How to Stay Healthy When Everyone Around You is Sick

By Dr. Jennette Malsbury, Nutritional Restoration

We’re in the Heart of Germ Season!
It’s that time of year when it feels like everyone is coughing, sneezing, or battling some nasty bug.

The good news?

You can do a lot to support your immune system and keep yourself feeling strong. Think of your immune system as your body’s personal army—it’s ready to fight for you, but it needs the right fuel and care.

Here are some easy tips to help you survive (and even thrive) while everyone else is sniffling.

Simple Immune-Boosting Habits You Can Start Now

• Eat Real Food
  What you eat matters more than you think! Give your body the good stuff:

  • Load up on colorful veggies like broccoli, bell peppers, and spinach.

  • Snack on fruits like oranges, kiwis, and berries for a boost of vitamin C.

  • Don’t forget healthy fats (avocados and nuts) and quality proteins (like fish, chicken, and legumes).

  • Skip sugary, processed foods—they only drag your immune system down.

• Get Your Zzz’s
  Sleep is your secret weapon! Your body does its repair work while you snooze. Aim for 7-9 hours of solid sleep each night to let your immune system recharge. The only time your body can heal is when you are asleep.

• Move Your Body
  Moderate exercise keeps your immune system sharp, but don’t overdo it. Even a 20-minute walk or yoga can help.

• Drink More Water
  Staying hydrated helps your body flush out toxins and keeps everything running smoothly. Aim for at least 8-10 glasses of water a day, and skip sugary drinks like soda or energy drinks.

• Stress Less
  Stress is a major immunity killer, so take some time for yourself. Whether it’s a 5-minute meditation, a deep breath by the window, or laughing at your favorite show, it all adds up.

The Gut-Immune System Connection

Here’s a fun fact: 70% of your immune system lives in your gut! A healthy gut helps fight off bugs better, so show it some love:

• Probiotic Foods: Add yogurt, kefir, or sauerkraut to your meals to help replenish the good bacteria in your gut.

• Prebiotic Foods: Feed your gut with fiber-rich foods like garlic, onions, asparagus, and apples.

Key Nutrients That Help Fight Winter Bugs

Stock up on these immune-boosting nutrients to keep colds and flu at bay:

• Vitamin C: Strawberries, oranges, and bell peppers are your friends!

• Vitamin D: A little sunshine helps, but salmon, egg yolks, and fortified milks are good back-ups.

• Zinc: Found in pumpkin seeds, lentils, and oatmeal, zinc keeps your immune system strong.

• Selenium: Brazil nuts are a quick, easy way to get this powerful antioxidant.

Natural Remedies for When You’re Already Sick

Feeling a cold coming on? Here are a few easy hacks to bounce back faster:

• Warm Drinks: Sip on ginger tea with honey and lemon—it’s soothing and helps clear congestion.

• Nasal Rinse: Try a neti pot to clear your sinuses (trust me, it’s a game-changer).

• Saltwater Gargle: A quick gargle with warm salt water can ease a sore throat.

• Steam Showers: Let the steam help clear out your sinuses and reduce inflammation.

Get My Free Immune Health Guide

Want even more tips to keep your immune system strong and thriving? Download my free Immune Health Guide! It’s packed with easy-to-follow advice, immune-boosting foods, supplements, and natural remedies to help you stay healthy all year long.

Click here to grab your free guide!

Keep It Simple, Stay Healthy

It’s tough to avoid germs altogether, but by sticking to these simple habits, you can give your immune system a fighting chance. Stay proactive, take care of yourself, and don’t forget—you’ve got the power to stay well this winter!

For more tips and resources, visit www.nutritionalrestoration.com.

In Health,

Dr Jennette Malsbury