As the weather cools down and we head into cold and flu season, it seems like everyone is getting sick. Whether you’re surrounded by little kids, travel a lot, care for sick patients, or you just always catch what’s going around, now is the time to boost your immune system naturally so you can stay well all season long.

Here are four simple but powerful steps you can take to prevent getting sick this fall and winter:

1. Check Your Vitamin D Levels

Vitamin D plays a critical role in immune health, yet many people are deficient—especially during the colder months. During the winter, we don’t make as much vitamin D due to lower and weaker sun exposure. Research shows that low vitamin D levels are linked with increased susceptibility to colds and flu.

Tamara’s Tip: I recommend routinely checking Vitamin D as part of yearly bloodwork. Then supplement as needed to ensure you are in the optimal range, especially during the winter months.

2. Prioritize Sleep

Sleep is one of the most underrated tools for immune resilience. When you’re sleep-deprived, your body produces fewer infection-fighting white blood cells and antibodies, leaving you more vulnerable to illness. Make it a priority to get 7–9 hours of restful sleep per night to keep your defenses strong.

3. Take Immune Supplements Preventively

I recommend keeping immune-supporting supplements and teas on hand. This way, at the first inkling of a sickness, you can start taking something to support your immune system. If you are traveling, have a weak immune system, or know you will be around people who are sick, you can take some vitamins and herbs preventively.

Some common vitamins and herbs used for the immune system are:

• Zinc
• Vitamin D (as discussed above)
• Vitamin C
• Echinacea
• Oil of oregano
• Olive leaf
• Elderberry

and many others!

4. Support Your Gut Health

Did you know that over 70% of your immune system lives in your gut? Even if you don’t have gut symptoms, there may be an imbalance in your gut microbiome affecting your immune system.

The Bottom Line on Boosting Your Immune System Naturally

Always being sick may be a red flag that your body needs extra support. By checking your Vitamin D levels, prioritizing sleep, taking immune-supportive supplements, and optimizing your gut health, you’ll give your body the best chance to stay strong and healthy—even when everyone around you is sick.

Disclaimer: This content is for informational and educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, lifestyle, or supplement regimen.