It’s that time of year again – cold and flu season.
Is your immune system ready to tackle all the germs and viruses that it will inevitably encounter during the busiest season of the year? Surprisingly, many people take a reactive versus proactive approach to their immune system health. Loading up on vitamin C at the first sign of a sniffle? You might be thinking too small and missing the bigger picture. Let’s dig deeper.
Immune health isn’t built overnight.
First, vitamin C is great – don’t get me wrong! It is a powerful antioxidant, but so are vitamin D, zinc, vitamin E, and selenium. While antioxidants are fantastic for immune health, synthetic, over-the-counter supplements shouldn’t be your first line of defense. It’s far more important to get these vitamins and antioxidants from nutritious whole food sources. Real food delivers nutrients in ways your body naturally recognizes and uses most efficiently. So yes, focus on nutrition–but don’t stop there!
While nutrients matter, they are just one piece of the immune health puzzle. What your immune system actually needs is consistency and intentional support over time. Here’s what most people don’t know: 70-80% of your immune system lives in your gut. The foods you eat, the choices you make and the habits you practice every day either strengthen the beneficial bacteria in your gut lining (and thus improve your immune system), or they harm those bacteria and weaken your defenses. Poor sleep, chronic stress, and inflammation cause more damage to the gut bacteria than an isolated vitamin deficiency.
A strong gut microbiome trains your immune system to recognize the difference between friendly microbes and harmful pathogens. We have trillions of gut microbes, and when we nourish them well, they produce essential vitamins that support our defenses. Your gut’s influence extends beyond digestion–it’s linked all the way to your oral and nasal entry points! When harmful bacteria or viruses enter your body, a well-fed gastrointestinal microbiome is primed and ready to regulate your immune response. Strong gut health literally equals a strong, robust immune system.
A strong immune system includes these essential building blocks:
- Gut-friendly foods – Focus on fermented foods (sauerkraut, yogurt, kimchi), fiber-rich vegetables and fruits (raspberries, sweet potatoes, broccoli), whole-grains, legumes, and nuts.
- Sleep – Aim for 7-9 hours each night, which is essential for immune cell production and repair.
- Balanced, nutritious, whole food diet – Focus on variety and color! Avoid processed foods when possible.
- Movement – Incorporate 30 minutes of moderate exercise to support lymphatic flow, flush toxins and reduce inflammation.
- Stress management – Chronic stress suppresses immune function! Work to incorporate ways to slow down like deep breathing or spending time outside.
- Hydrate – Adequate water intake helps flush toxins and supports proper gut bacteria function and balance.
- Focus on small, daily choices and swaps – Consistency beats intensity and builds resiliency over time! Start by incorporating one simple change this week.
So this season, skip the emergency supplement aisle and invest in the daily habits that build real immunity from the inside out! Immune health isn’t found in a bottle–it’s built through daily, intentional choices. Make this your best cold and flu season yet!
How Do Gut Bacteria Regulate Our Immune System?
If you want to boost immunity, look to the gut
Meg Bonner, BSN, RN – NC-BC
Board Certified Nurse Coach
Email: megbonnerrn@gmail.com
Website: megbonnerrn.com
Follow me on Instagram: the.holistic_rn
