As the year ends, it's common to feel run down, battling colds, fatigue, and seasonal stress. However, with the right immune-boosting strategies, you can stay healthy, energised, and resilient through the colder months. From prioritising gut health to managing stress and incorporating immune-supporting supplements, this guide will show you how to strengthen your immune system naturally and finish the year strong.
I often see clients at this time of year feeling run down, battling colds, fatigue, and the stress of the changing seasons. It's the final push before the holidays, and our immune systems can easily get overwhelmed. The empowering news? You have the ability to support your immune system naturally and finish the year strong with a few simple yet powerful strategies. Let's dive into my top ways to keep your immune defences high and your energy up.
1. Prioritise Gut Health
Your gut is the foundation of a robust immune system. Over 70% of your immune system resides in your gut, so supporting gut health is the first step toward boosting immunity.
- Probiotics: Incorporate fermented foods like sauerkraut, kimchi, or organic kefir, or take a high-quality probiotic supplement to ensure a healthy balance of gut bacteria like our Probiotic Max or Gut Repair for a more targeted probiotic if you suspect you have Candida.
- Prebiotic-Rich Foods: Fuel your probiotics with prebiotics, fibres found in foods like garlic, onions, chicory root, and asparagus, which promote the growth of beneficial gut bacteria.
- Eat a Whole Foods Diet: Reduce processed foods, sugar, and refined carbs, as they can harm your gut microbiome and weaken your immune system.
2. Optimise Your Vitamin D Levels
Vitamin D is critical for a robust immune response. Unfortunately, many people are deficient, especially in the darker months of the year. Vitamin D helps your immune cells identify and attack pathogens more efficiently.
- Get Sunlight: Aim for at least 15 minutes of sun exposure daily.
- Supplement Wisely: If you live in a region with little sunlight, consider a synergistic vitamin D supplement that supports your immune system—especially if your levels are low (a blood test can confirm this).
3. Stay Active
Regular, moderate exercise boosts circulation and enhances immune function by promoting healthy blood and lymph flow. However, over-exercising can suppress immune function, so aim for balance.
- Incorporate Movement Daily: Whether it's a brisk walk, pilates or strength training, find a routine you enjoy and can maintain regularly.
- Rest and Recover: Balance exercise with rest days to allow your body to repair and strengthen.
4. Sleep: Your Body's Natural Repair System
During sleep, your body works to repair cells, produce immune-boosting proteins called cytokines, and reduce inflammation. If you're skimping on sleep, your immune system takes a hit.
- Create a Sleep Routine: Go to bed and wake up simultaneously each day, even on weekends.
- Wind down with Relaxation: Avoid screens 1–2 hours before bed, wear blue blocker glasses, add sleep herbs if needed, and practice calming activities like reading or meditation to help you fall asleep more easily.
5. Herbs and Supplements for Immune Support
Nature has provided us with potent herbs that have been used for centuries to support immunity. Here are a few of my favourites, and if you would like a more comprehensive plan to fast-track your health, you can also opt for our Immune Support Pack;
- Plant-based vitamin: Known for its ability to reduce the duration and severity of colds and flu, as powerful antiviral and antioxidant-rich properties such as our Immune Support capsules
- Medicinal Mushrooms are also brilliant for boosting your immune system
- As is Organic Turmeric (curcumin is the active form of turmeric)
6. Manage Stress—Your Immune System's Silent Saboteur
Chronic stress suppresses the immune system by increasing cortisol levels, weakening the body's defences against illness. But remember, managing stress is crucial for a healthy immune system and gives you a sense of balance and control over your health. Chronic stress suppresses the immune system by increasing cortisol levels, weakening the body's defences against illness. Managing stress is crucial for a healthy immune system.
- Practice Mindfulness: Simple breathing exercises, meditation, or journaling can lower stress levels and improve immune function.
- Adaptogens: Herbs like ashwagandha, Rhodiola, and holy basil help your body adapt to stress and prevent burnout. Like our Adrenal Complex plant-based capsules, you can also supplement as a fast track.
7. Hydrate & Nourish
Your body needs water to produce lymph, which carries white blood cells and other immune cells. Staying hydrated helps flush toxins and keeps your immune system functioning optimally.
- Drink Plenty of Water: Aim for at least 8–10 glasses daily. Rejuv Wellness Water, a homemade electrolyte, is also a godsend for hydrating at a cellular level.
- Eat Immune-Boosting Foods: Incorporate antioxidant-rich foods like berries, citrus fruits, leafy greens, garlic, and ginger into your diet. These foods support immune function and reduce inflammation.
8. Detox Your Environment
We are exposed to toxins every day through our food, water, air, and even household products, which can weaken our immune system over time.
- Choose Natural Products: Opt for non-toxic cleaning and personal care products.
- Reduce Toxin Exposure: Filter your water, eat organic when possible, and avoid plastics and chemicals that can disrupt your immune function.
- Spend time in nature to combat 21st-century toxins - grounding & forest bathing.
Finish the Year Strong
As we head toward the end of the year, it's essential to nurture your body and mind. Following these immune-boosting strategies can fend off illness, stay energised, and finish the year with strength and vitality.
Remember, your body will thrive by default.
By making small, consistent changes, you can set yourself up for a healthy, resilient immune system—not just for the end of the year, but for life.
Let's end the year strong, naturally!
