Don't Get Sick This Season: 3 Fixes to Build Immunity Fast

It starts with a sniffle or maybe just feeling a little off. A few hours later, you get a headache and maybe a tummy ache, and start to realise that a virus or cold has settled into your body and you're about to take the "no-fun rollercoaster" of winter illness! Oh no...

Firstly, don't panic. Winter colds and viruses are normal and getting 2-3 mild cases per year spread through-out the year is a sign of normal health.

Remember, illness is the body's way of purifying itself.

But if you are struggling with 3 or more illnesses per year, then it's time to address what's causing the underlying "gap in your defences."

1.Get More Sleep

Sounds simple - but would you commit to an extra hour of sleep every night to prevent being sick again in bed this winter?

A cross-sectional study in 2021 in the US showed individuals who reported sleeping less than 5 hours had more than a 44% higher chance of experiencing a cold compared to those who slept 7–8 hours. (Prather and Carroll Citation 2021)

In our clinic in Dunsborough, one of the questions I always ask is how much sleep do you get. Anything 7 hours plus is good. Anything under 7 hours is a cause for concern.

Fatigue is the number one reason that people get ill. And what does your body make you do when you get sick? Rest and sleep.

In the Western world, we tend to think we are too busy for sleep - that we can just continually power through with caffeine. However, is illness showing you - you need to prioritise more rest?

The Fix: Put an alarm on your phone to prompt you to go to bed 1 hour earlier and stick to it. Explain to family members why you are tapping out earlier and to get their support. It's a simple and vital way to show yourself some self-care.

2. Get More Vitamin D

Did you know you need 2-3 hours per week of direct sunshine on your skin in summer to build Vitamin D levels for year-round health?

Vitamin D is the core nutrient that feeds your body's first line of defense against pathogens.

When bacterial and viral invaders are identified in the body, our "pathogen fighter" white blood cells (macrophages, neutrophils, and dendritic cells) are released to engulf and destroy them.

Without enough Vitamin D, these cells are greatly reduced in number and activity.

Vitamin D deficiency is well studied and has been linked to a higher risk of respiratory infections, autoimmune diseases (like psoriasis, type 1 diabetes, and multiple sclerosis), and other infections.

Without Vitamin D, your body just can't mount a good defense…

The Fix? If you missed the summer sun, I recommend taking a double dose of a good quality Cod Liver Oil - to boost Vit D and Vit A levels. I like Nordic Naturals brand with the lemon flavour. It's mild and can be taken by kids, too. Or buy a straight Vit D3 supplement and promise to get a little more sunshine on your body next year.

3. Find Any Food Intolerance

Could you have a food intolerance? Do you get digestive symptoms like bloating and stomach pain? Maybe you get dark circles under your eyes, poor sleep, skin rashes, spring allergies, and even anxiety or low mood?

These are all signs of possible food intolerance - and an undiagnosed food intolerance is constantly weakening your immune system.

If your immune system is constantly being triggered every time you eat wheat for example, then you'll not only be struggling with internal inflammation - you'll also find your body will struggle more to launch an effective defense when those winter virus cells show up because it's already exhausted!

The Fix? Work out if any foods are triggering your body and take a break from those foods for a while. The most common culprits are wheat, dairy, eggs, and soy. You might miss them temporarily - but as your new found feelings of vitality kick in - it usually becomes 100% worth the sacrifice to feel good all year round.

Herbs that Build Better Winter Immunity

Understanding what's depleting your defences is the first step to better immunity. Then building the immune system with powerful immune-nourishing herbs usually gives a great result.

These are some of my herbal favourites:

• Astragalus is a herb that has been shown to activate and boost macrophage cell activity in the immune system (the cells that engulf and destroy viral invaders).

• Echinacea has been shown to double white blood cell count 48 hours after taking high doses.

• Garlic is nature’s natural high-strength antibiotic.

• Elderberry potentially increases the production of cytokines, which play a role in fighting pathogens.

When we match the right immune-building herbs with your body’s needs, the shift can feel surprisingly fast—and deeply strengthening. Here’s what one client noticed after just a few days on their custom herbal formula:

“After 3 days on the Immune Formula you gave me, I felt like my body was feeling really good after the “herbal shot” every day. Two weeks later I feel less fatigued and stronger” - Gary.