The holidays are about to start and I hope that you are planning to carve out some “you” time to enjoy your favorite activities! Giving yourself the gift of good health is a great way to start … and I’ve got some tips for you today on boosting your immune system NATURALLY.
BONUS: This Holiday Immunity Boosting Checklist has a spillover effect to pretty much every area of your health, including your mood! And all of the things on the Holiday Immunity Boosting Checklist can make a difference for everyone in your family.
Holiday Immunity Boosting Checklist
STEP 1: Eat A Diet Based In WHOLE FOODS (& keep your gut happy)
There are entire books written on this topic! In a nutshell, try to make WHOLE foods the center of your diet. Especially plant-based foods like fruits, veggies, nuts, and legumes, which are packed with micronutrients and fiber that help your body defend itself.
Your gut microbiome is a major player in your immune system. You can help keep it healthy and happy by eating enough fiber as well as bolstering it with fermented foods like yogurt, sauerkraut, naturally brined pickles, and kefir!
STEP 2: Watch Your Sugar, Sugar!
Too much sugar can suppress your immune system. This is just one reason why experts say to limit your added sugar intake to less than 10% of your daily calories. (NOTE: this doesn’t include naturally occurring sugar like the kind found in fruit or dairy products).
What that looks like, according to the American Heart Association:
→ For men: no more than 9 teaspoons (36 grams) a day.
→ For women, the number tops out at 6 teaspoons (25 grams).
This adds up fast!
Just as an example, a 12-ounce (355 ml) can of regular soda contains 8 teaspoons (32 grams) of added sugar.
You also should aim to steer clear of processed foods that come in a bag, box, or can and have a long list of ingredients.
✓ STEP 3: Get (and stay) Fit!
Most people should shoot for 150 minutes of moderate exercise (like brisk walking, bicycling, jogging, swimming, Alpha Fit Boot Camp, etc.) every week.
This matters for your immune system because it can help reduce inflammation (which is linked to illness and disease) PLUS promote the healthy turnover of immune cells in your body!
✓ STEP 4: Drink Water
Need another reason to make sure you’re getting enough water each day?! Dehydration can actually make you more susceptible to illness!
Exactly how much water you need is constantly being debated, but the Institute of Medicine recommends an overall fluid intake each day:
Men: 131 ounces (3.9 liters), 13 cups (about 3 liters) of which should come from beverages
Women: 95 ounces (2.8 liters), 9 cups (about 2.1 liters) of which should come from beverages.
✓ STEP 5: Get Your Shut-Eye
Sleeping less than 6 hours a night is linked to a higher likelihood of coming down with a cold.
(PLUS: getting enough sleep is also linked with less stress and fewer food cravings.)
✓ STEP 6: Find time to relax.
Long-term stress can create imbalances in the way your immune cells work … and appears to even SUPPRESS the immune response. Make some time to stop and smell the roses (Or go out and look at holiday decorations!).
✓ STEP 7: Should You Take Supplements?
Many supplements (vitamins, minerals, herbs, etc.) may help boost your immune system … but if you’re thinking of taking them, be sure to check with your doctor first.
This is especially important if you have any health issues or take prescriptions.
As I mentioned above, all of these things affect far more than your immune system.
They also play a role in your results, your energy, AND your mood!
Holiday Immunity Boosting Checklist FAQ
What is the Holiday Immunity Boosting Checklist?
The Holiday Immunity Boosting Checklist is a simple 7-step guide designed to help you support your immune system naturally during the holiday season. It focuses on everyday habits such as nutrition, movement, sleep, hydration, and stress management that work together to help you feel your best.
Is this checklist only for the holidays?
No. While it is especially helpful during the busy and stressful holiday season, the habits in the Holiday Immunity Boosting Checklist support your health year round. Many people find that these steps improve their energy, mood, and overall well being long after the holidays are over.
Do I need to follow all 7 steps perfectly?
No. This checklist is not about perfection. Even improving one or two steps such as drinking more water or getting more sleep can make a meaningful difference. Small, consistent changes add up over time.
Is this checklist appropriate for the whole family?
Yes. The principles in the Holiday Immunity Boosting Checklist are safe and beneficial for most people of all ages. Eating more whole foods, staying active, drinking enough water, and prioritizing rest can support the health of your entire family.
Does this replace medical advice or treatment?
No. This checklist is meant to support overall health and immune function, not diagnose or treat illness. If you have a medical condition, are pregnant, or take prescription medications, you should always follow your healthcare provider’s guidance, especially when considering supplements.
Do I have to take supplements to boost my immunity?
Supplements are optional and not required. Many people can support their immune system through nutrition, movement, sleep, hydration, and stress management alone. If you are thinking about supplements, it is important to talk with your doctor first to make sure they are appropriate for you.
I am busy. What is the easiest place to start?
Start with the basics. Drink more water, aim for better sleep, and add more whole foods, especially fruits and vegetables. These steps are often the fastest wins and can make the rest of the checklist easier to follow.
Can this checklist help with energy and mood too?
Yes. One of the biggest benefits of the Holiday Immunity Boosting Checklist is the spillover effect. The same habits that support your immune system can also help stabilize energy levels, reduce stress, and improve mood.
How long does it take to see results?
Some benefits such as better energy or improved sleep can show up within days. Immune support builds over time, so consistency matters. Think of this checklist as a foundation you strengthen a little more each day.
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