Flu-Proof Your Life

Winter is in full swing. It’s that time of year, especially for families with young children, when everyone complains about the winter “crummies” or other cold symptoms. Instead of hoping you can stay in the clear or act once you have gotten sick, why don’t we become proactive?

I’m a health coach and a nurse, so my entire job is based on being proactive, not reactive. I approach the cold and flu season the same way: from a proactive perspective, choosing to make decisions that ensure I don't miss out on things I want to. I would encourage you to do the same.

Here are five simple yet effective tips that I use to keep you and your family feeling your best.

5 Tips and Tricks

Washing your hands & high touch surfaces

This is the nurse in me, but washing hands is the MOST effective way to ensure you keep healthy during this season. So, let’s bring it back to the basics. An effective handwash is done for two “happy birthday” rounds, including the front of the then, back of the hand, in between fingers, wrists, and under the fingernails. It’s the most basic and the easiest way to keep yourself and your loved one safe.

Cleaning high-touch surfaces is also really important during this time of year. I use “method all-purpose cleaning spray” to wash all our surfaces at home—countertops, door handles, bathroom, etc. I love this brand because it’s powerful on germs but doesn’t disrupt our endocrine system.

Prioritize immune-supporting foods

It isn’t enough to wash and clean everything; we must also internally support our body and give it the tools to fight germs. Studies show that 70-80% of our immune system cells are in our gut⁶. The gut uses its epithelial lining, reinforced by mucus, to keep out harmful bacteria from the gut. It is also used as a reservoir for antimicrobial cells that can be sent to the body to support against pathogens⁶. The consistent connection between the gut-micros and the epithelial lining helps the body continuously communicate about the immune system. If this lining becomes loose or disjointed, the body will experience inflammation and infection⁷.

Creating a rainbow plate is one of the easiest ways to ensure a strong gut lining. If you are unsure what I mean by this, read my previous article here. Food color is important because it comes from various phytonutrients, aka. plant nutrients. Each color correlates to a different nutrient, so if you are focused on getting the most colors in a day, you have a better chance of getting every phytonutrient needed for your gut and, therefore, support your immune system.

Specific methods I use daily to support my immune system include:

• Warm tea with ginger, turmeric, honey, black pepper, and cayenne

• Almonds and other seeds

• Citrus foods- there is a reason they are in season in the winter!

• Leafy greens (kale, spinach, arugula)

• Bone broth

Get appropriate rest

Rest is the best medicine for our bodies. Coming off the holidays can be challenging. Many people likely didn’t get enough sleep or enough chill time. During the winter, it is extremely important to get 7-9 hours of sleep per night (and a reminder that some women need 9-10 hours).

Studies show that you are three times more likely to develop a cold when you lack sleep. This is because while you sleep, your body uses this time to repair itself. Your brain sorts through all the learning from your day, stores the memories, and eliminates any toxic chemicals. Your body focuses on repairing muscles and cells it can while also clearing out any damaged or harmful cells that are unable to be repaired. It is also when the body rebalances our hormones, restores energy, and resets our nervous system¹ .

When your body doesn’t sleep enough, it ends up short-changing one of these functions, making you vulnerable to infection.

Move your body

Exercise is one of the pillars of health in the HealthE Wellness model, and because it supports your immune system, it is one of the many reasons I value it.

Studies show that 60 minutes of aerobic exercise enhances immune function by increasing immune-supporting cells and reducing cortisol levels² . High cortisol levels increase the chances of infection and disease. Exercise also reduces overall inflammation and improves the circulation of key immune cells.

Moving our bodies daily is the best way to ensure a healthy immune system. There is a significant component effect: the more regular exercise we get, the better our body is at immunosurveillance and reducing systemic inflammation. 

Types of aerobic exercise:

• Walking

• Cycling

• Running

• Swimming

• Dancing

Supplements to consider

Some supplements can support a healthy immune system. Before starting any supplementation, consult your healthcare provider.

• Zinc

  • Zinc helps develop and function key immune cells. Adequate amounts of zinc help ensure the body can adequately remove damaged cells³ .

• Elderberry

  • Elderberry supports the immune system, specifically when fighting a respiratory virus. It enhances specific immune cells that help defend the body against infection, and it can also help prevent respiratory illnesses⁵ .

• Echinacea

  • Studies show that echinacea helps activate and respond to specific immune cells. However, it is also known as a non-specific immune-supporting herb, which means that it helps the immune system broadly⁸ .

Some upcoming events:

• Join my FREE 7-day happiness challenge. To join, fill out this form. What to expect:

  • a small group of like-minded individuals

  • a daily theme and exercise to complete on your own time throughout the day

  • group support, conversation, and accountability

  • At the end of the 7 days, you will be left feeling confident in knowing easy ways to cultivate inner fulfillment, peace, and joy

• I’m offering 30% off sessions between now and January 31st; use the code HEALTHEHOLIDAYS link here

Resources

_{1 Eunice Kennedy Shriver National Institute of Child Health and Human Development (NICHD). (n.d.). What happens when you sleep? NIH. Retrieved January 23, 2025, from https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/what-happens}

_{2 Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci. 2019 May;8(3):201-217. doi: 10.1016/j.jshs.2018.09.009. Epub 2018 Nov 16. PMID: 31193280; PMCID: PMC6523821.}

_{3 Shankar AH, Prasad AS. Zinc and immune function: the biological basis of altered resistance to infection. Am J Clin Nutr. 1998 Aug;68(2 Suppl):447S-463S. doi: 10.1093/ajcn/68.2.447S. PMID: 9701160.}

_{4 Shim JA, Ryu JH, Jo Y, Hong C. The role of gut microbiota in T cell immunity and immune mediated disorders. Int J Biol Sci. 2023 Feb 13;19(4):1178-1191. doi: 10.7150/ijbs.79430. PMID: 36923929; PMCID: PMC10008692.}

_{5 Wieland LS, Piechotta V, Feinberg T, Ludeman E, Hutton B, Kanji S, Seely D, Garritty C. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi: 10.1186/s12906-021-03283-5. PMID: 33827515; PMCID: PMC8026097.}

_{6 Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ. The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients. 2021 Mar 9;13(3):886. doi: 10.3390/nu13030886. PMID: 33803407; PMCID: PMC8001875.}

_{7 Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012 Jan-Feb;3(1):4-14. doi: 10.4161/gmic.19320. Epub 2012 Jan 1. PMID: 22356853; PMCID: PMC3337124.}

_{8 Zhai Z, Liu Y, Wu L, Senchina DS, Wurtele ES, Murphy PA, Kohut ML, Cunnick JE. Enhancement of innate and adaptive immune functions by multiple Echinacea species. J Med Food. 2007 Sep;10(3):423-34. doi: 10.1089/jmf.2006.257. PMID: 17887935; PMCID: PMC2362099.}