Simple Ways to Build Health, Resilience & Immune Support
When you're trying to be your healthiest self, it can be tempting to jump into the newest health fad. Maybe it's wearing a Whoop, drinking a daily kale smoothie, trying a new supplement, or signing up for an intense workout challenge.
Health isn't built in a month. I heard something on a podcast recently that stuck with me: instead of constantly chasing the newest health trend, the goal should be to accumulate health over time. Health is built through the small choices we make consistently over the long term that help build a strong foundation for healing and resilience.
We'll be the first to tell you: you can do everything "right" and still get sick. Getting sick is part of being human. However, we also believe there are daily choices we can make that support our body's natural defenses and help us stay nourished and cared for when illness does make its way through the house.
As we head into fall and winter, we're sharing some of our favorite natural ways to support your immune system, along with nourishing foods, simple home practices, and a few of our favorite things to have on hand when sickness hits.
Helpful Links:
- Shop Healing Meals Delivered To Your Door
- A Traditional Chinese Medicine and Ayurvedic Guide to Healing Foods After Surgery
- Get Your Postpartum Recipe Guide
Food Is Thy Medicine: Nourishing Foods for Immune Support
If you've been in the crunchy or traditional-food space for any amount of time, the idea that food can be healing is nothing new. But, if you're new here, welcome!
Food provides the vitamins, minerals, protein, fats, carbohydrates, and other compounds our bodies need to function properly. Many compounds used in modern supplements and medications also originate from plants, foods, and other natural sources. That doesn't mean food is a replacement for all medical care. It does mean that what we eat day after day matters.
Here are some of the foods we love incorporating throughout fall and winter to provide a variety of nutrients that support overall health and immune function.
1. Bone Broth
Bone broth is one of our favorite foods to have around during the colder months.
It's warm, comforting, hydrating, and an easy way to add flavor and nutrition to soups, stews, rice, and other meals. Quality bone broth can also provide protein and minerals. We love using it as a base for nourishing soups and slow-cooked meals, especially when appetites are low.
2. Chicken Soup
Yes, your grandma was onto something.
Chicken soup has been studied for its potential effects on inflammation and immune-related processes. One study found that chicken soup may have mild anti-inflammatory effects that could potentially help explain why it has been a traditional comfort food during respiratory illness.
Beyond the research, there's something to be said for a warm bowl of homemade soup made with real ingredients, protein, vegetables, and nourishing broth.
We'll take that over a can of highly processed soup any day.
3. Lemon, Honey & Cinnamon
One of our favorite cold-weather combinations is a simple lemon, honey and cinnamon tea.
Lemon provides vitamin C, while honey can be soothing for a cough or irritated throat. Cinnamon also contains antioxidant compounds. You can even add a tablespoon or so of apple cider vinegar to support digestion and gut health and bout 70% of your immune system is located in or associated with the gut! The ACV may not be the tastiest, but it’s manageable!
This isn't a magic illness-prevention drink, but it's a simple, comforting option with health benefits to keep in your rotation during the colder months.
4. Ginger
Ginger has been used traditionally for centuries and contains bioactive compounds that have antioxidant and anti-inflammatory properties. It's also one of our favorite ingredients when we're feeling under the weather.
Add fresh ginger to tea, soups, broths, stews, or a warm bowl of kitchari.
Pro Tip: you can freeze a piece of peeled ginger or turmeric and grate it easily into your recipes.
5. Garlic
Garlic is another traditional food that has been used around the world for generations.
Garlic contains sulfur-containing compounds, including allicin, that have been studied for their antimicrobial and immune-related properties. It’s also incredibly easy to incorporate. Add it to soups, stews, roasted vegetables, sauces, broths, and just about anything savory.
6. Turmeric
Turmeric contains curcumin, a compound that has been widely studied for its antioxidant and anti-inflammatory properties.
We love adding turmeric to warm foods during the colder months, especially when paired with black pepper and a healthy fat.
Try it in a golden milk, kitchari, soup, or turmeric ginger bone broth.
7. Vitamin C-Rich Foods
Vitamin C plays an important role in normal immune function, so fall and winter are a great time to continue incorporating vitamin C-rich foods.
Some of our favorites include:
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Bell peppers
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Broccoli
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Citrus fruits
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Kiwi
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Mango
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Pineapple
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Honeydew
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Parsley
You don't need to rely on a supplement to get vitamin C. A colorful whole-food diet can provide plenty.
8. Probiotic Yogurt and Kefir
Your gut and immune system are closely connected, which is one reason we love including fermented and probiotic-rich foods in our diets.
Research has explored the potential role of probiotics in supporting respiratory health, although results vary depending on the specific probiotic strain and population studied.
A simple option is Plain probiotic yogurt topped with raw honey and fresh mango. Or, you can drink a cup of kefir (tastes like a watered down yogurt).
9. Carrots
Don't overlook the humble carrot.
Carrots are rich in beta-carotene, which the body can convert into vitamin A. Vitamin A plays an important role in maintaining healthy immune function and the integrity of tissues that help protect the body.
We love carrots roasted, added to soups and stews, or cooked into a nourishing meal.
10. Organ Meats
Organ meats are some of the most nutrient-dense foods you can eat.
Liver in particular provides vitamin A, B vitamins, iron, copper, and other nutrients. Other organ meats can provide a variety of nutrients as well. If you're new to organ meats, it may sound a little wild. In the US, we’re used to just eating muscle meat. But don’t worry, you don't have to start with a plate of liver.
Try incorporating small amounts into ground beef, meatballs, chili, or slow-cooked meals. Use Force of Nature ancestral blends for organ meat you won’t taste! (Use code ROOTS for 10% off!)
11. Onions
Like garlic, onions contain sulfur-containing compounds and other plant compounds that have been studied for their antioxidant and antimicrobial properties.
They're also an easy way to add flavor and nutrition to almost any savory meal.
12. Mushrooms
Mushrooms contain a variety of nutrients and bioactive compounds, including beta-glucans, that have been studied for their effects on immune function.
Add them to soups, stews, eggs, stir-fries, or your favorite slow-cooked meal.
Order healing meals to stock your freezer with for when illness hits!
Our Favorite Foods & Recipes When You're Feeling Under the Weather
When you're sick, the last thing you want to do is spend an hour figuring out what to cook. These are a few of our favorite simple, nourishing recipes to make ahead or keep in rotation during cold and flu season:
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Probiotic yogurt with raw honey and mango
The goal is to have real food that is warm, nourishing, easy to eat, and actually sounds good when you're not feeling your best.
We get that cooking isn’t everyone's thing. And, finding high quality ingredients if you don’t know your local farmers can be challenging (although we highly encourage you to try!) If it’s not your cup of tea, you can
Shop all of our healing meals →
Sunlight, Sunlight, Sunlight
Unfortunately, it feels like more people are afraid of the sun these days than understand the role it plays in our health. Humans weren't meant to spend every hour of the day indoors, and getting outside is one of the simplest things you can do year-round.
Even when it's cold, try to get outside for some natural light and movement each day. A winter walk can do wonders for your mood, sleep, and overall well-being. Vitamin D status is also relevant to immune health. Research has found associations between low vitamin D levels and respiratory infections, although that doesn't mean sunlight or vitamin D can guarantee you won't get sick.
If you're concerned about your vitamin D levels, talk with your healthcare provider about whether testing or supplementation makes sense for you. But if you can get outside, get outside. Don't be afraid of the sun.
Don't Forget About Your Indoor Air Quality
We spend a lot more time indoors during the colder months, which means ventilation and indoor air quality are worth thinking about. One simple thing you can do is open your windows and doors for a few minutes when weather and conditions allow.
We’ve heard this called "burping" your house.
Even 10–15 minutes of fresh air circulating through your home can help replace stale indoor air. It's simple, free, and it doesn't require buying another wellness gadget.
You can also consider:
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Using a quality air purifier in frequently used rooms
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Replacing HVAC filters regularly
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Using your kitchen and bathroom exhaust fans
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Opening windows when outdoor conditions are appropriate
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Bringing in low-maintenance houseplants if you enjoy them
Plants can also be a great cost-effective source of purifying your air at home. Snake and Spider plants, for example, are low maintenance plants that absorb toxins through their leaves! Super cool. It’s almost like the earth was created to give us everything we need….
You can check out some top house plants for air purification here.
Limit Added Sugar & Ultra-Processed Foods
Okay, this one can be hard.
Fall and winter also happen to be prime holiday treat season. Pumpkin everything, Halloween candy, Thanksgiving desserts, Christmas cookies...we get it. On average, studies suggest Americans eat about 600 more calories through Thanksgiving and new years.
We're not here to tell you that you can't enjoy them. You don't need to avoid family gatherings, parties, or your grandmother's famous pie to support your health. Instead, think about what you're doing most of the time. Added sugar isn't only found in holiday desserts. It can sneak into everyday foods like cereal, granola, flavored yogurt, coffee drinks, sauces, and even some foods marketed as "healthy."
Research has found that consuming large amounts of sugar can temporarily affect the activity of neutrophils, a type of white blood cell that plays an important role in the body’s defense against infection. One often-cited study found that after consuming 100 grams of sugar, neutrophils had a reduced ability to engulf and destroy bacteria for several hours.
Excessive added sugar can also impact the gut microbiome, which plays an important role in immune regulation. This is another reason we believe it’s worth focusing on nutrient-dense, whole foods most of the time, especially during the months when sickness is making its way around.
A few simple ways to reduce added sugar without feeling deprived:
Cleaner Sugar Sources
Honey, pure maple syrup, and coconut sugar are great substitutes to regular sugar in recipes.
Eat enough protein.
Protein helps with satiety, and building meals around adequate protein can make it easier to feel satisfied instead of constantly reaching for something sweet.
Find better swaps.
You don't have to give up chocolate, baked goods, or treats. There are more brands than ever making products with simpler ingredients. Sometimes it's simply about knowing your options and choosing the better one most of the time.
Enjoy the real thing when you want it. Health isn't ruined by one cookie. It's built by what you consistently do.
Get Ahead of Seasonal Sickness: Stock Your Freezer
One of the easiest ways to prepare for cold and flu season is to stock your freezer before you need it. When you're sick, the last thing you want to do is grocery shop, chop vegetables, cook meat, and clean up a sink full of dishes.
Keep a few nourishing meals on hand that are easy to heat up and full of protein, vegetables, broth, and other whole-food ingredients.
Some of our favorite Restorative Roots meals to keep stocked:
Creamy Chicken & Rice Congee
Slow simmered in bone broth with chicken and organ meat. You don't taste the organ meat, we promise! It's an easy way to add additional nutrients to a comforting, nourishing meal.
Primal No Bean Chili
Made with ancestral ground beef, sweet potato, carrots, celery, and bone broth. It's hearty, warming, and packed with protein and vegetables.
Golden Red Lentil Stew
An easy-to-digest meal built around a vegetable medley and an anti-inflammatory-inspired blend of fresh ginger, garlic, turmeric, and cumin.
Mongolian Beef Stew
A nourishing twist on a classic takeout favorite, made with deeply savory ground beef and a hint of heart and liver, slow-simmered in mineral-rich beef bone broth with sweet carrots, brown mushrooms, and tender cabbage.
Hearty Sausage Stew
Pasture-raised regenerative beef sausage provides protein and amino acids, while buckwheat, potatoes, and mushrooms make this a warm, satisfying meal. It's all cooked in bone broth for even more flavor and nourishment.
Don't wait until you're sick to stock your freezer.
Whether you're preparing for yourself or your family, or simply trying to make winter a little easier, having nourishing food ready to go is one of the best ways to get ahead of sickness season.
Shop all of our healing meals →
You Don't Need to Do Everything
Supporting your health isn’t about doing everything perfectly. I recently heard the idea of “accumulating” health over time, and I love that perspective. It’s the small, consistent choices we make day after day that add up.
Eat real food most of the time, get enough protein, eat your vegetables, get outside, move your body, get some sunlight, and sleep when you can, take care of your home environment, and keep nourishing food in the freezer.
You can do everything "right" and still get sick. That's part of being human. Building a strong foundation of nourishment and healthy habits gives your body the resources it needs to do what it was designed to do.
This fall and winter, focus less on chasing the next health fad and more on accumulating health, one simple choice at a time.
Sources & Further Reading
- American College of Chest Physicians. “New Study Supports Chicken Soup As a Cold Remedy.” ScienceDaily, October 19, 2000. ScienceDaily article
- Ruggeri, Christine. “Benefits of Honey and Cinnamon: Are 2 Superfoods Better Than 1?” Dr. Axe, October 21, 2024. Dr. Axe article
- Bhatwalkar et al. (2021). Antibacterial Properties of Organosulfur Compounds of Garlic (Allium sativum). Frontiers in Microbiology. Read the study
- El-Saadony et al. (2023). Impacts of turmeric and its principal bioactive curcumin on human health. Frontiers in Nutrition. Read the study
- Jeon HY, Kim KS, Kim S. Effects of yogurt containing probiotics on respiratory virus infections: Influenza H1N1 and SARS-CoV-2. J Dairy Sci. 2023;106(3):1549-1561. doi:10.3168/jds.2022-22198. PMID:36631322; PMCID:PMC9829060. View study
- Singh, Deo Narayan, et al. “Common foods for boosting human immunity: A review.” Food Science & Nutrition, 2023; 11(11):6761–6774. doi:10.1002/fsn3.3628. View PubMed study
- Ginde, Adit A., Jonathan M. Mansbach, and Carlos A. Camargo Jr. “Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey.” Archives of Internal Medicine, 2009;169(4):384–390. doi:10.1001/archinternmed.2008.560. View PubMed study
- Easyplant. “The Best Houseplants for Air Purification.” Easyplant article
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