Written by: Amanda Phillips

Daylight hours are at a minimum, and temperatures are well below freezing—so, yes, cold and flu season is most definitely here. If you have been diagnosed with a chronic disease or cancer, the cold time of year can be a real challenge. Usually, the inability to fight off seasonal bugs is due to weakened immunity, and recovery from even a minor cold may take longer—or even cause symptoms to worsen.

But here is the positive side: by taking proactive steps to support your immune system, you can help the body be strong and resilient. Here's how to fortify your immune system with natural remedies during autumn and winter so that you can navigate these seasons in a much healthier manner.

Nutrition and Immunity-Enhancing Foods

Your diet can be a very good friend to your immune system. Including immunity-boosting foods in your meals can help keep the bugs away and keep you healthy through the cold months. Focus on the following:

• Citrus Fruits: Oranges, grapefruits, lemons, and limes are all rich in Vitamin C, which can help increase the count of white blood cells (WBCs) and improve your body's response mechanism for immunity.
• Leafy Greens: Spinach, kale, and Swiss chard are packed with antioxidants, vitamins, and minerals that support immune health. These vegetables are also great sources of iron, which helps carry oxygen throughout the body.
• Garlic: This strong herb contains allicin, which has antimicrobial properties capable of keeping infections away. Add it to soups or stir-fry dishes for flavor and added immunity.
• Ginger: With its anti-inflammatory properties, ginger can soothe the throat, reduce nausea from cold and flu, and boost immune response. It works well in teas, smoothies, and homemade soups.

By paying attention to nutrient-dense foods, you ensure that your body receives the vitamins and minerals it needs to stand strong throughout the cold-weather months.

Hydrate

Hydration is equally important in winter as it is in summer, even though we may not feel as thirsty in colder weather. Drinking water helps flush out toxins, keeps mucous membranes moistened, and keeps everything running—which is essential for immune support.

Try to drink at least 8 glasses of water a day. If plain water is unappealing in the cold, switch to warm herbal teas, broths, or even hot water with lemon and honey. Besides being hydrating, these drinks can soothe sore throats and congestion.

Herbal Supplements

To further support your immune system, consider adding herbal supplements to your routine. Herbs like echinacea, elderberry, and astragalus have been shown to augment the immune response and help prevent colds and flu—or at least shorten their duration.

If you’re looking for targeted immune support, try BeWell's Immunity Tincture. Take it with water or tea to boost your immunity with this blend of powerful herbs.

Get Plenty of Sleep

Sleeping is one of the best ways to help your immune system. When you sleep, your body makes proteins called cytokines, which play a role in fighting infection and reducing inflammation. Getting less than enough sleep lowers the production of these protective proteins, increasing your susceptibility to illness.

Aim for at least 7-9 hours of sleep per night. If pain or other symptoms make this difficult, try establishing a calming bedtime routine, use a weighted blanket, or enjoy a warm cup of herbal tea before bed.

Stay Warm

Cold weather can be especially tough if you have autoimmune illnesses or other chronic diseases. Staying warm supports circulation, relaxes muscles, and reduces the chance of flare-ups. So bundle up, put on your warm socks, and add some extra warmth at home with BeWell's Infusion Day Blanket.

Manage Stress

Stress can weaken your immune system. The stress response releases hormones that lower immunity, making it easier for you to get sick. Manage stress by incorporating relaxation techniques into your daily routine, such as deep breathing, meditation, or light stretches. Even a few minutes of focused breathing each day can help calm the nervous system and boost immunity.

Conclusion: Be One Step Ahead with Your Immune Health

Cold and flu season can be a challenging time, especially if you have a chronic disease or a compromised immune system. Fortunately, there are natural ways to support your health. By focusing on nutrient-dense foods, staying well-hydrated, using herbal supplements, getting enough rest, and minimizing stress, you can arm your immune system to handle the colder months.

Remember, it’s not just about keeping the bugs at bay but giving your body the best tools to send them packing once they arrive. Stay warm, be well, and approach the winter season with proactive immune health.