As the year winds down, you may feel like your body and mind are running on fumes. It’s a time when many of us find ourselves juggling heavy workloads, projects, end-of-year inspections, and family obligations. On top of that, you’ve had the pressures of holiday preparations, sporting events with the kids, schoolwork, and—because life just loves to throw in a curveball—an unexpected malfunctioning appliance or car that decides now is clearly the moment to protest throwing another stressor into the mix. It’s no wonder that we feel stretched thin.
During this busy time of year, we might not realize just how much we are calling upon our immune system. A packed schedule combined with little sleep and perhaps less-than-ideal food choices can contribute to an overextended immune response. The cold weather, grey and shorter days don’t help, either. Our immune system, which is meant to keep us healthy, is now trying to fend off the extras. And if it’s already running on low, you’re giving it even less of a chance to keep you feeling well.
The problem is compounded when our diet isn’t providing the necessary nutrients to support our immune system. This time of year often brings an influx of refined foods, alcohol, baked goods, and comfort foods, which, while convenient and perhaps even momentarily soothing, don’t nourish the body in ways that promote immune function. Even if we’re trying to make healthier food choices, we can still miss out on key nutrients. For example, foods rich in immune-supporting nutrients, like Vitamin C (found in citrus fruits and bell peppers) and zinc (found in pumpkin seeds and lean meats), are crucial for fighting off cold, flu, or other viral infections. Adding to the strain, sleep deprivation or poor-quality rest can leave our immune system running on empty, making it even more susceptible to illness.
Meanwhile, our stress levels can elevate hormones such as cortisol, which suppresses the immune system, further impairing our ability to fight off infections. For those interested, this may sound confusing. You may be asking yourself “isn’t cortisol part of the immune response?”. To which you would be correct. While cortisol is a critical part of the body's immune response, helping to manage inflammation and yes, stress, chronic elevation can have the opposite effect. When cortisol remains high over extended periods, often due to ongoing stress or lack of recovery, it can suppress the production and function of white blood cells, which are essential for fighting infections. This suppression weakens the immune system, making it harder for the body to fend off viruses or bacteria, even as cortisol is meant to be protective in short bursts. So, while cortisol plays a role in managing acute stress or infection, prolonged high levels can leave the body more vulnerable to illness.The added burden of poor or inadequate sleep only makes this worse, leading to a depleted immune system that’s already stretched thin and unable to function at full strength and we didn’t even talk about blood glucose and insulin in this situation.
So what to do?
The Day to Day Tips
Here are some simple, yet powerful, strategies that can help you feel better while giving your immune system the love it needs:
Sleep: Prioritize rest, especially when you’re feeling run down. Aim for 7-9 hours of sleep per night. If that’s not possible, even small naps throughout the day can make a difference.
Hydration: Drink plenty of water throughout the day, and don’t forget to replenish your electrolytes. Magnesium, potassium, and sodium are essential for keeping your immune system in check. We have a few electrolyte combinations we really like for different reasons HERE is our link to 1 on amazon.com
Focus on Whole Foods: Make sure your diet is rich in nutrient-dense whole foods—fruits, vegetables, healthy fats, and quality proteins. Foods like leafy greens, fatty fish, and colorful vegetables help provide a variety of vitamins and minerals, such as Vitamin C and zinc, that support immune function.
Manage Stress: While you can't avoid stress, you can control how you respond to it. Start by auditing your day—ask yourself what’s truly serving you and what’s not. Can you realistically accomplish everything on your "urgent and important" list in a day or even a week? I double dare you to actually time blog everything in a calendar allowing yourself the time you feel it will take—anything off? Next, if something doesn’t feel like a definite "yes," it may need to be a "no." Here’s a thought that really stuck with me: "Don’t build a life that requires constant escaping." And another: "Why make someone a priority in your life when you're just an option in theirs?" These reminders can really help put things into perspective.
Helpful Supplements for Immune Support
As you are getting your lifestyle adjustments locked in, there are several supplements that can help fortify (see what I did there) your immune system during stressful periods:
Vitamin D: This hormone is crucial for immune health. During the winter months, when sunlight exposure is limited, it's often recommended to increase your Vitamin D intake. Now as much as we do agree with Vitamin D’s role and we do agree increasing it for the SHORT TERM especially when sick is very helpful. It is a hormone and not everyone needs supplementation. Just because you live in the north does not mean you need supplementation no more than just because you live in Florida means you don’t.
Vitamin C: Known for its role in immune defense as an antioxidant, Vitamin C is vital for maintaining healthy skin and tissues. It also supports the production of white blood cells. Foods like citrus fruits, bell peppers, and strawberries are excellent sources, or consider a supplement.
Honey: A powerful antimicrobial agent, honey is excellent for soothing sore throats and acting as both a demulcent for dry coughs and a natural cough suppressant (antitussive). It can help support the body’s natural healing process. Manuka honey, in particular, has additional antibacterial properties, but it can be quite expensive.
Honey Tip: Instead of splurging on Manuka honey, consider trying local raw honey from places like Natural Food Pantry, Whole Foods, Healthy Planet, or even a local farm or farmers market. Raw honey is typically cold-processed and retains its natural enzymes and nutrients. Be cautious of honey labeled as "natural," as it's a very generic term that doesn't guarantee quality. When honey is heated or processed, it can lose some of its beneficial properties and become runny and thin.
A quick story: While traveling recently, I grabbed honey from a hotel breakfast to stick to my routine. I was shocked—it was tasteless! No wonder people drown their food in syrup, which is basically just flavorless sweet liquid. If you’ve ever had real, unprocessed honey, you know it’s pure magic in your mouth.
Slippery Elm: This herb is known for its soothing effect on the digestive system and can help with inflammation. It also acts as a demulcent, promoting healing for sore throats and coughs. Any of my clients who have been pregnant with reflux know this is a great one! What many don’t know is slipper elm is also a demulcent and great for dry coughs.
Note: It is worth mentioning that persistent coughs should be investigated as coughing outside of actually being sick with a cold or flu is also a form of “reflux” and could be pointing a finger to low stomach acid and bacterial overgrowth.
Peppermint and Ginger: These herbs are not only soothing for digestive issues but also have anti-inflammatory and antiviral properties. Ginger, in particular, can help alleviate pain and discomfort from colds and flu. Peppermint is another great cough suppressant. (see the note above).
Thyme and Oregano: Both of these herbs have strong antiviral and antimicrobial properties. Thyme also supports respiratory health (helps loosen mucus), while oregano can help ward off infections.
Echinacea: This herb has long been used to help prevent and shorten the duration of colds. It stimulates the immune system and is particularly useful when you’re feeling run down.
Cordyceps Mushrooms: Known for their adaptogenic properties, Cordyceps can help the body adapt to stress and boost energy levels while supporting immune function.
HERE (code: Fortify for 10% off ) is a great combination of eight organic mushrooms including cordyceps but also Turkey Tail and Chaga both being powerhouses in supporting the immune system.
Stress and a busy lifestyle are inevitable, but if you’re constantly feeling run down or sick, it’s a sign your body might need more support. Getting sick happens—it’s part of life. But if it’s happening often, it’s worth taking a closer look at what your body really needs. Prioritize sleep, hydration, nutrient-dense foods, and immune-boosting supplements to help keep your body in check.
These herbs and tips are simple tools to support your immune system when illness strikes, helping to ease symptoms and strengthen your defenses. They’re not magic fixes, but they can help you get back on your feet faster