Don't Let Cold/Flu Season Knock You Down
Sep 25, 2025
by Alane Pearce
Boost Your Immunity Before Flu Season:
6 Habits That Protect Autoimmune Health
Cold and flu season is around the corner, and for those of us living with autoimmune conditions like Hashimoto’s, or even just general inflammation, even a mild cold can hit harder and linger longer. That’s because your immune system is already working overtime, and seasonal stressors—shorter days, more indoor time, holiday busyness—make it harder to stay well.
The good news? You don’t have to wait until you’re sick to take action. By focusing on small daily habits, you can strengthen your immune defenses and give your body the support it needs.
Here are 6 ways to boost your immunity this season:
- Eat Balanced, Whole Foods
Your immune system is fueled by what you eat. Consistent, balanced meals (protein + fat + carbs) help stabilize blood sugar and reduce the inflammation that weakens immunity. Fueling this way every three hours gives your body what it needs to manage your metabolism. Since it doesn't have to work so hard in that area, it has the space to repair and strengthen your immune system for the winter months.
👉 Reset: Add seasonal whole foods—like apples, squash, and leafy greens—for nutrient-dense fuel.
2. Prioritize Sleep
Your body does its deepest repair work while you sleep. Skimping on rest lowers your defenses and increases flare risk. Take advantage of the shorter days and head to bed earlier. Even 15-30 minutes will help. I promise you, that show you were watching will still be there tomorrow!
👉 Reset: Aim for 7–9 hours, dim lights after sunset, and build a calming bedtime ritual.
3. Stay Hydrated
Dehydration sneaks in as the weather cools and we drink less water. Yet hydration is vital for lymphatic flow and immune health. Start your day with 8-12 ounces of water -- and add lemon juice for an extra detox (just be sure to drink it with a straw so you don't hurt your teeth enamel). Set a glass by your coffee maker or smoothie blender to help you remember.
👉 Reset: Keep a water bottle nearby, sip regularly, and add lemon or mineral salt for an electrolyte boost.
4. Manage Stress Daily
Chronic stress weakens immunity and fuels inflammation. Stress management isn’t optional—it’s immune care. Stress raises your cortisol, affects sleep, and also messes with your metabolism! Build margin in to your day and pick one thing to do each day that brings you joy or peace so your body can reset.
👉 Reset: Try daily breathwork, journaling, prayer, or a short walk. Even five minutes makes a difference.
5. Move Consistently
Exercise helps regulate immune function, improve circulation, and lower stress. But for autoimmune health, “gentle and consistent” is more powerful than “intense and draining.” Movement helps your blood circulate, which helps move out inflammation from your body.
👉 Reset: Think walking, yoga, light strength training, or 10 minutes of movement breaks throughout the day.
6. Support With Supplements
Many autoimmune women benefit from targeted nutrients like Vitamin D, Omega-3s, Magnesium, and Zinc, vitamin C and Elderberry are all things you should ask your doctor about. These fill gaps and help strengthen defenses during flu season.
👉 Reset: Always work with your provider to choose what’s best for your body.
Your Seasonal Shield
You can’t control flu season, but you *can* control how you support your body through it. By building daily habits around food, sleep, hydration, stress, movement, and supplements, you create a powerful shield for your immune system.
✨ Remember: immunity isn’t built in one big leap—it’s built 1% at a time.
If you’d love accountability and step-by-step support in building these immune-boosting rhythms, join me in the next 100 Days of 1% small group program (apply here).
Together we’ll create lasting habits that protect your health through every season.
Fuel your body. Fuel your life. 💛
