Natural Immune Support for the Cold and Flu Season

Natural Immune Support for the Cold and Flu Season

As the seasons transition to fall and we find ourselves spending more time indoors, the prevalence of colds and flus tends to rise. It’s crucial to take a proactive approach in bolstering our immune system, preparing it for the heightened risk of illness.

Here are some effective nutrition and lifestyle strategies to help fortify and maintain a robust immune system:

Spend time outside in nature

A study conducted in Japan revealed that immersing oneself in the forest, also known as forest bathing, can enhance the production of immune cells that combat infections. Remarkably, the positive effects persist for more than 30 days after the forest experience.

Engaging in a leisurely hike, at a minimum of once a month, presents a splendid opportunity to fortify the immune system.


The practice of alternating between hot and cold water has remarkable benefits for circulation, energy levels, and immune function. This revitalizing technique can be effortlessly incorporated into your daily shower routine.

A recommended starting point for most individuals is to spend 30 seconds under warm water, followed by 10 seconds under cold water, repeating this sequence three times.

Increase intake of antioxidant-rich foods

Increase intake of antioxidant-rich foods

Vibrant and fresh vegetables and fruits are packed with a wide array of vitamins, minerals, and antioxidants that play a crucial role in bolstering the immune system.

Some particularly beneficial foods include nutrient-rich dark leafy greens, juicy berries, crunchy carrots, succulent tomatoes, vibrant peppers, versatile squash, hearty pumpkins, flavorful artichokes, and crisp apples.

Increase intake of immune-supportive mushrooms

Numerous varieties of mushrooms, such as shiitake, reishi, maitake, chanterelle, oyster, turkey tail, and button mushrooms, contain beta-glucans. These compounds are known to enhance the immune response and aid in fighting infections.

By incorporating these mushrooms into your diet, you can harness the power of food as medicine. It’s a fantastic way to optimize your health and well-being.

Limit refined sugars

Consuming excessive refined sugars can have a detrimental effect on the immune system, making it important to limit their intake. While it may be challenging to completely avoid them, making a conscious effort to minimize consumption can yield significant benefits. Embracing the delightful taste of fresh fruits can serve as a delightful and healthier alternative.

Prioritize quality sleep

Prioritize quality sleep

Adequate and consistent sleep is crucial for optimal immune function. During sleep, our bodies undergo significant repair and recovery processes. Lack of sleep can weaken our immune system, making us more susceptible to illness. As the days grow shorter, establishing an earlier bedtime can greatly enhance both the duration of our sleep and our immune function.

Continuing to prioritize your health in these ways is an excellent strategy for strengthening your immune system. 

Taking proactive steps allows you to not just survive, but thrive, even in the midst of the cold and flu season.  So take action! 

From the food we eat to the lifestyle choices we make, we can serve as our strongest defense against illness. Stay healthy, stay strong, and let’s embrace the power of our body’s natural immunity!

Schedule a 10 minute consultation at

Dr. Caitlan Gignac
Naturopathic Doctor San Jose


Our Services

Your health is one of your greatest assets. At Naturopathic Family Health in Willow Glen, California, our goal is to help you cultivate that asset and take control of your health and well-being.

Learn More

Sign Up For Our Newsletter

We’ll update you with our latest news and naturopathic health topics that impact you.