'Tis The (Viral) Season

As the winter months roll in, unfortunately, they are accompanied by cold and flu season. With the right steps, though, families can navigate this time with fewer sick days and faster recoveries..

One of the best strategies to stay healthy is by boosting the immune system, which acts as the body’s defense mechanism against infections. While there’s no surefire way to avoid getting sick, there are evidence-based approaches that can help strengthen immunity, support recovery and minimize the severity of illness. Here’s a deeper dive into some of these strategies.

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Return to the Basics: A Nutrient-Dense Diet

It all starts with what we put in our bodies. The best way to boost immunity is to ensure that we are fueling ourselves with nutrient-dense foods. Processed and sugary foods, while tempting, can weaken our defenses and increase inflammation. Instead, focus on whole foods like fresh fruits, vegetables, lean proteins and healthy fats. These foods provide essential vitamins and minerals that play a critical role in immune health.

The Power of Vitamin D

During the colder months—especially in regions like the Pacific Northwest—sunlight is scarce, and vitamin D levels can drop. Vitamin D plays a critical role in regulating immune responses and reducing inflammation. Studies show that maintaining adequate levels of this vitamin may lower the risk of respiratory infections, including the flu. It also helps strengthen the function of immune cells, such as T-cells and macrophages, that protect your body against pathogens.

Given the importance of vitamin D in immunity, supplementation may be necessary for those who are deficient. For children, consulting a pediatric healthcare provider before introducing supplements is essential to ensure proper dosing.

Vitamin C: The Classic Immune Booster

Vitamin C has long been associated with immune health, and for good reason. This powerful antioxidant helps protect the body from oxidative stress caused by free radicals, and supports various cellular functions of both the innate and adaptive immune systems. Vitamin C can also help reduce the severity and duration of colds. It’s naturally found in many fruits and vegetables, such as oranges, strawberries, kiwi and bell peppers.

Zinc: Essential for Immune Function

Zinc is a trace mineral that’s often overlooked but is critical for immune function. It is necessary for the proper development and function of immune cells, particularly T-cells, which help fight off infections. Zinc has been shown to reduce the duration of common colds and may even prevent illness in people who are zinc deficient. Zinc can be found in foods such as meat, shellfish, legumes, seeds and nuts.

Quercetin: Nature’s Antiviral Flavonoid

Quercetin is a natural flavonoid found in many fruits and vegetables, including apples, berries, onions and kale. It has powerful anti-inflammatory, antioxidant and antiviral properties. Research suggests that quercetin may inhibit the replication of some viruses and support immune function by reducing inflammation.

Bone Broth: A Nourishing, Healing Food

Bone broth is a traditional remedy that has regained popularity in recent years for its nutrient-dense and immune-supportive properties. It’s rich in minerals like magnesium, calcium, phosphorus and sulfur, which are easily digestible. Bone broth also contains amino acids like glycine and glutamine, which aid in tissue repair and reduce inflammation. Sipping on warm bone broth not only provides comfort, but it’s also hydrating, which is important when you’re feeling under the weather.

The Importance of Sleep

During sleep, the body repairs and regenerates, and the immune system strengthens. Inadequate sleep can weaken the immune response, making it easier to catch infections and harder to recover from them. Children especially need sufficient sleep to maintain their health and well-being. By establishing a consistent bedtime routine, you can ensure they get the rest they need to keep their systems in top shape.

This article appears in BendNest Winter 2024.