Natural Ways to Keep Your Immune System Strong!
October 14, 2025
by Morayma MaKay
Writer / Blogger & Content Creator
Adulthood Rewired
Biography: Morayma Makay is a fashion model, mother, and writer. She has
dedicated the last 20 years to working in the fashion and health fields as
both a researcher and content creator.
“All season long.”
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As the weather cools down and the days grow shorter, we know what’s coming…cozy sweaters, warm soups, and, unfortunately, cold and flu season too. While it’s impossible to avoid every germ that crosses your path, there’s plenty you can do to strengthen your body’s natural defenses and stay resilient. So, instead of waiting until you’re already sniffling, this is the perfect time to focus on some deliciously holistic ways to keep your immune system in top form throughout the season!
Food Is Medicine
Let’s start with the foundation, because you truly are what you eat. Food is medicine, especially when it comes to immune health. Garlic, for instance, has been used for centuries as a natural antimicrobial and it helps the body fight off bacteria and viruses while also supporting heart health. Ginger is another superstar, known for its anti-inflammatory and warming properties and can be added to tea, soups, or stir-fries for a gentle daily boost. Citrus fruits, bell peppers, and berries bring in that all-important vitamin C, which supports immune cell function and helps your body recover faster if you do get sick, and don’t forget about zinc-rich foods like pumpkin seeds, chickpeas, and lentils. Zinc plays a key role in helping immune cells communicate effectively.
Speaking of beneficial foods, soups and stews can be your secret health weapon in colder months. Bone broth, in particular, is rich in minerals and amino acids that support gut health, and since so much of your immune system resides in the gut, keeping it healthy helps everything else run smoothly too. Try tossing in plenty of colorful vegetables, leafy greens, and a few herbs for an extra layer of protection!
Get Your Herbs In
Herbs are another gentle yet powerful way to give your immune system a bit of extra natural assistance. Elderberry is a classic and is full of antioxidants. Used for centuries in Europe for health and wellness, it has been shown in some studies to effectively shorten the duration of colds and flu. Echinacea is another go-to herb that can help your body mount a quicker immune response at the first signs of illness. Adaptogenic herbs like ashwagandha and astragalus can be helpful, too, because they support your body’s stress response, and since chronic stress can weaken immunity, keeping calm and balanced is part of the prevention plan.
Supplement Your Health
Supplements can also play a role, especially if your diet isn’t providing everything you need. Vitamin D is a big one especially since we get less sunlight in fall and winter, and many people become deficient without realizing it. Adequate vitamin D levels are linked to better immune function and reduced susceptibility to respiratory infections. Probiotics are another smart addition, as they help maintain the delicate balance of good bacteria in the gut, where so much immune activity takes place. A daily probiotic or even fermented foods like sauerkraut, yogurt, kombucha or kefir are definitely worth adding to your diet.
More Holistic Steps To Health
Hydration often gets overlooked in colder weather, but staying hydrated is very important for keeping mucous membranes moist which is your body’s first line of defense against viruses. Herbal teas like chamomile, peppermint, and lemon balm not only help you hydrate but also calm the mind and soothe the digestive system. A squeeze of lemon or a drizzle of honey adds flavor and extra antioxidants.
Holistic health isn’t just about what you eat or drink. It’s also about how you live. Prioritizing sleep is one of the most effective things you can do for your immune system. Try to get in seven to nine hours each night, and keep your bedtime routine consistent. Your body does its best repair work while you sleep, and lack of rest makes you more vulnerable to getting sick. Movement matters too, so try some gentle exercise like walking, yoga, or stretching to help circulation and lymph flow, which also supports immune activity.
Another thing to remember is not to underestimate the role of stress management. Chronic stress can suppress immune function, so building in moments of calm is a must. Deep breathing, time outdoors, journaling, or simply disconnecting from screens for a while can all make a difference. Your immune system thrives when your nervous system feels safe and supported.
This fall and winter, nourish your body with real food, add some herbs and supplements to your shopping list, rest well, and keep your stress in check. By supporting your immune system holistically, you’re giving yourself the best chance to stay strong, vibrant, and ready to enjoy the season sniffle-free!
