01/13/2026
KEEPING YOUR IMMUNE SYSTEM STRONG THROUGH THE WINTER MONTHS
What can you do to boost your immune system and reduce the chances of getting sick this winter season? Here are a few hints and recommendations from Judy Longstreet CH., RRPr.
DIET
Reduce sugar. We all know that sugar is not a part of a healthy diet but it is especially important to limit it during cold and flu season.1 tsp of white sugar lowers the immune system for 6 hours. For some sweet treats - choose fruit and use honey or maple syrup to sweeten baked goods.
Reduce dairy consumption. Any products from cows, goats and sheep tend to increase mucus production and reduce the body's ability to clear bacteria and viruses. Cutting all dairy products is a good idea, especially in times when there are lots of infections going around.
Increase non-caffeinated liquids. This helps to keep the body hydrated and able to flush out bacteria and viruses that attack the immune system. Aim for 1.5-2L of water and herbal teas daily.
Eliminate foods that you are sensitive to. Eating foods that you don't tolerate well makes your body spend energy digesting instead of supporting your immune system.
Eat lots of protein in your diet by eating some at every meal. Your immune system needs protein to make immune cells, so eating 1 serving of healthy protein at each meal and snack is ideal.
SUPPLEMENTATION
Probiotics. 80% of our immune system is in the digestive system, so these wonderful little HEALTHY bacteria help to support both digestive and immune systems. Taking them daily is best and increasing your dose at the first signs of a cold or flu will help to kick start your immune system.
Vitamin C. One of the safest and most effective nutrients to help the immune system stay strong. I suggest taking 500 milligrams a day, in addition to eating 5 - 10 servings of fruits and vegetables.
Vitamin D. From Thanksgiving to Easter Canadians need to increase their intake of Vitamin D. This vitamin not only supports your immune system, but also helps improve your moods and keeps hormones in balance.
Zinc. Used for boosting the immune system, treating the common cold (appears to lessen symptoms of the rhinovirus) and recurrent ear infections.
BODY WORK
Reflexology. This treatment promotes the body’s natural healing functions, helping the body to; detoxify, improve circulation, relieve stress and build a stronger immune system.
Raindrop Therapy. The essential oils used in this treatment have antiviral, antibacterial, anti-inflammatory, detoxifying and balancing properties to help increase immune function.
Ear Candling. Most ear, nose, and throat problems are due to a bacterial imbalance or overgrowth. Ear Candling addresses the cause, therefore providing an effective, long term solution.
Hot Stone Massage. With this healing treatment, heat relaxes the muscles, improving lymphatic drainage which helps in the removal of waste products and toxins thus improving the immune system.
LIFESTYLE
Regular Hand washing. Hand-washing is like a "do-it-yourself" vaccine. Frequent hand washing, is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others.
Sleep. To help avoid a cold, or heal from one, the body needs rest. Honour how you feel and catch a few extra Zzzzz's to stay healthy.
Exercise. Unless you are in bed with the flu, moderate exercise is helpful to keep your immune system strong.
Laughter. Stress lowers the immune system drastically, so having a healthy dose of daily laughter has been proven to increase the strength of the immune system.
