Immune Boosting Tips for the Cooler Months

By Ces Lowdermilk, Tuesday Foods

As temperatures dip and daylight dwindles, our immune systems can take a hit. The shift to more time indoors and less time in natural sunlight can affect how resilient we feel. That’s why supporting your immunity is essential for staying vibrant and healthy through cold and flu season.

Reduce Inflammation to Create Balance

Think of your body as a container. When it’s inflamed, there’s less room for positive health changes to “fill your cup.” Addressing root causes of inflammation allows your body to better handle bacteria and pathogens.

• Cut back on processed foods: Excessive sugar, especially, can weaken the immune system. Treats are fine now and then, but remember, it's the everyday choices that matter most!
• Prioritize restful sleep: Deep, restorative sleep is one of the most effective ways to reduce inflammation. Aim for a regular wind-down routine that prepares your body for rejuvenating rest.

Eat More Whole Foods

A balanced diet is your foundation for good health. As Hippocrates said, “Let food be thy medicine.” We’re here to help you load up on nutrient-rich, colorful foods that energize and support every system in your body. If Tuesday Foods is already a part of your life, you’re on the right track!  Click here for one of our favorite recipes (pictured above):  Immune Boosting Veggie Stew

• Get a rainbow on your plate: Eating a variety of fresh, seasonal vegetables and fruits provides the vitamins and minerals essential for immune health.
• Boost with Vitamin C: Reach for foods like bell peppers, broccoli, and kiwi—powerhouses for immune support.

Prioritize Essential Vitamins and Minerals

Our bodies thrive on vitamins and minerals from whole food sources. While supplements can help, whole foods offer a more natural way to absorb nutrients that support immune health.

• Vitamin E: Find it in nuts, seeds, and dark leafy greens. It stimulates natural killer cells and supports B-cells, which fight off infections.
• Vitamin C: This well-known immune booster is vital for overall immune function and tissue repair. You’ll find it in abundance in foods like bell peppers, citrus fruits, strawberries, broccoli, and kiwi.
• Vitamin D: Often called the “sunshine vitamin,” Vitamin D is essential for immune health, particularly during the darker months. Get it naturally from sunlight, fortified foods, mushrooms, and fatty fish, or consider a high-quality supplement if your levels are low.
• Zinc: Enjoy it in pumpkin seeds, cashews, dark chocolate, and chickpeas. Zinc helps increase white blood cell production, your body’s front-line defense.
• Magnesium: This essential mineral plays a key role in hundreds of biochemical reactions in the body, including supporting immune function and reducing inflammation. Foods rich in magnesium include leafy greens, nuts, seeds, legumes, and whole grains.

Get Your Sweat On in the Sauna

A good sauna session helps detoxify, promote circulation, and strengthen immunity. Alternating between hot and cold boosts resilience, especially useful here in the mountains.

Here are a few spots we love:

• Fahrenheit Body Spas in Basalt
• Base State in Aspen
• Gravity Haus in Vail
• Portal Thermaculture in Boulder
• CYL Infrared Studio in Cherry Creek

Make Space for Stress Management

Modern life can be hectic, but small, intentional moments to pause and release stress are powerful tools for wellness.

• Begin the day mindfully: Start your morning with a warm tea or coffee, take some deep breaths, and listen to calming sounds (search for binaural beats on YouTube for easy meditations).
• Try yin yoga or gentle stretching: Allowing your body to unwind signals safety to your nervous system.
• Explore breathwork: Simple breathing exercises can transform how you feel and help release tension.
• Consider therapy: Sharing in a safe space can help process emotions and let go of unseen burdens.

 

Remember, it’s all about the small, consistent choices. Start with one or two new practices—like adding more veggies to your meals or creating a calming bedtime routine—and watch your immune strength build over time. Here’s to a season of health and balance!

 

Ces Lowdermilk is a holistic nutritionist based in the Roaring Fork Valley. She is passionate about helping individuals achieve optimal wellness by integrating, mind-body and spirit. In her free time she enjoys hiking, biking skiing, dancing and hugging trees.