Immune system boosters

This post is sponsored by Nature’s Way.

With kids in school, we want to keep our family healthy during the winter season. I think of winter as the “eat more sugar, sleep less, experience more stress, and hide inside” season. These are some of the things that I try to remain mindful of as we head into the colder months.

As far as nutrients go, it can be challenging to eat a vegetable when you’re surrounded by holiday cookie platters. I look for ways to get in as much produce and nutrients as possible -soups and smoothies are convenient ways and the girls love them – and we consistently take our multivitamins and elderberry.

Some of the other things that I try to do to support our immune systems:

– Wash our hands… A LOT. I’m the weirdo who always has a hand sanitizer spray in her purse and in the car. I just have to say “hands” and the girls put their hands out to be sprayed (and roll their eyes a little. Don’t care).

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When we’re home, we use soap and water to wash our hands frequently, and we’re even more diligent during the winter.

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– Get outside. Vitamin D can help support the immune system, and we can naturally get less during the winter months. Even when it’s a little chilly, we bundle up and get outside every day. Whether we’re chasing each other, playing freeze dance, or taking the dogs for a walk, I think time outside is important for everyone’s sanity and happiness. 

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– The wellness shot aka the lemon garlic shot.

The second any of us start to feel a cold coming on, the wellness shot happens. This is a friend from the San Diego barre studio’s recipe and I’ve been using it for years now. The whole family is on board, even the Pilot who stomps around muttering to himself after he takes one. P even gets a baby wellness shot and she chugs it like a champion. So proud.

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Here’s the recipe if you want to give it a try!

Juice of 1/2 lemon

1 clove of minced garlic

A little cayenne pepper on top

Take it like a shot! I’ll do these max twice a day when I start to feel a little under the weather

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– Try to get quality sleep. So much magic happens when we sleep, and it’s the body’s chance to repair, protect, and heal itself. Even with so much going on during this busy time of year, I try to make sleep a priority. 

– Reishi! This is one of my all-time favorite supplements. Reishi is a beneficial mushroom, and I think it’s really helped keep my immune system healthy*.

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I also love that this Nature’s Way supplements doesn’t contain any artificial colors, wheat, soy, corn, gluten, dairy products, or preservatives. (As always, check with a doctor before adding any supplements to your routine.)

So, tell me friends: how do you support your immune system during the winter? Any favorite habits or remedies?



*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. 

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  1. Mama on November 29, 2018 at 8:25 am

    Dr Weil suggests a supplement called Astragalus for immune building. Our whole family has been taking it during the winter months for about 5 years now and we barely get sick. Even the littles!

    • Fitnessista on November 30, 2018 at 12:02 am

      i’ve taken astragalus in the past, but had no idea it was for immune building. (my doc gave me a bunch of supplements and it was one of them.) good to know that it’s helped you!

  2. Janice O'Kane on November 29, 2018 at 8:25 am

    You introduced me to Wellness Shots and I’ve been a fan or the recipe you shared ever since. I’m also a big believer in taking echinacea at the first sign of a cold. Daily time outside is a must for my health in every season!

    • Fitnessista on November 30, 2018 at 12:02 am

      i totally agree – it makes such a huge difference to get outside

  3. Megan @ Skinny Fitalicious on November 29, 2018 at 9:21 am

    Love that it’s finally cool enough to get outside these days!

    • Fitnessista on November 30, 2018 at 12:02 am

      thank goodness!

  4. Mary on November 29, 2018 at 10:03 am

    Curious, do you use antibacterial soap/sanitizer?

    • Fitnessista on November 30, 2018 at 12:03 am

      use the dr. bronner’s or honest hand sanitizer, and myer’s or method hand soap

  5. Amanda P. on November 29, 2018 at 10:30 am

    Ive started taking shots of homemade “Fire Cider” (which is a mix of 10 different veggies like onion, garlic,turmeric,ginger etc. added to apple cider vinegar) and a homemade elderberry syrup. I also have just included vitamin C daily. My husband asked me yesterday if I was feeling sick. I told him this was all just preventative. 🙂

    • Fitnessista on November 30, 2018 at 12:03 am

      love fire cider! that’s so awesome you make it yourself

  6. Juliana on November 29, 2018 at 11:58 am

    Here’s one I learned in acupuncture school for when you first feel like you’re coming down with a cold:

    Peel and chop a knob of ginger and boil for 7 minutes in enough water to fill whatever mug you are using. Turn the heat off and add 1-2 chopped scallions (white parts ONLY) and a little honey. Drink, then take a hot shower and bundle up (the idea is to sweat). Don’t go to bed with wet hair, and make sure to keep the back of your neck covered!

    • Fitnessista on November 30, 2018 at 12:04 am

      thank you so much for sharing these great tips!

  7. Andrea on November 29, 2018 at 3:00 pm

    Please be weary of the constant sanitizer. My husband is an Allergist/Immunolgist, MD. There is SO much research about the use of sanitizers and your microbiome. It disrupts/ can destroy your microbiome. Scientists, Doctors are just starting to understand the microbiome and how it relates to over all health. The Amish have lower allergies, a lot of it is because of the rural setting, but also because of the lack of sanitizers. You want you immune system to be strong…to be challenged!

    Of course if you have a person/child with an immune disorder/going through chemo then that is a different situation.

    Okay will step off my soap box now!

    • Fitnessista on November 30, 2018 at 12:05 am

      yes, that’s such a great tip. i don’t go crazy with the sanitizer, but they routinely get sprayed when they get in the car after school, when we leave the park, if they’re about to eat something in the car and have been playing or we’ve been out and about, or after we go to any type of doctor’ office

      • Andrea on December 2, 2018 at 6:14 pm

        No offense but that sounds like all the time!! Haha!!

        • Fitnessista on December 3, 2018 at 1:00 am

          i forgot in church after we do “peace be with you,” after any classes or extra curricular activities and they get in the car, after riding any type of amusement park ride… haha

  8. Sana on November 30, 2018 at 7:24 am

    These are great tips! I usually start taking elderflower gummies in September to build up my immune system. I also take oregano oil in water on the first sign of a cold and it usually helps.

    • Fitnessista on November 30, 2018 at 10:48 am

      which gummies do you use??

      • Sana on November 30, 2018 at 11:23 am

        I use the natures way sambucus gummies.

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