Tired of Catching Every Cold and Flu? Here’s How to Strengthen Your Immune System

I used to feel like I caught every cold and bug going at one point in my life – can you relate? Winter often brings sniffles, sneezes, and the dreaded flu but I learned the key ways to boost and support your immune system to help you stay healthy and recover faster when illness strikes. Here are 6 simple strategies I use and you can adopt today for a stronger, healthier immune system:

1. Prioritise Nutrition for Immune Health

A nutrient-rich diet is essential for keeping your immune system strong. Focus on foods high in vitamins C, D, and zinc.

• Simple tips: Add citrus fruits, red peppers, and leafy greens to your meals for a vitamin C boost. Snack on seeds, nuts, and whole grains for zinc. Incorporate healthy fats from oily fish and avocado. A few of my favourite dishes are: Salmon and Sweet Potato Tray Bake, Lentil & Kale soup & Overnight Chia Pudding with Berries. If you need extra support, consider high-quality multivitamins. My personal favourites are from the brands Pure Encapsulations or Seeking Health.
• Benefits: A varied, whole-food diet provides the building blocks your body needs to defend itself against illness.

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2. Use Natural Remedies for Immune Health

Natural Herbs like elderberry and echinacea can help also fend off illnesses, reduce their duration and boost your immune system. Raw honey is also amazing for our immune system (use a wooden spoon as metal spoons can kill the enzymes in the honey) and incorporate them into your daily routine – especially in the winter months.

• Simple tips: Take a daily spoonful of elderberry syrup during cold and flu season. Increase the dose to intensive use if you feel unwell (follow the instructions on the label). For echinacea, try ethanol-free tinctures, teas, or capsules. I personally like Vimergy, Pukka & Nature’s Answer for the elderberry Syrup and Pukka echinacea tea. You can also take a spoonful of raw honey and put in in porridge, herbal tea or take it neat.
• Benefits: These natural remedies boost your body’s defences and help you prevent illness and recover faster.

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3. Support Gut Health with Probiotics

Did you know that around 70% of your immune system resides in your gut, so maintaining a healthy microbiome is crucial for good health all year round, not just in winter.

• Simple tips: Eat fermented foods like sauerkraut, kefir, and natural yoghurt. However avoid fermented foods if you have SIBO (Small Intestinal Bacterial Overgrowth) as this can make it worse. If supplements are your preference, opt for a high strength quality Probiotic. I personally use Microbiome Labs, known for their potency and efficacy.
• Benefits: A balanced gut supports immune regulation and helps prevent harmful bacteria from thriving.

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4. Prioritise Liver & Kidney Health to Boost Your Immune System

Your liver and kidneys detoxify your body, helping your immune system focus on fighting infections instead of battling toxins.

• Simple tips: Start your day with warm water and freshly squeezed lemon. Drink herbal teas like dandelion, milk thistle, burdock root or nettle for additional support. When we sleep, our liver works to detoxify the body, process nutrients, regulate blood sugar levels, and support the repair and regeneration of cells, playing a vital role in maintaining overall health. If we wake at 4 am regularly and feel hot, it can mean your liver needs support, as this is its peak time according to Traditional Chinese Medicine. This could indicate it’s working harder to detoxify or struggling due to an overload of toxins, stress, or an imbalanced diet. I personally always have a burdock or dandelion tea in the evening as it helps me sleep through the night and support my liver without waking up. My favourite Liver & Kidney supplements are Organic India’s Liver Kidney & Cellcore KL Support.
• Benefits: Reducing your toxic load allows your immune system to function more effectively.

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5. Manage Stress Levels

Chronic stress can suppress your immune system, making you more prone to illness.

• Simple tips: Dedicate 5–10 minutes daily to mindfulness or deep breathing exercises (breathing in through the nose and slowly out through the mouth). Stay active with yoga, walking, or dancing. Adaptogenic herbs like ashwagandha can help your body cope with stress. I love having a Pukka chamomile tea during the day or right before bed to help my body and mind relax. Holy basil (Tulsi) Tea by Organic India or Pukka, rhodiola rosea or siberian ginseng also help to reduce anxiety and stress.
• Benefits: Lower stress levels lead to a stronger immune response and overall wellbeing.

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6. Stay Hydrated and Get Enough Sleep

Both hydration and quality sleep are absolutely foundational for a healthy immune system and an area we often overlook.

• Simple tips: Drink water (filtered preferably) consistently throughout the day (at least 8 glasses). Aim for atleast 7–8 hours of sleep each night by establishing a calming bedtime routine with dim lighting (I love beeswax t-light candles), chamomile tea, or a warm Epsom salt bath. Avoid screens before bed to improve sleep quality. Consider wearing blue light blocking glasses at night. Never sleep beside your mobile phone whilst it’s on or charging as it can disrupt your sleep cycle due to the blue light emission, increase your exposure to electromagnetic radiation and in rare cases present a fire hazard if the phone overheats while under a pillow or blanket.
• Benefits: Proper hydration and rest allow your body to repair, regenerate, and fight off infections effectively.

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Final Thoughts

By incorporating these six strategies into your daily routine, you can boost your immune system and give it the support it needs to keep you healthy and resilient. Small, consistent actions taken daily —like prioritising sleep, taking probiotics, and essential natural supplements like elderberry syrup or tea—add up to significant changes over time. Read on below to find out how you can save £10 off supplements from Healf.com!

Here’s to a healthier, happier you in the winter!

Much Love

Karen

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