Fighting Off Sickness in "Flu Season"
We’re heading into what everyone calls “flu season,” but let’s pause for a second. Is it really just the time of year that makes people sick, or is it something deeper? I started to think about this when I started getting frequently sick all year round (like getting sick in the spring time!?)
Think about what happens during the holidays...We eat more sweets (pumpkin pie for me pleaseeee!!), move less because our schedules get crazy, and stress levels skyrocket with travel, family dynamics, and endless to-do lists.
All of that raises our cortisol levels, and when not managed it throws our immune system off balance...Then BAM! We’re more likely to catch something.
So maybe “flu season” isn’t just a coincidence. Maybe it’s our body’s way of saying, “Hey, I need a little extra care right now.”
Our immune system is a gift, designed with incredible wisdom!!! It is so so cool!! When we treat our bodies like the temples they are- resting, nourishing, and grounding ourselves- we’re not just fighting off colds...
we’re strengthening the very system that keeps us well all year long. Here are some of my favorite ways to support your immunity naturally this season.
1. Nourish your gut, nourish your immunity
I'll never stop talking about the gut microbiome. About 70 percent of your immune system lives in your gut, and that connection between digestion and defense is hugeee. A balanced gut helps regulate inflammation and strengthens your immune response. Fill your plate with fiber-rich veggies, fermented foods like sauerkraut or yogurt, and antioxidant-rich foods like berries and green tea. Think of it as feeding the good bacteria that protect you from the bad stuff. Refer to past blogs for lots of food ideas!
2. Sleep and Repeat
Rest isn’t lazy—it’s essential. There is a difference between laziness and rest, and many people have been taught to believe that we can "rest when we are dead." This will lead to quicker burnout. Forget what you were taught and see what happens when you prioritize the rest your body is asking for. When you skimp on sleep, your body produces fewer cytokines, the proteins that help fight infection. Aim for 7–9 hours each night, and try to wake up and go to bed around the same time. That rhythm keeps your hormones, energy, and immunity steady.
3. Move your body regularly
Movement is medicine, as we've talked about. It helps your immune cells travel through the body, lowers stress hormones, and keeps your lymphatic system flowing. Whether it’s a morning walk, yoga, or dancing in your kitchen (makes cooking more fun!), movement tells your body, “We’re strong and adaptable.” You don't need to be running hill sprints every day, but just consistently moving makes a huge difference.
4. Manage your stress intentionally
Stress weakens the immune system faster than almost anything else. Chronic stress raises cortisol and inflammation, making it harder for your body to fight off viruses. I like to think of stress management as soul care—breathing deeply, praying, journaling, or spending quiet time outdoors. These moments of stillness remind your body that it’s safe and supported.
5. Prioritize hydration and simple nourishment
When you start to feel run down, simplicity is your best friend. Warm teas with honey, broths, and soups help your body recover while keeping you hydrated. Add in vitamin C–rich foods like oranges, bell peppers, or kiwi. And skip the processed sugar...it feeds inflammation and slows down healing.
I've seen someone say before that if the food or sweet isn't a "HECK YESSSS" then its a "heck no!" and often leads you feeling like you shouldn't have eaten it anyways. I'm not a food therapist and we all have different relationships with food, but that thought process before eating sweets has realy helped me decrease my intake and only eat the sweets I would really enjoy.
6. Get sunlight and essential nutrients
Even a few minutes of sunshine can lift your mood and boost vitamin D, which is key for immune health. I know it feels impossible with DayLight Savings, but go touch sunny grass during your lunch break! People are low in vitamin D during the winter, so getting outside daily,or talking to your doctor about supplements, can really help.
7. Listen to your body
Sometimes your body whispers before it screams. When you feel yourself getting tired or foggy, don’t ignore it. Rest. Nourish Joself (lol). Breathe. God designed your body with built-in wisdom—it knows how to heal if we give it what it needs.
Taking care of your immune system isn’t about avoiding sickness completely—it’s about building resilience so you bounce back stronger. The best prevention comes from consistency, calm, and compassion for your body.
References
Segerstrom SC. Psychological Stress and the Human Immune System. Psychological Bulletin. 2004. https://pmc.ncbi.nlm.nih.gov/articles/PMC1361287/
Dhabhar FS. The Impact of Everyday Stressors on the Immune System and Health. Springer Nature. 2014. https://link.springer.com/chapter/10.1007/978-3-030-16996-1_6
McEwen BS. The Immunology of Stress and the Impact of Inflammation on the Brain and Behaviour. BJPsych Advances. 2021. https://doi.org/10.1192/bja.2020.82
Lofgren E. Influenza Seasonality: Underlying Causes and Modeling. Journal of Virology. 2007. https://doi.org/10.1128/JVI.01680-06
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