By Erin Cuff, Functional Medicine Health Coach
Preparing Your Body for Cold and Flu Season
As the days grow shorter and temperatures start to drop, so does our natural exposure to sunlight, fresh air, and seasonal produce. Add in more time indoors, holiday indulgences, and increased contact with others, and your immune system can quickly become overworked. The good news? You can start building a resilient immune system now, long before peak cold and flu season, to give your body the best chance to stay strong all winter.
Why Start Now?
Your immune system doesn’t have an “on” switch that instantly boosts when November arrives. True resilience takes time to build. The habits, nutrients, and rhythms you practice today are what prepare your body to handle the extra stressors of winter, from sugary holiday treats to reduced sun exposure and dry indoor air. When you strengthen your defenses early, you reduce your chances of getting sick and help your body respond more effectively if you do encounter illness.
Nutrition for a Resilient Immune System
One of the most powerful ways to support your immune health is through the food you eat. Right now, colorful produce is in season — berries, peppers, squash, leafy greens — all packed with antioxidants that help protect your cells. Aim to choose whole, unprocessed foods that naturally lower inflammation and support healthy blood sugar levels.
Sugar, on the other hand, can suppress immune function and fuel inflammation. Cutting back now makes it easier to maintain healthy habits once the holidays arrive. In addition, focus on foods rich in vitamin C and zinc, such as citrus fruits, pumpkin seeds, red peppers, and berries. As the weather cools, warm, cooked meals and teas can also help maintain your body temperature, allowing your immune system to focus on defense rather than warming you up.
The Role of Rest and Daily Rhythms
Your immune system resets and repairs itself while you sleep. Consistently getting seven to nine hours of quality rest, ideally at the same bedtime each night, allows your body to maintain a healthy rhythm. Limiting screen time and bright blue light in the hour before bed can help you wind down, as can calming teas or evening relaxation rituals. Think of your bedtime routine as part of your immune protocol, not just a lifestyle choice.
Supporting Your Gut and Managing Stress
A large portion of your immune system lives in your gut, which means your digestive health is directly tied to how well you can fend off illness. Chronic stress can also weaken immune defenses by keeping your body in “fight or flight” mode. Simple daily practices that support your microbiome, stimulate the vagus nerve, and help you relax can make a significant difference in how resilient you feel.
Why Resilience Matters
At Julian Healthcare, we define resilience as your body’s ability to adapt, recover, and respond to challenges, whether that’s fighting off a virus or bouncing back from stress. You were created with the capacity to remember and defend against threats, but that system works best when it’s given consistent, positive input through your daily choices.
Want to Go Deeper?
In our free webinar on immune health, we dive into the specific supplement strategies, advanced protocols, and lesser-known immune-support techniques we use with patients to prepare for winter. You’ll learn how to choose the most effective products, how to time your supplement use for the best results, and the science behind the lifestyle strategies we’ve only touched on here.
Watch the full webinar recording now and start building your strongest, most resilient winter yet.