It’s beginning to look a lot like ……. cold and flu season. It’s inevitable, around this time every year the coughs, sniffles, and fevers make their way into our homes. Staying WELLE during the winter months is all about prevention! Taking the right steps to improve overall health, boost your immune system and gut microbiome (most of your immune system is in your gut), clean up your diet, and add in targeted homeopathics and supplements can make all the difference in helping prevent those colds and flu bugs from ruining your winter.

Here are my 10 tips for staying healthy this winter naturally:

1. Eat the rainbow! Winter is the perfect time to load up on seasonal, colorful nutrient-dense fruits and vegetables like squash, pumpkin, kale, apples, and more. These antioxidant-rich foods help destroy the free radicals that weaken your immune system.

2. Stock up on super immune-boosting foods. Homemade bone broth (or high-quality, store-bought versions) and fermented foods (think sauerkraut and kimchi) are great additions to your flu-fighting arsenal.

3. Make you are nutrient sufficient. There are a variety of nutrients that have important immune boosting properties, including zinc, Vitamin C, selenium, Vitamin D, and probiotics. Although it is ideal to get our vitamins and minerals from food, this doesn’t often happen. Supplementing with the nutrients listed above can help provide you with extra defense to fight off the winter bugs. My favorite types and brands are included in my Welle Winter Toolbox (see next step).

4. Get my Welle Winter Toolbox: In addition to the supplements mentioned above, homeopathics, in my opinion, play an important role in supporting your immune system, especially during flu season. I designed my Welle Winter Toolbox so you can be prepared for the next time you feel a cold or flu coming on. The Welle Winter Toolbox has all my favorite immune-boosting supplements and homeopathics and is available on my online supplement dispensary HERE (sign up for an account, click on Product Catalog, Shop by Dispensary Categories, then search for Welle Winter Toolbox). Plus, all new subscribers will get a lifetime 10% discount on all supplements.

5. Reset your circadian clock for optimal sleep. Everyone knows how important good, restful sleep is – especially if you are not getting enough. With the clocks turned back and it getting darker earlier, it is the perfect time to work on getting to bed earlier (aim for a 10 pm bedtime). Lack of sleep not only affects performance and brain function but also makes you more susceptible to getting sick. Other great sleep hacks include: sleeping in pitch black, cool room; wearing blue-light blocking glasses (these are the ones I wear) as soon as the sun goes down; and turning off all electronics 1-2 hours before bed, including wifi.

6. Filter your indoor air. Colder weather + closed windows = no fresh air inside. So cleaning up the air in your home is extra important during the colder months. My top three ways to filter indoor air are: invest in a high-quality air purifier, change your air filters monthly and decorate with lots of plants (they are natural, inexpensive air filters). The best air purifier on the market, in my opinion, is Molekule- it uses nanotechnology at the molecular level to eliminate airborne allergens, mold, bacteria, viruses, and volatile organic compounds. It was a game changer for my family when we were living in a house with mold this past summer. If you are interested in purchasing a Molecule, use this LINK for $75 off.

7. Hydrate. It is as simple that- your cells need to stay hydrated. Dehydrated cells are much more susceptible to illness. Filtered water is best, but herbal tea and coconut water can be included.

8. Rinse your hands….and your nose. We all (hopefully) are diligent about washing our hands. But are you washing them properly!? Effective, germ-busting hand washing needs to be done with hot, soapy water for at LEAST 30 seconds. Think of it like brushing your teeth for your hands. Your nose needs attention too. “Apart from regular hand washing, daily and frequent nasal irrigation is one of the MOST important things that we can do to prevent influenza and other infections from taking hold,” states Elisa Song, Holistic Pediatrician. I couldn’t agree more! I recommend these two options: neti pot or Xlear nasal spray. Nasal irrigation can help wash away viruses before they have the opportunity to take hold in your nasal passages.

9. Lay off the sugar and processed foods. Don’t shoot the messenger, but sugar is no bueno. Period. Sugar, artificial sweeteners, food dyes, and processed foods dampen immune system activity making it harder to fight off sicknesses.

10. Lessen the stress: We hear this all the time- stress makes you sick. Yes, it is true but effectively managing stress can be the tricky part. There are so many modalities for stress relief available, but the key is to find the one(s) that resonate with you. With my Welle Method, I have created an Emotional Healing Toolbox loaded with my go-to strategies to help retrain the limbic system and address mental and emotional healing. These strategies include EFT, meditation, visualization, neural retraining, the Emotion Code, and much more. If you are suffering from unresolved emotional trauma or feel stuck in constant sympathetic/flight or fight mode, schedule a free, introductory, 20-minute consultation to learn more about the Welle Method.


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