By Dr. Colleen Hayes, ND
As temperatures drop and daylight fades, it’s time to give your immune system a little extra care. Here are five ways to support your body’s natural defenses and stay healthy this winter:
1) Optimize Your Nutrition
Vitamin D
Do you know your levels? The ideal range for optimal immune function — including cancer prevention — is between 60–80 ng/mL. Annual Vitamin D testing is a smart and responsible plan.
If your insurance doesn’t cover this test, your naturopathic physicians at Glow can order it through Quest Labs for under $35 out-of-pocket.
Be aware that too much Vitamin D can be harmful. Levels that exceed the ideal range may cause Vitamin D toxicity, which can lead to calcium buildup in the blood vessels and affect bone metabolism. If you’ve been supplementing for an extended time, it’s best to check your levels. Yes — you really can have too much of a good thing!
Vitamin A
This nutrient plays a critical role in your immune system’s antiviral defenses. Incorporate Vitamin A–rich foods daily — such as sweet potatoes, squash, carrots, cod liver oil, egg yolks, and butter — to support your body’s natural resilience.
Vitamin C
Did you know that most mammals make their own Vitamin C — but humans don’t? Because Vitamin C is water-soluble and not stored in the body, it’s best to consume it two to three times daily to maintain steady blood levels.
Winter-friendly sources include citrus fruits and frozen berries. Your white blood cells rely on Vitamin C to fight infections, so keeping your levels up helps them do their job efficiently.
2) Tune Up Your Sleep
If you need an alarm clock to wake up most mornings, chances are you’re sleep deprived. Try going to bed 15–30 minutes earlier each night until you start waking naturally — that’s your body’s way of showing you its ideal bedtime.
If your sleep is disrupted, speak with one of Glow’s naturopathic physicians about your options. It might be time for a sleep study or an evaluation of hormonal factors such as cortisol or progesterone, both of which can influence your sleep cycles.
3) Improve Your Hydration
Once you’ve boosted your nutrition, make sure you’re also supporting it with proper hydration. Vitamins and minerals can’t circulate effectively without adequate water.
If you’re a caffeine drinker, start each morning with a full glass of water plus electrolytes (and bonus points for a squeeze of lemon!) before your coffee or tea. Your cells — and your immune system — will thank you.
4) Consider Time-Restricted Eating
Also known as intermittent fasting, this practice involves taking a 12–15 hour break from food between dinner and breakfast. Research suggests it supports healthy metabolism, reduces inflammation, and balances immune function, helping your body fend off viral infections more effectively.
Always check with your healthcare provider before starting a fasting routine. Time-restricted eating may not be appropriate if you are pregnant, nursing, or taking certain medications, among other situations. The team at Glow can help you determine whether this approach is right for you.
5) Keep Antiviral Herbs on Hand
Support your immune system naturally by using antiviral herbs and spices in everyday meals:
- Add oregano and thyme to sauces, soups, and roasted dishes.
- Enjoy raw garlic by mincing or crushing it, letting it sit for 10 minutes, then adding it to your food — this activates its powerful immune compounds.
Elderberry is another immune ally. It’s most effective when taken at the first sign of illness, rather than as a long-term preventive. Avoid overly sweet commercial elderberry syrups, as high sugar content can actually suppress immune function. Instead, choose elderberry glycerites or honey-based extracts with minimal added sugar. Stay on the lookout for Glow Roots and Bloom seasonal Elderberry Syrup back in stock soon
