Ah – sweet sweet summer is winding down and as we begin to prepare for all of the fun and lovely things that come along with the winter months (Halloween costumes and pumpkin spice anyone?) it’s a great time to prepare your immune system for the height of flu, cough and cold season. What better way to simplify your life than to avoid getting sick in the first place?

Getting your bod into a routine now that protects and builds your immune system will pay off over time. Quit using your PTO on sick days and enjoy a fun vacation this winter instead – a little TLC goes a long way.

Lauren Zielinski is a Certified Nurse-Midwife, and the founder of a grassroots women’s health movement called New Moon Rising Events. New Moon Rising works in cities across the US to hold free, day-long workshops that foster discussion about reproductive health, political advocacy, natural medicine options, and community connections.

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Don’t skimp on shut-eye! Get in the habit now of turning in early so you can catch between 7-8 hours of zzz’s every night. Your body will thank you – literally –  for the rest of your life.

While you’re sleeping your body releases important immune proteins called cytokines. These guys act as immune messengers, and when you’re exposed to a bug or on the cusp of getting sick, cytokines tell your immune cells to ramp up in number in order to fight off that bug before you physically get sick. Not getting enough sleep means not having the cytokine stores to fight off a bug in the first place.

Additionally, long-term lack of sleep (routinely less than 7-8 hours per night) has recently been linked to an impressively increased risk of obesity, diabetes, heart attack, stroke and high blood pressure. Whoa!….Totally worth it for the short and long term to turn in early, Oh and just an FYI – sleep researchers say that “catching up on sleep” after you’ve worn your body down is actually not a thing that works – the only way to reap the restorative benefits of sleep is by getting your time in – every night! Beauty sleep has never felt less indulgent – it’s amazing for you!

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 Get cha Vitamin D my friends! Proper stores of Vitamin D have been directly linked to lower rates of the flu and other illnesses. If you’ve never heard – your body needs sunshine in order to synthesize vitamin D and the majority of us – due to our largely indoor culture -lack the correct levels. Spending 20-30 minutes per day in the sun can give you your needed daily dose. If you don’t have the bandwidth in your schedule for daily sun baths (doesn’t it sound fabulous though?) grab a supplement at your health food store and take 2,000 IUI’s of D3 per day. I personally love this brand for their simple clean ingredients.

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Did you know that mushrooms are actually amazingly healing and not just a recreational weekend music festival drug you’ve heard about from your hippie co-worker? They have been getting a lot of recent attention in the health-nut community for their ability to increase immune system cells that are responsible for attacking illness. In a recent study published by the national institute for health, women who were on chemotherapy and had very weak immune systems were given shiitake and maitake mushroom therapy and had increased rates of survival due to their stronger immune systems….Very legit!

So where do you get these healthy mushrooms? For daily immune support during flu season check out your natural health food store. I also personally really enjoy the taste and convenience of the spray bottle in this brand.

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Everyone knows stress is no bueno – but did you know chronic stress may actually weaken your immune system? Chronic stress increases a hormone called cortisol – sustained elevation of this hormone suppresses the immune system after time. If you notice that stress levels have been in high gear for longer than normal, perhaps brainstorm on some ways you can insert self care to counter balance, your immune system will thank you. In other health research news – yoga is actually proven to lower cortisol levels, wink wink.

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Booze Less  

We live in a pretty drinking-centric culture these days and often times we don’t think twice before saying yes to a glass of wine or a happy hour invitation. Because of this its good to know that well established research shows that after getting “tipsy” or “drunk” your immune system is drastically lowered for up to 24 hours after consumption leaving you vulnerable to illness at a higher rate than if you watched Netflix at home with your cat instead. Research also shows that people who consistently use alcohol use have higher rates of respiratory illness over time – hence daily doses of boozing at home can also be an issue. If you’re really worried about your immune system or know you’ve been around a lot of sick people recently, think twice before over-doing it at your next happy hour. Maybe grandma had something when she said to be careful and not drink more than one cocktail on that tinder date you went on last week…

  1. 1
    This Main Line Life | August 23, 2018 at 10:48 am

    That’s a great article. We never think about cold and flu season until until we get sick and then it’s kind of too late.

  2. 2
    Beth | August 24, 2018 at 3:50 pm

    I love this, sleep, sunshine and less booze but good food is so good for the soul! xx

  3. 3
    Michelle & Watson | August 24, 2018 at 8:52 pm

    It’s crazy how much even two nights of less than 7-hour sleep wears me out! Can’t agree enough with that bullet.

    Woof Xo,
    Michelle & Watson


  4. 4
    Whitney | August 28, 2019 at 9:01 am

    I love seeing articles like this recommending natural options for immunity instead of more pharma products! One thing I would note is that a person would need to sunbathe WITHOUT sunscreen in order to get the optimal benefits of vitamin D. Studies have shown that sunscreen reduces vitamin D production by 99%! https://www.medicalnewstoday.com/articles/317278.php I highly recommend ditching the sunscreen, if only for 30 minutes every day, to get your dose of sunshine!

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