As we transition in and out of seasons, especially winter, a common question that comes up in my practice is about what we can do to give our immune system an extra boost.
Making it through these seasonal transitions unscathed from seasonal illnesses may seem like a daunting task to take on. But the good news is there are some simple strategies to stay proactive with you and your family’s health!
Here are my top 3 tips that I personally use that give our immune system the extra oomph it needs to stay strong and healthy all year long.
Tip 1: Green Smoothies
We know the food we put in our bodies plays a huge role in how healthy and strong our immune system is… no surprise there since 70% of our immune system lives in the gut!1
An effective and easy way to incorporate healthy, whole foods that are natural immune boosters is to drink green smoothies daily.
Green smoothies that are packed full of things like spinach, kale, blueberries, and ginger (to name a few) make it so easy to give our bodies the nutrients needed to strengthen our immune system–plus they taste great!
Don’t worry parents! There are ways to make green smoothies that aren’t necessarily “green”!
Have picky eaters in your household? This “Berry Strong” smoothie below has all the immune-boosting benefits, and, more importantly, will make it past the sharp eye of your little ones that are not veggie-lovers.
Berry Strong Immunity
Ingredients:
- 1 cup coconut water (hydration and electrolytes)
- 1/2 cup frozen strawberries (antioxidants and vitamin C)
- 1/2 cup frozen mango (vitamins A and C)
- 1/2 clementine or mandarin orange, peeled (for citrusy flavor)
- 1/2 cup fresh spinach (for added nutrients without changing color)
- 1/2 tsp fresh ginger (anti-inflammatory)
- 1/2 tsp turmeric (immune support)
- 1 tbsp flax seeds (omega-3s and fiber)
- 1 tsp (or less) local honey (seasonal allergy support)
Pro Tips!
- If you find that you’re often short on time, you can premix all the solid ingredients and freeze them in Tupperware (ideally glass or BPA-free) so all you have to do is dump the frozen fruits and veggies into the blender, add the coconut water and honey, and blend.
- If you’re going to use these smoothies as a meal replacement, add a scoop of your preferred protein powder.
- You could also add a dose (based on age) of our HKHM Immune Protect IgG powder or HKHM Vit C powder for an extra boost. Just be sure to mix in the powder after you blend up the smoothie to ensure the supplement retains its efficacy. (More on these supplements in the next tip below!)
Tip 2: Immunity Strengthening Supplements
I mentioned our HKHM Immune Protect IgG above (also available in capsules). It’s a purified, dairy-free source of immunoglobulin G (IgG).
This pure form of IgG helps to maintain a healthy intestinal immune system by binding a broad range of microbes and toxins within the gut lumen.2
Another superstar immunity supplement is our HKHM Vit C powder (or capsule).
You’re probably familiar with vitamin C’s reputation as an immune system booster. Remember all those orange juice commercials (before fruit juices were full of added sugar and preservatives)?
HKHM Vit C provides potent antioxidant protection, as it helps combat cellular damage from free radicals caused by oxidative stress, thus protecting health overall.3
Vitamin C also boosts the function of immune cells and is a key nutrient in the synthesis of collagen.
Our HKHM Vit C formula is balanced with calcium, magnesium, and potassium to gently deliver high-concentration vitamin C and reduce the potential of gastrointestinal upset, so it’s safe and easy to take for the whole family!
Tip 3: Cold Plunge
I know this one might not be for everyone, but hear me out! There’s a lot of emerging research showing just how beneficial cold exposure is to our immune system.
In fact, one study took two groups of adults: the control group and the study group. The study group was trained for 10 days on the Wim Hof Method®, which includes cold exposure and breathwork (read more about that in my blog post). The control group was not trained on this technique.
At the end of the 10 days, all research participants were injected with E. coli endotoxin (which would normally make us sick).
The group trained in the The Wim Hof Method® had lower inflammatory markers on blood work and fewer flu-like symptoms. The control group had higher pro-inflammatory markers and more flu-like symptoms.4
If you don’t have access to a cold plunge, try starting with cold showers. One to two minutes in cold water in the morning is a great place to start–you can do it, I promise!
Talk about “cool” evidence for cold plunging! 😁
Whether you’re sipping on a smoothie, adding immune boosting supplements to your routine, or starting your day with some invigorating cold water, each step brings you closer to an immune systems that’s unphased by the changing of seasons.
References:
- 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.
- Doron I, Kusakabe T, Iliev ID. Immunoglobulins at the interface of the gut mycobiota and anti-fungal immunity. Semin Immunol. 2023 May;67:101757. doi: 10.1016/j.smim.2023.101757. Epub 2023 Mar 30. PMID: 37003056; PMCID: PMC10192079.
- Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017; 9(11):1211. https://doi.org/10.3390/nu9111211
- Kox M, van Eijk LT, Zwaag J, van den Wildenberg J, Sweep FC, van der Hoeven JG, Pickkers P. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proc Natl Acad Sci U S A. 2014 May 20;111(20):7379-84. doi: 10.1073/pnas.1322174111. Epub 2014 May 5. PMID: 24799686; PMCID: PMC4034215.
