakfast and offering fruits and vegetables for snacks for a gut-health boost.
Stay hydrated
It can be easy to forget about the importance of staying hydrated when the weather is cold, but hydration helps mucus membranes stay healthy and supports digestion. Remember that soups, many fruits and vegetables, and teas all count towards your liquid intake for the day.
Lifestyle tips for improved immunity
Aside from a healthy diet, lifestyle changes can also improve your immune system functioning. Getting enough sleep, staying physically active, and reducing stress are all things that can give your immune system a boost.
December is the perfect time to build immune resilience naturally. By leaning on nutrient-rich foods, staying hydrated, supporting gut health, and maintaining small healthy habits, you can help set your family up for a healthier holiday season.
