Dr. Mercola’s top tips for supporting your immune system naturally during flu season

Winter is a time for cozy sweaters, warm drinks, and, unfortunately, an uptick in seasonal illnesses. Supporting your immune system is essential to staying healthy and enjoying everything the colder months have to offer. Dr. Mercola, a physician, multi-best-selling author, and natural health advocate, offers these top tips to bolster your body’s defenses and keep you feeling your best.

1. Prioritize Quality Sleep

Your body does some of its most important work while you’re sleeping, including repairing cells and producing immune-boosting cytokines. Dr. Mercola recommends 7-9 hours of restful sleep per night. To improve your sleep quality, establish a consistent bedtime routine, minimize screen time before bed, and create a dark, cool, and quiet sleeping environment.

2. Nourish with Nutrient-Dense Foods

Eating a balanced, nutrient-rich diet is one of the most effective ways to support your immune system. Focus on whole, unprocessed foods like fresh vegetables, fruits, nuts, seeds, and high-quality proteins. Dr. Mercola emphasizes that vitamin C and zinc are essential for immune health. Incorporate foods like citrus fruits, bell peppers, and pumpkin seeds to give your body a natural boost.

3. Stay Hydrated

Proper hydration is crucial for overall health, including immune function. Water helps carry nutrients to your cells and flushes out toxins. Dr. Mercola suggests sipping on warm herbal teas, such as ginger or chamomile, to stay hydrated while enjoying their soothing and immune-supportive properties.

4. Optimize Vitamin D Levels

Vitamin D plays a critical role in modulating the immune system, Dr. Mercola shares. With less sunlight in winter, it’s a good idea to get vitamin D from supplements or foods like egg yolks, fatty fish such as wild-caught salmon and mackerel, and fortified dairy products. Regularly checking your vitamin D levels can help ensure you’re getting enough to support your health. A daily intake of 1,000 to 8,000 IU of Vitamin D3 can be beneficial for most, though the right amount may vary depending on individual requirements.

5. Embrace Probiotics

A significant portion of your immune system resides in your gut, so maintaining a healthy balance of gut bacteria is essential. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help support a robust microbiome. Dr. Mercola also recommends considering a high-quality probiotic supplement, particularly during flu season.

6. Manage Stress Levels

Chronic stress can weaken your immune system, making it harder for your body to fend off illness. Incorporating relaxation techniques such as deep breathing, meditation, or spending time in nature can work wonders for both your mental and physical health. Even setting aside a few minutes a day for mindfulness can make a big difference.

7. Consider Herbal Support

Herbs like elderberry, echinacea, and astragalus have been known for supporting immunity. Dr. Mercola suggests exploring these remedies but advises checking with a healthcare professional before trying new supplements.

8. Engage in Gentle Movement

While you don’t need to engage in intense workouts to stay healthy, incorporating gentle physical activities like stretching, yoga, or even walking can support circulation and overall well-being. These activities also help reduce stress, which indirectly benefits your immune health.

By incorporating Dr. Mercola’s natural strategies into your routine, you can give your immune system the support it needs to thrive during flu season. Small, consistent efforts make a big difference when it comes to staying healthy and resilient.