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Holistic Tips for Winter Wellness: Boost Your Immunity and Beat Seasonal Sickness
With the holidays behind us, many of us are feeling the effects of a season filled with indulgent treats, late nights, and less movement. Combined with colder weather and reduced natural vitamin D, it can seem inevitable that everyone is getting sick this time of year. But it doesn’t have to be! By supporting your body naturally and holistically, you can help your immune system recover and stay strong, even in the thick of winter sickness.
Prioritize Nutrition
Good nutrition is the foundation of a strong immune system, especially when your body needs extra support during and after the holiday season. Fuel your body with whole, nutrient-dense foods like organic fruits, vegetables, and high-quality proteins. This will help you feel your best and also give you some grace to indulge in those sweet treats without compromising your overall health.
Lean into the cold weather by warming yourself from the inside out. Nourishing, anti-inflammatory teas like ginger, turmeric, or chamomile not only warm you up but also help reduce inflammation and support immune health.
Add foods rich in immune-supporting nutrients to your diet:
- Vitamin D: Fatty fish (like salmon), egg yolks, and sardines (don't knock it till you try it)
- Vitamin C: Citrus fruits, bell peppers, and broccoli.
- Zinc: Pumpkin seeds, chickpeas, and lean meats like chicken or turkey.
If you're looking for ways to make sure you're getting all the necessary nutrients, supplements like vitamin D, vitamin C, and zinc can fill in the gaps. Keep reading to check out my recommendations!
Stay Active (even indoors!)
Cold weather often makes it less appealing to head outside for exercise, but staying active is crucial for keeping your immune system in top shape. Consider incorporating at-home workouts into your routine or try a heated yoga class—they’re a great way to keep moving without braving the cold. Check out my favorite at-home workout essentials HERE. These are the essentials I use every day that truly make a difference in creating an effective home workout routine!
Movement can also help improve circulation, boost mood, and reduce stress—all of which support your overall wellness (which we need during these cold winter months!)
Stay Hydrated
Hydration is often overlooked during the winter, but it’s just as important as ever. Drink plenty of water throughout the day, and when you need a little something extra, try adding electrolytes to your routine for better hydration. My all time favorite electrolytes are from Just Ingredients and you can use my code organicmeg10 for 10% off!
Get Quality Sleep
Quality sleep is one of the best ways to support your immune system, but it can be hard to come by after the busy holiday season. Try to create a bedtime routine that helps you unwind and relax. Avoid using your phone or watching TV at least an hour before bed. Instead, check into a good book or take a warm bath to prepare your body and mind for restful sleep. I know it's easier said than done, but creating a good bedtime routine is crucial for setting your next day up for success! For more tips on maximizing your sleep, check out my Transform your Sleep blog.
Supplement Smartly
While whole foods are always the best source of nutrients, supplements can help give your immune system an extra edge. In addition to vitamin D, C, and zinc, consider adding echinacea to your routine. It’s a popular herb known for its immune-supporting properties. You can find some of my favorite supplements here!
When Sickness Strikes
Even with the best prevention, sickness can still happen. When it does, these holistic tips can help you and your family recover faster:
Rest, Rest, Rest
Your body heals best when it has the energy to do so, and rest is essential for recovery. If you have children and it’s not easy to rest during the day, be intentional about the time you do have. Wind down for the night right after they go to bed, and take naps when possible. Prioritize rest in whatever way works best for your situation and never be ashamed to reach out for help from family or friends!
Stay Hydrated
Hydration is even more important when you’re sick. Warm broths, teas, and electrolyte drinks can help replenish lost fluids and soothe a sore throat. Here are my favorite electrolytes that I always keep on hand year-round!
Nourish Your Body
When you’re under the weather, focus on nourishing, easy-to-digest foods like soups, stews, and smoothies. Add immune-boosting ingredients like garlic, ginger, and turmeric to your meals for added benefits.
Use Natural Remedies
Elderberry syrup can be taken daily as a preventative measure or at the first sign of illness to help reduce the severity and duration of colds. Honey is great for soothing a sore throat and calming coughs, while herbal teas like peppermint or chamomile provide warmth and comfort while also easing symptoms. Earthley Wellness has some amazing remedies that I always use! I make sure we always have the feel better fast on hand.
Take elderberry syrup daily during peak cold and flu season or at the first sign of illness. Honey is ideal for nighttime when coughing can disrupt sleep, and herbal teas can be sipped throughout the day for hydration and symptom relief.
Here are some of my favorite products to use when sickness strikes! Click on the image to shop this guide!
My Favorite Simple Winter Recipes
Crockpot Protein-Packed Veggie Soup
This hearty soup is full of nutrients to fuel your body and keep your immune system strong.
Ingredients:
- 1 lb chicken breast or thighs, diced
- 4 cups organic chicken or vegetable broth
- 2 cups chopped kale or spinach
- 1 cup diced carrots
- 1 cup diced celery
- 1 cup diced sweet potato
- 3 cloves garlic, minced
- 1 tsp turmeric
- 1 tsp dried thyme
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Add all ingredients to your crockpot.
- Cook on low for 6-8 hours or high for 3-4 hours.
- Stir before serving and enjoy!
Crockpot Chicken and Rice Casserole
This simple and comforting dish is perfect for busy winter nights.
Ingredients:
- 1 lb chicken breast, diced
- 1 cup uncooked organic brown rice
- 2 cups organic chicken broth
- 1 cup chopped broccoli
- 1 cup diced mushrooms
- 1/2 cup cheddar cheese (shred)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Add chicken, rice, broth, garlic powder, onion powder, salt, and pepper to your crockpot.
- Cook on low for 6-8 hours or high for 3-4 hours.
- In the last 30 minutes, stir in broccoli and mushrooms. Sprinkle cheese on top.
- Cover and let cook until the cheese is melted and the broccoli is tender.
- Serve hot and enjoy!
Winter may bring its challenges, but with a few intentional steps, you can support your immune system and keep sickness at bay. Whether it’s prioritizing nutrition, staying active, or creating a bedtime routine, these small changes can make a big difference in how you feel this season. And when sickness does strike, rest assured that these holistic remedies will help you bounce back in no time.
Stay well, and don’t forget to check out my favorite wellness products linked throughout this post to support your health journey!
