As the days get shorter and the air gets cool, flu season will makes its appearance. It’s a reminder to pay a little more attention to our bodies and routines, particularly through a holistic lens that supports our health on all fronts. From nourishing foods to grounding practices, here are a few simple, holistic strategies to help you stay well and enjoy the magic of the colder months.
1. Nourish with Seasonal Foods
Fall and winter provide an abundance of nutrient-rich, grounding foods that align perfectly with the season. Think root vegetables like sweet potatoes, carrots, and beets, which are full of immune-supporting vitamins like A and C. Warming spices like ginger, turmeric, and cinnamon add flavor while boosting circulation and reducing inflammation. Soups and stews made with these seasonal vegetables are a delicious way to stay warm and nourished.
2. Warm Up from the Inside Out
When the temperature drops, our bodies tend to crave warmth—not just from clothing or blankets but also from warm, nourishing drinks. Instead of reaching for iced beverages, opt for herbal teas that soothe and support the immune system, such as chamomile, elderberry, or ginger tea. Adding a slice of lemon and a few drops of honey brings an extra dose of vitamin C and antimicrobial properties.
3. Stay Active
Movement is key to keeping your immune system strong and your body in tune with itself. Don't skip out on exercising during the colder months. Consider incorporating activities like yoga, tai chi, or stretching that helps keep circulation flowing. It also helps relieve tension and reduce stress, which supports the immune system. Also try grounding exercises like walking in nature, to connect with the earth.
4. Prioritize Rest
As the seasons change, our bodies adjust too. Fall and winter are a time to dial things back, recharge, and strengthen the body and mind. Quality sleep is key for keeping your immune system strong. Build a routine that helps you wind down at night like dimming the lights or reducing screen time. Pay attention to what your body needs.
5. Support Your Gut Health
Our immune system starts in the gut, so keeping it healthy is one of the best ways to fend off illness. Incorporate plenty of fiber-rich foods like leafy greens, apples, and squash, which nourish your gut microbiome. Fermented foods like sauerkraut, kimchi, and yogurt provide beneficial probiotics that can further strengthen immunity. If you’re feeling out of balance, add a high-quality probiotic supplement to keep your gut in good shape.
6. Connect with Nature
Being outdoors might not be the first thing that comes to mind in the colder months, but nature has powerful effects on mental and physical health. Spend a little time outside each day, even if it’s just a short walk. Fresh air, sunlight, and the sounds of nature can ease stress, which has a direct impact on our immunity.
Conclusion
This flu season, instead of just trying to avoid getting sick, use the time to focus on solidifying your health from the inside out. Take control of your body and your routines, aligning them with the seasons. By strengthening your immune system, eating right, and sticking to a disciplined routine, you give yourself the best shot at staying strong and balanced. Treat this season as a chance to reset, and make the small but impactful choices that will keep you feeling sharp. Here’s to a strong, focused fall and winter.
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