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I think we can all agree that runny noses, sore throats, achey and feverish bodies are what we avoid this Winter. We all make the attempts to stay healthy during these cold months but somehow still end up catching that dreaded cold or flu. Here are some tips you can integrate into your daily routine that will help you strengthen your immune system to fight back Winter cold and flu.


Nutrient rich food and drink will help to build your immune system so they can combat those nasty germs. Green leafy vegetables, shellfish, sweet potatoes, mushrooms, bone broth, yogurt, kimchi are all superfoods to add to your diet that strengthen the immune system. Also enjoy foods chock full of antioxidants (blueberries, cranberries, blackberries, goji berries, green tea, elderberries) help to fight free radicals and inhibit oxidation so healthy cells are protected. Sprinkle clove, cinnamon, turmeric, cumin, oregano, basil, ginger, thyme to your dishes for that antioxidant kick while giving your food a burst of flavor.


Vitamin C, B6, E and D are essential during the Winter months. Our body doesn’t produce or store the biggest immune booster (Vitamin C) so daily intake is key. Luckily lots of foods we eat contain Vitamin C but if you’re looking for extra, enjoy grapefruit, oranges, bell peppers, spinach, kale, and broccoli. Vitamin B6 supports biochemical reactions in our immune system. Some sources are fish, leafy greens, and legumes. Vitamin E is the fighter of infection so this, too, is a must. You can supplement or find them in foods such as nuts, seeds, and spinach. Because of the cold weather, our exposure to natural sun is decreased which leads to Vitamin D deficiencies. So supplements and loads of foods contain Vitamin D to help us replenish our stores and aid in an abundance of health benefits from cancer fighting, to depression to strengthening our immune system. Yay!


apple cider vinegar
I just cringed my face typing those words but apple cider vinegar (and its plethora of benefits) is something NOT to be overlooked. Apple cider vinegar does everything from clean your kitchen counter to curing your belly ache to ridding of that dry sore itchy cough so it doesn’t evolve into that nasty cold. Just make sure to dilute with water. It’s strong stuff.


When our bodies are depleted from lack of sleep all system functions fail to perform at adequate levels. And that includes our immune system. Depriving yourself of sleep reduces antibodies and increase inflammation – all no bueno when trying to fend off those foreign objects, making your system susceptible to illness. Try to get in at least 7 hours nightly.

Adding these 4 simple tips will make a drastic impact on your immune system, fighting off all sorts of germs and bacteria that are ready to invade your body. Stay ahead of the game, be strong, fight back so you can enjoy the season.

About Julia Chan

Julia is the Managing Partner for Provita. She is also a Certified Personal Trainer through NASM and a Registered Yoga Teacher. Julia brings a unique style of training to Provita sessions. Combining her years of experience in business management and fitness, she harnesses a sincere love and passion for teaching and educating clients on how to live a healthy and fit life. Her goal is to share her love for fitness and provide the best possible Provita experience to all.

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