December is here, bringing with it a festive spirit and a definite chill in the air. As we head into the peak of cold and flu season, the question I hear most in my practice is, “How can I really keep my immune system strong?”
As a Naturopathic Doctor, I focus on building resilience from the ground up. A strong immune system isn’t about one magic pill; it’s a reflection of your body’s overall balance. Here are my Top 5 foundational strategies—your essential winter wellness boosters—to help you and your family stay healthy and vibrant all season long.
Booster #1
Optimize Your "Immune Nutrients" (Vit D, C, & Zinc)
Your immune cells are like a frontline army, and they need the right gear to do their job.
- Vitamin D: This is arguably the most important immune nutrient for us in Vancouver. As the “sunshine vitamin,” our levels plummet in the dark winter months. Vitamin D is essential for activating your immune defenses, and low levels are strongly linked to increased susceptibility to infection [1].
- Vitamin C: A powerful antioxidant that supports various immune cell functions. Find it in citrus fruits, bell peppers, and broccoli.
- Zinc: This mineral is critical for developing and activating T-cells, a type of white blood cell that fights off invaders.
Booster #2
Double Down on Gut Health (Your Immune HQ)
This is a cornerstone of naturopathic medicine for a reason: approximately 70-80% of your immune system resides in your gut. Your gut microbiome—the community of bacteria in your digestive tract—is in constant communication with your immune cells. A healthy, diverse microbiome helps “train” your immune system to respond appropriately—fighting off pathogens effectively while not over-reacting in the form of allergies or autoimmunity [2].
Booster #3
Make Restorative Sleep Non-Negotiable
You cannot have a strong immune system without adequate sleep. It’s that simple. While you sleep, your body enters a state of deep repair and produces critical, infection-fighting proteins called cytokines. Chronic sleep deprivation has been shown to significantly suppress immune function, making you far more likely to get sick after being exposed to a virus [3].
Booster #4
Manage Your (Holiday) Stress
December can be a time of joy, but also significant stress—shopping, schedules, family dynamics, and financial pressures. This matters because your stress hormone, cortisol, has a direct, suppressive effect on your immune system. When cortisol is chronically high, it weakens your body’s “first-responder” immune cells, leaving the gates open for infections [4].
Booster #5
Use Botanical Herbs Wisely
Botanical medicine offers powerful tools for immune support. Two of the most-studied herbs are:
- Echinacea: This herb is best used for acute support—at the very first sign of a scratchy throat or sniffle. Research shows it can help reduce the duration and severity of cold symptoms [5].
- Astragalus: This is a classic “immune-builder” or adaptogen. Unlike Echinacea, it’s often taken preventatively throughout the season to help build long-term immune resilience.
Building Your Resilience Daily
As you can see, a resilient immune system is a daily practice. It’s built by the nourishing food you eat, the quality of your sleep, the balance in your gut, and the calm you cultivate in your mind. By focusing on these five foundational pillars, you are creating a strong and supportive environment for your body to thrive all winter long
Want a Personalized Winter Wellness Plan?
Dr. Jennifer Luis can help you build a resilient immune system with a plan—including targeted testing and support—tailored to your unique health needs.
References:
- Aranow, C. (2011). Vitamin D and the immune system. Journal of investigative medicine, 59(6), 881–886.
- Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases and Inflammation. Nutrients, 13(3), 888.
- Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflügers Archiv : European journal of physiology, 463(1), 121–137.
- Salleh, M. R. (2008). Life event, stress, and illness. The Malaysian journal of medical sciences : MJMS, 15(4), 9–18.
- Block, K. I., & Mead, M. N. (2003). Immune system effects of Echinacea, ginseng, and astragalus: a review. Integrative cancer therapies, 2(3), 247–267.
