How I Went From “Always Sick” to Dodging Every Office Cold
I Used to Catch Everything. Not Anymore.
I used to be the person in my office who caught every single cold that went around. I was sick all winter. I finally got serious about my immune resilience. I made three key changes. First, I started taking a Vitamin D supplement daily, as my levels were low. Second, I made getting 7-8 hours of sleep my absolute top priority. And third, I started a simple daily stress-management practice. It’s not a coincidence. Since I made these changes, I’ve managed to dodge almost every bug that has circulated through my office.
The “Immune-Supportive” Grocery List I Live By
I Eat My “Medicine” Every Single Day
I built a simple grocery list focused on supporting my immune system. It’s not about exotic superfoods. It includes: 1) Garlic and Onions, for their powerful antimicrobial properties. 2) Colorful Berries, packed with antioxidant Vitamin C. 3) Leafy Greens like spinach, for Vitamin A and other key nutrients. 4) Zinc-rich foods like pumpkin seeds and chickpeas. 5) And fermented foods like yogurt or kimchi to support my gut health, where 70% of my immune system resides. My grocery cart is my first line of defense.
The Surprising Link Between Your Gut Health and Your Immunity
My Gut Is the “Boot Camp” for My Immune System
I was getting sick all the time. A functional medicine doctor told me to look at my gut. She explained that about 70% of our immune cells are located in our gut-associated lymphoid tissue (GALT). Our gut is the primary “boot camp” where our immune system learns to differentiate between a friend (food) and a foe (a bad bacteria or virus). If your gut lining is compromised or your microbiome is out of balance, your immune system can become confused and dysregulated. Healing my gut was the most important step I took to strengthen my immunity.
I Took Vitamin D All Winter. Here’s What Happened.
The “Sunshine Vitamin” Was My Winter Shield
I live in a northern climate where there’s very little sun in the winter. I used to get sick constantly from November to March. My doctor tested my Vitamin D levels in the fall, and they were very low. He prescribed a daily Vitamin D3 supplement of 2,000 IU. I took it religiously all winter. The result? It was the first winter in my adult life that I did not get a major cold or flu. It was a powerful lesson that for many of us, the “sunshine vitamin” is a non-negotiable part of a winter wellness strategy.
The “Thymus Thump”: A 30-Second Exercise to Activate Your Immune Cells
A Simple “Wake-Up Call” for My T-Cells
I learned a simple exercise from an energy medicine practitioner called the “Thymus Thump.” Your thymus gland, which is located in the center of your chest, is a crucial organ for your immune system, as it’s where your T-cells mature. The exercise is simple: you just gently “thump” on your sternum with your fingertips for about 20-30 seconds while taking deep breaths. The theory is that this gentle vibration helps to stimulate the thymus gland and activate your immune cells. It’s a quick, easy, and energizing ritual I do every morning.
Why Your Chronic Stress Is Making Your Immune System “Old”
My Stress Was Aging My T-Cells
I was under a lot of chronic stress, and I was getting sick all the time. A doctor explained why. The stress hormone, cortisol, when it’s chronically elevated, acts as a powerful suppressant of your immune system. It can actually accelerate the aging of your immune cells, a process called “immunosenescence.” My chronic stress was literally making my immune system “older” and less effective. This realization motivated me to get serious about a daily stress management practice, like meditation, not just for my mind, but for my immunity.
The Truth About “Elderberry Syrup”: Does It Really Shorten Colds?
The Ancient Berry That Fights Back
I used to be skeptical about elderberry syrup. But then I looked at the science. Several clinical studies have shown that taking elderberry extract at the very first sign of a cold or flu can significantly shorten the duration and severity of the illness. The compounds in elderberries seem to be able to prevent the virus from replicating effectively. Now, at the first tickle in my throat, I start taking a spoonful of high-quality elderberry syrup every few hours. For me, it has been a game-changer.
I Focused on “Lymphatic Drainage” to Boost My Immune Response.
My Body’s “Garbage Collection” System Needed a Nudge
Our lymphatic system is like our body’s garbage collection and recycling system, and it’s a crucial part of our immunity. But unlike our circulatory system, it doesn’t have a pump. It relies on our movement to keep flowing. To support my lymphatic system, I started a few simple habits. I tried “dry brushing” my skin before a shower. I do exercises that involve jumping, like rebounding on a mini-trampoline. And I focus on deep, diaphragmatic breathing. These all help to keep my “internal river” flowing smoothly.
The “Immune-Calming” Diet I Used to Tame My Autoimmune Flares
I Had to Cool the Fire From the Inside
I have an autoimmune condition where my immune system is over-active. My doctor recommended an “immune-calming” diet. This wasn’t about “boosting” my immunity; it was about “balancing” it. The diet focused on removing potential inflammatory triggers, like gluten and dairy. It also focused on incorporating lots of anti-inflammatory foods, like fatty fish, colorful vegetables, and turmeric. This dietary approach has been the single most powerful tool for reducing the frequency and severity of my autoimmune flare-ups.
The Science of “Immunosenescence” (Aging of the Immune System) and How to Fight It
My Immune “Army” Was Getting Old
“Immunosenescence” is the natural aging of our immune system. A scientist explained it like this: “As you age, your army of ‘naive’ immune cells, the ones that can fight new invaders, shrinks. You’re left with an army of ‘veterans’ who are good at fighting the things you’ve already seen, but not new threats.” This is why older adults are more susceptible to new viruses. The best way to fight immunosenescence is through a healthy lifestyle: regular exercise, a nutrient-dense diet, and adequate sleep all help to keep your immune army young and diverse.
I Used a “Mushroom” Tincture (Reishi, Chaga) for 3 Months.
The Fungi That Modulate Your Immunity
I was intrigued by the immune-supporting benefits of medicinal mushrooms. I started taking a daily tincture that contained a blend of Reishi and Chaga mushrooms. These are “adaptogenic” mushrooms that are thought to help “modulate” the immune system. The theory is that they can help to calm down an overactive immune system (as in autoimmunity) or to stimulate a weak one. After three months, I felt that my immune system was more balanced and resilient. I had fewer allergy symptoms and didn’t catch the office cold.
How Poor Sleep Is Suppressing Your “Natural Killer” Cells
My Lack of Sleep Was Disarming My Best Soldiers
I learned a shocking fact: just one night of poor sleep can reduce the activity of your “Natural Killer” (NK) cells by as much as 70%. NK cells are a crucial part of your immune system; they are the front-line soldiers that seek out and destroy virally infected cells and cancer cells. By consistently not getting enough sleep, I was literally disarming my body’s most important defenders. This realization made me prioritize getting 7-8 hours of quality sleep as my number one, non-negotiable immune support strategy.
The Best “Fever” Protocol: Why You Shouldn’t Always Fight It
A Fever Is Your Body’s Superpower
My first instinct when I get a fever is to immediately take a pain reliever to bring it down. An ER doctor told me this is often a mistake. A fever is not the enemy; it’s your body’s powerful, intelligent response to an infection. The increased body temperature creates an inhospitable environment for viruses and bacteria to replicate. And it also speeds up the production and activity of your immune cells. Unless your fever is dangerously high, allowing your body to mount a fever is one of the best things you can do to get better, faster.
I Made My Own “Fire Cider” Tonic for Winter Wellness.
My Spicy, Pungent Flu Shot
Every fall, I make a big batch of “Fire Cider,” a traditional folk remedy for winter wellness. It’s a raw apple cider vinegar infusion packed with powerful immune-supportive ingredients. I chop up onions, garlic, ginger, horseradish, and hot peppers and let them steep in the vinegar for a month. The resulting liquid is a spicy, pungent, and incredibly potent tonic. I take a small shot of it every day during the winter. It’s my homemade, fiery “flu shot” that helps to keep the bugs away.
The Forgotten Immune Mineral: The Power of Zinc and How to Get Enough
The Mineral That Stops Viruses in Their Tracks
We always hear about Vitamin C for immunity, but zinc is just as important. Zinc is a mineral that is crucial for the function of our immune cells. It has also been shown to inhibit the replication of many of the viruses that cause the common cold. At the first sign of a sniffle, I start taking a zinc lozenge every few hours. It has been shown to significantly shorten the duration of a cold. Good food sources include pumpkin seeds, chickpeas, and oysters.
How to Differentiate Between an “Allergy” and a “Cold”
The “Itch” vs. The “Ache”
I used to have trouble telling if my sniffles were from a cold or from seasonal allergies. An allergist gave me a simple rule of thumb. Colds are often accompanied by “body aches” and a fever. Allergies, on the other hand, are almost always characterized by an “itch”—itchy eyes, an itchy nose, an itchy throat. A cold makes you feel generally unwell and achy. Allergies make you feel itchy and irritated. This simple “itch vs. ache” distinction has helped me to know whether to reach for an antihistamine or a cold remedy.
I Got My “White Blood Cell” Count Checked. Here’s What It Told Me.
A Report Card for My Immune Army
As part of my annual physical, I get a Complete Blood Count (CBC) test, which includes a “white blood cell differential.” This test is like a report card for my immune system. It tells me the total number of my immune cells, but it also breaks them down into the different types: neutrophils, lymphocytes, monocytes, etc. A high count can indicate an active infection, while a low count can signal an issue with my bone marrow. It’s a simple, powerful, and data-driven way to get a snapshot of the health and readiness of my internal army.
The Best “Prebiotic” Foods to Feed Your Immune-Regulating Gut Bacteria
You Have to Feed Your Inner Allies
I learned that the best way to support my immune system is to support my gut health. This means feeding the beneficial bacteria in my gut with “prebiotics.” Prebiotics are specific types of fiber that our good gut bugs love to eat. Some of the most powerful prebiotic foods are: onions, garlic, asparagus, slightly under-ripe bananas, and artichokes. By eating these foods regularly, I am providing the fuel for my own internal army of microbes that play a crucial role in regulating my immune system.
I Quit Sugar for 30 Days. My Inflammation and Sickness Rate Plummeted.
My Sweet Tooth Was Suppressing My Immunity
I had a major sweet tooth. I decided to do a strict “no added sugar” challenge for 30 days. The results were astounding. My chronic joint pain disappeared. My skin cleared up. And I didn’t get sick, even when everyone around me was catching a cold. I learned that a high-sugar diet is a major driver of chronic inflammation, and it has also been shown to temporarily suppress the function of our white blood cells. Cutting out sugar was one of the most powerful things I’ve ever done for my immune resilience.
The Surprising Way Exercise (The Right Amount) Boosts Immunity
The “Goldilocks” Zone of Physical Activity
I used to think that more exercise was always better. But a sports scientist explained that the relationship between exercise and immunity is a “J-shaped curve.” People who are sedentary have a higher risk of getting sick. People who engage in regular, moderate exercise have the lowest risk—their immune systems are strong and resilient. But people who engage in very high-intensity, prolonged “over-training” can actually temporarily suppress their immune system, making them more susceptible to infection. The key is to find the “Goldilocks” zone of moderate, consistent activity.
I Tried a “Quercetin and Zinc” Combo for Viral Protection.
The “Ionophore” That Gets Zinc Into the Cell
I learned about an interesting supplement combination for immune support. Zinc is known to inhibit viral replication, but it can have a hard time getting inside our cells where the virus is. Quercetin, a powerful antioxidant found in foods like onions and apples, acts as a “zinc ionophore.” This means it helps to transport the zinc across the cell membrane and into the cell, where it can do its job. I now take a combination of quercetin and zinc at the first sign of any illness.
The “Hygiene Hypothesis”: Is Being “Too Clean” Harming Our Immunity?
I Let My Kids Play in the Dirt
The “hygiene hypothesis” is the theory that our modern, hyper-sanitized environment is actually harming our immune systems. By not being exposed to a wide variety of normal, everyday germs and microbes in our childhood, our immune systems don’t get the proper “training” they need. This can lead to an increase in allergies and autoimmune diseases. I’ve taken this to heart. I’m less obsessive about antibacterial sanitizers, and I actively encourage my kids to play in the dirt. A little bit of dirt is good for the immune system.
How to Create a “Sick Day” Kit for Faster Recovery
My “In Case of Emergency” Arsenal
I have a pre-prepped “sick day” kit in my medicine cabinet. The moment I feel a cold coming on, I don’t have to think. My kit contains: elderberry syrup, zinc lozenges, a good Vitamin C supplement, some immune-supportive herbal tea, and a can of chicken soup. Having this arsenal ready to go allows me to start my recovery protocol at the very first sign of sickness, which often makes the difference between a one-day sniffle and a week-long miserable cold.
The Best Teas for Soothing a Sore Throat and Cough
My “Throat Coat” in a Mug
When I have a sore throat, my go-to is a simple, homemade tea. I brew a strong cup of ginger tea for its anti-inflammatory properties. I add a big spoonful of raw honey, which is a natural cough suppressant and has antimicrobial properties. And I add a generous squeeze of lemon juice for the Vitamin C. This warm, soothing concoction coats my throat, calms my cough, and just makes me feel better. It’s my favorite, natural “throat coat” in a mug.
I Used a “Neti Pot” for the First Time. It Was Weird but Wonderful.
The “Power Washer” for My Sinuses
I was suffering from terrible sinus congestion. A friend recommended I try a “neti pot.” It’s an ancient yogic practice of flushing your nasal passages with a saline solution. The experience was… weird. You tilt your head and literally pour salt water in one nostril and let it run out the other. But the feeling of relief afterwards was incredible. It completely cleared out my sinuses and I could breathe freely for the first time in days. It’s a strange but wonderfully effective tool for nasal hygiene.
The Role of Vitamin C: How Much Do You Really Need?
You Can’t “Mega-Dose” Your Way to Health
During cold season, I used to take massive, 2,000mg doses of Vitamin C, thinking more was better. A pharmacist told me I was just creating expensive urine. Vitamin C is a water-soluble vitamin, which means your body can’t store it. Any excess that your body doesn’t need at that moment is simply excreted. She said that for most people, taking 250-500mg, two or three times a day, is much more effective than one massive “mega-dose.”
How to Support Your Immune System After a “Vaccination”
Helping My Body Build a Strong Defense
After I get a vaccine, I have a simple protocol to support my body’s immune response. I know that the vaccine is designed to create a small, controlled inflammatory response, so I don’t try to suppress it with anti-inflammatory drugs unless I have to. Instead, I focus on supporting my body. I make sure to stay very well-hydrated. I get plenty of rest to allow my immune system to do its work. And I eat a nutrient-dense, easily digestible meal, like a simple chicken soup.
I Used a “Steam Inhaler” with Essential Oils to Clear My Sinuses.
A Mini “Sauna” for My Face
When I have a stuffy nose, one of the best things I can do is a simple steam inhalation. I just boil a pot of water, pour it into a bowl, and drape a towel over my head to create a “steam tent.” To make it even more effective, I add a few drops of eucalyptus or peppermint essential oil to the water. The steam helps to loosen the congestion, and the essential oils have a powerful, sinus-clearing effect. It’s like a mini-sauna just for my face.
The Link Between Loneliness and a Weaker Immune System
My Social Life Is Part of My Health Plan
I was surprised to learn that chronic loneliness can have a direct, negative impact on your immune system. Studies have shown that lonely people can have higher levels of inflammation and a poorer response to vaccines. Social connection seems to buffer the effects of stress and can have a calming effect on our nervous and immune systems. This has made me realize that prioritizing my friendships and my community is not just a “nice” thing to do; it’s a critical part of my overall immune resilience strategy.
How to Use a “Sauna” to Stimulate Your Immune Response
I Was “Faking” a Fever to Strengthen My Army
The heat stress from a sauna can actually be beneficial for your immune system. A doctor explained that the increase in your body temperature mimics a fever, which can stimulate the production and activity of your white blood cells. Regular sauna use has been shown to reduce the incidence of the common cold. It’s like I’m “faking” a fever in a controlled way, which acts as a training exercise for my immune army, keeping it strong and ready for a real battle.
I Made a “Garlic and Honey” Ferment. It’s My Go-To for a Scratchy Throat.
The Sweet and Spicy Immune Bomb
I make a simple, powerful ferment that is my go-to for the first sign of a scratchy throat. I just peel a bunch of garlic cloves, put them in a jar, and cover them with raw, unpasteurized honey. I let it sit on my counter for about a month. The honey draws the moisture out of the garlic, and the mixture ferments. The resulting honey is infused with the powerful antimicrobial properties of the garlic. A spoonful of this spicy, sweet “garlic honey” can soothe a sore throat and help to fight off a bug.
The Best “Immune-Balancing” Lifestyle Habits (Not Just “Boosting”)
The Goal Is Harmony, Not Hype
The wellness world is obsessed with “boosting” the immune system. But an immunologist told me the goal shouldn’t be to “boost” it, which can lead to over-activity and autoimmunity. The goal should be to “balance” it. The best lifestyle habits for a balanced immune system are not fancy supplements. They are the boring, foundational things: getting consistent, quality sleep, managing your chronic stress levels, eating a nutrient-dense whole foods diet, and getting regular, moderate exercise. A balanced lifestyle creates a balanced immune response.
I Tried Colostrum for “Leaky Gut” and Immune Health.
The “First Milk” That Healed My Gut
I was dealing with a “leaky gut,” which was affecting my immune system. A naturopath recommended I try taking bovine colostrum. Colostrum is the “first milk” that a mammal produces after birth. It is incredibly rich in antibodies, growth factors, and immune-regulating proteins. The theory is that it can help to heal the gut lining and to balance the immune system. I took a powdered form mixed in water for two months, and it was a key part of my protocol that helped to soothe my gut and calm my immune system.
How to Read a “Supplement Facts” Label on an Immunity Product
I Learned to Spot the “Fairy Dust”
I used to be impressed by immunity supplements that had a long list of ingredients. A pharmacist taught me how to read the label properly. She told me to look at the dosages. Many products will contain a dozen different herbs, but only a tiny, ineffective “fairy dust” amount of each one. She said it’s much better to buy a product with just one or two key ingredients, like Vitamin C or Zinc, at a proven, effective dose. Don’t be fooled by a long, impressive-looking ingredient list.
The Surprising Immune Benefits of Spending Time in Nature
The “Forest” Is Full of Medicine
Spending time in a forest isn’t just good for my stress levels; it’s good for my immune system. The practice of “forest bathing” has been studied in Japan. They found that spending time in a forest exposes you to airborne compounds called “phytoncides,” which are antimicrobial oils that the trees release to protect themselves. Breathing in these compounds has been shown to actually increase the number and the activity of our own “Natural Killer” (NK) immune cells. The forest is literally a form of natural immunotherapy.
I Got Tested for “Food Sensitivities” That Were Causing Chronic Inflammation.
My “Healthy” Almonds Were Hurting Me
I was eating a very healthy diet but was still dealing with a lot of inflammation. I decided to get an IgG food sensitivity test. It’s a blood test that measures your immune system’s delayed reaction to different foods. The results were shocking. I had a high reactivity to some of my favorite “healthy” foods, like almonds and eggs. I eliminated these foods for 60 days, and my inflammation levels dropped significantly. It was a powerful lesson that even “healthy” foods can be inflammatory if they are not right for your specific immune system.
The Best “Anti-Viral” Herbs and How to Use Them
My Herbal First-Aid Kit
I keep a few key anti-viral herbs in my medicine cabinet. My top three are: 1) Echinacea: I take it as a tincture at the very first sign of a cold to help stimulate my immune response. 2) Andrographis: It’s a very bitter herb, but it’s one of the most powerful anti-virals for upper respiratory infections. 3) Olive Leaf Extract: It contains a compound called oleuropein, which has broad-spectrum antimicrobial properties. These herbs are my “first responders” when I feel a bug coming on.
How I Manage My Allergies Without Drowsy Antihistamines
A Natural Approach to a Runny Nose
I suffer from terrible seasonal allergies, but the over-the-counter antihistamines always make me feel drowsy. I’ve found a few natural approaches that really help. I take a supplement containing quercetin, a natural plant compound that can help to stabilize mast cells and reduce histamine release. I also use a daily nasal rinse with a neti pot to physically wash the pollen out of my sinuses. And I eat a diet rich in local honey, which some believe can help your body to acclimate to the local pollen.
The Future of Immunity: Personalized Vaccines and Immunotherapies
A “Bespoke” Immune System
The future of immunology is incredibly personalized. Imagine a world where instead of a generic flu shot, you could get a vaccine that is tailored to your own unique immune system and the specific viral strains circulating in your area. We are also entering the age of “immunotherapy” for cancer, where we can literally train a patient’s own immune cells to recognize and attack their specific cancer. The future is about moving away from one-size-fits-all solutions and toward a hyper-personalized, “bespoke” approach to immune health.
The “Cytokine Storm”: What It Is and How to Maintain a Balanced Response
When Your Immune System “Overreacts”
A “cytokine storm” is what happens when your immune system overreacts to an infection. It releases a massive, uncontrolled flood of inflammatory signaling molecules called “cytokines.” This overwhelming inflammatory response, not the virus itself, is often what causes the most severe damage in illnesses like COVID-19 or the flu. The goal of a healthy lifestyle is not just to have a “strong” immune system, but a “smart” and “balanced” one—an immune system that can mount a powerful response to a threat, but then knows when to calm down.
I Drank Bone Broth to Help Seal My Gut Lining and Support My Immunity.
The Soothing, Healing Soup for My Immune Health
I started making my own bone broth and drinking a cup every day. It’s a cornerstone of my immune support strategy. Bone broth is rich in collagen, gelatin, and amino acids like glycine and glutamine. These are the literal building blocks for the cells that line your gut. By helping to heal and “seal” my gut lining, I am supporting the 70% of my immune system that resides there. It’s a simple, ancient, and incredibly nourishing food that is profoundly good for both your gut and your immune health.
How to Clean Your “Humidifier” to Avoid Getting Sick From It
My “Healthy” Humidifier Was a Moldy Mess
I was using a humidifier in the winter to help with my dry sinuses. But I started to get a persistent cough. I opened up the humidifier to clean it and was horrified. The water tank was full of a slimy, pinkish mold. My “healthy” humidifier was actually spewing mold spores into my bedroom all night. I learned a crucial lesson: you have to clean your humidifier religiously, at least once a week, with vinegar or a diluted bleach solution. Otherwise, your wellness tool can quickly become a source of illness.
The “Oral Microbiome” and Its Role as Your First Line of Defense
My Mouth Is the Gatekeeper of My Immune System
Our mouth is our body’s first point of contact with the outside world, and it has its own unique microbiome. A healthy oral microbiome, with a good balance of beneficial bacteria, is our first line of immune defense. These good bugs help to prevent pathogenic bacteria from taking hold. If our oral microbiome is out of balance (which can be caused by harsh, alcohol-based mouthwashes), it can compromise this first line of defense. Good oral hygiene is a critical, and often overlooked, part of good immune hygiene.
I Focused on Reducing “Inflamm-aging” to Keep My Immune System Young.
I’m Cooling the Fire to Protect My Soldiers
“Inflamm-aging” is the chronic, low-grade inflammation that is a key driver of the aging process. It also has a huge impact on the aging of our immune system (immunosenescence). This constant, smoldering fire can wear out our immune cells and make them less effective. By focusing on an anti-inflammatory lifestyle—a whole-foods diet, stress management, and regular exercise—I am not just fighting the physical signs of aging; I am protecting the long-term health and vitality of my immune system.
The “Goldilocks Zone” of Immune Health: Not Too Weak, Not Too Strong
I Was Aiming for “Balanced,” Not “Boosted”
The goal of immune health is not to have the “strongest” or most “boosted” immune system possible. An overactive immune system is what causes allergies and autoimmune diseases. The goal is to be in the “Goldilocks zone”—an immune system that is perfectly balanced. It needs to be strong enough to fight off real threats, but calm enough that it doesn’t overreact to harmless things or to your own body. A healthy lifestyle is about promoting this intelligent, balanced, and harmonious immune response.
How Laughter Can Literally Boost Your Immune Cell Activity
My Favorite Comedy Special Is My Immune Support
I read a study that showed that the simple act of a good, hearty laugh can have a real, measurable, positive effect on your immune system. Laughter has been shown to decrease stress hormones and to increase the activity of our beneficial immune cells, like our “Natural Killer” cells. It’s a powerful and pleasurable form of mind-body medicine. Now, when I’m feeling run-down, I consider watching a stand-up comedy special to be a legitimate part of my immune support protocol.
I Learned to “Listen” to My Body’s First Signs of Sickness and Rest Immediately.
My “Productivity” Was Making Me Sicker
I used to try to “power through” the first signs of a cold. I would take some medicine and go to work, thinking I was being productive. Inevitably, I would end up much sicker for much longer. I’ve learned to listen to my body’s first, subtle whispers of sickness—the scratchy throat, the feeling of fatigue. The moment I feel them, I cancel my plans and I rest aggressively. This proactive rest allows my immune system to do its job effectively. A day of rest now can prevent a week of misery later.
The Best “Nutrient-Dense” Soups to Make When You’re Feeling Unwell
My “Get Well Soon” in a Bowl
When I’m sick, I don’t have much of an appetite, but I know my body needs nutrients to fight the infection. My go-to is a simple, nutrient-dense soup. The base is always a collagen-rich bone broth for gut health. I add lots of garlic and ginger for their antimicrobial properties. And I’ll throw in some finely chopped leafy greens and a small amount of a simple protein, like shredded chicken. It’s a warm, hydrating, and easily digestible meal that gives my body the building blocks it needs to recover.
How to Avoid Getting Sick While Traveling
My “Airborne” Defense Protocol
Airplanes are notorious for being flying petri dishes. I have a strict “in-flight” protocol to avoid getting sick. First, I use a saline nasal spray before and after the flight to keep my nasal passages hydrated, as they are a key line of defense. Second, I take a high dose of Vitamin C before I leave. And third, as soon as I get on the plane, I use an antibacterial wipe to clean my tray table, my armrests, and the air nozzle above my head. A little bit of proactive germ warfare goes a long way.
My “Immune Resilience” Checklist: A Daily and Weekly Protocol
The Small Habits That Keep My Defenses Strong
I have a simple checklist that I use to maintain my “immune resilience.” My daily non-negotiables are: get at least 15 minutes of sunlight, take my Vitamin D and zinc, and do a 5-minute stress-reducing breathwork exercise. My weekly goals are: eat at least 30 different types of plants, get at least 150 minutes of moderate exercise, and incorporate at least three servings of fermented foods into my diet. This simple checklist keeps me focused on the foundational habits that matter most.