As we dive into the winter months, we can find ourselves surrounded by the coughs, sneezes, and blowing noses of our family, friends, and coworkers. As with all things, an ounce of prevention is worth a pound of cure, and I have some tips to share on how to set yourself up for not getting sick in the first case.

Here’s the arsenal I use in my house to keep us healthy and support our immune system throughout the winter months:
- First, get enough sleep! Make this a priority as the impact a lack of sleep has on your immune system is profound. Shoot for an average of 8 hours per night or more if you think you need it.
- Next, use a saline nasal spray each morning and night. I prefer the XClear brand which has the addition of xylitol which is anti-microbial, but any kind of saline spray or neti-cup with salt water is great.
- Make sure your vitamin D status is within the normal range. You can get this checked with a blood test. Most people will benefit from adding 2,000 IU of supplemental D3 in the winter months since our sun exposure is limited.
- Keep your gut healthy by eating probiotic-rich foods like kimchi and sauerkraut or taking a multi-strain probiotic rich supplement.