Winter is coming.
No, like, it really is coming! Now that we have a new puppy, I spend a lot more time outside in the middle of the night than I would like to. But, you know, small puppy bladders make for frequent potty trips. And, there’s no way I’m scrubbing pee out of the carpet…again. Anyway, it’s cold outside! I mean, I might live in the southern United States, but we definitely see our fair share of cold weather. And, cold weather = more sickness. Maybe it’s the fact that school is, once again, back in session and tons of kids are in close contact with one another, maybe it’s the fact that the rhinovirus peaks around the beginning of winter, or maybe it’s the cold weather itself. One thing is for certain though, it’s not called “flu season” for nothing. EVERYONE is getting sick, but you don’t have to.
Of course, I’m not going to promise you won’t get sick, sometimes it’s just going to happen. But, by boosting your immune system naturally, you are giving your body a better chance at fighting these bacterial and viral illnesses. This usually means fewer illnesses for you, and when you do get sick, you’re likely to beat it faster.
So, without another delay, here are my 5 favorite ways to naturally boost your immune system.Â
1. Elderberry
Elderberry has been used as a medicine for hundreds of years. This berry, the Sambucus nigra or black elderberry, grows naturally throughout Europe and America. Recently, new research has gone into this plant for its incredible immune boosting, and antiviral properties. Some studies have shown that certain nutrients found in the elderberry can enhance immune function and response by acting as messengers[1]. Curious about its actual benefits, several studies have been conducted that have shown elderberries greatly inhibit flu-like symptoms[2,3]. As it grows in popularity, more studies pop up around the world that can do nothing but praise the versatility and benefits of the elderberry. One study found significant improvement of symptoms, including fever, within 24-48 hours of taking the first dose of elderberry. About 90% found a complete cure within 2-3 days[4].
It really is no surprise. Elderberry is packed full of nutrients, antioxidants, and antivirals. It truly is a perfect way to keep your immune system functioning at its peak performance. My family likes to take elderberry, daily, between October and March in order to stay as healthy as possible. There are some options for premade elderberry syrup
, but homemade works just the same (and tastes better too!). It’s actually cheaper to go homemade, and it’s always fun to make your own medicines-that way you know exactly what’s going in there.Â
You can use my recipe (which is also baby-friendly) to make your own elderberry syrup here.
2. Sleep
I know, this one is so much easier said than done, especially when it comes to all those who are still up every few hours (like me!), but sleep is vital for a healthy immune system. Sleep deprivation, even for a night or two, can mimic the same effects that physical stress has on the body[5]. The NIH has thoroughly investigated and researched sleep and its effects on our immune systems, and “the available studies have accumulated quite consistent evidence that sleep indeed essentially contributes to the regulation of adaptive immunity.”[6] Of course, we know that newborns and infants sleep all day long and, for the most part, we let them sleep. But, are you and your children getting enough? The Sleep Foundation recommends that school children (between 6-13) should be sleeping between 9 – 11 hours per night. Teenagers should be sleeping between 8 – 10 hours. And adults should be getting about 7-9 hours of sleep per night[7].
My husband’s days off are the days when I’m really able to catch up on any lost sleep, but cosleeping has really helped my ability to get a good night’s rest.
3. Probiotics
It’s no surprise. Gut health is vital to a healthy, functioning immune system[8].Maybe the phrase you are what you eat wasn’t that far off after all. Recent research has shown that gut microbiota are absolutely crucial to the immune system, and if these are not communicating properly, possibly because of an unbalanced level of bacteria in the gut, your immune system is already weakened[9]. We don’t consume dairy products very often, but sometimes it’s tough to say ‘no’ to a tall glass of raw-milk kefir.
Probiotic supplements and including more fermented foods into your diet are excellent ways to naturally increase the probiotics in your gut. Consuming too much sugar is the top way to wreak absolute havoc on your gut.
You can find a quality probiotic here. For my kids, I just break these capsules open, and use half in a smoothie.
4. Vitamin D
What is one thing that diminishes with people, across the board, when the weather gets colder? Sunlight. With the shorter days, the kids spending hours in school, and the colder temperatures, it’s seems almost impossible to receive your recommended 2,000 IU of daily Vitamin D. But this doesn’t change the facts: Vitamin D deficiency has a huge effect on your immune system[10].In 2009, Oregon State University issued a press release that said
“A new study has concluded that one key part of the immune system, the ability of vitamin D to regulate anti-bactericidal proteins, is so important that it has been conserved through almost 60 million years of evolution and is shared only by primates, including humans – but no other known animal species.”
A Japanese study showed that 58% of schoolchildren who were taking a Vitamin D3 supplement were less likely to catch the flu virus[11]. So, you may benefit from rethinking your flu vaccine, which is less effective than the vitamin[12]. So, before signing up for a whole host of possible side effects, you may just benefit more from a simple supplement.
You can find a D supplement I recommend here.
5. Vitamin C
What is one thing you remember being told to drink when you were sick? Orange juice. The reason for this isn’t complex: Vitamin C plays a vital role in immune function and response, as the cells need it in order to perform their task[13]. For a long time though, it was just brushed off as an old wive’s tale. Recent research is backing our grandmas up, though[14].
 “adversely effects the physical and mental growth of children and can impair their immune defenses.”
One of my FAVORITE ways to get a nice boost of Vitamin C is with my own homemade Vitamin C Powder.
Making this powder is extremely easy. For about 1/2 cup of powder, peel 4 organic oranges. Be sure to wash the oranges beforehand to get rid of any insect eggs or residue. It is VITAL that these are organic oranges. Conventional orange peels are not suitable because of their ability to absorb the harsh chemicals used on them. Toss the peels into the oven, at the lowest setting, for approximately 4-6 hours.Â
Blend the dried peels in a blender and, for a finer powder, mix them in a coffee grinder. Take 1 tsp daily, and up to 3 tsp when sick. One of the easiest ways to ingest this is, like most powdered supplements, mixed into a smoothie. Orange peels are bitter, and these are no exception, so I really don’t suggest mixing it with water or your coffee. Another easy and convenient way is to just put it into capsules
 yourself.
There are so many natural ways to get your immune system functioning the best it can for the winter, and adding even some of these tips into your life can really make this winter the best one yet. Be well.
Until next time,
Savannah
We do all of the above except the home made vitamin C powder. I didn’t even know you could do that!
How awesome! Do you find that your family stays generally healthy during the wintertime? Definitely give the Vit. C powder a try-it’s too easy not to! <3 Thanks for reading, Roxanne (:
Love all of these! We do all of them, and we do essential oils too! It really helps to prevent or greatly shorten illnesses around here 🙂
YES, that is so awesome!!! Thanks so much for reading, Stef (:
I keep hearing about elderberry. Really do need to check it out.
You totally should, Susan, it’s such an amazing little thing, and not too expensive at all! From what I’ve heard, if you’re a Walking Dead fan, Hershel made a batch of it one time, haha. Thanks for reading <3
All great tips! I’ve yet to try elderberry syrup, but we need to get some. I’ve also got to get back into the routine of getting everyone to take their probiotics and vitamins. Thanks for the reminder.
It’s soooo easy to fall out of that habit! But gut health is soo important around this time of year (: Thanks so much for commenting, Shann <3
I’ve heard of elderberry. I’m going to check out your recipe. My husband had to do mandatory flu shots for the military but he always ends up getting the flu. This will be good for our family.
Ahhhh!!!
The flu shot is no bueno, and I’m sorry your husband was forced into them. What a bummer that he still ended up with the flu…
Definitely let me know what you think of the elderberry recipe! Thanks for commenting <3
These are superfoods. I have research many of them but i have never heard of elderbery.
YES! Isn’t it insane how FOOD can impact your health! I think that’s one thing many people seem to forget Ashley, so thank you for pointing that out! Definitely look into elderberry-it is hugely beneficial, especially around this time of year <3 Thanks for commenting!
My mother swears by elderberry juice! These are great tips. It is easy to neglect our health during the winter months especially with all the busyness of the holidays. Thank you for these very doable tips.
I definitely agree!! Listen to your mama’s advice (: Thanks for reading!
I need to find some elderberry juice. Love all your tips.
Thank you so much, Candy!!
Im always looking for new ways to boost my immune system. Everyone in my office is always gettin me sick! Never heard of Elderberry, will have to give that one a try. Thanks for sharing!
Yess, I hate when I’m surrounded by illness, yuck!! Hope you have a healthier winter this year, Mary! <3
We get sick so often in the winter and I’m tired of it. I know I need to add more sleep to my routine and Vitamin D to all of our daily vitamins! I’m going to try elderberry juice too. Thanks for the great article!
Sleep is the hardest one because, as a mom, it’s something we have little control over!! But yes, adding some Vitamin D and elderberry will be a huge help! Thanks for reading, Aliza <3
I love that sleep is on here. It’s so true, if I don’t sleep enough I’m definitely more prone to getting sick.
It really is crazy how much sleep affects your body’s ability to fight off illness. But, it NEEDED to be on the list, because it really is that important. Thanks so much for reading!!
Ok I’m not going to lie, as I was scrolling down I saw the Elderberry picture and thought “OOH Yay! Red Wine! I can check that one off!” haha. But in all seriousness, thanks for sharing this. These are some great tips and my immune system is terrible, so this post will definitely come in handy.
Ahahahahahaha!!!! Well, red wine definitely can’t hurt!
I totally feel you, Victoria, getting sick all the time absolutely sucks! But, trust me when I say that adding even ONE of these will really help you this winter! <3 Thanks for reading!!
Vitamin D and probiotics (via yogurt) are my go-to’s for staying cold-free during winter season. When I do start to feel a cold coming on (sore throat) I take Oil of Oregano to help keep the cold at bay.
Sleep is the one I really need. As I am writing this I have been woken this morning at 5.15 by my toddler and so I am lacking alot of sleep. #KCACOLS
The home made vitamin powder sounds ideal! It’s so important to look after ourselves. We’ve started drinking daily probiotics and I’m hoping any winter bugs will stay away! Thanks so much for sharing at #kcacols hope to see you back next time!
I am so guilty of lacking sleep. When the weather turns colder, I sneak out and work on my computer while my kids are asleep. I’ll start getting enough sleep and start the kids on probiotics too and pray for a cold-free season!
Elderberry was my go to during my pregnancies. Such a great way for boosting the system. Love these ideas, thank you! #KCACOLS
My immune system is such crap that I really need to work to keep it boosted. I knew about Vitamin C and sleep but had no ideas about the others. Thank you!
We used elderberry when we feel a cold coming on. I also am starting to use essential oils to help prevent asthma attacks for the kids. Thanks for sharing.
I have never tried Elderberry, but have already added that to my list of future adventures to embark on. I am a total believer in Vitamin D. I get so grumpy and sluggish in the Winter when I don’t see sunlight for many days. I have made the habit of getting myself outside at least for a few minutes every day in the Winter months.
I love sleep! I always feel so much better when I’m fully rested. I do notice in the winter I’m way more tired than in the summer though.
Interesting read, thanks for sharing X #kcacols
Great tips! I love green tea and echinacea in addition to this list!
Rachel | http://www.theconfusedmillennial.com
Excellent list! I am going to incorporate more elderberry into my diet thanks to this! 🙂
Wow, some great tips here. I hadn’t heard about the benefits of Elderberry. I’m certainly going to look into this and have bookmarked your homemade recipe! Thanks for the tips 🙂
Great tips here. Love the vitamin D tip, and didn’t know it was more effective than the flu shot. Too bad I can’t spend more time outside in the daylight hours to get that naturally haha.
I had no idea that elderberries were good for the immune system! Great tips here to try and keep me healthy this winter, thanks! x #KCACOLS
Love these tips! Natural options are always worth trying and as you said, if you make yourself, you know what you’re taking. I’ll definitely be checking out the elderberry syrup, thanks #KCACOLS
These are great tips – I’m saving this post so I can definitely implement these tips!