winter immunity

Winter Immunity

As I write this article, it’s raining outside, and the fire is on. Are you dreading winter coming already?? For many, winter looks like endless washing that struggles to dry, frizzy hair, soggy socks, and running noses. Kids are at daycare, and it can feel like you’re paying fees to just receive another bonus cold.

So, what’s our winter first aid plan?



To boost and support the immune system, we want to focus on warming, high-nutrient, easy-to-digest foods.

Here are some great go-to’s:

  • Digestive enzymes, taken daily, can help decrease stress on the digestive system and increase nutrient uptake. This means all those things in foods that your body needs to fight off germs and bugs
  • Bone broth: add to rice, pasta, sauces, soups, etc.
  • Broth soups: slow-cooking whole chicken into soup with loads of garlic, onion, and vegetables. So high in nutrients and soothing to the gut lining, which supports our immunity
  • Arm your immune system with immune-boosting nutrients like vitamin C, zinc, and elderflower. By having a diet predominantly of whole foods, heaps of fruits and vegetables, and some fresh vegetable juices, you will get these nutrients. And then, when needed, add some supplements to your cabinet for when you have symptoms coming on
  • Pump up the garlic and onion in everything! Hint: Chop and stop. When cooking with garlic and onion, chop, then stop and let it sit for a little bit. This will make it even more potent
  • Keep your fluids up. Often, when the weather cools down, we stop drinking as much water that flushes out nasties. So, keep up the fluids with water, broth, lemon and honey, herbal teas, kombucha, or fresh fruit and vegetable juices

Vitamin D is essential for a strong immune system and kicking colds in the butt, best way to boost Vitamin D? Is SUNSHINE!

  • To boost Vitamin D we want to expose our bare skin to the sun and get light in the eyes (not looking at the sun, just being outside without sunglasses on)
  • Remember that glass (windows/sunglasses etc) all block, so get outside and get sun directly on the skin
  • Whenever the sun is out, send the kids outside for some sunshine. Even when they/we are sick, get outside with a good book and get some rays

When we get hit with a cold or flu, the last thing we want to do is look after ourselves, so let’s do things now while we feel well to be ready for when the sniffles come.

  • Prepare a nourishing bone broth chicken soup and freeze it. That way, you have a go-to meal for when you feel rough and think you need to order Uber eats
  • First aid supplements: At the first sign of the sniffles, instead of grabbing for cold and flu meds, choose a quality immune-supporting supplement. My favourites include nutrients such as vitamin C, zinc, and vitamin D and herbs like Astragalus, Echinacea, garlic, and many more.


So, stop dreading winter and the lurgies that often come with it. Arming yourself and being prepared makes all the difference.




Love Alissa ❤



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