---
title: "Fall Wellness Guide: 10 Tips to Support Your Immune System"
entity: "blog"
canonical_url: "https://www.naturopath-vancouver.com/blog/fall-wellness-guide-10-tips-to-strengthen-your-immune-system"
markdown_url: "https://www.naturopath-vancouver.com/llms/blog/fall-wellness-guide-10-tips-to-strengthen-your-immune-system"
lastmod: "2023-09-13T17:20:00.000Z"
---

Cold and flu season is here! Here's my quick top 10 to support your immune system this season.

## Wash your hands

Scrub with soap and water, thoroughly and often. Make sure to scrub for long enough, ideally, you should be able to get through the entire alphabet before turning the water off.

## Hydrate

Water on its own, sipped constantly throughout the day, to help flush things out. Any other fluids are a bonus!

## Warm nourishing foods

We don’t want our body working too hard by eating tough things to digest. Nourishing foods that restore and provide essential nutrients to support our immune systems are key. This time of year is great for broths with herbs, cooked veggies, simmered proteins, or curries that are easy to digest and warm.

## Limit sugar and processed foods

The goal is to minimize inflammation so your immune system can focus on fighting off any active infection. Sugar and processed foods are inflammatory.

## Cold wet sock treatment

My absolute favorite. Wring out cold, wet socks and layer with wool socks over, right before bed. Great for pulling congestion and heat out and away from the head. Sounds terrible, but your body quickly warms the socks and it works fantastic.

## Rest rest rest

Any vigorous activity or “pushing through” means your body is using resources for something other than fighting off your active infection. This will simply prolong your cold and flu. Listen to your body and rest.

## Supplements

Vitamins A, C, E, D, and minerals like zinc and selenium are essential nutrients for your immune system. Talk to your healthcare provider to see if supplementation is right for you.  And a note on Vitamin D- we are low on sunshine here on the Pacific Northwest. Best practice for best outcomes it to test your levels to make sure you're getting enough.

## Herbs

Echinacea, Andrographis, and Holy basil are immune-supporting and antimicrobial herbs that help quickly fight off active infection.

## IV Nutrient Therapy

A fantastic way to bypass your digestive system and get high dose nutrients directly to the bloodstream. Nutrients such as Vitamin C, B vitamins, zinc, selenium, glutathione (and others), may be added to a custom IV nutrient bag to support your body. Schedule a [free discovery call](https://acubalance.janeapp.com/#/staff_member/43) to see if you're a good candidate.

I n Health,

Dr. Ashley Damm, BSc. ND

Naturopathic Doctor - Vancouver, BC