Whether you spend a lot of time outdoors on the job site, work in cold weather, or just want to avoid getting sick, building a robust immune system should be a top priority. From adding zinc or ginseng to your routine to eating more gut-friendly foods like fermented veggies or bone broth, there are simple, natural ways to strengthen your body’s defenses.

Does cold weather make you sick?

It’s a common belief that cold weather is the culprit behind winter colds, but cold temperatures alone don’t make you sick. Viruses, like the common cold and flu, are the actual cause. However, colder weather can weaken your body’s first line of defense—your nasal passages. In chilly conditions, the blood vessels in your nose constrict, reducing your nasal defense system’s ability to keep out harmful germs. That’s why many people seem to get sick during the winter months.

But here’s the good news: if you focus on strengthening your immune system throughout the year, you’ll be better positioned to fend off colds when temperatures drop. Keeping up with healthy habits like eating immune-boosting foods, taking the right supplements, and making smart lifestyle choices can give your body an edge when fighting seasonal bugs.

Who’s most vulnerable to colds and flu?

While anyone can catch a cold or flu, certain groups are more vulnerable to getting sick or may have a more challenging time recovering. Here’s why:

• Elderly: As we age, our immune systems naturally weaken. This makes it harder for older adults to fight off infections, making them more susceptible to colds, flu, and other illnesses.
• Immunosuppressed: For those whose immune systems are compromised—whether due to conditions like HIV, cancer treatments, or organ transplants—the body’s natural defenses are already stretched thin, making it harder to ward off illnesses.
• Kids: Children’s immune systems are still developing, so they’re more likely to catch colds, especially when exposed to other kids at school or daycare.
• Pregnant people: During pregnancy, the immune system shifts to support both the mother and baby, making pregnant individuals more susceptible to catching colds or the flu.
• People who smoke: Smoking damages the respiratory system, weakening its ability to fight off infections. This makes smokers more prone to respiratory illnesses like colds, bronchitis, or even pneumonia.

These groups may need extra immune support, especially during cold and flu season, to help strengthen their defenses and reduce their risk of getting sick.

Eating for a robust immune system

Did you know that around 70% of your immune system is in your gut? A healthy gut plays a significant role in keeping your immune system functioning at its best. You can support your gut and boost your overall immunity by nourishing your body with the right foods.

Protein	Protein is a crucial building block for your body and immune system. It’s essential for producing and repairing immune cells that help fight off infections. Incorporating protein-rich foods like lean meats, beans, and nuts into your diet ensures your body has what it needs to stay strong.
Fermented foods (prebiotics/probiotics)	Fermented foods like yogurt, sauerkraut, and kimchi are rich in probiotics—those “good” bacteria that support gut health. When your gut is balanced and healthy, your immune system is stronger. Prebiotic-rich foods, like garlic, onions, and bananas, also help by feeding those good bacteria and encouraging a healthy gut environment.
Antioxidants	Antioxidants in foods like berries, leafy greens, and nuts help defend your cells from damage caused by free radicals. These harmful molecules can weaken your immune system, so by eating a diet rich in antioxidants, you can reduce inflammation and protect your body’s defenses.
Bone broth	Bone broth is packed with nutrients that support gut health and, in turn, your immune system. It helps maintain the integrity of your gut lining, which plays a critical role in keeping harmful invaders out of your body. Plus, it’s warm and soothing, making it a perfect addition to your diet during colder months.

Supplements that support immunity

While a healthy diet is the foundation of a robust immune system, supplements can give your body an extra boost—especially during cold and flu season. Whether you’re looking to prevent a cold or speed up recovery, specific supplements have been shown to support your immune system when you need it most.

Elderberry

Elderberry is a popular go-to for fighting off colds, especially when taken at the first signs of illness. Rich in antioxidants and vitamins, elderberry is known to shorten the duration of colds and ease symptoms.

Echinacea

Echinacea is best known for its role in cold prevention, particularly in the early stages. Some research suggests that echinacea stimulates tumor necrosis factor (TNF), a protein that causes inflammation. Because inflammation is a natural and beneficial part of the immune response, TNF can help your body fight illnesses or heal from injuries. It’s most effective before a cold fully takes hold. 

Pro tip: At the first hint of a cold, combine echinacea with vitamin D and oil of oregano to give your immune system a fighting chance. 

Garlic

Garlic has been used for centuries for its antibacterial and antiviral properties. Adding garlic to your diet or taking it as a supplement can help your immune system ward off infections.

Ginseng

Ginseng is an immune-boosting powerhouse. It stimulates the immune system, helping the body resist illness. This is especially beneficial during times of stress or fatigue when immunity might be lowered. 

Pro tip: Cut a few chunks of fresh ginseng into a mug and add boiling water, some lemon juice, and a few drops of honey. Remove the ginseng chunks and enjoy a hot, comforting remedy for the flu blues.

Zinc

Zinc is crucial for immune cell function, playing a role in producing and activating white blood cells. Taking zinc supplements during cold season can help your body fight off viruses and keep your immune system running smoothly.

Oil of oregano

Yes, it tastes revolting, and yes, it’s intense, but oil from oregano is a potent antimicrobial that many people use to prevent colds—and it actually works. With antiviral, antibacterial, and antifungal properties, it’s a powerful supplement for keeping infections at bay. And no, loading up your pizza with the herb won’t do the trick.

Medicinal mushrooms

Medicinal mushrooms like Shiitake, Reishi, Maitake, Chaga, and Cordyceps have long been known for their immune-boosting abilities. These mushrooms help enhance immune function, making them a great addition to your cold and flu defense strategy.

Pro tip: Want a quick way to reap the benefits of mushrooms? Swap your morning brew for a steaming cup of medicinal shrooms! You’ll get the energy boost you need while supporting your immune system.

Vitamin D

Vitamin D is essential for immune health, especially in winter when sunlight is limited. Low vitamin D levels are linked to an increased risk of infection, so supplementing can help keep your immune system strong. If the budget allows, investing in a vitamin D lamp can also be incredibly helpful for boosting your immune system and mood.

Vitamin C

Vitamin C is widely known for its immune-boosting properties, although its effectiveness can vary. It helps to strengthen immune cells and reduce the severity of colds if taken at the onset of symptoms.

Pro tip: Ascorbic acid, the form of vitamin C in most supplements, isn’t well absorbed by the body. Instead, look for supplements containing whole food sources of vitamin C, such as amla fruit, acerola cherry, and rose hips. Mega Food Complex C is our fav!

Selenium

Selenium is an antioxidant that helps protect your cells from damage and supports overall immune function. It’s an essential nutrient for maintaining a strong immune response.

Bee Propolis

Bee propolis is a natural substance collected by bees with antiviral, antibacterial, and antifungal properties. It’s a fantastic natural immune booster and can help prevent colds and flu. Take regularly for the best results, not just when you feel a cold coming on. 

Lifestyle choices that bolster immune function

Your daily habits significantly affect how well your immune system functions. By making mindful lifestyle choices, you can give your body the best chance to fight off infections and stay healthy all year long.

Sleep

Sleep is your body’s time to repair, recover, and strengthen. When you’re well-rested, your immune system is more effective at responding to threats. On the flip side, insufficient sleep can weaken your immune defenses, making you more susceptible to colds and other illnesses. Aim for 7-9 hours of quality sleep each night to give your immune system the rest it needs. If you’re struggling, consider trying a sleep supplement.

Physical activity

Staying active doesn’t just benefit your muscles and heart—it boosts your immune system, too. Regular physical activity improves circulation, allowing immune cells to move freely throughout your body. Whether it’s a brisk walk, a jog, or a killer Crossfit class, keeping active can enhance your immune response and help you stay healthier.

Reduce stress

Chronic stress can take a serious toll on your immune system. When you’re stressed, your body produces cortisol, a hormone that can suppress immune function over time. Finding ways to manage stress—whether through meditation, deep breathing exercises, or even just taking time to relax—can keep your immune system strong and better equipped to fight off infections.

The bottom line

Supporting your immune system should happen year-round, not just when cold and flu season hits. By incorporating natural strategies—like eating nutrient-dense foods, adding helpful supplements, and making smart lifestyle choices—you can strengthen your body’s defenses and stay healthier, especially as the colder months approach.