How To Strengthen Your Immune System Naturally: 5 Easy Tips for Cold and Flu Season
From pumpkin seeds to forest walks, these simple habits keep sniffles at bay
Key Takeaways
- Foods like pumpkin seeds and kiwi helps supply nutrients that support immune function.
- Regular outdoor activity, sound sleep and a balanced diet are key parts of a healthy routine.
- Fermented foods can support gut health, which may hep bolster your immune system.
Preparing for the upcoming holiday season—which unfortunately coincides with cold and flu season—is about more than just collecting recipes and buying gifts. It also means building up your immune system so you don’t miss a minute of the quality family time you look forward to all year. That’s why we’re revealing how to strengthen your immune system naturally using science- and doctor-backed tips.
How to strengthen your immune system naturally
Aside from following a healthy lifestyle (staying physically active, maintaining a healthy diet and getting adequate sleep), there are a few easy ways to improve your immune system ahead of peak “sick season.” Here’s what can help you stay healthy:
Give thanks
To strengthen your immune system naturally, simply spend a few minutes every day counting your blessings. Practicing gratitude triggers the release of hormones that help regulate the immune system, according to the American Brain Foundation. It also lowers cortisol, which can suppress the immune system when your body releases too much of it.
Snack on pumpkin seeds
Making pumpkin pie? Save those seeds! Also known as pepitas, pumpkin seeds are rich in immune-boosting zinc. This mineral is essential for the production of the T-cells your body needs to fight off infections, and just one ounce (about a handful) of these savory seeds provides 20 percent of your daily zinc needs. That goes a long way toward healthy immune system function. Pro tip: Try roasting clean, dried pumpkin seeds tossed with diced veggies like squash or Brussels sprouts in a roasting pan like the Smithey Oval Roaster for an easy side dish that keeps your immunity up.
Take a hike
Gather the family for a hike or a stroll through your favorite park to reap the immune-boosting benefits of spending time outdoors. Japanese scientists say a leisurely trip to a woodsy area (also called “forest bathing”) can significantly increase natural killer cells that help your body fight infection. The effects of a single morning or afternoon (about two to six hours) spent in nature once a month can last up to 30 days afterward.
Sip a kombucha mocktail
An elegant alternative to alcoholic beverages at your holiday table, kombucha doubles as an immune-booster because it’s made using fermentation. “Fermented foods help support a healthy gut microbiome, which plays an important role in immune health,” explains Amy Shah, MD. Even occasional tippling of this fizzy fermented tea drink can increase the diversity of immune-supporting gut microbes.
Not a fan of fermented foods? Consider a probiotic supplement such as Physician’s Choice 60 Billion Probiotic to help “feed” the beneficial bacteria in your gut.
Eat kiwi
“Kiwi is one of my favorite foods for immune support because it’s rich in vitamin C and fiber,” says Dr. Shah of this unexpected dietary staple that strengthens your immune system naturally. “I always recommend eating the skin, because that’s where you get even more fiber and nutrients—just wash it well and eat the whole kiwi!”
A version of this article appears in the November 9, 2026, issue of Woman’s World.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
