Fall season hits and suddenly, so does the sniffles, coughs, and fevers. But what if you can be proactive this year. What if you didn’t just react…you prepared. As a holistic mama of four little ones, I’ve learned that the best defense isn’t in panic but in prevention. With a few natural tools such as whole foods and simple rhythms, you can strengthen your family’s immune system before the sickness season start to come around. I am going to help you prep your family naturally for cold & flu season.
With having a house full of littles in my house as soon as one kid gets sick..they ALL get sick. I do what I can to make sure it doesn’t come into our house. Especially with a toddler that has been in and out of the hospital his during the fall and winter season. My goal each year is to limit our hospital stays! So, I prep my home and my people naturally for cold and flu season without feeling overwhelmed, without the junk and without losing my peace. So here are 10 practical ways to prepare your house this season.
1. Focus on Gut Health First
Did you know that your gut is your second brain? Over 70% of the immune system lives in the gut. If the gut is inflamed, unbalanced and weak then you and your family will me more vulnerable to catching any sickness that is going around.
So, what do I do?
- Add in fermented foods (yogurt, Kefer, sauerkraut, fermented carrots, sourdough, etc. )
- Give my kids a high-quality probiotic daily. I love Mary Ruths and Garden of life right off amazon.
- Link to amazon probiotics.
- For adults I suggest Happy Juice from Amare to support the gut-brain- immune balance. (Say hello to less stress and stronger immunity.) It is packed full of pre & Pro biotics, and it is focused fully on healing your gut so you can function physically, mentally, and emotionally.
2. Load Up on Vitamin D.
This one I SWEAR by. Last winter my whole family started taking it in August. We were healthy up until January (when we just so happened to run out and I didn’t repurchase.) That is when the whole family got sick!
Cod Liver Oil: A daily dose gives them a boost of vitamin D and A, both essential for a strong immune system and healthy development- especially as we get less sunlight.
Vitamin D Drops: Add some vitamin D3 to help keep their vitamin D levels strong. Low vitamin D is linked to higher rates of cold and flu.
Amare’s Sunrise: This is my personal favorite. For adults that are looking for one supplement that’s packed full of all the vitamins and minerals that I need. It is a whole-body wellness. It’s packed with antioxidants, adaptogens, and key nutrients like vitamin C, B vitmains, and herbs to support energy, focus, mood, and immune function.
Fresh Air: Even 20-30 minutes outside helps regulate mood, improves sleep, and gives their body a break from indoor air. A little sunlight on their skin helps boost natural vitamin D production.
3. Prioritize Rest & Sleep
Sleep is when the immune system recharges. Overstimulated, overtired kids (and mama) are more likely to get sick- and stay sick longer. We tend to think vitamins, elderberry, and bone broth to support the immune system but rest is one of the most POWERFUL tools we have!
When our kids are constantly stimulated, overtired, or running on empty, the more likely their immune system will take a hit. Their bodies NEED time to rest and so do ours.
But the world that glorifies business, slowing down feels..unnnatural.
I used to feel so guilty for quiet days..for “lazy days”. Or for turning down events. Or putting my kids to bed early. But I have learned that rest isn’t laziness. It’s protection.
This is what priopritizing rest in our home looks like:
- Early bedtimes, especially during the fall and winter when the sun goes down earlier and bodies naturally CRAVE more sleep.
- No Screens before bed: We try to do this. Usually they watch an episode of Little Bear, Give a Mouse A Cookie, or Franklin 30-40 minutes before bed. We then shut the tv off and read books, say prayers, and just chat about our day. The blue light messes with their sleep cycle and overstimulates their brain…and mine too for that matter. So no screens before bed.
- Slow, Calm Evenings: This is hard to do when I have a house full of boys that LOVE football and wrestling. However, I try to do calm evenings. We turn off all the lights, we take warm baths, we read. We create a calm rhythmn that tells their body…its time to rest.
- Quiet Mornings: I LOVE me a good quiet & slow morning (when we can). Not jumping straight into stimulation or a schedule. We let the nervous system wake up gently. This usually includes waking up, snuggling and chatting. When the kids are ready we will say morning prayers and starting doing our morning activities.
When your kids are rested, they can fight off illness better. They handle their emotions better. They bounce back quicker and the same goes for us!
You don’t need to overhaul your entire schedule..you just need to simply prioritize rest during your day. You need to give yourself permission to stop pushing through and to hour you and your families body cues.
4. Use Immune-Boosting Herbs & Supplements
There is a lot of noise out there about how to “boost” your immune system, but in our home, we stick to very simple & consistent support. Things that I trust, things my kids can actually tolerate, but also things that aligned with the way God has designed our bodies to heal and thrive.
A solid foundation that helps us stay well and recover faster when sickness does hit.
- Elderberry syrup: You can make your own if you’d like but I just use a brand that I trust. It is something you can take daily in the fall & winter time and bump it up if anyone in your family starts to show symptoms. The kids LOVE this. they think its juice. So, it is so easy to get my family to take this in the morning.
- Amare Immune + : This is my secret weapon when sickness starts creeping in. Amare Immune + is packed full of zinc, elderberry, beta-glucans, and other immune supporting ingredients that work WITH the body…not against the body. I keep this on hand and start taking it when the family starts showing signs of sickness.
- Essential Oils (Doterra): We use oils daily in our home. I Love DoTerra’s On Guard for immune support. I dilute it with a carrier oil and roll it on the bottom of the feet and on the spine. I’ll defuse it, I’ll put a couple drops in a detox bathtub. The air smell cozy and clean and it’s a simple way to support our health gently and naturally.
- Bone Broth: You can make your own. (I’ll link my recipe here) or you can simply buy it. I love Kettle & Fire and I get it off Thrive Market (40% discount code linked here). But you can simply use it for soups, rice, or drink it throughout the day. Bone broth is packed full of minerals, collagen, and gut-healing properties that support the immune system from the inside out.
- Garlic & Raw Honey: If someone’s showing early signs of sickness, I crush a clove of organic garlic, let it sit for 10 minutes, then mix it with raw honey and give a small spoonful to whoever is sik. It is VERY strong..but very effective.
These remedies are all simple. They don’t come with side effects or fear. They are working with the body- gently, daily, and consistently.
5. Swap Processed Foods for REAL WHOLE FOODS
Sugar, seed oils, and artificial additives WEAKEN the immune system. It is crazy that Halloween is packed full of candy and other junk that hurt our bodies right when the season starts changing. No wonder so many kids get sick in the fall and wintertime.
Fall is the perfect time to lean into warm, nourishing, seasonal meals. Cooking with roasted root vegetables, stews, and soups. Warm breakfasts like oats. Try to stay as far away to overly processed foods.
If you are needing some quick, nourishing meals this fall and winter..check out my Fall & Winter 5 Month Meal Planner. The meal planner is packed full of quick, healthy and nourishing foods that will support your body naturally.
6. Create a “Sick-Day Tackle Box”
This has actually been a game changer for our family. You know how you have those middle of the night sickness that comes in and your toddler only wants you and you send your husband on a wild goose chase to go find the nose sucker. The sick-day tackle box has EVERYTHING you need in it. Create one for your house and create one for your van. I take it when we are on vacation, going somewhere for a full day..etc. It has come in handy for not just my kids but other kids we are around as well.
Preparing is KEY
Preparing your family for cold and flu season isn’t about doing everything perfectly..it’s about doing the small things consistently ahead of times o then you are supported naturally so you don’t get sick. Supporting gut health, prioritizing sleep, eating whole foods and using clean supplements will make a powerful difference this season for you. Don’t forget to minimize sugar. Sugar lowers your white blood cells which is what fights off sickness.
