We all know that once the weather starts getting chillier, stuff starts going around and nothing will ruin your holidays more than being under the weather. Here are my tried and true ways that I stay healthy and support my immune system heading into the winter months!

GET. ENOUGH. SLEEP.

Getting plenty of quality sleep is my #1 tool to prevent sickness. I aim for 8 hours of sleep each night, 7 at a very minimum. Anytime I get less than 7 hours of sleep, I instantly notice it in the way I start to feel because my body is in a more vulnerable state. The time that we spend sleeping is so crucial to the functioning of our immune systems. The quality of sleep also matters, so ditch the screen time right before bed time! I notice a huge difference in the quality of my sleep when I opt for reading a book over scrolling right before falling asleep.

LESS PROCESSED FOOD, MORE REAL FOOD

Focus on eating real, nourishing foods and ditch the refined sugar and processed foods. Food really is some of the best medicine! If you’re dealing with nausea or some kind of stomach virus, stick to the BRAT diet – bananas, rice, applesauce, and toast. These options are still better than processed foods but a little easier on the stomach.

STAY HYDRATED

Drink filtered water and make sure you’re getting electrolytes too, otherwise your body will be depleted of minerals!

SOAK UP THE SUN WHEN YOU CAN

Vitamin D is essential for a healthy immune system. It’s harder to get in the winter but if the sun is shining, take advantage of it! Otherwise, you can still get decent levels of vitamin D by eating eggs, grass-fed red meats, and wild caught salmon.

DON’T STRESS!

I know, I know. Easier said than done. But stress puts a huge burden on our immune systems. Your mental health impacts your physical health, so make sure to take care of your mental health too! Get outside, go on walks, spend time with people that give you life, set work boundaries– whatever you need to do to take some of the stress out of your life.

WHEN I AM FEELING UNDER THE WEATHER…

Here are my favorite natural remedies I reach for to support my immune system and expedite the healing process.

• Vitamin C. I love this one from Perfect Supplements because it’s made from real food. The Vitamin C comes solely from Acerola cherries!
• Bone broth. Drink it plain or use it in your favorite soup recipe. Bone broth is so nutrient dense and healing. I always crave it when I’m under the weather. You can make it homemade but if you’re getting store bought, my favorite brand is Kettle & Fire! It’s made with bones from grass-fed cows and free range chickens and there are no sketchy ingredients.
• Propolis spray. I love this stuff from Beekeeper’s Naturals. Propolis is what bees use to line the wall of their hives to keep germs out. It’s packed with antioxidants and essential vitamins. I use this stuff every time I travel or whenever I start to feel under the weather. They also have a great natural cough syrup and cough drops!
• My Fire Water elixir for when I’m stopped up/congested – 1tbsp apple cider vinegar, 1 tbsp honey, dash of cayenne, dash of cinnamon, added to 8oz of hot water. Works like a charm!
• Epsom salt baths. I love the Ancient Minerals magnesium flakes or if you want to splurge a little, these bath salts from Primally Pure (code MARTI) smell amazing!
• Electrolytes. When we’re sick and depleted of minerals, sometimes all it takes is replenishing! LMNT and Redmond Relyte are my favorite clean electrolytes powders. You can also make your own electrolyte concoction at home! I like to mix honey and lemon with my water and add a pinch of salt. Just make sure the salt is high quality like Celtic or Himalayan salt, not table salt that has been bleached and stripped of minerals. Coconut water is also a natural source of minerals! Again, make sure it is pure coconut water with no junk added.
• Immunity tea. Brew up a mixture of orange peel, ginger root, cinnamon, and rosemary. Steep in hot water then strain and add honey.

Elderberry syrup. This one is great to take preventatively as the weather gets colder and stuff starts going around. You can make your own homemade, or get a high quality one from Organic Olivia or Cassie Green.